The Challenge: Find Healthy Food at the Piggly Wiggly

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The Challenge: Find healthy food at the local Piggly Wiggly

How did I find myself in this predicament?  The wonderful Episcopal Clergy of Mississippi challenged me to do it after I pontificated on the benefits of eating organic, grass fed, etc :-) .

Pros

  • I found fresh fruit and vegetables
  • I found canned wild Alaskan Salmon and organic milk
  • I found healthier items like salsa, frozen berries, whole wheat pasta, whole wheat bread, extra virgin olive oil, nitrate free deli meat

Cons

  • I only found one organic product- milk
  • no organic and hormone, antibiotic free, grass fed beef or poultry (I asked the butcher and he said sadly, no)
  • Much of the fresh fruit and vegetables came from Mexico or Peru and did not look appetizing

Recommendations

  • Supplement Piggly Wiggly shopping with
    • local Mississippi farmers markets- https://www.mdac.ms.gov/bureaus-departments/farmers-market/
    • monthly/bimonthly trip to Whole Foods, Costco, Krogers
    • plant a kitchen garden
    • join a co-op or CSA- http://www.growingpower.org/produce/rainbow/

     

Healthier Choices and Tips

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Tomatoes

  • chop and toss with fresh greens or salad
  • make salsa- http://www.foodnetwork.com/recipes/ree-drummond/restaurant-style-salsa-recipe.html
  • make fresh pasta sauce- http://shopcookeatrealfood.com/recipe-marinara-sauce/
  • add to tacos, fajitas, sandwiches
  • roast in the oven, 300 degrees, for 2 hours, season with salt, drizzle with olive oil

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Green Cabbage

  • saute with onions, olive oil, white wine vinegar, salt
  • make wild fermentation sauerkraut- add salt, let ferment- http://www.wildfermentation.com/making-sauerkraut-2/

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Chicken Broth

  • make chicken/vegetable soup
  • add to white wine, olive oil, onions, garlic, to make chicken in white wine sauce- http://shopcookeatrealfood.com/recipe-lemon-chicken-with-white-wine-caper-reduction/

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Wild Alaskan Salmon- Canned

  • toss over a green salad- http://peterkfitness.com/2013/03/09/recipe-super-simple-salmon-salad/
  • make salmon croquettes- http://www.myrecipes.com/recipe/salmon-croquettes-0
  • make like tuna salad

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Whole Wheat Pasta and Bread

  • toss pasta with homemade sauce, seasonal vegetables, or extra virgin olive oil and garlic
  • make sandwich with nitrate free deli meat, mustard and tomato

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Yogurt, 100% Maple Syrup

  • Breakfast- yogurt, maple syrup, nuts, fresh fruit

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Deli Meat- preservative free (nitrate), no additives

  • sandwich on whole wheat bread
  • Chef Salad- chopped and toss over green salad

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Frozen Berries

  • fruit smoothie- berries, maple syrup, water or yogurt, bananna, (spinach or kale optional)

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Extra Virgin Olive Oil

  • Drizzle on salads,
  • Use in place of butter for cooking, sauteing
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