The current economic crunch has affected our lifestyles in every possible way including the way we cook. Many families who never had to think twice about picking up the finest cuts find themselves grappling with the new enforced economizing in every sphere including the food that is laid out at the dinner table. How does one manage to feed a family of 6-8 on a limited budget and still make sure it’s a healthy meal? Following a few simple changes can do quite a bit to help reduce excess expenditures while enhancing the quality of the food coming into your house.
These few tips can make a tremendous difference:
· Meat is Dispensable: While meat can be tasty and we’d love to think of it as a staple to be eaten at every meal, keep in mind there are plenty of meals you can make without it. Of all of the ingredients we could use in a meal, meat is the most expensive, both in terms of our health (the fattier meats that is) as well as our budget. For an equally tasty meal with the same nutrition value, replace meat with lentils and beans served alongside pasta dishes, soups salads or rice.
· If Meat is a Must: Make a Few Trades: Most poultry is cheaper (usually from $1-3 less per lb.) and healthier by far than either beef or pork and it is also very versatile, making it much easier to blend with other foods for variety. Use ground turkey instead of hamburger and chicken breast instead of beef.
· Make it Spread: Adding a single pound of meat to meals that contain 2 -3 lbs. of pasta, rice or other ingredients helps extend the meat to provide more food with less. The best part is that in these meals aren’t affected by the reduction at all; they taste just as good!
· Avoid Processed Food: Just about every food that is processed can be bought fresh and prepared for less; moreover, it is healthier too! For example for chicken tenders or fish sticks, buy the meat and cut it into the desired pieces, toss in cornmeal, flour or a coating blend and bake or fry in a light oil like canola. Buy fresh or frozen bagged vegetables instead of canned. They might look cheaper in the can but the reality is that you always get better healthier vegetables and fruit in larger amounts than you get canned. Like the canned counterpart? Can it yourself, it’s cheaper and healthier!
· Avoid the Excess: Buy only what you know you will eat and that you will be able to get nutrients from. This cancels out items such as beer, sodas, junk food and sweets because none of these foods provide us with healthful nutrients or filling meals. If you want to have snacks it’s best to opt for popcorn, nuts, fruit, yogurt and cereal.
· Legumes and Grains: Never underestimate the value of these two! Beans need not be boring and bland! Having salads, rice, soups or chili with them added is a great way to keep them in your diet and provide plenty of flavor too. There are several types of legumes, try a few different varieties to keep them from being boring. Carbs have become a bad word since the Atkins diet took off but the truth is that certain carbohydrates are necessary to a healthy diet. If you are watching your carb intake, use whole grain or wheat pastas and breads and brown rice instead of white.
Eating on a budget does not have to be inexpensive. Making savvy food choices will help you stretch your dollar further without taking away from the taste or nutritive value of your family meals.
