Eat Well Without Going Broke

We've all read about the economy. It seems to be #1 on everyone's list of concerns for 2009, and rightly so. It's a recurring theme in conversations I have locally with friends and relatives, so I suspect it may be an issue where you live, too.

First, breathe. Take a calgon moment. Remember that it is possible to eat well and keep your wallet in check. Just take the new foodblog series written by the ever-talented Michele Humes of Fine Furious Life. She's got a new series over at Serious Eats called Eat for Eight Bucks. Her posts so far are mouth-watering, and I suspect many, many more droolworthy recipes are to come.

Meanwhile, remember these frugal cooking & eating tips:

- Don't be afraid to use frozen produce--it's often relatively inexpensive and available in large bags. Some canned or jarred goods make good food, too. Read labels. Decide for yourself what you can live with, what you want to put into your body. Did you see this week's Top Chef? They made some great-looking stuff with convenience products.

- Think about meals grandma used to make: wholesome, warming, and good-for-you. Oatmeal. Stew. Sunday roast. Lasagne. If grandma didn't cook, visit the library and read some depression-era cookbooks. I've found a number of yummy (and cheap) recipes just that way.

- Plan, plan, plan. Make a menu, looking to what you already have, as well as grocery sales.

- Think about planned-overs: keep bones from your roasted chicken, along with leftover veggies, in the freezer for soup next week.

- Beans are your friends. One-pound bags of dried beans go for around $1 US. Soaked overnight and cooked, they are a fantastic value. Half of a one-pound bag roughly equals two cans of beans. And we know that beans are good for us--but did you know that a whole grain plus beans makes a complete protein?

- Look at last-day-of-sale meat markdowns at the grocery. Cooked that day or frozen, it's one way to cut your bill. I often get my hands on excellent cuts of meat this way.

- Eggs are cheap and healthy. Breakfast for dinner, a hard boiled lunch on the go, or fried atop a noodle soup bowl, they're quick protein on-the-cheap.

- Use alternate solutions for leftovers. For example, I made a cucumber-and-tomato salad this week--thinly sliced and simply dressed with salt, pepper, extra-virgin olive oil and lemon juice. Leftovers were immediately chopped smaller and tossed with cumin, cayenne pepper and lime juice for a quick-and-easy salsa to top my huevos rancheros the next morning.

- Fresh fruit and veg are attainable. Look to in-season produce, which will generally be available for less. Shop at discount markets or warehouse clubs for better deals (I can get 2 pounds of scallions for under $2, for example. I share the big bundle with my sister-in-law for best value.) Or go to the farmer's market/farm stands (where available, seasonally).

- Rethink your idea of portion size. Use smaller plates.

- Eat dinner at the table, with your family (if possible). Don't snarf over the kitchen sink. Really. You'll overeat that way.

- Have soup before your meal. It lengthens dinner time, giving your brain a chance to tell the rest of you that you're full--before that 2nd helping!



Resources:

Food Budget Issues

Cheap Healthy Good's 65 Good, Healthy, One-Dish Meals with Good Leftover Potential

Casual Kitchen's Recession-Proof Guide to Saving Money on Food

Wise Bread's Healthy, Frugal Eating

Frugal Cuisine

My Budget Meals