Eating healthy doesn't have to break the budget

It's no secret that grocery prices are on the rise. A trip to the grocery store is going to cost you more than it did a year ago.

I'm not going to delve into the "whys" because, to be honest, I didn't do that well in my college economics class years ago, and I still don't really understand how it all works. Besides there are plenty of other places for you to find that info.

I just want to help you find a way to continue to feed you and your family healthy foods, without having to raid the kids' college fund.

Let's take a look at foods in several categories: Protein, grains, dairy, fruit and vegetables. This week we'll take a look at protein, dairy products and whole grains. Next week we'll continue with fruits and vegetables.

Proteins

"There are a variety of ways that you can reduce your protein costs," says Cami Wells, a Nebraska Extension educator in Hall County. "Consider expanding the types of protein that you select for your family. Find protein foods throughout the entire store. They can be found in the fresh meat case, frozen foods section, and canned and pantry food aisles."

Here are a few budget-friendly options Wells suggests in the protein group:

Canned tuna: Look for canned chunk light tuna, which is lower in methylmercury than albacore. Save money by purchasing the store brand, or by choosing larger cans or bundles of cans. Add canned tuna to a garden salad for an easy lunch.

Peanut butter: Peanut butter makes a great dip for crunchy fruits and vegetables like apple and pear slices or sticks of carrot and celery. Use peanut butter to make a peanut sauce to go with noodles. Unopened peanut butter can often be stored in the pantry for up to two years.

Other budget-friendly proteins include: Eggs that can be included in baked dishes, sandwiches or omelets, or scrambled into rice and noodle dishes; chicken drumsticks or thighs that can be used to top a salad, fill tacos or in pasta sauce; and canned beans that, with their high nutritional value, are great as a main course in dishes such as red beans and rice, bean burritos, chili, ham and beans, or as an addition to a favorite casserole.

Dairy products

Here are a few options Wells suggests for lower cost dairy foods:

Plain yogurt: Save money by purchasing larger tubs of yogurt instead of individual containers or tubes. Use plain yogurt to top tacos, pitas, chili, potatoes and more. Make your own tzatziki sauce with plain yogurt, grated cucumber (squeezed dry), lemon juice, oil, garlic and spices.

Evaporated milk: Evaporated milk is sold in a can and is often found in your store's baking aisle. Add evaporated milk to soups, pasta dishes and dressings for creamy texture. Stir evaporated milk in coffee, tea or smoothies for added richness. Use evaporated milk to thicken sauces and smoothies.

Cottage cheese: Spread cottage cheese on whole wheat crackers and top with your favorite veggies. Top cottage cheese with canned peaches, mandarin oranges or sliced bananas. Add a spoonful of cottage cheese to scrambled eggs or pasta dishes for added flavor and protein.

Grains

"Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product," Wells says. "Grains are divided into groups: whole grains and refined grains. Surprisingly, refined grain food products tend to cost less than whole grains. This is because whole grain products tend to spoil faster than refined grains because of the fat in the germ."

Wells suggested these lower cost whole grains:

Popcorn: Purchasing popcorn kernels instead of microwave ready popcorn bags is often less expensive and is lower in salt (sodium). Make a trail mix by combining popcorn with dried fruit, nuts and seeds.

Oatmeal: Save money by purchasing oatmeal canisters instead of individual packets. To cut down on added sugars, look for plain oatmeal and add your own flavorings at home. Mix in fruit (fresh, dried or thawed frozen), cinnamon, chopped nuts or your favorite nut butter.

Whole wheat bread or pasta: On the label, look for "whole wheat" or "whole grain" as the first ingredient listed. If bread is on sale, buy an extra loaf and freeze it. Save money by purchasing the store brand. When boiling pasta, add frozen veggies during the last 5 minutes for a colorful one pot dish.

Basic Omelet

3 eggs

1 tablespoon milk or water

1/4 teaspoon salt (optional)

Black pepper or cayenne pepper, to taste

Additional fillings

In a small bowl, crack the eggs. Wash hands with soap and water after cracking raw eggs. Beat eggs, milk, salt and pepper with a fork until blended.

Spray a small skillet with non-stick cooking spray. Heat skillet over medium-high heat. Pour in egg mixture. As the egg mixture starts to cook around the edges, tilt pan and gently push cooked portions to the center to allow uncooked portions to reach the pan's hot surface.

If desired, top eggs with additional ingredients. Fold the omelet in half or roll.Slide omelet from pan onto plate. Makes 2 servings.

Recipe from: Cami Wells, UNL Extension

Spaghetti Pie

6 ounces spaghetti, uncooked

1 pound lean ground beef

2 cups spaghetti sauce

2 tablespoons margarine or butter, melted

2 eggs, beaten

1/2 cup grated Parmesan cheese,

1 cup non-fat cottage cheese

1 cup shredded mozzarella cheese

Preheat oven to 350 degrees. Spray a 9-inch pie plate with non-stick cooking spray. Set aside.

Cook spaghetti following package directions.

While spaghetti is cooking, brown ground beef until internal temperature reaches 160 degrees F on a food thermometer. Drain fat.

Add spaghetti sauce to ground beef and mix well.

Drain spaghetti when done. Break eggs into a shallow dish. Wash hands with soap and water after cracking raw eggs.

Stir margarine, eggs and Parmesan cheese into spaghetti. Mix well. Form a crust in the prepared pie plate using the spaghetti mixture.

Spread cottage cheese over spaghetti crust. Top with hamburger mixture.

Bake for 20 minutes. Sprinkle mozzarella cheese on top. Bake 5 minutes longer or until cheese is melted.

Makes 6 servings.

Nutrition information per serving: calories 450, total fat 20g, saturated fat 8g, cholesterol 130mg, sodium 710mg, total carbohydrates 30g, fiber 2g, total sugars 2g, protein 36g.

Recipe from: Cami Wells, UNL Extension

Oatmeal Pancakes

1-1/4 cups low-fat milk

1 cup oatmeal (quick or old-fashioned)

2 eggs

1 tablespoon vegetable oil

1/2 cup all-purpose flour

1 tablespoon brown sugar

1 teaspoon baking powder

1/4 teaspoon salt

In a medium bowl, combine milk and oatmeal. Let stand 5 minutes.

Break eggs into a small bowl. Add eggs and oil to oatmeal. Mix well.

Stir in flour, brown sugar, baking powder and salt. Stir batter before pouring each pancake.

Pour 1/4 cup of batter for each pancake on a lightly oiled and heated griddle or skillet.

Cook until the pancakes are full of bubbles and the under-surface is lightly browned. Lift with a spatula and flip over. Lightly brown the other side.

Makes 6 pancakes.

Nutrition information per serving (1 pancake): Calories 150, total fat 4g, saturated fat 1g, sodium 240mg, total carbohydrates 21g fiber 2g, total sugars 4g, protein 7g.

Recipe from: Cami Wells, UNL Extension

Terri Hahn of Osceola has worked in food media for more than 30 years and has won numerous state and national awards for her writing. Email her at [email protected]