CSA Basket Week 5
On the farm

The Rising Cost of Fresh: How to Boost Your Veggie Intake on a Budget

downloadfileThis is a guest post from nutrition and fitness powerhouse Stephanie Van Zandwyk, a certified personal trainer and yogi, who’s likely hitting the pavement right now, in runners or on her Harley. With 2 half marathons, 1 tough mudder and a range of other athletic accomplishments under her (boxing) belt, you could say she knows a thing or two about nutrition and staying fit…

It is a pleasure to meet you! I have been in the fitness and nutrition education field for over a decade; I live a healthy lifestyle myself and really enjoy sharing information that may aid others on their journey to do the same. My goal here is provide you with some healthy lifestyle tips, delicious recipes and health-related information to help you feel and live well.

Today, I would love to share with you two of my favorite ways to boost vegetable and fruit intake while maintaining a budget. With the rising cost of groceries, it may seem challenging to start – or continue – eating fresh and healthy on a regular basis.

My first tip is to buy fresh foods that are in season. You may have noticed that while cauliflower was selling for $6-$8 a head, beets were only a $1.50 a bunch. Celery stalks were pushing $5, yet parsnips were $0.99 a pound. There is a simple reason for this – root vegetables are in season in Ontario. While most fresh foods are available all year round thanks to greenhouse growers and global transport, buying fruit and vegetables in season is not only less expensive, they are more abundant and tastier.

Find a listing of what’s in season in Ontario here.

My second tip is to have a day or two in the week that are meatless. Meatless meals provide a great opportunity to explore sources of lean protein other than meat or dairy products. Protein-rich vegetables include beans, legumes, leafy greens like kale, sprouts, peas and broccoli. Other protein alternatives are quinoa, nuts, nut butters and seeds. While going meatless may be a challenge if you are are used to eating meat with every meal, remember, meat is not necessary to maintain good nutrition. Protein IS. But protein can come from a variety sources. Many of which are plant-based and less costly than meat.

Have a look here for some new ideas.

Joining a local, vegetable CSA, is also an affordable way to ensure you’ll have enough seasonal freshness on hand to inspire healthy eating. You can find out more about Kinsella’s Simply Organics CSA memberships here.

Until next time, stay active, happy and healthy!


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Organic Grower of vegetables, micro greens, edible flowers, honey, honey candies and chocolates.