Eat . . . and be healthy.
–MY GRANDMOTHER CLARA
As we all know only too well, prepackaged, processed foods tend to be easier on the wallet than fresh produce and lean cuts of meat. Unfortunately, those inexpensive “convenience” foods provide little in the way of nutrition, are often high in carbohydrates and calories, and contain a host of unwelcome artificial ingredients.
The good news is that with a little bit of foresight, it is possible to eat nutritious, Fat Flush meals on a budget. I’ve compiled a variety of tips and practical suggestions for saving money at the supermarket while still providing your body with the healing and slimming superfoods it deserves.
♦ Don’t go for bulk. Sure, it may be enticing to pick up highly perishable berries when they are on sale, but what a waste if you end up throwing out a whole carton!
♦ Do make it a rule to stock up on those staples that you can store for a long time. In the freezer, you can safely freeze soup for about two to three months. You can freeze seeds, nuts, nut flours, and seafood for up to a year. In the fridge, you can store eggs for three weeks and flaxseed oil for three months after it is opened. Coconut oil can be stored in the pantry as can olive oil. The same goes for beans, oatmeal, and quinoa as long as your pantry is cool and dry. Stockpile cranberry juice or cranberry concentrate in the pantry when it is on sale and keep all herbs and spices for seasoning away from heat, air, and light.
♦ Revive the tired veggies you forgot at the bottom of the fridge by soaking in a bath of ice-cold water for a good five minutes or so. Arugula, kale, spinach, and all types of lettuces lend themselves well to this trick. They will be revived quite nicely if you simply dry them off well and then use them in a salad, soup, stir-fry, or even on top of a pizza. You can even pop a variety of tired-looking veggies on a baking sheet and bake them in the oven. They will develop a delicious taste when they caramelize and can be a respectable side to any protein entrée from poultry to fish to make a complete meal.
♦ Got leftover herbs, pesto, or sauce? Simply make them into single-serve portions by freezing them in an ice-cube tray. You can add them frozen into any hot soup, sauté, pasta dish, or stir-fry.
♦ Best to get in the habit of planning a weekly menu. This requires you to have foods on hand, causing you to make fewer trips to the grocery store. Planning also helps you make good use of leftovers, slashing both your cooking time and food costs.
♦ Avoid shopping for food on an empty stomach. Hungry shoppers buy more than they need.
♦ To keep from having to discard spoiled produce, use this book as a guide for knowing how long each food may be stored.
♦ Label foods with the date of purchase before you put them away.
♦ Stop buying junk food and soda. On top of being unhealthy, these items can really take a bite out of your food budget.
♦ Last, but not least, do what I have done for years—clean your fruits, veggies, eggs, and meats with the Chemist’s Formula (see below), and they’ll stay fresh for much longer. In addition to avoiding toxic chemicals, you’ll stop that expensive practice of throwing out overripe produce.
This recipe makes one quart of soak that should be prepared fresh each day. The ingredients are 18 drops of grapefruit seed extract with 4 ounces of 3 percent hydrogen peroxide and 1 teaspoon of baking soda per quart. Blend and soak all produce (you can soak eggs as well) for at least 15 minutes; then rinse well, at least three times.
♦ Stock up on cranberries during the fall when they are plentiful in grocery stores. Store them in your freezer and make your own cranberry juice as needed.
♦ If fresh lemons are expensive in your area, it’s fine to use bottled lemon juice. My favorite is the lemon (or lime) juice by Santa Cruz.
♦ Consider installing a “built-in” ceramic water filter under your sink. While you’ll incur an initial cost, you’ll pocket significant savings by drinking your own filtered water rather than expensive bottled water.
ELLEN H., NORTH CAROLINA
♦ Buy “family-size” packages of meat, divide the meat into single servings, and freeze. You’ll save money and always have some healthy protein handy.
♦ To save up to 50 percent on the cost of meat, learn to cut up chickens, bone meat, and grind your own hamburger.
♦ To add zest to grilled foods, save the loose skin on onions and garlic to toss them into the fire just before cooking meats or vegetables.
♦ Avoid buying produce at convenience stores because you will pay dearly for that “convenience.” For example, you’ll pay double the price for the “quick stop” cucumber than you would for the same vegetable at the supermarket.
♦ Make Fat Flush coleslaw a frequent side dish on your menu. Cabbage is cheaper and more nutritious than iceberg lettuce.
♦ Don’t buy precut vegetables. You’ll be paying more for less, nutritionally speaking.
♦ Slice fresh fruit in season and then freeze it. You’ll be all set to make your morning smoothies—without buying those expensive bags of frozen fruit!
♦ Buy fresh berries in season and freeze them to enjoy at a later date.
MINDY B., MINNESOTA
♦ Don’t waste fresh herbs. Freeze them before they go bad and you have to throw them away.
♦ Some spices can be purchased in bulk for a lot less money. Be sure to check for the freshness of any bulk items before parting with your money.
♦ Don’t toss out fresh ginger peels. Freeze them for later use in soups or broth.
♦ Experiment with all the Fat Flush herbs and spices. Seasonings help you economize by enhancing the taste of simple staple foods.
♦ Almonds are in season in midsummer, so stock up on fresh bulk almonds at that time, seal them, and stick them in the freezer for year-round use.
♦ Buy plain yogurt (with live active cultures, of course) and flavor it yourself with your favorite Fat Flush fruits and seeds.
Above all, as you prepare your grocery list, keep in mind the connection between your health and the food you eat. In this regard, a simple old saying comes to mind: “You can pay now, or you can pay later.” That fast-food burger off the dollar menu might seem like an inexpensive lunch, but it could cost you dearly in the long run. On the other hand, establishing eating habits that incorporate many or all of my 70 Fat Flush foods may help you avoid future medical expenses—and keep you slim, trim, and toned in the process.