With the increasing price of groceries and high gasoline prices, most people find that shopping for healthy food for their family can be quite a challenge. The following tips can help you to continue to eat healthy and stay on your budget.

Stock your refrigerator and cupboards with food items which are easy to prepare and economical at the same time. Stock up on kidney beans, lentils, either canned or dried . They are a great source of protein and iron and can be used as a meat substitute in your diet. Plan to serve one or more meatless main meals to your family each week to save some money. Beans are delicious in soups , casseroles or with tortillas.

Purchase instant or longer cooking brown rice. It is a wonderful source of fiber, magnesium, thiamin and iron. Serve brown rice in soups, casseroles or with stir fried foods. Pasta is also quick and easy to prepare and can be served with spaghetti sauce or paired with meat, vegetables and in salads.

Make homemade soups in your crockpot and they can cook while you’re at work. Avoid purchasing the instant soup mixes. Combine browned stew meat, instant brown rice, a package of frozen vegetables. 1 can of stewed tomatoes or 1 cup of fresh chopped and skinned tomatoes and add seasoning such as garlic power, pepper, and Italian seasoning . Chop up an onion and add to the soup also. Be sure to add water since you are using the rice and need some liquid in this soup.

Buy fresh fruits and vegetables at the farmer’s market or grow your own. Check the grocery ads arid look for seasonal specials on fruits and vegetables at the grocery stores. Choose frozen vegetables in place of canned since the canned as higher in sodium. You can place the needed amount of vegetables in the microwave or steam and keep the rest in the freezer, rather than having to open a whole can and not use it all.

Choose lean meats and fresh poultry rather than pre-packaged to save money. Often the prepackaged contain higher levels of sodium. Serve meat in a casserole, soup or stir fried with fresh or frozen vegetables. Since meat can be expensive, eat 3-4 ounce portions and serve with pasta, rice, sweet corn or potatoes, salad , watermelon and a glass of milk to balance out your meal.

Cook a large meal or casserole on the weekends and freeze half of it so you can easily microwave it during the week instead of relying on frozen dinners or fast foods. Cook from scratch whenever possible to save money as well. Skip the pancake, muffin and quick bread mixes. Prepare your own and freeze any extra so that you can enjoy those at a later date when you are expecting company and don’t have rime to bake.

Choose generic and store brands and check the cost per unit when purchasing foods at the grocery store. Clip the coupons from the Sunday paper or print on-line as many are available on various web sites on the computer. Shop from a list and don’t go to the grocery store when you are hungry to avoid unplanned purchases. Save money by avoiding excess purchases of potato chips, candy and cookies. Use the money you saved to purchase fruits and vegetables.

Marinated Vegetables Salad

1/2 cup chopped celery

1 cup chopped green pepper

1 cup chopped broccoli

1 cup sliced carrots

2 medium tomatoes chopped

1 medium onion chopped

1 15 1/2 oz. red kidney or black beans, drained and rinsed

Dressing:

1/2 cup vinegar

1/4 cup olive or canola oil

1/4 cup sugar or Splenda

1/2 teaspoon garlic powder

1/2 teaspoon dill weed

1/4 teaspoon onion powder

1/2 teaspoon Italian seasoning

2 tablespoons water

Combine salad dressing mixture in ajar and shake. Combine vegetables and beans in a bowl Add dressing and toss. Place in the refrigerator until serving time. Makes six servings.

Vegetable Risotto

2 1/2 cups vegetable or chicken broth

1/2 cup chopped onion

1 cup shredded carrot

1 cup cooked lentils

1 cup Minute brown Rice

1 cup fresh or frozen broccoli

1 cup fresh or frozen cauliflower

1/2 cup shredded mozzarella cheese

1/8 teaspoon pepper and garlic powder

Spray nonstick skillet with cooking spray. Add 2 tablespoons of broth to skillet and heat over medium heat. Add onion and carrot and cook stirring frequently for one minute. Add remainder of broth and rice, cooking until rice is tender. Add seasonings, cauliflower, broccoli and lentils and cook until vegetables are done. Fold in mozzarella cheese and stir in until cheese is melted. Serve immediately. Makes four servings.

Becky Goodell is a licensed and registered dietitian at Albert Lea Medical Center — part of Mayo Health System.