Stretching your food dollars Part 2
In my last column I discussed ways to stretch a food budget when purchasing meat and meat alternatives. Today, we will move on to milk, milk alternatives and grains.
The milk and milk alternatives category includes well known milk but also foods that are made from milk including yogurt, cheese, and cottage cheese. Soy beverage is also included in this category. Other non dairy beverages, such timberland boots for women as rice or almond milk, do not have the same amount of protein as cow’s milk and soy beverage. This is why they are not traditionally recommended as a milk alternative. That is not to say that they cannot be used or enjoyed as a good source of calcium and vitamin D. The following are some budget savvy shopping tips for the milk/milk alternatives category.
Use skim milk powder or evaporated canned milk. It is just as nutritious as fresh milk. If you prefer the taste of fresh milk then consider using the powder or canned versions for cooking and baking. Smoothies, soups, puddings, macaroni and cheese are a just a few common meal ideas where these products can be used.
Grain products provide us with necessary carbohydrates. They can also be a great source of fibre. Fibre helps keep us fuller longer and may assist in controlling blood sugars. Tips for cost savings in this category include the following:
Dry whole grain pasta often goes on sale. Buy only when on sale.
Rice or pasta that comes in sauce or is seasoned is not only higher is salt but also more expensive.
Avoid instant rice and oatmeal. The longer cooking versions provide better value.
The bakery department at your local store will have a “day old” bread rack or area. Freeze these breads and take out portions to use as needed.
Experiment with bulgur, quinoa, millet or barley. If you like them, purchase in bulk to save money.
Keep good nutrition in mind when selecting milk/milk alternatives and grain products. This means choosing w timberland boots for women hole grains and lower fat dairy.
As the temperature drops outside, it is always nice to enjoy a hot bowl of soup for lunch or supper. The recipe below uses cost effective evaporated milk. It adds wonderful creaminess, as well as making this low fat soup a good source of calc timberland boots for women timberland boots for women ium with 260 mg per serving. In the last column I discussed using lentils in soup as a lower cost meat alternative. The lentils (and the milk) in this recipe provide a powerful punch of protein. Use lower sodium vegetable stock to reduce the overall sodium content of the recipe.
In large saucepan, heat oil over medium low heat; cook carrots, celery and onions until softened, stirring occasionally, about 10 minutes. Stir in garlic and ginger; cook, stirring, until fragrant, about 2 minutes. Stir in vegetable stock. Bring to a boil. Stir in lentils. Reduce heat to medium low, cover and cook until lentils are soft and falling apart, stirring occasionally, about 15 to 20 minutes. Stir in evaporated milk. Cover and simmer for 5 minutes. Serve with crusty whole wheat buns, if desired. Serves 6