Dr. Oz has created a grocery list that saves time and money in our most popular food-shopping categories: protein, produce, dairy and grains…. As a mom it is so important for me to get my little ones into healthy eating habits from a young age and I found that some of his suggestions are really helpful!
Timesaving Protein: Frozen Soy Burgers
With today’s busy schedules, many people find themselves relying on packaged foods. While many of these products are not great choices since they can be high in hidden salt, sugars and fats, frozen soy burgers are a quick and easy protein source, especially if you’re pressed for time. Soy protein and fiber may help lower cholesterol, so these items also serve as a great meat alternative. (Serve on whole wheat buns).
Money-saving Protein: Skinless Chicken Thighs High-protein, flavor-packed skinless chicken thighs are a terrific bargain. Make them ahead of time on a Sunday to enjoy throughout the week. Poach in water to keep them juicy, then shred or chop up meat and use in your family’s favorite dishes. This is a great way to satisfy a household where everyone eats differently; the meat can be used in versatile ways to satisfy everyone – in tacos, wraps, salads and more.
Timesaving Produce: Frozen Vegetables
Do you end up throwing out rotting produce every week? Then stop overbuying fresh vegetables and stock up on frozen vegetables. They retain about 85 to 90 percent of the same nutritional value as their fresh counterparts. And they are blanched before frozen, which kills off bacteria so they wont spoil.
Money-saving Produce: Canned Tomatoes
Canned tomatoes are not only less pricey than fresh, but are an even better source of lycopene, a powerful antioxidant that becomes more effective when heated up during canning. Use canned tomatoes in sauces, soups, stews and chili (many chefs prefer to use canned tomatoes instead of fresh ones). Also try replacing ketchup with another canned tomato product: Tomato paste. It tastes similar and contains less sodium and sugar. Look for “no salt added” varieties of canned tomato products.
Timesaving Dairy: Hard-boiled Eggs
Packed with protein, hard-boiled eggs are a convenient, healthy breakfast item. And contrary to a persistent belief, they do not raise your cholesterol. He says that hard-boiled eggs can last up to one week, and recommends boiling a dozen on Sunday for a quick go-to breakfast choice….hmm not too sure I would boil them in advance but I do agree that they are a good breakfast choice!
Money-saving Dairy: 2 percent Organic Milk It is really worth buying high-quality organic milk. Simply because it would be free of hormones, antibiotics and pesticides that could be harmful to your family’s overall health.
Timesaving Grain: Microwavable Brown Rice Microwavable brown rice cooks in about 90 seconds, so you don’t have to worry about time-consuming boiling. A whole grain, brown rice is full of antioxidants and fiber.
Money-saving Grain: Puffed Brown Rice
Brand-name cereals cost a fortune at about six to seven dollars a box. Generic puffed brown rice is available in big bags for much less. It’s also low in sodium and cholesterol. Eat puffed brown rice on its own or use as a breading or topping. For a delicious treat, make up a batch of healthy Puffed Brown Rice Treats.