B3487
Wisconsin Nutrition Education Program
Stretching Your Food Dollars
Planning Meals and Shopping
B3487
Stretching Your Food Dollars
Planning Meals and Shopping
Contents
Page number
Your food dollars
. . . . . . . . . . . . . . . . . . . . .2
Help for families who want to stretch food dollars
Planning meals for good nutrition
. . . . .3
. . . . . . . . . . . . .4
Planning meals saves money . . . . . . . . . . . . . . . . 5
Planning meals saves time . . . . . . . . . . . . . . . . . 6
Breakfast ideas . . . . . . . . . . . . . . . . . . . . . . . 7
Lunch ideas . . . . . . . . . . . . . . . . . . . . . . . . 8
Snack ideas
. . . . . . . . . . . . . . . . . . . . . . . .9
Planning meals and snacks for a day . . . . . . . . . . . . 10
Sample worksheet
. . . . . . . . . . . . . . . . . . . . 11
Planning meals and snacks — Worksheet
. . . . . . . . . 12
Planning meals and snacks — Activity . . . . . . . . . . . 13
Writing a grocery list . . . . . . . . . . . . . . . . . . . 14
Sample grocery list . . . . . . . . . . . . . . . . . . . . 15
Grocery list
. . . . . . . . . . . . . . . . . . . . . . . 16
Shopping for food
. . . . . . . . . . . . . . . . . . . . 17
Money saving tips
. . . . . . . . . . . . . . . . . . . . 18
What do you get for your money? . . . . . . . . . . . . . 20
Label reading for better eating . . . . . . . . . . . . . . . 21
Comparing the labels . . . . . . . . . . . . . . . . . . . 22
Recipes to stretch your food dollars . . . . . . . . . . . . 23
Snack recipes . . . . . . . . . . . . . . . . . . . . . . . 33
Recipe index . . . . . . . . . . . . . . . . . . . . . . . 34
Cooperative Extension • University of Wisconsin-Extension
Family Living Programs, Revised 2002
1
Your food dollars
A good way to find out how much money you spend on food is to save all your
grocery store receipts for a month. Also, keep track of how much you spend on
food away from home during the same month. At the end of the month, answer
the following questions.
• How much money did you spend at grocery stores
during the month?
To find out, add the totals on all the receipts you
saved during the month.
$
(A)
—$
(B)
$
(C)
+$
(D)
$
(E)
Write the total of all receipts here.
• How much of the money spent at grocery stores
was spent for food?
To find out, circle all non-food items (such as soap,
pet foods, paper products, cigarettes, alcoholic
beverages) on each receipt. Add the circled amounts.
This is your total for non-food items.
Write the total non-food items here.
Subtract the amount on line B from the amount on
line A and put the answer here.
The amount on line C is the total you spent for food
at grocery stores.
• How much money did you spend on food away
from home during the month (for example: restaurant
food, fast food, lunch money for children at school)?
Write the total here.
• Add the amount on line (C) to the amount in
line (D) and put the answer on line (E).
The amount on line E is the total money you spent on
food for the month.
Many families can spend less for food each month if they plan their meals and make
good choices at the grocery store.
2
Help for families who want to stretch
food dollars
There are many ways that families can get help to make their money
for food go further.
Put a check by the items below that your family uses.
—— WIC coupons for food for women, infants and young children
—— Food Stamps
—— Free or reduced price School Lunches or School Breakfasts
—— Meals for preschooler at Head Start or Child Care Feeding
Program at day care
—— SHARE program
—— Commodity foods program
—— Food from a community food pantry or free meal site
—— Fresh vegetables are often available from a family or
community garden, friends or relatives who have extra, and
farmers’ markets.
List any others you use or have heard of:
3
Planning meals for good nutrition
Food Guide Pyramid
A Guide to Daily Food Choices
Key
•
▼
Fats, Oils and Sweets
USE SPARINGLY
Milk, Yogurt and Cheese Group
2-3 SERVINGS
Fat (naturally occurring and
added)
Sugars (added)
These symbols show fat and
added sugars in foods.
Meat, Poultry, Fish, Dry Beans,
Eggs and Nuts Group
2-3 SERVINGS
Vegetable Group
3-5 SERVINGS
Fruit Group
2-4 SERVINGS
Bread, Cereal, Rice
and Pasta Group
6-11 SERVINGS
The Food Guide Pyramid can help you make good food choices for your family.
Choose lots of different kinds of foods, mostly from the food groups near the bottom
of the pyramid — Breads, Cereals, Rice and Pasta, Fruits and Vegetables.
Plan ahead what your family will eat for meals and snacks. Eat together as a family
as often as you can. Some families eat breakfasts together; others are together for
evening or weekend meals.
What is one of your family’s favorite meals?
4
Planning meals saves money
Planning ahead can help you save money at the grocery store.
• Look in your cupboards, refrigerator and freezer for foods you have on
hand. Make a list of foods that should be used and look at it when you
plan your meals.
• Check local newspapers or shoppers for ads for grocery stores in your
area. Plan to use foods that are on sale.
• Plan ahead to buy all the ingredients you need to fix your meals. Avoid
last-minute trips to the grocery store when you are hungry and rushed.
• If you are serving meat, plan to prepare 2 to 3 ounces of meat for each
person. Mix meat with potatoes, beans, noodles or rice to make an
inexpensive main dish.
• Use fresh fruits and vegetables when they cost less. Prices will vary with
the season for some; others are good buys all year.
Best time to buy:
Winter
Spring
Summer
Fall
FRUITS
Bananas
Citrus fruits
Apples
Bananas
Citrus fruits
Bananas
Grapes
Berries
Melons
Peaches
Nectarines
Bananas
Grapes
Apples
Pears
VEGETABLES
Potatoes
Carrots
Cabbage
Lettuce
Cauliflower
Potatoes
Carrots
Cabbage
Lettuce
Greens
Broccoli
Tomatoes
Corn
Green or wax beans
Summer squash
Potatoes
Carrots
Cabbage
Lettuce
Broccoli
Spinach
5
Potatoes
Carrots
Cabbage
Lettuce
Broccoli
Cauliflower
Sweet potatoes
Squash
Planning meals saves time
Planning meals ahead can save you time in the kitchen.
• Look for recipes with few steps and ingredients, that don’t take too long
to fix.
— Foods that are cooked on top of the stove are usually quicker than
casseroles baked in the oven.
— When you find good recipes, save them in a box so they are easy to
find again.
• Do some preparation steps ahead, if you can.
— Thaw frozen meat by putting it in the refrigerator the day before.
— Brown and drain the ground meat for your recipe. Cover and
refrigerate cooked meat (for up to 3 days) or freeze (for up to 1 month).
— Presoak and cook dried beans for your recipe. Refrigerate cooked
beans (for up to 3 days) or freeze (for up to 2 months).
• On a day when you do have time to
cook, fix enough main dish for
two meals. Put half in your
refrigerator to eat in a day or
two, or in your freezer (clearly
labeled) to eat later in the
month. This works well with
chili, casseroles, soups and
stews.
• Think of ways other family members can help. Even young children can
help by washing fresh fruits or vegetables, tearing up lettuce, and setting
the table.
6
Breakfast ideas
Plan to have foods on hand every day so all family members can eat a good
breakfast.
Everyone needs to eat
breakfast for energy to start
the day.
If you don’t have time for breakfast at
home . . . try these breakfasts to go:
Yogurt and fruit
Crackers and cheese
Sandwich
Fresh or canned fruit
Dry cereal
Children who eat
breakfast are better
prepared to learn and
play.
Adults who eat
breakfast feel better
all morning.
Other breakfast ideas:
Try these for breakfast:
Sandwiches, toast
Rice with milk and fruit
Leftover pizza or casserole
Soup
Oatmeal or other hot cereals
Cereal and milk with banana slices
Scrambled eggs and potatoes
Tortillas and beans with salsa
Lowfat cottage cheese
with fruit
Look at this page when planning your meals and making grocery lists.
7
Lunch ideas
Your family will be more likely to eat a good lunch if you have tasty, easy-to-fix
foods on hand.
Lunches away from home
Lunches at home
Some sandwiches keep for a few hours
without refrigeration
• peanut butter with jelly,
honey or sliced bananas
• cheese
• hard dry salami or summer
sausage
Casseroles, rice with
vegetables or meat, pizza
and stew are great for
lunch the following day.
Tacos and burritos can
be filled with prepared
beans, meat or
vegetables.
Frozen sandwiches will thaw by lunch
time.
Simple soups and salads.
These freeze well:
• sliced meat, chicken, turkey
• peanut butter
• all kinds of bread
Other lunch ideas:
These do not freeze well:
• meat or tuna salad with
mayonnaise
• lettuce, tomato
• hard cooked eggs
Other bag lunch ideas:
• crackers and cheese
• buns, rolls, pocket bread,
bagels, or tortillas
• fresh fruits and vegetables
• canned fruit in a small
sealable container
• pretzels, tortilla chips, cookies
Look at this page when planning your meals and making grocery lists.
8
Snack ideas
Almost everyone eats snacks between meals. Children are
especially likely to get hungry every two or three hours.
Many children need to eat snacks to get enough food in
a day.
Any nutritious, easy-to-fix food can be a good snack.
Snacks do not have to be “junk food.”
Often we are hungry for a certain type of food when we want a snack. Think
of nutritious foods you could choose for snacks.
For a sweet snack I could try:
For a crunchy snack I could try:
For a chewy snack I could try:
For a bite-size snack I could try:
For a party snack I could try:
For a cold snack I could try:
See snack ideas and recipes on page 33.
Other snack ideas:
Look at this page when you plan what to buy at the grocery store.
9
Planning meals and snacks for a day
Use the Planning meals and snacks —Worksheet to plan your
meals and snacks for a day.
1. Make a list of foods you have on hand that need to be used.
2. List foods that are on sale or at a good price.
3. Plan the meal or meals your family will eat together.
• Decide on the main dish you will fix for the meal. Some examples are:
Spaghetti with Meat Sauce or Chili (see recipes in the back of this booklet
for more ideas).
• Think of one or two simple foods you could serve with the main dish.
Some examples are: a cooked vegetable, a salad or a fruit.
4. Think of good foods you could have on hand for family members to have
for bag lunches, snacks, breakfasts, or meals on-the-run.
5. Use the small pyramid at the bottom of the worksheet to compare what
you have planned for the day with recommendations from the Food Guide
Pyramid. Did you include enough servings from each food group?
Many people find it helpful to plan meals for several days, or up to a week,
ahead.
After you have planned several days of meals and snacks, you can use the
same plans again.
10
Sample worksheet
3. Plan for a day:
1. Foods on hand that
need to be used:
cheddar cheese
Tuesday
Breakfast
oatmeal
lowfat milk
orange juice
toast
bread
apples
graham crackers
Lunch
bean and cheese burritos
carrot sticks
cookies
iced tea or lowfat milk
Evening Meal
turkey legs, baked
cole slaw
baked rice
broccoli, steamed
lowfat milk
Snacks
2. Foods on sale or at a
good price:
graham crackers
apple quarters
turkey legs
broccoli, fresh
Other Foods
Milk, Yogurt &
Cheese
Vegetables
❏❏
❍
❏❏❏
❍❍
❏❏
❍
❏❏
❍❍
❏❏❏❏❏❏
❍❍❍❍❍
Meat, Poultry, Fish, Dry
Beans, Eggs & Nuts
Fruits
Bread, Cereal,
Rice & Pasta
❏ Minimum recommended servings — for children ages 2 to 6 years, women, and
some older adults
❍ Additional servings — Older children, adolescents, active women, and men will
need to eat more than the minimum recommended servings.
11
R-6/2002
Planning meals and snacks —
Worksheet
3. Plan for a day:
1. Foods on hand that
need to be used:
DAY:
Breakfast
Lunch
Evening
Meal
Snacks
2. Foods on sale or at a
good price:
Other Foods
Milk, Yogurt &
Cheese
Vegetables
❏❏
❍
❏❏❏
❍❍
❏❏
❍
❏❏
❍❍
❏❏❏❏❏❏
❍❍❍❍❍
Meat, Poultry, Fish, Dry
Beans, Eggs & Nuts
Fruits
Bread, Cereal,
Rice & Pasta
❏ Minimum recommended servings — for children ages 2 to 6 years, women, and
some older adults
❍ Additional servings — Older children, adolescents, active women, and men will
need to eat more than the minimum recommended servings.
R-6/2002
12
Planning meals and snacks — Activity
Occasionally, families do not have enough money to buy all the food they need
until their next check comes. If there is some food in the house, a good plan can
often make use of the available food and just a little money to feed the family
several good meals.
Here is an example.
Susan needs to feed herself and her
two preschool
children for a
whole day
until she gets
some more
money. She has $3 left to use for
food.
What foods could Susan buy with
the money she has?
Susan checks her cupboards,
refrigerator and freezer and finds the
following foods:
1⁄
2
1⁄
2
box of breakfast cereal
box of graham crackers
1 jar peanut butter
3 potatoes
1⁄
2 gallon lowfat milk
2 cups of prepared chili
1 jar strawberry jam
1 (10 oz.) package frozen peas
1 (6 oz.) frozen concentrated juice
Use a Planning meals and snacks —
Worksheet to plan three meals and a
snack for Susan and her children.
13
Writing a grocery list
After planning the meals and snacks for your family, the next step is to write
a grocery shopping list.
• Write down all the foods you will need to fix the meals and snacks you
have planned.
• Go back over your list and cross out any foods you already have on hand
and plan to use.
• Remember to list any staple foods (like sugar, flour, vegetable oil,
seasonings) that you will need to buy.
• If you need a certain size package or can for a recipe, write the size on
your list by the item (example: tomato sauce — 8 oz. can).
• If an item is advertised at a special price, write the price next to the item
on your list.
14
Sample grocery list
Fresh Fruits and
Vegetables
Canned Foods
refried beans - 16 oz. can
carrots
Staples, Dry Beans and
Peas
peas, or peas and carrots
celery
onions
broccoli
apples
Refrigerated Foods and
Dairy Products
lowfat milk
Frozen Foods
orange juice
Meats
turkey legs
cheddar cheese
Paper and Non-food
Items
Breads, Cereals and
Pasta
oatmeal
Other
cookies
soy sauce
bread
tortillas
rice
graham crackers
15
Grocery list
Fresh Fruits and
Vegetables
Canned Foods
Staples, Dry Beans and
Peas
Frozen Foods
Meats
Refrigerated Foods and
Dairy Products
Paper and Non-food
Items
Breads, Cereals and
Pasta
16
Other
Shopping for food
A trip to a grocery store can be like walking through an advertisement. Displays
and packages may tempt you to buy foods you do not need.
• Eat before going food shopping. If
you are hungry, you will be more
tempted to buy foods that are not on
your list.
• Shop alone, if possible. You will be
less distracted. If you shop with
children, help them learn to be good
shoppers, too.
• Learn the layout of the store you
usually shop at, so you can find
foods quickly.
• Go down only the aisles where you
can find foods on your list. “Sightseeing” in other aisles may tempt
you to buy something you don’t
need.
• Large displays or end-of-aisle
displays can make you think an
item is on sale at a special price even
if it is at the regular price.
• Bright colors and attractive
packaging on a food will make you
notice it.
• Words like “Special,” “New” and
“Improved” may cause you to look
at a package and buy it.
• Special price claims like “3 for $2”
may cause you to buy three items
even if you had planned to buy only
one. (Many stores will give you the
special price if you buy only one or
two.)
17
Money saving tips
Breads, Cereals, Rice and Pasta
Buy day-old bread or rolls — use them quickly, freeze them,
or use them in recipes.
Buy unsweetened cereals. Adding a little sugar yourself
costs less than buying sweetened cereal.
Store brands may cost less than national brands.
Plain pasta shapes like macaroni are cheaper than fancy shapes.
Brown rice, regular white rice and converted rice cost less than instant rice.
Fruits and Vegetables
Choose store brands of canned fruits and vegetables to get good
quality at a lower price.
Buy plain frozen vegetables instead of ones
with special sauces or seasonings.
Buy fresh fruits and vegetables in season from grocery stores or
farmers’ markets.
Meats, Dry Beans and Peas
Cut up your own meat. Buy a boneless chuck roast to cut up for
soup, stew and stir-fry. Whole chicken usually costs less than
pieces, and you can cut it yourself.
Watch for special prices on meat, fish and chicken. Plan meals
to use the meat you can buy at a good price.
Cut down on the amount of luncheon meat and sausages you buy. Pick
store brands to save money.
Buy dried beans, peas and lentils to make hearty, low-cost soups and
casseroles.
18
Money saving tips
Milk and Dairy Products
Buy the largest container of milk you can use by the date printed
on the container.
Save money by buying a block of cheese and slicing or
grating it yourself.
Desserts and Snacks
Fix simple and nutritious desserts and
snacks from fruits you buy in season.
Buy fewer snacks and desserts that are
high in sugar and fat, and cost a lot of money.
Bake cookies from recipes instead of buying mixes or
ready-made cookies.
Non-food Items
Buy paper products, tooth paste, soaps and shampoo at a
discount store, if prices are less than at the grocery store.
My money saving tip:
19
What do you get for your money?
You can compare prices and tastes of different brands to find out which is the
best choice for you. Some stores sell generic or plain label foods, as well as
national and store brands. Store brands may or may not cost less than
national brands.
Unit Prices for foods are sometimes displayed on small labels on the store
shelves below the foods. A unit price tells you how much the food costs per
ounce or per pound.
Here is an example:
National Brand
Store Brand
Available in many stores;
widely advertised.
Made for a chain of stores;
may not be as fancy as national brands.
Below are three sacks of flour. Which is the best buy?
20
Label reading for better eating
Macaroni
and
Cheese
Serving sizes
are in common
household
measurements.
Nutrition Facts
Serving Size 2.5 oz. (70 g./ about 1 cup)
Servings Per Container: about 3
Amount Per Serving (as prepared)
Calories 410
Calories from Fat 170
% Daily Value*
Total Fat 18g
28%
Saturated Fat 4g
Nutrients listed
are important
to the health of
today’s
consumer.
21%
Cholesterol 10mg
4%
Sodium 710mg
30%
Total Carbohydrate 49g
16%
Dietary Fiber 1g
6%
Sugars 9g
Protein 11g
Vitamin A 15%
•
Vitamin C 0%
Calcium 10%
•
Iron 15%
*Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs:
Ingredients are
listed in
descending
order - main
ingredient is
listed first,
smallest
ingredient is
listed last.
% Daily Value
shows how a food
fits into
the overall
daily diet.
Calories:
Total Fat
Less than
Saturated Fat Less than
Cholesterol
Less than
Sodium
Less than
Total Carbohydrate
Fiber
2,000
2,500
65g
80g
20g
25g
300mg
300mg
2,400mg 2,400mg
300g
375g
25g
Calories per gram:
Fat 9 • Carbohydrate 4 •
30g
Protein 4
INGREDIENTS: ENRICHED MACARONI (FLOUR, NIACIN,
FERROUS SULFATE, THIAMINE MONONITRATE, RIBOFLAVIN);
CHEESE SAUCE MIX (WHEY, DEHYDRATED CHEESE [GRANULAR
AND CHEDDAR (MILK, CHEESE CULTURE, SALT, ENZYMES)],
WHEY PROTEIN CONCENTRATE, SKIM MILK, BUTTERMILK,
SODIUM TRIPOLYPHOSPHATE, SODIUM PHOSPHATE, CITRIC
ACID, YELLOW 5 [COLOR], YELLOW 6 [COLOR], LACTIC ACID)
21
These numbers
can help you
avoid eating too
much fat,
saturated fat,
cholesterol and
sodium.
These numbers
can help you get
enough dietary
fiber, vitamin A,
vitamin C, calcium
and iron.
Daily Values are
based on
recommended
nutrient intakes
when eating
2,000 calories
per day.
Daily Values are
also listed for
persons eating
2,500 calories
per day.
Comparing the labels
Below are labels from two snack foods.
If you ate 24 corn chips, how much fat
did you eat?
If you ate 17 pretzels, how much fat
did you eat?
Corn Chips
Tiny Pretzels
Nutrition Facts
Nutrition Facts
Serving Size 1 oz. (28 g./ about 12 chips)
Servings Per Container: 16
Serving Size 17 pretzels (1.0 oz./28 g.)
Servings Per Container: about 10
Amount Per Serving
Calories 160
Calories from Fat 90
% Daily Value*
Total Fat 10g
16%
Saturated Fat 1.5g
7%
Cholesterol 0mg
0%
Sodium150mg
6%
Total Carbohydrate 15g
5%
Dietary Fiber 1g
4%
Sugars 0g
Protein 2g
Amount Per Serving
Calories 110
Calories from Fat 15
% Daily Value*
Total Fat 2g
3%
Saturated Fat 0g
1%
Cholesterol 0mg
0%
Sodium 227mg
11%
Total Carbohydrate 26g
7%
Dietary Fiber 1g
3%
Sugars less than 1g
Protein 3g
Vitamin A 0%
Calcium 2%
Vitamin A 0%
•
Vitamin C 0%
Calcium 0%
•
Iron4%
•
•
Vitamin C 0%
Iron 0%
*Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs:
Calories: 2,000
2,500
Total Fat
Less than 65g
80g
Saturated Fat Less than 20g
25g
Cholesterol
Less than 300mg
300mg
Sodium
Less than 2,400mg 2,400mg
Total Carbohydrate
300g
375g
Fiber
25g
Calories per gram:
Fat 9 • Carbohydrate 4 •
*Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs:
Calories: 2,000
2,500
Total Fat
Less than 65g
80g
Saturated Fat Less than 20g
25g
Cholesterol
Less than 300mg
300mg
Sodium
Less than 2,400mg 2,400mg
Total Carbohydrate
300g
375g
30g
Fiber
25g
Calories per gram:
Fat 9 • Carbohydrate 4 •
Protein 4
INGREDIENTS: CORN, VEGETABLE OIL (CONTAINS
CORN OIL OR PARTIALLY HYDROGENATED
SUNFLOWER OIL) AND SALT.
30g
Protein 4
INGREDIENTS: SOFT RED WHEAT FLOUR, VEGETABLE
OIL (SOYBEAN), CORN SYRUP, SALT, SODIUM
BICARBONATE, YEAST.
22
Recipes to stretch your food dollars
The number of calories and grams
of fat per serving are listed for each
recipe. You can use this
information to help you plan meals
that aren’t too high in fat and
calories.
Recipes were analyzed using
2% lowfat milk.
If you use skim milk, the calories
and fat in the recipe will be lower.
If you use whole milk, the calories
and fat in the recipe will be higher.
23
Dry beans and peas make hearty, low-cost soups,
casseroles and even desserts.
Stove-Top
Baked Beans
Lentil Soup
Makes 6 servings
348 calories and 12 grams of fat
per serving
Makes 6 servings
256 calories and
2 grams of fat
per serving
2 Tablespoons vegetable oil
2 cups onion, chopped
3 carrots, sliced
1⁄
2 teaspoon thyme
1 can (28 ounces) tomatoes with juice,
chopped
7 cups chicken broth
or 3 bouillon cubes plus 7 cups water
11⁄2 cups dried lentils, rinsed and picked
over
1⁄
1
4 to ⁄2 teaspoon pepper
2 Tablespoons parsley flakes
4 ounces cheddar cheese, shredded
2 cups dry beans, Great Northern or navy
4 cups water
1⁄
2 cup smoked pork, ham or turkey
(cooked and chopped)
1⁄
4 cup onion, chopped
1⁄
2 cup brown sugar
1⁄
2 cup catsup
1 Tablespoon prepared mustard
Soak beans as directed. Drain.
Add 4 cups water and meat. Bring to
boil. Cover and simmer until beans
are tender; 11⁄2 to 2 hours.
Add remaining ingredients. Simmer
35 minutes, or until flavors are
blended and beans are soft but not
mushy. Stir only to prevent sticking.
Heat the oil in a large saucepan, and
sauté the onions, carrots and thyme,
stirring the vegetables, for about 5
minutes. Add the tomatoes, broth and
lentils. Bring the soup to a boil, reduce
the heat, cover the pan, and simmer
the soup for about 1 hour or until the
lentils are tender. Add the pepper and
parsley, and simmer the soup for a few
minutes. Serve with cheese sprinkled
on each portion.
24
3 Bean Hot Dish
Pinto Bean Fiesta Cake
Makes 8 servings
366 calories and
11 grams of fat
per serving
Makes 12 servings
230 calories and 5 grams of fat
per serving
1 cup sugar
2 teaspoons vanilla
1⁄
4 cup butter or margarine
1 egg, beaten
2 cups pinto beans, cooked and mashed
1 cup flour
1⁄
2 teaspoon salt
1 teaspoon baking soda
1 teaspoon cinnamon
1⁄
2 teaspoon ground cloves (optional)
1⁄
2 teaspoon allspice (optional)
2 cups raw apples, chopped
1 cup raisins
1⁄
2 cup chopped nuts (optional)
1 pound ground beef
1 can (16 ounces) kidney beans, drained
1⁄
4 cup brown sugar
2 Tablespoons vinegar
1 can (16 ounces) pork and beans
1 can (16 ounces) lima beans, drained
1⁄
2 cup catsup
1 teaspoon mustard
Brown ground beef in large skillet.
Pour off drippings. Add all the other
ingredients and mix well. Pour into a
2 quart baking dish. Bake at 350° F for
35 minutes.
Preheat oven to 375° F. In a large
mixing bowl, mix together sugar,
butter and vanilla. Add beaten egg
and beans. Set aside. In another bowl,
mix all dry ingredients together. Add
dry ingredients to sugar mixture. Stir
in apple, raisins and nuts. Pour into
greased 9 X13 inch pan and bake at
375° F for 45 minutes. If you wish,
sprinkle with sifted powdered sugar.
Tastes like spice cake.
25
Buy day-old bread or rolls and use in recipes.
Old Fashioned
Bread Pudding
Makes 6 servings
286 calories and
8 grams of fat per
serving
Cornbread Stuffing
Makes 6 servings
153 calories and 4 grams of fat
per serving
3 slices day-old or dry bread
2 Tablespoons butter or margarine
3⁄
4 cup brown sugar
1⁄
2 cup raisins
3 eggs
11⁄4 cups lowfat milk
1⁄
4 teaspoon salt
1 teaspoon vanilla
3 cups cornbread, crumbled
2 cups dry bread, crumbled*
1 cup celery, chopped
1 small onion, chopped
1⁄
2 cup green pepper, chopped (optional)
1⁄
2 Tablespoon poultry seasoning
1⁄
2 teaspoon pepper
3 eggs, beaten
2 cups meat broth or broth made from
instant bouillon
Spread the bread with butter or
margarine and cut into 1-inch cubes.
In a 1 quart glass casserole, combine
brown sugar, bread cubes and raisins.
In a mixing bowl blend eggs, milk, salt
and vanilla. Pour over bread mixture;
lightly blend. Microwave HIGH
(100%), covered, 8 to 10 minutes. With
a pot holder, turn the dish 1⁄4 turn after
5 minutes of cooking. Pudding is done
when the edges are firm and center is
almost set. Let sit 10 minutes, covered,
before serving. Serve warm or cold.
Preheat oven to 450° F. Mix breads,
vegetables and seasonings together.
Stir in broth and eggs until thoroughly
mixed. Place in a shallow baking pan.
Bake at 450° F for 30 minutes, or until
evenly browned.
* You can use any mixture of
cornbread and dry bread to equal
5 cups total.
Toasted Croutons
Cut day-old or dry bread
into 1⁄2-inch squares. Melt a
little butter or margarine in a large
skillet. Add bread cubes and cook
until lightly browned all over. Season
with garlic or onion powder, curry
powder or any of your favorite
seasonings. Use croutons right away
or freeze to use later.
26
Bake cookies from recipes instead of buying mixes
or ready-made cookies.
Cereal Bars
Soft Oatmeal Cookies
Makes 16 bars
186 calories and 7 grams of fat per bar
Makes 5 dozen cookies
115 calories and 6 grams of fat
per cookie
1⁄
4
cup butter or margarine
32 large marshmallows
or 3 cups miniature marshmallows
(one 101⁄2 ounce bag)
1⁄
2 cup peanut butter
1⁄
2 cup nonfat dry milk (optional)
1 cup raisins
4 cups unsweetened oat or
rice dry cereal
11⁄2 cups vegetable shortening
3⁄
4 cup white sugar
3⁄
4 cup firmly packed brown sugar
3 eggs
2 teaspoons vanilla
3 cups flour
11⁄2 teaspoon baking soda
1 teaspoon salt
11⁄2 teaspoons cinnamon
3 cups oatmeal, uncooked
1 cup raisins (optional)
Butter square pan, 9 x 9 x 2 inches. In
large saucepan, melt butter and
marshmallows over low heat, stirring
constantly. Stir in peanut butter until
melted. Stir in dry milk. Fold in
raisins and cereal, stirring until evenly
coated. With buttered hands, pat into
pan. Cool and cut into bars.
Preheat oven to 350° F. Beat together
shortening and sugars until light and
fluffy. Beat in eggs and vanilla.
Combine flour, baking soda, salt, and
spices; add to sugar and shortening
mixture, mixing well. Stir in oatmeal
and raisins. Drop by rounded
tablespoonfuls onto an ungreased
cookie sheet. Bake 12 to 15 minutes.
Store in tightly covered container.
27
Fix a big pot of chili.
Chili
Brown ground beef and onion in large
frying pan. Drain fat. Place in large
soup pot or kettle. Add remaining
ingredients and simmer for
15 to 20 minutes, until very hot. Place
extra chili in small, shallow containers
and refrigerate right away to use in a
day or two.
Makes 10 servings
230 calories and 9 grams of fat
per serving
1⁄
2
cup onion, chopped
1 pound ground beef
1 to 2 Tablespoons chili powder
1⁄
2 teaspoon pepper
16 ounce can (2 cups) tomatoes
2 (8 ounce) cans tomato sauce
2 (15 ounce) cans kidney beans, undrained
Leftover chili can make quick, easy meals.
Use leftover chili to make one of the following recipes.
Chili Macaroni
Makes 5 servings, 315 calories and
11 grams of fat per serving
Mini Pizzas
4 cups of prepared chili
(about 1⁄2 of recipe)
2 cups cooked macaroni
1⁄
2 cup shredded cheddar
or colby cheese
English muffins or hamburger buns, halves
Prepared chili
Mozzarella cheese, shredded or sliced
Heat chili and macaroni together in
skillet over medium heat until hot.
Sprinkle with cheese, serve.
170 calories and 5 grams of fat
per mini pizza
Spread each half muffin or bun with 1⁄4
cup chili. Top with cheese. Microwave
on HIGH for 15 to 20 seconds, until
cheese is melted, or broil in oven until
hot.
Stuffed Baked Potatoes
348 calories and 5 grams of fat
per stuffed potato
Prepared chili
Baked potatoes
Other toppings, you choose:
chopped onion, shredded cheese,
chopped cooked broccoli
Prepare one potato for each person.
Heat chili until hot. Cut opening in the
top of the potatoes and top each with
about 1⁄2 cup chili and other toppings
you choose.
28
Plan two meals from a large piece of meat.
Beef Pot
Roast
401 calories
and 13 grams
of fat per serving
(one serving is 3 ounces of meat,
1 potato, 2 carrots)
1 beef chuck roast, 3 to 4 pounds
pepper and salt
1 tablespoon vegetable oil
1⁄
2 cup water or tomato juice
4 potatoes, peeled and cut up
4 to 6 small, whole onions
8 carrots, cut up
Trim excess fat from roast. Sprinkle
with salt and pepper. Heat vegetable
oil in a fry pan or skillet. Place roast in
oil and brown on both sides. Place
browned meat in covered casserole
dish. Pour water or tomato juice over.
Cover and roast in 325° F oven for
2 to 21⁄2 hours. Add vegetables to meat.
Cover and continue cooking about 45
minutes or until meat and vegetables
are tender. You can also cook on top of
the stove at low heat. Serve.
Immediately after the meal, remove
bone and fat from leftover meat. Cut
meat into bite-size pieces. Refrigerate
and use in 1 or 2 days, or label, date
and freeze and use in 2 to 3 months.
Use leftover Beef Pot Roast to make
Beef & Vegetable Soup.
Beef and Vegetable Soup
Makes 4 servings
374 calories and 11 grams of fat
per serving
2 cups diced cooked beef
1 can (101⁄2 ounces) tomato soup
or 1 can (16 ounces) tomatoes
1 can (16 ounces) mixed vegetables*
1⁄
2 cup uncooked macaroni or noodles
1⁄
4 teaspoon pepper
4 cups water
Mix all ingredients in a large pot. Bring to a boil over medium
heat. Reduce heat and simmer until macaroni or noodles are done.
*You may also use 2 cups of cooked or frozen vegetables, such as
celery, carrots, green beans, peas, corn or potatoes.
29
Watch for special prices on meats.
Try turkey legs when they are at a good price.
Baked Turkey Legs and Gravy
Baked Rice and Peas
Makes 4 servings
318 calories and 12 grams of fat
per serving
Makes 6 servings
169 calories and no grams of fat
per serving
2-3 large turkey drumsticks, fresh or frozen
1⁄
4 teaspoon poultry seasoning
1⁄
8 teaspoon pepper
2 cups water
1 cup uncooked white rice
2 cups frozen green peas
2 cups hot water
Combine rice, peas and hot water in a
2 or 3 quart baking dish. Stir. Cover
with a tight-fitting lid or foil. Bake at
350° F for 30 minutes. Fluff with a
fork.
Thaw frozen drumsticks in
refrigerator. Put drumsticks in a
baking pan and sprinkle with
seasonings. Add water and cover with
a lid, or with foil. Bake at 350° F for
about 11⁄2 hours. Turn drumsticks
halfway through cooking.
Take drumsticks out of pan. Separate
meat from skin and bones. Keep meat
hot (160° F) until ready to serve.
Measure cooking liquid. Spoon off as
much of the fat layer as possible. Add
water to liquid, if necessary, to make
2 cups. Use the liquid for turkey
gravy.
Turkey Gravy
Makes 4 servings, 60 calories and
21⁄2 grams of fat per serving
2 Tablespoons flour or
1 Tablespoon cornstarch
2 Tablespoons water
2 cups turkey cooking liquid
Mix flour and water until smooth. Stir
into turkey cooking liquid. Bring to a
boil and cook, stirring constantly, until
thickened, about 2 minutes.
30
Mix meat with potatoes, beans, noodles or rice
to make an inexpensive main dish.
Spaghetti with Meat
Sauce
Hamburger Hash
Makes 4 servings
328 calories and
11 grams of fat
per serving
Makes 4 servings
361 calories and
4 grams of fat
per serving
1⁄
2
pound ground beef
1 large onion, chopped
4 potatoes, scrubbed or peeled and sliced
1 cup water
1⁄
2 teaspoon garlic powder
Salt and pepper to taste
1 cup peas or corn, canned or frozen
1⁄
2
pound ground beef
1 (15 ounce) jar spaghetti sauce
1 (8 ounce) package spaghetti
Brown ground beef, drain, and mix
with spaghetti sauce. Heat through.
Cook spaghetti according to package
directions. Serve meat sauce over
cooked spaghetti.
Brown ground beef and onions. Drain
fat from cooked meat. Add potatoes
and water. Add seasonings, mix well.
Cover and simmer on low for
30 minutes. Stir in corn or peas, and
simmer about 10 minutes until
potatoes are tender and liquid cooks
away.
31
A meal does not have to include meat.
Cheese, eggs, and cooked beans and peas are
all good in place of meat.
Stir-fried Rice and Vegetables
Lentils 1 - 2 - 3
Makes 6 servings
264 calories and 3 grams of fat
per serving
Makes 6 servings
282 calories and 1 gram of fat
per serving
1 Tablespoon vegetable oil
1 onion, chopped
2 cups chopped vegetables of your
choice — carrots, celery, peas, corn, or
broccoli
1 Tablespoon soy sauce
2 cups cooked dried red beans or
1 can (16 ounces) red or kidney beans,
drained
3 cups cooked rice
1 pound dry lentils
1 teaspoon salt
5 cups boiling water
1 can (16 ounces) tomatoes or
tomato sauce
2 Tablespoons chili powder
1 large onion, chopped
1⁄
2 cup celery, chopped
1⁄
2 teaspoon garlic powder
Rinse lentils and pick out any stems or
stones. Add salt and lentils to boiling
water. Cover and simmer 30 minutes.
Do not drain. Add tomatoes or tomato
sauce, chili powder, onions, celery and
garlic powder. Cover and simmer
30 minutes more. Serve with rice or
noodles, or put in a taco or burrito.
Heat oil in large fry pan. Add onion
and other chopped vegetables and stir,
and cook over medium-high heat until
just barely cooked. Stir in cooked rice
and sprinkle with soy sauce. Stir in
cooked beans. Heat through and
serve.
R-10/2000
32
Snack recipes
Sweet snack
Peanut Butter Balls
Chewy snack
Popcorn or raisins
Makes 30 balls
67 calories and 4 grams of fat per ball
(for children over 4)
Bite-size snack
Cereal mix with raisins
1 cup peanut butter
1⁄
2 cup nonfat dry milk
1⁄
4 cup honey
1⁄
2 cup crushed dry cereal
(for children over 4)
Party snack
Chili-Bean Dip
Mix the peanut butter, dry milk and
honey together. Form mixture into
small balls, and then roll balls into
crushed cereal. Chill until firm.
Makes 8 servings — 1⁄4 cup each
60 calories and 1⁄2 gram of fat
per serving (without cheese)
1 can (16 ounces) kidney beans or
pinto beans, drained or
2 cups of cooked dried beans
1 teaspoon chili powder
2 Tablespoons chopped onion
2 Tablespoons shredded cheese
(optional)
Mash beans in a bowl. Add onion and
chili powder. Add shredded cheese, if
used. Serve warm or cold with Baked
Tortilla Chips (see recipe, left),
vegetables, crackers or chips.
Crunchy snack
Baked Tortilla Chips
Cold snack
Purple Cow or Orange Cow
1 package soft corn tortillas
Heat oven to 450°F. Spray 2 baking
sheets with non-stick cooking spray.
Cut each tortilla into 8 wedges. Place a
single layer on sheet. Bake 6 minutes
or until crisp, but NOT brown; cool.
Serve with salsa or Chili-Bean Dip (see
recipe next column).
About 220 calories and 7 grams of fat
per serving
Fill a tall glass half full of orange or
grape juice (about 3⁄4 cup). Add one
scoop of vanilla ice cream.
33
Recipe index
Page number
Baked Rice and Peas . . . .
Baked Tortilla Chips . . . .
Baked Turkey Legs and Gravy
Beef and Vegetable Soup . .
Beef Pot Roast . . . . . . .
Cereal Bars . . . . . . . .
Chili . . . . . . . . . . .
Chili-Bean Dip . . . . . . .
Chili Macaroni . . . . . . .
Cornbread Stuffing . . . . .
Hamburger Hash . . . . . .
Lentil Soup . . . . . . . .
Lentils 1 - 2 - 3 . . . . . . .
Mini Pizzas . . . . . . . .
Old Fashioned Bread Pudding
Peanut Butter Balls . . . . .
Pinto Bean Fiesta Cake . . .
Purple Cow or Orange Cow .
Snack Recipes . . . . . . . .
Soft Oatmeal Cookies . . . .
Spaghetti with Meat Sauce . .
Stir-fried Rice and Vegetables
Stove-Top Baked Beans . . .
Stuffed Baked Potatoes . . .
3 Bean Hot Dish . . . . . .
Toasted Croutons . . . . . .
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Acknowledgments
Food Guide Pyramid, Home & Garden Bulletin 252,
(Washington, DC: U.S. Department of
Agriculture), 1992.
If you have access to the Internet, you can get
the latest dietary guidelines including the
Food Guide Pyramid for Young Children.
Visit this U.S. Department of Agriculture
(USDA) Web site:
http://www.usda.gov/fnic
If you do not have a computer, try your local
library. Most public libraries have a free computer
connected to the Internet.
Recipe sources include:
“The Basic Steps to Building a Better Diet,” Dane
County UW-Extension EFNEP.
“Buy Better, Eat Better” interactive videotape
lessons, UW-Extension EFNEP.
“Eating Right Is Basic,” Michigan State University
Cooperative Extension.
Note: Stretching Your Food Dollars B3487 replaces Planning Makes the Difference B3486.
© 2002 by the Board of Regents of the University of Wisconsin System doing business as the division of Cooperative
Extension of the University of Wisconsin-Extension. Send inquiries about copyright permission to: Director,
Cooperative Extension Publishing Operations, 103 Extension Building, 432 N. Lake Street, Madison, WI 53706.
Wisconsin Nutrition Education Program
Materials developed by the EFNEP Curriculum Committee, Family Nutrition Program (FNP) and Family
Living Programs staff and specialists, University of Wisconsin-Extension Cooperative Extension:
Laurie Boyce, program leader, Family Living Programs, and former family resource management specialist,
UW-Extension
Carmen Carrera, nutrition educator, Kenosha County
Kathy Drake, nutrition educator, Marathon County
Ellen Henert, associate media specialist, UW-Extension
Barbara Love, nutrition educator, Milwaukee County
Beverly Phillips, senior outreach specialist, UW-Madison
Joan Ploetz, Nutrition Education Program coordinator, Milwaukee County
Barbara Roder, Nutrition Education Program coordinator, Fond du Lac County
Jane Voichick, nutrition specialist, UW-Madison and UW-Extension (retired)
Youa Xiong, nutrition educator, Milwaukee County
Valuable comments and suggestions provided by:
Kay Deupree, Nutrition Education Program coordinator, Rock County
Pat Ludeman, Nutrition Education Program coordinator, Dane County
Mary Mueller, lecturer, Southeast District UW-Extension
Nutrition educators
Reviewers: Reviewed in 2002 by Amy Rettammel, outreach specialist, Nutritional Sciences, UW-Madison and UWExtension. Original reviewers: Mary Mennes, professor, Department of Food Science, University of
Wisconsin-Madison, and food management specialist, UW-Extension (retired); April Lakas-Schmid, Nutrition
Education Program coordinator, Adams, Juneau and Columbia counties; Ruth Vollrath, Nutrition Education
Program coordinator, and Sharris Bailey, staff assistant, Rock County UW-Extension.
University of Wisconsin-Extension, Cooperative Extension, in cooperation with the U.S. Department of
Agriculture and Wisconsin counties, publishes this information to further the purpose of the May 8 and June 30, 1914,
Acts of Congress. UW-Extension provides equal opportunities and affirmative action in employment and
programming, including Title IX requirements. If you need this material in an alternative format, contact
Cooperative Extension Publications at (608) 262-2655 (Voice & TDD) or the UW-Extension Office of Equal
Opportunity and Diversity Programs. Before publicizing, please check this publication’s availability.
This publication is available in English or Spanish — Cómo Ahorrar Dinero en el Gasto de los Alimentos B3487S — from
your Wisconsin county UW-Extension office or:
Cooperative Extension Publications
Toll-free: (877) 947-7827 (877-WIS-PUBS); Fax: (414) 389-9130
Internet: www1.uwex.edu/ces/pubs
B3487 Stretching Your Food Dollars:
Planning Meals and Shopping (Revised 2002)
R-06-2002