Stretch Your Food Dollar Menu
- Make a menu and then make a list! The number one tip for saving money on groceries, making a menu and a shopping list helps you in a variety of ways. First of all, making a grocery list forces you to think about what you are buying and if you actually need it. In addition, making a list - and sticking to it - will prevent impulse buys! If you stick to the list you will buy the items you need for your weekly menu.
- Never shop hungry. Do not go to the grocery store while you are hungry! You are much more likely to put things into your basket that you do not need if you are hungry because you will be more likely to buy on “impulse.” You will be much more susceptible to picking up food that is on display - and is often more expensive - and will tend to buy more food than you actually need. Eat a snack before grocery shopping, and stick to your list!
- Visit your local farmer, farm stand or join a CSA, Food Co-op to get the freshest produce. Visit Fill Your Plate at www.azfb.org, to find items in your community; some items can be shipped directly to you. When shopping at a farmers market, take a cooler so that your fresh items won’t spoil on the way home. Many CSA’s will deliver your items to your door.
- Buy more fresh items and less processed items. Purchasing fresh items such as fruit and vegetables for snacks will help you create a healthier diet. Many processed foods are more expensive and have added salts and sugars. Fresh items are healthier for you and your family.
- Buy generic or store brand products. Many store brand products are actually made by the same companies that make more expensive brands, so you don’t have much to lose, except for the pretty packaging.
- Shop the edges of the store, but avoid items at the ends of aisles….grocery stores are professionally designed to get you to buy as much as possible.
- Use rebates. Many people tend to buy a certain product because of a rebate and then forget to send the rebate offer in! Avoid this by sending the rebate in as soon as you make the purchase - you will save money and not have to worry about finding receipts later.
- Organize coupons. First of all, only use coupons for items that you already buy! Buying something that you won’t use does not save you any money! When using coupons, it often helps to organize them by subject and expiration date.
- Buy in bulk - but don’t go crazy. We’ve all heard the stories of people who go to Costco and buy 200 pounds of rice for a family of two. However, if you don’t go too crazy, buying in bulk is a good way to save money. Bringing a calculator with you to figure out which item is a better deal can save time.
- Watch sales. When something that you buy regularly is on sale, stock your pantry! Make sure you’re not buying more than you can use before it goes bad, but buy what you can when it is on sale.
- Shop alone. Studies show that men and women tend to spend more when they shop as couples and even more when they shop with children. It is easier on you and your wallet if you only have to worry about controlling one person’s impulses compared to trying to handle 3 or 4 different people at one time. Shop alone and you will put less in your basket or try using in store child care and carry out service.
- Consider buying a freezer. Many items can be frozen when purchased on sale and then used for future meals.
- Have a plan. Plan your purchases and errands ahead of time and coordinate your errands into one trip. This will save you time and money on gas by making one trip instead of three or four. Always buy groceries last; never leave meat, produce or dairy in a hot car.
Sunday
Pork Roast with potatoes
4 lbs. pork boneless shoulder roast
4-5 red potatoes- washed and cut in half
2 small yellow onion- peeled and diced
1 Bay leaf
Poultry seasoning
Course ground pepper
¾ cup water
Place roast in a Crock pot, sprinkle with pepper and poultry seasoning (as desired)
Evenly distribute potatoes and onions around the roast, add water and Bay leaf.
Cook on low for 8-9 hours.
Green Salad
In a salad bowl combine:
2 cups Iceberg lettuce
2 cups Greenleaf lettuce
¾ cup diced tomatoes or whole grape tomatoes
Toss with favorite dressing
Season to taste
Apple Cobbler
1 cup sifted all-purpose flour
2 Tbsp. sugar
1 ½ tsp. baking powder
¼ tsp. salt
Cut in 1/4 cup butter or margarine.
Combine ¼ cup milk and 1 slightly beaten egg, add to the dry ingredients.
Fruit
1 cup sugar
2 tbs. flour
1/2 tsp. Cinnamon
¼ tsp. Nutmeg
Toss with 6 cups apples, peeled and sliced. In a sauce pan cook and stir over medium heat until the apples are almost tender, about 7 minutes.
Monday
2 Tbsp. fresh Italian flat leaf parsley, chopped
2 Tbsp. fresh rosemary, minced
2 tsp. fresh thyme, chopped
1 tsp dried sage
3 cloves garlic, smashed
(unpeel clove, place on cuttting board, smash with broadside of knife)
1/2 cup light oil or olive oil
1/2 cup balsamic vinegar
Salt and pepper to taste
1 pair plastic food service gloves – for food safety
Combine herbs, garlic, vinegar, salt, pepper and oil in blender and blend together. Place cut up chicken in glass casserole dish and pour the mixture over the chicken. Using the food service gloves, gently rub the marinate all over the chicken until well coated. Cover with plastic wrap and marinate for 2-48 hours. The longer you marinate, the deeper the flavor will travel.
Pulled Pork Sandwiches
Shred pork roast (leftover from Sunday’s dinner)
1 ½ cups prepared barbeque sauce (I use Bill Johnson’s BBQ sauce)
Mix together in a sauce pan, cook over medium heat until warmed through. Serve on a bun.
1/3 cup mayonnaise or salad dressing (Miracle Whip)
1 Tbsp. white vinegar
2 tsp. Sugar
½ tsp salt
1.2 tsp. Celery seed
2 Tbsp. Brown sugar
2 Tbsp. prepared barbeque sauce
¼ cup diced onions (optional)
Mix all ingredients together. Place in a covered oven safe bowl or casserole dish.
Bake at 350¢ª for 45 minutes.
Chicken Apple Salad with Oil and Vinegar
Left over chicken from Wednesday (deboned, cubed)
3 bunches fresh spinach (or bagged if you prefer)
6 large apples (left over from Sunday) (cubed)
1 cup walnuts (chopped)
1 cup dried cranberries (chopped)
½ cup light oil or olive oil
½ cup white wine vinegar
½ cup orange juice
Wash and dry spinach, tear into bite size chunks with your hands. Place in large serving bowl. Place the apples and chicken in bowl and toss with the spinach. In separate bowl, whisk the olive oil and the white wine vinegar together. Let sit for a minute, add to spinach. Add the walnuts and cranberries, and toss gently. Place salad on plates and drizzle lightly with orange juice.
You may also serve this salad warm, just microwave for a few seconds to soften the spinach ¦¡ don’t overheat. When storing leftovers, be sure to place in an airtight container.
Thursday
Spaghetti with Herbed Sauce
1 package spaghetti noodles
1 jar of your favorite spaghetti sauce (I use Newman’s)
1 tsp. oil
½ red onion, chopped
½ tsp. dried or fresh rosemary (crushed)
½ tsp. dried basil
½ tsp. dried oregano
1 clove garlic, smashed
Salt & pepper to taste
Place oil in large skillet. Chop onion and smash garlic. Place in skillet on low heat and cook until onions are soft. Add the herbs and sweat for one minute, then add your sauce. Stir gently and heat thoroughly. Salt and pepper to taste. Serve over your noodles with garlic toast.
Garlic Toast
12 slices bread
1/3 cup butter or margarine, softened
½ tsp. Garlic salt
3 tbsp. Grated parmesan cheese
Spread butter on one side of each slice of bread. Cut each slice in half, place plain side down on a baking sheet. Sprinkle with garlic salt and parmesan cheese. Broil 4 inches from the heat for 1-2 minutes or until lightly browned
Friday
Grilled Steak with Summer Veggies
Flank Steak, Top Round or similar cut
¼ cup olive oil
¼ cup fresh cilantro, chopped
4 garlic cloves, crushed
1 tsp. cumin
1 tsp. coriander
1 tsp. salt
1 tsp. pepper
1 tsp. cayenne pepper
Place steak in glass casserole dish. Pour all ingredients into a bowl, mix and pour over steak. Make sure marinate coats both sides. Cover with plastic wrap, marinate for at least 30 minutes. You may also marinate overnight for a richer flavor. Grill for 5 minutes on each side. Remove from heat and let sit for at least 5 minutes. (If you cut right away all the juices will run and you will end up with a tough steak.) Slice diagonally against the grain and serve.
Summer Veggies
Good use leftover corn, potatoes, tomatoes and onions. The grill really brings out the delicious flavors. Prior to grilling steak, rub the left over corn and potatoes with butter and place on the grill for 10 minutes, watching closely. Turn clockwise to get great grill marks. If desired, you may also chop 1 red onion and slice two tomatoes into quarters, sprinkle with a little salt and pepper, wrap in foil and place on grill for 5 minutes. Remove, unwrap with care and use as a side dish.
Fresh Lemonade
3 - 6 fresh lemons
3/4 cup sugar
Ice cubes
Thinly slice lemons crosswise and discard seeds. Place lemon slices into bowl and add sugar. With a wooden spoon gently mash sugar and lemons until sugar dissolves. Transfer to a pitcher; add 1 tray of ice cubes and 2 cups cold water. Garnish glasses with cherries.
Saturday
Tostadas
Steak, chopped or shredded (leftover from Friday’s dinner)
12 corn tortillas
1 large can refried-beans
2 cups grated cheddar cheese
2 cups chopped Iceberg lettuce
2 small tomatoes, diced
1 pint sour cream (optional)
Your favorite salsa
Fry corn tortillas in oil until crisp, drain on a paper towel lined plate. Warm refried beans slowly in a sauce pan. Place out all items in separate bowls and let your family build their own tostada.
