Cooking a healthy meal does not have to be hard. But, it can certainly feel that way when you are busy and living on a tight budget.

Sometimes you don’t have all of the ingredients needed for a recipe. Or, maybe you don't have time to go grocery shopping. That’s O.K.! Recipes can often be changed to fit what you do have. And, you can build a healthy meal from some basic tips. We’ll show you how. 
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We've all had times when a recipe called for an ingredient we didn't have at home. ​Below is a simple guide for ingredient swaps. Swap the item on the left with the item on the right and you will still have a great dish!

Spices can sometimes be hard to find, and expensive too! If you don’t have a certain spice you can leave it out.

The following inexpensive spices and flavorings are easy to find, last a long time, and help make everything taste better. Experiment with which flavors taste best to you. 
 
Spices and Flavorings for Savory Dishes
Pepper, garlic power, onion powder, chili powder, curry powder, lemon / lime juice, or hot sauce  

Spices and Flavorings for Sweet Dishes
Cinnamon, vanilla extract, or fruit juice 

You don’t actually need a recipe to create a healthy meal. MyPlate is a great tool for building a healthy meal using the 5 food groups. Here are some tips to make it easier:

• Make half of your plate fruits and vegetables. Canned, fresh, or frozen all work great!
• Include a protein food like beans, lean meats, eggs, nuts, or seeds to help keep you full.
• Include whole grains like brown rice, whole grain bread, or whole wheat pasta.
• Add a serving of a dairy food such as skim or low fat milk or a dairy equivalent (calcium-fortified soy, almond, or rice milk) which are important for strong bones.

Get your own personal MyPlate Plan here, or take a quick tour with our MyPlate Guide.

Another way to make cooking easier is to start with simple recipes. Our recipe categories help you pick recipes based on meal type and also based how much time they will take. The following 2 recipe categories will have you making meals in minutes:  

In our last blog, we gave you 5 tips to make grocery shopping easier. Many of those tips helped you to save money too. Now we want to help you save even more!

​Following are 6 easy ways to save money on your groceries. 
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Buying food items that are on sale, or using coupons, can save you LOTS of money.  All grocery stores have weekly sales. You can find out which stores have the best prices by reviewing sales flyers, or by checking store websites. Some stores even have grocery apps you can use on your phone. Use this information to plan your meals and make your shopping list. And, if you have room in your budget, stock up on pantry items or foods you eat often as soon as they go on sale. 

We know you don’t want to spend much time grocery shopping, so we have a super handy tip for comparing prices. Most products have a price called the “unit price” listed on the shelf. It is to the left of the retail price of the item. This unit price tells you how much a food is per a set amount (like per ounce, or per pound). This helps you quickly see which item is the best buy. If yogurt #1 has a unit price of 5 cents per ounce, and yogurt #2 has a a higher unit price of 12 cents per ounce, yogurt #1 is the best deal. You would actually save 7 cents per ounce (12 cents – 5 cents = 7 cents)!

Most of the time buying a larger container is actually cheaper. But, remember, you’re not saving if the food goes bad before you can use it. To learn more see, “Understand the Price Tag”

Did you know that store brands are often made in the same facility as name brands? Sometimes they are actually the same product with a different label? Wild – right? Since store brands don’t spend a lot of money on advertising, they often cost less. They may taste slightly different, but generally they are just as good, making them a smart choice. When buying staples like beans, grains, nuts, pasta, and juice, the store brand is definitely the way to go. You can always check the unit prices to know for sure if you are getting the best deal.  

Buying fruits and vegetable when they are in season is another great way to save money. Check the CT Crop Calendar to see when your favorite local fruits and vegetables are available. Or, head to your CT Farmers Market to find healthy deals.

It may seem tempting to grab a pre-made meal thinking it will save you time. But, it will generally cost you lots more money. And, prepared foods are often high in salt and fat, making them less healthy.  Buying the ingredients and making meals yourself is almost always cheaper. Plus, when you learn to make Quick & Easy Meals you are able to season and prepare foods just how you and your family like them.

​This may sound funny, but trust us, shopping when hungry is a recipe for disaster! It will be much harder to have the willpower to stick to your budget and buy only the healthy foods that you need. Have a snack or light meal before heading in to the store. A handful of trail mix or an apple may be enough to keep you full and focused, and able to make the best choices for your budget. 

For more great resources and tips on saving money​, visit ChooseMyPlate.gov’s:

• Healthy Eating on A Budget
• ​10 Tips: Save More at the Grocery Store

​There never seems to be enough time! This can make the idea of grocery shopping for healthy foods seem impossible. We get it – and we want to help. The following tips will help you breeze through the grocery store. You’ll save money, time, and even make healthier choices with just a little planning.    

Meal planning is super important in making smart food choices. This may sound familiar, since we just talked about it in “6 Tips for Shopping at CT Farmers Markets.” But it really is that important.
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Spend some time looking through SNAP4CT’s recipes, pick a few that you like. Think about what ingredients you already have. Then think about what you need to buy. Oftentimes, after stocking your pantry, you will only need a few fresh items like fruits, vegetables, dairy, and meats. Making a little extra of a recipe for dinner can also mean that you will have leftovers for lunch. Or, you could freeze any extra to have at another time. Both are great time-savers.

If you don’t like to cook, or prefer not to follow a recipe, you can still eat well. Think of your favorite quick, healthy meals and then focus on buying those basic ingredients. The "Budget Pantry" page will get you started on healthy food choices. And, following are some simple meal ideas.

• Quick Bean Burritos: Canned beans, cheese, and corn on whole grain tortillas.
• Vegetable Pasta: Whole grain pasta with garlic, frozen mixed vegetables, and pasta sauce.
• Peanut Butter & Banana Sandwich: Whole grain bread, peanut butter, and sliced banana.
• Simple Meat Salad: Salad greens, chopped carrots, low sodium turkey meat, and shredded cheese. [Find tips on Building a Better Salad here].
• Anytime Cereal: Whole grain cereal, chopped nuts, and low-fat (or skim) milk.
• Fruit & Yogurt Parfait: Nonfat vanilla yogurt, frozen strawberries (defrosted), and whole grain cereal.

For more ideas, see Quick and Easy Recipes.

We know it sounds silly, but having limited time means you focus on buying only what you need.  This won’t be hard because you’ve already planned your meals and made a list (right?). Give yourself a time limit and make shopping a hunt for just what you need with no browsing. You can do it!  ​

This only applies if you have kids of course. And, we understand that it isn’t always possible. But, it is likely to make the trip faster and your cart cheaper. Companies use bright colors and cartoon characters to draw a child’s attention to certain products. Stores even put items at eye height for children to see. This can lead to kids begging for unhealthy choices. It can be hard not to give in. Without the kids you can focus on getting only what you need with no distractions.

Everyone wants just a little more time in their day. Hopefully with these tips and practice, you will find grocery shopping faster, easier, and  less expensive. 

We are lucky to have over 130 farmers markets in Connecticut. They provide access to fresh fruits and vegetables, and other healthy goodies. Plus going to a local market can help you save money!

We'll help you get started with these 6 easy tips:
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Start by finding the CT Farmers Market near you and learning when the market is open. Sometimes it is best to call markets or search for them online to locate their updated schedule. Our Online CT Farmers Market Map can help.
 
Planning what you will buy at the market is important. Set a budget for what you would like to spend and how much of your SNAP/EBT benefits you can use. Then think about the meals and snacks you will have for the following week. Making a shopping list is smart because it helps you remember what you need, and it prevents you from buying too much.
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Prices may be different at each stand. By walking around the entire market before you buy you can make the choices that cost the least. Plus, all those steps mean you are getting your exercise in too! 

Don’t forget to review your list from Step 1. You can always make changes to the list if you see a new item that is a bargain. 
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​Farmers are experts on their fruits and vegetables! Don't be afraid to ask them questions. They may give you tips on how to cook and store their products. And, they can even tell you what they will be offering later in the season.  
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 Keeping your purchases fresh for as long as possible will help you save money. As soon as you get them home, wash and cut any items you will eat in the next 1-2 days. Store all others where they will keep longest.
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Some fruits and vegetables need to be refrigerated and others are better left in a cool, dry place. Use this helpful guide to know what to do.

Also follow these storage tips:

• For greens: Wrap washed greens in a paper towel and place in a plastic bag. Keep in the coldest part of the refrigerator and plan to eat within 1-4 days.

• For berries: Wash right before you eat them so they don’t get moldy. Berries can last for well over a week in the refrigerator. For keeping longer see Tip 6.

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