Save Money on Meat

This week’s post is by Christine Luken.

I know from personal experience that eating a diet rich in protein helps to keep me strong and slim.  However, you don’t have to be a “meat-atarian” to get the slimming results of protein.  According to Robert Ferguson, creator of Diet Free Life (the healthy eating plan that I’ve followed for over three years), if you’re getting 15 to 30 grams of protein with each meal, you’re on track.

With that being said, I’m going to give you some strategies to save money on your protein purchases.  The price of meat is definitely NOT getting any cheaper and eating grass-fed and organic is downright expensive!  Three things to keep in mind: buy on sale, eat less meat, and occasionally go meatless.

Buy on Sale

I have a tendency to create my monthly meal plans around what I’ve recently scored on sale at the grocery store.  I also check out what’s marked down in the meat department.  If it’s something that looks fine but has an imminent expiration date, I’ll either cook it up right away or freeze it.  The crock pot is definitely a good friend of mine because it makes cheaper cuts of meat taste delicious and fall right off the bone.  I purchase the vast majority of my chicken with the bone in because I get more for my money.  I frequently cook a whole chicken in the crock pot and make several meals out of it.  For example, tonight Nick and I are going to have rosemary chicken with mashed potatoes and gravy with broccoli.  I’ll shred the leftover dark meat and mix it with BBQ sauce and send Nick to work with BBQ sandwiches and sweet potato fries for lunch.  As for the remaining white meat, I’ll use it later in the week for my Cream of Chicken and Wild Rice Soup.  Also, ask if there’s a discount if you buy in bulk.  I recently bought chicken thighs from a local farm and they gave me a discount since I purchased 10 pounds (and froze most of it).

Eat Less Meat

Most Americans eat larger servings of meat than their bodies actually need.  You can painlessly cut the amount of meat in a dish without sacrificing taste or feeling hungry.  For example, when I make spaghetti and meat sauce, I can easily cut back on the amount of ground turkey (or beef) and add a package of fresh mushrooms (washed and sliced) to the meat while it’s cooking.  Mushrooms have a meaty taste and are rich in protein, so it’s not really noticeable that the amount of turkey has been decreased. If you don’t like mushrooms, you can sub in your choice of zucchini, onions, bell peppers, or eggplant.  You can also do this with black beans or leftover brown rice when making tacos or burritos.  This will allow you to stretch a pound of ground meat over two meals instead of just one.  Be creative!  You also add corn, pinto and other beans, quinoa, barley, and other grains or vegetables to stretch your meat.

Occasionally Go Meatless

Yes, you can get enough protein from non-meat sources!  It seems there’s been a surge in the popularity of “Meatless Mondays.”  Don’t believe me?  Just search “Meatless Monday” on Pinterest and see the thousands upon thousands of recipes that pop up!  With delicious sounding recipes like Lentil Chili, Butternut Squash & Black Bean Enchiladas, Mushroom Fajitas, and Spinach & Ricotta Pasta, you won’t feel like you’re missing out on anything at all!  Some of my personal vegetarian favorites are Black Bean Chili and Easy Cheesy Casserole.  I also can’t wait to try this Sweet Potato Salad recipe!

If you have any other tips for saving money on your meat purchases, I’d love to hear them!

 

 

Meal Planning Monday ~ Meatless Alternatives to Backyard Burgers and Dogs

Today’s post is by Casey Lindberg-Coghill.

Summer is the season of baseball games, beach vacations, and of course, backyard barbecues. Even though sharing a meal with close friends and family on a warm summer evening is something that any of us would enjoy, it can be an incredibly stressful experience for those who have removed meat from their diets.

While most people wouldn’t think twice about tossing a pack of hot dogs or a few hamburgers onto the grill for a quick meal, vegetarians are often left stuffing their faces with baked beans, potato chips, or other unhealthy sides because there simply isn’t anything else available for them to eat.

Vegetarians, there’s no need to starve or stay at home during the dog days of summer. This week’s Meal-Planning Monday consists of cookout-appropriate meals that are big on nutrition and that are easy to whip up on a whim. With just a little bit of forethought, you can indulge in a savory and mouthwatering meal alongside your meat-eating friends at your next summer social gathering.

 

Sweet Potato Chickpea Burgers

Photo Credit: Jen of Peas and Crayons

If you’re anything like me, there’s no time that you despise frozen meatless patties more than during the summer months. When I first embraced a meatless diet, I would sneak a little frozen soy disc onto the grill and choke it down while my friends munched on flavorful burgers and hot dogs. I don’t mean to show disdain for frozen veggie burgers, but let’s face it: Any meal begins to taste absolutely terrible when you have it three times a week.

If I’m craving a burger or know that they will be served at a summer party, I now whip up a batch of homemade veggie burgers, which are much more satisfying than any store-bought variety I’ve ever sampled. This particular recipe is one of my favorites because of its unique blend of spices and the fact that it packs tons of protein and essential nutrients.

My meat-loving husband actually begs for these on occasion, so you may find that your non-vegetarian friends will love them as much as you do!

 

Grilled Veggie Banh Mi Sandwiches

 Photo Credit: Kiersten of Oh My Veggies

I tasted my first Banh Mi sandwich when I decided to order one on a whim from a vendor at last year’s Southern Ground Music and Food Festival in Charleston, South Carolina. For those who may be unfamiliar with the concept, a Banh Mi sandwich has Vietnamese origins and typically consists of veggies, tofu, or cold cuts soaked in a vinegar-based marinade and served on a baguette.

While I personally loved the tofu-filled concoction I devoured in Charleston, this vegetarian version is more likely to sound appealing to those who would typically load up their sandwiches with meat, making it a great recipe to share with friends who unexpectedly show up on your doorstep. Because the veggies can be prepared on an outdoor grill, it would also be incredibly easy to serve this dish up as a vegetarian-friendly alternative to burgers or hot dugs at any backyard shindig this summer.

 

Three-Bean Salad with Quinoa

Photo Credit: Whole Foods Market

 A pile of fresh fruit, a leafy salad, or a handful of chips may be enough to get you through a cookout at a friend’s house, but it will leave you feeling starved and protein-deprived by the time you leave for the evening.

The next time you’re invited to a backyard burger party, bring along this chilled salad. Because it’s filled with protein, whole grains, and delicious veggies, you can enjoy it as a main entrée, while your buddies can enjoy it as a side.

To add even more essential nutrients to the dish, try cooking your quinoa in low-sodium vegetable stock instead of water and toss in any extra veggies you may have on hand!

Grilled Veggie Pizza

Photo Credit: Marie of Proud Italian Cook

 This recipe is the ideal solution when you’re in the mood for a weekend grilling party but you’re also having a hankering for pizza. Perfect for using up veggies from the farmer’s market that you may not have used throughout the week, this fresh summer meal takes only a couple of minutes to cook on your backyard grill.

Casey Lindberg-Coghill is a freelance writer based out of Charlotte, NC.  Aside from being  a writer, Casey is also a huge bookworm and fashion enthusiast who has rather  unhealthy obsessions with Justin Timberlake and anything pumpkin-flavored.

 

 

Meal Planning Monday ~ Lenten Suppers

This week’s post is by Christine Luken.

We’re in the middle of Lenten season, which means either fish or meatless meals on Fridays until after Easter.  As awesome as the Friday Fish Fries are at local Catholic churches, they’re usually not great for your waistline.  To give you some healthy options and a little variety this Lenten season, I thought I’d share with you some of my favorite seafood recipes and meatless dishes.

Cilantro Lime Shrimp ~ I love this recipe because it’s ready in minutes and tastes delicious.  The original recipe calls to pairing it with green beans, which – although healthy – isn’t very filling.  I serve black bean and corn salad with it, which is packed with fiber.  It’s also easy to make: In a bowl, combine a can of black beans (drained and rinsed) with a can of corn (drained).  Stir in 1 to 1 ½ cups of your salsa of choice.  And a few tablespoons of chopped fresh cilantro (optional), and refrigerate for at least an hour to chill.  Stir before serving.

Salmon with Parmesan Mayo Topping and Garlic Roasted Asparagus ~ This salmon looks and tastes gourmet, but is shockingly simple to make.  The original recipe includes instructions for making your own mayo for the topping, but I just use a lower-fat olive oil based mayo from the store.  Just mix mayo and parmesan, spread it on the salmon, and sprinkle with paprika.  In 20 minutes, you’ve got a healthy, mouth-water fish dinner.  I’ll take fresh asparagus, toss it with minced garlic and a bit of olive oil, and roast it in a Pyrex baking dish in the oven with the salmon.

Tilapia or Swai Fillets ~ I like Swai fillets myself, but both are inexpensive, tasty, and easy to prepare.  I heat up a little bit of olive oil in a pan, season both sides of the fish with Mrs. Dash’s Lemon Pepper or Fiesta Lime seasoning, and pan fry it.  I’ll serve it with either rice or potatoes and a veggie in the steamer.

Easy, Cheesy Casserole ~ Meal Planning Monday guest blogger, Casey Lindberg-Coghill, did an entire post with meatless meals you’ll want to revisit!  One of my favorites is her Easy, Cheesy Casserole.  It’s filling and delicious, so you won’t even miss the meat.  I typically serve this with a side salad.

Ginger Glazed Mahi Mahi ~ This oriental style fish recipe is great with some jasmine rice and stir fried veggies.  If you don’t have fresh ginger on hand, feel free to substitute ground ginger from your spice rack.

What are your favorite meatless meals for Lent?