04/16/2015 10:46 EDT | Updated 06/28/2015 11:59 EDT

Emily Wight's new book Well Fed, Flat Broke focuses on healthy eating on a budget

Like so many other working parents, Emily Wight found herself juggling the task of cooking meals which are healthy, quick to make, and affordable. She's taken her own experiences and recipes and compiled them into a book for people who find themselves in similar situations.

Her newly released book Well Fed, Flat Broke is about eating right without having to break the bank. She spoke with the Early Edition's Rick Cluff.

Why do people think you need to spend a lot of money to eat well?

There's this misconception that there are certain foods that are healthy or trendy that people feel they need to include in their meals. People still have some long-held beliefs about what comprises a good meal.

What's the biggest mistake when people go into making a healthy meal?

Take kale for example. Organic kale is great and delicious, but so is frozen spinach, and that's 99-cents per package. Sometimes that can make all the difference in the world.

What are some of your strategies that are both delicious and affordable?

My husband has type 1 diabetes so that really pushes us to look in the direction of less simple carbohydrates. We look for things like legumes and a lot of lean protein — [fewer] potatoes and heavy starches.

A good example is lentil tacos. Everyone loves tacos, it's fun but it's also quite cheap, you can make it in half and hour and you don't miss the meat.

Everyone says they're so busy and that hinders them from making meals. How do you get beyond that mind set?

Everyone is busy but it depends on how you're looking at it. If you're looking at dinner as a chore, there's probably a way to simplify it. Maybe you're making the wrong type of meals. Maybe you need to look at things that are satisfying but aren't the traditional meat-and-two-vegetable meal

One thing I love about you as a cook is you hate to do the dishes. How do prepare meals and try to contain the dishes?

I like a lot of dishes you can make in a dutch oven or a skillet. Simple one crock pot dishes work well. With that you can make a lot of stews, casseroles, those kinds of things.