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 wellness@montana.edu Email @montanameals

Twitter

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