Good Food on a Budget

I wanted to share with you The Environmental Working Groups Good Food on a Tight Budget shopping guide. EWG’s nutrition team analyzed nearly 1,200 foods and handpicked the best 100 or so that pack in nutrients at a good price and have the fewest pesticides, contaminants and artificial ingredients.

Click here to check out EWG’s Good Food on a Tight Budget guide- including 15 recipes that average less than $1 per serving and tips like these:

• A pear a day keeps the pesticides away – more fiber, potassium and folate than an apple, and fewer pesticides.
• Eat your garnish – parsley packs a punch as potent as kale for a quarter of the price.
• Not a carrot lover? Sweet potatoes pack twice the fiber, potassium and vitamin A of carrots.
• Super okra? Okra beat out more than 100 other veggies to rise to the top of their lists.

Also, did you know that 1 serving of oatmeal is about half the cost of a bowl of sugary cereal? And for cheap sources of protein, you can’t beat lentils or pinto beans at one-fifth the cost. I’ve included a recipe that was inspired from The Vegetarian Times below that you can try this week…and it won’t hurt your wallet.

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Roasted Tomatillo & Bean Tacos

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 12 minutes

Total Time: 27 minutes

Warm and full of flavor, these tacos are a hit with everyone.

Print

Ingredients

• ¾ lb. fresh whole tomatillos, husks removed
• 1 small onion, cut into ½-inch pieces
• 1 small red bell pepper, cut into ½-inch pieces
• ¼ cup fresh or frozen corn kernels, thawed, optional
• 3 large cloves garlic, peeled
• 3 Tbs. coarsely chopped cilantro, divided
• 1 minced jalapeño pepper, seeds removed
• 1 cup canned black beans, rinsed and drained
• 4 6-inch corn tortillas, warmed
• 1 small avocado, cut into ¼-inch-thick slices

Instructions

1. To prepare fresh tomatillos, strip off the husks and rinse under warm water to remove any sticky sap clinging to the skin.
2. Preheat oven to broil. Place oven rack 3 inches from heat source. Coat baking sheet with cooking spray, and spread tomatillos, onion, red bell pepper, corn (if using) and garlic on prepared baking sheet. Broil 12 minutes, or until tomatillos are blistered and charred, and onion and bell pepper are softened and charred, tossing once halfway through cooking time.
3. Pulse garlic, 1 Tbs. cilantro, jalapeño, and tomatillos 10 times in food processor, or until chunky. Season with salt and pepper.
4. Toss 1/4 cup tomatillo sauce with black beans, red bell pepper, corn and onion.
5. Fill tortillas with black bean mixture, and avocado. Garnish with remaining cilantro and corn kernels, if desired. Serve remaining tomatillo sauce and vegan sour cream, if desired, on side.

Notes

If you experience softer corn tortillas that break apart, I like to double up on the tortillas or omit them all together and use brown rice as my base and pile all the roasted goodness on top.

Nutrition Information:

Amount Per Serving: Calories: 226Total Fat: 7g

Continue to Content

Roasted Tomatillo & Bean Tacos

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 12 minutes

Total Time: 27 minutes

Warm and full of flavor, these tacos are a hit with everyone.

Print

Ingredients

• ¾ lb. fresh whole tomatillos, husks removed
• 1 small onion, cut into ½-inch pieces
• 1 small red bell pepper, cut into ½-inch pieces
• ¼ cup fresh or frozen corn kernels, thawed, optional
• 3 large cloves garlic, peeled
• 3 Tbs. coarsely chopped cilantro, divided
• 1 minced jalapeño pepper, seeds removed
• 1 cup canned black beans, rinsed and drained
• 4 6-inch corn tortillas, warmed
• 1 small avocado, cut into ¼-inch-thick slices

Instructions

1. To prepare fresh tomatillos, strip off the husks and rinse under warm water to remove any sticky sap clinging to the skin.
2. Preheat oven to broil. Place oven rack 3 inches from heat source. Coat baking sheet with cooking spray, and spread tomatillos, onion, red bell pepper, corn (if using) and garlic on prepared baking sheet. Broil 12 minutes, or until tomatillos are blistered and charred, and onion and bell pepper are softened and charred, tossing once halfway through cooking time.
3. Pulse garlic, 1 Tbs. cilantro, jalapeño, and tomatillos 10 times in food processor, or until chunky. Season with salt and pepper.
4. Toss 1/4 cup tomatillo sauce with black beans, red bell pepper, corn and onion.
5. Fill tortillas with black bean mixture, and avocado. Garnish with remaining cilantro and corn kernels, if desired. Serve remaining tomatillo sauce and vegan sour cream, if desired, on side.

Notes

If you experience softer corn tortillas that break apart, I like to double up on the tortillas or omit them all together and use brown rice as my base and pile all the roasted goodness on top.

Nutrition Information:

Amount Per Serving: Calories: 226Total Fat: 7g