5 Dinners for Under $10

Categories: Nutrition

How to Make Healthy Work for Your Budget

Jaclyn Rymer,
National Board Certified Health and Wellness Coach (NBC-HWC)

Have you ever thought, “I can’t afford to eat healthy?”  Often people think eating healthy or organic is for the elite, but the good news is that eating well doesn’t have to cost a fortune!  Living on a budget doesn’t mean you have to make food choices that are full of man-made chemicals.  Eating well simply takes intentionality and a shift in your priorities: buying what’s important and leaving behind what isn’t.  Not to mention, there are healthy changes you can make that don’t increase your budget at all!  Here are a few examples:

  • It costs you less to drink more water and leave behind the diet soda, sugary sports drink or flavored latte
  • It costs you less to stop purchasing processed snacks or candy
  • It costs you less to eat healthy to avoid doctor visits during the winter
  • It costs you less to not eat out as much

Southwest Turkey Stuffed Peppers

Ingredients

  • 1 tbsp extra virgin olive oil
  • 8oz lean ground turkey
  • 1/4 cup onion, chopped
  • 2 garlic cloves, minced
  • 3/4 cup crushed tomatoes
  • 1/2 cup chicken stock
  • 1/4 cup frozen corn
  • 1/4 cup black beans, drained and rinsed
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp paprika
  • 1/8 tsp pepper
  • 1/8 tsp salt
  • 1/2 cup cooked quinoa
  • 1/2 tbsp lime juice
  • 2 tbsp cilantro, chopped
  • 3 bell peppers cut in half and seeded

Instructions

  • Preheat oven to 350 degrees.
  • Add oil to a large skillet.
  • Add in ground turkey and saute until fully cooked, 4-5 minutes.
  • Add in onion and cook for 2-3 minutes.
  • Toss in garlic and cook for an additional minute.
  • Stir in tomatoes, chicken broth, corn, beans, cumin, chili powder, paprika, pepper and salt. Bring to a simmer. Cook for 2-3 minutes until slightly thickened.
  • Take off the heat and stir in cooked quinoa, lime juice and cilantro.
  • Stuff peppers with the filling and place in a 9 x 13 pan. Cover with aluminum foil. Bake for 20-25 or until the peppers are tender and the filling is hot.
  • Serve immediately, enjoy!

Sweet Potato and Black Bean Chili

Ingredients

  • 1 and 1/2 tbsp olive oil
  • 2 cups peeled and chopped sweet potatoes
  • 1 tbsp chili powder
  • 1 tsp ground cumin
  • 1/4 tsp cayenne pepper
  • 1/2 tsp onion powder
  • 1/4 tsp garlic powder
  • 3/4 tsp fine sea salt
  • 1/4 tsp freshly cracked pepper
  • 1 cup white quinoa
  • 2 cups chicken or vegetable stock
  • 1 cup frozen corn
  • 1 can (15.5oz) chili beans in mild sauce
  • 1 can (15oz) black beans, drained and rinsed
  • 1 can (14.5oz) petite diced tomatoes
  • Optional toppings: fresh lime juice, chopped cilantro, Greek yogurt

Instructions

  • Heat olive oil in a large pot over med/high heat. Once simmering, add in the (peeled and chopped) sweet potatoes.
  • Cook until tender, 7-9 minutes. Add in chili powder, ground cumin, cayenne pepper, onion powder, garlic powder, salt and pepper. Stir for 1 minute or until fragrant.
  • Rinse the quinoa. Remove the skillet from the heat and add the quinoa to the hot skillet, stirring constantly for 30 seconds.
  • Return to the heat and add in the stock/broth, frozen corn, undrained chili beans, black beans and diced tomatoes.
  • Stir well and bring to a boil. Once boiling, reduce heat to medium low and cover.
  • Simmer for 20-25 minutes or until most of the liquid is absorbed.
  • Once the liquid is mostly absorbed, remove from heat. Season to taste with any additional salt/pepper as needed. I like to add a few tbsp of lime juice here.
  • Add your favorite toppings to individual bowls. We top ours with fresh cilantro and a dollop of Greek yogurt.

Thai Peanut Noodle Salad

Ingredients

  • 12oz dry noodles (rice, etc.)
  • 1 head of romaine lettuce
  • 1 red bell pepper
  • 2 cups shredded purple cabbage
  • 2 cups shredded/grated carrots
  • 4 scallions (sliced)
  • 1 cup edamame
  • 1 batch peanut sauce (see below)
  • 1/2 cup chopped cilantro for garnish
  • Optional: 1/2 cup crushed peanuts (chopped)

Instructions

  • Bring a large pot of water to a boil.
  • Cook pasta according to package instructions.
  • Rinse veggies and dice them; chop lettuce.
  • When the pasta is done cooking, rinse it with cold water and set it aside.
  • Place a small handful of romaine in your bowl along with a some noodles and plenty of vegetables!
  • Drizzle some peanut sauce over your salad until it reaches your desired sauciness (a real word!). Whatever you don’t use will store well in the fridge
  • Top with fresh cilantro, scallions, and peanuts.

Peanut Sauce

Ingredients

  • 12oz dry noodles (rice, etc.)
  • 1 head of romaine lettuce
  • 1 red bell pepper
  • 2 cups shredded purple cabbage
  • 2 cups shredded/grated carrots
  • 4 scallions (sliced)
  • 1 cup edamame
  • 1 batch peanut sauce (see below)
  • 1/2 cup chopped cilantro for garnish
  • Optional: 1/2 cup crushed peanuts (chopped)

Instructions

  • Bring a large pot of water to a boil.
  • Cook pasta according to package instructions.
  • Rinse veggies and dice them; chop lettuce.
  • When the pasta is done cooking, rinse it with cold water and set it aside.
  • Place a small handful of romaine in your bowl along with a some noodles and plenty of vegetables!
  • Drizzle some peanut sauce over your salad until it reaches your desired sauciness (a real word!). Whatever you don’t use will store well in the fridge
  • Top with fresh cilantro, scallions, and peanuts.

Coconut Chicken Curry

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 cup yellow onion, diced
  • 1/2 tbsp ginger
  • 1/2 tbsp garlic, minced
  • 1 cup tomato puree
  • 1 lb chicken breast, cut into 1-1.5 inch pieces.
  • 1/4 cup water
  • 1 1/2 cup coconut milk, canned
  • 1 tsp garam masala
  • 1 tbsp lime juice
  • Cilantro to garnish
  • 1 tsp cumin
  • 1/2 tsp turmeric
  • 1 tsp chili powder or paprika, adjust to taste
  • 1 tsp coriander
  • 1 teaspoon Salt

Instructions

  • Start the instant pot in Sauté mode and let it heat. Add oil.
  • Add onions, ginger and garlic paste. Sauté for about 3 minutes until the onions turn golden brown.
  • Add tomato puree and spices. Mix and sauté for 2-3 minutes
  • Add chicken to the pot. Stir and saute the chicken for about 3 minutes.
  • Add water and stir. Press cancel and close lid.
  • Start the instant pot on pressure cook mode on high for 4 minutes.
  • When the instant pot beeps, quick release the pressure manually and open the lid.
  • Stir in the coconut milk, garam masala and let it simmer on sauté mode for a minute.
  • Stir in the lime juice and garnish with cilantro. Coconut Chicken Curry is ready to be served. Enjoy over brown rice and/or with naan!

Pecan Cranberry Chicken Salad

Ingredients

  • 3 cup cooked shredded chicken breast
  • 1/3 cup chopped pecans
  • 1/2 cup cranberries
  • 1/2 cup vegenaise (Purple top, grapeseed oil)
  • 1/3 cup red onion
  • 1/3 cup finely diced red pepper
  • 1 tbsp Dijon mustard
  • 1/2 tsp garlic
  • 1/2 tsp sea salt
  • 1/4 tsp pepper

Instructions

  • Mix everything together
  • Serve it on some whole wheat bread, on lettuce wraps, or toss it on a salad!!
  • Optional: Drizzle with balsamic dressing

With some strategizing, budgeting, planning and organizing, you can move away from eating out and begin clearing out the processed foods from your home and replacing them with better choices all while not spend more money!  You can make these recipes with organic ingredients, where it counts, and keep each one under $10 with some simple strategies.  Here are a few ideas for you to get the most food, at the highest quality, with your hard earned grocery dollars:

  1. Buy in bulk when you can. Whole grains are highly nutritious and they last for years! Look for a local co-op, a wholesale food supplier like Sams or Costco, or big bags of grains to reduce the price per ounce without taking a cut on the quality.  Consider buying brown rice, organic oats, whole wheat if you make your own bread, quinoa, and other whole grains in bulk.
  2. Skip on buying pre-cut/individually wrapped products: rather than buying pre-chopped onions, peppers and lettuce, reach for the whole food and chop them yourself. Skip the convenience fee and refine your chef skills!
  3. Stock up when items are on sale: Canned and frozen goods last a long time! Organic chicken often goes on BOGO sale at Publix for example. When this happens, don’t be shy, grab as many as you can and toss them in your freezer!  Frozen vegetables are highly nutritious and often less expensive than fresh.  Keep a stock in your freezer, especially when they are on sale!  When it comes to canned beans, canned tomatoes and stock/broth, reach for low sodium, off-brand (store brands), and capitalize on sales when grocery stores have them.  Again, these won’t go bad any time soon.
  4. Minimize how many times you go for “treat runs”: soda, coffee, ice cream and try to reduce the amount of times you eat out. This will give you more freedom to prioritize quality in your grocery budget.
  5. Grow your own! Ever considered starting your own garden? It’s a family fun and educational project that saves money!  You could start with something as simple as herbs like cilantro, basil, and parsley.  They’re easy to grow and are packed with flavor and nutrients.

Now that you have a few recipes and strategies in your toolbox, remember to do what you can, one simple change at a time!  Which recipe will you try first?

About the Author

Jaclyn Rymer is a National Board Certified Health and Wellness Coach (NBC-HWC) who believes that a healthy lifestyle is a joyful and balanced one. Her personal experiences and professional education have led her to be truly passionate about helping her clients achieve sustainability and harmony in their own whole person wellness journeys. Jaclyn teams up with each client to brainstorm, plan and strategically implement small changes that have a significant impact on physical biomarkers of health, mental/emotional wellbeing, and on overall feelings of vitality.

Jaclyn is a Winter Garden resident and has dual Bachelor of Science Degrees (Hospitality Management and Restaurant and Foodservice Management). She is also a dual Certified Health Coach with certifications in all ages and life stages. She brings her background in serving others in the culinary industry and her experience as an elite athlete and coach into the health coaching relationship as she shares her passion for natural foods and healthy living with her clients. She refuels by spending time with her husband, getting creative in the kitchen, and finding joy filled ways to move her body.

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