Plan First, Shop Second: A Better Way to Buy Groceries
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With grocery prices climbing, many families are searching for ways to stretch their food dollars without sacrificing nutrition or flavor. Eating well on a budget can feel challenging, but with a little planning, smart shopping, and simple home cooking, it’s possible to create balanced and affordable meals that nourish the whole family.
Plan Before You Shop: Start by making a weekly meal plan and a shopping list. Check what you already have in your pantry, refrigerator, and freezer so you can plan around what you already have. Next, plan meals around what’s on sale or in season, and look for ingredients that can be used in more than one recipe. For example, a bag of carrots can be added to soups, salads, and stir-fries throughout the week.
Shop Smart: Buying in bulk for pantry staples like rice, beans, and oats saves money over time and helps ensure you always have healthy ingredients on hand. Compare unit prices on store shelves to find the best deals. Store brands often cost less and offer the same nutrition and quality as name brands. Take advantage of sales and coupons, especially for shelf-stable foods. Choosing frozen or canned fruits and vegetables with no added sugar or salt helps families eat more produce year-round without worrying about spoilage.
Cook at Home: Preparing meals at home can cut costs, calories, and sodium while giving you more control over what goes into your food. Cooking together as a family can also be fun and teach children important life skills. Simple recipes like vegetable stir-fry, bean chili, or oatmeal pancakes, use low-cost ingredients that are easy to find in most stores. Cooking extra portions for the next day saves time and reduces the temptation to eat out. Leftovers can be turned into new meals, such as using cooked chicken for wraps or soups.
EFNEP Recipe – Super Stir-Fry
½ cup of 5 of your favorite vegetables
1 cup per person cooked brown rice, or white rice
1 TBSP olive or canola oil
Soy sauce to taste
Directions:
- Wash and chop selected vegetables into small evenly sized pieces. You may cut them into circles, strips, or cubes as desired.
- Heat a small amount (1 tablespoon or less) of oil over high heat in a frying pan, electric skillet or wok.
- Keeping the heat high, add vegetables to the pan in order of firmness – harder foods first and ending with the softest foods.
- Toss vegetables during cooking to keep them from sticking to the pan/skillet. When stir-frying, vegetables should still be crisp and retain their bright color.
- Add soy sauce until all vegetables are thoroughly coated.
- Serve with rice.