Thank you for attending, Eating Organically on a Budget at the Hunterdon County Library. Follow us on Facebook and Twitter for recipes, events, organic eating info, and wellness tips.
Here are a 12 hints to save money and still purchase organic.
1. Dirty Dozen/Clean 15. This list put out by the EWG highlights produce that has the highest and lowest levels of pesticide: www.nakednutritionnow.com/blog/dirty-dozen-clean-fifteen
2. Online Organic Grocery Stores. Green Polka Dot Box has prices 30 to 50% lower than what you’d find at your local store www.greenpolkadotbox.com.
Powerful Combos
There are tons of powerful pairs out there. Simon and Garfunkle, Bugs and Daffy, Brad and Angelina, Thelma and Louise, Itchy and Scratchy, and of course chocolate and peanut butter. Just like these folks are meant to be together, these foods are more nutritious when eaten together.
Green Tea + Lemon
A squeeze of lemon lets the body absorbs 13 times more of the tea’s antioxidants.
Tomatoes and Avocado
The heart-disease fighting antioxidant, lycopene is fat soluble. Pairing a healthy fat like avocado increases its impact in the body.
If you are one of those folks who loves adding fresh herbs to your meals but do not have the time to chop (or dislike chopping), we have found the perfect solution for you: Microplane Herb Mill. Not only does this product save you time, it makes each and every minced herb uniform. Naked Nutrition used this product for mincing our herbs in these super jazzy recipes: Basil Clive Popcorn, Mint Lime Colorful Quinoa Salad, Tomato Avocado Feta Salad, and to dress up roasted veggies.
Basil, Clive Popcorn
4 cups organic popcorn (popped on stove)
⅓ cup organic butter (melted)
1 tsp garlic powder
1 tsp sea salt
1 bunch (chopped)
1 tbsp basil (chopped)
Melt butter and garlic powder. Toss garlic butter, popcorn, and herbs in large bowl.
Permanent link to this post (45 words, estimated 11 secs reading time)
Interesting Fact: The folate in avocados can reduce the risk of depression by 50%.
Creamy Basil Guac Goodness
1 ripe avocado
1/4 cup unsweetened coconut milk
1 medium tomato (diced)
1 clove garlic (minced)
Handful basil (chopped)
1 tsp sea salt
In a medium sized bowl, mash together all ingredients with folk. Serve as a spread on a sandwich, with raw veggies, top over soup, or baked tortilla chips.
Permanent link to this post (70 words, estimated 17 secs reading time)
Eggplant Caponata
2 celery stalks (chopped)
1 medium onion (chopped)
2 cloves garlic (minced)
1 large eggplant (cubed)
3 tomatoes (diced and seeds removed)
1 can low sodium tomato sauce
3 tbsp balsamic
2 tbsp capers
1/4 cup green olives (chopped)
1 tsp sea salt
olive oil
In medium sized skillet, over medium heat, heat olive oil. Add onion, celery, and garlic and cook about 3 minutes. Add all remaining ingredients, lower heat to medium low, and simmer for 10 minutes. Top grilled veggies, fish, or chicken with caponata, use as a dip, or toss in quinoa.
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Guilt – Free Snacking: Make Better Crunchy Choices
Most of us crave junk food every now and then. Rather then grabbing for a highly processed, sodium monster try reaching for these “healthier” snack options. A few good rules of thumb to keep in mind: (1) can you trace “its” source, (2) are there fewer than 5 ingredients?, and (3) do you recongize the items that make up the “food”.
Leave it – Tortilla Chips
Love it – Baked Blue Corn Organic Tortilla Chips (higher in fiber and 1/2 the saturated fat)
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Guilt – Free Snacking: Make Better Crunchy Choices
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Shaved Raw Squash Salad Topped with Goat Cheese
3 pounds summer squash (mixed zucchini and yellow squash)
1/4 cup raw, sliced almonds (toasted)
1/2 cup herbed goat cheese (crumbled)
Using a grater shave zucchini. Toss all ingredients together.
Permanent link to this post (39 words, estimated 9 secs reading time)
Wasabi, Agave Trail Mix
6 cups rice cereal (organic and unsweetened)
1/2 cup pecans
5 sheets nori (crumbled)
3 tbsp miso
2 tbsp agave nectar
1 1/2 tsp wasabi paste
1/4 cup tossed sesame oil
1 tsp sea salt
Preheat oven to 350. Over medium heat, toss pecans until fragrant. Cool and toss with nori and rice cereal. In a mini food processor or hand held blender, mix together miso, agave, wasabi, sesame oil, and salt. Using your hands mix liquid through trail mix and set on parchment paper lined baking sheet. Place in over or 15-20 minutes to toast, stirring and tossing 2 or 3 times so it does not burn.
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Hot Topic: Sprouted EVERYTHING
From sprouted tortilla chips to bread to rice, sprouted foods are carpet bombing the market (and, we aren’t just talking health food stores). Sprouting changes the chemistry of seeds so they become nutritional powerhouses that offer lots of vitamins A, B, and C and many other nutrients. These life forces become easier to digest, cook faster, and are a sustainable food. Get your sprout on at home with these 4 simple steps.
Sprouting Mung or Lentil Beans
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