A
author’s journey, 2–5
B
baking bread, 12
bananas, freezing, 18
beans
canned, 16
rinsing, 19
bouillon, 17
bowls
choosing, 6
compost, 18
scraping, 7
bread
baking, 12
“Free Formed Bread,” 12
breakfast, advance preparation of, 17
budget, 4. see also food budget
bulk foods and spices, 8
C
canned beans, 16
canned goods, 21
Cehn, Michelle, 254
cleaning up, 16
clearance section, 12
colander, 6
comparison shopping, 10
compost bowl, 18
cooking
basics of, 18–20
from scratch, 8
coupons, 10
D
diabetes, x
discounts
asking for, 12
on produce, 8
disease risks
poverty and, ix–x
from unhealthy eating, 4
dry mixes, 18
dry staples, 21
E
efficiency in the kitchen, 1
emails, from grocery stores, 10
expiration dates, 12
F
family, cooking with, 15
farmers markets, 8
fast food, 2
food
bulk purchasing, 8
expiration dates on, 12
keeping foods prepared at home, 8–9
repurposing, 11
staples list, 21–22
top concerns about, 1
money-saving tips, 7–13
other bills and, 3
for Plant-Based on a Budget Meal Plan Challenge, 253–254
food processor, 6
food stamps, 253
“Free Formed Bread,” 12
freezer bags, 9
freezing
bananas, 18
leftovers, 11
produce, 9
sauces, 13
friends
cooking with, 10
meal swapping with, 17
fruits
freezing, 9
staples, 21–22
fruit trees, 13
G
gardening, 13
garlic, jarred, 18
garlic press, 18
grains, rinsing, 19
grocery shopping
affordable, 5
money-saving tips for, 7–13
organizing list for, 16
for sample meal plan, 254–255
H
herbs
growing, 13
storing, 11–12
How Not to Die (Toni Okamoto), ix
hypertension, x
I
K
kitchen
organization of, 17–18
L
M
meal plan(s)
buying only what you need for, 12
creating, 18
grocery shopping list for, 254–255
for one, sample, 253–256
on PlantBasedMeal Plan.com, 254
tips for, 256
weekly menus, 255
meal swapping, 17
measurement
metric conversions, 259
when buying ingredients, 7
metric conversions, 259
money-saving tips, 7–13
O
oils, swapping water for, 19
P
pepper, 20
Plant-Based on a Budget
kitchen equipment for, 6
Meal Plan Challenge, 253–254
origin of, 4
recipes for, 5–6
pots, 6
poverty, risks associated with, ix–x
prepared foods
in grocery story, 8
at home, 8–9
pressing tofu, 18–19
pressure cookers, 15
prices
at cashier, watching, 13
per ounce, 9
on post-holiday items, 13
sale items, 9–11
produce. see also fruits; vegetables
discounted, 8
at farmers’ markets, 8
freezing, 9
freezing sauces made from, 13
R
recipes
My Tips for, 20
swapping ingredients in, 5
using water instead of oil in, 19
repurposing food, 11
rinsing beans/grains, 19
S
SAD (standard American diet), ix
sale items, 9–11
salt, 20
sauces, freezing, 13
shopping list, 8
slow cookers, 15
SNAP (Supplemental Nutrition Assistance Program), 253
spices
bulk bins of, 8
staples, 22
standard American diet (SAD), ix
staples, 21–22
steaming vegetables, 19–20
storage containers, 6
store brands, 9
Supplemental Nutrition Assistance Program (SNAP), 253
T
time-saving tips, 14–18
tips
money-saving, 7–13
My Tips for recipes, 20
time-saving, 14–18
tofu, pressing, 18–19
U
utensils, 6
V
veganism
author’s journey toward, 2–3
others’ attitudes toward, 4
vegetable broth, making, 19
vegetables
freezing, 9
preparing double batches of, 16
staples, 21–22
steaming, 19–20
unpeeled, 16–17
Vitamix, 6
W
World of Vegan blog, 254