Research shows that every year, the average US household throws away 470 pounds of food. What can we do to change this? Here are some tips and recipes on how to make the most of your food dollars and how to transform leftovers and old recipes into new, flavorful and quick meals.
Save money with what you eat:
• Avoid Restaurants – eating at a restaurant can be an “on occasion treat”. Usually the choices are not the healthiest, the portions are out of control and it can be pretty pricey. Cooking at home can save you a lot of money, and you have more control over the ingredients you are feeding your body.
• Always make a grocery list and stick to it. The grocery list should be based on the planned meals you will have during the week – sit down and think about meals you would like to prepare of the week. Make sure your grocery list includes all of the ingredients you need to make all these foods. Factor in healthy snacks and things to pack in lunches for work or school. Take a look in your pantry or fridge before you make your list, you may have more ingredients than you think you do.
• Be willing to travel to the store with the lowest prices – When you get the store flyers on Friday afternoons, don’t throw them away, save them so that you can review them when time allows. If you are sitting with a cup of coffee look over the competing supermarkets and see which one offers you the best prices on foods you were planning to buy.
• Don’t shop when you are hungry, you will be more likely to buy things that you really don’t need or want.
• Set a grocery budget – Take a look at your weekly finances and ask your self how much you can afford to spend on food. Once you set a price, stick to it!
• Eat food that is economical but also nutritionally sound. Some examples are beans, grains, fruits and vegetables that are in season and on sale.
• Use coupons! Although this can be time consuming, clipping coupons can result in significant savings.
Fix up regular old fashion recipes by adding new ingredients. Pancake mix fix up – Using regular ‘just add water’ pancake mix, adding these simple ingredients can make them more exciting, still keeping to your budget of course.
Blueberries
Strawberries
Bananas
Pineapple tidbits
Granola
Nuts
Chocolate chips
Shredded coconut
Dried fruit (raisins, cranberries)
Cinnamon
Vanilla extract
My Pantry – What you should always have on hand to save money in the long run. If you start out by doing one really big shopping trip and fill your pantry with these essentials, you will always have food/meals on hand and will save money in the long run.
| In the Cabinet |
In the Fridge |
In the Freezer |
| FlourSugar
Bread Crumbs (plain or seasoned)
Canned beans
Canned vegetables
Canned fruits
Salt
Pepper
Dried Spices (oregano, thyme, Italian seasoning, chili powder, cinnamon, garlic powder etc.)
Seasoning packets (taco seasoning, steak seasoning, dried salad dressings, etc.)
Pasta
Rice
Other grains
Pancake/waffle mix
Oils
Chicken stock |
EggsShredded cheese
Hot sauce
Mustard
Soy sauce
Worcestershire sauce
Onions
Garlic
Left over rice
Left over pasta
Vegetables
Fruits
Lemons/limes
|
Frozen fruitsFrozen vegetables
Meats
Chicken
Leftovers
Sliced Bread
|
| Bean Type |
Water |
Cooking Time |
Yields |
| Black bean |
6 cups |
1 1/2 hours |
6 1/2 cups beans |
| Chickpeas |
7 cups |
2 1/2 hours |
7 cups beans |
| Red beans |
6 1/2 cups |
2 1/4 hours |
7 cups beans |
| Black-eyed peas |
6 cups |
2 hours |
7 cups beans |
| Lentils |
5 cups |
30 – 40 mins |
6 cups lentils |
| Pinto Beans |
6 cups |
2 hours |
7 cups beans |
You can use home cooked dried beans instead of canned beans in any recipe. They can stay in the refrigerator in an air tight container for up to 4 days or in the freezer for up to 1 month.
Bean and Tortilla Soup – this super cheap recipes cooks in about 30 minutes. Its authentic Mexican flavors will be a great surprise for a week night.
2 teaspoons vegetable oil
1 medium onion, chopped
1 cup red beans, already cooked (defrosted if frozen)
1 cup black beans, already cooked (defrosted if frozen)
1 can diced tomatoes
1 clove garlic, minced
¾ cup frozen corn kernels
2 tsp taco seasoning
1 can vegetable or chicken broth
1/3 cup Mexican blend cheese
2 cups crushed tortilla chips
Fresh lime
4 tablespoons chopped cilantro
Heat the oil in a soup pot over medium heat. Add onion and allow cooking until tender. Add the red and black beans, the tomatoes with their juice, garlic and corn. Add the taco seasoning and stir to blend. Add the broth and simmer for 10 minutes. Serve with topping of crushed chips, squeeze of lime, 1 tablespoon cilantro and cheese.
Lentils and Rice – When you have the lentils on hand and already cooked, the recipe take about 15 minutes to prepare. A healthy, low fat and satisfying meal for a busy weeknight.
1 ½ cups long-grain rice
4 teaspoons olive oil
1 large onion
1 large green bell pepper
2 cloves garlic, minced
2 cans or stewed tomatoes
1 teaspoons dried Italian seasoning
3 cups lentils, already cooked (defrosted if frozen)
Salt and pepper to taste
Bring 3 cups of water to a boil in a medium sauce pan. Add the rice, stir, and reduce the heat to low. Cover the pan and simmer until rice is cooked, about 20 minutes.
In a skillet over medium heat, heat 2 tsp of oil. Add the onion and bell pepper stirring occasionally until tender. Add garlic, tomatoes and their juice, and the Italian seasoning in the skillet. When hot, add the lentils and the remaining 2 tsp on oil. Cook until lentils are heated through. Season with salt and black pepper and serve over the hot rice.
What to do with leftover white rice:
