Take A Hyperventilating Walrus . . .
Some dingy fluorescent lights, and a pair of stilts and you’ve pretty much got my best copycat impression of the Cici’s Pizza greeter that welcomed us to pizza binge delirium. As we walked down the condiment aisle of the local grocery store, I bellowed, “Welcome to Cici’s! Thank you for coming!” I did it again as we passed the Heinz ketchup, strolled by the meats gassed with carbon dioxide, and one more time as we arrived to our final destination: the cookie dough aisle.
Real food on a budget?
It was Friday night, and all we “needed” before heading home from our pizza fest was a sausage-shaped tube of enriched wheat flour, sugar, and partially hydrogenated soybean oil . . . aka Pillsbury’s chocolate chip cookies.
Back then, I thought the cost of convenience was nothing more than pennies, which I was more than happy to push bit by bit into the automatic checkout machine while Daddypotamus counted floor tiles. It wasn’t until about a year later – when I found my health wrecked and my body too weak to risk a pregnancy – that I realized the real cost of food.
Now, I Don’t Care . . .
How many coupon gurus come on the news and show us how to get $196 in groceries for $2.33, there is no such thing as cheap food. In the long run margarine costs more than grass fed butter, high-fructose corn syrup costs way more than mineral rich maple syrup, and factory-farmed meats take the the bank compared to their sustainably-raised counterparts when it comes to our health.
The thing is, though, in the short term real food is more expensive. So how do we make it work? How do we eat real food on a budget? Good question! Here are some ways I’ve found helpful . . .
1. Make It Count
It’s not necessary to make everything from scratch (unless you want to, which can be fun!). To save money, though, figure out what you spend most on and learn to make THAT. Here are some options you might want to consider replacing:
- Store bought breads – Even “healthy” versions contain improperly prepared grains and possibly GMO additives such as soy lecithin, so chuck them and and opt instead for this perfect sandwich bread or a simple no-knead sourdough that takes just minutes a day
- Quality condiments without “funny” ingredients – They’re very convenient, but for a price! Thing is, it’s easy and affordable to make your own quick ketchup, thick and creamy mayo, BBQ sauce, old-fashioned relish and honey-dill mustard (Watch out, it bites! A little goes a long way).
- Any specialty ingredient you love – Convert 1 large bag of shredded coconut into coconut milk for smoothies, coconut flour for baking and coconut butter, or learn to make your own kombucha instead of buying the bottled stuff at Whole Foods
2. Get The Scoop On Farmer’s Market Deals
20 pounds of organic tomatoes for $20 and a whole case of pickling cucumbers for 50% off – those are my week 1 wins after using Nourished Kitchen’s tips at my local farmers market.
Jenny just happens to be the market manager at one of the best farmers markets in Colorado, so if you want the best produce for the best price this article is a must read.
3. Make Friends With The Clean 15
When it comes to deciding what’s most important to buy organic, I prioritize animal products such as meat, dairy and lard the highest, and produce as second tier. From there I try to avoid the Environmental Working Group’s dirty dozen, but we eat conventional produce off the clean fifteen list.
The Clean 15
- Onions (Update: Due to A.B.’s comment below I’d probably buy organic onions. Apparently they don’t have a lot of pesticide residue but they ARE sprayed with toxic anti-sprouting agents after they’re picked)
- Sweet corn (Note: Corn is not a vegetable – it’s a grain! And some sweet corn varieties are now GMO so this is on my avoid list)
- Sweet Peas
- Cantaloup (domestic)
- Sweet Potatoes
Note: Even if pesticides are not much of an issue, conventional produce has often been irradiated and most likely will not be labeled. For that reason, I like to buy from a source that can tell me whether or not their produce has undergone this process.
4. Plant A Garden
“If you shop at the grocery store for tomatoes, potatoes, zucchini, salad greens or strawberries — and who doesn’t? — then you are the perfect candidate for becoming a kitchen gardener,” says Dan Shapley of The Daily Green. “Growing your own will save you an incredible amount of money — more than $1,200 if you plant all five, according to the analysis of one Maine gardener.”
Read more here.
Not only will this impart tons of flavor to simple meals, you can dry the extra to use year round. MUCH more affordable than those $5 jars at the grocery store.
6. Join A CSA
Community Supported Agriculture (CSA) is a fabulous way for you to “own shares” in a local farm. Here’s how it works:
“[A] farmer offers a certain number of “shares” to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Interested consumers purchase a share (aka a “membership” or a “subscription”) and in return receive a box (bag, basket) of seasonal produce each week throughout the farming season.” (source)
Wondering how to get the most out of your CSA? Here are 10 fabulous tips you don’t want to miss!
7. Invest in Money Saving Equipment ~ A Dehydrator
One of the best ways to maximize great deals on produce is to stock up and preserve them for later. Tomatoes are dried for a zesty addition to italian dishes later and fruits such as apples can be dried with cinnamon for a kid-friendly treat. You can also dry the herbs you grow for use in the winter, make beef jerky, yogurt, dry coconut flour, make your own soaked and dehydrated beans, grains, etc.
- How To Dehydrate Fruit: Apples, Bananas, Strawberries, Cherries . . .
- How to make beef jerky in a dehydrator
- How to make yogurt in a dehydrator
- How to make zesty oven dried tomatoes
- How to make garlic and onion powder (for half of what you’d pay at the store)
- How to dry herbs like basil, sage, thyme, dill oregano, rosemary, marjoram, lemon balm and mint
How to choose a dehydrator: My first dehydrator was a $10 garage sale find. I wanted to make sure this was a piece of equipment I would actually use before investing in something heavy duty. Sure enough, I wore out the motor in less than a year, so I began shopping around for a better one. This is the one I got. It has plastic trays which I usually line with parchment paper. Here’s one that has stainless steel trays.
For many families, the biggest challenge to making budgets work is simply getting enough food on the table without resorting to eating out. One way to get more done without missing out on social time is to coordinate a weekly kitchen playdate with kids happily playing in another room OR helping out. Here’s what you need to know to get started.
9. Make Your Own Convenience Foods
Get the hubs to watch the kids for a few hours while you prep snacks to keep in the freezer. Here are 21 healthy ideas to get you started.
10. Stock Your Pantry
Beans are a great way to add bulk to meals, but if you’re an idealist like me you want them properly soaked. Problem is, I often forget to take them out the night before to get the process started. Meal planning is one way to help, but an even simpler way is to have them ready to throw into the crockpot using this time-saving trick. Not sure what to do once they’re prepped? The bean recipe in this post is my family’s favorite.
12. Make A Meal Plan
It helps reduce waste and prevents those “what’s for dinner???” panic attacks at 4:55 pm (which, of course, usually end up with either scrambled eggs for dinner or an expensive meal out). Here are some tips to get you started, or you can save your afternoon and subscribe to one of these awesome meal plans for as little as $2.25 a week.
- A detailed shopping list to save you time and money
- Your schedule for the week laid out day by day (with one main cooking day and minimal time in the kitchen)
- Recipes for 5 dinners – plus an extra – with enough leftovers to cover most of your lunches too!
- One double recipe each week to bank “fast food” in the freezer
- Bonus recipes each week so you always have Real food handy
- Gluten and dairy-free options – for those with special dietary needs
- Click here to learn more
- Paleo Meal Plans from Emily of Holistic Squid - Save yourself hours in the kitchen, money on last minute meals and lots of unnecessary stress.A detailed shopping list will save you time and money. Your schedule for the week is laid out for you day by day (with one main cooking day and minimal time in the kitchen). Get recipes for 5 weekly dinners plus one extra with enough leftovers to cover most of your lunches too! Click here to learn more.
- Simple Dinner Meal Plans from Jenny of Nourished Kitchen – Each week you’ll receive a simple, healthy and nutrient-dense menu featuring Meals come together in about 40 minutes, feature seasonal ingredients and you’ll enjoy cooking tips, make ahead lists and a shopping list that makes cooking traditional foods easy. Plus, coming in December, you’ll receive full access to our 700+ real food recipe database. Meal plans are suitable for dairy-free, grain-free, gluten-free, and GAPS/SCD diets but don’t compromise on taste. Click here to read more
- Grain-Free Meal Plans from Cara of Health Home & Happiness – GAPS and SCD compliant meal plans- 3 meals a day, 7 days a week. Click here to read more
13. Invest In Money Saving Equipment: A Freezer
They pay for themselves and can store baked goods, dairy, meat, fruits and veggies, herbs and more!
For the days when things just don’t work out, it’s pretty handy to have a backup or two. That’s why whenever I make freezable meals like chili, soup or Mexican-style beans I make a double batch and freeze half.
If you need more ideas, this grain-free freezer ecookbook from Health Home & Happiness is awesome. Rather than requiring one long 10-12 hour cooking day, there are 5 sections that take 2-3 hours each so bulk cooking can be spread out over a weekend, a week of nap times, evenings, or whatever. When you wrap up you’ll have 22 breakfasts, 10 lunches, 16 dinners, 28 snacks/sides and 8 desserts.
This principle works well for refrigerated foods, too. Just this week I made a double batch of the batter for these cinnamon apple rings so we could have them two days in a row without much fuss.
15. Do A “No Spend” Challenge
For one week give yourself “a personal “fridge and pantry cleanout” challenge to use every last item in the fridge, freezer(s), pantry, and storage shed until [you] can see the back of them.” Daddypotamus and I do this sometimes when we have an have an unexpected car repair or something come up. Our budget is usually fine without out the challenge, but it makes me feel better. (Note: This budget tip was inspired by Organic & Thrifty)
16. Buy Direct From Your Farmer or Rancher
Back in Texas I bought 1/8 of a cow for an average price of $5.50 per pound. This included more expensive cuts like ribeyes and New York Strips, which sold at my local Whole Foods for $16-$19/lb. The savings was huge, and since there was no middle man the rancher got to keep more of his hard earned cash.
17. Join A Co-Op (Or Form One!)
. . . And use your collective buying power to purchase in bulk at a lower price.
If you have little ones that can help, this is a GREAT way to teach them about sustainable agriculture and the value of food. Farmers often show their appreciation with big boxes of extra produce and other goodies.
19. Buy Online
There are certain things I only buy online because the health food store versions are ridiculously expensive. Here are a few of my fave things to order:
- Coconut oil – Because it’s higher quality than most “popular” brands . . . and cheaper too! I buy mind in 5 lb increments to get the best price and split it with friends. (Where to buy coconut oil)
- Great Lakes Gelatin
- Unrefined Sea Salt
20. Be The Leftover Queen
It’s a great way to throw together quick-and-easy lunches while reducing food waste
21. Always Go Grocery Shopping With A List
Preferably organized by where things are found in the store
22. Never Go To The Grocery Store For One Item
Okay, I don’t really mean **never”” – but there are two advantages of not going. First, it is way to easy to pick up a “few extra” things and blow the budget. By waiting until the next scheduled shopping day you can see your purchases alongside the other things you need and prioritize if you’re over budget. Second, running out of something is an opportunity for discovery at home. A few months ago I ran out of coconut oil, so I started using pastured lard on my face as a moisturizer. Best. Stuff. Ever.
23. Get Friendly With Betty The Neighborhood Crockpot
She is seriously one of my best friends, yall . . . and she wants to be yours, too! Give her tough (but affordable) cuts of meat like top round, veggies that need to be used quickly and some spices and VOILA! You’ve got a hearty stew without even messing up your kitchen!!
Save on probiotic supplements and increase the nutrient profile of your foods, which further reduces the need for supplementation. Since recipes on the internet can be hit or miss, you might prefer a trusty guide to help you get started. Here are a couple of good ones:
- The Complete Idiot’s Guide To Fermenting Foods – I am reading this right now and I LOVE it! Every week I rush home from the farmers market and look up recipes to use with my newest finds.
- Real Food Fermentation: Preserving Whole Fresh Food With Live Cultures In Your Home Kitchen
25. Make the most of “cheap” foods like broths, carrots, bananas and beans
- For example, use leftover chicken bones to make nourishing bone broth
- Whip up this spicy carrot salad
- Make and freeze these banana walnut muffins (if the cost of walnuts is an issue omit them – the muffins will still be great!)
- Or try these refried beans for breakfast!
What did I miss? Share your frugal real food tips below!
(And of course, if you know a mama who is trying to save on groceries please pass this along!)
» Health » Real Food on a Budget: 25...
budget tips, Budgeting Tips, cheap real foods, clean 15, Coconut, crockpots, CSA, dehydrators, farmers markets, fermented foods, grassfed gelatin, herb gardens, home gardens, local farmers, Meal plans, Real Food Basics, Real Food On A Budget, real food playdates, real food tips