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Delicious recipes that (most times!) end up in a bowl, hence the name Bowl Me Over. My goal is to inspire you, making meal time more fun and less complicated!

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Cook Healthy – Budget Friendly Foods Tutorial

October 17, 2016 by Bowl Me Over 8 Comments

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I have been compensated by Glucerna for this post; however, I am sharing my own thoughts. All opinions are my own. Talk with your healthcare provider about a diabetes management plan that’s right for you. #GlucernaChallenge #CollectiveBias #Ad

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Cook Healthy – Budget Friendly Foods Tutorial

I’ve learned so much about diabetics following my Dad through his participation in the  GlucernaⓇ 90 Day Challenge. Success depends on so many factors. Diet, exercise, discipline and medication are all parts of the puzzle. My Dad has taught me making consistently healthy decisions and working with your physician are vital to managing diabetes. Also, since budget is a factor it needs to be done affordably and GlucernaⓇ can help!

I’ve talked a lot about healthy eating lately. Diabetes, heart disease and obesity are prevalent in the United States. Healthy eating is something we all need to think about. But can it be done affordably?

Yes it can!  You can cook healthy and delicious meals without breaking your budget. Here’s a great tutorial for purchasing healthy foods affordably.

My best tip to cook healthy and choose budget friendly foods? Do not go to the grocery store or market hungry!

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The Glucerna® Mini Snacks offer a tasty option to help you control your hunger and manage your blood sugar. With 3g of protein and 3g of sugar it’s a great snacking option. You could also enjoy a Glucerna® Crispy Delights Bars before shopping. These bars contain 10 grains of protein*. If you’re not hungry you’ll be less tempted to add sugar filled treats or processed snacks to your cart, saving money $$$!!

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Or grab a Glucerna® HungerSmart™ Shakes*. These have 15 grams of protein. All Glucerna® products contain CARBSTEADY® which has been scientifically formulated to help minimize blood sugar spikes.

You can find these and other Glucerna® products at Walmart in the diabetic supply aisle.

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Grocery List

Fruits and vegetables

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  • Fresh fruits and vegetables –  
    • Shop weekly and only purchase the amount of fruits and vegetables that your family will consume weekly.
    • Buying seasonal produce will save you money. There will be an excess of that product and it will be priced accordingly. Watch for weekly specials! Buying seasonal fruits and vegetables also ensures you get the best possible flavor.
    • Excess fruit? Consider drying it to preserve for future use. (Before you buy vegetables that are not in season consider this – Hot houses make a pretty fruit/vegetable, but the flavor isn’t the best and they are more expensive.)
  • Frozen fruits and vegetables
    • If fresh isn’t available visit the frozen food aisle for the next best thing.
  • Shop the Farmer’s Marketfarmers_market_flowers
  • Though not year round in all areas, farmer’s markets offer local products, often organic – at affordable prices.
  • Added bonus for Farmer’s Market? Shopping near the end of the day usually means you can get a deal. Prices are even better and sometimes you get the added bonus of a bouquet of flowers for next to nothing, score!

Eggs, Cottage Cheese & Cheese

  • Eggs are an affordable choice. High in protein and also rich in potassium they are also only about 75 calories each and only 5 grams fat.

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  • Cottage Cheese – another great affordable source of protein, but it can be high in sodium. Read the labels!
  • Cheese – cheese can be affordable when you purchase it in the brick form. Pre-shredded cheese are expensive and have additional additives. Buy it in a block and slice or grate it yourself.

Poultry & Seafood

  • When it comes to poultry, watch for sales, buy in bulk and freeze. Packaged correctly chicken can keep several months in the freezer.
  • Chicken thighs are the most affordable cut and are (arguably) the most flavorful.
  • Fresh fish is a smart choice for a healthy diet, but expensive. The most affordable option is canned Tuna, Salmon and Sardines. Packed in water fish is low in fat and high in omega-3’s. This is brain food and buying it canned is affordable.

Beans, Grains & Nuts

Great for soups, stews, salads and snacks, beans, grains and nuts offer another great affordable option. They are high protein, fiber and are low in fat. White beans, black beans, split peas or garbanzo beans. Wheat, oats, rice, quinoa, barley or millets – walnut, pecans and peanuts, pick your favorite!

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  • Dried beans
    • When cooking dried beans be sure to pick thru the beans and rinse them well. Dried beans are often dusty and may contain small rocks and debris. Picking thru them and rinsing the beans will ensure they are clean.
  • Canned beans
    • Pour the beans into a colander and rinse them with cool water. This will remove excess sodium and improve their taste.
  • Grains
    • Following package directions when cooking will ensure the grains are a feast  enjoyed at the peak of flavor.
  • Nuts
    • Nuts can be expensive. Buying in bulk will save $’s and keep these high protein snacks affordable.
    • Store nuts in the freezer to increase their shelf life and improve flavor,
    • Nut butters – peanut, almond, cashew, etc. are great options and a terrific way to stretch a buck.

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For a free printable grocery list click here

Do you have budget friendly tip to add to this list? What are your best tips to be able to cook diabetic recipes that are healthy and affordable?

BUY NOW

*Use under medical supervision. Do consult with your healthcare provider or nutritionist regarding which diet / lifestyle is appropriate for your condition.

**Compared to high glycemic carbohydrates.

For more related posts please visit Diabetes and Me, Easy Citrus Poached Salmon and Butternut Squash Ravioli

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Filed Under: Travel, Adventure and Fun

About Bowl Me Over

Welcome to Bowl Me Over! My name is Debra and I send warm greetings from sunny California. I am a serious foodie – I’ve been known as the go-to girl in our family for years, catering weddings and anniversary parties. In the summer I help cook mountains of food for our family reunions. Often times things I create end up in a bowl, hence the name Bowl Me Over! Let's stay connected, you can email me at debra@bowl-me-over.com and find me on Facebook, Pinterest, Instagram, Twitter and YouTube.

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Comments

  1. Amy Desrosiers says

    October 17, 2016 at 6:35 am

    I love how helpful this list and graphics are for eating healthier. I struggle with this myself so these resources are appreciated! #client

    Reply
  2. Bowl Me Over says

    October 17, 2016 at 7:05 am

    I’ve learned that healthy eating must be purposeful so (for me) it needs to be affordable too. I’ve found this list has helped me, I hope it helps you also, thank you Amy!

    Reply
  3. Lois says

    October 17, 2016 at 7:29 am

    Thanks for posting.

    Reply
    • Bowl Me Over says

      October 24, 2016 at 9:21 am

      You bet Lois, I hope you find this list really helpful!

      Reply
  4. Kristin says

    October 19, 2016 at 11:23 am

    Fantastic tips!! The two things I can never seem to learn enough about are saving money and eating healthy!

    Reply
    • Bowl Me Over says

      October 24, 2016 at 9:18 am

      Thanks Kristin – I agree, always important to learn and I can always eat better. Constant struggle! 😀

      Reply
  5. Liza says

    November 12, 2016 at 11:29 pm

    Hi, Debra,
    Thanks for these amazing tips! Love it!!

    Reply
    • Bowl Me Over says

      November 13, 2016 at 5:32 pm

      You are very welcome Liza – good food doesn’t have to be expensive. I appreciate you stopping by!

      Reply

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Welcome to Bowl Me Over! My name is Debra and I’m the Soup Queen! I send warm greetings from sunny California. I am a serious foodie – I’ve been known as the go-to girl in our family for years, catering weddings and anniversary parties and in the summer help cook mountains of food for our family reunions. Often times things I create… About Me . . .

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