One of my very favorite websites, Environmental Working Group (EWG), did some research to determine how to have good food on a tight budget. A topic we'd all be interested in, I thought.

We know stretching dollars to get a month's-worth of healthy, filling food is a challenge. To help us with this, the EWG assessed nearly 1,200 foods and hand-picked the best 100 or so that pack in nutrients at a good price, with the fewest pesticides, contaminants, and artificial anything. To see their results in depth, go to www.ewg.org/goodfood. The site also includes great recipes (see one below) that incorporate the healthy foods suggested.

Here are the results-a very helpful shopping guide you might want to put into Cook'n. I just created a cookbook called "Budget-Minded Food" and then I highlighted and copied this information into the box where you'd put your recipe instructions. See if this information won't be helpful this year. Those items accompanied by a red price tag are considered the best buys.

FRESH FRUIT:

DRIED FRUIT:

DARK GREEN VEGETABLES:

RED/ORANGE VEGETABLES:

STARCHY VEGETABLES:

THE REST:

BREAKFAST CEREALS:

RICE AND OTHER GRAINS:

BEANS AND MORE:

NUTS AND SEEDS:

SEAFOOD:

MEAT:

DAIRY:

COOKING OILS:

STAPLES AND SPICES:

You'll notice convenience or junk foods (chips, crackers, gimmicky cold cereals, etc.) weren't evaluated. The unspoken message here is twofold: 1) they aren't healthy for the body, and 2) they aren't healthy for the grocery budget. Cutting these purchases is always the place to start when you want best-for-you-food on a budget!

CRUNCHY PEANUT SLAW

2 cups chopped bok choy, OR red or green cabbage

½ cup shredded carrots

½ cup snow peas, cut in pieces

SLAW DRESSING

¼ cup oil

¼ cup apple cider vinegar

3 tablespoons soy sauce (low sodium)

3 tablespoons brown sugar

2 to 3 tablespoons chunky peanut butter OR crushed peanuts (or a combination of both)

Black pepper to taste

SLAW TOPPINGS

¼ cup cilantro

¼ cup green onions

¼ cup sunflower seeds

¼ cup leftover chicken

Rinse and chop cabbage; shred carrots. Combine cabbage, carrots and snow peas. Blend dressing and combine with cabbage mixture. Rinse and chop topping choices. Toss on top. Tip: Ginger packs a punch: mix in 1 teaspoon freshly grated or a pinch ground.

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