Yes, preparing healthy meals may take a little time, especially in the beginning. It’s essential to shop for the best nutritional value and then have a resource of healthy easy-to-make recipes.

Nicole doubts I can purchase whole foods on a food budget of only $300 a month!

Whole foods, like fresh produce, whole grains, and dairy, satisfy hunger and pack a lot of nutrition into a few bites. Each calorie is nutrient-dense and packed with vitamins, minerals, phytonutrients, and essential amino and fatty acids. Whole foods take longer to digest, warding off food cravings between meals.

Last Spring, I talked with a group of parents from the Colorado Homeless Families in Jefferson County. These are parents who are attending school, receiving job training, and education to better care for their families. Most are temporarily on food stamps. Jefferson County allows a maximum of $298 a month for two people. It’s a sliding scale, larger families receive more and food stamps are adjusted to the family’s income. Also, it’s expected that each family will supplement their food stamps with their income.

For the purpose of my demonstration, I went to a Super WalMart to purchase two week’s groceries for two people. I used $300 as my monthly food budget. You’ll be happy to know that I purchased more than enough food for two people and I only purchased whole foods. Sometimes, I even purchased organic foods! I refused to purchase expensive processed junk foods, which don’t contain any nutrients.   CLICK HERE to print off a FREE helpful grocery list.

This is how I spent my food budget for one week, $75. To economize larger size items were purchased with $25 of the next week’s food budget and used for the second week’s groceries. (I spent $100) . Prices reflect Spring 2008:

I shopped using the recipes found in Baby Bites for dinner which serve 4. I planned to freeze ½ for a second meal. Of course, I included items like flour for pancakes, oatmeal, and eggs for breakfast, lunch items and even food for snacking in my grocery shopping. CLICK HERE for Nonna’s Favorite Pancakes.

1) Spanish Rice & Beans, pg 121

2) Cheesy Salmon Casserole, pg 125

3) Spinach & Tomato Medley, pg 121

4) Lentil Pilaf, pg 128

5) Gilled chicken breasts, salad, lentils.

$34      Dairy, Poultry & Bread:

2.30     Butter, 1 pound

3.40*   Organic eggs, 1 dozen ($1.63 less if not organic)

5.30*   Organic milk, 1 gallon ($1.22 less if not organic)

2.50*   Dannon plain yogurt

2.25     Mozzarella cheese, 8 ounces

4.00     Cheddar cheese, 16 ounces

3.55*   Organic bread

10.00   3 lb.(6) Tyson chicken breasts without hormones & antibiotics

$16*    Produce:

0.70     1 lb carrots

1.40     1 lb celery

1.85     2 green bell peppers

1.00     1 pound onions

4.40     Clemintine oranges, bag of 7

0.30     Garlic

0.90     Frozen spinach

0.65     2 small tomatoes

2.70     4 pounds of bananas (8)

1.50     1 head lettuce

.50     Avocado

*Weekly purchases

$11 Canned Goods:

3.30     2 cans 14 ounces salmon (1.65)

1.80     3 cans tomatoes (60 each)

1.30     2 cans black beans (60 each)

1.20     2 cans pinto beans

3.00     32 ounces organic chicken broth

1.20     2 cans of 6 ounce light tuna

$36      Staples:

This section is divided: $18 weekly

1.85     Red wine vinegar (or balsamic)

1.85     1 10 ounce jar green olives

3.00     Smuckers Strawberry Jelly 15 ounce, Low Sugar, No High Fructose Corn Syrup

1.70     Popping corn, 2 pounds

5.15     Extra virgin olive oil, 15 ounces

2.20     Best Foods mayo, 15 ounces, No High Fructose Corn Syrup

1.90     Applesauce, 3 pounds, No Sugars

1.80     Raisins, 1 pound

2.15     Wheat flour, 5 pounds

2.60     Smucker’s peanut butter, 1 pound, No Sugars

2.00     Rolled oats, 2 pounds, 10 ounces

2.50     Pace Salsa, 1 pound, No Sugars

0.75     Lentils, 1 pound

3.00     Brown rice, 28 ounces

.35     Baking Soda

.85     Baking Powder

2.50    Honey

1.25     Cinnamon

Sub-Total          97.00

Taxes              +3.00

Total Bill           100.00

-25.00 for 2^nd week*

1 Week Total   $75.00

CLICK HERE for ordering information for Baby Bites: Transforming a Picky Eater into a Healthy Eater and The Forest Feast: Baby Bites Mealtime Adventures.

For info about the free Baby Bites Ezine, CLICK HERE.

In a large bowl, combine 1 cup each of cooked barley, brown rice, and defrosted corn.

1 15 oz can rinsed and drained black beans, ½ cup chopped green onions (about 6), 1 red bell pepper, and ¼ cup chopped cilantro. Add 2½ ounces drained sliced black olives.

In a small bowl or glass measuring cup, whisk together ½ cup extra virgin olive oil and red wine vinegar, ½ teaspoon each salt and black pepper and 1 clove finely minced garlic. Add ¼ teaspoon crushed red pepper flakes and 1 teaspoon chili powder for a little heat. Toss with the grains and refrigerate.

Boun appetito! Fill your kids with love; give them a hug before they go off to school.

(This recipe is also found in Baby Bites: Transforming a Picky Eater into a Healthy Eater.)

While your oven is pre-heating to 350 degrees, make a thick white sauce by melting ¼ cup butter in a small pan, then whisk in ¼ cup flour. Add 1 cup milk, 1 teaspoon salt, and ½ teaspoon pepper. Whisk until the mixture thickens. Remove from heat.

Then chop ½ cup of green olives. Drain and remove the bones from two 7-ounce cans of salmon; then flake with a fork. Or, you may use one pound of grilled salmon, remove the skin and cut into bite-size pieces.

Arrange by layers in a greased casserole dish:
Layer 2 cups of already cooked brown rice on the bottom of the dish. Next place the salmon and top with the green olives. Pour the white sauce over the fish and green olives and sprinkle 2 cups of grated cheddar cheese on top.

For hesitant fish eaters, add more brown rice and more cheese, which will further mute any fishy taste.

Bake at 350 for about 25 minutes, until lightly browned. It’s simply delicious!

Okay, Ben caught a trout, not a salmon.
It’s still a fish and you could substitute trout for the salmon in this casserole.

CLICK HERE for ordering information for Baby Bites: Transforming a Picky Eater into a Healthy Eater and The Forest Feast: Baby Bites Mealtime Adventures.

For info about the free Baby Bites Ezine, CLICK HERE.