Eating Well

I particularly enjoyed reading my friend Frances's recent blog post, "Market Day" wherein she talks about how one didn't have to have a lot of money in order to eat well. "I don't really buy into the excuse that poverty equals poor food and nutrition," she shares. "My grandmother lived through the terrible war and she taught me a lot of tricks on how to eat well even if you have just three ingredients." And, she's not talking about ramen noodles.

It's true what Frances said: You don't need plenty of cash to eat well. It's just easier if you did—because you don't have to be extra discerning about where you do your grocery shopping and the cost of food and its preparation. That's just about it. For example, instead of buying, washing, and processing your own produce and fruit, you can buy them pre-washed and pre-cut, usually in fancy plastic containers. If money weren't an object, you could hire a personal chef (just like a superstar), or order those healthy delivery meals—or even something as posh as the Blueprint Cleanse.

The reason why I could still afford to shop at specialty stores and wouldn't think twice about walking into Zabar's and the like—despite having limited funds at the moment—is because I also shop at Key Food in the Bronx and make it a point to buy from fruit stands. Now, if I were more liquid, I wouldn't probably go to three different places to get three different things (or go to Chinatown to buy a pound of fresh cherries), I would probably just do Freshdirect and order my organic eggs, milk and all online, and then pay for delivery costs.

While I do acknowledge the novelty of going through a ramen-noodles-phase—a rite of passage of sorts if you will—eventually, one must explore wiser food choices. It can actually be fun, and again, affordable. Notice that the more fresh produce you place in your shopping basket, the lower your bill is at the cashier. I get a kick out of this, actually.

Mmm...

Here, I've compiled a list of items that make the most out of your cash on hand. Call them staples, call them building blocks, bottomline is, you get value for your money and maximum benefits to your health. (And maybe, just maybe, you'll have some cash left for a delightful pint/tub of ice cream.)


1. The Condiments: olive oil, balsamic vinegar, and soy sauce
Olive oil is expensive. But, like an investment piece in your wardrobe, you get the actual value by extracting the cost per use. And with good olive oil, a little goes a long way. The same goes with balsamic vinegar or Japanese soy sauce. Once you do have them in the pantry, they last a long time and give flavor to many meals. Use them as dipping sauce for fish and chicken, or make a quick vinaigrette for a fresh salad (see produce section below).

2. The Carbohydrates: potatoes, rice, noodles, and bread
Potatoes rank high up there in my list of favorite carbs, probably close, equal to, or even bypassing my love for noodles.

Poke holes into a large potato using a fork and microwave it for 10 minutes. That's an express baked potato. Grate russet potatoes and fry them up in a pan; add salt, pepper and you have classic hash browns. And then there are mashed potatoes. I could go on and on.

As for rice, noodles, and bread, ideally get brown/whole grain/whole wheat versions of what's out there. Although I must admit, I'm partial towards regular Barilla (white) noodles and I'm still reconciling the whole, whole wheat thing when it comes to pasta.

3. The Colorful Ones: leafy greens, fruit, and other vegetables
"I watch those documentaries of poor people lamenting over the fact that they earn just P100 a day then they buy instant noodles..." writes Frances. "I get really upset. I tell the TV, 'Buy kangkong [water spinach]! A bundle costs just P7 [approx 14 cents]! Buy three bundles, cook it adobo style and you have ulam for the whole day. Healthy pa!"

In the same vein as what Frances blogged about, going to the wet market or farmer's market or a fruit stand is the best and most cost-efficient way to get fresh produce and fruit. If you like salads, you might want to invest in a salad spinner, since it's cheaper to buy a whole head of lettuce, process it yourself, and pack the leaves in your own plastic containers at home—ready to be tossed with your favorite dressing.

UPDATE 01/25: I completely forgot to talk about sardines and mackerel, which I'd originally intended to do while planning this post. Sardines have always gotten a bad rap and been associated with lean household incomes. But new studies show, that smaller fish (those lower in the food chain) are actually good for you: Sardines, mackerel, brisling—and I'm guessing, even our famous local galunggong—are high in Omega 3 fatty acids, vitamin B12, selenium, phosphorous, and a host of other good-for-you vitamins and minerals. So, the next time you reach for canned tuna, consider hopping over the fish section and opting for its tinier, fresher, and most likely, cheaper, counterpart.