3 Problems with Eating Healthy

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If you follow me on Instagram you know that I cook….a lot! Over the last several years I have become a Kitchen Jedi! I can whip up a healthy, delicious meal in just about 30 minutes with just a few basic ingredients. But it wasn’t always this way, I had to be consistent and eventually it became like second nature.

The top 3 biggest excuses I hear from moms about eating healthy…….

 

3 Problems with Eating Healthy

Time :

  • Meal Planning – Knowing what you are going to make ahead of time, plan ahead for busy days to throw in crock pot or Instant pot, repurposing leftovers, etc.
  • Food Prep – Spend one day a week making broth, non-dairy milk, ferments, chop veggies, pre-cook meat.
  • Bulk Cooking – Make roasts, a whole chicken or make a big batch of roasted veggies. You can always repurpose leftovers into breakfast or the next day’s lunch!

Money:

  • Buy local food in season – More cost effective than out of season and exotic fruits/veggies that have traveled far and lost nutrients. Visit Farmer’s Market
  • Cost breakdown of a meal – You can spend $25 at Farmer’s Market and it could be two meals for a family of 4. Fruits, Veggies, homemade breads & pastas, meats, olive oils, etc. Fun little day with family!b
  • Thrive – 25-50% off, Free Shipping over $50, Free gifts often. Organic, non-GMO, Paleo, healthy foods. Saves time and money! Click here and get an additional 15% off your first purchase!

Family Won’t Eat It:

  • Start Simple – Include favorites with new foods on the side or slowly incorporated in meals.
  • Be Patient – Our pallets need to reset especially when we are eating foods with less sugars and additives. It can take some time for everyone to get accustomed to the new changes in tastes.
  • Be Consistent – With patience and consistency you will be able to have healthier meals more often and
  • Talk about Nutrition – You can’t deny that processed foods, additives and sugars are unhealthy.

Ready to become a Cooking Jedi? My online course will teach you how to meal plan, grocery shop and cook healthy on a budget! Click here to learn more. 

 

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Eating Healthy On a Budget

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Feeding a family healthy, organic foods can sound expensive, but over the years I have learned how to feed my family the best foods possible without spending a ton of money. This post will share with you my favorite ways to eat healthy on a budget.

Yogi Mami’s Tips for Eating Healthy on a Budget!

Thrive Market

Thrive is a new company that I am OBSESSED with! I couldn’t be happier about recently finding out about them. Think Whole Foods meets Costco. It has healthy, organic and non-GMO verified foods and I love their mission to make healthy living easy and affordable for everyone! It requires a $60 yearly membership fee but the prices are 25-50% below retail and each paid membership will sponsor a free annual membership for a low-income family. That allows free access for an entire year to healthy, wholesome products at prices lower than their highly-processed, unhealthy alternatives. I love that it’s free shipping on orders over $49. And you can try it yourself now for your first month FREE and 15% off your first order if you click here to sign-up!

Farmer’s Market

I love visiting the different Farmer’s Markets around town and picking up ingredients for a SLO/Slow Food meal. SLO stands for Seasonal Local Organic and Slow food is the opposite of fast food. I love it because I can spend $20 and have enough food for two entire meals for my family with lots of leftovers! When you support local small businesses and farmers you are supporting the economy, you are helping a family. Click here to find a Farmers’ Market near you!

CSA

CSA stands for Community Supported Agriculture and it has become a popular way for consumers to buy seasonal, local food directly from a farmer. Basically a farmer a farmer offers a certain number of “shares” to the public. Typically the share consists of a box of fruit or vegetables, but other farm products may be included. Interested consumers purchase a share also known as a “membership” or a “subscription” and in return receive seasonal produce each week throughout the farming season.   Click here to find a CSA near you!

Food Cooperative

A food cooperative or co-op is a food distribution outlet that is designed as an autonomous association of people who voluntarily cooperate for their mutual social, economic, and cultural benefit. The benefits of shopping at a Co-op is that decisions of the store are not made by outside shareholders but rather members that typically exhibit a higher degree of social and environmental responsibility than corporate alternatives. Because cooperation builds strong bonds between the people who use products and the people who supply them, co-ops offer a way to transform the way business is done. Co-ops give you the opportunity to get the products and services you need on a daily basis while strengthening the community around you. I have been a member of my Co-op for several years now and absolutely love it. The produce is fresh, organic and I know it’s local because it tells me the name and location of the farms it came from! I love that I am able to buy many of the items in bulk and the prices are lower than other health food stores. Click here to find a Coop near you.

Nearby Farmer’s

If you live in a more rural area with farms nearby you have the opportunity to get to know your farmer personally and take advantage of what they have to offer. Living in the city I don’t have access to farmers too close by but I try my best to find ones that are as local as possible. At the moment I order my grass-fed and pastured meats from here that ships across the US.

 

Do you have any other tips to add about eating healthy food on a budget?

 

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3 Chicken Recipes from Whole Chicken

Healthy Chicken Recipes

I’m always looking for the best deals when it comes to feeding my family. We like to eat, and we like to eat well, and that starts to add up. Cooking is a much more cost effective alternative to take out and fast food. Plus, you get to control the ingredients and make yummy meals that your family will enjoy. I try to cook 3 meals a day at least 6 days a week and am always looking for ways to maximize our groceries and get more bang for our buck! One of my favorite ways to save money and make delicious, healthy meals is to buy a whole chicken instead of chicken breasts and make chicken recipes from that. Whole chickens are cheaper than breasts, legs or thighs and give you multiple meals to make. This post will share with you how to make a whole chicken into 3 meals your family is sure to love!

I try to get a pretty good sized organic chicken since I know the meat will get used up. The size of the chicken will depend on how many you are serving and how many meals you want to get out of it!

Whole Roasted Chicken

Roasted Chicken

  • Organic Pasture Raised Chicken
  • Fresh Herbs (I use Rosemary, Sage, Tarragon, Oregano, really almost any herb will do!)
  • 1/2 Lemon halved
  • 1/2 White Onion quartered
  • Grass-Fed Butter
  • White Wine
  • Garlic cloves 5-6
  • Pink Himalayan Sea Salt (where to buy)
  • Fresh Ground Pepper
  • Ground Paprika

Preheat oven to 200 degrees. Season inside of chicken cavity with salt & pepper. Fill up cavity with onions, garlic and herbs. Squeeze lemon juice all over the chicken and add lemon rinds to inside of cavity. Place some roughly chopped garlic and herbs under skin on breast. Drizzle a bit of white wine over chicken, sprinkle salt, pepper and paprika on skin and add a few pats of butter to skin and place in oven. Let chicken cook for about an hour and a half. Turn up the oven to 350 degrees, and take chicken out of the oven. Add a bit more white wine and a few more pats of butter and place back in oven for another hour or until chicken is cooked thoroughly

Chicken Enchiladas Verde

Chicken Enchiladas

  • Leftover Chicken removed from carcass
  • Chopped Red Onions
  • Chopped Bell Peppers
  • Chopped Garlic
  • Chopped Cilantro
  • Greek Yogurt or Cream Cheese
  • Salt & Pepper
  • Ground Cumin
  • Paprika
  • Lime
  • Organic Corn Tortillas
  • Enchilada Verde Sauce (My Recipe Here) or Homemade Red Enchilada Sauce (My Recipe Here)

Remove most of the meat from leftover roasted chicken carcass. Save carcass and any leftover meat for another meal or broth. Chop red onions, garlic, bell peppers and cilantro and add seasoning. Mix with Greek Yogurt or Sour Cream and some lime juice. Add a bit of salsa verde to bottom of a pyrex and stuff corn tortillas and lay in a dish, or you can layer to make an enchilada casserole.

Chicken Tortilla Soup

  • Leftover chicken carcass
  • Filtered water
  • Chopped Onions
  • Chopped Tomatoes
  • Chopped Garlic
  • Corn
  • Pinto Beans
  • Chopped Cilantro
  • Lime Juice
  • Organic Corn Tortillas
  • Salt & Pepper
  • Ground Paprika
  • Ground Cumin
  • Cayenne Pepper

Options:

  • Sour Cream/Greek Yogurt
  • Cheese
  • Avocado

In a large stockpot add chicken carcass and cover with fresh, filtered water. Add a teaspoon of apple cider vinegar and let it sit for an hour. Turn stove on and bring water to a boil, then turn down to simmer. You can simmer for 4-24 hours. The longer the broth simmers, the more nutrients and minerals it will contain. With tongs carefully remove all bones and cartilage and discard.  Add all other ingredients except for tortillas and cook for another hour. Cut tortillas into strips and fry up to add as a garnish. Serve with yummy extras such as sour cream/Greek yogurt, cheese or avocado.

What are your favorite chicken recipes? We would love for you to share!

Healthy Chicken Recipes

 

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