Nutrition on a budget
Trimming the grocery budget doesn't require cutting back on healthy foods. It just takes a little planning and nutrition know-how.
Fresh produce is a key ingredient in eating well. At about 25 cents per serving, potatoes are one of the best values in the entire produce department. One medium-sized potato provides 45 percent of your daily value of vitamin C, more potassium than a banana, zero fat and only 110 calories. There are many healthy preparation tips and topping ideas that let you enjoy potatoes while keeping fat and calories low.
Heart-smart cooking also calls for healthy fats to give energy, help in the absorption of fat-soluble vitamins and beta-carotene, and slow digestion. One of the healthiest cooking oils in the world is canola oil. It has the lowest amount of saturated fat of any common culinary oil (half that of olive oil) and is free of trans fat and cholesterol. The FDA authorized a qualified health claim for canola oil on its potential to reduce the risk of coronary heart disease. Just 1.5 tablespoons a day, which costs pennies, may help protect your heart.
These recipes combine nutrition and smart shopping into family-friendly recipes that do the body — and the wallet — good.
For more healthy recipes using potatoes and canola oil, visit www.potatogoodness.com and www.canolainfo.org.
Recipe cost analysis is based on food prices from www.peapod.com.
This recipe costs about $1.95 per serving.Prep time: 10 minutesCook time: 10 minutes4 small red potatoes, washed and cut into 1-inch wedges1 cup green beans, cooked1 small red pepper, cut into strips1 can (5 ounces) solid albacore tuna, broken into bite-size chunks1/3 cup canola oil2 tablespoons white wine vinegar¼ cup chopped chives1 tablespoon whole grain mustard1 teaspoon sugar½ teaspoon black pepperSalt to tasteIn medium saucepan, simmer potatoes in lightly salted water for about 10 minutes, or just until tender. Drain. In bowl, combine potatoes, green beans, red pepper and tuna. Set aside.In small bowl, combine canola oil, vinegar, chives, mustard, sugar, pepper and salt. Mix well. Pour over salad ingredients and toss lightly to combine. Serve immediately. Makes 4 servings.Nutritional analysis (per serving): calories, 290; total fat, 20 g; saturated fat, 1.5 g; cholesterol, 20 mg; sodium, 330 mg; carbohydrates, 15 g; fiber, 2 g; protein, 13 g; vitamin C, 33 mg; potassium, 461 mg
This recipe costs about $0.65 per serving.Prep time: 18 minutesCook time: 12 minutes4 medium Yukon Gold potatoes¼ cup hot milk2 tablespoons canola oil margarine or canola oil butter blendSalt and pepper to taste½ cup grated carrots¼ cup finely chopped onion¼ cup chopped green onions2 tablespoons freshly chopped parsley2 tablespoons all-purpose flour1 teaspoon salt¼ teaspoon pepper2 to 3 tablespoons canola oilQuick and easy microwave mashed potatoes: Place whole potatoes (do not poke) into microwave-safe dish. Cover dish. (If covering dish with plastic wrap, poke small hole in plastic.) Microwave on high for 9 minutes or until potatoes are done. Use oven mitts to remove dish from microwave; carefully remove cover from dish due to steam build-up. Add milk, canola oil margarine or butter blend, salt and pepper to taste. Using potato masher, mash potatoes to desired consistency.To prepare pancakes: In large mixing bowl, combine mashed potatoes, carrots, onions, parsley, flour, salt and pepper. Mix well.In large fry pan, heat canola oil. Spoon vegetable mixture, about ⅓ cup at a time, to form pancakes. Cook pancakes over medium heat for 3 to 4 minutes per side, or until cooked through and golden brown. Add additional canola oil as needed to cook remaining pancakes. Makes 8 pancakesNutritional analysis (per pancake): calories, 120; Fat, 6 g; saturated fat, 1 g; cholesterol, 0 mg; sodium, 180 mg; carbohydrates, 15 g; fiber, 1 g; protein, 2 g; vitamin C, 16 mg; potassium, 57 mg
This recipe costs about $2.21 per serving.Prep time: 10 minutesCook time: 15 minutes4 tablespoons canola oil, divided¼ cup finely chopped red onion1 apple, peeled, cored and finely diced¼ cup chopped green onion1 clove garlic, finely diced1 pound ground turkey2 teaspoons Dijon mustard1/3 cup peach chutney½ cup dry bread crumbsSalt and pepper to tasteIn medium-size fry pan, heat 2 tablespoons canola oil. Sauté red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, about 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole-wheat roll with side of baked chips. Makes 4 burgers.Nutritional analysis (per burger): calories, 420; Fat, 26 g; saturated fat, 4.5 g; cholesterol, 95 mg; sodium, 370 mg; carbohydrates, 25 g; fiber, 2 g; protein, 23 g; vitamin C, 18 mg; potassium, 376 mg
This recipe costs about $0.27 per serving.Prep time: 10 minutesCook time: 15 minutesCanola cooking spray4 small Russet potatoes1 tablespoon canola oil½ teaspoon salt1 to 2 teaspoons herb blend of your choicePreheat oven to 425 degrees. Line baking sheet with foil and coat with cooking spray (for easier clean-up). Cut potatoes crosswise into very thin slices about inch thick.Place potato slices and canola oil into large re-sealable plastic bag. Seal bag and toss to coat well. Open bag and spread potato slices evenly on prepared pan. Sprinkle with salt and herbs if desired. Bake about 15 minutes or until golden brown. Makes 4 servings.Nutritional analysis (per serving): calories, 80; fat, 3.5 g; saturated fat, 0 g; cholesterol, 0 mg; sodium, 370 mg; carbohydrates, 10 g; fiber, 1 g; protein, 1 g; vitamin C, 3 mg; potassium, 374 mg
