A Personal Trainer Shares her Favorite Cheap Healthy Foods

A Personal Trainer Shares her Favorite Cheap Healthy Foods

Inflation is really impacting food prices and, therefore, all our wallets are getting skinnier. Many of us have a tendency to assume that healthy food is expensive and it can be easy to feel frustrated when you feel like you have to choose between between saving money and eating healthy.

As a trainer, I believe that nutrition is crucial to good health and no one should have to skimp on that. There are a lot of affordable grocery items that are both healthy and inexpensive. Here are my tips for how to feed yourself — and your loved ones — delicious, nutritious meals that don’t break the bank.

Mixed frozen vegetables on a bowl, top view
Contrary to popular belief, frozen veggies are not less nutritious than fresh vegetables.Roberto Machado Noa / Getty Images

A cheap and healthy grocery list

  • Frozen veggies: I buy whatever’s on sale because they’re as nutritious as fresh produce, but don’t spoil. I throw them into a bowl and microwave them or add them to a stirfry.
  • Frozen berries: Whatever type is on sale dictates my smoothie flavor for the week! I’m partial to raspberries — I love the sweetness with a little sour — but if pineapple chunks are on sale then I buy those instead. They also serve as ice so that my smoothies aren’t watered down, and frozen fruit doesn’t spoil like fresh fruit so I don’t have to worry about wasting it. Plus, some berries — like strawberries — are so packed with nutrients that dietitians call them super fruits!
  • Canned tuna: This is a super fast protein I can dump on top of salads or put on top of open-faced peppers with slices of pickles and cucumbers on top for a crunch.
  • Chickpeas: Canned beans are great to have on hand, and I’m partial to chickpeas because, being Lebanese, I can easily whip up hummus for a protein-packed snack, or I can put them in the oven with some seasoning for baked chickpeas as a snack or salad topper.
  • Rotisserie chicken: Shred this already-cooked chicken and make chicken tacos, chicken dip or a chicken stirfry.
  • Tofu: Sub in tofu instead of meat for a vegetarian meal or a Meatless Monday. Or instead of buying pricey eggs, scramble tofu which has a similar texture to scrambled eggs to make your next breakfast scramble! You can also add tofu to smoothies instead of protein powder. If you’re not sure how to cook tofu, check out our guide for how to cook tofu.
  • Lentils: Lentils are another meatless option to get in protein. Whether you make a stew, soup, or are simply looking for a non-meat protein option on top of a salad, these beans are great for your wallet and your protein intake!
  • Store-brand cheese: If you don’t feel bloated after eating cheese, check out non name-brand cheeses at your grocery store that are still reasonably priced. Use cheese as a snack for protein or as a topper for warm casseroles!
Spicy Tofu with red sauce.
Tofu is so versatile that you can use it in everything from smoothies to curries. Wheatfield / Getty Images/iStockphoto

Healthy recipes on a budget

If you want to put some of these ingredients to use right away, here are some delicious recipes to get you started.

Berry-Banana Smoothie

This smoothie calls for strawberries and blueberries, but you can use any frozen berry that’s on sale. You can also sub in spinach or another dark, leafy green for kale.

Spiced Roasted Chickpeas

ClarkandCompany / Getty Images

These chickpeas are super easy to make and you can use them in a multitude of ways. Roasted chickpeas make for a great salad topper, and they’re also a great protein-rich snack.

Barbecue Chicken Quinoa Salad

Courtesy Matt Armendariz

This barbecue rotisserie chicken salad makes for a nutrient-dense meal any time of day and using rotisserie chicken makes it easy to make.

Chickpea and Tuna Salad

Laura Vitale

This chickpea and tuna salad is healthy, delicious and it requires no cooking! Win-win-win.

More meal planning tips from a trainer

‘Top Chef’ Byron Gomez on cuisine, culture and bringing Costa Rica to Colorado with Pollo Tico

‘Top Chef’ Byron Gomez on cuisine, culture and bringing Costa Rica to Colorado with Pollo Tico

Byron Gomez has prepared haute cuisine in some of this country’s finest restaurants. But on a recent day, in his food-hall stall on Pearl Street in Boulder, he is savoring something less high-brow, but oh-so-delicious. 

He calls it the “chicken oyster.” It’s a moist bit of meat hidden in a crevice behind the backbone of a rotisserie chicken that has rested overnight in Costa Rican spices before being slathered in a taste-bud-shaking secret sauce called Salsa Lizano.

That bit of food that brings him such joy serves as a symbol for a wildly unusual culinary career that has taken Gomez on a full-circle foodie journey in his 34 years.

It began in a modest family kitchen in Costa Rica where, as a toddler, he savored his native country’s foods so much that he would sneak out of his bed to sleep on the kitchen floor. 

Hop from there to a Burger King in Long Island where his family had immigrated when he was nine. Gomez was too shy to be good at the counter, but he was moved into food prep because he was an excellent tomato slicer. 

Move on to constructing delicate dishes at Michelin-starred fine-dining restaurants owned by a world-famous chef in New York City. Throw in a stint on the culinary competition Top Chef.

 All that winds finally to Pollo Tico, Gomez’s fast-casual, self-described “chicken joint” in the Avanti Boulder food hall.

“This introduces my culture and who I am,” Gomez told Colorado Matters host Ryan Warner during a visit to Gomez’s tiny Lizano-bottle-lined kitchen. 

The chicken is served up with Costa Rica’s most recognizable dishes — arroz con pollo (chicken and rice), gallo pinto (beans and rice), maduros (fried green plantains), and chayote escabeche (pickled squash). Salsa Lizano goes on everything.

Chef Byron Gomez Pollo TicoRyan Warner/CPR News
Salsa Lizano is an ingredient staple at Pollo Tico in Boulder.

Gomez’s time on Top Chef

These were not the foods that Gomez toiled over when he was a finalist on Season 18 of Top Chef, a brutal competition where the chefs spent 18 hours a day sweating over food challenges and the rest of the time totally closed away from a world in the thick of a pandemic. 

As a Top Chef finalist, Gomez showed off his culinary chops learned in top-culinary-world restaurants, including Cafe Boulad and Eleven Madison Park. He prepared a crab dish, a surf and turf entre, a pasta dish seasoned with coffee. 

The closest he got to his native cuisine was a Peruvian chicken dish. He is still kicking himself for those choices.

“I was watching the show at home with my bowl of ice cream and yelling at the TV, asking ‘Why did you do that?’”

It was that anger about not highlighting his ethnicity that led him back to his roots.

“I had the most Michelin stars of anyone in the cast,” he said. “But I realized I was cooking other people’s cuisines. Everyone else was rooted in ethnicity, but I was left asking, ‘Well, what am I?’”

Chef Byron Gomez Pollo TicoRyan Warner/CPR News
Byron Gomez owns Pollo Tico in Boulder, featuring Costa Rican-styled rotisserie chicken.

Sunday dinners with family

That answer lay in his memories of the big Sunday dinners his family would have in Costa Rica. His mother was well-known for her cooking skills, and friends and relatives would gather at the Gomez home for meals. 

The women would be cooking up a feast in the kitchen. The men would be watching soccer as they waited for the meal. And Gomez would be gravitating to the kitchen.

When his family migrated to Long Island, the Sunday feasts continued in an altered form. His family couldn’t get all their native foods, and what they could get didn’t taste the same. Still, other Costa Ricans would gravitate to the Gomez house and pack in for Sunday gatherings.

Gomez’s eventual mentor, Daniel Boulad, the Michelin-starred chef he still calls “papa,” helped him to realize those gatherings were where his culinary dreams might lay. He had instilled in him the idea that he should always continue to test the limits of his skill and creativity.

Gomez landed a job at Café Boulad by highlighting his work ethic and desire to learn. He had no formal culinary training, unless prepping burgers and cooking ethnic dishes at a mom-and-pop café counted. But he had the drive and talent and, after stewing over submitting an application for a month, he was rewarded.

He spent five years working under Boulad. He describes it as a pressure-cooker existence similar to the Hulu culinary drama “The Bear,” or to the late Anthony Bourdain’s portrayal of sometimes hellish working conditions in the book “Kitchen Confidential.”

Chef Byron Gomez Pollo TicoRyan Warner/CPR News
Chef Byron Gomez working on food prep in Pollo Tico.

The next Shake Shack?

As his own boss now, Gomez still works hard, but can take time to hit the gym every day and to appear on the circuit of food festivals. 

He will be at Food & Wine festivals in Aspen and Charleston, South Carolina, this summer. He hopes to secure another slot on Top Chef.

Also on tap in Gomez’ journey is a fine-dining mobile dining room concept that he brainstormed about during the COVID-19 pandemic lockdown. It’s a concept that he said will “flip the rood truck thing on its head.”

He also has plans to open more Pollo Ticos. In fact, he is thinking big about that, too. He believes Pollo Tico could become the next Shake Shack — as soon as patrons figure out that his restaurant is not Pollo Taco, and that Costa Rican food is quite different from omnipresent Mexican cuisine.

“My duty is to bring the beauty of who we are to this country,” he said.


Gallo Pinto

Holi 2023: 5 Last-Minute Ideas For Festive Snacks (Recipes Inside)

Holi 2023: 5 Last-Minute Ideas For Festive Snacks (Recipes Inside)

Have you already planned what you’re going to make for Holi? Or have you left everything for the last minute? This year, Holi is falling in the middle of the week, so it’s understandable if you don’t have much time to prepare for it. But no need to worry – we have got your back! We have put together a handy list of unique Holi snack recipes. These treats are quick to make and don’t have many special ingredients – you can easily prepare them with what you have lying around and they still manage to look festive. Curious to know what they are? Check them out below:
(Also Read: How To Celebrate Holi 2023: Guide To Best Events, Restaurants And Food Offers)

Holi 2023: Last-Minute Holi Snacks | Quick And Easy Holi Recipes

1. Crispy Layered Mathri

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Holi 2023: Mathri is a great festive snack that you can easily make at home. Photo Credit: YouTube/ Cook with Parul

Who doesn’t enjoy snacking on some delicious mathri? This treat can be flavoured and shaped in a variety of ways: you can make methi mathri, achari mathari, oats mathri and even potato mathri. But if you don’t have much time, we recommend this crispy layered mathri shared by the vlogger Parul on her YouTube channel, ‘Cook with Parul.’ This version takes only 10 minutes to make and all you need is maida, ajwain seeds, salt, black pepper powder, ghee and oil. So simple, right? Check out the full recipe here.

2. Paneer Gujiya

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Holi 2023: Paneer Gujiya is a unique savoury version of the famous sweet

You are probably planning to make classic sweet gujiyas or karanjis for Holi. Here’s an idea: keep some of the covering dough aside and use it to make paneer gujiyas. These savoury gujiyas are stuffed with paneer, peas, spices and a little bit of cheese. It’s the perfect dish to enjoy when you’re tired of sweets. What’s more: people will not expect this filling when they bite into the crisp outer layer – so you are sure to make a memorable impression. Click here for the full recipe for Paneer Gujiya.
(Also read: Holi Special: 3 Different Ways of Making Puran Poli At Home)

3. Churumuri

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Holi 2023: This South India bhel dish takes less than 10 minutes to make. Photo Credit: iStock

Another crowd-pleaser on Holi is chaat. You can never go wrong with chaat items because they are so tasty and (usually) quick to put together. This Holi, try making Churumuri or ‘Masala Mandakki.’ This popular South Indian street food is like bhel puri. It doesn’t require any chutney, which makes it the perfect choice when you are in a hurry! All you need to prepare churumuri is puffed rice, roasted peanuts, chillies, onion, tomatoes, coriander leaves, and cumin. Ghee and sev are optional. This yummy dish takes a few minutes to make and will have others craving more. Click here for the full recipe.

4. Tawa Bread Rolls

For many of us, Holi is the time to gorge on fried snacks like pakoras and bread rolls. But are you looking for a non-deep-fried version of these snacks? Whether you are being health conscious or are simply running out of oil, this tawa bread roll recipe is here to save the day. You have to start by following the usual process: stuff bread slices with mashed vegetables (potatoes, onions, carrots, etc) that are seasoned with masala. Next, you have to simply coat them in a cornflour slurry and pan-fry them until golden brown. Click here for the step-by-step recipe

5. Bread Dahi Vada

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Holi 2023: Bread dahi vada is a yummy dish with festive flavours

You may have tried dahi vada and dahi bhalle, but have you tasted bread dahi vada yet? This is a yummy twist on the classic dish and is also very easy to make. While regular dahi vada usually needs urad dal, bread dahi vada uses paneer and bread to make unique vadas. The end result is a melt-in-the-mouth snack that is oozing with flavours and creamy dahi. Click here for the full recipe for Bread Dahi Vada.
Which of these snacks are you going to try first? Let us know in the comments.
(Also Read: Holi 2023: A Fully Prepared Holi Lunch Menu For A Memorable Holi Party)

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Cambridge students gets cooking with Chef in the Classroom

Cambridge students gets cooking with Chef in the Classroom

Elementary students in the Cambridge School District are shown how to make recipes by a chef, and then they turn around and become the chefs as high school freshmen.

The Chef in the Classroom program brings in a chef to demonstrate for the young students how to make foods that are mostly tied to other lessons they are learning. Then in high school, the chef comes back to again teach students to make those same recipes and others. The students also learn knife skills and other cooking tips.

“It is kind of a full circle kind of thing,” said Gene Gowan, who serves as the chef.

The Chef in the Classroom is one of the programs organized by Cambridge Farm to School, a volunteer-run organization that assists with programming and facilitates hands-on education in the Cambridge School District and the community. Chef in the Classroom takes place once a year for each grade for elementary students, and for four days during freshman health classes. Elementary students receive a copy of the recipe they learned, and each high school student receives a booklet with recipes and cooking tips.

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“I’m learning a lot of new things in the first day,” freshman Maggie Porter said about Chef in the Classroom.

Freshman Josie Punsel said she was learning new recipes and knife safety and was being exposed to different foods.

“The class is pretty interesting,” she said.

Teacher Antione Gray, whose freshman health classes took part in Chef in the Classroom last month, said he sees several benefits to the program.

“The biggest thing is not a lot of families expose kids to cooking,” he said.

While his students might do some food preparation at home, Gray said, it tends to be more simple fare. Not only is the cooking in Chef in the Classroom more elaborate, it also introduces students to different foods, he said.

“The last thing, though, is it gets them out of the classroom,” Gray said.

Instead of sitting in their normal classroom, the students head down to the school’s food lab for hands-on lessons.

Elementary students get to taste what Gowan makes, and the recipes are usually tied into what they are studying. For example, fourth-graders do a Native American unit, so Gowan made a traditional recipe called “Three Sisters Succotash.” Gowan also shows students how math, science and reading tie in to the kitchen, and where particular food items come from and how they are grown.

Gowan runs a small catering business called Canella Culinary and is a chef in the sales training department at Sub-Zero, which has a farm on its property for growing the produce it uses. He said he gets satisfaction from seeing students try new things and exert a little bit of peer pressure to get others to do so.

“I like interacting with the kids,” Gowan said. “I really enjoy helping them learn where their food comes from and the stories behind it.”

The Cambridge Farm to School program started small and has evolved over the years while its leadership changed. In 2017, new co-chairs Jacy Eckerman and Ben Timp formed a new Farm to School Advisory Committee and partnered with the Cambridge-based Rural Schools Collaborative with the goal of becoming a non-profit organization, which was realized in 2019. There are still three of the founding advisory board members on the current board: Eckerman, Timp and Erica Lien.

In 2012, local parents Robin Kantzler and Grace Leonard became the co-chairs and began to focus on Farm to School programs at the elementary school level. Kantzler and Leonard began Farm to School education and enrichment programs, including Chef in the Classroom, which is modeled after Fort Atkinson’s program. Since 2017, Eckerman has worked with teachers in the elementary school to incorporate the chef program with what students are learning in their classrooms. Eckerman and Gowan expanded the program into the high school health class in 2020.

Currently the farm to school program has three prongs: Chef in the Classroom, maintaining its Perennial Edible & Exploration Garden, and environmental projects such as composting and recycling. Efforts to grow produce to use in school lunches include Project Tomato and the raspberry patch.

The garden also is a community educational space used to host collaborative projects focusing on reuse and sustainable materials, and students can use it to work on independent projects. Eckerman made the garden sign by using plastic bottle caps to create the lettering and design. Using an old billboard and poles, a shelter was built out of reused materials, and pallets were reused for a fence around the pumpkins. Future plans call for a table and benches to be built out of reused materials.

Plans for this year include getting all the structures built for the raspberry growing operation, irrigation systems built and installed, and planting and maintaining the garden to grow a variety of pumpkins to be used as decoration for a fall festival, in addition to herbs and perennial plants that help deter pests. Other plans include maintaining and caring for what was planted last year — lavender, bamboo and perennial flower beds. Future plans include building a tool shed using only reused materials.

Cambridge Farm to School holds community work days one Saturday a month starting in May and is always looking for volunteers for its gardening projects and other programs, Eckerman said. But the fall festival has helped get the organization recognition.

After some false starts due to the COVID-19 pandemic, last fall the organization launched the Cambridge Farm to School Fall Festival, which includes a chili cook-off, 5K run, family games, live music and beer tent, and information about the organization. This year it will take place on Oct. 14 at Westside Park. The festival is a community celebration and raises money to support all the Farm to School programs.

“We’ve worked really hard in the last two years to really get our name out there,” Eckerman said.

“I like interacting with the kids. I really enjoy helping them learn where their food comes from and the stories behind it.”

Gene Gowan, chef, Canella Culinary

Richard Saxton’s Chocolate Cloud Cake (Recipe Review)

Richard Saxton’s Chocolate Cloud Cake (Recipe Review)

They say great love is known to happen upon you when you’re not looking for it. Such is the case the first time I discovered the late Richard Sax’s Chocolate Cloud Cake.  

My father is a restaurant chef who didn’t pay much mind to cookbooks. For him, cookbooks were mostly for flipping through and getting inspiration — a source from which to always improvise and never follow. In learning how to cook as a kid with my dad, I was trained on thin air, depending on improvisation and instinct, not any particular tome, Julia Child’s or otherwise. 

Even though I had been raised around food and in restaurant kitchens my whole life, I became deeply immersed in cookbooks on my own terms after graduating college. I moved to New York, started working in a professional test kitchen, and was mentored by former magazine editors who referenced cookbooks and their recipes with impressive, encyclopedic recall. Now, I curate my library with the intentionality of someone living in a New York-sized apartment (not huge), and as someone who buys a cookbook because she actively wants to read it cover to cover and follow its recipes. It’s an experience that ironically feels refreshing and new — like hearing a different person’s voice for the first time, when you’ve ever only listened to your own.

About a year ago, deep within one of my epic cookbook research tunnels, I found this beautiful piece that iconic cookbook editor Rux Martin had written about Richard Sax, one of her authors who later became her friend. Sax penned the Odyssean and now canon Classic Home Desserts, which won a James Beard Award and an IACP Award mere months before Sax died of AIDS at the age of 46. Immediately after reading Rux’s piece and seeing the book, Classic Home Desserts was in my shopping cart. They were smart to choose the photo of his Cloud Cake as the image for the cover.

What Makes Cloud Cake So Amazing

I’m not known to be discriminatory when it comes to dessert, but I am preferential to chocolate. Fudgy, dense, and intense, a flourless chocolate cake is probably the pinnacle of all chocolate confections, in my opinion. But Sax’s recipe upended all my flourless chocolate cake views with a cake that truly lives up to its name: a cloud. 

I love this recipe for so many reasons, but mostly because it’s surprising and fun to eat. Close in identity to a soufflé, the top has a shatteringly crisp meringue-like layer, which breaks up into shards when you release it from its springform pan, and the base of the cake collapses in the center. That’s meant to happen, and you’re grateful for it, because it takes all pressure off of finessing a certain kind of presentation, and ends up organically beautiful all on its own. A giant, billowing pile of whipped cream in the center doesn’t hurt, either. I like adding vanilla beans and a pinch of salt to mine. 

The cake is light and delicate, but still deeply chocolatey. When chocolate dessert recipes confusingly use only cocoa powder, I always find myself feeling a little hollow, missing that true chocolate flavor that only solid bar chocolate can provide. Sax seems to know this, not asking you to use expensive, high-quality chocolate, but chocolate nonetheless. Seeing as the rest of the ingredients are cheap pantry staples, I splurge a bit on good chocolate. If you’re going to do it, do it, you know? 

If You’re Going to Make Cloud Cake, a Few Tips

These Indian Delicacies Ranked Among Worlds 50 Best Street Foods- Recipes Inside

These Indian Delicacies Ranked Among Worlds 50 Best Street Foods- Recipes Inside

Street food plays a major role in defining the food culture of the country. It is extensive, flavourful and strikes a chord with us every single time. Now, it seems to have caught the fancy of the world too. Recently, some of the most popular dishes from across the country have made it to the list of the best street foods in the world. The Taste Atlas, a travel and food guide platform, recently released its list of 50 ‘Best Street Foods In The World’. And tikka, dosa, chole bhature and Amritsari kulcha proudly made to it. As per the list, tikka has been ranked at the 23rd position, dosa is on the 31st position, while chole bhature and Amritsari Kulcha are on 44 and 49 respectively.

Taste Atlas took to Instagram to share the complete list. “Best street foods in the world according to TasteAtlas audience ratings, current ranking. What’s your favourite,” the caption read.

Find the complete list below:

Also Read: This Indian City Makes It To The 2023 List Of World’s Best Food Destinations

Quite an exciting news, right? Like us, are you too happy to see your favourite dishes on the list of World’s best street foods? If yes, then we have the recipes for you to try at home. Take a look.

How to make tikka at home:

Taste Atlas defines tikka as a dish that consists of “boneless meat, usually chicken, that is cut into smaller pieces and marinated in yogurt and traditional Indian spices such as turmeric, cumin, coriander, cayenne pepper, chili, garlic, and ginger. The meat is roasted over charcoal in a tandoor, the traditional cylindrical clay oven.” The website further reads that the dish has an unknown origin, but “it is believed to be an ancient dish that has existed since the discovery of the tandoor oven, which has been used in India for more than 5000 years.” Click here for the recipe of classic chicken tikka.

Also Read: Vada Pav Ranked Among The Best Sandwiches In The World. See Full List

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How to make dosa at home:

Taste Atlas defines dosa as a pancake-like dish that is prepared with soaked rice and black gram beans, “which are ground into a paste and mixed to create a thick batter, usually left to ferment overnight. The mixture is enriched with a handful of fenugreek seeds, which give dosa its distinctive golden brown colour and a delicious, crispy texture.” The website further reads that the origin of this traditional dish is traced back to the first century AD, “when it was first mentioned in Tamil literature”. Click here some of the most popular dosa recipes.

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How to make chole bhature at home:

Chole bhature is a classic combination of two dishes: chole (a spicy chickpea curry) and bhature (a type of fried bread made with maida). “Popular throughout North India, the dish was invented in Delhi in the 1940s,” the website reads. The dish is usually paired with onion, achar, chutney and chilled last. Find here the recipe of North Indian chole bhature.

How to make Amritsari kulcha at home:

“Coming from the North Indian city of Amritsar, Amritsari kulcha is a flatbread stuffed with potatoes, onions, cottage cheese, and spices. The flatbread is commonly garnished with coriander seeds, cilantro, and red chili powder,” the website reads. This dish is a staple in Amritsar, with almost every shop in the city preparing it in large tandoor oven. Click here for the recipe.

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Try these recipes at home and relish!

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