Stretching Your Grocery Dollar

Winona Volunteer Services recently held a program called "Stretching Your Grocery Dollar," hosted by Nadine Bayer, and I was lucky enough to attend. The idea behind the program was saving money on groceries by buying smart.



Bayer, a nutrition education assistant through the U of M extension services and Winona County, gave tips and ways for the average person to save money and still eat very well. She gave the following top 15 tips:

1. Plan. At least make a list before shopping, best to plan a week's menu.
2. Don't shop hungry.
3. Buy generic or store brand. Check the nutritional information and ingredients.
4. Shop alone if possible. If you have to bring kids, make sure they aren't hungry.
5. Bring your calculator and check the unit price.
6. Substitute wisely. Make smarter choices, such as oatmeal instead of sugary cereal.
7. Buy foods as close to whole as you can. How much are you paying for processing?
8. Buy in bulk when you can.
9. Shop the outside walls of the grocery store. This is where more whole foods are, such as fruits and meat.
10. Find protein for meals outside of meat.
11. Shop with coupons, but only if they are for something that you would normally buy.
12. Avoid bakery items such as cakes and cupcakes. You can make better (and cheaper) at home.
13. Eat seasonally. Avoid foods like tomatoes in the winter, they never taste as good.
14. Pack your own snacks and lunches. Fast food is expensive and unhealthy.
15. Grow it. If you can, grow your own herbs and veggies in pots or in your yard.

One of the best ideas of the program, in my opinion, was using a crock pot. Bayer recommends cooking a whole chicken in the crock pot all day, then serve it for dinner. Save the liquid from the crock pot and use it to make soup the next day. Soup is a great way to use up leftover meat and vegetables, and is excellent in the winter.

Another tip for making soup from Bayer, "If you are using enough other flavors, you do not need to use chicken broth."

Although it might seem cheap at the time, fast food is not your friend. "It might taste good, but is it worth it nutritionally?" Bayer questions.

Here are a couple of great recipes that Bayer demonstrated (and I taste-tested).

Tamale Pie
Filling:
1/2 cup chopped onion
1 clove garlic, chopped
1 T oil
1 tsp chili powder
1/2 tsp cumin
2 cups cooked beans or one can refried beans
1 tsp salt
2 T tomato paste
1/2 cup corn
1/4 cup chopped green pepper
1/4 cup chopped celery

Crust:
2 cups boiling water
1 cup cold water
1 tsp salt
1 1/2 cups cornmeal
1/2 tsp chili powder
1/3 cup grated cheddar cheese

Stir cornmeal into cold water, then stir in boiling water. Cook and stir until thick. Sauté veggies for filling. Mash beans and mix in tomato paste and veggies. Set aside. Press 2/3 of the cornmeal mixture into the bottom of an 8x8 pan. Pour bean and veggie mixture onto bottom crust, top with remaining cornmeal mixture. Sprinkle with cheese and bake at 350 for 30 minutes.

Bayer recommends buying a block of cheese and shredding it yourself. It takes a little bit more time, you you save yourself a lot of money.

Egg, Cheese, and Tomato Casserole
6 cups diced day-old bread, whole wheat is best
1/2 c grated cheddar cheese
4 large eggs
2 1/2 cups milk
1 T butter
2 medium tomatoes (if in season) or 1 cup diced, drained, caned tomatoes
1/8 tsp nutmeg

Beat eggs and milk. Stir in most of the cheese (reserving some to sprinkle on top) and the nutmeg. Put half of the bread cubes in a mixing bowl and pour milk and egg mixture over it. Stir and allow to stand 30 minutes.
Grease a 9x13 pan with the butter. Place remaining bread cubes in the pan and cover with tomatoes. Pour egg, milk, and bread mixture on top. Sprinkle with remaining cheese. Bake at 350 for 40 minutes.

This recipe is one that has infinite possibilities. Add whatever veggies you have on hand, such as spinach, asparagus, or peppers.