This is very much a daily passion for me. As a Holistic Health Practitioner, I understand the importance of a healthy food relationship and one that doesn’t break the bank. We have a family of six plus a furry member that are whole foodies. Yes, our dog is a whole foodie. This is how we make the most of our budget and food relationships.
Healthy Eating On a Budget
Plan Ahead and List
Helps keep focus and reduce impulse buys
Use Apps: Many major stores have apps that offer these benefits:
Make use of loyalty programs
Making lists and where to find them
Go Whole Foods and Seasonal
Watch for greatly reduced items or clearance for meals that can be prepared in the next day or so
Develop a love affair with your locals
Take advantage of pick ups to avoid impulse shopping
Go vegetarian more
meat costs more! whole fruit and veggies offer more for your budget.
Find more health in your food relationships with kindness to your wallet.
As my love affair with all things spicy cools off, I have to find ways to live in between. I am between my love of food relationship exploration and the need for it not to kill my stomach. Creole food is one of those perplexing situations for me. About a year ago on a pinning spree I took on gumbo and LOVE it. I love the earthy and fiery flavors with the simple base. Recently, a more palatable version found my bowl as tweaking to remove shellfish allergy and reduce reflux triggers. This reworking of a Creole icon reduces the spice, lowers fat content, and switches to a low acid tomato. Make your shopping list, grab your pots, and find the zydeco music. It’s time to channel that not so spicy but spiced up food encounter.
Ingredients and Prep
1/4 cup of olive oil
1/4 cup of all purpose flour or all purpose gluten free flour
2 garlic cloves diced
1 tsp of Creole Seasoning (cayenne will do in a pinch)
1/4 cup of fresh parsley (1 tbsp dried parsley can be substituted)
1/2 red bell pepper diced
2 stalks of celery sliced
1 lb of chicken cooked and diced
oz of smoked turkey sausage (if you can handle the spicy go for chicken andouille sausage)
2 cups of vegetable broth or chicken broth
9 ounces of cherry tomatoes, cut in half
Optional add ins: crawfish or shellfish
Roux: this mystical beast is the wonderment base. The key is to never leave it alone and constantly stir.
Heat skillet to medium heat then add in oil. Gentle stir in flour with a whisk and keep stirring. The goal is a medium to medium dark brown. Once you reach the desired color, give your arm a break and head to step 2.
Add in: garlic, red bell pepper, celery, and tomatoes. Cook for 10 minutes
Add in broth, meat, and spices
Simmer on low for about an hour
How you address or dress this dish when it’s done is up to you. The classic is with rice. We went for corn polenta (pictured), but it’s up to you and any idea you dream of. Classics like this have staying power as it carries tradition, memories, and iconic flavors. It doesn’t mean you can’t mess around a little in your food relationship.