Healthy Food From Wal-Mart? From Mrs. Lo, the Cottage Coach

I have a confession to make.

I buy groceries at Wal-Mart.

What…Dr. “Wellness” Ben’s wife does that?  I thought they were health nuts.

I know when I think of good old American Wal-Mart, I picture carts full of Doritos,
Little Debbies, Wonder Bread and Dr. Pepper. 

But that’s not what we’re talking about here.

We like to eat nourishing food, we have a large hungry family, and we live 60 miles from
the nearest Whole Foods and Trader Joe’s.

A Super Wal-Mart opened up a few months ago and I discovered that I save ALOT of money
over our smaller local market. We are talking up to 60 – 80 bucks a week.

Now I still support our local market, but I am finding that the sheer bulk of our grocery list
inspires a little creativity these days. 

We are still eating quite well and I thought I would share a few ideas of healthy choices EVEN from Wal-Mart.

Plus it gives me an excuse to bring up an issue that I think it is vital to remember: 

That it is OKAY to not eat perfectly all the time.

It is OKAY to celebrate the stages of our life that might seem limiting…

like the fact that I am pregnant with number six and we live out in the country.

And THE most important thing you and I can do is start from a place of Self Acceptance AND Thankfulness.

I have found my life is more fulfilling and what I truly want it to be when I come from a place
of inner acceptance.  

It is okay that we eat white flour here and again.

It is okay that not everything is organic.  We will have more time for that in the future.

It is great that we are increasing our veggies whenever we can.

I find that NO lasting and healthy change comes from negative thinking and forcing myself. 

What about you?

So now let me give you a few ideas for nourishing and energizing meals.

Easy one.

Wal-Mart carries Omega Eggs and Cage Free eggs.  They are around $2.25 a doz.

I scramble them with provolone cheese (deli sliced in a package) and any veggies I have on hand.

The kids really like the taste.   Top with tomatoes and add a handful of fresh lettuce or greens. 

Ben and I don’t eat too much bread, but I’ll toast some with whole grain in it for the kids. I’ll
eat toast if I really have the hankering for it.  The store also carries fruit sweetened Jams.
Lovely with a cup of Irish Breakfast Tea.   Yum!

Number Two.

Tofu, Bok Choi and Rice

I know there is some controversy about soy, but at times we still eat tofu.
We like the taste and the break from meat. 

I like to get two or three small plastic tubs where the tofu is sealed in water. I use Extra Firm.
I take the hunk of tofu out and dice it into small square pieces.  Then wrap it in a clean towel
and gently squeeze out the excess water.

Then I marinade it.  Wal-Mart has several different sauces you can use.  Try what sounds good to you.
I’ve used Hoisin Ginger.  Some can be really sweet so you don’t have to use a lot.  

If you are watching your sugar, then try tamari or soy sauce with lots of minced garlic.
It is simple but yummy. 

Let the marinade soak for about an hour.

I usually cook it under the broiler in a 9×13 pan until brown and a bit crispy.

Wal-Mart has Jasmine rice and brown rice.  Make what you like.  You can use whole grain spaghetti noodles
if that sounds good to you.

We eat our Bok Choi raw.  It is so refreshing and I am glad to have the enzymes.  Napa or Chinese Cabbage
is also delicious raw.

Okay…last one.

Asparagus wraps.

My friend told me how to roast asparagus so it stays crisp and tastes fabulous!!!!

Be careful.  It is addictive.

Heat oven to 400 degrees.   Clean and pat dry asparagus.  In a bowl toss the stalks with olive oil,
sea salt and cracked pepper.

Place in a 9×13 pan.  Cook for about 12 minutes.  Take it out and test it.  See if it is how you like it.

I like to eat asparagus with poached eggs, with chicken or fish, or just as a snack.

But I really like it for a tea meal in a wrap.  Buy whole grain tortillas or authentic flour tortillas.
Spread mayo on tortilla and lay down some cucumber slices and your favorite cheese.  I like a shredded
Italian blend or Muenster.  Then lay down 2 or 3 stalks of asparagus.  Roll up and eat with a healthy
TLC brand cookie and a cup of tea. 

Wherever you shop…

Enjoy and celebrate where you are…right now.

Blessings!

Rachelle Lo
The Cottage Coach

P.S. If you’d like to hear more from the “Cottage Coach”, leave your comments below,
and you can also contact Rachelle directly for a free 10 minute “Creative Eating & Living”
Consultation by leaving a message at 1-888-909-6601.