South Puget Sound Support
Cheap Ingredients...
For those who come to the Meetings, you probably already know Karrie & my pre-occupation for healthy cooking, here is my addition for those who are bargain shoppers, too!
Having invested in Trader Joe's Peanut Flour - I love this stuff! It is a cheap protein option to add to shakes & recipes calling for Peanut Butter - lower calories, and all the flavor, without all the fat. The other reason I started looking for peanut flour - I do not like the added sweetness of SF Syrups. I found some on Amazon, and still looking for other, cheaper options than TJ & Marlene's.
Coconut Flour is what I have found at Marlene's & WinCo! Again, you can mix it into shakes, use it for cooking, flavor & protein without all those pesky calories or fat! WinCo is so cheap, if you can stand shopping there, it is an excellent option!
TVP - Textured Vegetable Protein - soy that looks a lot like Grape Nuts, has little flavor, TONS of protein, fiber, oh and calci-YUM - potassi-YUM - and Magnesi-YUM (corny, but what the heck?). What is TVP? De-fatted soy flour, so you are pumping up recipes with 12 grams of protein for every ounce, while adding 80 calories. I use this stuff in LOTS of things, soups, meatloaf, anything you need to add a little bulk to. TVP will take on flavor from fluids - chicken broth, etc. - so it is a fabulous ingredient. Marlene's charges (if I remember correctly) about $12 a pound - but it weighs next to nothing! Here is my better option - WinCo! TVP was just over $3 a pound, in the bulk section.
Unflavored Soy Protein - my next deal - again, WinCo! I found it in the bulk section, and freaked at how cheap it was - sorry, I forgot the price per pound, but it was CHEAP!
Do you want flavor without alcohol (extracts contain alcohol) or sweetness? http://www.faeriesfinest.com/ & http://yumdropsflavoring.com/ Cheap ways to add flavor - just a few drops, lasts a long time. I still have a couple bottles in my pantry from previous meal replacement shake days!
Your body NEEDS potassium, and for me, the cheapest way to get what my body needs is at Costco & Sams Club - right now save $3.50 at Costco. I buy a case of 11.5 ounce Low Sodium V8 (non sale price around $14), 70 calories with a third of your daily potassium needs. Potassium is not easily found in supplements, it is in food. Since we are limited in what & how much we eat, I love having a Low Sodium V8 every day or so. If you have room, just stock it in your pantry!
We all have our favorites when it comes to protein supplements, so I won't even muddy the post with what I buy. I am preparing for a month away from home, so planning a little will save me a lot! If you take a little extra time shopping, you can save a lot & get more bang nutritionally for your buck!
Brenda : )~
Having invested in Trader Joe's Peanut Flour - I love this stuff! It is a cheap protein option to add to shakes & recipes calling for Peanut Butter - lower calories, and all the flavor, without all the fat. The other reason I started looking for peanut flour - I do not like the added sweetness of SF Syrups. I found some on Amazon, and still looking for other, cheaper options than TJ & Marlene's.
Coconut Flour is what I have found at Marlene's & WinCo! Again, you can mix it into shakes, use it for cooking, flavor & protein without all those pesky calories or fat! WinCo is so cheap, if you can stand shopping there, it is an excellent option!
TVP - Textured Vegetable Protein - soy that looks a lot like Grape Nuts, has little flavor, TONS of protein, fiber, oh and calci-YUM - potassi-YUM - and Magnesi-YUM (corny, but what the heck?). What is TVP? De-fatted soy flour, so you are pumping up recipes with 12 grams of protein for every ounce, while adding 80 calories. I use this stuff in LOTS of things, soups, meatloaf, anything you need to add a little bulk to. TVP will take on flavor from fluids - chicken broth, etc. - so it is a fabulous ingredient. Marlene's charges (if I remember correctly) about $12 a pound - but it weighs next to nothing! Here is my better option - WinCo! TVP was just over $3 a pound, in the bulk section.
Unflavored Soy Protein - my next deal - again, WinCo! I found it in the bulk section, and freaked at how cheap it was - sorry, I forgot the price per pound, but it was CHEAP!
Do you want flavor without alcohol (extracts contain alcohol) or sweetness? http://www.faeriesfinest.com/ & http://yumdropsflavoring.com/ Cheap ways to add flavor - just a few drops, lasts a long time. I still have a couple bottles in my pantry from previous meal replacement shake days!
Your body NEEDS potassium, and for me, the cheapest way to get what my body needs is at Costco & Sams Club - right now save $3.50 at Costco. I buy a case of 11.5 ounce Low Sodium V8 (non sale price around $14), 70 calories with a third of your daily potassium needs. Potassium is not easily found in supplements, it is in food. Since we are limited in what & how much we eat, I love having a Low Sodium V8 every day or so. If you have room, just stock it in your pantry!
We all have our favorites when it comes to protein supplements, so I won't even muddy the post with what I buy. I am preparing for a month away from home, so planning a little will save me a lot! If you take a little extra time shopping, you can save a lot & get more bang nutritionally for your buck!
Brenda : )~
If there was a "like" button I would be pressing it. : -) great post B.
As for potassium, it is a great salt substitute too. I buy powdered potassium at health food store that i keep in a salt shaker on the stove and use in my cooking instead of salt. Doesn't taste good on the tongue but great in cooking.
As for potassium, it is a great salt substitute too. I buy powdered potassium at health food store that i keep in a salt shaker on the stove and use in my cooking instead of salt. Doesn't taste good on the tongue but great in cooking.
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Brenda C.
Leader
KarrieMass
Co-Leader