SNAP Nutrition Tips and Recipes from Rory Freedman

The Physicians Committee

SNAP Nutrition Tips and Recipes from Rory Freedman

  • Rory FreedmanLiving on a limited food budget will force you to be healthy. You’ll make conscious decisions about what you purchase and consume. I’ve learned that fresh fruit satisfies a sugar craving and serves as a perfect snack.
  • Shop in bulk or with friends. Buy large quantities of whole grains, beans, and condiments.
  • Planning in advance prevents impulse buys at the grocery store. It also helps curb evening splurges. When you plan your meals you will be less likely to stop for meals on-the-go!
  • Stock up on fiber. Plant-based foods will fill you up without filling you out, and remain in line with your food budget.
  • Use leftovers. The best way to stretch a limited food budget is to maximize ingredients. I used leftover bread and avocadoes for a healthy sandwich instead of stopping for lunch.


Skinny Bitch Fettuccine

Serves 2
Cost per serving: $1.35

1 cup packed kale leaves
2 gloves garlic, minced
Juice of 1 lemon
Drizzle of olive oil
Pinch of salt
6 ounces fettuccine
2 tablespoons minced parsley
1 cup peas
Optional: 2 cups cooked, rinsed cannellini beans

1. Shred the kale leaves into bite-size pieces.
2. Mix the lemon juice, salt, olive oil, and garlic together.
3. Toss the kale and lemon garlic mixture.
4. Bring the water to a boil and cook the pasta.
5. Toss the cooked pasta with the kale, parsley, and peas. (Optional: Add cooked cannellini beans.)

Rory’s leftover tip: Add chopped tomato and avocado. Eat cold for a healthy leftover lunch.

Rory’s Leafless Bean Salad

Makes about 5 1/2-cup servings
Cost per serving: $.65

1 cup cooked black-eyed peas
3/4 cups cooked brown rice
1/4 cup finely sliced green onions
1/2 celery stalk, thinly sliced (about 1/4 cup)
1/2 tomato, diced
1 tablespoon finely chopped fresh parsley
1/8 cup lemon juice
1/2 tablespoon olive oil
1/8 teaspoon salt
1 garlic clove, crushed

1. Combine black-eyed peas, rice, green onions, celery, tomato, and parsley in a mixing bowl.
2. In a small bowl, mix together lemon juice, oil, salt, and garlic and pour over the salad.
3. Toss gently. Chill 1 to 2 hours if time permits.

Rory’s leftover tip: You can eat this bean salad as is, add it to a green salad, or serve it with a whole-wheat pita or corn tortilla. For an extra kick, try topping it with avocado and salsa.