One of the things people ask about the most is how to eat healthy without blowing their budget. Though organic food does tend to be more expensive than conventional food, the idea that it has to cost more to eat healthy is a myth! As you can see from this picture, it IS possible to feed your family real, whole, HEALTHY food on a budget. As a Health Coach, I get to work with clients on learning new ways to feed themselves and their families that are quick, easy, and affordable.

Here are a few of my best tips:

2 words: Farmers. Market. More and more communities are catching on and partnering with their local farmers. This is the time of year to hit up your local market. Many local farmers use sustainable and organic methods of farming, but are not able to pay the expensive fees or jump through the governmnet's hoops to become 'certified organic.' Get to know your farmer. Many times you can purchase organically grown produce at your local Farmer's Market at a fraction of the cost that it is sold at the grocery store. 

CSA. Many farmer's offer a program called Community Supported Agriculture, or CSA for short. Usually, you pay the cost in the beginning of the growing season and receive a basket of produce every week. A CSA is a great way to buy local, seasonal food directly from a farmer and explore new fruits or veggies that you otherwise wouldn't try. Sometimes you can get a CSA delivered to your house or a local drop off spot, other times you pick it up straight from the farm. Visiting the farm is also a cool way for kids to connect with "their" fruits and veggies and greatly increases the liklihood that they'll eat them! Check out Local Harvest to find a CSA and local farmer near you! 

Buy in bulk. Whether your grocery or health food store offers bulk bins to buy from, or you are ordering from and online source such has iHerb or Amazon, buying in bulk allows you to buy more for less. Look for seeds, flours, nuts, and grains in bulk aisle at your local grocery or health food store. 

The Dirty Dozen and the Clean Fifteen. Sometimes, buying 100% organic can be cost prohibitive. Luckily, the Environmental Working Group tests fruits and veggies on a regular basis to determine which ones contain the highest level of pesticides and which ones contain the least. Prioritize buying organic for the Dirty Dozen. 

Dirty Dozen:

1. Apples
2. Celery
3. Strawberry
4. Peaches
5. Spinach
6. Nectarines (imported)
7. Grapes (imported)
8. Sweet Bell Peppers
9. Potatoes
10. Blueberries (domestic)
11. Lettuce
12. Kale/Collard Greens

Prep. While convenience foods do take away some of the time it takes to prepare a meal, they often come at another cost that may impact both your budget and your health. Did you know that "baby carrots" only contain 70% of the beta carotene found in a regular carrot? Plus, they cost more. Next time you're out getting groceries, pick up a bag of regular carrots (yes, you'll have to cut and peel them.... or not). Not only will your pocket book appreciate it, your tastes buds will to! Buying foods that require a little more prep work saves us money (and health) in the long run!

Eat More Dark, Leafy, Greens!!! My client ALL know my love affair with dark, leafy greens like kale, spinach, or swiss chard. Leafy green veggies are the food most lacking in the American diet, and also the most important. These are the most nutrient dense vegetables available, and usually the most affordable too. 

Cook At Home. Cooking most of your meals at home is the BEST way to save money on food. Restaurant food is expensive. Cooking your meals at home allows you to focus on foods that are healthy and prepared with a very important nutrient: Vitamin L (LOVE).

Just to show you how DELICIOUS eating affordable can be, here are two versions of a quick and easy meal. 

Salmon Patties with Mustard-Maple Sauce.

• 1 can salmon (6 oz)
• 1/2 cup almond meal
• 1 tablespoon Italian herbs such as oregano, basil, rosemary, or parsley
• 1 egg
• 1/3 cup finely chopped onion
• salt and pepper
• oil or butter for cooking. 

Drain and rinse salmon. In a mixing bowl, combine all ingredients. Using your hands, make patties into 2 inch rounds. Makes 4 patties. 

Heat oil or butter in a pan over medium heat. Cook patties until lightly browned on both sides, about 10 minutes. 

Maple-Mustard Sauce

• 2 Tbsp stoneground mustard
• 2 Tbsp pure maple syrup