Recession Eating

Many of you out there are asking: "so OK Kia, you have me sold on the idea of eating higher quality foods, but how do I do that on a budget that just keeps getting tighter?" I have to say I'm right there with you on the financial end of things. If the budget gets any tighter I'll be camping for the summer. Still, I don't skimp on the one area that I know will keep me healthy through this crisis: real food. There are hundreds of ways to stick with real food, and in fact, real food is ultimately cheaper. Here are a few hints and tips that might help slow the bleed from the bank account.

1 - If you haven't tried vegetarian cooking, now's the time. Although you have to play chemist just a little bit to be sure you have complete protein sources, you can save a bunch of money by eating lower on the food chain. The trick with protein is you want to have a legume and a grain together in the same meal. This will ensure that you are getting all the essential amino acids in your meal. Although there are folks who will try to convince you that soy offers a complete and perfect vegetarian protein option, I'm here to tell you that they are stretching the truth just a bit. Soy has some health consequences if used as the main source of protein for a long period of time. You are better off having it occasionally and yes, with a whole grain. (The politics and science of soy is the topic for volumes, but if you want more info please let me know.) Go to the bulk section of your grocery store and pick out a couple of whole grains and legums (beans) you haven't tried before. Most grains will cook in about 1.5-2 parts water to 1 part grain. Most beans you will want to soak overnight, rinse, and cook slowly until just underdone with a bay leaf or some cumin. Rinse and store both of these in airtight containers in the fridge and use in recipes throughout the week. The beans will cook their last little bit in the meal you create.

2 - Veggies. You can get an enormous amount of veggies for your budgetary dollar. If you are lucky enough to have a farmers' market nearby, or a small plot of land or a raised bed or even a couple of pots, you can have access to the freshest veggies throughout the growing season. Greens are easy to grow and even easier to cook. A simple option for most greens from kale to chard to spinach is to "sweat" them. The way to do this is to rinse your greens and shake the water off lazily leaving some moisture on them. In a large pot (I use my pasta pot), heat about a tablespoon or 2 of olive oil on medium. Grate in fresh ginger or add minced fresh garlic as the oil gets to temperature. Then add the greens and quickly stir around for a second or so. Put the lid on the pot and leave it alone for about a minute. Give the greens another quick stir and then serve immediately. It literally takes about 2 minutes to create a wonderful side of aromatic greens. Find other veggies you haven't tried and do a google search with their name and the word "recipe" and you'll find thousands of options.

3 - Bulk buying. Now is when those pantries and chest freezers start paying off. When you find high quality foods on sale, buy a bunch. I do this with things like whole grains and nuts (freeze these), canned organic whole coconut milk, frozen organic veggies and fruits, meats, and organic butter (which you can freeze too). If you are in an area where you have access to purchasing meats in bulk (like organic grass-fed beef) see if you can go in with friends and neighbors on a whole side of beef. This will save you a considerable amount on your grocery bill. Don't buy fresh fruits or veggies in huge quantities unless you plan to preserve them in some fashion. I also don't recommend buying your oils in large quantities. Most households won't go through those big jugs before they start to go rancid. And remember, a good oil gone bad is just as bad as a bad oil.

4 - Shop the sales but don't fall prey to coupon buying for highly processed "food products" just because they are "on sale". Cheap products are very expensive in the long run when you factor in your health care bills. Also remember that the minute something is packaged, you are paying for that convenience. Here again, head to the bulk section of your market and see if the beans you want are there first before buying them in the "ethnic foods aisle" in bags or boxes. (If your market doesn't have a bulk section, make the suggestion to the store manager.)

5 - One of the biggest expenditures in the grocery budget is on beverages. Consider that your body really just wants water. I know that in many municipalities the water has an unpleasant flavor or odor. Rather than spending huge amounts of money on unhealthy options such as sodas and juices, invest in a good quality water filter. If you simply must have a flavor in your drink, try a simple slice of lemon or lime, or make a big container of diluted herbal tea to drink hot or cold. One way to get kids to start drinking water is to simply not have the other options around. Entice them with ice cubes made with a piece of frozen fruit in each cube. Show kids how to make homemade lemonade and control the amount of sugar that goes in (this is actually a good lesson for kids to see how much sugar really is in most sweet drinks). Make your own coffee at home! Those boutique coffee drinks are often at least $3.50 each. Do one a day for a month and you've just spent over $100 without thinking about it. The other budget killer is alcohol. Think carefully about how much you really drink and how much you could cut back, both for the sake of you wallet and for the health of your liver.

It's time to get smart about spending habits. And really, they're just habits. It takes getting conscious first, then deciding from there where you want to spend your money. When it comes to food, it's often a choice between a little more money for high quality food now or deceptively cheap food now and big health care bills later. Get smart. Get REAL.