Budget-friendly, healthy proteins

healthy proteins

Welcome to kitchen tips! I excited to be contributing a monthly, video blog for Corvias Military Living to help you keep health, family and nutrition goals.

You may have wondered how to get healthy sources of protein into the shopping cart without spending the entire grocery budget on meat. What we think of as the best proteins can also be considered expensive and less accessible sometimes. With some tips for shopping and cooking at home we can get healthy food in the budget we want.

Eggs are good at breakfast but can be prepared for other meals too! Boil half the carton right away and store in a bowl in the refrigerator. Boiled and peeled eggs are good breakfast sandwiches, topping a salad, or plain with a little salt and pepper. *Kids cooking tip: fine motor skills can be encouraged by letting them help you peel an egg.

Beans go with everything- just start by grabbing a bag of plain dried beans. Keep one or two varieties on hand such as black beans, lentils, pinto beans, and kidney beans.

Meat is so expensive, so how can we get it into the plan? Go for large cuts such as chuck roast, sirloin tip roast, and shoulder roast. The easiest way to cook a lean roast that will last several meals is slow cooking in the crock pot.

Boneless skinless chicken thighs get a bad rap for being more fatty then the breast meat. The key is to carefully trip any visible fat with clean kitchen scissors. Dark meat does take a bit longer to get to a safe temperature than white meat so be sure to cook until the juice runs clear and not red when cutting into it.

Leafy greens are like beans- easy, go with everything, and fulfill the need our body needs for fiber too! Try a few different types of greens before buying in bulk. Kale, collards, spring mix, and the old standard- spinach. Once you find a flavor preference, these green goodies can make their way into almost every meal with ease.

What is a serving of protein?

3 ounces or about he size of a deck of cards or the palm of your hand, 4-6 ounces or handful for the greens.

So when shopping just think 4 ounces per person- a family of four would need about 1 pound of protein per meal depending on everyone’s needs.

About the Author:Patricia Mathisen, AND-DTR, ASCSM-Cpt 
Culinary nutrition educatort, food writer, Mother of Little Chefs. Linking nutrition to seasonal eating.

As a full-time mom and farmers market chef she created a culinary nutrition brand that encourages individuals and families to feel empowered to cook at home for healthful eating. Using local seasonal produce and conversation with local producers she appealed to a fast growing audience with the Nutrisha food blog and health supportive food brand.

Credentials include Bachelors education in Nutrition, Dietetic Technician Registered through Academy of Nutrition and Dietetics and American College of Sports Medicine. Today Nutrisha is working with corporations, non-profits and families to bring accessible nutrition to the community. By applying nutrition fundamentals to home cooking, workshop participants and private clients can bring nourishment to their home kitchen and be empowered to cook the season.