How To Eat Healthy On A Budget

Eating Cheaply

Get your hands on a copy of “Good and Cheap: Eat Well on $4/Day” by Leanne Brown. You don’t have to be broke to enjoy this cookbook with its easy flavorful recipes designed to fit a food stamp budget.

Each recipe indicates approximate cost per serving and per total recipe. So, the Half Veggie Burgers, for example, which combine lentils and meat, cost 90 cents a serving and $7.20 for the total of 8 servings.

The author writes that her goal was to “create recipes that use money carefully, without being purely slavish to the bottom line.”

In addition to the recipes, many of which focus on vegetables, there are also helpful tips on shopping, leftovers and equipping a kitchen.

For those strapped for cash, the PDF can be downloaded for free at leannebrown.com. And more than 1 million copies have been downloaded.

For every book sold, a book is donated to someone in need. The free books are distributed through organizations that help the needy. According to the website, 96,000 free, printed copies have been distributed as of February 2017. In addition, more than 115,000 copies have been sold at a discount to those organizations, which are listed state by state at the website.

Learn to cook. Brown thinks kitchen skills are important because if “you can become a more skilled, more conscious cook, then you’ll be able to conjure deliciousness in any kitchen, anytime.”

Experts recommend starting with a simple recipe or two, perhaps a stew that can be easily varied or a roast chicken, which leaves leftovers for sandwiches and a carcass for broth.

To make cooking a little easier and quicker, Jennifer Casey suggests going “half-scratch — you might use canned beans instead of cooking dried beans or reach for prepared marinara sauce instead of making your own.”

Shop seasonally. You’ll often save money if you buy produce when it’s most abundant. Think corn, zucchini, and tomatoes in the summer. And then crops like brussels sprouts, winter squash and cabbage in the fall.

Join a CSA. Signing up for boxes of freshly picked local produce  through a CSA (Community Supported Agriculture) could give you some fun surprises — garlic scapes? sorrel? — and save you money.

Bulk up. At super markets and health food stores you’ll find trail mix, nuts, grains, flour, dried fruit, legumes and more, with the savings over comparable pre-packaged goods varying item by item.