cooking on a dime
TRANSCRIPT
Cooking on a DimeCristin Stokes, RDN, LNMUS Wellness
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.
Cooking on a Dime: Goal
Convenient
Healthy
Goal: Get the most nutrition at the lowest financial cost, at a reasonable cost of time.
Inexpensive
Cooking on a Dime: Basic Principles
Meal PlanShop SmartReduce Waste
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
Meal Planning
Choose economical ingredientsMeat:
Chuck, round, flank, shank, plate cuts typically less expensiveConnective tissue – tough, but flavorfulUse moist cooking methods (braising, pressure cooker), slow cooker,
marinade Slice against the grain
Stretch meat with veggies, lentils, potatoes Use smaller amounts
Meal Planning
Choose economical ingredients Poultry
Whole chicken, chicken thighs, ground turkey Fish
Canned tuna, salmonTilapia
Other proteinsEggs!Beans, lentils, tofu/soy
Meal Planning
Choose economical ingredientsFruits & vegetables:
Longer lasting: Apples, beets, cabbage, carrots, potatoes, winter squash, celery, oranges
Buy in bulk (if adequate storage)
Meal Planning
Choose economical ingredientsFruits & vegetables:
Other less expensive options: Romaine, leaf lettuce, cauliflower, zucchini, cucumber, corn, bananas, melon, seasonal specials
Frozen – without seasonings or saucesCanned – rinse & drain
Meal Planning
Choose economical ingredientsFruits & vegetables:
Organic vs ConventionalEnvironmental Working Group
Dirty DozenClean 15
Meal Plan
Keep a well-stocked kitchenStock up on non-perishables when the price is right (loss-
leader items)See handout
Meal Plan
Does your menu?Include leftoversRely on economical foodsUse pantry staplesUse sale items
Especially proteinsInclude a variety of foods
Shop Smart
Make a list…and stick to it!Coupons
Only for the things you would normally buyBring a calculator & cash if you really need to stick to a
budget
Shop Smart
Don’t be too loyal to a single storeBulk stores
Sometimes the best choice, sometimes notRepackage into smaller bags or containers
Discount stores for personal care & cleaning items Consider fuel/time costs
Shop Smart
Time vs ConveniencePre-chopped, pre-cooked = $$$Junk foods
High price, low nutritional value
Shop Smart
Comparison shopUnit pricing
Recalculate for sale pricesDon’t assume that bigger is always cheaper
Consider wasteStore brands
No national advertisingBulk bins
Shop Smart
Eat a snack beforehand or go after a mealShop alone if possible (not with kids)Q: For every minute in a supermarket, you spend $
A: $2.17 (according to the Food Marketing Institute)
Shop Smart
Stick to the perimeterWhole foods cost less
Look high & low for bargains – usually not placed at eye level
Be wary of end of aisle & checkout counter displays
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
products15% never even opened
Reduce Food Waste
Use the freezerKeep list of freezer inventoryIncorporate regularly into meal planSuggestion: 1-2 times per year – eat down your
freezerAnd pantry/refrigerator (exception of staples)
Reduce Food Waste
First In, First Out (FIFO)“Planned-over”
Cook once, serve twiceMake your own convenience mixes, sauces, salad
dressingsCooking/baking substitutions
Good substitution list: http://dish.allrecipes.com/common-ingredient-substitutions/
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
MUS Wellness Resources
www.muswell.limeade.com Incentive Program www.montanamovesandmeals.com Blog [email protected] Email @montanameals
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