Although purchasing fresh veggies can often be expensive, there are a few savvy ways to help you get more bang for your buck. Here are 7 ways you can make the most of your produce budget:
1. Buy fresh fruits and vegetables in season at your local farmer’s market. You save money when you purchase directly from the producer. Pro tip: Go to the farmer’s market towards the end of the day for bargain deals. Many vendors prefer to sell what’s left at a discount rather than have to pack it up.
2. Fresh is not the only option for healthy vegetables. Many frozen vegetables are harvested and then frozen at peak ripeness, so they can be a flavorful option that’s often a better value and will last for months longer than fresh. Canned vegetables are also full of nutrients, but watch out for added salt in cans.
3. Make soups and stews with lots of veggies in large batches, and freeze the leftovers in individual-serving-size containers for a quick and healthy meal later on. Label and date containers so you know what they are and when to use them by. Pro tip: Save your vegetable scraps (like carrot tops, onion trimmings and extra bits) in a large Ziploc or container in the freezer. When the bag is full, use it to make homemade vegetable stock!
4. Cut your vegetables at home. Pre-cut produce costs more than whole vegetables. Purchase veggies whole, then take some time to prep them when you get home from the grocery store to make them easy to eat.
5. Avoid buying single servings. Purchasing many small packages of produce will add up to more than buying in larger amounts.
6. Shop at discount grocery stores for good deals on fruits and vegetables, especially frozen and canned options. Just be sure to read the labels to choose canned vegetables with no added salt, and fruit canned in 100% fruit juice. Avoid the bargain convenience foods around you as well, remember that you’re there for healthy options!
7. Invest in dark leafy greens. Kale, Swiss chard, collard greens and spinach are so nutrient dense that they are worth including in your weekly shopping list. You get a lot of nutrient bang for your buck with these super healthy greens! Need recipes for cooking greens? Eatfresh.org has some great recipes like this one for Sautéed Greens.
*** If you live in The Tenderloin neighborhood, check out the Tenderloin Healthy Shopping Guide for more tips on where to shop for produce near you.
National Nutrition Month is coming to a close, and we have enjoyed celebrating it here at POH! For those of you that have joined us in the #100VeggieChallenge, the goal has been to increase the number of servings and variety of the vegetables in your daily routine. Once the month and the challenge ends, continue to look for additional ways to keep lots of vegetables in your diet for good health.
Three cheers for more veggies!