Melissa dArabian - Supermarket Healthy: Recipes and Know-How for Eating Well Without Spending a Lot

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Copyright 2014 by Melissa dArabian
Photographs copyright 2014 by Tina Rupp

All rights reserved.
Published in the United States by Clarkson Potter/Publishers,
an imprint of the Crown Publishing Group, a division of Random House LLC,
a Penguin Random House Company, New York.
www.crownpublishing.com
www.clarksonpotter.com

CLARKSON POTTER is a trademark and POTTER with colophon is a registered trademark of Random House LLC.

Library of Congress Cataloging-in-Publication Data
DArabian, Melissa.
Supermarket healthy : recipes and know-how for eating well without spending a lot / Melissa dArabian with Raquel Pelzel ; photographs by Tina Rupp.
pages cm
1. Low budget cooking. I. Pelzel, Raquel. II. Title.
TX652.D326 2014
641.552dc23
2014009429

ISBN 978-0-307-98517-0
eBook ISBN 978-0-307-98518-7

Cover design by La Tricia Watford
Cover photographs by Tina Rupp
Photograph on by Kristen Vincent
First Edition

v3.1

To Philippe, Valentine, Charlotte, Margaux, and Ocane:

You are always my
favorite part of the day.

CONTENTS

Breakfast

Snacks

Soups and Stews

Salads, Wraps, and Sandwiches

Veggie Mains

Pasta

Fish and Seafood

Chicken and Turkey

Beef, Pork, and Lamb

Sides

Dessert

INTRODUCTION

HEALTHY EATING EVERY DAY

WHENEVER I WALK INTO A HIGH-END HEALTH

food store, I drool. I would love to buy all of my food from those beautifully curated aisles where the oranges are assembled in perfectly aligned pyramids, the lettuces glisten with dewy drops of water, and the endcaps boast cold-pressed juices bursting with vitamins and goodness.

However, just like so many families in America, we have a mortgage, bills, and four kids to budget for. So I made it my job to figure out a way to create food for my family that is just as healthy and good as what is being sold in fancy, premium markets, but that also respects my need to be a smart, price-savvy shopper. Thats why I decided to make the focus of my second cookbook, Supermarket Healthy , eating well based on using your everyday supermarket to make cost-conscious and consciously minded buying decisions.

Budget living is about spending with purpose and intent and being mindful about how you spend your dollars. Healthful eating is about eating with purpose and intent and being mindful about how you choose the ingredients. In Supermarket Healthy , these two paths intersect, and the result is more than 125 recipes that you can feel good about cooking and eating.

I am a big believer in not overspending, and much of my career has been based on my natural inclination to save money. I grew up on a budget, and that savvy coupon-cutting mentality will always course through my veins. I know that I am not alone. Im not the only one who wants to cook within my budget while still feeling good about the food I buy, eat, and prepare for my family and friends.

Supermarket Healthy celebrates dishes that are as friendly to your waistline as they are to your wallet. Because, lucky for us, the neighborhood grocery store has become a healthy cooks resource for all kinds of key ingredients, from quinoa to organic produce and buzzy superfood items such as omega-rich chia seeds and wild salmon.

Ive created every recipe keeping nutrition in mind, but this isnt a diet cookbook and its not meant to be. Quite simply, this is a cookbook that addresses the fact that when you eat better, you feel better. It is my hope that with this cookbook, youll also discover that you dont need to spend a lot to feel your best.

Melissa dArabian

MAKING SUPERMARKET HEALTHY WORK FOR YOU

Cooking on a budget is empowering. Combine that with eating better, making every bite count, and supplying your body with quality protein, long-lasting carbohydrates for energy, and lots of vitamins and nutrients, and you have a way of cooking that not only feels great but also is great!

As I did in my first book, Ten Dollar Dinners , I have stocked Supermarket Healthy with loads of extra-value features to give you additional buying power at the store.

Strategies

Throughout the book, youll notice three color-coded strategies that will pop up at the bottom of recipes: Supermarket Strategies, Kitchen Strategies, and Entertaining Strategies.

SUPERMARKET STRATEGIES are ways to make your grocery store work for you. These include buying tips, ways to save, and insights about making choices at the store. These boxes are green.

KITCHEN STRATEGIES are things to keep in mind in your kitchen. These are time-saving tips, make-ahead advice, and at-home swaps so you dont have to run to the store for that one ingredient, and advice for how to introduce new flavors to kids. These boxes are blue.

ENTERTAINING STRATEGIES are tactics for serving and stretching food, as well as easy spins on a dish to make it party-friendly. These boxes are orange.

Blueprints

While recipes are wonderful and so important, sometimes its nice to exercise your creativity and take a recipe off-roading into uncharted territory. A feature in Supermarket Healthy is recipe blueprints that show you how to break down a recipe into a sequence of easy-to-follow steps. Think of it as a choose-your-own-adventure recipe. Switch up the ingredients or vary the method ever so slightly, and you have a brand-new recipe.

Nutritionals

Another tool in Supermarket Healthy is basic nutritional information that runs with each recipe. While Supermarket Healthy isnt a diet cookbook, the nutritional panel should serve as a good resource to help you build a meal, or weekly menus that balance lean meals with slightly more indulgent ones. This book was created with a health-conscious perspective and a focus on good fats, slow-burning complex carbohydrates, ample protein, and lots of vitamins and nutrients.

HOT-BUTTON ISSUES

It seems impossible to write a book about healthy grocery-store eating without considering some hot-button topics such as the importance of eating organically, avoiding genetically modified ingredients (GMOs), and eating gluten-free. As a mom, of course I want the best for my family, but ultimately we all have to decide what is right for our own families and go with it.

Organic

Even if youre on a budget, buying organically grown fruits, vegetables, and grains is totally possible. Just like conventionally grown ingredients, organics go on sale too, so always shop the aisles and compare apples to apples. You can also make a dirty dozen list of fruits with the highest traces of pesticide residues and make it a priority to purchase them only when organically grown. Some produce such as bananas have removable peels, so can fall lower on the buy organic list. Additionally, you can simply factor in the extra cost of organic ingredients by incorporating one or two meat-free days a week. Meals based on beans and grains are very economical and may provide you with enough wiggle room to purchase organics.

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