The Real Value of your Food

As I write this in beginning months of 2024, one thing that many are noticing now….more so than last year, is the increasing prices at both the grocery stores and at restaurants. Add to that price increases across all areas in a family budget and you have frazzled grocery shoppers. Or overspending grocery shoppers.

Yes, a year ago when prices went up a few cents or a quarter here and there, many had the attitude of ‘Yeh, I noticed prices are going up. I’ve got this! No big deal. However, these last months, there has been a greater domino effect throughout that is making an impact on many families at the grocery store. But I’d like to throw in another issue that is just as important and that is the value of the food we are purchasing to begin with. 

In addition to just looking at prices, let’s look at what we bought this week.If we don’t look at what we bought, we can pay for it in ways we may not realize.

And while it may be a marketed as a “value”, what is listed in that cheaply made boxed dinner dish may end up costing more in the long run. Things we wouldn’t pull off our pantry shelves when cooking a meal ourselves.

Things like MSG, EDTA, or other preseratives that we may not even recognize. Also “flavors” can include hidden undisclosed, unnatural ingredients we would never use when cooking ourselves.

What about extra sodium in a form that does not benefit our body?

And an abundance of heavily processed sugar added to these boxed items or prepared dishes?

As a health coach, I like to take the approach of taking things one step at a time. So, as you look at your list of what you bought, you may need to look at trimming your food budget. After all, it can be one of the greatest expenses in our budgets after housing.

Consider that you may want to look at making better options now that will help your family long-term. Just as exciting is these same change could help short-term as well by helping you stay out of the doctor’s office and avoid spending extra money on short-term illnesses as well!

I’ll give one example, and we will see if there are some options that may be both healthier and less expensive!!  Now, that would be a WIN/WIN!!Let’s look at breakfast…(I realize this will not apply to everyone, because we all have different eating and buying habits, so please keep an open mind how there may be a different way you could apply.)

Maybe you picked up a breakfast cereal or granola. Or a pre-packaged breakfast item. Maybe those toaster pastries, with or without the frosting.

If you are shopping for budget, what was the price of that? And how many servings is your family actually getting from that? (Not what the box says, but how many for your family). Who has time to think about that, you may say. But you do want to know how many serving you get from what you are purchasing.

Next, if you are shopping for healthy choices, what are the ingredients in it you are eating? Maybe it has a long list a vitamins and you are happy with that. (But sadly, those are likely synthetic, man-made vitamans with no nutritional value the body recognizes. So, let’s put that aside for now.)

If you are finding that your breakfast cereal is:

becoming a pricey item (or likely it already was!),

has artificial colors, added flavors, and things you can’t pronounce, has heavy pesticides,

plus preservatives to make it last on the shelf, let’s look for a switch to a healthier and more reasonable option.

Oatmeal…Maybe you already buy oats or oatmeal? Is it prepackaged in those nice little bags all made for you? (I have some, so I’m not judging!) There was a time, when this was the better option for my older teens and at least they were getting some oats even if the extra sugar was there. They could at least have fiber and add walnuts.

Check… what is the price of plain oats? Does it have added ingredients you can’t pronounce?

Is there added sugar?

Are they regular or organic? 

If organic, you can check the price per serving. It is most likely still much cheaper than the packaged cereal or breakfast item! But again, the value of organic oats will be one that will have long-term payoff benefits as it will not be heavy on glyphosate like non-organic oats. (Check back for more on that later.) Just know that choosing organic oats over regular oats is a good place to spend your money for long-term health.

Maybe you are thinking…my family won’t eat this after eating flavored cereal and pop-tarts! Hold on!  We are going to customize it, while keeping it healthy. This is where the advantage lies…YOU control the sugar per serving. And all of the ingredients you add.

You are NOT stuck with what a company cheaply packaged for you (and which you pay more for).

Plus, you have numerous options to change it up each day or week as you like!! 

Here is one of my favorites, Easy Energy Oatmeal but I change mine up according to either the time of year (fresh fruit), what I have on hand, or my tastes at the time.

Another option for work days is that you can prepare at home, carry in a small pyrex glass covered bowl and heat at work if you normally grab a breakfast later on the go and have that flexibility.

First, Boil water. (Polly put the kettle on…maybe a few of you have heard the old nursery rhyme )  While water is heating, mash up 1/2 large banana or one small banana in the bowl you would eat your oatmeal in.

Add 1/4 cup oats (rolled or quick or a combo is really good!) to that same bowl.

Add a pinch of salt (natural sea salt, Celtic, or pink Himalayan preferred)

Cinnamon (if desired)

Now to customize. Add the following of your choosing:

*raisins (1 T)

*cranberries (1 T)  (note they do most often have sugar added, so keep the amt in mind and realize you are adding sugar this way.) *DICED fresh fruit (I don’t measure these…apple, peaches, blueberries whatever is fresh that you like? I like to dice about the size of blueberries, but just make it easy.

* if you are wanting to add sweetner, WAIT until after you prepare and taste the oatmeal because the banana sweetness may surprise you!

Pour boiling water over oats so that they are slightly covered with water. Quickly put a saucer or plate on top of your bowl.

If you are preparing for several in your family, you can either boil the oats on top of stove or place out individual bowls for each person, as long as you can cover each with saucer or similar. Or use a larger bowl with a lid on top.

Set a timer for 5-8 minutes while you do something you need to. Make your lunch, coffee, tea, or have your quiet time sipping your tea.  Aahhhh….

Check your oatmeal. It likely needs a little more hot or near boiling water on top. Give it a good stir to get to the consistency you like.

Give it a taste.

Adjust salt by adding a pinch or two if needed. (Be CAREFUL here to not overdo…as you can ruin it in a hurry! Speaking from experience!)

Slightly adjust sweetness if absolutely necessary. Maybe extra cinnamon first or extra mashed banana first?

If extra sweetness is a must for you, consider the following either:

1 tsp cocount sugar, (3.5g sugar) or

1 tsp maple syrup (4g sugar) or

1 tsp raw honey (5.5g sugar) or

1 t brown sugar (3g sugar) stevia (a little sprinkle goes a long way!)

Healthy TIP: Try to adjust to a little less sweetness NOW as not to develop a bad habit to break later.

If you put 1/4 cup (let’s hope not!!) of brown sugar, you will have a sugar crash, (You’d likely blame it on the oatmeal. Poor oatmeal, taking the blame, haha) and not help your body in the process. By going light on sweetener, your energy levels will be more stable and even your skin will thank you by looking more glowing!

* Now is when I like to add nuts on top, but you may choose to do so earlier. Try chopped walnuts, pecans, or sliced toasted almonds. Change it up, or use what your have. Pay attention to the fat and protein in your serving and what works for you. I’m not going to give blanket recommendations on fats or calories. Depending on your work day, calorie needs, and when your next meal or snack is planned can also be considerations. Look at a general recommended serving, but adjust as needed due to the fat content if needed. I use 1/8 - 1/4 cup.

Later, you could consider adding flaxseed for extra healthy omegas and fiber.  Chia seed could be another option to change up it up and add fiber. But you do not need to run out and buy those right away! Just start with your oatmeal.  Keep it simple, but nourishing and tasty!

Now, slightly stir or if you prefer, give it a try without stirring if you like layers. What do you think? Hopefully, you got a taste of several yummy things at once. Mmmmm.

Now, please don’t throw in the (dish) towel and give up if you are not crazy about the first bowl…After all….you DO have all of the ingredients.

Why not try again tomorrow?!

After you experiment a few times, you will get the hang of what you like, how much, if any salt, sweetner, and it will be fast and easy. And WHOLEsome.

Can’t even compare to a non-nutritional, sugary donut or pastry full of fat and sugar.

Look at you!! You prepared and had a wholesome, healthy breakfast, giving you and your family energy, fiber and nutrients to start your day!

And… it didn’t break your budget!

THE RECIPE: How to make Easy Energy Oatmeal This recipe is for one small serving. Depending on your calorie needs, you may need to double or adjust for more.

No messy pan to clean at the end!  We are making your serving in the bowl you will use.

INGREDIENTS

1/4 c rolled oats

1/2- 1 banana

1/4 tsp cinnamon (more or less to taste)

dried fruit of choice (raisins, cranberries)

fresh or frozen fruit of choice (blueberries, apples, or peaches)

pinch of salt

1/8-1/4 c nuts (walnuts, pecans, sliced almonds or even pumpkin seeds)

Optional Options:

1 tsp cocount sugar, (3.5g sugar) or

1 tsp maple syrup (4g sugar) or

1 tsp raw honey (5.5g sugar) or

1 t brown sugar (3g sugar)

Stevia (a little sprinkle at a time)

INSTRUCTIONS Put water in kettle or pan to boil.

1. Put water in kettle or pan to boil.

2. Mash 1/2 banana with fork in a small bowl. (the same bowl you will eat your oatmeal from)

3.  Add oats, pinch of salt, and cinnamon, dried fruit, and fresh fruit.

4.  Pour boiling water over your oats and fruit, just covering so they float a bit at the top. Place a saucer or plate on top of your bowl.

5.  Wait 5-8 minutes, and give a stir. Add more hot or boiling water to the consistency you like.

6. Stir and taste. Adjust by adding either more cinnamon, salt, banana, or natural sweetener in small increments.

7. Add nuts, pumkin seeds, on top.

8. ENJOY!