Americans spend less on food, as a percentage of income, than anywhere else in the world. We also spend less than we have at any time in history on food. We can produce a lot of food cheaply but unfortunately a lot of it is junk. We are a country divided, with more people eating healthier foods than ever while fast food consumption is also at an all time high.
These were ideas presented by Chef Geoff Underwood during the Healthy Cooking on a Budget class. Chef Geoff and Katie Caudle, from Mama Jean’s Natural Market, facilitated this class for the BetterU team last weekend. My goal is always to help real women learn to operate in real life in the real world. The things that Geoff talked about are what make eating healthy in the real world such a challenge. We have competing priorities for our dollars and our time. Fast food is the norm. Food you cook yourself is not. In the beginning of a fitness journey, these facts can make it very hard to do the things you know you NEED to do. You’re motivated to make changes but the way our society is set up works against you.
After spending the first seven weeks of the program building their foundation with The 4 Keys to Real Fitness, my goal has been to spend the remaining sessions filling in the gaps. We’ve talked about stress eating and the importance of using your support network. We’ve talked about accountability tools and how to progress their exercise programs as they get stronger. The cooking class from Mama Jean’s is another very valuable tool in their toolbox. I can tell them what to buy and where to buy it but a trained chef can really tell them how to use it. He gave them a foundation with food they way I do with exercise!
As he prepped the green salad, Chef Geoff shared some great tips on how to make the most of a food budget.
- Do a farmers market stroll.
Chef Geoff suggested you hit the farmers market first. Do a stroll around to see what’s bountiful. Supply and demand works so what you see the most of will usually be less expensive. Pick your produce and then build a menu from there. This is something I love to do! - Cook like a chef and ditch the recipes.
Chef Geoff was trained using method based cooking. In school it wasn’t about learning a certain recipe or a special food, but learning a certain cooking method like sautéing or roasting. Doing this frees you up and lets you experiment with whatever might be on sale or in season. - Do a cook day.
Eating healthy on a budget can take a little more time up front but prepping grains ahead and chopping vegetables to use later in the week will save you time later and make your food dollars go farther. - Bulk bins are your friend!
Bulk bins allow you to buy as much or as little of an ingredient you need without paying for excess packaging or branding. - Take advantage of your local CSA.
The upfront cost of a share might seem daunting at first, but when you divide it over weeks and per person it really does make sense. It also challenges you to cook on a regular basis. If you don’t those gorgeous greens might go to waste!
While we enjoyed our salad, Chef Geoff prepared sweet potatoes and ground turkey with millet. He also gave some specific tips about the ingredients he was working with. They may not only improve the health of your meal but also the taste!
- The best of the flavor in a lime or lemon is in the rind. Before you zest or juice, roll the lime or lemon with your hand back and forth on the counter top. It will help heighten the flavor. More flavor means the less you need of ingredients like salt or sugar.
- Sweet potatoes cook quicker than white potatoes and are very budget friendly. If you are roasting or making fries, keep them in one layer for the best results.
- Grains like millet are very inexpensive, especially when bought in bulk. They are great way to “thin out” proteins like ground turkey. Be sure to always rinse those grains too. Particles make their way into grains just like beans and lentils.
- Don’t go “reduced”, just go less. If you want to reduce sodium or fat, don’t go with a low sodium soy sauce or a fat free cheese. The taste is worse and the price is usually more. Instead just opt for a small amount of the real thing. The sodium overload in the Standard American Diet come from eating out and processed foods, not the foods we cook ourselves from whole and fresh ingredients.
We started with some sobering facts but Chef Geoff ended on a positive note to go with the delicious meal he had prepared. He said in his nutrition course, the registered dietician teaching it said:
All things in moderation. Even moderation.
I couldn’t agree more. With all the food fads and trendy “miracle foods”, it’s best to just keep it simple. Eat real food. Eat food that tastes good. Eat food that makes you feel good.
What would you ask a chef about healthy cooking if you had his ear while he made you lunch?
