Getting Fish Into Your Budget

Eating fish gives your body an internal massage.  Fatty fish like salmon, trout, sardines and blue fish are really high in omega 3’s which reduce inflammation and artery clogging triglycerides.  In particular, it’s the omega 3 fatty acids DHA and EPA that have all kinds of health benefits.  According to WebMD eating 2-3 servings of fatty fish a week can:

  • reduce the risk of heart disease by lowering triglycerides
  • reduce inflammation of rheumatoid arthritis and asthma
  • reduce the risk of dementia
  • reduce symptoms of ADHD
  • reduce symptoms of depression

With these kinds of benefits, can’t you hear your blood vessels purring?  And from my anecdotal experience I have brought my triglycerides down to 51 without medication, well below the guidelines of 100 and have been able to cut my asthma inhaler dose in half.  Between the fish I eat on a regular basis and my daily smoothie that is loaded with flax seed, containing another omega 3, ALA, I feel the best I have felt in years.

The Cost Of Fish

I discussed five different ways of preparing fish in the last post.  Three of the recipes were different ways of preparing salmon by cooking it once and recreating different meals in order to save time and not get bored with leftovers.  The total budget for the five meals in the last post came to $102 for a family of four.  That comes out to $5.10 per meal.  That might be more expensive than hot dogs and chips but the comparison ends there.  Eating fish will make you feel better, reduce health complications, possibly reduce the need for as many cholesterol lowering meds, asthma meds, blood pressure meds, arthritis meds and even antidepressants.  Now go enjoy that hot dog.  Your mouth and stomach might be humming right now, but the rest of your body will not be purring.

How To Get Fish Into Your Food Budget

The salmon was $8.99 a pound and the cod was $7.99 a pound – more expensive than most meals unless you can get in on a really good sale. But you can still make it work if you look at the overall picture.  You can offset the cost of fish meals by making other meals during the week much less expensive.  On the weeks you choose to eat salmon make some vegetarian or meatless meals.  My lentil soup recipe costs less than ten dollars and serves eight.

frittata

Frittata – tata!

My Frittata also costs less than ten dollars, makes eight servings, and can be served for breakfast or dinner. It’s delicious in a wrap with some spinach and grated cheese and salsa.

Both these meals, at $1.25 a serving, make enough for two meals for a family of four and can offset the expense of the fish meals.

And there are cheaper sources of fatty fish like sardines that are just as high in omega 3’s.

You Can Do The Fish Meal Shuffle On A Budget

My meal shuffle is all about preparing really healthy meals with less time and money.  The pork and beans meal shuffle came to $3.75 per meal and the chicken and barley meal shuffle came to $4.16 per meal.  Buying meat and fish on sale certainly will reduce the cost.  And cooking things like grains, beans and even soups in abundance and freezing, are all time-saving tips that can keep you from going out to eat.  In a study done by JAMA internal medicine, the average calorie count of a sit down meal at a restaurant was 1,128 calories.   My meals are less than 500 calories and will have your body purring.  Now that’s a loud ME-OOOOOW!!!

 

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