Frugal Foods: Spending Less, Getting More!

Frugal Foods: Spending Less, Getting More!
 My “top 10” list of frugal foods combines great taste while packing a nutritious punch. All
of these foods are versatile — try them for breakfast, lunch, supper and snacks.

• › Apples and Bananas. A perfect on-the-go snack, both apples and bananas are naturally portable. Eat these satisfying and sweet nutritional powerhouses raw or baked, or add them to salads, desserts and baked goods.
• › Beans. Full of antioxidants, dietary fiber and protein, canned beans cost about 23 cents per serving. Dry varieties that you cook yourself cost even less. Keep them on hand to pack into brown bag lunches and to make quick suppers.
• › Brown Rice. With a slightly nutty taste, brown rice is a whole grain. It is more nutritious than white rice. Serve as a side dish, at breakfast or as a snack with cinnamon and milk, or add to casseroles and soups.
• › Canned Tomatoes. Canned tomatoes make a great base for countless main dishes, dips, sauces, soups, stews and chili. Tomatoes are rich in vitamin C and lycopene. Buy them without added salt if possible.
• › Canned Tuna. A versatile addition to sandwiches, salads and casseroles, tuna is high in protein and vitamin D, and low in calories and fat. 
• › Eggs. Costing usually less than $2 for a dozen, eggs are high in protein. Boiled, fried or scrambled — eggs cook quickly, so they’re perfect for breakfast, lunch or supper. For variety, try French toast, huevos rancheros or egg salad.
• › Fat-free Milk. A natural convenience food, skim milk offers a healthy dose of vitamin D, calcium, protein and potassium. Serve skim milk with meals and snacks, and use in soups, smoothies and desserts.
• › Kale. At about a dollar a bunch, kale is one of the least costly green vegetables you’ll find. Three ways to quickly serve kale are to: Serve it hot after pan-frying with garlic and a small amount of vegetable oil; Steam and add to pasta salads or as a topping on homemade pizza.
• › Potatoes. White and sweet potatoes are satisfying and are high in dietary fiber, vitamin C and potassium. Bake, boil, roast, pan-fry or oven-fry them, or add to casseroles or soups.
• › Rolled Oats. At just 14 cents, one cup of cooked oats is a heart-healthy whole grain with 4 grams of dietary fiber. Cook oats with fruit for a breakfast or snack, or add them to baked goods. 

Plan:

• Plan meals focusing on using foods you already have in your refrigerator.

• Plan to buy a little less of refrigerated perishable foods than you think your family will eat

before it spoils. Instead, buy a few extra non-perishable foods. For example, buy the amount

of fresh fruits and vegetables that you can eat within a day or two. Buy dried, canned or

frozen fruits and vegetables to use until you shop again.

• Plan portion sizes based on nutrition guidelines, especially for the more expensive food items

in your meals.

• Plan for “planned-overs.” Make your menu do double duty. You will sometimes have more

product than a recipe calls for. Have a plan for using these foods, such as the extra half can of

some food. For instance, you could add them to a soup, or possibly freeze them for later use.

Be creative in using leftovers.

Do the “food patrol”:

• Avoid buying perishable foods that aren’t in your menu plan. Or, adjust your meal

plan if you do buy perishables that you didn’t originally plan to get.

• Forgotten food is more likely to spoil. Check your refrigerator and pantry

daily for perishable foods that need to be used soon.

• Serve foods before they spoil. Or, if possible, preserve perishable items by

freezing them.

• Serve foods such as fresh bread, fruits and vegetables that are just a little

past their best quality in creative ways. Examples are: Make stale bread

into croutons to top a salad. Cut up mushy bananas and spongy apples and

add them to muffin recipes. Chop rubbery carrots and boil with spaghetti

sauce. You can boil most vegetables and add them to soup.

• Throw away spoiled food.