Penny Pinching Tip #10: Meal Planning

Now that I've started a new job that has me working some long hours, I've had to get smarter about planning my meals, i.e. I'm too tired to go shopping after work and then make dinner like I used to, so I'm doing a lot more pre-planning and pre-shopping.

The key to meal planning but not spending a lot of money is to buy ingredients that are versatile, and to make dishes that can double as lunch or dinner the next day but don't feel like you are eating leftovers. [When you plan multiple meals in advance, it also helps to make sure you don't buy ingredients without an idea of how you are going to use them and they just end up going bad in the fridge.]

For example, if you're making my dutch oven chicken, throw in an extra thigh, shred it, and eat it over leafy greens, tomatoes, sweet peppers, artichoke hearts and a vinaigrette for lunch the next day. Or, if you're making my basil & nut crusted salmon, bake an extra portion and eat it over chopped romaine, cucumbers, and avocado--the fish is already so flavorful you won't need a dressing!

You can also save a lot of money by buying items in bulk, like a family pack of boneless chicken cutlets. You could eat chicken all week but it wouldn't feel like it if you made sure your recipes were really different--baked with a spice rub or a sesame-soy glaze; stove-top with stewed tomatoes and garlic; stir-fried with onions, mushrooms, sweet peppers and snow peas...the combinations are endless :)

Oh--and pack your lunch the night before in case you decide to hit the snooze button, or are running late and don't have time to put something together so you end up needing to buy lunch.

No Milk for Me: Calcium-Intake Tips for Dairy Free Diets

I've been almost completely dairy free for about sixth months now (I developed lactose intolerance 3 years ago, but used to be able to eat cottage cheese, yogurt and cheese; sadly, a little lactose-free milk for my cereal is about all I can handle now). When I went dairy-free, I was worried about getting enough calcium, so I did an investigation into foods outside of dairy that are high in calcium. Luckily, I already ate many of them!

Calcium-rich foods include: Tofu, cabbage, bok choy, figs, apricots, edamame, turnip greens, kale, brussel sprouts, canned salmon & sardines, cooked oats, roasted almonds, sesame, navy & white beans, and chickpeas.

You can also eat foods that are calcium-fortified (i.e. they add calcium) like select brands of cereals, soy milk and orange juice.

For more information about calcium intake, calcium deficiency and calcium-rich foods, check out this link.

Are you dairy-free? All of my recipes are! Check out some of my favorites here, here and here.

Many of my Twitter friends are dairy-free too! Be sure to check out:
Dairy-Free Betty -- lots of yummy dairy-free ideas (blog link)
A Life of Sugar & Spice -- dairy & gluten-free (blog link)
The Blissful Chef -- great vegan recipes (blog link)

Penny Pinching Tip #9: Your Freezer is Your Friend

Have you ever bought too many fresh vegetables and kicked yourself later watching them go bad in the fridge?

I don't do this too often, but occasionally I'll end up either eating out more than I thought I would for a given week, or just not cooking as much for one reason or another. So what to do with my leftover veggies?

Penny Pinching Tip #9: Your freezer is your friend.

I frequently freeze bananas and pull them out at some later date for banana bread, but I had never really thought about freezing veggies until my friend RHG told me she throws peppers in the freezer if she thinks she won't use them up before they go bad.

Now, defrosted fruits or veggies do not have the same consistency as before they went into the freezer; since they have so much water in them, and water expands when frozen, cell walls get broken and fruits & veggies end up rather mushy (i.e. don't expect to be able to defrost and then julienne a red bell pepper for a salad). They are however great for dishes that involve heat like stir-fries, casseroles or soups. You can pretty much throw any veggie in the freezer--if nothing else, it'll be great for making soup stock.

Check out my other tip about buying in bulk and freezing.

Healthy Eating for Penny Pinchers: Iron-Rich Foods

I've had anemia problems for a number of years (runs in my family), so I'm careful in making sure I eat iron-rich foods.

A lot of people think that the only way to get iron is through red meat, but there are actually many sources of iron outside of meat and liver, which can be both expensive and not too healthy in large quantities. Here are some items that will ensure you are getting a good amount of iron but not breaking the bank.

Iron-rich foods include cooked & canned beans, cooked lentils, almonds, pumpkin seeds, dried fruit like prunes & raisins, baked potatoes (skin on), beets, and breakfast cereals that are iron-enriched (i.e. manufacturer adds iron to them). Most of these will cost you less than .50 per serving.

It's important to note that when you eat iron-rich foods, it's also a good idea to pair them with with foods that have lots of Vitamin C, which helps you absorb the iron you are ingesting (especially with non-heme [not from an animal] iron). Citrus fruits, tomatoes, red & green bell peppers, brussel sprouts, and broccoli are all good sources of Vitamin C.

Penny Pinching Tip #8: Mail-Order Ingredients

I use a lot of gluten free flour, and it can get pretty expensive (retail around me is more than $5/1 lb bag). So last week, I signed up for a bi-monthly subscription through Amazon.com.

Penny Pinching Tip #8: Ordering non-perishable ingredients online and through a subscription can save you lots of money, especially on things you use and re-buy frequently.

For those unaware (and I just discovered this recently), Amazon gives you the option to order food and home items (like paper towels) and have them shipped directly to you. Now if you just buy it once, you get a little discount, but if you sign up for a subscription (scheduled delivery that can range from monthly to every 6 months) you get a 15% discount, PLUS free delivery on the items.

For my gluten free flour, that means what normally would cost over $16.25 for 4 lbs (not including shipping) now costs me only $13.81! That's only $3.45 per bag, significantly less than I can find anywhere near me, even on sale. Figuring I use up approximately 1 bag every 2 weeks, I signed to have 1 case (4 bags) shipped to me every other month.

There are hundreds of items for which you can buy a subscription--and you change it any time you need to (for example, if I start using less flour I can change to a delivery every 3 months), or even cancel it.

So, my penny pinchers, take a look in your pantries and storage closets--are there things you use regularly for which you could subscribe and save?

Note: This is NOT an advertisement for Amazon, rather an idea for cost-saving; if you find (or know of) another subscription method, by all means please tell me about it!

Penny Pinching Tip #7: Invest in Good Quality Pots

I've said this before, but I make a point in buying good quality kitchen implements because it makes my time in the kitchen infinitely more enjoyable, and it's well worth it in the long run.

I've talked about knives, and now I'm going to talk about pots.

Penny Pinching Tip #7: Invest in Good Quality Pots

Good quality pots will make your food better by heating and cooking more evenly, decreasing the chance your food will dry out or burn.

I have separate pots for dairy, meat and pareve (neutral), which can get expensive; how do I do it?

1. I'm not vain about my cookware. I don't care if my pots match. I'd rather have a mismatched set of good quality pots than a mediocre set of matching ones. In addition, I prefer to choose what kind of pots I get rather than taking what comes in a set even if I'll never use one of the pieces.
2. I shop around. Discount stores like Marshall's sell of good quality pots piecemeal if something in the set was broken or damaged.
3. I buy pots that are versatile. My favorite pot is a 12-inch skillet/saute pan about 2 inches or so deep, with a lid (similar to this one). It allows me to fry, braise, saute, even cook rice. The skillet is in fact the only piece of meat cookware I own, but I can use it for almost anything I want to make.

Just a note about non-stick--I am not a fan because you have to be careful not to scratch it, and once you do you shouldn't really use it anymore because it can flake off into your food (also there has been a significant amount of research on toxins from non-stick coatings). I just invest in a little steel wool in case things get cooked on :)

Do you have any good tips about cookware?

From the Peanut Gallery: Boosting Protein Intake

Note: This is the inaugural post in a new post category, "From the Peanut Gallery," in which I will answer questions I have received from my readers. If you have a question you'd like me to answer, please let me know, either by leaving a comment or by tweeting me @RellaBellaK!

This question is from my friend JG:

I really want to start concentrating on eating more protein, but I don't know what that ACTUALLY means in terms of what to make.

JG, the truth is, there are a lot of very simple ways to boost your protein intake without having to deliberately go out of your way to do so. Here are a few tips and recipes.

Modify your existing routine rather than radically changing your diet.
Do you frequently eat salads for lunch? Do you eat a lot of pasta for dinner? Instead of radically changing how you eat (much less likely you'll stick to it), you can very easily add an extra kick of protein to your regular routine.

Easy ways to add protein: Legumes like chickpeas, kidney beans, corn, or lentils; tofu or edamame; lean proteins like salmon, tuna, chicken or beef; hard boiled eggs; a handful of nuts; dairy like goat or feta cheese.

When I make tofu, chicken, or fish for dinner, I'll frequently put some aside for the following day's and have it over mixed baby greens with some other fresh veggies. That way, I don't feel like I'm eating leftovers, and I made 2 meals in one :)

These chicken, tofu, and fish recipes are great the next day.

Grains have protein.
Many people don't realize that grains can have a lot of protein. Oats, wild rice, millet, quinoa (my favorite), and barley all have a significant amount of protein. Eat oatmeal with a dollop of Greek yogurt for breakfast, and make a pot of quinoa to go with dinner. Protein is hiding in places you never knew!

Jazzed-Up Breakfast Oatmeal

1 serving size of oatmeal
hot water
1 apple (or peach, strawberries, etc.), chopped
honey
cinnamon
fat free Greek yogurt
2 pecans or almonds, crushed

Cook one serving size of oatmeal according to package directions. Stir in apple, and garnish with a nice dollop of Greek yogurt, a drizzle of honey, and a sprinkle of cinnamon and nuts.

Easy Quinoa

2 cups vegetable stock
1 cup quinoa
1/2 tsp sea salt
1/2 tsp garlic powder
pinch of pepper

Place ingredients in a small stock pot and bring to a boil. Reduce to a low flame and cook 10-12 minutes, until quinoa is tender and liquid has been absorbed. Fluff with a fork and serve.

Dairy is your friend.
Well, not mine. But if you don't have a milk allergy, dairy is a great way to get protein without a lot of fat or calories. Fat free yogurt or greek yogurt, fat free cottage cheese, low-fat string cheese, even a glass of milk gives you a lot of protein (or go back to eating that bowl of cereal and milk for breakfast)! And these aren't hard on your wallet either :)

If you are a lactard like myself, you can get protein from any of the other categories I've listed here, and also by drinking soy milk or almond milk.

Be a Squirrel.
Well, not literally. But nuts and seeds have a lot of protein, although also frequently a lot of fat, so make sure to eat in moderation. Mix up a healthy trail mix of assorted dried fruit and nuts (much cheaper to buy the separate components and create it yourself, plus you get to put in only the things you like!).

Snack Smartly.
A well-rounded snack should have protein, fiber, and a little in the carb area. Having an apple for a snack? Eat it with 1 Tbsp of peanut butter or 1/2 cup of fat free cottage cheese. Munching on baby carrots or carrot sticks? Eat them with a few Tbsp of chumus or a small handful of almonds (for more snack ideas, see my previous post).

Living (& Cooking) Dairy-Free: My Go-To Subs

As many of you may have noticed, my recipes are almost all dairy-free; this is because I developed an allergy about 2 years ago and have had to cut almost all dairy from my diet.

Do I miss it? Most assuredly. But my stomach is ever so much happier.

What are my go-to dairy substitutes?

Soy milk: For recipes that call for dairy in order to make a dish richer and creamier (like soups, although allow cooling to avoid curdling).

Rice milk: It's thinner than regular milk and not great for baking, but it's very nice in smoothies (blend together rice milk and frozen fruit of your choice). Before I got used to drinking my coffee black, this was also my go-to coffee whitener.

Almond milk: I find it a little bitter to drink plain (although my nephew loves it), but it's great in cereal. Not too good for cooking as it tends to separate easily.

Non-dairy yogurt, cream cheese, & sour cream: I wouldn't eat any of these plain, but they can sub for themselves (i.e. I've made really good non-dairy cheesecake with fake cream cheese and sour cream, banana bread with non-dairy yogurt).

Applesauce: The creaminess dairy adds to baked goods can be somewhat mimicked using applesauce (it's also a great sub for oil or butter, although it will also increase density).

The cheapest place I've found to buy most of these items (at least in my area) is Trader Joe's, although you can sometimes find them on sale at other stores for a good price (usually located in the "organic" or "health food" section).

Penny Pinching Tip #6: Good Quality Knives

Over the last few months, people have commented on the sharpness of my knives. In truth, I think it's more the dullness of their knives that have prompted their comments, so I just wanted to do a short post on kitchen safety.

Penny Pinching Tip #6: Invest in good quality knives to avoid spending money on ER bills.

Sharp knives are dangerous and you do need to watch your fingers, but dull knives are even more of a hazard in the kitchen. With a dull knife, you need to use more pressure in order to cut, and it is more likely to slip while you are cutting. So protect your fingers! They're the only ones you've got.

I'm definitely not at a point where I can afford a set of good quality chef's knives, but it really is worth it to buy good quality, sturdy knives (honestly, mine are from Ikea, but they are still sharp and not flimsy). When your knives get dull, if you can't sharpen them, replace them. Your fingers will thank you profusely.

Penny Pinching Tip #5: Buying in Bulk + Online Shopping

While reading a recent copy of the Food Network Magazine, I found an article about this online restaurant wholesaler. Now, some things come in quantities much too large for me, but almost everything on this site is significantly cheaper than you can find at any store (even places like Costco).

Penny Pinching Tip #5: For non-perishable and consumable items, shopping online can lead to amazing deals.

My recent purchases include:

Plastic deli containers: If you're like me and cook a lot, you go through food storage containers pretty quickly; they start to smell, crack or get stained and then they go in the garbage. I bought 50 deli containers and lids for about $12 total, which is about how much I spend on 1/5 that amount.

Foil pans: I cook a lot of Shabbat meals, so I go through foil pans pretty quickly too. If you buy them in bulk here, they are only about 20 cents a piece!

Other items that are super cheap if you buy them here: plastic cutlery, foil, mixing bowls and other kitchen implements, parchment paper, etc.

Even with shipping, it's well worth it to buy these types of items online (if you have room to store them), as you can get incredible deals, sales and so on. Buying online can also be good for specialty items like spices, gluten free flour, etc.

Penny Pinching Tip #4: Fun (& Worthwhile) Kitchen Gadgets

I'm sometimes skeptical about kitchen gadgets. For example, an egg separator is (in my opinion) a ridiculous waste of money when your hand can do the same job for free. In addition, it literally only does one thing, and I prefer to spend money on kitchen gadgets that can multi-task so I can get my money's worth.

Penny Pinching Tip #4: Unless you will use it regularly (at least weekly), avoid kitchen tools that are restricted to a single task. If you use it that infrequently, you can probably substitute another tool you already own.

What kitchen gadgets do I think are worthwhile purchases?

You may have already recognized my love affair with my immersion blender. I have a pretty small kitchen, so I don't have room for a mixer or food processor, and my immersion blender can do the job of both. From blending soups to pureeing bananas for muffins to creating super-smooth and fluffy mashed potatoes--I don't know what I ever did without it. It is probably my most versatile kitchen tool, and the one I use most frequently (outside of the usual can opener, knives and such). Note: It's worth the money to invest in stainless steel rather than plastic, it will last much longer and you can use it with hot items.

I expanded my kitchen toolbox recently with the purchase of a mandolin, a super fun kitchen gadget that allows you to cut fruits and vegetables into uniform pieces (although watch your fingers!). Thus far, I have mostly used mine for slicing, but you can also julienne and chop. While I think I have pretty good knife skills, it still cuts faster and more uniformly than I can (yet). I bought a pretty cheap one ($7 on sale a BBB), but plan to invest in a higher quality version.

Another recent purchase: A micro plane ($9 on sale at BBB), which is basically a one-sided fine grater with a handle so you can grate ginger or spices, zest a lemon or shave cheese directly over your other ingredients, instead of having to first grate into a bowl or onto a cutting board. I've been experimenting with grating fresh spices like nutmeg and cinnamon (and yes, there is a HUGE difference between dried and freshly grated).

Other kitchen implements I use regularly: Tongs, wooden spoons, good quality knives, spatula, whisk, sieve.

The Salad Craze

I am continually shocked to see the lines for salad restaurants out the door and around the block. I understand there is a salad craze on right now--however, I think there is also a rather erroneous idea that salads are by definition healthier than a sandwich or some other lunch item. In fact, salads can often have higher fat and calorie counts (dressing, croutons and other salad accoutrement add much more than you actually get out of them), and don't keep you full as long so you end up eating more, sooner.

I eat salads for lunch frequently, and they can be filling and healthy if you make sure you have the right combination of fiber, protein, starch and a bit of fat. Here are the ingredients I like to use, broken out by category; you can do an awful lot of mixing and matching so you don't have to worry about getting bored!

greens:
spinach
arugula
romaine
baby lettuce
spring mix
radicchio
endive

veggies:
cucumber
tomato
peppers
avocado
radish
zucchini
yellow squash
fennel
carrots
celery
scallions

fruit:
strawberries
mango
pear
apple
blueberries
cherries

protein:
chickpeas or other beans
grilled chicken breast, salmon or tuna
canned salmon or tuna
feta or goat cheese
cubed tofu

starch:
beans
corn
rice
quinoa
pasta
millet
lentils

additions: (in moderation)
dried cranberries
slivered almonds
candied nuts (pecans, walnuts)
toasted pine nuts
crunchy asian noodles

dressing:
drizzle of olive oil
drizzle of sesame oil
balsamic vinegar
red wine vinegar
rice vinegar

Penny Pinching Tip #3: Meet the Munchies

I'm a snacker. Instead of eating large meals three times a day, I try and eat smaller meals and then a healthy snack or two in between. I usually try to have snacks that are filling and soothe any current cravings--sweet, salty, savory, etc.

Penny Pinching Tip #3: Prepare for the mid-afternoon munchies.

Everyone gets the mid-afternoon (and frequently mid-morning) munchies, but don't give into the urge to run across the street and pick something up (little purchases like $2 cookies and $4 fruit cups can really add up).

I keep an assortment of snack-worthy items at my desk and in the fridge at work: Fruit, cheese sticks, granola bars, dried fruit and nuts, rice cakes, PB&J, yogurt, cottage cheese, chumus, fresh veggies. This way, I ensure I always have what to munch on that's heathly (and much cheaper) [although there are definitely days that call for a little snack splurge].

In case you are looking to become a healthier and cheaper snacker, here are my usual go-tos:

cottage cheese + chopped pear
broccoli + chumus
carrots + chumus
rice cake + PB&J
rice cake + chumus
rice cake + PB + sliced banana
sliced apple + peanut butter
slice apple/pear + small handful almonds
3 pieces dried mango + small handful pecans

There are really an infinite number of snack combinations if you keep the right things at work (kind of like keeping a well-stocked pantry).

If you have other cheap go-to snacks you keep around, please feel free to share!

Penny Pinching Tip #2: Cooking for Numero Uno

I find that cooking (or baking) is quite cathartic after a long day at work. For this reason, I cook dinner for myself on a regular basis, at least 2-3 times per week, if not more.

Cooking for one can be challenging. Many things don't come out well when made in small batches, but who wants to eat the same dish for a whole week? (Actually, I don't really mind, but if there are leftovers that means I don't get to cook dinner the next night :)).

Penny Pinching Tip #2: Divide & Conquer

Buying in bulk helps me save costs, but if I only want to make one chicken breast, it poses the problem of what to do with the other 8 cutlets in the family pack. My solution: Individualization. When I buy fresh or frozen meat, poultry or fish, I open the package, put each "piece" into its own zip-top bag, and then put everything in the freezer. This way, I can easily pull out a single serving without having to defrost an entire package. Throw a tuna steak on the grill(pan), make a quick pot of rice or quinoa, steam some broccoli and I am good to go. 

Note about defrosting: It's safer (i.e. you are less likely to get sick) by defrosting raw meat, poultry or fish in cold water rather than warm water. In addition, it's a good idea to defrost before you remove the packaging to avoid bacterial contamination.

Penny Pinching Tip #1: Simple Bare Necessities

A few people have commented that my costing seems really low, because, for example, even if I am only using a cup of a rice, I still have to buy the whole bag. The thing is, I shop for fresh items for recipes, but I rarely go shopping specifically for "long-term" non-perishables. Rather, I keep my pantry (and freezer) well-stocked, and spread out those types of purchases over the course of a month (or more).

Penny Pinching Tip #1: Stock up on sale.

Clearly I don't want to end up with 15 cans of chickpeas, but if a quick peek in my pantry reveals I have only have 1 left, I'll grab a couple if I see them on sale. Over time, 40 cents here and there really adds up. This method also prevents having to replenish too many staples at once and blowing my food budget for the week.

Here is a list of staples I always have on hand (depending on your tastes/needs, your list may look a bit different):

Pantry:
olive oil
vegetable oil
rice vinegar
balsamic vinegar
brown sugar
white whole wheat flour
vanilla
baking powder
baking soda
cooking spray sea salt
assortment of spices (e.g. pepper, curry, garlic powder)
bread crumbs
pudding mix
quinoa, rice and other whole grains
canned non-perishables like beans, peas, corn, creamed corn, pumpkin
canned diced and crushed tomatoes, tomato paste
bottled applesauce
dried fruit (e.g. raisins, cranberries)

Freezer:
nuts (e.g. pecans, almonds, walnuts)
chocolate chips
fish steaks/filets (e.g. tuna, salmon, snapper)
boneless chicken breasts