How To Eat Healthy During A Recession

These are happy days for the Happy Meal.

As reported in the Nation's Restaurant News, McDonald's reported upbeat third-quarter results and its highest same-store sales gain in 2008. According to McDonald's CEO, Jim Skinner, "We continue to be recession-resistant."

This is not surprising as in tough economic times when the decision needs to be made on whether to pay the rent or purchase fresh fruits and vegetables, consumers turn to cheaper food options such as energy-dense foods high in starch, sugar and fat.

When dollars are tight, do you purchase wild salmon and fresh spinach or head to McDonald's and grab a McDouble* off the dollar menu?

[* In case you're curious, a McDouble contains 390 calories; 19 g fat; 8 g saturated fat; 1 g trans fat; 33 g carbs; 22 g protein]

Fresh fruits and vegetables are relatively expensive and, as studies indicate, less prevalent in the diets of low income populations. People who can't afford fresh fruits, vegetables, fish and leaner cuts of meats are relegated to eating fast food, and their waistlines and overall health are paying the price.

Like many of you, I have felt the impact of this economic downturn. I have also used this as an opportunity to overhaul my pantry and recession proof my diet.

Focus on affordable, nutrient rich foods such as in-season vegetables, chicken breasts which you can often find in bulk, beans, canned tomatoes, sweet potatoes, skim or low-fat milk and nuts.

Using a slow-cooker I recently made a Chicken, Turkey Sausage and White Bean Chili that is delicious, filling, nutrient rich and costs ~ $3.25 a serving:

• 2 Tbsp. olive oil
• 1 lb boneless chicken breasts, diced
• 12 ounces low-fat, smoked turkey sausage, diced
• 1 cup chopped onion
• 4 cloves garlic (minced) - you can substitute garlic powder
• 32 oz Great North Beans, drained and rinsed
• 1 1/2 cup tomatillo salsa
• 1 cup low sodium chicken broth
• 14.5 ounce can fire-roasted, diced tomatoes
• 1/2 tsp. salt
• 1/4 tsp. ground pepper
• Dash of cayenne pepper (optional)
• Sliced jalapeno pepper (optional)

In a large skillet heat the olive oil over medium heat. Add the onions, diced chicken and sausage; saute until onions are tender and chicken is cooked through. Put the beans in a 4 to 6 quart slow cooker; add all of the remaining ingredients and stir. Cover and cook on HIGH for 3 to 4 hours or LOW for 6 to 8 hours.

Serves 6.

Nutrition Per Serving:
330 calories; 7 g fat; 1 g saturated fat; 33 g carbs; 35 g protein

Just prior to eating, for extra nutritional value I toss in a handful of fresh spinach that wilts from the heat of the chili.

Train hard; stay strong.

Peace.

Susan