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Articles and Information
Making the Most of Your Green Dollar
by Cheryl Tallman and Joan Ahlers
Vegan-adapted by VegFamily
Most people would love to buy "green" or "organic" foods, but choosing
organic foods can be a pricey proposition. If you think your budget
cannot afford 100% organic, here is some simple advice on making the
most of your Green Grocery dollar:
Avoid the following unless they are organic: Pesticides levels vary in
produce. The Environmental Workers Union found that you can reduce
risks of pesticide exposure by as much as 90 percent by avoiding what
they call "the dirty dozen". Here is the list:
- Apples
- Bell peppers,
- Celery
- Cherries
- Grapes (imported)
- Nectarines
- Peaches
Pears
- Potatoes
- Red Raspberries
- Spinach
- Strawberries
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Buy Organic on Sale: Take advantage of supermarket deals & coupons.
The savings from one coupon can often equal the price difference
between organic and conventional (the stuff with the pesticides)
foods.
Buy Private Label: A store's own brand is often a good deal and are on
sale frequently. Whole Foods and Trader Joe's have their own brand of
juices, soups, sauces, and other edibles. Even the big supermarkets
may carry a private label organic brand; "Full Circle" is one brand.
Look for these to save $$$.
Explore the Bulk Aisles: The bulk bins are not just for hard-core
hippies. Bulk foods are more affordable than the pre-packaged foods
such as pastas, cereals, nuts and spices. If you shop this aisle in
the supermarket, you'll save a bunch.
Simple, Thrifty Recipes & Meal Ideas
Friday Night Quesadillas
A quesadilla will turn plain leftovers into a great meal! Simply use
leftovers as filling. Be creative use up leftovers and save money too!
Ingredients - for each quesadilla:
- 1/4 cup shredded vegan cheese
- 1 10 inch flour tortilla
- 2-3 Tbsp of leftover veggies filling mixture
- 2 tsp. vegetable oil
Directions:
Sprinkle cheese and filling over one of the flour
tortillas. Leave a 1/2 inch edge empty all the way around the
tortilla. Place the other tortilla on top of the cheese mixture,
making a sandwich. Brush the top of the tortilla lightly with oil.
Place the tortilla sandwich with the oiled side down in a non- stick
frying pan over medium heat. Brush the top of the tortilla lightly
with oil. Using a spatula, turn the tortilla over when it is golden
brown (about 2 minutes). Brown the other side (about 2 minutes).
Remove from pan and slice into pieces like a pie.
Leftover Filling Ideas: steamed vegetables chopped into small pieces,
any kind of beans, avocado, tomato, pineapple or mango pieces.
Beans
Beans (Navy, Black, Cannelini, etc) are VERY inexpensive. Canned beans
are super convenient to use. They are already cooked. Simply pour them
into a colander, rinse them in cold water for one minute and add them
to your recipe.
Black Bean Soup
Ingredients:
- 1 Tbsp olive oil
- 1 cup chopped onion
- 3 garlic cloves, minced
- 2 cans (16 oz each) Mexican style tomatoes with mild green
chilies (do not drain)
- 2 cans (15 oz each) black beans, rinsed
- 1 can (15 oz) vegetable broth
- 2 teaspoons ground cumin
Directions:
In a medium-sized saucepan, heat the oil over medium heat.
Add the onion and garlic and sauté for 5 minutes, until the onion is
tender. In a blender or food processor, combine the onions, tomatoes,
and beans. Process until smooth (this can be done in 2 batches, if
necessary). In the medium saucepan, combine the bean mixture, broth,
and cumin. Cook over low heat for about 15 minutes, stirring
occasionally. Serve the soup hot, topping each bowl with any or all of
the garnishes below.
Have a "Soup Bar" for dinner! Spoon the soup into bowls and let the
kids sprinkle their own toppings on the soup! Here are some
suggestions:
- Thinly sliced green onions
- Chopped cilantro
- Cubes of avocado
- Vegan sour or tofu cream
- Shredded vegan cheese
- Garlic croutons
Cheryl Tallman and Joan Ahlers are sisters, the mothers of five children and founders of Fresh Baby. Creators of products that include the So Easy Baby Food Kit and Good Clean Fun Placemats; Fresh Baby offers parents convenient and practical support in raising healthy children. Visit them online at www.FreshBaby.com and subscribe to their Fresh Ideas newsletter to get monthly ideas, tips and activities for developing your family's healthy eating habits! Fresh Baby products are available at many fine specialty stores and national chains including Target, Wild Oats, and Whole Foods Markets.
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