Budget Reduction

Neal Barnard, MD, President of the Physicians Committee for Responsible Medicine has provided Five Ways to Save Billions – and Boost the Nation’s Health.  The article is specific to the gargantuan debt problem of the US government and includes recommendations such as cutting junk food from the Supplemental Nutrition Assistance Program (SNAP, formerly known as the Food Stamp Program) and prioritizing health in commodity purchases.

  • Food manufacturers are benefitting from SNAP while SNAP recipients get sicker and sicker.  If SNAP benefits were limited to truly healthful foods, we could address hunger, malnutrition, AND healthcare at the same time, while saving billions.
  • Instead of the USDA buying millions of pounds of cheese or beef for school meal programs and other food assistance programs, the USDA could support farmers in providing fresh, local vegetables to schools and ensure each school-aged child has the opportunity to eat from a fresh salad bar at least once a day.

Although we may have no or little impact today on how the US government spends tax payer money, we can create our own budget reduction by:

1. Stop buying junk food. 

You don’t need it.  And if you have it at home or stashed at work, then you’ll eventually eat it.  Once you cut out all junk food and replace those calories with plant-based calories, you will stop craving the junk because your body is getting what it needs.

2. Increase your range of healthy snacks.

Not only do you need to expand your horizon of healthy snacks, you need to have them available at all times.  Rely mostly on whole fruits, raw veggies, and whole grain snacks and enjoy the higher fat snacks like nuts, nut butters, and hummus only occasionally if you’re trying to lose weight.

snacks

 3. Reduce the amount of processed food you buy.

Once you evaluate the amount of processed food you buy, you will probably be surprised at what percentage of your grocery bill it represents.  Use the snack list above to think of ways to eliminate processed snacks, like using sliced cucumbers instead of crackers or roasted chickpeas instead of chips.  When you buy processed food for convenience, make sure the ingredients support your health goals- no corn syrup, low or no sugar, low or no oil, and plant based.

4. Buy ‘smart’ prepared foods.

When you do buy processed foods, make them count.  For example, a single packet of prepared chana masala can be the base of a quick dinner for four if you add a can of chickpeas and leftover or frozen veggies and serve it over brown rice.  The same thing is true for a single serving package of lentil soup- add a bag of frozen mixed veggies and serve over a whole grain for a complete meal for 2.  Add more lentils or quinoa to serve 4.  THAT is healthy fast food!!

 5. Think long term.

By changing your diet, you are saving thousands of dollars long term on healthcare.  By changing your diet, you are dramatically reducing your chance of having a chronic disease such as Type 2 diabetes or cancer.  Every craving you resist and every healthy choice you make gets you one step closer to where you want to be- healthy and disease free for the rest of your life.

 

 

Roasted Chickpeas

Use canned chickpeas or make your own using the Basic Beans (Slow Cooker) recipe.

For each 15 oz can or 1.5 cups of chickpeas, lightly spray with oil or toss in 1 t oil, then season.  Plain ol’ sea salt works fine here, but prepared seasoning mixes are great too- BBQ, Cajun, salt substitutes- whatever you have tucked away in your cabinet.  Use a different baking sheet for each seasoning.

Roast the seasoned chickpeas on a parchment lined baking sheet at 350˚ for about 30 minutes, shaking once or twice while cooking.  Keep an eye on the chickpeas during the last 5 minutes or so to prevent burning.  The chickpeas should be crunchy when they’re done but will also continue to harden as they cool.

 

Baked Tortilla Chips

Cut whole wheat tortillas into triangular pieces and arrange on parchment lined baking sheets.  Lightly spray with oil and season with salt.  Bake at 375˚ for 8 to 12 minutes, rotating baking sheets once if the chips are cooking unevenly.

 

Soft Serve Ice “Cream”

Serves 3

Peel, slice, and freeze 4 to 5 bananas in a gallon freezer storage bag.  Using a high speed blender, such as VitaMix, puree frozen banana slices with a small splash of non-dairy milk (<1/4 c) as quickly as possible.  Stop the blender to stir as necessary.  Use chocolate non-dairy milk for chocolate ice cream.  Add other frozen fruit with the bananas to flavor the ice cream.  Serve immediately or freeze for 20-30 minutes to harden.