Ten

Cheap Eats

There is no reason why you should have to break the bank in order make better food choices. It is true that food is far more expensive than it was ten years ago, and healthy foods can be more expensive than some junk foods, but if you stop buying the junk you didn’t need in the first place, you’ll have more food dollars to spend on the good stuff.

And there is good news on the food horizon. In the past several years, price clubs and big-box stores have been carrying more and more good fresh foods. These days Costco, Sam’s Club, BJ’s, Walmart, and Target are about much more than just stocking up on canned goods and cleaning supplies. You can go there to buy fresh foods affordably. And you can even stock up on all-natural frozen meats and vegetables. If you haven’t got a lot of storage space, try going with a friend and sharing.

Farmers’ markets are another great option. Take a walk around and see all the variety there is on offer: not just fresh fruits and vegetables but also eggs, meat, poultry, and fish. Not to mention the jars of fresh honey, all-fruit jams, nut butters, pickles, oils, and 100 percent whole-grain pasta and bread along with artisanal cheeses!

Also, if you possibly can, I urge you to grow your own vegetables and herbs—even plant a fruit-bearing tree (if you have the space) or plant strawberries in a pot. Use a part of your yard, or plant on a terrace, a porch, or a deck. If nothing else, grow some herbs on your windowsill. When you grow your own, there is no question about whether or not the food has been treated with pesticides, whether it has been previously frozen, or when it was picked. You alone can be the master of what you put in your mouth. Besides, it is really gratifying to watch your food grow and then pick your own string beans, broccoli, lettuce, tomatoes, zucchini, strawberries, or even apples from your own backyard. And if you have children, it’s a great way to teach them about nutrition and how foods grow. I’m lucky enough to have an apartment with a terrace, and that’s where I plant. I admit that planting, growing, and harvesting take work, but in the end (and if the weather cooperates) you will have some of the best produce you can eat. You’ll be able to prepare it simply too, because the better the quality of the food, the less you need to do to it. You may find yourself eating as you pick—especially vegetables like string beans or tomatoes. Talk about gratifying; there’s no better way to eat!

So, when you’re trying to save, remember:

Shop the price clubs and big-box stores: You can find good-quality foods, even organic, in these stores because they buy in bulk and can extend the value to you.

Buy frozen: Yes, your first choice should be fresh, but if you can’t find fresh, buy frozen. It’s cheaper, and it allows you to stock up.

Get an extra freezer: If you can afford it and have the space, an extra freezer in your basement or garage will allow you to grab all the best stuff when it’s on sale. You can also freeze your own produce at the end of the growing season.

Shop circulars: It’s a great idea to stock up when things are on sale. Just beware of buying what you don’t need, even though it’s tempting. I know; I’ve done it myself.

Leave your credit cards at home: If all you have to spend is the cash in your pocket, you won’t be able to spend more.

Don’t throw it out: When you’re done with a meal, don’t you dare throw anything out. If it can be a leftover, have it tomorrow. If you can turn it into soup, sauce, or dog food, wrap it up. There is no time or money to waste. So if you can have a meal for tomorrow on hand, for yourself of someone else in your family, do it. And don’t forget about people who are in need. You can drop extra food off at pantries or even a park bench. I never leave a restaurant without a doggie bag, because I know that, even if I’m not going to eat it myself, I can give it to someone in need.

Eat eggs: They’re cheap and nutritious. You’ve heard the saying, “Eggs are the perfect food.” They’re packed with protein, and if you’re concerned about cholesterol, you can use just the whites. Add peppers, onions, or any vegetable and you have a nutritious meal. Who doesn’t love breakfast for dinner?

Frozen fish right out of the freezer case at the grocery store is perfectly fine and inexpensive. Just choose fillets that are plain (no sauce added), and prepare them however you like. It’s a great way to eat lean and cheap.

Ground turkey meat: These days you can find ground turkey that is over 90 percent fat-free, and it’s very inexpensive. If you add some vegetables, sauté everything in a bit of olive oil, and stuff it in a whole wheat wrap, you can feed the whole family a healthy meal quickly and without breaking the bank.

Cook seven on Sunday: Cook once a week and have meals on hand. I do it on Sunday afternoons while the kids are out playing. I’ve found that by having precooked meals in the refrigerator or freezer, I’m less likely to make unscheduled trips to the market or be tempted to order something in at the last minute. In the end, it saves me both time and money.

So you’ve got the food; now let’s take a look at ways to prepare it. You’ll be surprised by how various cooking techniques allow you to keep the calories low and the taste great. Let’s explore them!