Tag Archives: trader joes

Ten Tips for Making Eating Healthy More Affordable

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I don’t know about you, but I spend a lot of money on food.

A.Lot.

It can get expensive when you’re trying to do all organic, grass fed, pastured, free range blah blah blah.

To help with the cost, here are some tips to help you trim back the excess costs and keep your grocery bills smaller:

1)      Buy in Bulk. Utilize the bulk sections at Winco, Fred Meyer and Whole Foods for things like whole grains (if you eat them), nuts, seeds, almond flour, coconut flour, almond butter, honey and more. Buying pre-packaged items like this can be more expensive. Some places let you bring your own containers which can help you save money. This applies to meat as well. You will save money buying half a cow or pig or going in on some with a family.

2)      Avoid expensive packaged foods. Packaged foods (bars, mixes) can cost a ton. See what ingredients you can get in the bulk section and buy boxed or bagged items sparingly.

3)      For meals, maximize on veggies. Produce will be the cheapest thing you buy and when cooked or served with fats like extra virgin olive oil, coconut oil, lard, tallow or butter, it will be more filling. Just use meat as a side to the meal and make veggies with fat the main dealio.

 4)      Spread out your proteins. Use one protein per meal. IE: have eggs with kale or spinach for breakfast, deli meats or canned salmon and avocados for lunch, broccoli and stew meat stir fry for dinner.

 5)      Meatless meal. Each day or every other day or even once a week, have a meal that relies on veggies and fats versus animal proteins. I suggest making this meal dinner to aid in digestion, sound sleep and best use of the carbs from veggies.

 6)      Eat Eggs. These little guys are cheaper than cuts of meat and can be just as filling. Try them as omelets, scrambled, muffins, fried, poached, baked in avocados, stir frys, fried cauliflower rice, hardboiled or deviled.

 7)      Go for Ground. This is one I stick to a lot. Ground meat is usually cheaper than cuts of meats. I love to get Meat Plus from Pat N Tams which has heart and liver mixed in! I get my ground turkey from Costco and ground chicken from Whole Foods.

 8)      Find the Frozen Foods. Frozen veggies and meats can be a lot cheaper than fresh and also last longer. Watch out for extra additives, but

9)       Dirty Dozen rule for produce. Stick to the dirty dozen for organics and buy all the others regular. According to the Environmental Working Group, these are the 12 most and least pesticide contaminated produce foods:

 

 

12 Most Contaminated

Peaches

Apples

Sweet Bell Peppers

Celery

Nectarines

Strawberries

Cherries

Pears

Grapes (Imported)

Spinach

Lettuce

Potatoes

 12 Least Contaminated

Onions

Avocado

Sweet Corn (Frozen)

Pineapples

Mango

Asparagus

Sweet Peas (Frozen)

Kiwi Fruit

Bananas

Cabbage

Broccoli

Papaya

10)  Fat helps keep you full. Egg yolks, avocados, nuts, coconut oil, extra virgin olive oil, lard and tallow will help keep blood sugar more stable and keep hunger and snackiness at bay. 

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Do you have any tips to share about saving money?? How do you afford to eat healthy??

New Coconut Oil Spray from Trader Joe’s

My friend Molly was here last weekend and boy did we have a great time! Between raiding Trader Joes, playing Irelandopoly, visiting Voodoo Donuts and wine tasting we had a blast catching up, since it’s been 4 years since we have seen each other!!

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Anywho, while we were raiding Trader Joes, we found this new item!! I am really excited to try it out since I still use Canola Oil spray (gasp!!!). I am just too darn lazy to “grease” my pans. Sorry to those of you who are now totally offended by my laziness. I also tend to eat things out of the container (who wants to dirty another dish, right??).

Anyways, here’s our weekend in pictures! Have a great weekend and I’ll see you on Monday where you can read all about SIBO, my hubby’s Paleo Challenge and my attempt to make frosting!

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What I Buy from Costco and Trader Joe’s

I get asked a lot what I buy when I go grocery shopping. So, I took a few pics of some of the staples that I get from Costco and Trader Joes.

First off, Costco.

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They have a ton of tasty offerings that are sure to please the palate. I love their hormone free ground turkey from the meat section. The veggies are great too! This trip I got bell peppers, snap peas and butternut squash. I usually get a kale salad mix, cucumbers, broccoli and fresh fruit when it’s in season. The deli meat and multigrain chips are for my hubs ;0)

Trader Joe’s has a lot of awesome healthy foods (but also some pretty frankenfoods too), but I am usually able to find some pretty great foods.

OLYMPUS DIGITAL CAMERAI love their meat selection! I buy free range/pastured when I can, but that’s not all the time. So, when I need some quality meats fast, this is where I go. I love their nitrate/nitrite free bacon, no hormone beef, grass fed beef and assortment of wild caught fish. Their produce is also super convenient in pre-cut, pre-washed packages like greens and my fave, cauliflower. They also sell Kerrygold Grass Fed butter for like $2!!

They also have some delicious raw almond butter ($6) and fun canned items such as coconut milk and green chiles. Plus, their packaging is super cute :0)

So, these are just some of the items that I pick up during the week. What about you? Where do you like to shop??

Day 3

Breakfast was a tough one due to lack of groceries. I decided to go with two slices of turkey bacon and a small apple heated up with cinnamon and almond butter.

I had a fabulous meeting with a HFTY client. I could talk about food and fitness all day long!! Then it was off to Trader Joes for some yummies! Some things I picked up were:

Bagged Kale- sooo convenient!

Bagged Spinach

Avocados

Walnuts

Fage yogurt (apparently pronounced fa-yeh)

And, a KIND bar for the hike ;0) I love me some dark chocolate cherry goodness

Sandy and I hiked Angels Rest at an awesome pace! We made it to the top in 45 minutes and had 8 “roadkills” on the way up. We saw about 15 snakes (eeek!!!!)It was a beautiful day to get out and hike. It was exactly what I needed to release some stress.We munched on almonds and snap peas on the drive home. If you have never driven through the Gorge, it’s absolutely breath taking! I never get tired of the views!

Then I went home and made this delicious sauce from Ohsheglows. I cut up some veggies and added the sauce while Tim put it on some whole wheat noodles. It was delicious!

We finished the evening with a killer game of Scrabble with some popcorn and Cheezits (I had a couple :0)

See you tomorrow!

Kim

 

 

What a Day!!!

Whew! I am pooped! Thursday, I worked an 11 hour day and then stayed up for the 12:05 showing of Harry Potter in 3D (My first 3D experience!). I went with Tim, Brittney, Erica and some others from work.

 I was a little nervous about the 3D deal since I get motion sick, but it was AWESOME!!!

I can’t believe how good the cinematography was, the acting was and how well the wrapped it up!!! I was thoroughly impressed and exhausted!

Erica and I were going to hike Mt Defiance in the  morning, but we decided to go to Group Groove instead- after only 4 hours of sleep! Then it was off to Downtown Portland for the day! We started with lunch at Whole Foods (of course- I heart their salad bar!!) followed by coffee @ Peet’s. Then over to Lululemon for shorts!

I normally don’t advocate spending this much money on clothes, but since I literally live in my gym shorts, it is worth the investment! I picked up a pair of their Turbo Run Shorts. I love these because they are just long enough that I am not flashing my thunder thighs (that’s right baby- proud of it!) and they are oober comfy and last forever!!!

Next we checked out Buffalo Exchange and Goodwill. We found some great sweaters…..

Don’t worry, those didn’t actually go home with us. Next I showed E my favorite downtown running spots on NW 23rd, Thurman and up Lovejoy to the Birch Trail in Forest Park. It was a beautiful day for a drive! We ended with a stop @ Trader Joes for ingredients to make some fun dips from Clean Eating Magazine, except, we couldn’t remember the recipe!! Oh well…..Then we went to her new apartment (sooo cool!) and made some amazing guacamole with chopped cauliflower for dipping!

Simple Guacamole

Ingredients:

2 Shallots

1 Roma tomato

3 cloves of garlic

1 small jalapeno pepper

1 lime

2 avocados (we added 1/2 of another one to tone down the spice)

salt and pepper  (we also added 1 Tablespoon of nutritional yeast)

Directions:

Chop shallots, tomato,jalapeno, garlic and avocados. Place in bowl and mash until desired consistency is reached. Add lime juice and enjoy!!

We chopped up some cauliflower for dipping!

Next up was the Clean Eating Spinach and Artichoke Dip. This one we kind of made up as we remembered, lol!

Kim and Erica’s Artichoke Spinach Dip

Ingredients:

3 cloves garlic

2 shallots

10 oz frozen spinach, thawed and drained

1.5 cups artichokes

1 cup cauliflower

2 Tablespoons Tofuti (or 1/4 reduced fat cream cheese)

1/4 cup almond milk (or milk)

1/3 cup nutritional yeast

1 Tablespoon olive oil

1/2 tablespoon mustard

Feta cheese for the top

Directions:

Drain your spinach and dry it as much as you can. Chop shallots, garlic and artichokes. Saute together until garlic browns. Add all ingredients in a food processor. Make sure you pulse and not blend :0) Serve warm with feta cheese sprinkled on top! We used carrots and cucumbers for dipping. To be honest, this was a little bland, but I think with some more Tofuti and some more spices, it could be magical. Keep an eye out for the next batch!

After that, we drove back to my house to finish off the night with some amazing Bean Brownies!!!

I Can’t Believe It’s Beans Brownies!

Ingredients:

1 cup cooked small red beans (or adzuki beans, which is what we used)
2 small ripe bananas (or 1 large)
2 eggs
1 Tbsp vanilla
1/8 tsp salt
1/2 cup dark cocoa powder

1/2 cup chopped walnuts (optional, but highly recommended)

1/2 cup shredded coconut (unsweetened if you can)

2 Tablespoons almond butter

1/4 cup maple syrup

Directions:

Heat oven to 325 degrees  and Spray a 9×13 pan. Mix first five ingredients in a food processor and pulse until smooth. Mix all ingredients in a medium-sized bowl. Mix well. Pour mixture into pan and bake for 20-30 minutes until toothpick comes out clean. We put almond butter on some and it was delicious! Makes roughly 16 bars.

 

I am officially stuffed and exhausted! I am going to bed!

Kim

Most Incredible Broccoli Leek Salad!

So…I have never been creative. Shocker, I know. I don’t know how to bake or cook without a recipe (sometimes even with!) However, that has never stopped me from trying to create delicious healthy dishes that my husband will enjoy.

4 years ago, Tim lived on Taco Bell. There was one literally around the corner from his house, so it’s understandable that a house full of guys would want to indulge in Fourth Meal- a lot. And, it’s cheap. I don’t blame him for this, but it is something I am wary of.

My first quest in dating Tim was to lure him to the dark side :0) I would spend hours trying to make healthy meals, but still not grasping the concept of “less is more”. Slowly but surely, the fast food ventures slowed! Now, that I have him hostage, he is subjected to every kind of creation I come up with. Quinoa Cookies. Egg White Omletts. Turkey Bacon. Kale Chips. All these things so amazing to me, but scared him silly!

As I have delved into the world of vegetables, I have been amazed at the million combinations of recipes that there are!! This, my friends, is one such dish that came straight from the brain of me, Kim Ludeman. I hope you enjoy this dinner dish as much as I do!! (If I could only stop eating it for five minutes so I can finish typing this!) It is filled with fiber and protein, and is grainless but could be added to whole wheat spiral noodles, barley or of course, quinoa :0)

Most Incredible Broccoli Leek Salad

Ingredients:

1 Leek (washed, root and green tops trimmed off, split in half and chopped into little horseshoes)

1 Tablespoon olive oil

2 crowns broccoli, chopped (I cheated and used Trader Joes pre-cut)

1.5 cup “soycatash” mix (this can be any veggies really- think chopped peppers, corn- I would recommend a frozen bag mix)

10 oz chicken breast, cooked and cubed

Sauce Ingredients:

.5 cup edamame (You could use cashews/chickpeas)

1/4 cup nutritional yeast

1/2 teaspoon garlic powder (or go nuts and use a clove or two)

1/2 teaspoon onion powder

1/8 teaspoon red pepper flakes (cayenne for a kick!)

2 Tablespoons lemon juice

1/4 cup Almond Breeze (or soy milk/water)- Add more as needed.

1/4 teaspoon sea salt

Pepper to taste

Directions:

Add olive oil to large pan and heat up. Add in cut leeks and saute for a minute or two, until warm. Add 1 cup water and all veggies. Steam for about 10 minutes, covered. Drain cooked veggies, but save “broth” to cook the chicken in! Cook chicken for about 9-10 minutes and cut into cubes.

Sauce directions: Add all ingredients into blender/food processor/Magic Bullet and process until nice and creamy :0) Add to veggies and chicken and stir until coated. Add salt and pepper to taste. You can serve this warm or cold. Delicious!!!

Have you ever come up with your very own recipe?? If so, what is it and what inspired you??

Happy Scheming!

Kim

Eating and Moving for a Healthier Life!