Cooking on a Dime
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For the average American, food is one of the top 3 household expenses, behind only housing & transportation. In this workshop, we'll talk about effective ways to reduce your grocery bill while keeping meals tasty & healthy.
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Cooking on a Dime
- 1. Cooking on a Dime Cristin Stokes, RDN, LN MUS Wellness
- 2. Cooking on a Dime For the average American, food is one of the top 3 household expenses, behind only housing & transportation. In this workshop, we'll talk about effective ways to reduce your grocery bill while keeping meals tasty & healthy.
- 3. Cooking on a Dime: Goal Convenient Healthy Goal: Get the most nutrition at the lowest financial cost, at a reasonable cost of time. Inexpensive
- 4. Cooking on a Dime: Basic Principles Meal Plan Shop Smart Reduce Waste
- 5. Meal Planning Commit to making a plan (weekly, bi-monthly, monthly) Base on refrigerator inventory Cook once, serve twice i.e. Roasted chicken Chicken Enchiladas Stir-fries, fried rice, pasta, soups Overlap ingredients Batch Cooking
- 6. Meal Planning Choose economical ingredients Meat: Chuck, round, flank, shank, plate cuts typically less expensive Connective tissue – tough, but flavorful Use moist cooking methods (braising, pressure cooker), slow cooker, marinade Slice against the grain Stretch meat with veggies, lentils, potatoes Use smaller amounts
- 7. Meal Planning Choose economical ingredients Poultry Whole chicken, chicken thighs, ground turkey Fish Canned tuna, salmon Tilapia Other proteins Eggs! Beans, lentils, tofu/soy
- 8. Meal Planning Choose economical ingredients Fruits & vegetables: Longer lasting: Apples, beets, cabbage, carrots, potatoes, winter squash, celery, oranges Buy in bulk (if adequate storage)
- 9. Meal Planning Choose economical ingredients Fruits & vegetables: Other less expensive options: Romaine, leaf lettuce, cauliflower, zucchini, cucumber, corn, bananas, melon, seasonal specials Frozen – without seasonings or sauces Canned – rinse & drain
- 10. Meal Planning Choose economical ingredients Fruits & vegetables: Organic vs Conventional Environmental Working Group Dirty Dozen Clean 15
- 11. Meal Plan Keep a well-stocked kitchen Stock up on non-perishables when the price is right (loss-leader items) See handout
- 12. Meal Plan Does your menu? Include leftovers Rely on economical foods Use pantry staples Use sale items Especially proteins Include a variety of foods
- 13. Shop Smart Make a list…and stick to it! Coupons Only for the things you would normally buy Bring a calculator & cash if you really need to stick to a budget
- 14. Shop Smart Don’t be too loyal to a single store Bulk stores Sometimes the best choice, sometimes not Repackage into smaller bags or containers Discount stores for personal care & cleaning items Consider fuel/time costs
- 15. Shop Smart Time vs Convenience Pre-chopped, pre-cooked = $$$ Junk foods High price, low nutritional value
- 16. Shop Smart Comparison shop Unit pricing Recalculate for sale prices Don’t assume that bigger is always cheaper Consider waste Store brands No national advertising Bulk bins
- 17. Shop Smart Eat a snack beforehand or go after a meal Shop alone if possible (not with kids) Q: For every minute in a supermarket, you spend $ A: $2.17 (according to the Food Marketing Institute)
- 18. Shop Smart Stick to the perimeter Whole foods cost less Look high & low for bargains – usually not placed at eye level Be wary of end of aisle & checkout counter displays
- 19. Reduce Food Waste University of Arizona study (2004): Four person household throws out an average of $590 of food each year (14% of food purchased) Study accounted for fruits, vegetables, meats, and grain products 15% never even opened
- 20. Reduce Food Waste Use the freezer Keep list of freezer inventory Incorporate regularly into meal plan Suggestion: 1-2 times per year – eat down your freezer And pantry/refrigerator (exception of staples)
- 21. Reduce Food Waste First In, First Out (FIFO) “Planned-over” Cook once, serve twice Make your own convenience mixes, sauces, salad dressings Cooking/baking substitutions
- 22. Good substitution list: http://dish.allrecipes.com/common-ingredient-substitutions/
- 23. Keys to Cooking on a Dime Meal Plan Make a plan using economical ingredients Shop Smart Comparison shop, be aware of marketing strategies Reduce Food Waste Stick to your meal plan, utilize leftovers Goal: Balance of cost, convenience, and good nutrition
- 24. MUS Wellness Resources www.muswell.limeade.com Incentive Program www.montanamovesandmeals.com Blog wellness@montana.edu Email @montanameals Twitter
- 25. Resources University of Missouri Extension: http://extension.Missouri.edu/p/MP905 University of Maine Extension: http://extension.umaine.edu/publications/4330e/ Budget Bytes by Beth Moncel Good & Cheap by Leanne Brown Alabama Cooperative Extension System: www.aces.edu