Organic food on a budget

Everyone talks about the importance of eating organically, but for many it's simply out of the budget, and for many they don't know why it's so important. It doesn't have to cost a fortune. Organic food is typically more expensive, but there are ways to cut down the cost if you just know how.

Why eat organic? Commercially prepared and processed foods are typically loaded with antibiotics, pesticides and herbicides all aimed at destroying a different kind of bug and help the crop survive.

Antibiotics are given to livestock to prevent infection and fatten them up quicker. The overuse of antibiotics has unfortunately created strains of bacteria that are resistant to all antibiotic treatments, MRSA. These antibiotics make it into the animal meat we eat and therefore into our bodies creating problems in more people with those same antibiotic resistant bacteria.

Pesticides are generally aimed at interfering with a bugs ability to reproduce or damage their nervous system causing death. These bugs are becoming increasingly resistant to these toxic chemicals and stronger ones are being used. It's been said that these substances are not harmful to humans because of our larger size and the relatively low dose found in food. While this is true it doesn't take into consideration our longer life span and our tendency to accumulate these kind of toxins in our systems.

Herbicides are another toxin that builds up in a similar manner to pesticides. It also decreases the quality of the food. When foods are grown in conditions that are harder for them to survive they produce the most healing components like antioxidants. Herbicides protect a farmers crop and make it look nicer to the buyer, but they decrease the amount of healing properties found in the food. Plants produce these healing chemicals in order to protect themselves and without the need to protect the nutrient quality goes down.

So, how do you go organic on a budget?

1. Prioritize -
There are some organic foods that are more important to focus on than others. Not all organic food is good as the next. When eating organic it is most important first to focus on dairy products, meats and poultry. The best quality meat is grass fed. This will most likely be organic and also be the most nutritious.

When looking at vegetables focus first on the "dirty dozen". These are the fruits and vegetables that are known to contain the most pesticides and herbicides.
www.organic.org/articles/showarticle/article-214
Download the wallet version and take with you to the grocery store.

2. Organic foods are more expensive, no question. So how do you save money while still eating organic?
Shopping locally is a good start. Local farmers may not be certified as organic, but most of the methods they use will be organic in nature. The prices at your local farmers market are typically close to the sale prices of conventionally grown fruits and vegetables in the supermarket. You might also join a CSA, community supported agriculture, where you get a share in a local farm and wonderful food at great prices.
Adding vegetarian meals into your diet a few times a week will save money as well because pound for pound fruits and vegetables are cheaper than meats. Using dried beans, lentils, and legumes will also help to save money on your food budget. Even when dried legumes are organic the price tag is typically significantly less than meat.

These tips can also be used to decrease the cost of an allergy elimination diet like gluten free living.

Toxic sweeteners

Many people chose to consume artificial sweeteners in an effort to avoid sugar and high fructose corn syrup. On the surface this seems like a good idea...sugars increase calories and weight gain, right? It's not quite so simple. Many artificial sweeteners are extremely toxic.

Aspartame is probably the biggest artificial sweetener available. It goes by the brand names Equal and NutraSweet. These are used by many people for weight loss and blood sugar control, but are they worth the risks? You decide....


Aspartame is 200 times sweeter than sugar. When taken into the body it is broken down into methanol and then formaldehyde. Yes folks the nasty smelling liquid used to pickle that frog you dissected in Biology class. In laboratory studies it has been shown to cause irreversible brain damage in animals and cause changes in the endocrine system leading to obesity. It will also increase cravings for those calorie laden carbohydrates we're trying to avoid leading to more calorie intake and weight gain. A study by the American Cancer society found that "among women who gained weight, artificial sweetener users gained more than those who didn't use the products." Just one diet soda contains an amount of aspartame that will create methanol in the body several times the EPA limit for consumption. Those people consuming more than one diet product a day will increase that production of methanol and formaldehyde even further.


Aspartame products can cause a variety of side effects including anxiety and depression, headaches, dizziness, memory loss, vision loss, confusion and seizures. It has also been reported to cause nerve damage similar to that seen in Alzheimer's disease and cause short term memory damage. Another concern for those diet products is the amount of essential minerals it displaces from your body.

Stopping Aspartame use is always a good idea. It can however cause symptoms of withdrawal like cravings for the foods that contain the artificial sweetener. Within a few weeks these symptoms should dissipate and symptoms improve.

Mediteranean Stew

This is a recipe I fall back on when I'm hungry and just don't have a lot of time. It's quick, easy and delicious.
1 onion, diced
1-2 cloves garlic, minced
1 28oz can diced tomatoes
1 8oz can tomato sauce
1 15oz can chickpeas or 1/2 C dried chickpeas soaked overnight and cooked until soft
1 bunch spinach
1 Tabl. each basil & oregano
A splash of balsamic vinegar
Sweeten with honey, agave nectar or a spoon of brown sugar. Taste it first you may not need it

Saute the onion for several minutes. Add garlic and cook briefly. Add tomatoes, sauce, and chickpeas and spices, cook for several minutes. Add the spinach, the amount depends on how much you really like spinach, I use a lot you could use a little. Give it a splash of balsamic vinegar and taste, sweeten if needed.

This makes enough to serve 3. If you want it to feed more serve with pasta, millet, or quinoa. You could also easily double the recipe.
Time to prepare less than 20 min.

School day Breakfast

When seeing children, especially teenagers, one common thing they tell me is "I don't eat breakfast. It's too early and I don't have time." I find it hard to think on an empty stomach so I have to wonder...what are these kids facing in school on an empty stomach...tests, teachers, multiple demands. It's important to find something your child will eat before school. Often it's best to make something small, portable, and easy to eat for those busy school mornings.
Here are some options. Pick some that work for you or find inspiration to come up with your own ideas.
Shakes - make them with whatever you want, but try to incorporate fat and/or protein to keep them full a little longer.
Hard boiled eggs
Fermented foods like Kefir or yogurt.
Cheese with fruit
Fruit and nut bars - preferably home made
I hope this helps you get your little ones fed in time for school!

Coconut Milk Shake

1 15oz can coconut milk
4-6 Strawberries
A handful of Blueberries
1 8oz can Pineapple
Honey or Agave nectar

Put fruit in a blender. You can mix it up and use whatever kind of fruit you want, but I found this combination to be rather decadent! Pour the can of coconut milk in and BLEND IT UP! While it's still whirling sweeten to taste with honey or agave. You can add some protien powder if you want it will just change the flavor and consistency a little.

This is a great shake for breakfast or dessert!