Nourishing News: August 2009

One of the biggest topics my clients are asking about these days is how to save money when they're food shopping, without sacrificing good nutrition. In this month's article, I have put together some tips and strategies to save money on your grocery bill while still eating healthfully.

Buy in Bulk
When we don't have to pay for the cost of pretty-packaging, our food costs can go down significantly. The bulk aisle of many heath food stores and some supermarket stock things such as nuts, seeds, and whole grains. Fill a plastic bag, write down the stores PLU code for the item, and you simply pay for the food.

I personally buy in bulk for additional things such as olive oil, tamari, maple syrup and honey. For these items, you can either fill thin containers (which stores generally offer for free) or you can bring your empty bottle (of olive oil, for example), have it weighed at the store when you arrive, then fill it with olive oil, and have it weighed again at check out. The weight of the empty bottle is deducted, and once again, you simply pay the cost of the food.

Grow your Own
Not only will growing your own herbs and veggies save you money, you also will have the freshest produce on your table! Split seed packets with a few friends (or buy seedlings) and grow the foods you eat the most of.

Fresh herbs can be one of the more costly items to purchase at the store. So even if you start small with a few pots on your kitchen windowsill, grow some rosemary, basil, parsley and dill. Just yesterday we made a garden salad, cut up a mound of fresh basil for our gnocchi, and steeped a large pot of fresh mint tea...all from the garden!

Be a Smart Shopper
If there are items you purchase regularly, know which store has the best deal. For example, there is a flour mix that I buy and the price varies $1.50 a bag between two of our local health food stores. Can you guess where I buy it?

Take Inventory Before You Shop
So much excess money is spent over-buying and buying things we already have. Be realistic about how much fruit (for example) your family can eat in a week so it doesn't break your heart to watch the strawberries mush and mold! Always take a good look in your fridge before you shop so you know what you already have on hand.....and only buy what you need.

Buy What's on Sale
Buying produce on sale is actually a great way to add more variety to your diet. Sometimes I'll simply write "greens" on my shopping list....knowing that I can use any green in the recipe I am cooking: kale, collard greens, swiss chard, boy choy, etc will all work.

Buy What's in Season
Local Farmers Markets are the best places to discover what is in season where you live. But you can generally gather that information buy paying attention to prices at your local store as well. For example, I bought organic blackberries for $2.49 a pint yesterday at a time when berries are in season. Those same organic berries cost me $4.99- $5.99 a pint in the winter! That's hard to swallow!

Buy Meats on Sale or in Bulk
Meats, especially good quality meats, definitely carry a hefty price tag! When animal protein goes on sale, buy it in 1 pound portions and freeze it. If the organic chicken which is usually $7.99 a pound is on sale for $5.99 a pound, stock up for a later date. Also, stores such as Costco that sell in bulk may even carry organic meats for this price regularly....because they "force" you to it in bulk.

Brown Bag It
My motto is "cook to ensure leftovers". I always make enough dinner to have lunch for the next day. Think how much money you'll save if you skip going out to lunch each day (yes, do the math!). And should we talk about how much more you'll save if you make you own coffee or tea at home and skip Starbucks?!