Interview with Jackie Plant

I was recently given the opportunity to interview Jackie Plant, the Food & Nutrition Director at Woman’s Day magazine about eating healthy on a budget. A lot of people think it’s expensive to eat nutritiously, but it’s surprisingly easy if you know what to buy. Jackie had some great ideas!

What are your favorite low-cost, high-nutrient foods? How about easy recipes?

Whole grains— you can get a real bang for your buck. Steel-cut oats, rice pilafs, quinoa are some of my favorites.

I make a huge pot of steel cut oats on the weekend, cover and refrigerator, then portion out servings throughout the week. Rice pilafs aren’t just for side dishes. I’ll grill and slice chicken breasts and toss into a pilaf with leftover veggies, dried fruit, and chopped nuts. And quinoa which is loaded with protein can be cooked and tossed with rinsed black beans, corn and salsa—it’s a meal in itself.

What are your tips for putting my grocery list on a diet?

First, take stock of what you already have on hand and go through your cabinets, freezer and frig. Plan meals that will use what you already have, then make a grocery list and stick with it.

If your cooking chicken or pork for dinner make enough to get a second meal out it. Leftover roast pork can be chopped and tossed into tacos. Grilled chicken breasts are wonderful on whole-grain bread with sliced avocado and tomato—yum.

What tips do you have for entertaining on a budget?

A great way to entertain cheaply is to throw the sit-down-dinner concept out the door.

Make some homemade pizzas with fun toppings like pesto, ricotta cheese and sliced tomato. You can pick up already made dough at your grocery store and set out a few toppings along with sauce and grated cheese. Everyone can customize their pizza. It’s not only a fairly cheap way to entertain—it’s fun. To round out the meal serve a big salad.

Dessert should be bite-size—no one feels guilty. Make up a batch of chocolate brownies but stir in some chopped nuts and bake them in a mini cupcake pan. Serve with a dollop of whipped cream and a raspberry.

What inexpensive food(s) do you think are under-rated?

Canned beans. They’re a great source for protein. Some people are concerned about the sodium in canned beans, so I always suggest rinsing before using them.

They are one of my go-to ingredients when I need to stretch a meal—like chick peas tossed into pasta or black beans mixed into a rice dish or salad.

I also think cabbage is under-rated. It’s one of the cheapest vegetables you can buy year round. Try slicing and sautéing with onions to serve with baked salmon.

What “rules” do you set for yourself when it comes to sticking to a food budget?

1. Pay with cash.

2. Don’t shop hungry

3. Stick to a grocery list.

4. Plan out a week’s worth of menus

What are you favorite inexpensive bagged lunches and snacks for those of us on-the-go?

Bagged lunches require some thought, I always make something extra at dinner time that I can turn into lunch.

Whole-wheat pasta salads that I make at home are also a favorite of mine. I cook up a half box of whole-wheat pasta, toss it with a little olive oil and store it in the frig. Then I add about a cup of the pasta with, tuna, olives, veggies and a drizzle of dressing. Another day I may toss some of the pasta with leftover chicken and veggies.

Snacks I’d suggest staying away from empty calorie foods. A handful of nuts or small yogurt gets me through the afternoon.

Feed Your Family on $99 A Week