Perfecting the art of balancing your checkbook and health can be a challenge. Rest assured, you can have peace of mind that your finances and health stay in the positive. It starts with shopping smart at the grocery store. Become a smart shopper by remembering the three P’s of grocery shopping: plan, purchase, and prepare.

Plan: Take inventory of ingredients on-hand, and search for recipes and snacks that include these ingredients. Next, build a menu for the week’s meals by including basics like dairy, meat, grains, fruits, and vegetables. Creating a grocery list will keep you on track and reduce unnecessary spending.

Finding ingredients that are healthy, budget-friendly, and family-friendly can be a challenge. Milk is naturally nutrient-rich and loaded with nine essential nutrients, making it a ‘must-have’ on the grocery shopping list.. It’s readily available and contains nine essential nutrients in every glass, in every brand, from every store; making it valuable to have on-hand. 

Purchase: Consider foods that are high in nutrients and low in cost; such as milk, beans, lentils, potatoes, eggs, peanut butter, canned salmon or tuna, oats; brown rice; quinoa, or frozen fruit and vegetables. You will also pay more for convenience foods that are pre-cut, already to washed, or are “ready to eat.

In the dairy aisle, keep in mind that dairy doesn’t just do a body good, it also does a wallet good. When it comes to nutrition and budget, the best deal is the real deal – milk! At a cost of just pennies per ounce, milk offers a solid nutritional bang for your buck. Milk’s affordability can ensure that you and your family get the recommended three servings of dairy each and every day.

 Prepare: Double or triple recipes, and then divide leftovers into individual portions and freeze. This works well with soups and casseroles, which can be defrosted and reheated in a snap. Having a plan for leftovers, such as using them in subsequent meals, can also help stretch food dollars.

Milk, cheese, and yogurt have a place in a family’s budget and shopping cart. Dairy’s versatility makes it easy to incorporate into breakfast, lunch and dinner. Whether enjoyed as a snack, or used in hot cereals, soups, stews, or casseroles, dairy can help round out a balanced meal and budget. 

Recipes

 Crustless Spinach Quiche - Makes 4 Servings    

• Prep Time: 15 min    
• Cook Time: 40 min

Ingredients

• 2 teaspoons canola oil
• 1 medium yellow onion, finely chopped
• 10-ounce package frozen chopped spinach, thawed and drained
• 1 1/2 cups grated light Cheddar cheese
• 6 large egg whites
• 1 large egg
• 1/3 cup fat free cottage cheese
• 1/4 teaspoon ground cayenne pepper1/8 teaspoon salt1/8 teaspoon ground nutmeg

Directions

Drizzle oil in nonstick skillet over medium-high heat. Add onion; sauté for 5 minutes, or until translucent. Add spinach and stir for 3 additional minutes, or until spinach is dry. Set aside. Preheat oven to 375 degrees Fahrenheit. Lightly coat 9" nonstick pie pan with cooking spray. Sprinkle cheese in pan. Top with spinach mixture. In a medium bowl, whisk egg whites, egg, cottage cheese, red pepper, salt and nutmeg. Pour egg mixture over spinach. Bake for 30-40 minutes or until set. Let sit 5 minutes. Cut into wedges. Serve warm.

Nutritional Facts: Calories: 215, Total Fat: 11 g, Protein: 23 g, Calcium: 30% Daily Value

Easy Cheesy Chicken Enchiladas with Yogurt Sauce

Makes 8 Servings; Yield: 1 enchilada per serving
Prep Time: 10 min
Cook Time: 15 min

Ingredients

• 1 (8-ounce) package cream cheese
• 2 cups chopped, cooked chicken breast
• 12 ounces chunky salsa
• 1 cup Mexican-blend cheese, shredded
• 8 (6-inch) flour tortillas 

For the yogurt sauce:

• 2 cups low-fat plain yogurt
• 1 cup chopped cilantro
• 1 teaspoon ground cumin

Directions

Heat cream cheese in large skillet over medium heat until soft. Stir in chicken and 1/2 cup of the salsa; mix well. Add 1/2 cup shredded cheese; stir until melted. Spoon about 1/3 cup of the chicken mixture onto each tortilla; roll up. Place seam side down in 12x8-inch baking dish. Top with remaining salsa and cheese. Bake at 350 degrees Fahrenheit for about 15 minutes, or until heated through. Serve with yogurt sauce.* Combine yogurt, cilantro and cumin. Chill until needed.

Nutritional Facts: Calories: 290, Total Fat: 13 g, Protein: 21 g, Calcium: 25% Daily Value