Many have argued that it is too expensive to eat healthy food and it’s a major reason why our country has rising rates of obesity. Sunday’s New York Times Magazine article written by Mark Bittman, “Is Junk Food Really Cheaper?”, explains that contrary to popular belief, highly processed foods are in fact not less expensive. He writes “I frequently read confident statements like, ‘when a bag of chips is cheaper than a head of broccoli …’ or ‘it’s more affordable to feed a family of four at McDonald’s than to cook a healthy meal for them at home.’” Bittman debunks those notions that junk foods are cheaper to eat by stating that it costs $28 for a family of four to eat at a fast food restaurant whereas a home cooked meal of “…roasted chicken with vegetables along with a simple salad and milk goes for about $14, and can feed four or even six people.”
Cooking isn’t always easy to make time for, especially in cases where people may work long hours, but it is necessary to consume a home cooked meal in order to maintain a healthy and well-balanced lifestyle. All it takes is working it into your schedule at least two nights a week. It’s like exercise, even if you only work out once a week, a little bit is better than nothing. Here is an easy-to-make recipe that took me 30 minutes to whip up and costs me under $10 for all the ingredients. It’s healthy, it’s vegetarian, it’s simple, and it’s delicious. You’re going to be happy to made it, so try it out!
Spaghetti with White Beans & Kale in a Garlicky White Wine Sauce
- 5 1/2 TBS olive oil
- 1 shallot, minced
- 4 cloves garlic, minced
- 3/4 cup dry white wine
- Juice of 1 lemon (optional- can also used zest).
- 4 cups kale
- 1 12 oz can white beans, drained and rinsed
- ½ TBS red hot pepper flakes
- 1lb multigrain spaghetti
- Salt and pepper to taste
- Bring a medium pot of water to a boil and add 1TBS of salt. Add pasta to the boiling water, and let cook until al dente, then drain. Add 1 1/2 TBS of olive oil and set aside.
- Meanwhile, add 4 TBS olive oil to a large skillet and bring to medium heat.
- Dice the shallot and garlic.
- Dice the kale.
- Add the shallot and garlic in the skillet until golden.
- Add the kale, white beans, salt, lemon juice and hot red pepper to the skillet on medium heat until kale begins to wilt, about 3 to 5
- Pour the white wine into the skillet and let it reduce over medium heat for about 5 to 8 minutes.
- Add pasta to the skillet, gently mixing the ingredients together.
- Optional- Zest lemon and add on top for decor.
- Serve hot, add salt & pepper to taste.
Grocery List from Zeytuna, a grocery store in Manhattan’s Financial District:
- White Beans = $.99
- Extra Virgin Olive Oil = $.80
- White Wine = $1.50
- Box of Pasta = $1.99
- Lemon = $.50
- Kale = $1.39
- Shallot = $.28
- Garlic = $.10
(List is priced by portions used in making this above dish).
Click Here to check out Local Manhattan Farmer’s Markets where you can purchase your produce, breads, etc to ensure that you are cooking with as many high qualiity ingredients are you possibly can.