Frugality Series 2: Food and drink

A few disclaimers here...

- I'm single and have only one finicky palate to please.

- I rarely eat meat; going vegetarian - whether for life, 1 day a week, or even 1 meal a day - will likely cut grocery bills. Disclaimer to this disclaimer: I have nothing against meat-eating or meat-eaters.

- While I've seen the coupons+sale timing game in action and know that it is fully possible to get $742 worth of groceries for under $5, I rarely use coupons because most of the items I eat simply don't come with coupons. If you use coupons, there are tons of sites that will allow you to print them out at home.

- I feel best when I eat healthfully and I do not always take the cheap route. A good example is oil: I have a pronounced addiction to olive oil and go through an obscene three liters per month despite the fact that vegetable oil is much, much cheaper.

- I take a handful of supplements, probably spending anywhere from $10-$60/month, depending on whether there is a frequent 2-for-1 sale, things like fish oil (don't eat fish), B12 (don't eat meat), and calcium+D (small framed white female = high risk for osteoporsis). While it is generally best to get vitamins and minerals from food, a quality supplement from a reputable brand is an alternative. And while spending $15/month on fish oil might seem excessive, it is still cheaper than eating salmon a few times a week.

- I'm very sensitive to blood sugar issues and do best on a high-protein, low-carb diet...but most Americans need far less protein than they actually think.

- It has only been in the past year that I have actually started using my kitchen. (Coincidentally, it has only been in the past year that my kitchen actually started using my smoke detectors). I'm not an expert in anything kitchen-related except for getting it dirty, which I can do with alarming speed and often in ways worthy of those "candid camera" shows.

- I don't can. I'd like to. But I'd also like to not kill myself with botulism. A friend promises I can't mess up pressure-canning, and I'll post on that if I work up to it. (Most of what I would can - vegetable soups - must be pressure-canned. Unfortunately, I don't eat things like jams or fruit preserves that can be heat-canned).

- I'm far too paranoid to leave a crockpot on all day, but some people swear by them.

With those disclaimers, and in no particular order...

FOOD

1. Replace meat with other sources of protein. Very few Americans are even at risk for being protein-deficient. Eggs and beans are the most inexpensive sources of high-quality protein; faux meats and tofu are pricier but still less expensive than real meat. As far as beans go, dried are cheaper than canned, and canned beans often contain preservatives and salt. No need to soak dry beans - just rinse and cook as usual.

2. Use less meat. Instead of a full steak, try slicing half of it over a bed of greens. Top a hearty stew with pieces of bacon to get lots of meaty taste with much meat.

3. Soup's on! I've always had a love affair with soups, so I'm baffled by people who think they will somehow leave the table hungry if soup is the main course. Warm and comforting in the winter, cool and light in the summer, soup is a versatile dish. The best advice for soups is to puree, puree, puree. A humble pot of black beans, onion, and seasonings becomes something rich and velvety when 2/3 of the beans are pureed. Pureeing veggies - especially steamed cauliflower or potato - is a healthful substitute for using cream in a soup.

4. A thyme for all seasons. A spoonful of freshly pressed raw garlic, a dash of hot sauce, or a dusting of pepper will transform a modest dish to something flavorful and delightful. Use non-caloric spices and herbs instead of cheese to add flavor, too. Need more reasons? Garlic boosts immunity and lowers cholesterol, tumeric is thought to be behind the low rate of Alzheimer's Disease in India, and cayenne pepper is good for the heart.

5. Decide what you can reasonably make/do on your own. For some, this means having a herd of various animals in their backyard. For others, it means buying a head of lettuce instead of the pre-cut bagged greens. Up until very recently, I was smack in the middle of the city where L&I doesn't look fondly upon chickens and, in any case, I'd probably come home to two very happy dogs, a few telltale feathers, and no chickens. What do I do on my own? I never buy pre-cut produce. Most people can handle that. I've recently started making my own yogurt, which, as weird and pioneer-ish as it sounds, is astonishing cheap and easy. (I'll post a how-to eventually). I make my own bread.* I make my own protein smoothies and hummus.

I make flavorful, salt-free soup broth with veggie ends. I buy solid blocks of feta instead of the pre-crumbled stuff because, honestly, am I really so lazy I can't crumble my own feta? I make my own croutons and bread crumbs (great way to use stale bread, too). I rarely stop for a drive-through breakfast before work and usually brown-bag my lunch. And, in the summer, I garden. (See below). Basically, I tend to buy more whole ingredients (vegetables) and fewer prepared items (canned vegetable soup).

6. Ask around for farmer's markets and the like. I usually walk away disappointed by most farmer's markets in my area. One would think that being within an hour of Amish country that cheap produce would abound! A few years ago I discovered a large flea market with several dirt-cheap produce stalls. The savings far exceed the bridge toll and cost of fuel for the 30-45 minute trip. Ask around. Because sterotypes are a real time-saver, just sniff around for patchouli or find the guy wearing Birkenstocks in November. They usually know where to find the cheapest granola.**

No farmer's markets convenient to you? Go shopping for produce in the freezer or canned goods sections. Frozen or canned produce often has more nutrients than fresh. Just be sure to avoid frozen or canned produce with extra sugars, syrups, salt, or sauces.

7. Don't waste food. Different people have different ways on how to avoid waste. For me, it means I make several food trips each week. For others, it might mean buying in bulk and freezing or else having a teenage boy. (If you're bored, go buy $100 or so worth of groceries, invite a teenage boy over, and just watch). But what happens when you have say, half a wilted head of lettuce, a small amount of leftover Indian food, and an inch of milk? Scramble with eggs. You'd be amazed at what you can hide in eggs! My breakfast, in fact, was egg whites blended with leftover onion chutney and a handful of spinach. (Soups are good for this, too).

8. Consider a second freezer. For me, not buying a freezer wasn't really an option. I have a real 1930s GE fridge (which, ahem, will not make an appearance on the how-to-save-on-home-energy-costs post) that lacks a freezer. I love, love, love having a big chest freezer. When things like frozen berries or faux meats go on sale, I stock up. I spend one day per month making massive quantities of soups, then freeze in small portions - knowing that I'm 30 minutes away from a healthy soup has thwarted the "I'm too tired to cook, let's get take-out" temptation more than once. Of course, I'm also awake that a power-outage could result in a lot of lost food...which is why I'm working up the courage to try canning. Baby steps.

9. Trader Joe's. The first time I saw TJ's, I thought, "great, another over-priced speciality market." Eventually I found my way inside...and haven't come out since. Their frozen fruits, frozen berries, nuts, and dried fruits are all delicious and wonderful and yummy and cheaper than my local grocery store. A big cannister of whey protein is $20 at TJ's and $40+ at GNC. Their return policy is fabulous, too: if, for whatever reason, you don't like something, you get a hassle-free refund. Plus, everyone there is just so nice. If you are having a bad day, just wander around TJ's. The downside? For one, their produce is limited and often pricey. But my real issue with them is that, because they are constantly adding new, interesting products, some older ones have to go. Often with no warning. I'm still hurt over their 2002 discontinuation of dried strawberry-flavored rhubarb chunks. And if anyone knows where I can find no-sugar-added, sulfur-free, dried rhubarb flavored with strawberry, let me know.

10. Go shopping alone, if possible, and don't go hungry. I know that a trip to Petsmart with the dogs usually results in an impulse-purchase or two, so I can only imagine how many extras go into the cart when you bring along children who throw tantrums or plead for items they see on television. If leaving them at home isn't an option, try Benadryl or duct tape. (That was a joke; don't do that). Just try to give everyone a filling meal before shopping. Even the yummiest display won't tempt you with a big bowl of fiber-packed oatmeal in your belly.

DRINK

1. If you want filtered water, buy a filter and a BPA-free water bottle. I think it is utterly insane to buy water on a regular basis. But that's just me, and I know that at least half of what I do strikes others as similarly ridiculous. Plus, did you know that constantly drinking from a plastic water bottle (or anything with a narrow mouth) causes premature wrinkles around the mouth? It is the same movement as sucking on a cigarette. Which, by the way, is a rather pricey habit.

2. Limit beverages like soda and juice. They don't really add anything of benefit to your diet. Eat an apple instead of drinking a glass of apple juice. If you crave something fizzy, consider seltzer - either on its own or spiked with a little juice.

3. Make your own coffee and tea. I actually fail at this one. I always keep a pitcher of tea in the fridge, but I do stop for a coffee most mornings. It is a bit of a ritual for me. Fortunately, it runs less than $1/day. As far as tea goes, learn how to make it. Green teas, for example, will be bitter if over-steeped. Don't spend money on tea only to ruin it!

4. If you don't drink alcohol, well, you don't spend money buying it. But I love a nice glass of wine. If you have a Trader Joe's near you that sells alcohol, check them out. I drive about 3-4 hours round-trip a few times a year to the closest TJ's with a liquor license and buy several cases "two buck Chuck." Not the very best, but perfectly decent. If you are nowhere near a TJ's, find a small wine shop staffed by people who really know wine and ask for recommendations within your budget. Never, ever, ever fall into the trap of thinking that a good wine must cost a certain amount. As far as beer, liquor, and malt beverages, I don't know enough about them. PBR is coming back in a big, "blue collar chic" way, and Cooks Illustrated experimented with vodkas a year ago and found that running a cheap vodka thorugh a Brita filter several times made it much better. Maybe try that? Probably kills the filter, though.

GARDENING

1. Use grow boxes. You can grow large quantities of produce and concentrate the nutrients by using grow boxes.

2. Make your own grow boxes. A 3x3 plastic box runs about $50-$70 in supply catalogues. Get some lumber and 4-inch nails and make them yourself for $10-$20 each. Plus, it is a chance to use a power drill (though a hammer will suffice just fine), which makes me feel all talented and capable and rugged. I'm not exactly rugged; I wear pearls with t-shirts.

3. Re-use the grow boxes (they will last 2-4 years with proper care), supports, and plastic sheeting.

4. Consider buying established plants. Yes, seeds are cheaper, but considering that the vast amount of gardening money is spent on soil and fertilizer, I don't think it makes much sense to quibble over a $1 seed packet versus a $2 established plant. In my (2 years) experience, only half the seeds germinate and only half those plants survive transplant...by which time I've already lost a month.

5. Only plant what you will eat, and, if you are limited on space, only plant pricier produce. I grow tomatoes, cucumbers, peppers, eggplants, and raspberries. Corn, garlic, onions, and even strawberries I can get for little at my local flea market.

6. Use red plastic sheeting. Red sheeting triggers a growth protein in tomatoes. I tried it on eggplants and peppers, with good results.

7. Do not skimp on quality soil and fertilizer. Yes, you will get tomatoes if you plop a plant in the ground, but you will get many more tomatoes if you spend a little on fertilizer and good soil.

8. Water mostly in the early morning. Water in daylight, and you're just losing the water to evaporation. Water too much at night and you risk mold.

That's all I have. Do you have anything to add?

* I'm always amused by people who think making one's own bread is the mark of a hardy, capable pioneer. The first time I ever made bread, the loaf came out just as promised - which I say not to emphasize what an amazingly talented superstar baker I am, but to emphasize how easy it is to slap together flour, yeast, and water, wait a little, smack the dough around, wait a little more, then bake. And, as I learned from the time I let the dough rise for about 24 hours instead of the recommended 2, nothing bad happens. Once you master basic bread, you can start playing around with add-ins (seeds, roasted garlic, herbs, fruit, nuts, cheese) and substitutions (yogurt or cottage cheese for water).

** The link is to the satirical publication, The Onion.