I have a new obsession: my morning bowl of apple-walnut oatmeal. Love it, love it, love it. It is low-sugar, high fiber, and boasts a respectable amount of protein. It is a delicious, winter breakfast that, 1) keeps blood sugar levels stable, and 2) provides oodles of energy for your morning workout. Oh, and this is all “home made,” not out of a box. Here’s the recipe so that you can try it too:

1/3 cup Bob’s Red Mill 5 Grain rolled whole grain hot cereal (a mix of whole grain oats, wheat, rye, barley, triticale, and flaxseed). I sometimes add an additional tablespoon of ground flaxseed, just for kicks ;0)

Soymilk (low-fat, plain), but certainly low-fat or fat-free milk would work. I like my oatmeal thick, so I add enough to cover the oatmeal, nuke it in the microwave for about 1 minute, and continue to add soymilk and re-nuke until I get the consistency I like.

1 organic apple, chopped, any variety will do

1-2 tablespoons crushed walnuts

1/4 tsp ground cinnamon

The exact calorie count will vary depending on the amount of milk and walnuts you use, but Bob’s Red Mill 5-grain cereal has 120 calories per 1/3 cup serving, 1.5 g of fat, 0 mg cholesterol, 0 mg of sodium (yay), 24 g of carbohydrate, of which, 5 g is insoluble fiber and 1 g is soluble fiber; and finally, 5 g of protein.

Ever notice that healthy food costs more than junk food? Although the price of organic food has decreased recently, making the choice to purchase wholesome, natural foods can quickly run up your grocery tab. So how do you continue to eat healthy while grocery prices soar? Here are a few helpful tips:

1. Purchase fruits and vegetables that are “in season.” Summer is an excellent time to load up on most produce (you’ll notice prices are considerably less than in winter months) – berries, garden vegetables, and tomatoes are all abundant mid- to late-summer. During the fall and winter, switch to squashes.

2. Visit the website of your favorite brand (Stonyfield Farm, for example) and see if they have coupons you can download and print out. Here are some companies to check periodically for coupons:

Organic Valley

Kashi

Annie’s

Horizon Organic

Hodgson Mill

Food for Life

Naked Juice

Bob’s Red Mill

3. Sign up for Mambo Sprouts newsletter and you’ll receive a booklet once/quarter loaded with great coupons.

5. Buy close to home. Shopping a local farmer’s markets not only gives you an opportunity to buy super fresh produce, right from the source, it is supports local farmers who find it increasingly difficult to compete with large chain grociers.  Check Local Harvest to find to find farmer’s markets, family farms and more.

6. Visit Whole Foods Market online, and click on “store specials.” When your favorite brands are on sale, stock up! The store’s Whole Deal flyer also has budget-friendly recipes, earth-friendly tips, and meal planners.

7. Visit Nature Mom’s Blog for more money saving tips

And finally, purchasing fewer convenient (and less nutrient dense) “snack” foods, like pretzels, chips, cookies, etc. will leave you with more money to spend on healthier foods like fresh produce and meats from grain fed animals.