cooking on a dime
TRANSCRIPT
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Cooking on a DimeCristin Stokes, RDN, LNMUS Wellness
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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.
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Cooking on a Dime: Goal
Convenient
Healthy
Goal: Get the most nutrition at the lowest financial cost, at a reasonable cost of time.
Inexpensive
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Cooking on a Dime: Basic Principles
Meal PlanShop SmartReduce Waste
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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
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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
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Meal Planning
Choose economical ingredients Poultry
Whole chicken, chicken thighs, ground turkey Fish
Canned tuna, salmonTilapia
Other proteinsEggs!Beans, lentils, tofu/soy
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Meal Planning
Choose economical ingredientsFruits & vegetables:
Longer lasting: Apples, beets, cabbage, carrots, potatoes, winter squash, celery, oranges
Buy in bulk (if adequate storage)
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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
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Meal Planning
Choose economical ingredientsFruits & vegetables:
Organic vs ConventionalEnvironmental Working Group
Dirty DozenClean 15
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Meal Plan
Keep a well-stocked kitchenStock up on non-perishables when the price is right (loss-
leader items)See handout
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Meal Plan
Does your menu?Include leftoversRely on economical foodsUse pantry staplesUse sale items
Especially proteinsInclude a variety of foods
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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
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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
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Shop Smart
Time vs ConveniencePre-chopped, pre-cooked = $$$Junk foods
High price, low nutritional value
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Shop Smart
Comparison shopUnit pricing
Recalculate for sale pricesDon’t assume that bigger is always cheaper
Consider wasteStore brands
No national advertisingBulk bins
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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)
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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
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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
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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)
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Reduce Food Waste
First In, First Out (FIFO)“Planned-over”
Cook once, serve twiceMake your own convenience mixes, sauces, salad
dressingsCooking/baking substitutions
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Good substitution list: http://dish.allrecipes.com/common-ingredient-substitutions/
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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
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MUS Wellness Resources
www.muswell.limeade.com Incentive Program www.montanamovesandmeals.com Blog [email protected] Email @montanameals
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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