29th Ward Food Network

Healthy Cooking on a Students' Budget

Date: November 18, 2008

Time: 7:00 pm

Place: Relief Society Room(multipurpose room)

Bring yours and your husband's favorite main dish recipe to swap.

Brit's Cooking Blog: Skinny Bovine Kitchen

Eating healthy on a small budget

1. Make a budget and stick to it having a number in your head for the week (i.e. $40/week) gives you something to stick to when you shop
2. Know a good deal when you see one -(see cost of food flyer)
   
3. Plan a weekly menu ahead: -make a list of what you need, faster shopping with your list, no more emergency trips to the grocery store (these waste time, money and gas!) -plan according to the weekly sales (see your mail for weekly sale ads)
4. Don’t waste -look through your refrigerator before you plan your weekly menu -use the ingredient search at allrecipes.com if you don’t know what you use ingredients in
5. Make healthy additions and substitution -have a veggie or salad with dinner, eat fruit for snacks, add spinach to soups, switch to wheat bread, baking: use wheat and oat flours instead of white flour, use applesauce or yogurt instead of oil (use exact amount), add wheat germ or flax seed(both are excellent if you are planning to get pregnant or are pregnant)
   
6. Venture out of the norm -try some exotic cuisine and be creative with what you cook so you don’t get bored!

Other Helpful Hints:
Hot cereal – make breakfast your cheapest meal of the day
Buy things in bulk that you eat on a regular basis
Curtail eating out with a date budget
Eat leftovers 1 day a week
Eat meatless 1 day a week
Eat from your pantry/fridge/freezer 1 day a week

Good online references:
Allrecipes.com (especially the ingredient search)
The Skinny Bovine’s Kitchen (http://skinnybovineskitchen.blogspot.com/)
WholesomeBabyFood.com (make your own baby food!)
MeatlessMonday.com

Want to save extra money?
• Savvyshopperdeals.com
• Pinchingyourpennies.com

Food Flyer
Deal or No Deal
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food, unit size, good price*
boneless skinless chicken breast per lb $1.69
ground turkey per lb $1.59
beans (canned) 15 oz $0.50
cheese (block) 2 lbs $5.00
flour 5 lbs $2.50
sugar 5 lbs $2.50
brown sugar 2 lbs $1.25
chocolate chips, etc. 12 oz bag $1.50
butter 1 lb $2.00
eggs 1 dozen $1.25
milk 1 gallon $2.00
bread 1 loaf $1.49
cereal 1 box $1.50
brown rice 25 lb bag $13.99
pasta 16 oz $0.85
sour cream 16 oz $1.00
lettuce (no iceberg) 1 head $1.00
spinach 1 bunch $1.00
onions per lb $0.50
tomatoes per lb $0.69
potatoes 5 lb bag $2.50
canned veggies (corn, tomatoes,etc.) 15 oz can $0.50
apples per lb $0.99
bananas per lb $0.69
oranges per lb $0.99

*This is not the best price you can possibly find, but try not to pay
more than this!

Thanks to Kimberly Seegmiller for her help on this!
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Brit's Recipes

No-Guilt Carrot Cake Bars

3/4 cup white sugar
½ cup brown sugar
1 1/2 cups applesauce
3 eggs
½ teaspoon vanilla
1 cup oat flour
1 cup wheat flour
½ cup wheat germ
2 teaspoons baking soda
1 teaspoon cinnamon
1 teaspoon salt
1 (4 ounce) jar carrot baby food (or homemade baby food)
1 cup shredded carrots

½ cup shredded unsweetened coconut (optional), soak in water for 20 min

1. Cream sugar, brown sugar and applesauce. Add vanilla and eggs and cream again.
2. Add oat flour, wheat flour, wheat germ, baking soda, cinnamon and salt. Mix until combined. Add carrot baby food and mix again until combined.
3. Stir in shredded carrots and coconut.
4. Bake at 350 for 18-22 minutes in a jelly roll pan. Done when toothpick comes out clean.

Cream Cheese Un-Frosting
Whip 1 block 1/3 less fat cream cheese (softened). Then add 4 tablespoons milk and ¼ cup + 3 tablespoons powdered sugar and whip until combined. Spread over carrot cake bars.

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Turkey Taco Soup

1 lb ground turkey (still yummy with less meat if you like less or if you want to make it extra cheap!)
½ cup chopped onions
2 cloves garlic, minced
1 teaspoon garlic salt
½ teaspoon pepper
1 28 oz can crushed tomatoes
1 15 oz can kidney beans, rinsed and drained
1 15 oz can corn, drained
1 cup water
½ packet western family taco seasoning - more if you like it with more spice! (same taste can be accomplished with chili powder, cumin and garlic salt to taste)

1. Spray a skillet with cooking spray. Combine onions, garlic, ground turkey, garlic salt and black pepper in skillet. Cook until meat browed and onions soft.
2. In large pot combine crushed tomatoes, kidney beans, corn, water and taco seasoning. Add meat mixture.
3. Cook until hot throughout and until beans are hot in center.

This is a good one to crockpot too… just follow step one and then throw everything into the crockpot and leave all day!

Fun substitutions: tomato soup instead of crushed tomatoes, go vegetarian - use a can of black beans instead of turkey!

Recipe Swap

Make a Smilebox recipe

Make a Smilebox recipe

Make a Smilebox recipe

Make a Smilebox recipe

Make a Smilebox recipe

Make a Smilebox recipe

72 hour kits
Begin your Food Storage with a 72 Hour Kit

Date: November 13, 2008

Time: 7:00

Place: Relief Society Room(multipurpose room)

Bring an empty milk jug.

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