5 Ways to Afford Whole Foods on a Budget

I talk a lot about eating good healthy whole fresh foods to stay healthy and to improve ones health.

People do mention that they think eating healthy is more expensive. But there are some basic habits that make eating healthy affordable 

Dr. Mercola writes about five ways to make your foods more affordable and make it fit a budget. I can vouch these habits work.

Whole food -- that is to say, unprocessed and unrefined food -- has the reputation of being expensive. But there are many ways to add whole food to your diet while sticking to your budget. Seattle PI suggests a few:

1. Buy seasonal: Fruits and vegetables are both cheaper and tastier when purchased in season.
2. Use the bulk bins: You won't pay for packaging, labeling and advertising.
3. Grow your own: A sunny yard or even a window box can add cheap, fresh food to your plate.
4. Use your freezer: Stock up and freeze when whole food is on sale.
5. Reduce waste: Don't let leftovers go to waste.

To read more about their suggestions, you can click on the link here.

Homemade Ketchup

There are many reasons to make one own ketchup least of them being it tastes so much better.

I make some with nearly the same ingredients, but now I know I will have a more nourishing Ketchup if I leave it at room temperature for a few days before putting it into the frig.

Sarah Smith has a neat blog called "Nourished and Nurtured" that also carries GAPS recipes.Read her Ketchup recipe here:

My Family's Favorite Homemade Ketchup (and it's GAPS-legal!)

Homemade ketchup is much more nourishing than ketchup from the store.  We've enjoyed a few different fermented ketchup recipes (including the one in Nourishing Traditions), but I wanted something a bit more basic, without the strong flavor imparted by the fish sauce.  This recipe is bursting with tomato flavor, with just the right tang from the cider vinegar and garlic.  My family prefers this ketchup to the other recipes I've tried. Since this recipe includes whey, it is also a great probiotic condiment. It will keep for several months in the fridge.

This recipe is also a great base for homemade cocktail sauce.  Just add a bit of prepared horseradish to taste, and then dip away!

My Family's Favorite Homemade Ketchup
Makes about 3.5 cups ketchup

• Three 7-oz jars of tomato paste, preferably in glass jars to avoid BPA
• 1/4 cup plus 2 Tb raw honey
• 3 Tb raw apple cider vinegar 
• 3 small garlic cloves, pressed
• 6 Tb whey
• 2&1/4 tsp finely ground celtic sea salt
• pinch cayenne pepper
• Equipment needed: one quart mason jar, or two pint mason jars

1. Combine all ingredients in a bowl (if using a quart mason jar, you can save on dirty dishes by mixing this up directly in the jar). Stir well to combine. If using pint mason jars, pour the ketchup into the jars.
2. Ensure that the top of the ketchup is at least 1-inch below the top of the jar(s). 
3. Using a clean cloth or paper towel, wipe the top of the jar above the ketchup clean. 
4. Put lid on jar and leave at room temperature for 3 days; then transfer to the refrigerator.