Healthy Holiday Meals on a Budget

Holiday meals don’t have to expand your waistline or break the bank. Here’s all you need to know — everything from A to Z — to trim calories and fat as well as a few dollars from your menus.

Apples are in season, inexpensive and versatile. Use in salads, desserts and as an added touch of natural sweetness in stuffing or dressing.

Bags of produce such as carrots, oranges and potatoes are a better buy than purchasing them individually.

Canned fruits and vegetables are an inexpensive — and just as nutritious — option. Choose fruits packed in their own juices with “no added sugar.” Opt for no-salt-added canned vegetables, or just rinse them off before using to wash away excess sodium.

Dairy products, such as reduced-fat cheese, provide calcium. Save money by purchasing cheese in block form and shredding it yourself. Just a little bit mixed into bread dough or sprinkled over a salad or casserole goes a long way.

Eggs are the ideal ingredient for an easy and inexpensive holiday brunch (instead of hosting a more labor-intensive and expensive dinner). Serve a breakfast casserole, scrambled eggs or omelets. Substitute two egg whites for each whole egg, if desired.

Freeze foods and use them as needed. That way you can purchase lean meat, fish and poultry when they’re on sale. For example, a whole turkey will keep for up to one year in the freezer.

Ground meats are a cost-effective choice. Look for extra-lean ground meats and use them to make appetizer meatballs or other casual holiday entrees such as lasagna.

Homemade soups are a great way to stretch your food dollar. Use leftover turkey for a variety of recipes such as turkey noodle soup and turkey and wild rice soup.

Ice cream served with thawed frozen berries in light syrup makes an easy, elegant dessert. Keep it healthy and select reduced-fat ice cream or reduced-fat frozen yogurt.

Jars of marinara sauce can be a lifesaver when you’re trying to get dinner on the table during busy days. Use to top pizzas and whole-grain pasta, or combine with cooked lean ground meats for easy pizza burgers.  

Keep packaged, processed foods to a minimum. Not only are they usually more expensive, they can also contain hidden sugars, fat and sodium. Read labels carefully.  

Leftovers extend meals to the next day. Take full advantage of them by refrigerating leftovers promptly to ensure food safety and use them in casseroles, soups or sandwiches.  

Meringue shells are inexpensive to make and fat free. Dry meringue shells in the oven and fill with fresh or canned fruit. If choosing canned fruit, look for “no added sugar” varieties such as light cherry pie filling or peaches (packed in their own juice).  
Nutmeg, especially freshly grated, will liven up the flavor of fruits and vegetables. Sprinkle a little over carrots, apples and even broccoli.

Opt for a head of lettuce or other fresh greens, rather than purchasing the torn, bagged lettuces, which are more expensive.  

Potatoes make for an inexpensive side dish. Mash them with skim milk and reduced-fat or fat-free sour cream instead of butter.  

Quick, inexpensive fruit cobblers and crisps are easy with the help of fruits from the freezer case. Choose your favorites — cherries and peaches are two popular options.  
Reduced-sodium broths are a great base for soups, and they make a flavorful cooking liquid for rice and couscous, too. They can also revive roast turkey that’s a little too dry.  

Steam veggies then sprinkle with herbs or a salt substitute. It’s much healthier than cooking them in butter or frying.

Turkey is often a bargain during the holidays, especially when you consider price per pound. Roast an extra one, remove the meat from the bone and freeze it for later.

Understand the importance of food labels. Compare packages for calorie count, fat content and nutritional benefits.

Vegetables from the freezer case are quick-frozen to lock in freshness and nutritional benefits. They make quick and easy side dishes any time of the year.

Whole-grain reduced-fat crackers are a healthy choice for serving with lowfat dips and cheeses. Choosing whole-grain products is a healthy idea since they contain essential vitamins, minerals and fiber.

X-tra special days call for fancy desserts. Make an easy trifle by layering cubes of angel food cake with lowfat fruit yogurt and light whipped topping.

Yams and sweet potatoes are in plentiful supply during the holiday season. Instead of sweetening them, toss wedges with olive oil, roast and season with a salt substitute.

Zip into ShopRite to pick up ingredients for your family meals. Check out the weekly circular and take advantage of great, low prices.

 

Slow-Cooked Beef Roast with Mushrooms

This dish proves that it doesn’t take much money to make a great meal.

Prep time: 15 minutes

Cook time: 6 hours and 15 minutes

2 1/2 lb. beef eye of round roast

2 cloves garlic, cut into slivers

1/2 tsp. garlic pepper

1/2 tsp. dry marjoram leaves

1/2 tsp. onion powder

2 tbsp. ShopRite olive oil

1 small onion, cut into wedges

2 cups halved mixed button, shiitake and cremini mushrooms

1 1/2 cups canned, nonfat beef gravy

3 tbsp. sliced green onions

1. Cut thin slits in roast; insert garlic slivers. Coat roast evenly with garlic pepper, marjoram and onion powder. In large skillet or Dutch oven, heat oil over medium heat. Cook roast 5 minutes until evenly browned.
2. Place onion, beef roast and pan drippings in 4- to 6-quart slow cooker. Add gravy to skillet; heat and stir to loosen any remaining browned bits. Add mushrooms to slow cooker. Pour gravy over roast.
3. Cook on LOW 6 to 8 hours or until tender. Stir in green onions. Serve gravy with meat.

Serves 8

Per serving: 275 calories, 4g carbohydrates, 32g protein, 0g fiber, 14g fat, 4g saturated fat, 54mg cholesterol, 319mg sodium