Organic on a Budget: Create a Colorful Meal

What's for dinner? Whether written on your daily to-do list, emailed from your husband, or questioned by the little faces who hope your answer is cookies, you likely hear this question every single day. And when you do, various thoughts run through your mind: incorporate all the food groups, in a relatively short time, within the weekly budget, all the while creating a dish that inclines your family to stand on their chairs and cheer.

One shortcut to a healthy dinner is incorporating multiple colors in every meal. Adding color reflects variety–so your family won’t get bored. And nutritionally, eating fruits and veggies in a variety of colors automatically provides a range of phytonutrients.

A few highlights about what each color brings to the table:

• Red: If you cook tomatoes for two minutes, you increase their antioxidant power by 50%! A budget friendly fact - a serving of tomato sauce or salsa count as one of your daily fruits and veggies.
• Orange: Often high in beta-carotene.
• Purple: Berries are antioxidant powerhouses. But other purple fruits (grapes and olives) contain potentially healthful compounds as well.
• Yellow: Citrus fruits are high in vitamin C.
• Green: Broccoli and spinach are great choices. Microwave broccoli instead of boiling it over the stove and save 90% of its vitamin C.

Try this colorful, budget friendly recipe for dinner tonight:

CHICKEN SAUSAGE WITH VEGGIE PASTA RECIPE

Approximate cost: $16
Servings: 4, plus leftovers
Prep and cook time: 20 minutes

INGREDIENTS

3 organic zucchini
1 1/2 tablespoons extra-virgin olive oil
Salt and pepper to taste
2 garlic cloves, diced
2 cups organic diced tomatoes
2 teaspoon oregano
1 package chicken sausage
1/2 cup grated Parmesan cheese, or to taste

DIRECTIONS

1. Using a vegetable peeler and turning the zucchini as you go, slice the zucchini into ribbons.
2. In a skillet, over medium heat, sauté zucchini in olive oil until it is soft and the edges are clear.
3. Add salt and pepper to taste. Set aside.
4. Cook chicken sausage in another pan. When thoroughly cooked, slice into small pieces.
5. Add tomatoes, oregano and minced garlic to zucchini.
6. Simmer for a few minutes, then stir in the sausage.
7. Sprinkle with Parmesan cheese and serve.

Add garlic toast by turning the oven to 350°, spread butter on whole wheat bread and sprinkle each slice with garlic salt.  Put in oven for about 8 minutes. Enjoy!

Rachael Amarante is a certified fitness trainer and nutrition enthusiast. For more tips on organic living, creative workout ideas and healthy recipes for you and your family, check out her blog, Orange Cabbage

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