Cooking a heart-healthy family meal – Bowie News

5 strategies to save on fresh fruits and vegetables

(Family Features) Cooking meals that bring joy to loved ones is often goal #1 but creating those delicious favorites on a budget is an important aspect of comprehensive, family-friendly recipes. A few simple steps, like developing good grocery shopping habits, can put smiles on hungry faces without taking a toll on your finances.

Consider these tips from the experts at the Healthy Family Project along with their producing partners, who are on Nutrition 2023’s mission to improve access to the fresh produce that is essential in alleviating many public health and personal wellness challenges. This year’s partners strive to be part of the improvement effort by donating funds to increase access to fruits and vegetables in schools through the Fresh Produce Foundation.

Make a list and stick to it.)
When buying fresh produce, remember that some items have a shorter shelf life. Restricting purchases to the items on your list can help you spend less on groceries while cutting down on food waste.

local buy
Transportation cost is one of the biggest factors in the price of a product, which means buying local, when possible, can help reduce your total at checkout.

Stock up on seasonal produce
Although you can generally find any product produced at any time of the year, this is not always an affordable practice. It can save you knowing when your favorite fruits and vegetables are in season, and let you use fresh ingredients in family breakfasts like protein-packed sausage breakfast muffins and hearty English muffins.

Get to know your production department
The production department’s front desk or premium table often offers the best deals. Don’t forget to check out the end caps in each production aisle, which sometimes feature seasonal items.

Work on a friendship with the production manager
Over the course of each week, a “Hot Buy” might come into the store but it didn’t appear in the weekly ad. This happens with items at the end of their classes, in particular, or if the crop is doing well. Speak with the production manager at your local store and he or she may tell you about special prices.

Discover more grocery savings strategies and family-friendly recipes at


Protein breakfast pancakes

Recipe courtesy of The Healthy Family Project

  • Non-stick cooking spray
  • 1 sweet onion, diced
  • 1 pound turkey sausage
  • 4 eggs
  • 1/2 cup grated cheddar cheese
  • 1 cup protein pancake mix
  1. Preheat the oven to 350 degrees Fahrenheit. Spray a 12-cup muffin tin with nonstick cooking spray. sit aside.
  2. In a skillet over medium heat, cook sweet onions until translucent. Add turkey sausage and cook until no longer pink. Remove from heat.
  3. In a large bowl, whisk the eggs lightly. Add shredded cheese, pancake mix, and cooked sausage; Mix well.
  4. Fill prepared muffin cups about 3/4 full with batter. Bake for 18-20 minutes, or until golden brown on top.

Delicious english muffin

Recipe courtesy of The Healthy Family Project

  • English muffins
  • Guacamole
  • Cherry tomatoes
  • 1 tablespoon finely chopped coriander
  • 1 tablespoon of light cream cheese
  • 1 tablespoon crumbled turkey sausage, fried
  • 1 egg
  • 1 tablespoon finely chopped basil
  • 1 tablespoon of balsamic glaze
  1. Toast an English muffin and top with your desired combinations of toppings, such as: guacamole, tomato and cilantro; Cream cheese, tomato and turkey sausage. or eggs, tomato, basil and balsamic glaze.

Healthy Family Project