2019-05-01_Diabetes_Self-Management

Budget-friendly meal planning

CONNECTING with family and friends
over a healthy meal can be affordable,
but it does require advanced planning.
This column examines the best strate-
gies for serving up budget-friendly and
nutritious options at your next event.

I love hosting parties for family
and friends. Do you have tips for
creating a healthy and budget-
friendly event?

Decide on your budget before plan-
ning the menu
Determine what the budget is for the
event in advance. The budget as well
as the number of people you plan on

hosting should be the main compo-

nents in determining the menu.

Shop seasonally

To get the best price on produce, shop

seasonally and think of items that are

plentiful, which means they are typi-

cally offered at a lower price-point.

Shop discount stores for dinnerware

& non-perishable food items

Shop strategically. Discount stores

offer great deals but are often over-

looked when it comes to party plan-

ning. Shopping at more than one

location when hosting an event might

be worthwhile to save extra money.

Offer at least one vegetarian dish

A good rule of thumb is to provide

one animal protein dish as well as one

plant-protein based dish. This pro-

vides options to all guests, and plant-

based dishes are often less expensive.

What are some nutritious and

budget-friendly options for

serving a crowd?

See chart below.

Alison Massey, MS, RD, LDN CDE, is

a registered dietitian, certified diabetes

educator and freelance writer in Maryland.

She blogs about nutrition-related topics at

alisonmasseyrd.com.

By Alison Massey, MS, RD, LDN, CDE

F d

for

Thought

FOOD TYPE GOOD OPTION BECAUSE... WAYS TO LIGHTEN IT UP OR ADD FLAVOR

Chicken salad Preparing chicken salad can be a huge cost savings versus

serving individual pieces of chicken.

• Swap half of the mayonnaise for plain Greek yogurt OR consider making
  a vinaigrette dressing.


• Try adding a squeeze of fresh lemon juice, dill, chives or green onions
  to enhance flavor.
  Coleslaw Cabbage-based dishes are very affordable and can easily
  feed a larger crowd.

Add various types of vegetables, fruit and even seeds to enhance the flavor and

texture of the dish.

Fruit parfaits Create individual fruit parfaits with seasonal fruit to

control portion and cost.

Layer parfaits with your favorite options, like Greek yogurt and lemon curd, or simply

top with mint or citrus zest.

Three-bean

quinoa salad

Beans are a fantastic and affordable plant-based protein. • Rinse canned beans to reduce the sodium by about 40 percent.

• Increase the fiber by mixing in a whole grain like brown rice or adding slivered nuts
  or dried fruit.


• Use a mixture of fresh and canned or frozen beans to elevate flavor.
  Summer
  squash
  gratin/
  casserole

Gratin is simply a dish with a light crust of breadcrumbs

or melted cheese. This dish can be easily modified as the

season changes and enhanced with various cheese op-

tions and fresh herbs.

• Grate a full-fat cheese option and use it sparingly to top the gratin. Full-fat cheese
  melts better than low-fat versions, which makes using less easier.


• Try whole-wheat panko bread crumbs.

Popcorn

three-ways

Instead of offering chips and pretzels, consider setting

up a popcorn bar. Purchasing popcorn kernels and air-

popping them provides flexibility in seasoning the treat

yourself.

• Try making a cheesy popcorn version using nutritional yeast. Purchase in the bulk
  bin section of your health food store to save on cost if you don’t plan on cooking
  with it often.


• Create a savory version with black pepper or cayenne pepper.


• Create a sweet option using cinnamon and sugar or a sugar-substitute
  and melted butter. Shutte

rsto

ck/

Sud

owo

odo

68 May/June 2019