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By Jackie Gray
Nutrition Editor University of Maryland Extension, Calvert County
Fruits and vegetables can fit into any budget. With careful planning, smart shopping, proper storage and quick, easy food preparation techniques, family meals can always include fruits and vegetables. Don’t throw that leftover corn on the cob away. Instead, cut if off the cob and use it in making your next vegetable stir fry or have it for lunch tomorrow. Leftover vegetables also make great snacks. These are just several ways to use vegetables to stretch your food dollar in these tight times.
September is National Fruit and Veggie – More Matters Month. Here are some tips for adding more fruits and veggies into your meals:
1. Look for the many bargains in the produce sections of the grocery as well as in the canned, frozen and juice aisles. Check for specials on fresh, frozen, canned or dried fruit and vegetables in local store ads.
2. Consider in-season produce that may be less expensive. Shop at local farmer’s markets or at local grocery stores.
3. Buy whole fruits and vegetables instead of pre-cut or pre-packaged forms which tend to be more expensive. You can then cut and bag what you need yourself saving money.
4. Store fresh produce properly as soon as you get home from shopping. Careful storage saves nutrients and minimizes waste.
5. Try switching less expensive vegetables with meat in your recipes. Serve “vegetable stew with beef” instead of “beef stew with vegetables.”
6. Stock up on frozen, canned, dried and 100% juice when they are on sale. These are healthy options to fresh produce with a longer shelf life.
7. Plan for leftovers. Use leftover fruits and vegetables at other meals or in casseroles, sauces and soups. Freeze them for use later.
8. Learn basic food math. Taking time to make a food budget before grocery shopping can make food buying easier. Simple food math can help you decide if the watermelon or the bunch of grapes is a better buy. Use the “unit pricing” when comparing different sizes.
9. Be creative with your fruits and vegetables. Try different ways of serving fruits and vegetables to get the most out of your purchase. Apples are delicious served fresh, baked or added to salads. Chopped vegetables can be included in omelets, sauces and casseroles.
10. Use fruits and vegetables as snacks. Have them available as “grab and go” items in the refrigerator. Add these foods to your shopping list instead of snack foods, desserts and soft drinks that are high in sugar and have very little nutritional value.
A homemade salsa is a great way to use many of the late summer vegetables and fruits available in Southern Maryland. Be creative and make your own recipe using your garden favorites. Salsa makes a quick, nutritious snack when served with whole grain chips and crackers as well as a condiment for vegetables and meats. Use the following recipe to get you started.
Homemade Salsa
15 minutes, serves 6
1 cup fresh or canned tomatoes, diced
½ cup corn kernels, fresh, frozen or canned
½ cup onion, diced
1 Tbsp (or less) jalapeno peppers chopped or ½ cup green pepper
2 Tbsp lime or lemon juice
2 cloves fresh garlic, finely diced
1) Combine all of the above ingredients
2) Serve with low-fat baked tortilla (corn) chips, or fresh veggies, cut up.
Source: Food, Family & Fun: A Seasonal Guide to Healthy Eating
For more information check out the University’s website, Eat Smart, Be Fit at www.eatsmart.umd.edu
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