Healthy food on a tight budget

[Owlie]

Alas, azfiddle, we in Ohio haven't figured out Mexican food in big cities, let alone tiny towns. Maybe I can get a salsa and tortilla exchange going with DBF in returns for cans of Skyline chili!

I'm quite happy with rice and oatmeal (I have a small supply of leftover steel-cut, and will have to ask DBF's method of preparing rolled because I actually like it), I didn't particularly care for quinoa (and this isn't a part of the country where you're likely to find anything too "ethnic"), and will have to get used to beans and eggs. Bring on the salsa!

I know I can stretch a pound of flank steak out over four meals, and a package of chicken breasts out over six at least. Good call on the whole roasting chicken. I make a lot of soup in winter, so saving my buying chicken stock is a good thing--and it's something I don't have to pay a ton of attention to.

How do the prices of frozen veggies compare to fresh? While I'm never buying frozen spinach (ew), I'm not sure I can stomach the thought of root veggies and kale (as much as I like it) for four months!

[OakLeaf]

This time of year you can do pretty well at the farmers' markets.



(And spinach is the only vegetable I buy frozen in preference to fresh if I'm planning on putting it in a cooked dish anyway ... it is just TOO much of a pain to wash.)

[indysteel]

Alas, azfiddle, we in Ohio haven't figured out Mexican food in big cities, let alone tiny towns. Maybe I can get a salsa and tortilla exchange going with DBF in returns for cans of Skyline chili!

I'm quite happy with rice and oatmeal (I have a small supply of leftover steel-cut, and will have to ask DBF's method of preparing rolled because I actually like it), I didn't particularly care for quinoa (and this isn't a part of the country where you're likely to find anything too "ethnic"), and will have to get used to beans and eggs. Bring on the salsa!

I know I can stretch a pound of flank steak out over four meals, and a package of chicken breasts out over six at least. Good call on the whole roasting chicken. I make a lot of soup in winter, so saving my buying chicken stock is a good thing--and it's something I don't have to pay a ton of attention to.

How do the prices of frozen veggies compare to fresh? While I'm never buying frozen spinach (ew), I'm not sure I can stomach the thought of root veggies and kale (as much as I like it) for four months!

I live in Franklin, Indiana, which is way more backwater than Dayton, Ohio, and even we have tortillas. But to the extent you really can't find exotic things there, just stock up when you go home for a visit. You make it sound like you're moving to outerspace; surely, it's not quite that bad.

During law school, I lived on oatmeal and pasta or rice mixed with every conceivable vegetable. Not only was I poor, but my kitchen was barely useable. I survived. You'll be fine.

[Seajay]

Indy is right about pre planning. We hardly ever waste food since we started planning our menu for the month Much healthier too.
I might also think about a freezer. It could pay for itself quickly as well as saving time by cooking less frequently in larger batches.

[OakLeaf]

we in Ohio haven't figured out Mexican food in big cities, let alone tiny towns

Okay, I admit I don't know Fairborn at all or Dayton more than superficially, and 20 years ago when my BIL lived in Beavercreek it was unimaginably whitebread (and he liked it that way ).

But Ohio has a huge and growing Mexican population. There have to be at least ten Mexican owned and operated tiendas in Columbus. Aren't there at least one or two in your area?? Maybe not close enough for a spur-of-the-moment ingredient run, but close enough for a monthly supply trip? And cripes, you should be able to get anything at all in Yellow Springs.


And I think I glossed over your comment about root veggies and kale, before. If you're looking for local and seasonal that's a great thing, but once winter comes, you're unlikely to be able to find much in the way of locally preserved vegetables and fruits anywhere. If you have the time, facilities (or community canning kitchen) and storage space to preserve things yourself now, that's great, otherwise you're pretty much going to have to resign yourself to stuff imported from California or farther away.


If you have a sunny window you ought to be able to grow parsley and basil in containers year-round without much attention at all, which can go a long way - parsley especially is a super-nutritious vegetable as much as an herb.

[indysteel]

I just Googled "food co-op" and Dayton and came up with the New Life Food Club. It looks like a co-op that order fresh, forzen and dry foods in bulk and the sorts and splits them up among members. I didn't look to see about prices, but this might be a cost-effective way to find some better quality ingredients.

[pll]

I will add one suggestion to those made here: farro. It's a grain typical of Italy. Cook it like rice... 25min or so, with 2 cups of water (or broth) to one of farro. I make "salads" that I take for lunch at the office (I do the same with quinoa). Two very easy ones:

• roasted Brussel sprouts, golden raisins, and farro with some grated pecorino romano. Salt to taste.
• tuna, capers, chopped tomato, farro, with olive oil and lime, salt and pepper to taste.

It's very high in protein -- one cup has 12g of protein (I think quinoa has about 8g), and I find the taste very pleasant whereas the nutty taste of quinoa tends to tire me.

PS: I find farro at Whole Foods and Italian delis.

[OakLeaf]

Where do you find farro that it's not super expensive (like anywhere from $8-15 a pound)??

My food budget is extremely generous, and I'm curious about the flavor of farro, but so far I just haven't been able to justify spending the money.

[pll]

Where do you find farro that it's not super expensive (like anywhere from $8-15 a pound)??

My food budget is extremely generous, and I'm curious about the flavor of farro, but so far I just haven't been able to justify spending the money.

I do buy it at Whole Foods. 1lbs is sold for either 6.99 or 7.99. I typically will prepare 3/4 of a cup with veggies (and tuna, sometimes grilled chicken...) and it gives me 5 servings (my work week lunch box, along with some fruit).

[indysteel]

I'll add this to the discussion, although it applies to things well beyond food. Have some faith in your creativity and resourcefulness as you head into grad school. And if those are skills you don't have much faith in, focus on developing and practicing them, as they will serve you well for the rest of your life. I get the sense that you're somewhat down about what lies ahead. I understand all the issues you've raised in various threads, but I think you have the ability to surprise yourself by making the best out of a town that isn't your first choice on where to live. That experience will be invaluable to you as you move forward in your life.

Sorry for the lecture; I just thought this might be a good opportunity for a bit of a pep talk.

[goldfinch]

Beans are cheap protein. My favorite is black beans, so easy to use in so many different ways. In soup. Refried. Salads. Eggs are pretty cheap too.

The veggies are what is tough, especially in off season.

We make a lot of soups with a variety of different bases, from tomato to curry. Beans can be from mung dal to more standard fare. Then we really load it up with veggies. You often can find collard greens that are inexpensive, even when organic. (I am not overly enamoured of the benefits of the organic label and I emphasize local and small operators over organic). Frozen spinach would work too. Or frozen beans. I also usually throw in some fresh corn if available and if not, frozen. Sometimes we throw in meat for flavoring, like chorizio sausage. It ends up cheap because we use very little.

Spices are your friend. Curries to taco seasoning flavor our soups.

[Eden]

Veggies don't *have* to be expensive....

If you are judicious about what you choose, you can be both cheap and healthy.

Cabbage is always cheap and it doesn't have to be nasty - stir fried it is terrific, shred it up really fine, toss with various dressings (I particularly like to warm up curry spices with some oil) for slaw salads. Red cabbage cooked with apples is one of my favorite side dishes at Thanksgiving.

Carrots are also cheap and also terrific stir fried. They are also nice made into curry and soup.

As Goldfinch pointed out - bunched greens are usually cheap and pretty much always in season. Saute a bit with some onions and a little dried red pepper, maybe a bit of oregano or rosemary toss with cooked beans (I like white beans) and pasta - yum.

Stretch things too - broccoli stems, peeled can be slice up and cooked just like the florets.

Some things I think are OK frozen. I wouldn't ever buy frozen carrots or broccoli *ick*, but peas, corn and okra seem to freeze fine.

[Owlie]

You all are awesome! I keep forgetting about cabbage. I love cabbage and will happily eat it raw or stir-fried with garlic and ginger (but doesn't garlic make all vegetables better?), but didn't do much with it because DBF doesn't care for it.
I'm in practice with the "what do I have in the fridge, and what can I make with it?" type cooking. I need to work on not wasting veggies, because I buy them with the best intentions, and forget that they're there, or I get lazy. Now, granted, I won't have a Chipotle to fall back on when I don't want to cook. What keeps well? Cabbage I know keeps reasonably well, as do carrots.
I've found some good tortillas here in Cincinnati (at Jungle Jim's, go figure), now that I think about it, so I'll stock up while I'm still here, and when I come back for Thanksgiving/Christmas.

I'll add this to the discussion, although it applies to things well beyond food. Have some faith in your creativity and resourcefulness as you head into grad school. And if those are skills you don't have much faith in, focus on developing and practicing them, as they will serve you well for the rest of your life. I get the sense that you're somewhat down about what lies ahead. I understand all the issues you've raised in various threads, but I think you have the ability to surprise yourself by making the best out of a town that isn't your first choice on where to live. That experience will be invaluable to you as you move forward in your life.

Sorry for the lecture; I just thought this might be a good opportunity for a bit of a pep talk.

Hey Indy, sometimes I need a lecture. Thanks. I'm hoping to be pleasantly surprised. There's a Starbucks near campus (for a very occasional treat--think birthday and right after my kinetics final ) as well as a cupcake...place. There aren't a whole lot of places to spend money, but there are lots of bike trails in the area (one right behind the university, in fact). We'll see. I don't think it'll be as bad as I think.

[indysteel]

And if it is as bad as you think, it's temporary. You'll be surprised how fast it will go. I'd be surprised if you don't end up meeting some like minded people, i.e., people who are trying to make the community a little less middle o' nowhere. Start with that food co-op; I bet the club includes some progressive people. Reach out where and when you can in situations that might introduce you to new people (especially some outside your program). Hopefully you can build a sense of community. That might go a long way toward taking the edge off of the town.

[OakLeaf]

What keeps well? Cabbage I know keeps reasonably well, as do carrots.

Winter squash. Should be coming into season very soon, and properly stored will last through February at least and maybe longer. Winter squash risotto in the pressure cooker is fast, easy, inexpensive and delicious (and you can stock up on arborio rice when you go to the "big city." With a little sage, butter, Parmesan and semolina you can make an AMAZING squash gnocchi alla Romana for special occasions.

I've never really done the green tomato thing before the first frost, other than a few on the windowsill, but people say if you wrap them in newspapers they will ripen gradually over the winter.

Cauliflower and broccoli store reasonably well (broccoli you can trim the ends off and put it in water in the fridge with a plastic bag loosely over it - just like you would fresh herbs - and it will keep even longer, but it does continue to mature even at fridge temperature, so that only extends the life by maybe an extra few days). Kohlrabi even better. Fennel bulbs and beetroots if you trim the leaves off and eat them immediately. Sweet potatoes of course. Green beans should be good for a week anyway. How long are you talking about?