By Shannin Prather
July 2016 | 2016 Summer Newsletter
Finding healthy and delicious food options that are also affordable and easy to prepare can be a real challenge. But, the overall health and wellness benefits of making smart food choices are worth the effort. For many of us on a tight budget, it’s tempting to reach for the most inexpensive items on the store shelves; items that you know will fill you up, even if they do not have much nutritional value. However, with some commitment and planning small changes to your shopping list will create a healthier diet and result in long-term health benefits.
Our upcoming Consumer Connection newsletters will contain a healthy, easy-to-prepare, and inexpensive recipe which boosts the nutritional value of
popular budget-friendly meals. We will begin with a classic American comfort food: Macaroni and Cheese.
First, understand the difference between boxed and fresh mac & cheese:
Popular Brand of Boxed Macaroni & Cheese (prepared)
Serving Size: ¾ cup = 400 calories, 587 mg sodium
Cost: about $6.00 for box and all ingredients
Time to cook: 2 minute prep time, 20 minutes cook
time. Total: 22 minutes
Yield: 3 servings
Homemade (modified recipe from budgetbytes.com)
For our recipe, we added broccoli, which boosts nutrients including Vitamin C, Iron, Vitamin B-6, Magnesium, Calcium (for bone health), and antioxidants.
Serving Size: 1 cup (prepared) = 297 calories, 499 mg sodium
Cost: about $5.00 (based on current Walmart store brand prices)
Time to cook: 5 minutes to prepare, 20 minutes to cook. Total: 25 minutes
Yield: 4 servings
Ingredients
2¼ cups milk ($0.45)
2 cups (1/2 lb.) dry macaroni ($1.00)
1 cup shredded cheddar cheese ($1.25)
1 broccoli crown ($2.24)
¾ tsp salt ($0.05)
To Prepare:
- Combine dry macaroni and 2 cups of milk in a medium pot (Add broccoli at this stage if you prefer softer broccoli.) Cover pot and bring to a boil over medium/high heat, stirring occasionally.
- Reduce heat to low and simmer until pasta is tender (about 10-15 minutes.) (Add broccoli at this stage if you prefer firmer broccoli.) Stir often to keep pasta from clumping or sticking to the bottom of the pot. Cover after stirring to retain moisture.
- Once pasta is soft and milk is absorbed, season with salt, pepper, paprika, (and Dijon mustard,) and/or spices of your choice. If the mixture looks dry, add the remaining ¼ cup of milk.
- Turn off heat and stir in shredded cheddar cheese.
- (optional) Move the mac & Cheese to a greased oven-safe baking dish, sprinkle the top with a little more cheese (1/2 cup), and bake in preheated oven at 325 degrees F for 10 minutes, until cheesy is bubbly and lightly golden brown.
Serve immediately. Other healthy additions: chicken, zucchini, bell pepper, tomato, and spinach.
Finding healthy and delicious food options that are also affordable and easy to prepare can be a real challenge. But, the overall health and wellness benefits of making smart food choices are worth the effort. For many of us on a tight budget, it’s tempting to reach for the most inexpensive items on the store shelves; items that you know will fill you up, even if they do not have much nutritional value. However, with some commitment and planning small changes to your shopping list will create a healthier diet and result in long-term health benefits.
Our upcoming Consumer Connection newsletters will contain a healthy, easy-to-prepare, and inexpensive recipe which boosts the nutritional value of popular budget-friendly meals. We will begin with a classic American comfort food: Macaroni and Cheese.
First, understand the difference between boxed and fresh mac & cheese:
Popular Brand of Boxed Macaroni & Cheese (prepared)
Serving Size: ¾ cup = 400 calories, 587 mg sodium
Cost: about $6.00 for box and all ingredients
Time to cook: 2 minute prep time, 20 minutes cook
time. Total: 22 minutes
Yield: 3 servings
Homemade (modified recipe from budgetbytes.com)
For our recipe, we added broccoli, which boosts nutrients including Vitamin C, Iron, Vitamin B-6, Magnesium, Calcium (for bone health), and antioxidants.
Serving Size: 1 cup (prepared) = 297 calories, 499 mg sodium
Cost: about $5.00 (based on current Walmart store brand prices)
Time to cook: 5 minutes to prepare, 20 minutes to cook. Total: 25 minutes
Yield: 4 servings
Ingredients
2¼ cups milk ($0.45)
2 cups (1/2 lb.) dry macaroni ($1.00)
1 cup shredded cheddar cheese ($1.25)
1 broccoli crown ($2.24)
¾ tsp salt ($0.05)
To Prepare:
- Combine dry macaroni and 2 cups of milk in a medium pot (Add broccoli at this stage if you prefer softer broccoli.) Cover pot and bring to a boil over medium/high heat, stirring occasionally.
- Reduce heat to low and simmer until pasta is tender (about 10-15 minutes.) (Add broccoli at this stage if you prefer firmer broccoli.) Stir often to keep pasta from clumping or sticking to the bottom of the pot. Cover after stirring to retain moisture.
- Once pasta is soft and milk is absorbed, season with salt, pepper, paprika, (and Dijon mustard,) and/or spices of your choice. If the mixture looks dry, add the remaining ¼ cup of milk.
- Turn off heat and stir in shredded cheddar cheese.
- (optional) Move the mac & Cheese to a greased oven-safe baking dish, sprinkle the top with a little more cheese (1/2 cup), and bake in preheated oven at 325 degrees F for 10 minutes, until cheesy is bubbly and lightly golden brown.
Serve immediately. Other healthy additions: chicken, zucchini, bell pepper, tomato, and spinach.