Eating cleaner, healthier foods is a desirable aspiration, but one thing I often hear when clients are trying to eat healthier is “It’s so expensive.” The sticker shock when ringing up our groceries can be alarming, even when we’re just buying a few things. I’ve been stunned to see a small bag of organic tomatoes that cost more than a whole meal at Chipotle. I think it’s important to reduce our exposure to pesticides and other possible toxins in our food supply, but I also realize that organic foods can be cost prohibitive or even unavailable a lot of the time. If eating more nourishing, natural foods is high on your priority list, try some of these strategies to save money on the high quality foods you want to eat.

1. Eat Seasonally. Locally grown fruits and vegetables that are in season will be at their peak for both freshness and nutrients. This is also the time they happen to go on sale! By eating seasonally, you will enjoy foods that taste better than ones that have been shipped from halfway across the globe and save money on them, too. Even organic produce goes on sale when it’s in season and abundant. I’ve seen conventionally grown and organic apples displayed side-by-side in the store for the same exact price; the local, organic ones didn’t have to travel as far and were on sale. 

2. Check Your Grocer’s Freezer. Fresh, local, organic produce is great in a perfect world, but it may not always be available or affordable. That’s when frozen fruits and vegetables can help. Freshly frozen foods retain their nutritional value and are often significantly more affordable than fresh produce. In many stores, you can find organic fruits and vegetables in the freezer section as well. Frozen fruits are perfect for smoothies, toppings for yogurt or to add to overnight oats. Frozen veggies are great for steaming and to add to soups or stews. Plus, they won’t end up wilting in your crisper drawer if you don’t eat them right away. There are so many advantages to using frozen fruits and vegetables, but be sure to read the labels. Many frozen veggies come with added sauces that add calories and possibly artificial ingredients that you may want to avoid.

3. Get to Know EWG.org If you haven’t heard of the Environmental Working Group (EWG), get to know them now. Every year, they publish two important lists for clean eating: The Dirty Dozen™️ and The Clean Fifteen™️. These guides help consumers “identify which fresh fruits and vegetables are most and least contaminated with pesticide residues.” (https://www.ewg.org/release/out-now-ewg-s-2021-shopper-s-guide-pesticides-produce) Armed with these lists, you can make informed decisions on which conventionally grown produce is safest to purchase (no need to splurge on organic) and which ones to limit or to buy organic if possible. This information is also incredibly helpful if you live in an area where organic produce isn’t as readily available. Buy organic if it’s available and affordable, and stick to The Clean Fifteen™️ when it’s not.

4. Buy In Bulk. Another way to save money on healthy foods is to buy in bulk. Large bags of brown rice and potatoes are very affordable when you look at the price per serving. Dried fruit and lentils/beans are also moderately affordable and shelf stable. Many of these items can be purchased from bulk bins at some grocery stores, and the savings are even greater. Old fashioned rolled oats (from the bulk bin or the box) are much cheaper per serving than processed, packaged cereal. While it may seem easier to fix a bowl of cereal in the morning, overnight oats are super easy to make, ready when you need them, and a cost effective option for a quick, healthy breakfast. Don’t forget to scoop some of your frozen blueberries or cherries on top! There are dozens of overnight oat recipes available online if you’re interested.

5. Meatless Monday. Eating vegetarian meals a couple times a week can yield great savings on your grocery budget. High quality meats are expensive. Fortunately, there are other high quality proteins that are affordable and delicious, as well. Try a vegetable and rice stir fry with a few eggs scrambled in, black bean tacos with veggies and guacamole, lentil soup with a tossed salad, or a pan of hearty vegetable lasagna. I don’t know about you, but my mouth is watering! If you are reluctant to skip the meat, or have a family member who is, try grilling portobello mushrooms and adding them to your tacos, pasta sauce or stir fry. They add flavor and a meaty texture so you won’t even notice anything’s missing.

6. Consider a CSA. Community Supported Agriculture (CSA) is a system of connecting consumers directly with local farmers. The farms benefit from having a guaranteed number of customers buying shares of their crops; the consumers benefit from having fresh local, seasonal food that is often organic and more affordable than those at the store. Typically, you receive a box of local produce each week. Do a quick Google search for a CSA close to you. You could even buy in with a neighbor and enjoy the fresh produce together while saving at the same time. 

7. Grow Some of Your Own. I know this one sounds like a huge time commitment, but it doesn’t have to be. Perhaps start small with just a potted grape tomato plant and some fresh herbs (this is what I do!). Grape tomatoes are easy to grow and they produce over a good length of time, so you have fresh tomatoes for your salads for weeks. Many fresh herbs will grow back year after year (oregano, rosemary, thyme, chives) and make even the most simple meal a little more special. Herbs are also packed with nutrients. You can grow them indoors in a pot near a window if you don’t have outdoor space and enjoy a sprinkle of fresh herbs anytime you like. There’s something special about eating food that you’ve watered, nurtured and grown yourself. 

Remember, we don’t have to bust our budget to get the high quality foods we want and need. There are so many creative ways to eat fresh, healthy foods that are easy on the wallet and kind to our bodies and the environment. I’ve just listed a handful of my personal favorites and I’d love to know if you have any pro tips of your own. Now, if you’ll excuse me, I’m off to make some black bean tacos with extra guac and grilled peppers. Yum!

MICHELE IS AVAILABLE FOR PRIVATE AND SEMI PRIVATE (2-4 PEOPLE) WELLNESS COACHING AND CONSULTATION