When making the switch to a lifestyle of whole food it can be intimidating and costly if you aren't careful. I have learned and developed these tips to help increase my families daily nutrition while saving on my our budget. Enjoy!

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Repurpose Your Scraps

Save scraps for stock

All of our kitchen scraps have a home-whether they go to the stock pot, chickens, or worm bin they don't go in the trash! Click the link below to find out about the final destination of the rest of our kitchen scraps!

I take the odds and ends of all my savory veggies (peppers, onions, garlic, carrots, celery, mushrooms, potatoes, tomatoes etc, basically anything not broccoli related unless you want that flavor) and keep them in a designated container in the freezer until I have enough.

I grab some beef bones to roast for 20 minutes at 400F, fill my stock pot with water, add a few tbs of ACV to help get every last bit out of the bones and the frozen veggie scraps. If I have ginger and turmeric nubs those get tossed in. 

Increase the nutritional value even more by adding plants like seaweed, Nettles, medicinal mushrooms or burdock root. Bring to a boil and reduce to simmer for at least 8 hrs, mashing with a potato masher every so often. 

I keep my lid on so the broth doesn't boil completely away, keep an eye on it and add water as needed. 

Cool & strain. I pour some into ice cube trays for a quick pan deglaze, I keep some jarred in the freezer for a last minute soup and the rest we drink throughout the day for soothing the gut, increasing protein and collagen, replacing nutrients and aiding in muscle, joint and ligament health. Bone broth is high in omega 3's, the good fat your body wants to start the day with! If you enjoy savory flavors try it with your breakfast, Your body will be VERY happy you did. 

Consider the "dirty dozen" as a guide to which fruits and veggies are more important to buy organic than others

By now I am sure you have heard of the "dirty dozen" in reference to the worst produce to buy non organic. Why are they so "bad"? These are the most heavily sprayed crops we purchase commercially, because of this they are under scrutiny for good reason.  This list includes:

  1. Strawberries
  2. Spinach
  3. Nectarines
  4. Apples
  5. Grapes
  6. Peaches
  7. Cherries
  8. Pears
  9. Tomatoes
  10. Celery
  11. Potatoes
  12. Sweet Bell Peppers

Then we have what is called the "Clean 15", these include fruits and veggies that are safer in the realm of pesticide and chemical fertilizer. This list includes:

  1. Avocados
  2. Sweet corn (NON GMO)
  3. Pineapples
  4. Cabbages
  5. Onions
  6. Sweet peas
  7. Papayas
  8. Asparagus
  9. Mangoes
  10. Eggplants
  11. Honeydews
  12. Kiwis
  13. Cantaloupes
  14. Cauliflower
  15. Broccoli

You can use this as a guide when you are making choices on your produce. Do I stick to these lists 100% of the time? Nope. I'm human just like you and sometimes I just buy what I can that trip. 

Save apple peelings and cores for Apple Cider Vinegar

YEP! You can make your very own AVC with the mother. Directions coming soon!


Crusts and ends of GF bread for breadcrumbs

GF Breadcrumbs are very expensive and hard to find ones that are tasty. My favorite versatile breadcrumbs are made up simply of the ends and crusts of GF bread. That stuff is EXPENSIVE! I don't have time to make sandwich bread all the time so I often buy my families favorite Canyon River which can add up. I like to make sure every bit gets to use for that reason. 2 of my kiddos prefer no crust so I happily cut them off presandwich, throw them back in the bag and when that loaf is gone I lightly toast the "trimmings", let cool and then toss them into the blender and pulse until desired consistency is reached. If im not using them right away I store them in the freezer for long term or the cabinet if I plan to use them in the next week or so. 

Do your grocery homework- Many stores have a way for you to "pre-shop" the sales, whether its the Whole Foods app or the stop and shop flyer these tools are here for you to plan! Know what is on sale and make your list of meals for the week around the sale items.

Make a list & stick to it- When you plan your weekly meals use that as a guide to construct your grocery list. Fill in the odds and ends and try to stick to your list as best you can!

Bone broth & seaweed- Easy and cheap way to increase nutrition. On the go? Pour some premade bone broth into your insulated mug and take it with you

Forage for what you know- Stay on the beaten path here- There are so many edible plants to forage for but ONLY if you have a good relationship with the plant and you are positive it is edible and correctly identified. New to foraging? Check for edible forest tours in your area

Check butcher for cuts no one wants such as organ meats, ask them to grind and put in your chili or curry

Buying fish with skin, have the skin removed but keep it for your stock! High in omega 3's, why throw it away? 

Make your own Kombucha & fermented veggies - Recipes coming soon!

Check the international section for your spices

Buy frozen veggies, they are just as nutritious!

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