Easy Spinach Salad with Pineapple Dressing

Easy Spinach Salad with Pineapple Dressing

Here’s a super easy spinach salad with delicious sweet-tart pineapple dressing. The dressing REALLY makes this salad stand out in the crowd. If you haven’t tried my pineapple dressing, I urge you to give it a try sometime. It goes very well on any green salad. Below are videos showing how to make this salad and dressing. Written recipe follow the videos. No measurements are needed in the salad ingredients. Make as little or as much as you need!

Enjoy!
Judi

Easy Spinach Salad with Pineapple Dressing

Salad ingredients:
Fresh spinach, washed and spun dry
Red onion, sliced or chopped
Red or green bell pepper, diced
Grape tomatoes
Diced apple (with peel)
Avocado slices
Sweetened dried cranberries or cherries, optional
Toasted walnuts or sliced almonds, optional

Pineapple dressing:
½ cup canned pineapple with juice*
1 Tbsp hulled hemp seeds
2 Tbsp red wine vinegar

Prepare dressing: Put all ingredients in a blender and process until smooth. Store extra dressing in a covered container in the refrigerator and use within 3 days.
* Any type of canned pineapple can be used, whether it’s crushed, tidbits, chunks, or rings. Fresh pineapple may also be used, but you may need to add a tablespoon or two of water to help it to blend smoothly.

Prepare salad: With this recipe, make any amount of salad that you need. Simply arrange fresh, washed spinach on a serving platter or bowl. Top with desired amount of onion, bell pepper, tomatoes, diced apple, avocado slices, and toasted nuts, if desired. Drizzle with dressing or serve it on the side. Enjoy!

Simple Pineapple Dressing

Simple Pineapple Dressing

Here’s a REALLY simple dressing that can be used on a green salad or changed slightly to dress up your favorite fruit salad. These three simple ingredients whip into a fast, delicious, and tasty dressing…Try it! The recipe can VERY easily be increased for you to make whatever amount you need. Below is a video clip showing how to make the dressing. The written recipe follows the video.

Enjoy!
Judi

https://youtu.be/WE8FnCVgDj4

Simple Pineapple Dressing
Makes About ½ Cup (1 to 2 Servings)

½ cup canned pineapple with juice*
1 Tbsp hulled hemp seeds
2 Tbsp red wine vinegar**

Put all ingredients in a blender and process until smooth. Enjoy this over a mixed green salad or a fruit salad where you want a little tang. Store extra dressing in a covered container in the refrigerator and use within 3 days.

* Any type of canned pineapple can be used, whether it’s crushed, tidbits, chunks, or rings. Fresh pineapple may also be used, but you may need to add a tablespoon or two of water to help it to blend smoothly.

** Red wine vinegar is delicious when using this dressing on a green salad. Try balsamic vinegar for a little sweetness when used on a fruit salad.

Note: If preferred, add a little sweetener of choice. For more of a savory dressing, add 1 clove of garlic or 1/8 tsp garlic powder, and a little salt and pepper to taste.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Black-Eyed Pea Dip

Black-Eyed Pea Dip

Here’s an easy and healthful dip made with black-eyed peas. It’s vegan, SOS-free, healthful, easy to make, and delicious. It works well with vegetable sticks, chips, pita bread, with a salad, and can even be used as a sandwich spread. Try it sometime!

Below is a video demonstration of how to make the dip. The written recipe is below the video.

Enjoy!
Judi

https://youtu.be/eLayu0UaKd4

Black-Eyed Pea Dip
Makes about 2-1/2 Cups

2 cups cooked black-eyed peas (or 1 (15-oz) can of black-eyed peas, rinsed and drained)
1/2 avocado, diced
1/4 tsp garlic powder (or 2 small cloves garlic, chopped)
1/3 cup chopped onion, or ½ tsp onion powder
1 stalk celery, chopped
1/3 cup chopped bell pepper
½ tsp dried dill weed
3 Tbsp apple cider vinegar or lemon juice

Add all ingredients to a blender or food processor and process until smooth. Taste and adjust seasonings, if needed. Serve with vegetables, crackers, pita bread, and chips, or use as a condiment on wraps and sandwiches. Store leftover in a covered container in the refrigerator and use within 3 days.

Sweet Potato Oat Bites

Sweet Potato Oat Bites

If you want to make a simple, easy to make treat that’s healthful and not too sweet, here it is! These little “bites” are a cake-like/cookie-like treat that will help to satisfy that sweet tooth in a gentle yet healthful way. Give them a try!

Below is a video demonstration of how to make the little bites. The written recipe is below the video.

Enjoy!
Judi

https://youtu.be/664SwhbDoHQ

Sweet Potato-Oat Bites
Makes About 14 Small “Bites”

These are soft cake-like, cookie/like treats that are really easy to make. Stir in the add-in of your choice for unlimited variations. The recipe can easily be adjusted to make as many as you need. Enjoy! jk

1 cup oats (any kind)
1/2 tsp baking powder
1 tsp ground cinnamon
½ cup mashed cooked sweet potato
1 to 2 Tbsp maple syrup or apple butter, to taste
1 or 2 Tbsp milk of choice, or more if needed
¼ cup “add-in” of choice

Place oats in a food processor and pulse until the oats are medium ground (with some oat flour, but some oat pieces are fine). Add remaining ingredients (using 1 tablespoon of milk at a time) and pulse until well mixed, and holds together when pressed…not too wet and not too dry. If too wet, add a small amount of oats and process more. If too dry, add more milk, one tablespoon at a time until the mixture is moist and holds together. Stir in your “add-in” ingredients.

Scoop by rounded teaspoonful onto a silicone mat or parchment paper lined baking sheet. Bake at 375F for 18 to 20 minutes, until set and lightly browned. Remove from oven and allow to cool. Store in a covered container in the refrigerator.

Possible add-in ingredients (use any combination or single ingredient of choice):

Chopped dried fruit of choice, such as cherries, cranberries, figs, apples, raisins, apricots, etc.
Chocolate chips
White baking chips
Cinnamon chips
Nut of choice such as pecans, walnuts, almonds, sunflower seeds, pepitas, sesame seeds, cashews, Brazil nuts, etc.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Green Pea Dip

Green Pea Dip or Hummus

Here’s a simple dip or hummus made with green peas. It’s good served with vegetable sticks, chips, pita breads, or even used as a spread on sandwiches. It’s an easy way to add more protein and nutrients to your foods! The recipe is simple and fast to make can easily be increased to meet your needs.

Below is a video demonstration of making the dip. The written recipe is below the video.

Enjoy!
Judi

Green Pea Dip or Hummus
Makes About 1 Cup

1 cup frozen and thawed green peas
½ of an avocado
1/3 cup diced onion, or 1 tsp onion powder
1 small clove garlic, chopped, or 1/8 tsp garlic powder
1 tsp dried parsley, or 1 tablespoon of fresh parsley
2 Tbsp white wine vinegar or fresh lemon juice
1/8 tsp of salt, optional
Water, if needed to blend (using no more than 1 tablespoon at a time)

Place all ingredients (except water) in a blender or food processor and blend until combined and smooth. If the mixture is too thick, add 1 tablespoon of water at a time, as needed.

Serve as a dip with raw vegetables or chips, as a flavoring in wraps or sandwiches, as a topping on toasted bread, or in a bowl topped with chopped vegetables of choice and served as a meal or side dish. Store in a covered container in the refrigerator and use within 3 days.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Cabbage

Inexpensive Foods with Tips for Healthy Eating When Money is Short

We’ve all had times when money is tight. It’s never fun, but in the vast majority of cases, things WILL get better. It’s usually a matter of “hanging in there” until it does. In the meantime, here is a list of inexpensive foods and tips for healthy eating that can help you make it through the tough times.

 

Vegetables…

Fresh Carrots

Fresh carrots are a great buy year-round. A one-pound bag is under a dollar in most grocery stores and can go a long way in servings. There is little waste, especially if they are not peeled. Simply wash them very well and cut off the ends and any area that doesn’t look good. They can be eaten raw in salads or as a snack, added to soups, stews, and casseroles, served as a side dish, and included in main dishes. A pound of carrots yields about 3-1/2 cups when sliced. Assuming a serving is about one cup, and the cost of one pound of carrots is $0.75, that brings the cost per serving to about $0.21. The cost of a half-cup serving of cooked carrots, at $0.75 per pound would be about $0.11 each.

Fresh Cabbage

A head of fresh cabbage packs a lot of food within its head. Whether it’s chopped, shredded, fermented, stir-fried, boiled, roasted, sautéed, or used as a wrap, we can get a lot of mileage out of one head of cabbage. One pound of shredded cabbage yields about 4-1/2 cups. Most cabbages weigh well over one pound, so if you opt for a heavy cabbage, you’ll get a lot of servings out of it. Assuming one serving is one cup of shredded cabbage, and assuming that cabbage cost $0.68 per pound, that brings the cost per serving to a mere $0.15.

White Potatoes

A five-pound bag of white potatoes can often be found for around $2.50, or even less. One pound of potatoes yields about 3-1/2 cups chopped or 2-3 cups mashed. Assuming a serving size is 2/3 cup, at $2.50 for five pounds, that brings the cost per serving of chopped potatoes to around $0.09, and mashed potatoes to around $0.13.

Sweet Potatoes

Fresh. Fresh sweet potatoes are usually around $1.00 per pound (sometimes less). As with white potatoes, one pound yields about 3-1/2 cups chopped. So comparisons are equal, assuming a serving size is 2/3 cup (which is what is listed as a serving size on the canned sweet potatoes), at $1.00 per pound, that brings the cost per serving to about $0.19.

Canned. A 40-ounce can of yams sells for about $2.25. The Nutrition Facts panel lists a serving size as being 2/3 cup with 7 servings being in the can (including the liquid). At that rate of usage, the cost per serving is about $0.32. Note that canned yams are usually packed with added sweeteners. If you are trying to avoid such additives, fresh sweet potatoes would be your best option.

Lettuce

Whole heads of lettuce are usually your cheapest option when buying lettuce. They are often the freshest to choose from, offer the most lettuce for your money, and have been shown to have the lowest bacterial count among the options, even when compared with triple-washed lettuce and lettuce blends in bags and plastic boxes. A whole head of non-organic lettuce averages about $1.50, with organic options up to twice that amount.

One head of lettuce yields from 4 to 6 cups when torn, depending upon the variety. For the sake of comparison, we’ll assume one head of lettuce yields 5 cups of torn leaves. Assuming 1 cup is a serving, that brings one serving of torn lettuce leaves to about $0.30. When comparing head lettuce to spring mix baby leaves in an 11-ounce tub that sells for $4.84, a one cup serving comes to $0.69 each.

Cauliflower (Fresh Whole Head vs Frozen Florets)

Fresh. The advantage to buying a whole head of cauliflower is that they are usually priced individually rather than by the pound. Choose a fresh cauliflower that feels very heavy for its size, with no browning on the surface, and you’ll get a lot of bang for your buck. A medium head of cauliflower yields about 6 servings and averages about $2.75 in cost. That brings the cost per serving to $0.46.

Frozen Cauliflower Florets. Frozen cauliflower florets may be found in some stores. When writing this, I found a 12-ounce bag of frozen cauliflower florets for $1.79. The Nutrition Facts panel suggested a serving size as being ¾ of a cup, with 3 servings in the bag. That brings the cost to $0.60 per serving.

Fresh Kale or Other Greens by the Bunch

A one-pound bag of fresh (not organic) kale costs about $2.94. The bag lists about 6 servings per bag. That comes to $0.49 per serving.

Bunches of fresh greens, such as kale, turnip greens, and collard greens often sell for about $1.48 each. Bunch sizes vary, so it’s impossible to precisely state the cost per serving. However, assuming one bunch offers 4 servings, at $1.48, it comes to $0.37 per serving. With that, the individual bunches of greens are cheaper per serving than the prepackaged one-pound bags.

Canned Tomatoes and Tomato Paste

Canned tomatoes and tomato paste are available in just about any grocery store year-round. They are inexpensive and flavorful additions to many foods. They can be added to soups, stews, casseroles, sauces, dressings, and even beverages. Unless you grow your own tomatoes, the canned varieties are usually cheaper than buying fresh tomatoes for the same applications. The price of canned tomatoes (14.5-ounces) usually starts around $1.00 a can, with name brands being a little higher. Generic (6-ounce) cans of tomato paste may start as low as $0.42 a can with name brands being higher than that. Whichever you choose, they are a great buy and can add a lot of flavor to foods.

Frozen Vegetables

Frozen vegetables are a very easy and convenient food to have available. They can be used as side dishes and included into a wide array of other foods like salads, soups, stews, casseroles, etc. Many people are now buying frozen vegetables in steamable packaging, which makes cooking them in the microwave very easy and convenient. However, when comparing the cost per serving, the steamable packaging often adds extra expense to the vegetables. Notice that I said “often.” That is because this is not always the case. In this case, it’s helpful to compare cost per serving to determine which is cheaper…frozen vegetables in steamable packaging or those in regular packaging that cannot be placed in the microwave. Usually, those packaged in regular packaging are cheaper per serving, but not always, especially when comparing like items in a generic brand. That being said, however you buy them, frozen vegetables can go a long way in helping to stretch the food budget, depending upon how they are used.

Fresh Celery (Whole Bunch, Not Celery Hearts)

When shopping for celery, choosing the entire bunch will be cheaper than selecting a package of celery hearts. The whole bunch includes the leaves and root end. Many people cut off and discard the leaves, however, they are completely edible and add celery flavor to any dish they’re added to. If you have aversion to eating the celery leaves, place them in the freezer and save them for soup or stock. The entire bunch of celery often can be purchased for about $1.50, whereas the celery hearts will cost more than that, sometimes up to $3.00 for organic varieties.

Fresh Onions

One 3-pound bag of yellow onions can be found at many grocery stores for around $1.50 a bag. Onions are essential for flavoring some foods, and a 3-pound bag of onions can go a long way when being added to freshly prepared foods. They can be used raw in salads and on sandwiches, added to a huge array of cooked foods, and even caramelized and eaten as a side dish with a uniquely sweet flavor. For anyone who prepares food “from scratch” onions are a very inexpensive essential ingredient.

Fresh Garlic

Fresh garlic may appear to be expensive, since it is usually priced by the pound. However, a bulb of garlic is small and lightweight, bringing the cost per bulb down more than you would think at first glance. When priced by the “each,” garlic bulbs can be found for $0.50 each. Like onions, garlic is an essential ingredient in many home-cooked foods and there simply is no substitution. Considering that many recipes call for only one or two garlic cloves at a time, you can get some flavor bang for your buck when buying garlic.

 

Fruit…

Bananas

Bananas are one of the cheapest fruits available, often selling for around $0.69 a pound (and sometimes less). One medium banana will usually cost around $0.25 each, of course depending upon its size. They are filling and nutritious, so bananas are excellent options when on a tight budget. Even better is the fact that you can buy whatever number of bananas you want, down to only one, if needed.

Fresh Pineapple

Fresh pineapple is a fruit you may not think of when on a tight budget. However, they can often be found for around $2.25 each. Considering how much fruit you get from one whole pineapple, it’s a good buy, especially when comparing it to the cost of canned pineapple. One fresh pineapple contains about 5 cups of pineapple when cut into cubes. One-half cup is considered to be a serving, so one whole pineapple has about 10 servings of fruit. At $2.25 each, one serving of fresh pineapple comes to about $0.23. One 20-ounce can of pineapple chunks (packed in juice) sells for about $1.28. The can holds about 4-1/2 (1/2 cup) servings, bring the cost per serving to $0.28, so fresh pineapple is a better buy.

Watermelon (when in season)

One large watermelon in season offers a lot of servings and is a great bargain when considering the number of servings you get per fruit. When in season, they are usually sold by weight and are very inexpensive since they are usually plentiful. When off-season, many stores still carry them, but they are much more costly and would not be the cheapest option during the winter months and early Spring. Choose a melon that is heavy for its size, sounds hollow when tapped, and is yellowish on the side where it rested on the ground. There may be pre-cut melons available, but they will cost more per pound than the whole melons.

Frozen Mangoes

When thinking about inexpensive foods, mangoes usually don’t come to mind. However, when comparing the cost of a fresh mango to a large bag of frozen mango chunks, the frozen bag wins the prize. I found a 48-ounce bag of generic brand frozen mango chunks for $6.47. That may sound a bit pricey, but when considering the contents vs buying that same amount in fresh mangos, I considered the frozen option to be a good buy. The large bag had 10 each 1-cup servings, which is equivalent to about 10 average size mangoes. With the price of the large bag, that comes to about $0.65 per mango or per 1-cup serving. Where I live, fresh mangos usually sell for about $1.00 each. Sometimes they sell for less, but it’s not often that I can find them for as low as $0.65 each. So, with all things considered, if you enjoy mangoes, the frozen option may be a good choice for you. Also, the advantage of the frozen option is that you won’t be in a rush to eat them before they go bad. You can simply take what you need from the bag without issue.

 

Grain Products…

Oats

Oats have become increasingly more popular these days. They can be used as a traditional breakfast porridge, eaten soaked with milk of choice, made into oat milk, added to burgers and other foods, and even eaten in savory dishes at meals other than breakfast. When comparing prices, I focused on old fashioned rolled oats, either regular or quick cooking. Prices varied a lot, with $0.11 to $0.13 being the lowest cost per ½-cup serving (when measured dry) of rolled oats.

When comparing the price of steel cut oats, the cost per serving was about $0.18.

Rice

White Rice Long-Grain. There are many types of rice on the market, and they each have their own price points. For the most part, whichever type of rice you buy, it will have a relatively low cost per serving. When comparing the ever-popular long grain white rice, the cost per serving ranged from $0.04 to $0.08. This is an EXTREMELY low-cost food when considering cost per serving and can be a staple for many meals when on a tight budget.

Brown Rice, Long-Grain. When comparing the price per serving of brown rice, it was very comparable to the long-grain white rice, averaging about $0.06 per serving.

Pasta

Pasta is a standard low-cost food, often being sold for around $1.00 to $1.30 a pound (for traditional wheat-based pasta). It can be used in salads, side dishes, main dishes, soups, casseroles, and even as a crust for pizza. Food processors often list 2 ounces of dry pasta as a serving. From my personal experience, I find that to be about half what I would normally eat when having pasta as a main course. So, assuming pasta is the main course, we’ll count 4 ounces (dry) as one serving. At $1.30 a pound, that brings the cost of one serving to $0.33. If serving pasta as a side dish, using 2 ounces (dry) per serving, the cost would be about $0.16.

Bread

Bread can serve as a foundational element of many meals, from sandwiches to French toast to being used as a pizza base. Assuming a loaf of traditional bread costs about $3.00 and has 22 slices, the cost per slice is $0.14. The cost of specialty bread such as gluten-free bread is usually twice that of traditional wheat bread, and often has fewer slices per loaf. Assuming the cost of such a loaf is $6.00 with only 12 slices, the cost per slice is much higher at $0.50. If you’re on a tight budget and must eat gluten-free, then such bread may be too costly when money is tight. Opting for something else may be preferred.

 

Protein Foods…

Peanut (and Nut) Butter

Peanut butter can be used as a sandwich and snack filling, and even as a thickener and flavoring agent in sauces, dressings, and other foods. All nut/peanut butters are considered to be good sources of protein and may help meet nutritional needs, especially when dollars are short. Peanut butter is usually cheaper than nut butters, and is available in most grocery stores. Prices per 2-tablespoon serving vary widely among different types of peanut butters. One name brand all-natural peanut butter sold for $4.86 for a 26-ounce jar. The price per serving came to $0.21. Another name brand option of traditional peanut butter sold for $5.44 for a 40-ounce jar, bringing the cost per serving to $.16. A generic brand of traditional peanut butter sold for $4.68 for a 64-ounce jar, bringing the cost per serving to $0.08. DO read the labels because all peanut butters are not created alike. Ingredients DO vary, so be sure you’re getting what you need before making your purchase.

Nut butters vary in price depending upon the type of nut or seed used in the butter. When comparing a name brand of almond butter with a generic brand, of course the generic brand was cheaper per serving. The name brand sold for $6.97 for a 12-ounce jar, with 11 servings, bringing the cost per serving to $0.64. That may be too high when money is tight. The generic brand of almond butter was a little cheaper, selling for $4.98 for 12 ounces, bringing the cost per serving to $0.45. That is still not an extremely cheap food, but it is less costly than meat. So, it may or may not work for you when money is tight.

Dried Beans, Lentils, and Chick Peas

Dried legumes are well known for being inexpensive sources of protein. They can be cooked and used as a main dish or side dish, and added to soups, stews, casseroles, burger, tacos, burritos, and even salads. The prices will vary among the different varieties, but any way you go, you’ll get a lot of food for your dollar. Yes, they must be soaked and cooked, but there is not a lot of hands-on time spent in the process, and it’s actually very easy. Extras can be stored in the refrigerator or in the freezer for a longer period of time. Dried beans, lentils and peas should be a first-choice for a protein source when on a tight budget.

Canned Baked Beans

Canned baked beans are a very inexpensive choice when planning meals on a tight budget. Simply open the can and they are ready to use. They can be used as-is or more flavorings added, if desired, although that is not mandatory. One name brand of baked beans was sold for $1.50 for a 28-ounce can. The can held 6 each ½-cup servings, bringing the cost per serving to $0.25. Putting together a main dish with canned baked beans can’t be any easier when on a tight budget!

Canned Tuna

Canned tuna is another very quick and easy protein option when planning meals on a tight budget. When comparing prices, a 12-ounce can of name brand tuna sold for $2.08. There were three servings listed on the Nutrition Facts panel, bringing the cost per serving to $0.69. Not bad for a complete protein, and it’s cheaper than meat.

Eggs

A dozen eggs can be found in just about any grocery store. They often sell for around $1.50 a dozen, coming to about $0.13 each. This is REALLY inexpensive considering they can be used as a main course, boiled and added to salads and other dishes, used as binding agents in breads, pancakes, and other cooked or baked foods, and even eaten as snacks. When on a tight budget, having a dozen eggs in the refrigerator can help to stretch your dollars in a lot of ways!

 

Dairy…

Milk

Buying milk by the gallon is cheaper than buying it in smaller containers. If you’re a milk drinker, this may be your preferred option. Nonfat dry milk is usually cheaper than fluid milk, but the flavor is certainly not the same. If you don’t use a lot of milk, but want to have some available, consider buying a small box of dry milk and mix up only what you need at the moment.

Non-Dairy Milk

Non-dairy milks are without a doubt more expensive than cow’s milk. However, there are many reasons why some people avoid cow’s milk and opt for plant-based milks. If you prefer plant-based milks yet find them to be too expensive at the moment, consider making your own oat milk. It’s not hard to make, and you can easily make as much or as little as you want at a time. This saves money and allows you to use what you probably already have in your pantry.

 

Tips for Healthy Eating When Money is Short…

Plan Home-Cooked Meals and Make a Grocery List

Take time to plan your meals in advance, if at all possible. When money is tight, it’s far cheaper to prepare meals yourself than ordering take-out or going to your favorite restaurant. Take a look in the refrigerator, pantry and freezer and incorporate what you can that you already have into the next week’s meals. This will not only save money, but will help to rotate your food so it’s used before it gets stale or goes bad. Make a grocery list of what you’ll need (that you don’t already have) to make those meals. Try to avoid adding too many extra things that won’t be needed for the next week.

Stick with Your Grocery List When Shopping

When you’re at the store do your best to stick with your grocery list. When choosing items, look for the cheapest option and choose that, if it will work for you. This might be the least cost per ounce, pound, or by the “each.” Sometimes the label on the store shelf will list the price per unit. This can make shopping easier than trying to do the math yourself. If you see something you forgot to add to the list that you know you don’t have at home and will need for the meals you’ve planned, then get it. If it’s not needed for the next week, let it wait and save those few dollars for the moment.

Save Time by Fixing Large Meals and Using the Leftovers

This saves time over the course of the week. Leftovers can be used for lunches the next day, or used as small portions along with a salad for another main meal. They can also be frozen in individual serving size containers for use later when time and/or money is short.

Avoid Shopping When You’re Hungry

Shopping when you’re hungry is a BIG way to add to the grocery bill. It’s all-too-easy to pick up extra items when you have an empty stomach. Before you know it, you’ve gone way over budget. So, try to arrange your shopping trips after having eaten a substantial meal. It’ll do a budget good!

Buy Less Processed Foods (Strive for None)

Less processed, whole foods are healthier to eat than processed. Sometimes, they are cheaper. For instance, a brick of cheese is usually less costly than shredded packaged cheese. A whole cauliflower is cheaper than packaged cut cauliflower. A whole melon will be cheaper per pound than a cut melon. Nevertheless, many people swear that processed foods are cheaper when groceries are tallied. In some cases, that may be true. However, when considering the toll processed foods have on your health, eating whole, unprocessed foods (and preparing meals yourself from plain ingredients) will help to regain and preserve your health far better than their processed counterparts. There’s an adage that applies here… “You either pay for it at the grocery store, or pay later at the doctor’s office.” Truer words could never be spoken when it comes to food. If you want to keep or regain your health, remember that motto and opt for less processed foods any time you can. Your body will thank you for it. AND, so will your pocketbook in the long run!

Buy Generic Brands When You Can

Buy generic brands if you can. Read the labels to be sure they will meet your needs. Sometimes the ingredients in generic brands will differ than those in the name brands. This may or may not be right for you. If possible, use the generic brands since they will almost always be cheaper.

Avoid Junk Food

If a food won’t promote good health, then it’s not worth spending your precious dollars on. If you yearn for a dessert after a meal, choose fresh fruit instead of something laden with added sugars, fat and empty calories. Those foods are unhealthy to eat and are expensive too. Enjoy a piece of fresh fruit and savor it as you eat it. Slow down, enjoy the moment, taste the natural sweetness, chew slowly, and enjoy nature’s bounty as it is intended to be enjoyed.

Take Advantage of Sales

If items you use on a regular basis are on sale, buy a few extra to save dollars over time. If the items are perishable, make sure you can use them before they go bad. Otherwise, you’re simply tossing your hard-earned dollars in the trash.

Eat More Plant Proteins

Plant proteins such as beans, peas, lentils, nuts and seeds are cheaper per serving than most animal proteins. Such foods also provide an array of vitamins and minerals, along with fiber that is not found in animal foods. Even if you enjoy meat, fish and poultry, making one or two days a week “meat-free” will boost your health in many ways as well as giving your budget some relief.

Shop in Season

Fresh foods in season will often be cheaper than those that had to be shipped half way around the world to reach you during off-season months. Foods in season will also be higher in nutrient value than older ones that had to be shipped long distances to reach your grocery store. So, shopping in season and buying locally when possible not only gives your wallet a break, but also boosts your nutritional intake too.

Don’t Forget Frozen Fruits and Vegetables

Fruits and vegetables are usually frozen soon after being harvested. So in some ways, they may be fresher than their counterparts in the fresh produce isle. There may be some nutrient loss during the freezing process, but there is also nutrient loss over time in fresh fruits and vegetables. The only way to get around that is to pick your own from your personal garden or a local farm. Shopping at a local farm market is the next best thing, but in many areas they are not available year-round. Your next best option would be to choose frozen fruits and vegetables. Frozen fruits and vegetables can be used in meals, added to smoothies, used as a topping for morning porridge, thawed and used in salads and desserts. They are very convenient since they will be there when you’re ready for them, with no worries about perishability in the refrigerator.

Buy in Bulk When You Can

If you have storage room, buying in bulk can save money over time since many foods are cheaper by the “unit” when purchased in bulk. Grains are an excellent example. Rice, millet, barley, and oats can often be found in bulk, whether online or in some grocery stores.

Start a Garden, If Possible

Growing your own food is not only rewarding, but cheaper than buying it in grocery stores. Seeds are inexpensive, considering the yield you get from a mere seed or two. Extra seeds can be kept in the freezer to prolong their life, so they can be good for more than one growing season. Also, freshly grown produce often tastes better than store-bought, and its nutrient content should be higher than that of store-bought counterparts since they are not as old. So, get venturesome and start a garden if you can. Start small as you learn, then plant larger gardens as time, space, and knowledge allows.

Pack Your Lunch

Taking your own lunch ensures you have complete control over what’s in your meals. You’ll very likely be eating more nutritious meals than you would have if buying your lunch out, AND you’ll be saving money too. If you’re used to buying lunch out on a regular basis, taking your own lunch may seem like a daunting task. However, it doesn’t have to be. Make extra food in the evenings, pack it up in a to-go container, and place it in the refrigerator for the night. In the morning, simply take your lunch container to work with you and store it in the refrigerator there, if there is one. If not, put it in an insulated bag with ice packs and it should keep well for you until lunchtime. Most offices have a microwave available, so if it needs to be heated, use the microwave. Packing lunch for the next day while preparing supper (OR packing some leftovers when you’re finished eating supper) makes taking your lunch extremely easy and doesn’t take any extra time in the morning. Simple planning ahead makes this very do-able.

 

Resources
https://www.healthline.com/nutrition/29-cheap-healthy-foods#section2

https://tuppennysfireplace.com/best-frugal-foods-buy-broke/

https://money.usnews.com/money/personal-finance/spending/articles/cheap-foods-to-buy-when-youre-broke

https://familiesforfinancialfreedom.com/cheapest-groceries-list/

https://greatist.com/health/44-healthy-foods-under-1#Drinks

https://www.mymoneyblog.com/cheapest-vegetables.html

https://www.thekitchn.com/best-cheap-fruits-vegetables-258057

https://www.backyardboss.net/cheapest-fruits-and-vegetables/

https://www.almanac.com/content/measuring-vegetables-recipes-pounds-cups#

https://www.walmart.com/

https://www.healthline.com/nutrition/19-ways-to-eat-healthy-on-a-budget#section5

https://www.wisechoicemarket.com/blog/-the-true-cost-of-processed-foods/

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Blueberries

How to Keep Blueberries Fresh

Fresh blueberries are certainly seasonal. But with the wonders of modern transportation, we can find fresh blueberries in most grocery stores year-round. To say the least, they’re healthful to eat and most of us would benefit from including them in our foods as much as possible. Yet, we’ve all experienced the disappointment of having our prized fresh blueberries turn to moldy mush in the refrigerator. AND, this happens FAR earlier than expected. So, what can we do to remedy this situation? I found a way…read on!

First, moisture is the problem with fresh blueberries. With these delicious berries, moisture invites mold and decay. So, it’s important to keep your fresh berries as dry as possible. Absolutely don’t wash them until you’re about to use them! “OK, I know that” you say.

Here’s the key…When you get your fresh pack of blueberries home, before putting them in the refrigerator, look at the bottom of the carton. If it has a moisture absorber in it, great! Some packages have them whereas others do not. So, that’s Tip #1…look for a moisture absorber.

Tip #2…If it doesn’t have a moisture absorber at the bottom of the container, OR if the moisture absorber looks damp, you’ll need to add your own moisture absorber. It’s really simple. Gently transfer the berries to a clean, DRY bowl. Fold a paper towel or two to fit the bottom of the container and lay the folded paper towel in the container. Gently transfer the berries back into their original container and store them in the refrigerator. It’s THAT simple. They WILL last longer because the paper towel will help to absorb moisture that is released from the berries as they sit in their box.

Tip #3…To take this one step further and help the berries to last even longer, save a container from berries that you’ve finished up. Wash the container well and allow it to dry completely. When you purchase your next box of fresh berries, follow the same procedure as Tip #2, but also place a folded paper towel in the bottom of your extra container. When you return your newly purchased berries back to their container, divide the berries between the two containers, leaving each container only about half full. This allows for more air flow around the berries, helping them to keep fresh even longer.

I’ve tried these methods and trust me, they work! Our fresh berries have lasted much longer than when we simply put the containers directly in the refrigerator. Now, please don’t ask me exactly how long the berries will keep like this. That depends upon how old the berries are to begin with, so I can’t predict that. Nevertheless, we have not had to toss moldy berries in the trash since I started doing this simple trick.

Below are videos where I demonstrate these tips. I hope this helps!

Enjoy,
Judi

https://youtu.be/f6xbjRGk4qQ

second video link here

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Lettuce

Lettuce 101 – The Basics

Lettuce is a leafy green vegetable that we’re all familiar with. Many of us eat lettuce every day, whether it’s in a salad or included in a sandwich of some sort. It’s simply everyday fare. Yet, it’s a vegetable we can do more with than we think, and it often has more nutritional value than we give it credit for. I invite you to explore the possibilities of what you can do with lettuce and use more of it where you can. It’s more than just water packed in a green leaf! Check out the information below to learn more about this humble, noteworthy leafy vegetable!

Enjoy,
Judi

About Lettuce
Lettuce is an annual leaf vegetable of the aster family, Asteraceae. There are four varieties that are commonly grown: (1) asparagus lettuce with narrow leaves and a thick stem (i.e. celtuce, popular in China), (2) head or cabbage lettuce with leaves folded into a compact round head (i.e. iceberg), (3) leaf or curled lettuce, with leaves that are loose, curled and smooth-edged or oak-leaf in shape (i.e. green leaf), and (4) cos with smooth leaves that form a tall, oblong, loose head (i.e. romaine).

There are two classes of head lettuce: (1) Butterhead types (i.e. Boston and Bibb lettuces) with soft, large leaves that separate easily from the base of the stem, and (2) crispy types (i.e. iceberg lettuce), with crispy leaves that form hard, compact heads. Lettuces can have colors ranging from different shades of green to deep red and purple. Some newer varieties have variegated colors. The crisp head varieties are very popular in the United States.

Lettuce is by far the world’s most popular salad vegetable. It is native to the eastern Mediterranean region and western Asia. Lettuce was first cultivated by ancient Egyptians who transformed the plant from a weed with seeds used to produce oil, to a food grown for its leaves and seeds. The plant was introduced to Greeks and Romans, who gave it the name “lactuca” where the name “lettuce” came from. The plants eventually made their way around the world, where different varieties were eventually developed and cultivated, especially in Holland. People in most countries eat lettuce raw, whereas celtuce lettuce is often cooked in China. Most lettuce eaten in the United States is grown in California.

Nutrition and Health Benefits of Lettuce
Lettuce is one food you can eat without guilt, with only 11 to 20 calories in 2 cups, depending upon the variety. It has extremely little fat, little carbohydrate and protein. However, the nutrient content starts to pick up with fiber, having about 2 grams in 2 cups, depending upon the variety. When comparing nutrient value of assorted types of lettuce, romaine lettuce often tops the list with higher levels of specific vitamins and minerals, while iceberg is often toward the bottom. Nevertheless, iceberg lettuce does have nutritional value.

Romaine is the lettuce to choose when shopping for the most nutrient-dense lettuce. It supplies good amounts of Vitamin A (carotenoids), Vitamin K, folate, molybdenum, dietary fiber, manganese, potassium, biotin, Vitamin B1, iron, copper, Vitamin C, Vitamin B2, omega-3 fatty acids, Vitamin B6, phosphorus, chromium, magnesium, calcium, and pantothenic acid. Despite its high water and low calorie content, that’s a lot to be said for romaine lettuce!

Heart Health. Considering the wide range of nutrients provided by romaine lettuce, this lettuce in particular, can be considered a heart-healthy food. The Vitamin C and beta-carotene work together to help prevent oxidation of cholesterol, which would cause it to become sticky and cling to arterial walls forming plaque. The fiber in romaine lettuce helps to remove bile from the body, forcing the production of more bile. This in turn, lowers blood cholesterol. The folate in romaine helps to keep the amino acid homocysteine in check, thereby lowering the risk of heart disease. Furthermore, the potassium in romaine helps to keep blood pressure in check. There’s plenty of reason to opt for romaine lettuce when you can!

How to Select Lettuce
No matter what type of lettuce you’re buying, you want your lettuce to be as fresh as possible. Look for brightly colored leaves that appear crisp, not wilted, and are free of blemishes. If possible, choose heads with stems that are not browning from the base.

How to Store Lettuce
To stay crisp and fresh, lettuce needs moisture and air. Here are the steps to keeping lettuce fresh and crisp, according to https://thespruceeats.com:

Loose Leaf Lettuce. Remove any damaged leaves, then wash your lettuce. Dry it in a salad spinner or on paper towels. Wrap the lettuce in dry paper towels or a clean cloth and place it in a rigid storage container with a lid. The towel will absorb any excess water while helping to maintain a humid environment. It’s helpful to store the washed lettuce in the crisper drawer of the refrigerator for proper temperature during storage. If not possible, store them toward the bottom of the refrigerator and try to keep the container from resting against the back of the refrigerator where the lettuce might freeze. Replace the paper towel or cloth when it feels wet. Check the lettuce every day or two and remove any leaves that are not at their best. Use loose leaf lettuce within 7 to 10 days for best quality.

Head Lettuce (Unwashed).  Remove any outer leaves that are wilted or damaged. Leave the heads intact and do not wash them until you are ready to use the lettuce. Store the head of lettuce wrapped in paper towels or a clean cloth in the crisper drawer of the refrigerator. Replace the towels when they appear wet. Head lettuce can last from one to three weeks when stored like this. If the outer leaves start to look bad, remove and discard them until you reach inner leaves that look good. Use them as soon as possible.

Storing Washed and Cut Lettuce. Wash and spin dry cut lettuce. If you do not have a salad spinner, allow the lettuce to air dry on paper towels or a clean cloth towel. Wrap your washed/dried lettuce in a dry paper or cloth towel and place it in a rigid covered container. A plastic bag may be used, but they may keep better in a covered container since that will protect them from getting bumped and bruised. Store it in the crisper drawer if possible, for optimal temperature. Replace the towel if it gets wet, and remove any damaged/aging leaves for optimal storage life.

Tips for Lettuce Storage. (1) Lettuce bruises or gets damaged easily. So, try not to shove other foods or containers against your lettuce in the refrigerator. That’s why storing lettuce in a container can be helpful. (2) Try not to push your lettuce to the back of the refrigerator, where it might freeze. If this happens, it will not be good for salads, as freezing lettuce makes it mushy. (3) If you’re slow to eat your lettuce, choose romaine or iceberg, which seem to keep the longest.

Reviving Wilted Lettuce. If your lettuce starts to wilt, revive it by placing it in a bowl of ice water for a few minutes before you use it. Dry the soaked lettuce, then use it as planned.

When to Discard Lettuce. If your lettuce starts to look slimy, brown, moldy, and/or develops a bad odor, it’s time to toss it out.

Quick Ideas and Tips for Using Lettuce
* Add lettuce of any type to your sandwiches, burgers, or wraps for added crunch, flavor and a little nutrient boost.

* Just about everything goes with lettuce. When making a meal salad, get creative! Add a variety of your favorite foods from different categories…proteins, fruits, other vegetables, grains, dairy and non-dairy. Add your favorite dressing and enjoy! Change it up as often as you can for variety and nutrient balance.

* Enjoy a lettuce wrap with your favorite foods. Use large lettuce leaves, and double or triple them for strength if needed. Fill with your favorite sandwich, taco or burrito filling, wrap and enjoy!

* Years ago, lettuce was always cooked…mostly in soups. If you’re really looking for something different to try, add some lettuce to a vegetable soup at the end of cooking! The heat will wilt the lettuce while it still maintains some of its crunch. The same thing can be done with arugula and spinach.

* If you’re concerned about bacteria or other microbes on your food, opt for whole heads of lettuce (those with leaves still attached to the base). Researchers have found that whole heads of lettuce had FAR less bacteria on them than the cut, bagged varieties. This is true, even for those labeled as being “triple washed” and “ready to eat.”

* Lettuce can bruise easily. When washing/cutting lettuce in advance to be stored in the refrigerator, either tear the lettuce or cut it with a plastic lettuce knife (rather than a metal knife). Cutting lettuce in advance with a metal knife can bruise the lettuce, causing brown edges on the leaves where it was cut. This is not a problem if you will be eating your lettuce right away, but may be noticeable for stored prepared lettuce.

* When storing lettuce, keep it away from ethylene-producing fruit, which would cause the lettuce to age prematurely. Such fruit includes apples, bananas, tomatoes, avocados, kiwi fruit, and cantaloupe. [Note that this is not an all-inclusive list.]

* Lettuce contains a lot of water. Why not add some to your next smoothie?

* Try adding some shredded crisp lettuce to your next vegetable stir-fry!

* Next time you grill something, take a head of lettuce like iceberg or radicchio, slice it in half through the core, and grill it, cut side down. It will have grill marks, and a hint of smokiness what will add an interesting flavor twist to your next salad.

* When you’re braising something, try adding some crispy romaine along with or instead of cabbage. Lettuce absorbs other flavors readily, so this should enhance the flavor of your dish.

* When you want a quick snack, top some crispy lettuce leaves with your favorite cracker topping, like nut butter and fruit, hummus, egg salad, chickpea salad, refried beans, cheese, or anything like that.

Herbs/Spices That Go Well with Lettuce
Basil, capers, cayenne, chervil, cilantro, cumin, dill, garlic, ginger, lovage, mint, mustard, parsley, pepper (black, white), salt, tarragon, thyme

Foods That Go Well with Lettuce
Proteins, Legumes, Nuts, Seeds: Almonds, beans, beef, cashews, chicken, chickpeas, eggs, hazelnuts, pecans, pine nuts, pistachios, seafood, seeds (i.e. pumpkin, sesame, sunflower), tahini, tempeh, tofu, turkey, walnuts

Vegetables: Arugula, beets, bell peppers, carrots, cauliflower, celery, celery root, chayote, chiles, chives, cucumbers, fennel, greens (baby and other salad greens), jicama, leeks, mushrooms, nori, onions, parsnips, peas, potatoes, radicchio, radishes, scallions, shallots, sprouts, squash (summer and winter), sugar snap peas, tomatoes, watercress

Fruits: Apples, avocados, citrus fruits (lemons, lime, grapefruit, oranges, tangerines), cranberries (dried), mangoes, olives, pears, pomegranates, persimmons, raisins

Grains and Grain Products: Bulgur, corn, corn chips, corn tortillas, croutons, quinoa, rice

Dairy and Non-Dairy: Buttermilk, cheese (dairy and nondairy), crème fraiche, yogurt

Other Foods: Honey, mayonnaise, miso, oil, soy sauce, tamari, vinegar, Worcestershire sauce

Lettuce has been used in the following cuisines and dishes…
Lettuce wraps, salads, sandwiches, soups

Suggested Flavor or Food Combos Using Lettuce
Use lettuce with any of the following combinations…

Almonds + Avocado + Carrots + Smoked Tofu + Tomatoes
Almonds + Jicama + Orange
Apples + Celery + Lime + Raisins + Walnuts
Avocado + Grapefruit + Pecans + Radicchio
Carrots + Cucumbers + Dill + Feta Cheese
Chickpeas + Cucumbers + Feta Cheese + Olives + Red Onions + Tomatoes
Dill + Garlic + Lemon + Scallions
Dijon Mustard + Lemon + Olive Oil + Scallions
Fennel + Grapefruit
Figs + Goat Cheese + Tarragon
Gorgonzola Cheese + Hazelnuts + Lemon + Olives
Pears + Sherry Vinegar + Walnuts

Recipe Links
Stir-Fry Lettuce https://www.thespruceeats.com/stir-fry-lettuce-recipe-695327

Thai Basil Chicken Lettuce Wraps https://www.thespruceeats.com/thai-basil-chicken-lettuce-wraps-3217221

Classic Wedge Salad https://www.thespruceeats.com/classic-wedge-salad-4688322

Stir-Fried Garlic Lettuce (vegan) https://www.theperfectpantry.com/2009/10/shao-hsing-wine-recipe-stirfried-garlic-lettuce.html

Strawberry, Blueberry & Greens Salad with Honey Vinaigrette https://www.thekitchenismyplayground.com/2015/05/strawberry-blueberry-greens-salad-with.html

Parmesan Crusted Romaine and Chicken https://sweetphi.com/parmesan-crusted-romaine-chicken-eating-better-health-key/

Lettuce Salad with Tomato and Cucumber https://ifoodreal.com/lettuce-salad/

38 Recipes using Salad Greens https://www.bonappetit.com/test-kitchen/ingredients/slideshow/lettuce-recipes

Orange Romaine Salad https://www.allrecipes.com/recipe/89712/orange-romaine-salad/?internalSource=rotd&referringId=16350&referringContentType=Recipe%20Hub

Roasted Lettuce, Radicchio, and Endive https://www.allrecipes.com/recipe/246655/roasted-lettuce-radicchio-and-endive/?internalSource=staff%20pick&referringId=16350&referringContentType=Recipe%20Hub&clickId=cardslot%201

Strawberry and Feta Salad https://www.allrecipes.com/recipe/62686/strawberry-and-feta-salad/?internalSource=hub%20recipe&referringId=16350&referringContentType=Recipe%20Hub&clickId=cardslot%208

Holiday Lettuce Salad https://www.tasteofhome.com/recipes/holiday-lettuce-salad/

40 Lettuce Recipes You Can Get Excited About https://www.tasteofhome.com/collection/lettuce-recipes/

Cranberry Almond Lettuce Salad https://www.food.com/recipe/cranberry-almond-lettuce-salad-105318

Resources
https://www.britannica.com/plant/lettuce

http://justfunfacts.com/interesting-facts-about-lettuce/

https://www.tasteofhome.com/collection/protein-packed-lettuce-wrap-recipes/

https://www.thespruceeats.com/store-lettuce-for-freshness-996048

https://www.thespruceeats.com/all-about-lettuce-2217514

https://www.thespruceeats.com/how-to-wash-lettuce-and-greens-2216968

https://www.thekitchn.com/we-tried-3-ways-to-store-salad-greens-and-heres-our-winner-tips-from-the-kitchn-211770

https://www.thekitchn.com/lettuce-is-so-much-more-than-salad-here-are-10-more-ways-to-eat-it-tips-from-the-kitchn-220136

https://www.thekitchn.com/lettuce-is-so-much-more-than-salad-here-are-10-more-ways-to-eat-it-tips-from-the-kitchn-220136

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Lima Beans

Lima Beans 101 – The Basics

About Lima Beans
Lima beans, often called butter beans because of their buttery texture, are thought to have originated in South America. Early European explorers first discovered them in Lima, Peru. With that, their name as “lima beans” was established. It is believed that the beans have been cultivated in Peru for over 7,000 years. They were carried around the world by explorers and have since become an important crop in Africa and Asia. In the United States, most commercial production is in California.

There are many types of lima beans, with the most popular in the United States being the Fordhook (also known as the butter bean), and the baby lima bean. The pod is flat, oblong, slightly curved, and usually about three inches long. The pods often contain two to four seeds that have come to be known as lima beans. The seeds are usually a cream to green color. However, some varieties can have white, red, purple, brown or even black seeds. Limas have a starchy, potato-like flavor and a grainy yet slightly buttery texture.

Nutrition and Health Benefits of Lima Beans
Lima beans are an excellent source of molybdenum, with one cup providing 313% of our daily needs of this important trace mineral. Limas are a very good source of dietary fiber, copper and manganese. They are also a good source of folate, phosphorus, protein, potassium, Vitamin B1, iron, magnesium and Vitamin B6. One cup of cooked lima beans has 216 calories, 13 grams of fiber, and almost 15 grams of protein. They have very little fat, zero cholesterol, and are very low in sodium.

Caution. Lima beans should never be eaten raw. This includes grinding them for flour, which should not be done. They contain compounds that, when damaged, can release cyanide. To destroy the enzymes that release these compounds, it is extremely important to soak and completely cook your lima beans before eating them. Once this is done, they can be a very beneficial addition to a healthy diet.

Iron. One cup of cooked lima beans provides about 25% of our Daily Value of iron. This can be important, especially if you have low iron levels. Serve your lima beans with a Vitamin C-rich food (such as bell peppers or citrus fruits) in the same meal and your iron absorption will be increased.

Heart Health. Lima beans are rich in fiber, folate, potassium, and magnesium, all of which contribute in unique ways to improve and maintain heart health. Limas are rich in soluble dietary fiber which helps to remove cholesterol from the body, helping to reduce the risk of heart disease. Folate, which is plentiful in lima beans, is known to help keep homocysteine levels in check, thereby helping to reduce the risk of heart disease. Limas are rich in potassium and magnesium. These are important in helping blood vessels to relax, maintaining proper blood pressure.

Free Radical Protection. Limas are a very good source of manganese. This mineral is a key factor in antioxidant compounds that seek out and destroy harmful molecules in the body, reducing oxidative stress. This helps the immune system to function at its best warding off disease and helping to prevent various health conditions.

Sulfite Sensitivity. Lima beans are an excellent source of molybdenum, a trace mineral that is part of the enzyme that metabolizes sulfites. Sulfites are added to many foods and even medications as preservatives. Yet, some people are sensitive to sulfites, causing a rapid heartbeat, headache and disorientation. Those who react to sulfites may be deficient in molybdenum. If this is the case, lima beans may help alleviate that problem.

How to Select and Store Lima Beans
Fresh Lima Beans. Fresh lima beans are not easily found, and are usually sold in specialty markets or farmer’s markets where they are locally grown. If you find fresh lima beans, look for ones that are firm, dark green and glossy, and without blemishes, wrinkling or yellowing. They are extremely perishable, so if they are shelled, examine them closely for mold or decay.

Fresh lima beans in their pods should be refrigerated and used within a few days. For optimal storage, shell the beans, blanch them, then freeze or dehydrate them. Frozen lima beans do not need to be thawed before being cooked. Once cooked, they should be used quickly as they will only keep refrigerated (in a covered container) for 3 to 4 days.

Dried Lima Beans. Many grocery stores carry dried lima beans, as prepackaged or in bulk bins. Make sure there is no evidence of moisture or insect damage. Store your dried lima beans in an airtight container in a cool, dry, dark place, where they will keep at good quality for 2 to 3 years. However, when stored properly, they will be safe to eat well beyond that.

Canned Lima Beans. Most grocery stores stock canned lima beans, and they are usually stamped with a “best by” date. For long-term storage, look for a stamped date as far in the future as you can find. Read ingredient labels, as some canned lima beans may contain additives that you may or may not want. Salt, coloring agents, firming agents, and flavorings may be added. Organic lima beans may not have coloring or firming agents, but still may have some flavorings added, so it’s important to read the ingredients list to be sure the contents will meet your needs. Also, some canned foods still contain liners made with BPA (Bisphenol-A), an anticorrosive agent, whereas others are not. If BPA is a concern to you, be sure to read the label carefully and also check for information stamped on either end of the can itself. If there is no mention of BPA anywhere on the can, it most likely has a liner that contains BPA.

Canned lima beans should be stored in a cool, dry place. If you notice rust, leaking, extreme damage to the can, or bulging, discard the can. The contents may not be safe to eat. If your canned beans have an off odor, flavor or appearance, or if there is mold in them, they should be discarded. Unopened, properly stored cans of lima beans will maintain a good quality for 3 to 5 years, but will be safe to eat beyond that, even if it is beyond the “best by” date. Note that over time, even though the beans will be safe to eat, the flavor, texture and color may change.

Once opened, canned lima beans should be stored in the refrigerator in a covered container and used within 3 to 4 days. If you cannot use them within that time, simply place the lima beans in a covered, airtight container and store them in the freezer. They will maintain their best quality for 2 months, but will be safe to eat beyond that.

Frozen vs Canned vs Dried Lima Beans
Cost. When comparing the cost per serving, there were a number of options to compare: frozen limas in steamable packaging, frozen limas in non-steamable packaging, dried lima beans (baby and large), and canned lima beans (non-organic (baby and large), organic, and seasoned). There was a wide swing in price per serving based on prices I found at the moment and the type of bean, brand, vendor and organic vs non-organic options available. Because prices can vary so much considering all the variables, the best way to find the cheapest price per serving would be to carry a calculator to the store with you and compare among what is available at the time. However, here are my findings that could very likely apply to most scenarios.

Cost per 1/2 cup serving:
$0.13 Baby dried lima beans (generic brand) at $1.72 per 16 oz bag
$0.17 Large dried lima beans (generic brand) at $2.22 per 16 oz bag
$0.27 Frozen lima beans (generic brand) in regular packaging at $1.34 per 16 oz bag
$0.27 Canned large butter beans (Bush’s) at $0.94 per 16 oz can
$0.33 Canned seasoned lima beans (Margaret Holmes) at $1.16 per 15 oz can
$0.34 Frozen lima beans (generic brand) in steamable packaging at $1.34 per 12 oz bag
$0.67 Canned organic butter beans (Eden brand) at $2.34 per 15 oz can

Overall, the dried lima beans were the cheapest per serving, with BABY limas, generic brand, at a large discount store being the cheapest at $0.13 per serving. Considering the difference in cost per serving between the dried lima beans and the next in line with respect to cost, it seems safe to assume that dried lima beans are your cheapest option. Even when considering the cost of electricity or gas and water to prepare the beans, the dried beans will probably still be your least costly.

When comparing canned vs frozen lima beans, the frozen generic brand in regular (not steamable) packaging tied in price per serving with Bush’s brand canned large butter beans. This was an interesting discovery and makes some brands of canned beans worth adding to your pantry for an emergency food or when time for food preparation is short.

Price per serving increased with specialty packaging (steamable) or treatment of the beans (seasoned or organic). So, it’s helpful to have this knowledge when shopping for lima beans, understanding which would be your least expensive per serving, and knowing that you’ll pay more per serving for specific options, especially organic.

Overall winner = Dried baby lima beans

Convenience. Needless to say, canned beans are more convenient than dried beans, and even frozen lima beans since they still need to be cooked. You simply open the can, rinse and drain the beans, and they’re ready to use. The canned beans are an excellent choice if you’re always short on time and can’t (or don’t want to) take the time to cook dried beans. However, it does not take a lot of time to prepare frozen lima beans. They usually cook in about 15 minutes. They can be put on the stove first to cook as other foods are being prepared. So, they are a close second to canned beans with regard to convenience. With that being said, canned beans should be a staple item kept in your pantry in case of an emergency. If the power goes out or if you temporarily lose your water supply, canned beans can be eaten straight from the can (where frozen or dried beans cannot be eaten without being cooked first). Canned beans can be a lifesaving source of food when there is no way to cook. It’s better to be prepared, and not need it, then need it and not be prepared!

Many people believe cooking dried beans is a big ordeal. However, when considering “hands on” time, it’s actually very little. It takes little time to sort and rinse the beans then cover them with water in a pot. After being soaked, it takes little time to drain them then refill the pot with water. The cooking process pretty much takes care of itself. Then draining them takes little time, again. So, it’s really not hard nor time-consuming to cook dried beans when considering actual hands-on time. Furthermore, they can be cooked in a slow cooker or pressure cooker to make things a little simpler.

Overall winner = Canned lima beans

Nutritional Value. The nutritional value of canned or frozen lima beans is about the same as cooked dried lima beans. Either way, the beans need to be cooked completely before being eaten or canned, so they should have about the same nutrient content. So, this factor should not be a determinant when considering which form of lima bean to buy.

Overall winner = Three-way tie

Additives. If you want to avoid any additives in your foods, cooking dried or frozen lima beans is an excellent option. In this case, you can control what is added to the beans. Canned beans may have added salt and other ingredients as firming or color retention agents. Organic canned beans will not have firming or color retention agents, but still may have added salt. Some beans are canned without salt, so read the label to be sure. So, organic beans may be a good choice for you. Otherwise, cooking dried beans gives you complete control as to what is added to your beans. Frozen lima beans usually do not have any additives in them, so they are another excellent option if you’re avoiding additives of any sort. When in doubt, read the label to be sure.

Overall winner = Tie between dried and frozen lima beans

BPA. BPA (bisphenol-A) is an anticorrosive agent that has been used in can linings and other applications such as water bottles, bottle caps, water supply lines and even dental sealants. Research has found that this agent may cause harmful effects such as increased blood pressure and damage to unborn fetuses and young children. If you’re concerned about the possible harmful effects of BPA, it’s wise to look for cans labeled as BPA-free. Progressively, more manufacturers are using BPA-free cans, but not all. So, it pays to read the label or the information that was stamped on the end of the can. To avoid BPA from cans, cooking dried or frozen beans ensures you’re not ingesting any of the chemical.

Overall winner = Tie between dried and frozen lima beans

Flavor and Texture. Taste perception is subjective and differs from person to person. However, the overall consensus is that cooked dried beans taste better than canned beans. I agree with that statement (in my humble opinion). When adding frozen lima beans to the comparison test, I personally find the flavor of frozen lima beans to be the best among the three options (canned, frozen, dried and cooked). If flavor is a big factor for you, then cooking frozen lima beans may be your best option, followed by cooked dried, then canned. The advantage of cooking your own frozen or dried beans gives you the opportunity to flavor them to your liking. Adding onions, garlic, and/or herbs during the cooking process allows flavors to infuse in the beans that would not otherwise happen. If you still need the convenience of canned beans, adding them to soups, stews or other dishes where they will be combined with a lot of other foods, may mask the flavor difference of canned beans.

Overall winner = Frozen lima beans

How to Prepare Dried Lima Beans
First sort through your dried beans to remove any stones, debris, or damaged beans. Then give them a good rinse, and drain the beans. Then they need to be soaked. There are two ways to soak your dried lima beans…

Long Soaking Method. Simply place your sorted and rinsed beans in a large pot with a lid. Cover them with at least two inches of water and allow them to sit in the covered pot for 6 to 8 hours or overnight. Drain the water and cover them by at least one inch of fresh water. Cook as directed below.

Quick Soaking Method. Place your sorted and rinsed beans in a large pot with a lid. Cover them with at least two inches of water and bring them to a boil. Boil the beans for two minutes, then remove the pot from the heat. Cover the pot with its lid, then allow them to sit for two hours. Drain the water and cover them by at least one inch of fresh water. Cook as directed below.

Cooking Your Soaked Beans. Bring your soaked beans that have been covered with fresh water to a boil. Lower the heat to simmer and tilt the lid on the pot. Allow them to simmer slowly until the beans are tender. This will usually take about 45 minutes. Skim off any foam that forms as they are cooking.

Important! Do not add any salty or acidic ingredients to your beans as they are cooking. This will cause them to become firm and will be hard to cook properly. If seasoning is desired, add any salty or acidic ingredients toward the end of cooking time. If desired, aromatic ingredients such as onions, garlic, and herbs may be added at the start of cooking to flavor your lima beans.

Quick Ideas and Tips for Using Lima Beans
* Try a succotash burrito or taco filling. Combine cooked lima beans with corn, chopped tomatoes and scallions. Top with diced avocado, cilantro, and a little hot pepper if desired. Enjoy!

* Blend cooked lima beans and sweet potatoes together. Serve with your favorite grain and vegetable.

* Add lima beans to your favorite vegetable soup.

* Lima beans are very versatile. Use them as a main dish, a side dish, in soups, stews, and curries, and even in salads. Get creative!

* Try roasted lima beans! Dry cooked lima beans on a cloth or paper towel. Transfer them to a bowl, coat them with a little olive oil, and sprinkle with salt, lime juice, and some cayenne powder or paprika. Spread on a baking sheet and roast at 425F until they are slightly browned. Watch carefully, as they can burn easily. Enjoy them hot or at room temperature. Store extras in the refrigerator to enjoy later.

* For easy and flavorful lima beans, cook a pack of frozen lima beans in stock or broth of your choice. Add in a little onion, garlic, thyme, salt and pepper and you’re done!

Herbs/Spices That Go Well with Lima Beans
Basil, bay leaf, chervil, chili pepper flakes, cilantro, dill, fennel seeds, garlic, horseradish, marjoram, mint, nutmeg, oregano, parsley, pepper (black), rosemary, sage, salt, sorrel, sumac, thyme

Foods That Go Well with Lima Beans
Proteins, Legumes, Nuts, Seeds: Bacon, beans (green), chicken, ham, pork, seafood

Vegetables: Bell peppers, carrots, chives, cucumber, eggplant, fennel, kale, leeks, lettuce, mushrooms, onions, scallions, spinach, squash (winter and summer), tomatoes and tomato paste

Fruits: Lemon, olives

Grains and Grain Products: Corn, quinoa, rice

Dairy and Non-Dairy: Butter, buttermilk, cheese (esp. cheddar, feta, Parmesan), cream, yogurt

Other Foods: Molasses, oil (esp. olive), tamari, vinegar (esp. cider, red wine), wine (dry white)

Lima Beans have been used in the following cuisines and dishes…
Casseroles, dips, purees, salad (i.e. three bean), soups, Southern (U.S.) cuisine, spreads, stews, succotash

Suggested Flavor or Food Combos Using Lima Beans
Add lima beans to any of the following combinations…

Chili pepper flakes + garlic + lemon juice + olive oil
Corn + tomatoes (succotash)
Corn + garlic + rosemary + tomatoes (succotash)
Fennel + garlic
Feta cheese + olives + tomatoes
Feta cheese + spinach
Garlic + lemon + olive oil + oregano
Garlic + onions
Scallions + yogurt

Recipe Links
Corn and Lima Bean Salad https://www.myrecipes.com/recipe/corn-and-lima-bean-salad

Garlicky Lima Bean Spread https://www.myrecipes.com/recipe/garlicky-lima-bean-spread

Bacon-Wrapped Chicken with Basil Lima Beans https://www.myrecipes.com/recipe/bacon-wrapped-chicken-beans

Herbed Lima Bean Hummus https://www.epicurious.com/recipes/food/views/Herbed-Lima-Bean-Hummus-103043

Southern Lima Beans with Rice https://www.food.com/recipe/southern-lima-beans-with-rice-51795

Baby Lima Beans (Butterbeans) https://www.foodnetwork.com/recipes/trisha-yearwood/baby-lima-beans-butterbeans-recipe-2116626

Lemon Salmon with Lima Beans https://www.foodnetwork.com/recipes/food-network-kitchen/lemon-salmon-with-lima-beans-recipe-2106927

Lima Bean Tahini Dip https://www.foodnetwork.com/recipes/food-network-kitchen/lima-beantahini-dip-8246428

Farmer’s Caviar https://www.foodnetwork.com/recipes/farmers-caviar-5407929#reviewsTop

Butterbeans with Butter, Mint, and Lime https://www.epicurious.com/recipes/food/views/butter-beans-with-butter-mint-and-lime-51238420

Greek Style Baked Lima Beans https://holycowvegan.net/greek-style-baked-lima-beans/#wprm-recipe-container-13108

Resources
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=59#descr

https://www.stilltasty.com/fooditems/index/17565

https://www.stilltasty.com/fooditems/index/17564

https://www.livestrong.com/article/42153-lima-beans-nutrition-information/

https://www.organicfacts.net/lima-beans.html

https://www.healthline.com/nutrition/foods-high-in-soluble-fiber#section2

https://www.dovemed.com/healthy-living/natural-health/7-health-benefits-of-lima-beans/

https://www.livestrong.com/article/280126-health-benefits-of-lima-butter-beans/

https://www.foodnetwork.com/recipes/roasted-lima-beans-recipe-1969781

https://healthyeating.sfgate.com/dried-beans-vs-canned-beans-nutritional-values-3026.html

https://cooking.stackexchange.com/questions/67651/do-frozen-lima-beans-contain-cyanide/67660

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Mango Citrus Cilantro Dressing

Mango Citrus Cilantro Dressing

Here’s an easy salad dressing to blend up in no time at all. It’s vegan, oil-free, salt-free, and has no added sugar. The flavor can be adjusted from sweet and tangy to very tangy, as desired, depending on whether you add vinegar to the mix. See the important note in the recipe!

Below is a video demonstration on how to make the dressing. The written recipe is below the video.

Enjoy!
Judi

Mango Citrus Cilantro Dressing
Makes About 2 Cups

1 cup chopped mango (About 1 mango)
2 Tbsp ground flax seed
1 stalk (about ½ cup) celery, chopped
1 large navel orange, peeled, sectioned
1 lime, quartered, peeled
1/3 cup chopped cilantro
Up to 2 Tbsp white wine vinegar (or water, if needed), optional*

Process everything (except added vinegar or water, if possible) until smooth in a blender. (See important note below!) The flax seed will thicken the dressing as it rests.

This dressing is best when eaten the day it is made. The sweetness of the mango tends to dissipate beyond that. If you need to keep it beyond the first day, you may want to add some sweetener of choice to restore its sweetness.

Store in a covered container in the refrigerator and use within 5 days.

*Important! Blend and taste the mixture before adding any vinegar, especially if using this as a dip. You may or may not want the increased tang from the added vinegar. If omitting the vinegar, you may need to add up to 2 tablespoons of water if the mixture is too thick. But blend the mixture without added liquid if your blender will handle the task. Then taste the mixture and add water or vinegar if desired. Note that the mixture will thicken as it rests from the added ground flax seed.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.