Wizard Recipes

How can you serve healthy meals on a limited budget? It takes some time and planning, but you and your family can eat better for less. This article can help you save money as you prepare healthy meals. It contains

• Tips for planning, shopping, and cooking healthy meals on a tight budget
• Sample menus for 2 weeks for breakfast, lunch,dinner, and snacks
• Recipes for healthy, thrifty meals

WHY PLAN MEALS?

To help you and your family be healthier. When you plan meals, you can make sure you include enough foods from each food group. Pay special attention to serving enough vegetables and fruits in family meals.

To help you balance meals. When you are serving a food with a lot of fat or salt, you can plan lowfat or low-salt foods to go with it. For example, ham is high in salt. If you have ham for dinner, you also can serve a salad or a vegetable that doesn’t need salt.

To save money. If you plan before you go food shopping, you will know what you have on hand and what you need. Also, shopping from a list helps you avoid expensive “impulse” purchases.

To save time and effort. When you plan meals, you have foods on hand and make fewer trips to the grocery store. Planning also helps you make good use of leftovers. This can cut your cooking time and food costs.

TIPS FOR PLANNING

Build the main part of your meal around rice, noodles, or other grains. Use small amounts of meat, poultry, fish, or eggs.

• For example, make a casserole by mixing rice, vegetables, and chicken. Or try Beef-Noodle Casserole or Stir-Fried Pork and Vegetables with Rice.

Add variety to family meals. In addition to cooking family favorites, try new, low-cost recipes or food combinations.

• For example, if you usually serve mashed potatoes, try Baked Crispy Potatoes or Potato Salad for a change.

Make meals easier to prepare by trying new ways to cook foods.

• For example, try using a slow cooker or crock-pot to cook stews or soups. They cook foods without constant watching.

Use planned leftovers to save both time and money.

• For example, prepare a Beef Pot Roast , serve half of it, and freeze the remaining half to use later. You also can freeze extra cooked meats and vegetables for soups or stews.

Do “batch cooking” when your food budget and time allow.

• For example, cook a large batch of Baked Meatballs or Turkey Chili , divide it into family-size portions, and freeze some for meals later in the month.

TIPS FOR SHOPPING

Before you go shopping

• Make a list of all the foods you need. Do this in your kitchen so you can check what you have on hand.
• Look for specials in the newspaper ads for the stores where you shop.
• Look for coupons for foods you plan to buy. But remember, coupons save money only if you need the product. Also, check if other brands are on sale, too. They may cost even less than the one with a coupon.

While you shop

• When your food budget allows, buy extra lowcost, nutritious foods like potatoes and frozen

orange juice concentrate. These foods keep well.

• Compare the cost of convenience foods with the same foods made from scratch. “Convenience foods” are products like fancy baked goods, frozen meals, and vegetables with seasonings and sauces.

Most of these cost more than similar foods prepared at home. Also, you can use less fat, sugar, and salt in food you make at home.

• Try store brands. They usually cost less than name brands, but they taste as good and generally have the same nutritional value.
• Take time to compare fresh, frozen, and canned foods to see which is cheapest. Buy what’s on special and what’s in season.
• Prevent food waste. Buy only the amount that your family will eat before the food spoils

The hamburger from Fast Foods was precisely made to offer a first juicy and delicious bite that would be impossible to enjoy if we could imagine the whole aspect of farms, butcheries and of all the workers or if we could know from the first bite that the hamburger is so delicious because of the “artificial barbeque flavors”.

The hamburger must be fast consumed; it would be a pleasure if we could imagine the green grass, the steak from an animal grown on a pasture, a pleasure based on knowledge and appreciation for the work and creatures not on ignorance and indifference.

To eat slowly means, to eat “in a free way” not because of an impulse. In many cultures, especially in those that didn’t lose the bond with the earth, there still are rituals that encouraged this was of eating, for example, there is a food blessing or an appreciation prayer before eating.

I believe that the goal of these rituals is to don’t eat in ignorance or in a hurry, and also to combine the pleasure of eating with the pleasure of thanksgiving and knowledge. I’m not used to express my appreciation before meals, but sometimes I remember Wendell Berry’s words that help me to eat free.

Probably the way to fully enjoy the food- to feel a pleasure without ignorance- is the most profound form of the bonding with the world. Trough this pleasure we are aware of our dependency and we celebrate this, because we eat in mystery from creatures that we didn’t create and from forces that are beyond our understanding.

Such words can help you to be in control of your meals, but the best would be (as Wendell Berry said) that we, the consumers should involve ourselves more in the food production, even if this means just to plant some herbs in a pot, or just to go different plants or mushrooms picking in the park.

Because of the indifference of the consumer beside the food, we have to remember how the food from our plates is tilled, grown and prepared.

You don’t eat where you refuel your car. Nowadays the American gas stations obtain o greater profit by selling grocery (or cigarettes) than by selling gas. But, about what food are we talking about?

Besides milk and water, there are highly processed and durables snacks and refreshing drinks, that are sweetened in excess, bottled in little pint bottles. The gas stations turned into corn stations with high content of fructose for you.

Try not to eat alone!

Americans eat increasingly more often alone. Although some studies sustain that moderated persons will eat more if they dine in a group (perhaps they spend more time at the table). In the case of those exposed to excess, the meals taken together with other people are limited, because it’s less likely that we stuff ourselves under the eyes of others.

That’s why the advertising is encouraging us to eat in front of the TV or in the car. When we eat alone in a mechanic way, we eat more. The appetite control is one of the smallest advantages of a meal taken with others: this activity evolves eating from a mechanical process of feeding into a family and communication ritual, from a simple biological act into a cultural act.

Psychologists proved, the most of us eat according to external signals, especially the visual ones. The bigger the portion of food, so much more we will eat; the bigger the plate, so much more we pour soup, the more we buy if the wending machine is nicely arranged and the more we will eat, if the bowl with M&M’s is closer to us

The best way to get rid of the Fast Food culture and its values (that the food has to be fast, cheep and easy to cook; that food is a industry product, not a natural product; that food is a fuel, not a form of communication and bounding with other people or a bounding with the nature) is to participate to the complex but fascinate processes that involves the procure of food.

Water is the essential element of life, representing 70% of our body. Water is vital for our survival. If we cannot live without food for 40 days, without water we cannot live more than 2-3 days…

WATER

Water does not contain calories, but only minerals in diverse proportions.

High quantities of Potassium, Calcium and Magnesium make water ideal for losing weight, increasing dieresis.

Water acidity must be between 6 and 7, to assure optimum cell exchanges.

The water quantity that should be consumed daily depends on temperature, physical activity and own body needs, all of these being regulated by a hormone called vasopresine. This hormone is produced if water quantity from the body decreases and its effects are water retention at kidney level, thirst sensation appearing.

A healthy person does not retain excess water, nor eliminates more toxins from the body. Just that the urine quantity is larger, being more diluted.

Water goes through the empty stomach faster, so, instead of drinking a glass of water before meals, it’s better for you to eat and take small sips of water all along the meal. It will keep your stomach full longer.

TEA

Tea represents the most consumed beverage in the world after water. Green or black, tea contains many antioxidants that protect against cardio-vascular diseases, inhibit cancerous cell development and tanine in green tea increases dieresis.

Tea does not have any calories if it is not sweetened. Ice tea and all kinds of ready made fruit teas contain lots of added sugars, so be careful with that

Tea can be made from many plants, medicinal or not, and can be drank with or without sugar or honey.