Meatless dishes stretch tight food budget
By Marcia Poole | Posted: Wednesday, June 11, 2008
Golden raisins supply a sweet accent to this lentil salad. A tangy lemon vinaigrette provides nice balance in this high-fiber, low-sodium filling dish.
Higher food prices are making an impact on just about everybody's pocketbook. But something good can happen as we work to stretch the family food budget, according to the American Institute for Cancer Research (AICR).
Necessity gives us opportunities to evaluate what we're eating and how much we're eating. It can even encourage us to make healthier choices at the supermarket. The AICR recently dished up suggestions for making the most of a strained food budget.
It begins with taking a good look at what you're buying at the supermarket. That means holding on to store receipts and scrutinizing them for the most costly items. Meat is likely at the top of the list.
Big savings can come by substituting bean-based main dishes for meat dishes a couple times or more a week. Beans, and all their relatives, are extremely cheap food. Karen Collins, an AICR registered dietitian, encourages consumers to use kidney, pinto or other types of beans instead of meat or poultry normally used in favorite stews and casseroles.
Lentils are among the budget-friendly legumes; they're available in different sizes and colors, depending on the variety. They come as whole lentils and with their skin removed. They can be cooked to a firm consistency for a salad or simmered down to a puree. Try them blended with mashed potatoes, combined with brown rice, as a filling soup or a satisfying chilled salad.
Lentils supply impressive amounts of dietary fiber and a range of nutrients. Unlike some of their relatives, lentils don't require soaking. Sort them, removing any debris, rinse and then cook in water as the package or recipe directs. Don't add salt to the water; it will toughen the lentils.
When it comes to meat and poultry, don't overlook "reduced-price" selections offered at considerable savings. "These foods are safe to cook and eat or freeze up to two days after the 'sell-by' date," according to Collins.
The latest cancer-prevention guidelines limit red meat to fewer than 18 ounces a week. Vegetables and fruits are a different story. Most of us don't eat enough of them. Rising food prices, however, are not a reason to cut back even more.
Check for in-season produce to find the best prices. Then compare these prices with canned and frozen products to make sure you're getting a good buy. Fresh is usually best, but not if the produce tends to linger too long on your countertop or in the fridge. Even with the best intentions, we may not get around to prepping fresh stuff until it becomes so much compost. If you waste more than you eat, keep an eye on the frozen food section for good buys on veggies.
More food companies are joining Birds-Eye's lead in microwave steamed vegetable products. These make short work for consumers who don't want the fresh-veggie prep work. Packaged broccoli, corn, peas, beans and seasoned combos go right into the microwave where they steam in about four or five minutes. Fast, easy, no waste and a relatively good result.
While you're in the frozen food department check out concentrated fruit juice which usually is considerably cheaper than refrigerated juices. Frozen concentrated fruit juice is more nutritious than refrigerated juice "drinks." Elsewhere in the store, you'll pay less for basics than you will for convenience products.
Hot cereal, for example, is much less expensive when purchased in tubs than in individual packages. Plain quick-cooking brown rice or whole-grain pasta is easy on the food budget. Plus, neither contains the heavy dose of sodium that comes with processing. "Take 30 seconds to add your own flavorful herbs," say AICR press materials.
Another way to get back to basics? Start peeling potatoes. Already prepped mashed potatoes are incredibly easy and fast. But making spuds from scratch saves at the check-out, especially if you're feeding a family.
Ultimately, "eating cheaper" means doing more food prep work and more cooking. Here are two suggestions, both use budget-friendly members of the bean family.
Golden Raisin and Lentil Salad
Prep time: 15 minutes
Cook time: 5 minutes, with 5 minutes for standing
Chill time: at least 2 hours
Salad:
One and one-half cups water
1 cup red lentils
One-half cup California golden raisins
One-quarter cup chopped red bell pepper
One-quarter cup sliced green onions
One-half cup chopped, toasted pecans
Dressing:
2 tablespoons each extra virgin olive oil; white balsamic vinegar and fresh lemon juice
1 tablespoon pure maple syrup
One-half teaspoon salt
Freshly ground pepper to taste
Combine water and lentils in a large microwave-safe bowl. Cover and cook on high for five minutes. Let stand for five minutes. Rinse with cold water and drain well; transfer to a medium-sized salad bowl with raisins, bell pepper and green onion. Whisk together all dressing ingredients in a small bowl and drizzle over lentils; toss well to coat. Cover and refrigerate for at least two hours, stirring occasionally. Stir in pecans just before serving. Makes eight servings; 230 calories each. Source: California Raisin Marketing Board.
Bean and Vegetable Enchilada Casserole
1 medium bell pepper, chopped
1 large onion, chopped
2 cloves garlic, minced
1 tablespoon canola oil
1 can (14 ounces) black beans, drained and rinsed
1 can (14 ounces) pinto beans, drained and rinsed
1 package (16 ounces) frozen corn, thawed
1 can (28 ounces) pureed or crushed tomatoes
1 tablespoon chili powder
One-half teaspoon ground cumin
Dash of hot sauce, to taste
Salt and freshly ground pepper, to taste
12 corn tortillas
1 cup grated reduced-fat Jack cheese
Preheat oven to 350 degrees F. In large saucepan, heat oil over medium heat and saute bell pepper, onion and garlic for five minutes. Add beans, corn, tomatoes and seasonings, including salt and pepper, if desired. Reduce heat to low and simmer for 15 minutes.
Assemble casserole in a 9-by-13-inch baking dish. Cover bottom with one-third of bean mixture. Layer six tortillas on top of beans. Repeat once more, ending with bean mixture on top. Sprinkle cheese on top and bake until hot and bubbly, about 30-40 minutes. Makes eight servings; 320 calories each. Source: The American Institute for Cancer Research (AICR)
Necessity gives us opportunities to evaluate what we're eating and how much we're eating. It can even encourage us to make healthier choices at the supermarket. The AICR recently dished up suggestions for making the most of a strained food budget.
It begins with taking a good look at what you're buying at the supermarket. That means holding on to store receipts and scrutinizing them for the most costly items. Meat is likely at the top of the list.
Big savings can come by substituting bean-based main dishes for meat dishes a couple times or more a week. Beans, and all their relatives, are extremely cheap food. Karen Collins, an AICR registered dietitian, encourages consumers to use kidney, pinto or other types of beans instead of meat or poultry normally used in favorite stews and casseroles.
Lentils are among the budget-friendly legumes; they're available in different sizes and colors, depending on the variety. They come as whole lentils and with their skin removed. They can be cooked to a firm consistency for a salad or simmered down to a puree. Try them blended with mashed potatoes, combined with brown rice, as a filling soup or a satisfying chilled salad.
Lentils supply impressive amounts of dietary fiber and a range of nutrients. Unlike some of their relatives, lentils don't require soaking. Sort them, removing any debris, rinse and then cook in water as the package or recipe directs. Don't add salt to the water; it will toughen the lentils.
When it comes to meat and poultry, don't overlook "reduced-price" selections offered at considerable savings. "These foods are safe to cook and eat or freeze up to two days after the 'sell-by' date," according to Collins.
The latest cancer-prevention guidelines limit red meat to fewer than 18 ounces a week. Vegetables and fruits are a different story. Most of us don't eat enough of them. Rising food prices, however, are not a reason to cut back even more.
Check for in-season produce to find the best prices. Then compare these prices with canned and frozen products to make sure you're getting a good buy. Fresh is usually best, but not if the produce tends to linger too long on your countertop or in the fridge. Even with the best intentions, we may not get around to prepping fresh stuff until it becomes so much compost. If you waste more than you eat, keep an eye on the frozen food section for good buys on veggies.
More food companies are joining Birds-Eye's lead in microwave steamed vegetable products. These make short work for consumers who don't want the fresh-veggie prep work. Packaged broccoli, corn, peas, beans and seasoned combos go right into the microwave where they steam in about four or five minutes. Fast, easy, no waste and a relatively good result.
While you're in the frozen food department check out concentrated fruit juice which usually is considerably cheaper than refrigerated juices. Frozen concentrated fruit juice is more nutritious than refrigerated juice "drinks." Elsewhere in the store, you'll pay less for basics than you will for convenience products.
Hot cereal, for example, is much less expensive when purchased in tubs than in individual packages. Plain quick-cooking brown rice or whole-grain pasta is easy on the food budget. Plus, neither contains the heavy dose of sodium that comes with processing. "Take 30 seconds to add your own flavorful herbs," say AICR press materials.
Another way to get back to basics? Start peeling potatoes. Already prepped mashed potatoes are incredibly easy and fast. But making spuds from scratch saves at the check-out, especially if you're feeding a family.
Ultimately, "eating cheaper" means doing more food prep work and more cooking. Here are two suggestions, both use budget-friendly members of the bean family.
Golden Raisin and Lentil Salad
Prep time: 15 minutes
Cook time: 5 minutes, with 5 minutes for standing
Chill time: at least 2 hours
Salad:
One and one-half cups water
1 cup red lentils
One-half cup California golden raisins
One-quarter cup chopped red bell pepper
One-quarter cup sliced green onions
One-half cup chopped, toasted pecans
Dressing:
2 tablespoons each extra virgin olive oil; white balsamic vinegar and fresh lemon juice
1 tablespoon pure maple syrup
One-half teaspoon salt
Freshly ground pepper to taste
Combine water and lentils in a large microwave-safe bowl. Cover and cook on high for five minutes. Let stand for five minutes. Rinse with cold water and drain well; transfer to a medium-sized salad bowl with raisins, bell pepper and green onion. Whisk together all dressing ingredients in a small bowl and drizzle over lentils; toss well to coat. Cover and refrigerate for at least two hours, stirring occasionally. Stir in pecans just before serving. Makes eight servings; 230 calories each. Source: California Raisin Marketing Board.
Bean and Vegetable Enchilada Casserole
1 medium bell pepper, chopped
1 large onion, chopped
2 cloves garlic, minced
1 tablespoon canola oil
1 can (14 ounces) black beans, drained and rinsed
1 can (14 ounces) pinto beans, drained and rinsed
1 package (16 ounces) frozen corn, thawed
1 can (28 ounces) pureed or crushed tomatoes
1 tablespoon chili powder
One-half teaspoon ground cumin
Dash of hot sauce, to taste
Salt and freshly ground pepper, to taste
12 corn tortillas
1 cup grated reduced-fat Jack cheese
Preheat oven to 350 degrees F. In large saucepan, heat oil over medium heat and saute bell pepper, onion and garlic for five minutes. Add beans, corn, tomatoes and seasonings, including salt and pepper, if desired. Reduce heat to low and simmer for 15 minutes.
Assemble casserole in a 9-by-13-inch baking dish. Cover bottom with one-third of bean mixture. Layer six tortillas on top of beans. Repeat once more, ending with bean mixture on top. Sprinkle cheese on top and bake until hot and bubbly, about 30-40 minutes. Makes eight servings; 320 calories each. Source: The American Institute for Cancer Research (AICR)
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the man wrote on Jun 11, 2008 4:11 PM:
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