Save money and lower grocery costs with healthy meal planning
August 26 2011
It’s no joke – food costs are rising and we’re all feeling the strain.
There’s a lot of debate over how we can lower the cost of groceries. One easy solution is to meal plan with MealEasy.
Whether you require a diabetic, heart healthy, balanced, gluten free or vegetarian diet, healthy meal planning will take you one step closer to better health, with more money left at the end of the month. Why? Well, when you plan your meals you’ll know exactly what you’ll be eating each day, and will therefore only buy what you need.
A recent study in the United States concluded that, on average, 38% of a grocery store cart is made up of impulse purchases, such as potato chips, carbonated drinks and candy. Anyone will tell you that these do nothing for our health – so why waste money on something that could one day kill you?
Let’s give another example of how you can lower food costs. Take your average restaurant lasagna portion – it will retail for around $11-14. Here you’re paying for someone else to buy the ingredients, prepare it, serve it to you and clear up afterwards – and you don’t even know what they’re putting in it, or if it’s fit for human consumption!
If you make that meal at home, using the recipe from MealEasy.com, a healthy meal planning website – you’ll pay around $1.70 per portion. This is a huge saving! The benefits don’t stop there; by making this meal from a healthy meal planner you’ll know exactly what it contains, and how it was prepared.
Research from MealEasy has shown that the average family of 4 can save up to $5500 each year, simply by making home cooked meals from a healthy meal planner. This is enough extra cash for a luxury vacation, car upgrade or retirement savings!
It all depends if you’re willing to challenge yourself to eat better: http://www.mealeasy.com
Healthy Alternatives…
July 05 2011
Last week we asked for your help. We’re all victims of guilty snacking – and after giving us your input, Chef Paul has come up with some healthy alternatives….
Nachos
Taco chips have tons of sodium so look for a “low sodium” version. Also, try the “multi grain” nachos chips. Use fat free sour cream and load the nachos up with lots of vegetables (green onions, red peppers, shredded lettuce) and less cheese.
If you want to top them with meat, make sure you choose lean ground beef or even try them with ground turkey. You can also make your own seasoning mix instead of using a store bought version that will contain lots of sodium.
If you like refried beans on your nachos, look for the “fat free” versions that are available out there. Or better yet, top them with guacamole. While high in fat, avocadoes have mostly monounsaturated fat which is not nearly as bad for you as saturated or Trans fats. They are also high in fiber, Vitamin B, E and K.
Cheesecake
Other than reducing the portion size, the best alternative to a traditional cheese cake is a tofu cheesecake. A tofu cheesecake will taste surprisingly similar yet have less than 300Kcal and about 15g of fat per serving…which is still kind of a lot.
Caramel microwave popcorn with salted nuts thrown in
This sounds yummy and I’m sure tastes great too. My first thoughts are not using microwave popcorn but doing it on the stovetop where you can control the amount of fat and salt added. Again, cutting down on the portion size is the best advice. You could also try different toppings like grated cheese, spice mixtures or for sweetness, try incorporating some chopped dried fruit such as apples or apricots as well as unsalted nuts.
Okay, so you still won’t want to go overboard with any of the above, but anything in moderation is good! If you have any other guilty snacks you would like a guilt-free suggestion for, drop Chef Paul a line: talk@mealeasy.com
Chef Paul: In the Raw
June 24 2011
As I wrote previously, our garden is well behind last year’s pace. We do, however have a few things doing well. One of these is our radish crop. In fact, we were able to “harvest” some already.
We have purchased radishes earlier this season from the farmer’s market and the Bee has shown little to no interest in trying them. But letting her pull one out of the ground, and after a quick wash, she devoured it! She loves eating things straight from the garden; this includes chives which she’s been eating by the fistful as well as other herbs such as sage and her new favourites, rosemary and lettuce. There’s just something about growing it and picking it yourself that make a vegetable taste that much better.
What better way to introduce vegetables to your child than by growing them yourself.
It seems the Bee likes her vegetables raw. Be it carrots or shell peas, she prefers the raw version over the cooked version every time.
She also, like a lot of 3 year olds, loves ketchup. Ketchup can go on just about anything, including raw peas! What was meant for last night’s burger ended up as a dipping sauce for shell peas. I really don’t like ketchup, I find it too sweet. I made some ketchup for the Bee but it was rejected outright…she’s by far my harshest critic. This was probably because I made it with less than half the sugar the commercial brands have. So, we’ll continue to buy the other stuff but make sure to portion it out very sparingly.
One of the biggest battles we face as parents when it comes to our kid’s nutrition is sugar. Sugary treats that are marketed directly at children can lead to some serious health issues down the road. Breakfast cereals, pop, baked treats, ice cream…which kid doesn’t want those? Should we hide these from our kids or do we let them have them within reason? Will a three year old understand that “mommy and daddy don’t want you to eat those”? It’s a tough call.
Chef Paul: The worst Spring ever…
June 22 2011
Those were the words at the farmer’s market this past weekend. And this farmer has been in the business for over 20 years.
We’ve had a wet and cloudy spring this year in Nova Scotia and with today being the first day of summer, the forecast is not much better. Despite the lack of sun, new seasonal vegetables continue to appear at the market…they’re just about a month late. This week saw the arrival of new potatoes, snow peas, baby carrots and my daughter’s favourite, shell peas. The Bee loves shell peas so much we went back to the market on Saturday to get more. We sat on our verandah shelling the peas…well, I was shelling, and she was eating. She must have eaten about a cup’s worth of raw peas. I don’t blame her, fresh local shell peas taste like candy.
It is springs like this one where it’s almost more important to support your local farmers. Local small farm operations will not be getting a government subsidy any time soon.
Needless to say, our garden has suffered the same fate as our local farmers. Where last summer we had a bumper crop of both basil and tomatoes, this year our tomato plants are barely 20cm tall (they seem to have shrunk since being planted outside…those that survived) and our basil is barely noticeable above the ground. Last autumn, I must have made about 4 cups of basil pesto…this year I’ll be lucky to get enough to garnish a sandwich. Our lettuces are about 10cm tall at this point; last year we were eating our own lettuces at this point.
Hopefully the weather will improve and so will our garden and the farmer’s crops. Until then, I will continue to buy all of my veggies from the market and support our local economy.
Stop when full…
June 21 2011
Being a dad has really opened my eyes. Not only do most things I say and do can have an influence on my daughter but many of the things she does have influenced me and my behaviour. This is most apparent when it comes to eating. As I mentioned in an earlier blog, I have made a concerted effort to eat slower since watching the Bee take her time eating and savouring her food.
I’ve also noticed that the Bee does another astounding thing when it comes to eating…SHE STOPS WHEN SHE’S FULL!?!
Now, here was a concept that I had truly forgotten. It’s so easy for me to have that second helping; so incredibly hard to say “no” to a slice of cheesecake; almost impossible not to have an after dinner snack (or three). But here she was, at age three doing the unthinkable: “No thanks dad, I don’t want more ice cream”.
Eating the correct amount is essential to maintaining your health. Every individual is different when it comes to the amount of calories consumed and required. Add to that the level of activity and you find that knowing how much you should eat is as important as what you eat. If you want to lose weight, simple: Eat less; Exercise more.
It’s both the easiest concept and almost the hardest to implement, but portion control goes a long way towards promoting optimum health. I know I don’t “need” that 12oz of steak; I know I won’t “starve” without that piece of pie. We all have to learn what’s right for us and try to stick with it. Try doing it gradually; slowly reduce the amount you’re eating and soon the 4oz piece of salmon will be all you need.
STRAWBERRIES!!!!
June 15 2011
Nova Scotia, our home province, is home to some of the best, juiciest and tastiest strawberries grown anywhere. And strawberry season has begun.
I got the first berries of the season this past Saturday. Strawberry season lasts about 6 weeks maximum and ripe local berries are the epitome of eating local (there are late season berries as well, but they are not as good). Once you taste a local berry, in season, picked at optimum ripeness, you’ll understand what the whole “eating local” fuss is about. There is no substitute for a wonderful local strawberry.
This spring has been wet and cloudy in Nova Scotia and many of our crops have suffered from this lack of sun. Everything is about 3 weeks behind schedule at this point. So while asparagus and fiddleheads have been available for a few weeks, everything else has been delayed.
I also got the first sugar snap peas of the season this week…they were excellent. This is why I get up at 6am on a Saturday so I can get to the market early and make sure I don‘t miss out on any new foods that are available. It also ensures that I have my choice when it comes to available fish and cuts of beef…I got mackerel and some hanger steak this week. I like to avoid the crowds and get my food shopping for the week done early so I can go about planning the week’s meals and doing other stuff around the house.
While I’m not suggesting you need to get up that early every Saturday morning to shop at your local market, I do know that buying local is very important to me and my family. By buying local we are supporting our farmers and local businesses which we feel is keeping our home town and our home province healthy and vibrant places. And, local food just tastes better… and no, IT DOES NOT COST MORE!
Gotta Run!
June 13 2011
We’ve taken up running in our household. I usually get up at 5:20am to go for a 30 minute run every weekday morning, weather permitting. If it’s raining, then I ride my bicycle which I have set up on a trainer in the basement.
My wife started running last summer and she HATES IT! She hates it so much that she recently ran the 5km in the Bluenose Marathon. Our daughter and I got to cheer her on. Why does she run then if she hates it so much? That’s easy; she wants to maintain her good health. She usually runs 3 times a week with a friend and then on Sundays, they are joined by another friend for a 1 hour to 1 ½ hour walk. Usually this means that our daughter (the Bee) stays home with me while mom and her friends are out walking.
But last weekend they invited the Bee along for the walk. They made sure to bring the stroller with them as they were sure that the Bee would not be able to walk for that long…she’s only three after all. So off they went to a local park with many walking trails to do their weekly walk.
No sooner where they on the trail when the Bee started running! And running! She was overjoyed to be able to join the “girls” for their weekly jaunt. She insisted on running for the first 5 minutes of their trip. Soon she was back in the stroller and mom had to push her, but she did get out every now and then to run some more. The fact that her mom goes running and ran in a race has left quite an impression on the Bee. And, while three years of age is far too young to be running any long distances, the fact that the Bee sees us being active and wants to be active herself is awesome!
Instilling the need for exercise and good nutrition at an early age cannot but help foster a healthy lifestyle for years to come. We didn’t force the Bee to go running, but because she sees mom and dad do it, she has taken it upon herself to do the same. Health, exercise and nutrition go hand in hand in hand. Teaching our children the importance of a healthy lifestyle even at a very young age should not be dismissed. Healthy habits begin at home and begin early.
Chef Paul: Food Safety is on Everyone’s Mind
June 09 2011
With the recent developments in Europe and the Centre for Disease Control’s recent report, everyone is talking about food safety…and as well they should.
Food safety is an ongoing issue and by this I mean that every day we must be aware and safe when preparing foods. Proper hygiene and food preparation are essential in all kitchens not only in the professional kitchen.
Here in the MealEasy kitchen I have 5 cutting boards: one for vegetables; one for chicken; one for beef; one for pork and one for fish. They’re all different colours as well, and I’ve posted a list of which board is used for which items so if anyone else were to use them, they would know.
While it’s probably not essential that you rush out and get yourself 5 cutting boards, I would suggest a minimum of 3: one for veggies; one for chicken and one for other meats. It might sound crazy but it’s so much more convenient to dedicate your cutting boards to certain tasks; you don’t have to be constantly scrubbing your cutting board because you just cut chicken on it before you chopped the mushrooms.
The other important bit there is SCRUBBING! Not just washing, but scrubbing your cutting boards after every use is essential.
When it comes to vegetables, the best defense against food borne illness is to carefully and properly wash everything before you eat it. This includes the “pre-washed” box of mixed greens you bought at the grocery store. Don’t leave it to chance…thoroughly wash ALL your vegetables.
Here’s a simple guide to food safety:
Cook: Always cook food to the safe internal temperatures. You can check this by using a food thermometer.
Clean: Wash your hands and surfaces often with warm, soapy water and scrub those cutting boards.
Chill: Always refrigerate food and leftovers promptly at 4°C/40°F or below.
Separate: Make sure to always separate your raw foods, such as meat and eggs, from cooked foods and vegetables to avoid cross-contamination.
Just the Flax ma’am
June 07 2011
A few months ago we stopped at a family style restaurant for lunch. We hadn’t been there before but I had read good reviews and heard that they specialized in “healthy meals”. We were on our way back into town from a short road trip and decided to give them a try.
The food and service were both very good and true enough, many menu selections were very “healthy”. One wonderful idea they had here was using flax seed as a condiment. Little shakers of flax seed were on every table. You could liberally add flax seed to any salad or even your main course if you wished.
We’re always concerned about healthy eating and with keeping our food costs down. One of the easiest and most cost effective ways of getting enough Omega 3 is by eating flax seed. If you haven’t tried them, flax seeds have a wonderfully subtle nutty flavour and are about the size of sesame seeds. The benefits of Omega 3 cannot be overstated; it is essential in reducing bad cholesterol (LDL) and promotes bone health, fights diabetes, heart disease and cancer!
The best sources of Omega 3s are from cold water fish such as salmon, mackerel and arctic char. But we know eating salmon everyday is kind of boring and would become quite expensive. That’s where flax seeds come in. Relatively inexpensive, flax seeds are wonderful sprinkled on salads, added to breakfast cereals and even ground up and used in chocolate chip cookies…my daughter loves these. And, you can justify eating more chocolate chip cookies because they’re good for you!!! In moderation of course.
If you haven’t already, I would suggest giving flax seeds a try…your heart will thank you.
It is sooooo convenient….
June 02 2011
That was the answer when we posed the question: “How often do you eat fast food and why?” on our Facebook page.
And it’s true. There’s no denying it. Fast food is exactly that…FAST. And, you don’t have to cook it. How much more convenient can you get?
Yet, no one…not one person replied: “Because it tastes good” or “I like it” or “It’s good for me”. We eat “fast food”, and by fast food we mean your typical “burger and fries”, purely because it is convenient…not because of taste, not because of nutrition but just because it’s easy. Someone did bring up a great point: “It depends on how you define fast food”. Sure the local Asian food shop with its pho or pad thai is much better than the fast food chain. Same goes for the mom and pop pizza joint with their homemade lasagna and slices.
But there is a cost to all this fast food eating, not just monetary but a health cost as well.
That’s why we developed MealEasy. We created MealEasy with the goal of helping people get away from the fast food trap and into their kitchen to create healthful and nutritious meals. Meals that are quick, tasty and good for you.
Yes, it takes time to make food from scratch. Yes, it’s much easier just to pick up a burger and fries special. And yes, you can do without fast foods if you make the commitment!
Most people eat their fast food meals at lunch time because they “don’t have the time” to make a lunch every morning. I say, why not make a casserole on Sunday for dinner and freeze the leftovers and take those for lunch. Add a green salad and you’ve got an affordable and healthy alternative to the pizza slice and pop. And there’s a key word…LEFTOVERS! Is there anything more convenient than a fully cooked meal simply reheated for lunch? Making dinner tonight? Make some extra and you’ve got lunch.
The key is planning…and that’s where MealEasy comes in. We’re all about planning; planning nutritious, healthy and quick meals for everyone in the family. Give it a try.