The price is right
Oxygen|Winter 2021
These budget-friendly clean recipes and two-week meal plan can help you break through those plateaus — without breaking the bank.

WHETHER YOU’RE GROCERY

shopping for one or trying to nourish a family, food bills can add up fast — especially if you’re consistent with your healthy get-lean diet. After all, wild salmon, grass-fed beef and microgreens aren’t cheap. What’s more, food prices have increased by more than 3 percent overall in the past year. (Thanks, pandemic.)

But you don’t have to spend a fortune to eat like a champ. You just need to seek out and buy foods with a big nutritional bang for your buck. There are plenty of frugal-minded superfoods, so even if you’re pinching pennies, you don’t need to pass on nutrition.

Harvard researchers

found that the price disparity between healthier eating habits (i.e., more fruits, vegetables and lean meats) and lousy ones (i.e., more sodas and snack foods) is only about $1.50 a day.

Contrary to popular belief, eating healthy is possible on a budget. Check out these stealth health foods that won’t bust the bank.

ASIAN CABBAGE SLAW

MAKES 4 Servings

Use this slaw in tacos made with corn tortillas and strips of top sirloin steak.

INGREDIENTS

8 cups red cabbage, thinly sliced

1 large carrot, cut into matchsticks

4 scallions (green onions), chopped

1⁄3 cup roasted sunflower seeds

2 tbsp rice vinegar

2 tbsp lime juice

1 tbsp soy sauce

2 tsp brown sugar

1 tbsp ginger, finely chopped

½ tsp salt

2 tbsp canola or peanut oil

2 tsp sesame oil

DIRECTIONS

In a large bowl, combine cabbage, carrots, green onions and sunflower seeds. In a separate bowl, whisk together rice vinegar, lime juice, soy sauce, sugar, ginger and salt until sugar is dissolved. Whisk in canola/peanut and sesame oils and pour over slaw. Toss to combine.

Nutrition Facts (per serving): 218 calories, fat 15 g, carbs 21 g, fiber 6 g, sugar 10 g, protein 5 g, sodium 353 mg

RAINBOW MILLET SCRAMBLE

MAKES 4 Servings

Riff on this recipe with brown rice instead of millet.

INGREDIENTS

¾ cup millet

6 large eggs

2 tsp fresh thyme

¼ tsp salt

¼ tsp black pepper

¼ tsp red chili flakes

2 tsp canola oil

1½ cups cherry tomatoes, halved

1 orange bell pepper, chopped

2 scallions (green onions), chopped

1½ cups black beans, cooked or canned

3 cups spinach

½ cup grated cheddar cheese, optional

1 cup salsa

DIRECTIONS

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