What I Bought Last Week

Here's what I bought last week for $106.00:

bananas northern beans pinto beans rice tomatoes cucumbers tomato juice tortillas garlic bread frozen corn ketchup bread (3 loaves) carrots green peas apples potatoes eggs hamburger romaine lettuce chicken breasts pretzels canned tuna green beans sour cream colby jack cheese canned beans mangos tortilla chips hamburger buns 2 liter bottles soda 2 boxes of cereal pizza rolls pepsi lowfat milk broccoli tomatoes bacon watermelon mac and cheese frozen turkey breast cup cakes ice cream

There were some extra things because it was Mother's Day.

One thing I always do is look at everything I bought on the belt as I check out. Compare it to the person in front and in back of you. Does it look healthy? Can you see lots of fruits and vegetables or lots of cardboard and plastic?

I don't use recipes but here's a healthy simple soup:


Minestrone (Italian vegetable soup)

Chicken broth (homemade or canned) or just water $2.50
bag of frozen italian vegetables $1.75
can of northern beans $.75
half can of garbanzo beans $.75
can of italian diced tomatoes $.75
one medium potato peeled diced $.10
1/4 cup elbow macaroni (or other dried pasta) $.10
1/4 cup minced onion $.05
one carrot diced $.10
stalk celery chopped(with leaves) $.10
salt and pepper to taste
pinch or two of dried italian seasoning (basil, oregano) $/05


Bring the broth to a simmer and then add everthing else.

Simmer until the pasta is soft.

Serve with drizzle of olive oil and grated parmesean cheese (if you want) $.20

Total cost is about $7.00 for about 4 quarts of soup (less if you use water or homemade stock). This would easily be dinner and lunch for a family of four (or five).

The Last Two Weeks

• I did really well the last two weeks. I decided to get serious about staying under $100. I spent $61 and $80 respectively. I preplanned what we would be eating and I had no impulse buys. The average is now down to $120.88 per week for my family of five (three teens). I have no doubt that it continues to be possible (even with rising prices) to feed an average family nutritious meals for $100 a week. We need to continue to look to our ancestors and to the third world for guidance on how to do this. Meat should be viewed as an element of the meal and not the primary focus. I've been watching Bizarre Foods on the Travel Channel and I'm amazed that people in many other parts of the world will eat virtually any living thing. They will also eat every part of the animal. Nothing goes to waste. This is the case in Europe and the United Kingdom as well. There are traditional dishes like haggis that mixes all the parts of the animal that we would throw away with oats and cooks it in the stomach of the animal for a delicious taste treat :) Insects seem to be quite popular too. I don't see Americans eating bugs anytime soon however.

I have been figuring out the price of everything per lb. I think potatoes are our most versatile vegetable. You can do so many great things with them and there is virtually no waste.

canned corn $1.28 lb (drained water and weighed)

fresh green beans $.99

pasta Sauce (jar) $.62 lb (on sale)

graham crackers $2.10 lb

whole wheat bread $1.08 lb

oranges $.63 lb

eggs $.14 each

potatoes $.31 lb

boxed cereal $1.66 lb (sale price)

romaine lettuce $1.12 lb

fresh strawberries $1.25 lb

tortillas $1.29 lb

bread flour $.40 lb (bulk)

Combo's Snacks $2.28 lb (sale price) $4.59 lb reg price

Home Grown Tomatoes

Started my seeds for the garden a while ago. These are Pruden's Purple tomato seedlings. They are an heirloom variety that have that incredible tomato flavor (caused by a chemical called furaneol) that you can't get at the grocery store. My other favorite is Brandwine. You can't buy these as seedlings at your local nursery (maybe Brandywine is available). You have to mail order the seeds. There are hundreds of types of tomatoes only a few of which are commercially grown. The best place to get good ones are at farmers markets. Gourmet grocers like Whole Foods carry some but they are really expensive. If you have any yard at all you can grow a couple tomato plants. My Russian grandparents lived in a row house in Philadelphia and grew enough vegetables and fruit (tomatoes, beans, cabbage, onions, apples, etc) to last all winter. If people want to fight high food prices there is no better way than to have a small garden. It's also good exercise. All you need is a piece of ground, a shovel, a rake and and some manure (or other organic material).

Food By The Pound

This past weekend I cooked some dried chickpeas and got to wondering how much they were per pound. It's difficult to compare prices when most everything is priced differently. The chick peas were $1.75 a bag. I cooked them and then drained the water and weighed them. They were $.65 per pound. It drives me crazy that many food items seem to be priced differently just to make it difficult for shoppers to compare and get the best deal. Those bags of frozen chicken breast are a good example. Locally they always seem to be on sale "buy one for $12.95 get one free". The price per pound is nowhere to be found. I am going to start carrying a calculator to the store. The bag is something like 46 oz, so two bags are 92 oz divided by 16 oz or 5.75 lbs, so the chicken is $2.25 per lb. Well, fresh chicken breasts were on sale for $1.99 per lb. The fresh was a better deal and you didn't have to spend $13.00. I am going to start figuring out what everything costs per lb and post it on here. Stuff like ice cream and tortilla chips. I saw a guy on TV who has a simple policy...he won't buy anything if it's more than $1.00 per lb.



So after 14 weeks we are spending $128.00 per week for my family of five. I saw a new figure figure that said that a family of four spends $211.00 per week on food. So I think I'm doing pretty well but my goal is still to get down to an average of $100.00.

Food Prices

Wow....food prices are going through the roof! Makes shopping wisely more important than ever. Bread, vegetables, milk, fruit, everything seems to be 30% more than it was last year. I went to Sam's Club yesterday and 20 lb bags of flour are now $8.19. Last year they were in the $5.00 range. Last week I made some Chibatta bread and some bagels. I always wondered how bakers got those big bubbles in their breads. The secret is a very wet, sticky dough that is allowed to rise many times and that isn't over kneeded (which destroys all the bubbles). The loaves also should be baked on a baking stone of some sort, that way you get a nice crisp bottom. I was also shocked by the price of walnuts....almost $15 a bag! Have you noticed that when a product is labeled as heart healthy or rich in anti-oxidents the price suddenly rises. A few years ago the same thing happened with grape juice. It's more important than ever to buy seasonal foods. Citrus fruits, avacados and apples seem to be a good value now. If you plan to have a vegetable garden now is the time to start planning. I figured out last year that one tomato plants can produce well over 30 pounds of fruit!

Speed Cooking

One of my wife's many talents is that she is able to play music by ear. This amazes me. I, on the other hand, took piano lessons for six years and can't play a note. However, I can cook a complete whole foods meal in 30 minutes. I suppose this is the same thing Racheal Ray does on 30 Minute meals but she has a staff of people helping her. Last night for instance we had Pork tenderloin tortillas. The tenderloin was $3.59. I sliced thin slices and quickly grilled them on a stove top grill pan. This

took about 10 minutes. I heated some whole wheat tortillas in the microwave (on a plate with a damp paper towel (plain white) covering them) to keep them from drying out. I heated up some refried beans I had made a few weekends ago from dried pinto beans. I made some white rice, chopped lettuce, tomatoes, onions, grated chedder cheese. Everything was placed on the table so that each person could make their own burrito wrap. This is great meal not just because it's fast and healthy but because you can put pretty much anything in them.

Cooking methods

In order to cook using whole foods you have to understand the basic cooking methods. Unless you will be eating everything raw (which is an option I suppose...except for chicken and other poultry)....I don't think there will ever be chicken sushi. You will be doing one of the following things to your food: boiling, steaming, poaching, sauteing, frying, stir frying, roasting, broiling, braising, stewing, souping (souping?), microwaving. These are the main ones that matter for most people most of the time. There are certainly many others including the most ancient of all, cooking over an open fire. The closest most of us get to that is grilling, which is like a religion to some people. Most us us will, on any given day;

• Pan saute or pan fry....... a hamburger, a chicken breast, for example. fast
• Boil......pasta, potatoes. fast
• Steam......vegetables, shrimp. fast
• Poaching.....eggs, chicken, fish. fast
• Frying (deep frying)....chicken, fish. Not really recommended for the average cook on an average day. It's messy, dangerous and unhealthy. It will make you hate cooking unless you know what your doing and have the proper tools. But it tastes really good!
• Stir frying....vegetables, small pieces of tender meat. good and very fast
• Broiling.....usually used for tender meats. fast
• Roasting......roasts, turkeys. Think Thanksgiving. slow
• Braising......stews, roasts. Slow but delicious
• Stewing.....braising is better for stews, stewing is better for soups. Now your really confused! slow
• Microwaving...potatoes, vegetables, leftovers. fast

The techniques highlighted in red are the ones you will be depending on for most quick, cheap meals.

Spent $106.56 last week. That's not including the $50 gift card I spent at The Fresh Market. I bought a small bag of coffee, a jar of anchovies, a bunch of arugula, a small block of Parmesano Regiano cheese, some real buttermilk, lump crab meat, an avocado, a red pepper and some frozen artichoke hearts. Yes, I guess I'm a food snob but I can't afford that stuff so thanks for the gift card Mavis!