CLEVELAND — Whether you have been going to the store or ordering online, you have likely seen grocery prices are rising.
The U.S. Bureau of Labor delivered the bad news, that grocery prices showed their biggest monthly increase - in nearly 50 years - in April. Rising prices for meats and eggs led the jump.
Overall we paid about 2.6 percent more for groceries. It doesn't sound like too much but it comes at a time when more than 20 million Americans lost their jobs. Food insecurity is now affecting many more households.
So Senior Health Correspondent Monica Robins hit the store to come up with a meal plan, that doesn't cost a lot but can cover you for about 6 days. And it's made up of ingredients approved by UH Dietitian Amy Jamieson-Petonic.
From Monica:
"I made 5 meals for breakfast, lunch, and dinner that lasted me six days. These are the recipes."
BREAKFAST
IRISH OATMEAL WITH APPLES from Whole Grains Council
Makes 6 servings
1 cup steel-cut oatmeal
4 cups Almond Milk
4 small apples or pears, washed, cored and chopped (no need to peel them)
Dash of cinnamon and/or nutmeg
1 handful walnuts or pecans (optional)
2 tbs. apple sauce (optional)
1 heaping scoop of protein powder (optional)
Put all ingredients into a slow cooker and cook on low until desired consistency.
Scoop into muffin pan and freeze to make individual servings. When ready to eat, microwave for 2.5 to 3 minutes in a safe bowl.
APPLE BLUEBERRY CRISP from Whole Grains Council
Makes 8 servings
4 apples (McIntosh and Cortland are good for cooking)
2 cups blueberries
1/3 cup whole wheat flour
1 cup regular rolled oats
1 teaspoon cinnamon
1/2 cup brown sugar
4 tablespoon canola oil
1. Preheat oven to 350°F. Spray a 9 x 13-inch pan with cooking spray or rub with butter.
2. Wash, core, and chop apples. No need to peel them. Put in a cooking dish with blueberries.
3. In another small bowl, mix flour, oats, cinnamon, sugar, and oil until crumbly. Spread evenly over fruit.
4. Bake for about 40 minutes or until bubbly.
5. Serve as is, or with a dollop of whipped cream or vanilla ice cream.
You can use any fruit you want. Just make sure it totals about 5 cups of fruit. Crisp tastes better the next day.
LUNCH/DINNER
Salsa Verde Chicken Recipe from New Leaf Wellness
6 servings
• 2lbs boneless chicken breasts (fresh or frozen)
• 15oz can black beans, drained and rinsed
• 15oz can corn, drained and rinsed
• 16oz jar salsa verde*
• 8oz package cream cheese (low fat)
Add all ingredients except cream cheese to slow cooker and cook on low setting for 6 hours. 2. Add cream cheese (just place on top) and let sit for about 30 minutes. 3. Stir to combine before serving. T
Serve with Spanish rice and a fresh garden salad.
Cool Ranch Shredded Chicken Tacos Recipe from New Leaf Wellness
6 servings
• 2 pounds boneless skinless chicken breasts
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 taco seasoning packet (or this homemade version: 1T chili powder, 1tsp pepper, and 1/2tsp of each of the following – salt, ground cumin, red pepper flakes, paprika, oregano, garlic powder, onion powder)
• 1 dry ranch seasoning packet (or this homemade version: 1T dried parsley, 1tsp garlic powder, 1tsp onion powder, 1tsp dried onion flakes, 3/4tsp dill, 1/2tsp pepper, and 1/2 tsp salt.
Add all ingredients to slow cooker and cook on low setting for 6-8 hours. Shred chicken and mix with sauces and spices left in the crockpot.
Serve on soft tortillas with your favorite taco toppings such as shredded cheese, guacamole, and tomatoes.
Lime Shredded Pork Recipe from New Leaf Wellness
6 servings
• 2.5-pound bone-in pork shoulder roast (sometimes labeled as a “Boston butt” or “pork butt”)
• The juice from 2 limes
• 1 tablespoon honey
• ½ teaspoon ground cayenne pepper
• ¼ teaspoon salt
1. Combine all ingredients in your slow cooker. 2. Cook on “low” setting for 8-12 hours until pork is cooked through and falls off the bone. 3. Remove from bone and shred.
Serve on soft tortillas or with rice with shredded cheese, diced tomatoes, and avocado.
To Freeze and Cook LUNCH DINNER recipes later 1. Label 1-gallon freezer bag with the name of the recipe, cooking instructions, and “use-by” date (3 months from when you prepped the meal). 2. Add all ingredients to a freezer bag. 3. Remove as much air as possible, seal, and freeze for up to three months. 4. When ready to eat, thaw overnight in the refrigerator or in the morning in water and follow cooking directions above.
University Hospitals dietitian Amy Jamieson-Petonic, MEd, RDN, CSSD, LD offers these tips to stay healthy on a budget.
Quick Facts
- According to the USDA Cost of Food Report for May 2019 the average adult can eat a healthy, nutritious diet for as little as $40 per week.
- The average American tosses more than 240 lbs of food a year. Decreasing food waste is one of the most effective ways to save money.
- Eat a plant-based diet. One study found that this type of diet saved $750 per year.
Fruits and Vegetables - Fruits and vegetables contain lots of fiber and antioxidants. Eating more is linked with weight loss and reduced risk for cancer and cardiovascular disease. They will lower your blood pressure, cholesterol. They contain valuable prebiotics that feeds your gut bacteria and reduce inflammation.
- Store fruits and vegetables in the refrigerator to prevent spoilage. Freeze what you cannot use and add fruits to smoothies, muffins, hot cereals, and vegetables to soups or toss with cooked pasta or rice.
- Dry beans and lentils are inexpensive sources of fiber and protein and can be eaten instead of meat. Learn how to cook them instead of buying canned beans which are more expensive and heavy to carry home from the store.
- Dried fruits are inexpensive, and store indefinitely. They can be added to oatmeal, cookies, or eaten as a snack.
- Frozen fruits are less expensive than fresh and store indefinitely. Buy them on sale and use in smoothies or thawed and added to cereal or as a dessert.
- Weigh pre-bagged onions, potatoes, apples as the weights can vary by up to ¾ of a lb.
- When buying fresh greens, be sure to shake off the water that may be sprayed on to keep it fresh. Buying whole heads of greens is usually cheaper than buying bags of prewashed and chopped salad.