one of the best ways to save money when grocery shopping is PREPARATION. too often lack of time and forethought leave us living on unhealthy convenience food. but if you keep your fridge and cupboards full of some standard items, and learn how to use them, you'll be much better off in the long run. you'll make less trips to the grocery store, you'll waste less food, and you'll always be ready to prepare a healthy meal at home.
these are my staples:
canned:
diced tomatoes - low sodium if possible - good for soups, stews, chili, and pasta sauces
tomato paste - low sodium - good for chili and pasta sauce
beans - black, white, and kidney - for chili, soups, salads, etc.
fish - low sodium, packed in water - for soups, casseroles, and sandwiches
one generic pasta sauce - for a quick spaghetti dinner, or for adding to chili
chicken stock - low sodium - as a base for soups and used in many other recipes
dry:
rice, barley, and other whole grains - brown basmati is a current favourite
lentils, chick peas, and other beans - for soups, stews, chili, pasta sauce, salads, casseroles, anything!
oats - for cooking and baking
nuts - for snacks, salads, baking, or to add crunch to any dish that needs it
whole wheat pasta
dry cereal
baking supplies - flour, sugar, baking powder/soda, etc. (though i'm not much for baking...)
frozen:
vegetables - peas, corn, and broccoli - an easy side dish when we have nothing fresh left in the house
frozen spinach - one of the best things to keep in the freezer - adds a swift nutritional punch to homemade soups!
meat - chicken and hamburger are the most versatile
orange juice - shows up in more recipes than i thought, so i try to keep one on hand
fresh:
whole wheat bread
fruits - apples, oranges, and bananas
vegetables - carrots, onions, potatoes, sweet potatoes, peppers
garlic and ginger root
dairy - milk, cheese, and yogurt
lemon juice - for fish, salad dressings, etc.
spices, etc:
herbs - parsley, basil, oregano, thyme, and rosemary - if you can grow and dry any of these yourself, that's even better (and send me some!)
seasonings - onion powder, garlic powder, ginger powder, curry, and pepper
vinegars - white, balsamic, and apple cider (can be a substitute for white wine vinegar) - to make my own salad dressings, rather than buying expensive bottled dressings
extra virgin olive oil
worcestershire sauce
if i have all of the above in my kitchen, i know i'm ready to make a whole host of easy meals - chili, pasta sauce, chicken soup, stir fries, tuna casserole, hamburgers, etc. i still need to buy special ingredients from time to time, but i try to only buy them if i already have a recipe in mind to use them. otherwise, they just end up as a rotten good intention.
make your list of staples around the things you and your family like to eat. watch for case lots sales for canned goods and the bulk section for dry goods. buy meat in bulk and separate into meal-sized portions in ziplock bags for freezing (then you're not stuck defrosting a club pack of hamburger for one pot of chili!).
what have i forgotten?? what are the staples you keep stocked in your house?
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