Starting at the grocery store…Here are some tips for shopping and meal planning on the fly that won’t bust your budget.
Start with the fresh stuff
Begin in the produce section and choose whatever’s fresh, appealing, and/or on sale. As you make your selections, think about what you might serve with each and whether you need any additional items for those meals or recipes. For example, if kale is on sale this week? You could throw together a hearty Kale and White Bean soup (click link for recipe). Grab an onion or two before you leave the produce section and make a mental note to pick up some canned white beans when you get to that aisle.
Don’t forget about shelf-life
Some things keep longer than others. For example, fresh fish should ideally be consumed the day you buy it, but frozen shrimp can be kept in the freezer until you need them. It’s the same with produce: berries, ripe melons, peaches, fresh herbs, and delicate lettuces may keep only a day or two. However, apples, citrus fruit, kale, winter squash, and green beans will keep longer. If you only get to the grocery store once or twice a week, be sure to buy some ingredients with a longer shelf life—and plan to consume your short-lived foods first.
Staples to keep on hand
There is wisdom in keeping certain basic items on hand in your kitchen. Check out our list of staple food items to keep your pantry stocked with. Be sure to take this list with you when grocery shopping. You’d be amazed at how many different meals can be concocted out of this short list of staples and some fresh vegetables.
Kale and White Bean Soup
Serves 4
Ingredients
2 tablespoons extra-virgin olive oil
1 cup diced yellow onion
4 large garlic cloves, roughly chopped
1 (32-ounce) box low-sodium vegetable broth
4 cups packed chopped kale
1 (14.5-ounce) can Italian-style diced tomatoes
1 (14.5-ounce) can no-salt-added cannellini beans, drained and rinsed
2 large carrots, peeled and sliced
Method
In a large saucepan, heat olive oil over medium heat. Add onion and cook 3 minutes. Add garlic and cook 2 minutes longer. Add broth, kale and tomatoes and fresh carrots, cover. Cook 5 minutes or until kale is tender. Add beans and heat thoroughly. Serve hot.
Nutrition
Per serving (about 20oz/567g-wt.): 284 calories (80 from fat), 8g total fat, 1g saturated fat, 0mg cholesterol, 460mg sodium , 33g total carbohydrate (8g dietary fiber, 7g sugar), 9g protein
