Staying Healthy on a Budget.

While we metaphorically tighten our belts, it is often true that we simultaneously expand our waistlines. It is one of my biggest gripes that when stopping at a gas station for a snack, an apple will cost you more than the competing sugar-laden junk food ... is healthy food really always more expensive?

The answer is no. Yes, organic food is most often pricier than its conventionally-grown counterpart, but do you really need to eat badly in order to eat within budget? I argue not. My blog last week detailed the benefits of frozen produce at times of economic hardship, and here I just wanted to say a little word about the protein-alternatives which are more wallet-friendly than the standard meat and fish options.

OK, don't panic you carnivorous boys, I don't mean that you need to eat meat-free for the rest of 2010, my point is that you don't need to eat meat EVERY day in order to be healthy. And before you start that internal argument in your head, take it from me, your muscle definition will not fade, and your manhood is not under threat. I promise!

The under-utilized, yet nutritionally award-winning category of foods which are a great substitute for meat are legumes. They seem to be a popular part of the food chain in Mexican restaraunts but they are seldomly cooked at home (by anyone other than my mother) ... and yet they are cheap, a good source of protein, and incredibly versatile. The legume family includes beans, peas and lentils and they are all typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium.

You can buy them dry, in bags (the cheapest option) and in this case they often require a good long soak (sometimes up to 12 hours) before being cooked, or you can buy them in cans, already cooked, and ready to use (save the odd rinse). If you are not deterred by the thought of shoving them in a bowl of water and leaving them to soak overnight, rest assured, there are detailed instructions of how to do this on the back of the packets.

Either way, they are a lot less expensive than meat or fish, and to show you how delicious they can be, I have added one of my favorite recipes below.

... and as a word of caution - for the benefit of your house-mates (whether they be of the human or pet variety), if you have rarely eaten these before, it might be wise to introduce them slowly to your weekly menu. I say this because they can cause an increase in gas due to their high content of indigestible sugars, and without putting too fine a point on it, this can be a little isolating! However, this is not true for everyone, and it can often be avoided by integrating them more slowly into your diet.

That said, if you are determined that these are your diet-and-wallet-saving answer, the Mayo Clinic describes a 'Gas-free' soaking method which claims to dissolve 75-90% of the indigestible sugars responsible for the gas. For more information: http://www.mayoclinic.com/health/legumes/NU00260

Enjoy!


Home-made Pilafs

This is one of my favorite recipes; it is such a great and easy way to experiment with different grains and beans, and the result is so delicious. Feel free to add and substitute ingredients – this is just a fail-safe pilaf base to get you started! Just add nuts, seeds and grilled or fresh vegetables to make it a wholesome meal. This can be made in bulk (quadruple the portions if you have a large enough pan!) and frozen in single-portion freezer bags for easy access at a later date.

· ½ cup barley
· ½ cup red ‘kamut’ rice
· ½ cup wild rice
· ½ cup lentils
· ½ cup long-grain brown rice
· 1 onion (either red or white), chopped small
· 2 zucchini, chopped small
· 1 can black beans, rinsed
· 1 can garbanzo/chickpea beans, rinsed
· Canola or olive oil
· Sea salt & black pepper – freshly ground
· Fresh coriander/cilantro – or any herb you feel like! Chopped.

Place the barley, rices, and lentils into a big pan, and add 2 ½ -3 cups of water. Add a pinch of salt. Bring to the boil and simmer for 30-40 minutes until the grains are cooked (the wild rice will stay a little ‘al dente’ but this adds a great nutty texture).

Meanwhile, fry the onion and zucchini in a frying pan in a generous dollop of oil, until slightly browned. Turn off the heat and add the beans.

When the grains are cooked, drain and add to the frying pan. Turn on the heat and heat through so the beans are warm. Add the chopped cilantro/herb and salt and pepper to taste.

Easy!