In Order to Save
Be prepared! With no back-up plan, the fast-food restaurant or canned or frozen
prepared foods suddenly sound quite appetizing. But the foods you prepare from simple ingredients
are far cheaper than convenience
foods. The new meaning of "convenient" for me:
Having the raw materials on hand to create meals.
Think About It
Meals based on processed foods taste OK, and we didn't have to break a sweat. But really, why did they taste OK? Most processed foods are loaded with additives, sugar, and salt. Some list "natural flavorings". Did you know that that can mean Monosodium Glutamate? It's an additive derived from natural ingredients, so it can pass as "natural flavoring". Made from scratch, our meals can be free of such ingredients.
Another feature of home cooking: You can get by with less salt. You get more salt flavor by adding it at the last minute. Otherwise, ingredients have steeped in the extra salt, absorbing it to the point where you hardly notice how much salt's there. You don't get the full flavor of the salt, but you certainly get your full quota (or beyond) of sodium intake.
Think About It
Meals based on processed foods taste OK, and we didn't have to break a sweat. But really, why did they taste OK? Most processed foods are loaded with additives, sugar, and salt. Some list "natural flavorings". Did you know that that can mean Monosodium Glutamate? It's an additive derived from natural ingredients, so it can pass as "natural flavoring". Made from scratch, our meals can be free of such ingredients.
Another feature of home cooking: You can get by with less salt. You get more salt flavor by adding it at the last minute. Otherwise, ingredients have steeped in the extra salt, absorbing it to the point where you hardly notice how much salt's there. You don't get the full flavor of the salt, but you certainly get your full quota (or beyond) of sodium intake.
Stock the Larder
In a pinch, I've still been able to pull off some pretty good meals, with just a few things in stock. One of the best ways to save money on grocery bills is to get a little creative on those "empty cupboard" days.
A few items to keep on hand:
- Whole grains, like brown rice, wild rice, millet, bulgar. With the grains as a base, you can grill up a few veggies, add some spices, and you're almost there
- Dried beans. I always have red lentils on hand, since they cook the fastest, and time is often an issue. But other beans are great for variety. If you don't think you have time to cook them for dinner, do like we do at the deli and cook them ahead of time. Cook them after dinner, letting them simmer for awhile. You can drain the water off the cooked beans and refrigerate them, ready to use for tomorrow's meal. I also freeze portions, which makes a really fast meal on occasion.
- Pasta. But of course. But how many times can we have the same old white-flour-based, spaghetti-style noodles? Besides, the processed pasta won't have much nutritional value, and health is wealth too, right? In keeping with that, I suggest that you keep some whole-grain pastas on hand. We have a sprouted wheat pasta that's almost meaty; very hearty. I keep buckwheat pasta on hand too, as it's such a nice change of pace. Add some sesame oil, soy sauce, and honey, and you've got a nice dish with an Asian flair.
- Oils, for seasoning, and for health. Olive oil is crucial, of course, but also: If you have some toasted sesame oil on hand, you can add a lot of flavor to a simple stir-fry of veggies and rice. Coconut oil or butter is another item that can add loads of flavor. You don't need much, so don't let the price intimidate you. Add it to steamed rice, along with a bit of parsley, dried fruit, and nuts, for a dish with a tropical feel.
- Dried fruits and nuts. An otherwise boring salad, or pasta or rice dish, can be transformed. The dried fruits (like raisins, apricots, pears, cranberries) can be added for a touch of sweetness, and nuts (walnuts, pecans, pine nuts, macadamias) can add texture.
Favorite Spices and Herbs
I've been able to pull off quite a few meals by having simple supplies on hand. Whole grains, beans, spices, herbs, and olive oil are all good to keep in stock. To mix it up a bit, I have some organic coconut butter or oil on hand, to lend ethnic flavor to any (otherwise boring) dish. I keep some meats in the freezer, and when I cook up big batches of beans or rice, I freeze portions of those to have for last minute meals.
Some of my favorite herbs and spices:
- Curry, which gives a dish a Thai flavor, or a Jamaican or Indian flavor, depending on what else you add
- Paprika, which can add color to soups and sauces, while imparting a pleasant flavor
- Cayenne, which can add just a touch of zip
- Oregano, Basil, and Italian Seasoning, which can give a meal an Italian feel
- Tarragon, which lends a different flavor; nice for a change, especially for chicken dishes, green beans, salads
- Sage: Perfect for chicken dishes and meatloaf. We add it to a falafel mix at the deli, giving our vege-burgers a flavor rather reminiscent of Thanksgiving...
- Dill: A great seasoning for egg dishes, cream-based salad dressings, for tomato sauces or soups (along with some toasted fennel), and potatoes
- Nutmeg: A nice addition to cream sauces and soups. We use a little in a Creamy Potato Soup at the deli. We add it to a spice mix (along with curry, cinnamon, and cloves) to season Butternut Squash Soup
ALSO:
You can search for ingredients; just type in the box below. There are a lot of great suppliers out there, for staples like organic herbs and spices, coconut oil, dried fruits and nuts, whole grains and other organic products.