Organic Foods on a Budget
By Johanna M. Cook
MOMMA CUISINE
MAKING GREAT EVERYDAY MEALS
www.mommacuisine.com
Johanna M. Cook is not a medical or health professional. Use advice
advice at your own risk. Consult your physician
about any of your health and nutritional questions and concerns.
What Does “Organic” Mean?
Simply stated, organic produce and
other ingredients are grown
without the use of pesticides,
synthetic fertilizers, sewage sludge,
genetically modified organisms, or
ionizing radiation.
Animals that produce meat,
poultry, eggs, and dairy products
do not take antibiotics or growth
hormones.
Source: organic.org
Natural vs. Organic
Fact: Natural foods do not contain
additives or preservatives, but they
may contain ingredients that have
been grown with pesticides or are
genetically modified. In other
words, the ingredients in the
ingredient panel will look familiar,
but they have not been produced
organically. Natural foods are not
regulated and do not meet the
same criteria that organic foods do.
Source: Organic.org
Why Are Organic Foods More
Expensive Than Conventional Foods?
Organic food supplies is limited vs.
demand – but this is changing!
Production costs for organic foods are
typically higher because of greater
labor inputs.
Post-harvest handling of relatively
small quantities of organic foods
results in higher costs because of
the mandatory segregation of
organic and conventional produce,
especially for processing and
transportation;
As demand for organic food and products is
increasing, technological innovations and
economies of scale should reduce costs of
production, processing, distribution and
marketing for organic produce.
Source: Food and Agriculture Organization of the United Nations
MOMMA CUISINE’S
GUIDE
TO SHOPPING ORGANIC
ON A
BUDGET
#1 Plan Your Meals
As laborous as it may
sound, planning exactly
(or close to) what you’ll
be cooking for the week
will help you to stick to a
budget.
– Only buy ingredients you
will use
– Less wasted (expensive)
food
#2 Stay Fresh
Stay away from the
center isles of the store,
where all the processed
foods are.
The perimeter of the
store has the freshest
ingredients.
Also, beware of the deli!
It’s expensive!!
#3 Think of the Food Trends in
Your Own Home
Which foods do you and your family eat the most?
How many times a week do you eat certain items?
It may be worth the money to buy organic on food that you and
your love the most and eat the most often.
#4 Buy in Bulk
Buying certain items in bulk
may help you save money.
I suggest these items:
-Beans
-Grains
-Frozen Fruits/Veggies
-Canned Foods
-Dried Herbs, Spices, Fruits
-Household cleaners
#5 Shop for In-Season Produce
Buying fruits and vegetables that are in season doesn’t
only taste better, it’s cheaper!
Check out Fruits and Veggies More Matters to find out
which produce is in season.
www.fruitsandveggiesmorematters.org
#6 Eat Less Meat
The average U.S. consumer eats significantly too much
meat and grain, and not enough fruits or vegetables,
according to data form the U.S. Department of
Agriculture's (USDA's) Economic Research Service.
Source: NaturalNews.com
Learn more: http://www.naturalnews.com/029603_meat_fruit.html#ixzz1WlVXYK6F
#7 Stick to the Dirty Dozen
Apples
Celery
Strawberries
Peaches
Spinach
Nectarines – Imported
Grapes – Imported
Sweet Bell Peppers
Potatoes
Blueberries – Domestic
Lettuce
Kale/Collard Greens
Source: EWG.org
#8 The Clean 15
The “Clean 15” is the
Environmental Working Group’s
recommendation for conventional
grown produce that has the
lowest in pesticides. You can save
money by choosing not to buy
these organic.
Source: EWG.org
Onions
Sweet Corn
Pineapples
Avocado
Asparagus
Sweet Peas
Mangoes
Eggplant
Cantaloupe – Domestic
Kiwi
Cabbage
Watermelon
Sweet Potatoes
Grapefruit
Mushrooms
#9 Try Generic & Use Coupons
Buy generic organic brands. Even your local big box grocery store
has their own organic brand, and it may be worth a fraction of the
price of the brand name organic labels with the same quality.
Also, coupons can help you save some cash. It may seem little at
first, but the savings add up over time. Try and match coupons with
store discounts.
Example: If you have a coupon for .50 cents off yogurt, and the
store had a deal for regular price at $3.50 and now at $2.50…you
just saved $1.50 on that pack of yogurt!
A Little is Better Than None
It is understandable that buying ALL your
groceries organic may not always be cost
efficient when you’re on a bugdet.
Don’t feel bad.
Having some foods in your home organic is
MUCH BETTER than not having any!
Remember that “Great Everyday Meals” can be
done with just simple ingredients and basic
cooking techniques – Momma Cuisine. (ME!)
THANK YOU!!
For more information about Momma Cuisine visit
WWW.MOMMACUISINE.COM
Email at [email protected]