Stretching Your Food DollarsPlanning Meals and Shopping

B3487

Wisconsin Nutrition Education Program

B3487

Stretching Your Food DollarsPlanning Meals and Shopping

ContentsPage number

Your food dollars . . . . . . . . . . . . . . . . . . . . . 2

Help for families who want to stretch food dollars . . . . . 3

Planning meals for good nutrition . . . . . . . . . . . . . 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

1

Cooperative Extension • University of Wisconsin-ExtensionFamily Living Programs, Revised 2002

A good way to find out how much money you spend on food is to save all yourgrocery store receipts for a month. Also, keep track of how much you spend onfood away from home during the same month. At the end of the month, answerthe following questions.

2

Your food dollars

• How much money did you spend at grocery storesduring the month?

To find out, add the totals on all the receipts yousaved during the month.

Write the total of all receipts here.

• How much of the money spent at grocery storeswas spent for food?

To find out, circle all non-food items (such as soap,pet foods, paper products, cigarettes, alcoholicbeverages) 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 online A and put the answer here.

The amount on line C is the total you spent for foodat grocery stores.

• How much money did you spend on food awayfrom home during the month (for example: restaurantfood, fast food, lunch money for children at school)?

Write the total here.

• Add the amount on line (C) to the amount inline (D) and put the answer on line (E).

The amount on line E is the total money you spent onfood for the month.

$ (A)

— $ (B)

$ (C)

+ $ (D)

$ (E)

Many families can spend less for food each month if they plan their meals and makegood choices at the grocery store.

There are many ways that families can get help to make their moneyfor 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 FeedingProgram 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 orcommunity garden, friends or relatives who have extra, andfarmers’ markets.

List any others you use or have heard of:

3

Help for families who want to stretchfood dollars

Food Guide PyramidA Guide to Daily Food Choices

4

Planning meals for good nutrition

Key

• Fat (naturally occurring andadded)

▼ Sugars (added)These symbols show fat andadded sugars in foods.

Fats, Oils and SweetsUSE SPARINGLY

Milk, Yogurt and Cheese Group2-3 SERVINGS

Vegetable Group3-5 SERVINGS

Bread, Cereal, Riceand Pasta Group

6-11 SERVINGS

Meat, Poultry, Fish, Dry Beans,Eggs and Nuts Group

2-3 SERVINGS

Fruit Group2-4 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 bottomof 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 familyas often as you can. Some families eat breakfasts together; others are together forevening or weekend meals.

What is one of your family’s favorite meals?

PotatoesCarrotsCabbageLettuceCauliflower

PotatoesCarrotsCabbageLettuceBroccoliSpinach

PotatoesCarrotsCabbageLettuceGreensBroccoliTomatoesCornGreen or wax beansSummer squash

PotatoesCarrotsCabbageLettuceBroccoliCauliflowerSweet potatoesSquash

• Look in your cupboards, refrigerator and freezer for foods you have onhand. Make a list of foods that should be used and look at it when youplan your meals.

• Check local newspapers or shoppers for ads for grocery stores in yourarea. Plan to use foods that are on sale.

• Plan ahead to buy all the ingredients you need to fix your meals. Avoidlast-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 eachperson. Mix meat with potatoes, beans, noodles or rice to make aninexpensive main dish.

• Use fresh fruits and vegetables when they cost less. Prices will vary withthe season for some; others are good buys all year.

5

Planning meals saves moneyPlanning ahead can help you save money at the grocery store.

Winter Spring Summer Fall

FRUITS

BananasCitrus fruits Apples

BananasCitrus fruits

BananasGrapesBerriesMelonsPeachesNectarines

BananasGrapesApplesPears

VEGETABLES

Best time to buy:

• Look for recipes with few steps and ingredients, that don’t take too longto fix.

— Foods that are cooked on top of the stove are usually quicker thancasseroles baked in the oven.

— When you find good recipes, save them in a box so they are easy tofind 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 andrefrigerate cooked meat (for up to 3 days) or freeze (for up to 1 month).

— Presoak and cook dried beans for your recipe. Refrigerate cookedbeans (for up to 3 days) or freeze (for up to 2 months).

• On a day when you do have time tocook, fix enough main dish fortwo meals. Put half in yourrefrigerator to eat in a day ortwo, or in your freezer (clearlylabeled) to eat later in themonth. This works well withchili, casseroles, soups andstews.

• Think of ways other family members can help. Even young children canhelp by washing fresh fruits or vegetables, tearing up lettuce, and settingthe table.

6

Planning meals saves timePlanning meals ahead can save you time in the kitchen.

Everyone needs to eatbreakfast for energy to startthe day.

Children who eatbreakfast are betterprepared to learn andplay.

Adults who eatbreakfast feel betterall morning.

Try these for breakfast:Sandwiches, toastRice with milk and fruitLeftover pizza or casseroleSoupOatmeal or other hot cerealsCereal and milk with banana slicesScrambled eggs and potatoesTortillas and beans with salsaLowfat cottage cheesewith fruit

If you don’t have time for breakfast athome . . . try these breakfasts to go:

Yogurt and fruitCrackers and cheeseSandwichFresh or canned fruitDry cereal

Other breakfast ideas:

7

Breakfast ideas

Plan to have foods on hand every day so all family members can eat a goodbreakfast.

Look at this page when planning your meals and making grocery lists.

Lunches away from homeSome sandwiches keep for a few hourswithout refrigeration

• peanut butter with jelly, honey or sliced bananas

• cheese• hard dry salami or summer

sausage

Frozen sandwiches will thaw by lunchtime.

These freeze well:• sliced meat, chicken, turkey• peanut butter• all kinds of bread

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

Lunches at homeCasseroles, rice withvegetables or meat, pizzaand stew are great forlunch the following day.

Tacos and burritos canbe filled with preparedbeans, meat orvegetables.

Simple soups and salads.

Other lunch ideas:

8

Lunch ideas

Your family will be more likely to eat a good lunch if you have tasty, easy-to-fixfoods on hand.

Look at this page when planning your meals and making grocery lists.

Almost everyone eats snacks between meals. Children areespecially likely to get hungry every two or three hours.Many children need to eat snacks to get enough food ina 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. Thinkof 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

Snack ideas

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 bookletfor 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 havefor bag lunches, snacks, breakfasts, or meals on-the-run.

5. Use the small pyramid at the bottom of the worksheet to compare whatyou have planned for the day with recommendations from the Food GuidePyramid. 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 thesame plans again.

10

Planning meals and snacks for a dayUse the Planning meals and snacks —Worksheet to plan yourmeals and snacks for a day.

11

Sample worksheet

1. Foods on hand thatneed to be used:

cheddar cheese

bread

apples

graham crackers

2. Foods on sale or at agood price:

turkey legs

broccoli, fresh

3. Plan for a day: Tuesday

Breakfastoatmeallowfat milkorange juicetoast

Lunchbean and cheese burritoscarrot stickscookiesiced tea or lowfat milk

Evening Mealturkey legs, bakedcole slawbaked ricebroccoli, steamedlowfat milk

Snacksgraham crackersapple quarters

Bread, Cereal,Rice & Pasta

Vegetables

Milk, Yogurt &Cheese

Other Foods

Fruits

Meat, Poultry, Fish, DryBeans, Eggs & Nuts❏❏

❍

❏❏❍

❏❏❍❍

❏❏❏❍❍

❏❏❏❏❏❏❍❍❍❍❍

❏ Minimum recommended servings — for children ages 2 to 6 years, women, andsome older adults

❍ Additional servings — Older children, adolescents, active women, and men willneed to eat more than the minimum recommended servings.

R-6/2002

12

1. Foods on hand thatneed to be used:

Planning meals and snacks —Worksheet

Breakfast

Lunch

EveningMeal

Snacks

DAY:

Bread, Cereal,Rice & Pasta

Vegetables

Milk, Yogurt &Cheese

Other Foods

Fruits

Meat, Poultry, Fish, DryBeans, Eggs & Nuts

2. Foods on sale or at agood price:

3. Plan for a day:

❏❏❍

❏❏❍

❏❏❍❍

❏❏❏❍❍

❏❏❏❏❏❏❍❍❍❍❍

❏ Minimum recommended servings — for children ages 2 to 6 years, women, andsome older adults

❍ Additional servings — Older children, adolescents, active women, and men willneed to eat more than the minimum recommended servings.

R-6/2002

Here is an example.

Susan needs to feed herself and hertwo preschoolchildren for awhole dayuntil she getssome moremoney. She has $3 left to use forfood.

Susan checks her cupboards,refrigerator and freezer and finds thefollowing foods:

1⁄2 box of breakfast cereal1⁄2 box of graham crackers1 jar peanut butter3 potatoes1⁄2 gallon lowfat milk2 cups of prepared chili1 jar strawberry jam1 (10 oz.) package frozen peas1 (6 oz.) frozen concentrated juice

What foods could Susan buy withthe money she has?

Use a Planning meals and snacks —Worksheet to plan three meals and asnack for Susan and her children.

13

Planning meals and snacks — Activity

Occasionally, families do not have enough money to buy all the food they needuntil their next check comes. If there is some food in the house, a good plan canoften make use of the available food and just a little money to feed the familyseveral good meals.

After planning the meals and snacks for your family, the next step is to writea grocery shopping list.

• Write down all the foods you will need to fix the meals and snacks youhave planned.

• Go back over your list and cross out any foods you already have on handand 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 onyour 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 itemon your list.

14

Writing a grocery list

15

Fresh Fruits andVegetables

carrots

celery

onions

broccoli

apples

Refrigerated Foods andDairy Productslowfat milk

cheddar cheese

Breads, Cereals andPasta oatmeal

bread

tortillas

rice

graham crackers

Canned Foods

refried beans - 16 oz. can

Frozen Foodsorange juice

Paper and Non-foodItems

Staples, Dry Beans andPeaspeas, or peas and carrots

Meatsturkey legs

Othercookies

soy sauce

Sample grocery list

16

Fresh Fruits andVegetables

Refrigerated Foods andDairy Products

Breads, Cereals andPasta

Canned Foods

Frozen Foods

Paper and Non-foodItems

Staples, Dry Beans andPeas

Meats

Other

Grocery list

• Large displays or end-of-aisledisplays can make you think anitem is on sale at a special price evenif it is at the regular price.

• Bright colors and attractivepackaging on a food will make younotice it.

• Words like “Special,” “New” and“Improved” may cause you to lookat a package and buy it.

• Special price claims like “3 for $2”may cause you to buy three itemseven if you had planned to buy onlyone. (Many stores will give you thespecial price if you buy only one ortwo.)

• Eat before going food shopping. Ifyou are hungry, you will be moretempted to buy foods that are not onyour list.

• Shop alone, if possible. You will beless distracted. If you shop withchildren, help them learn to be goodshoppers, too.

• Learn the layout of the store youusually shop at, so you can findfoods quickly.

• Go down only the aisles where youcan find foods on your list. “Sight-seeing” in other aisles may temptyou to buy something you don’tneed.

17

Shopping for food

A trip to a grocery store can be like walking through an advertisement. Displaysand packages may tempt you to buy foods you do not need.

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 yourselfcosts 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 goodquality at a lower price.

Buy plain frozen vegetables instead of oneswith special sauces or seasonings.

Buy fresh fruits and vegetables in season from grocery stores orfarmers’ markets.

Meats, Dry Beans and Peas

Cut up your own meat. Buy a boneless chuck roast to cut up forsoup, stew and stir-fry. Whole chicken usually costs less thanpieces, and you can cut it yourself.

Watch for special prices on meat, fish and chicken. Plan mealsto use the meat you can buy at a good price.

Cut down on the amount of luncheon meat and sausages you buy. Pickstore brands to save money.

Buy dried beans, peas and lentils to make hearty, low-cost soups andcasseroles.

18

Money saving tips

Milk and Dairy Products

Buy the largest container of milk you can use by the date printedon the container.

Save money by buying a block of cheese and slicing orgrating it yourself.

Desserts and Snacks

Fix simple and nutritious desserts andsnacks from fruits you buy in season.

Buy fewer snacks and desserts that arehigh in sugar and fat, and cost a lot of money.

Bake cookies from recipes instead of buying mixes orready-made cookies.

Non-food Items

Buy paper products, tooth paste, soaps and shampoo at adiscount store, if prices are less than at the grocery store.

19

Money saving tips

My money saving tip:

You can compare prices and tastes of different brands to find out which is thebest choice for you. Some stores sell generic or plain label foods, as well asnational and store brands. Store brands may or may not cost less thannational brands.

Unit Prices for foods are sometimes displayed on small labels on the storeshelves below the foods. A unit price tells you how much the food costs perounce or per pound.

Here is an example:

20

What do you get for your money?

National BrandAvailable in many stores;

widely advertised.

Store BrandMade for a chain of stores;

may not be as fancy as national brands.

Below are three sacks of flour. Which is the best buy?

21

MacaroniandCheese

Label reading for better eating

Nutrition FactsServing 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 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 2,000calorie diet. Your daily values may be higheror lower depending on your calorie needs:

Calories: 2,000 2,500Total Fat Less than 65g 80g

Saturated Fat Less than 20g 25gCholesterol Less than 300mg 300mgSodium Less than 2,400mg 2,400mgTotal Carbohydrate 300g 375g

Fiber 25g 30g

Calories per gram:Fat 9 • Carbohydrate 4 • Protein 4

Serving sizesare in commonhouseholdmeasurements.

Nutrients listedare importantto the health oftoday’sconsumer.

Ingredients arelisted indescending order - mainingredient is listed first, smallestingredient is listed last.

% Daily Valueshows how a foodfits into the overall daily diet.

These numberscan help youavoid eating toomuch fat,saturated fat,cholesterol andsodium.

These numberscan help you getenough dietaryfiber, vitamin A,vitamin C, calciumand iron.

Daily Values arebased onrecommendednutrient intakeswhen eating2,000 caloriesper day. Daily Values arealso listed forpersons eating2,500 caloriesper day.

INGREDIENTS: ENRICHED MACARONI (FLOUR, NIACIN,FERROUS SULFATE, THIAMINE MONONITRATE, RIBOFLAVIN);CHEESE SAUCE MIX (WHEY, DEHYDRATED CHEESE [GRANULARAND CHEDDAR (MILK, CHEESE CULTURE, SALT, ENZYMES)],WHEY PROTEIN CONCENTRATE, SKIM MILK, BUTTERMILK,SODIUM TRIPOLYPHOSPHATE, SODIUM PHOSPHATE, CITRICACID, YELLOW 5 [COLOR], YELLOW 6 [COLOR], LACTIC ACID)

Below are labels from two snack foods.

If you ate 24 corn chips, how much fatdid you eat?

If you ate 17 pretzels, how much fatdid you eat?

22

Comparing the labels

Nutrition FactsServing Size 1 oz. (28 g./ about 12 chips)Servings Per Container: 16

Amount Per ServingCalories 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

Vitamin A 0% • Vitamin C 0%Calcium 2% • Iron 0%

*Percent Daily Values are based on a 2,000calorie diet. Your daily values may be higheror lower depending on your calorie needs:

Calories: 2,000 2,500Total Fat Less than 65g 80g

Saturated Fat Less than 20g 25gCholesterol Less than 300mg 300mgSodium Less than 2,400mg 2,400mgTotal Carbohydrate 300g 375g

Fiber 25g 30g

Calories per gram:Fat 9 • Carbohydrate 4 • Protein 4

INGREDIENTS: CORN, VEGETABLE OIL (CONTAINSCORN OIL OR PARTIALLY HYDROGENATEDSUNFLOWER OIL) AND SALT.

Nutrition FactsServing Size 17 pretzels (1.0 oz./28 g.)Servings Per Container: about 10

Amount Per ServingCalories 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% • Vitamin C 0%

Calcium 0% • Iron4%

*Percent Daily Values are based on a 2,000calorie diet. Your daily values may be higheror lower depending on your calorie needs:

Calories: 2,000 2,500Total Fat Less than 65g 80g

Saturated Fat Less than 20g 25gCholesterol Less than 300mg 300mgSodium Less than 2,400mg 2,400mgTotal Carbohydrate 300g 375g

Fiber 25g 30g

Calories per gram:Fat 9 • Carbohydrate 4 • Protein 4

INGREDIENTS: SOFT RED WHEAT FLOUR, VEGETABLEOIL (SOYBEAN), CORN SYRUP, SALT, SODIUMBICARBONATE, YEAST.

Corn Chips Tiny Pretzels

The number of calories and gramsof fat per serving are listed for eachrecipe. You can use thisinformation to help you plan mealsthat aren’t too high in fat andcalories.

Recipes were analyzed using2% lowfat milk.

If you use skim milk, the caloriesand fat in the recipe will be lower.If you use whole milk, the caloriesand fat in the recipe will be higher.

23

Recipes to stretch your food dollars

Stove-TopBaked BeansMakes 6 servings256 calories and2 grams of fatper serving

2 cups dry beans, Great Northern or navy4 cups water1⁄2 cup smoked pork, ham or turkey

(cooked and chopped)1⁄4 cup onion, chopped1⁄2 cup brown sugar1⁄2 cup catsup 1 Tablespoon prepared mustard

Soak beans as directed. Drain. Add 4 cups water and meat. Bring toboil. Cover and simmer until beansare tender; 11⁄2 to 2 hours. Add remaining ingredients. Simmer35 minutes, or until flavors areblended and beans are soft but notmushy. Stir only to prevent sticking.

Lentil SoupMakes 6 servings

348 calories and 12 grams of fatper serving

2 Tablespoons vegetable oil2 cups onion, chopped3 carrots, sliced1⁄2 teaspoon thyme1 can (28 ounces) tomatoes with juice,

chopped7 cups chicken broth

or 3 bouillon cubes plus 7 cups water11⁄2 cups dried lentils, rinsed and picked

over1⁄4 to 1⁄2 teaspoon pepper2 Tablespoons parsley flakes4 ounces cheddar cheese, shredded

Heat the oil in a large saucepan, andsauté the onions, carrots and thyme,stirring the vegetables, for about 5minutes. Add the tomatoes, broth andlentils. Bring the soup to a boil, reducethe heat, cover the pan, and simmerthe soup for about 1 hour or until thelentils are tender. Add the pepper andparsley, and simmer the soup for a fewminutes. Serve with cheese sprinkledon each portion.

24

Dry beans and peas make hearty, low-cost soups,casseroles and even desserts.

3 Bean Hot DishMakes 8 servings366 calories and11 grams of fatper serving

1 pound ground beef 1 can (16 ounces) kidney beans, drained1⁄4 cup brown sugar2 Tablespoons vinegar1 can (16 ounces) pork and beans1 can (16 ounces) lima beans, drained1⁄2 cup catsup1 teaspoon mustard

Brown ground beef in large skillet.Pour off drippings. Add all the otheringredients and mix well. Pour into a2 quart baking dish. Bake at 350° F for35 minutes.

Pinto Bean Fiesta CakeMakes 12 servings230 calories and 5 grams of fatper serving

1 cup sugar2 teaspoons vanilla1⁄4 cup butter or margarine1 egg, beaten2 cups pinto beans, cooked and mashed1 cup flour1⁄2 teaspoon salt1 teaspoon baking soda1 teaspoon cinnamon1⁄2 teaspoon ground cloves (optional)1⁄2 teaspoon allspice (optional)2 cups raw apples, chopped1 cup raisins1⁄2 cup chopped nuts (optional)

Preheat oven to 375° F. In a largemixing bowl, mix together sugar,butter and vanilla. Add beaten eggand beans. Set aside. In another bowl,mix all dry ingredients together. Adddry ingredients to sugar mixture. Stirin apple, raisins and nuts. Pour intogreased 9 X13 inch pan and bake at375° F for 45 minutes. If you wish,sprinkle with sifted powdered sugar.Tastes like spice cake.

25

Cornbread StuffingMakes 6 servings153 calories and 4 grams of fatper serving

3 cups cornbread, crumbled2 cups dry bread, crumbled*1 cup celery, chopped1 small onion, chopped1⁄2 cup green pepper, chopped (optional)1⁄2 Tablespoon poultry seasoning1⁄2 teaspoon pepper 3 eggs, beaten2 cups meat broth or broth made from

instant bouillon

Preheat oven to 450° F. Mix breads,vegetables and seasonings together.Stir in broth and eggs until thoroughlymixed. Place in a shallow baking pan.Bake at 450° F for 30 minutes, or untilevenly browned.

* You can use any mixture ofcornbread and dry bread to equal5 cups total.

Toasted CroutonsCut day-old or dry breadinto 1⁄2-inch squares. Melt alittle butter or margarine in a largeskillet. Add bread cubes and cookuntil lightly browned all over. Seasonwith garlic or onion powder, currypowder or any of your favoriteseasonings. Use croutons right awayor freeze to use later.

Old FashionedBread PuddingMakes 6 servings286 calories and8 grams of fat perserving

3 slices day-old or dry bread2 Tablespoons butter or margarine3⁄4 cup brown sugar1⁄2 cup raisins3 eggs11⁄4 cups lowfat milk1⁄4 teaspoon salt1 teaspoon vanilla

Spread the bread with butter ormargarine and cut into 1-inch cubes.In a 1 quart glass casserole, combinebrown sugar, bread cubes and raisins.In a mixing bowl blend eggs, milk, saltand vanilla. Pour over bread mixture;lightly blend. Microwave HIGH(100%), covered, 8 to 10 minutes. Witha pot holder, turn the dish 1⁄4 turn after5 minutes of cooking. Pudding is donewhen the edges are firm and center isalmost set. Let sit 10 minutes, covered,before serving. Serve warm or cold.

26

Buy day-old bread or rolls and use in recipes.

Cereal BarsMakes 16 bars186 calories and 7 grams of fat per bar1⁄4 cup butter or margarine32 large marshmallows

or 3 cups miniature marshmallows(one 101⁄2 ounce bag)

1⁄2 cup peanut butter1⁄2 cup nonfat dry milk (optional)1 cup raisins4 cups unsweetened oat or

rice dry cereal

Butter square pan, 9 x 9 x 2 inches. Inlarge saucepan, melt butter andmarshmallows over low heat, stirringconstantly. Stir in peanut butter untilmelted. Stir in dry milk. Fold inraisins and cereal, stirring until evenlycoated. With buttered hands, pat intopan. Cool and cut into bars.

Soft Oatmeal CookiesMakes 5 dozen cookies115 calories and 6 grams of fatper cookie

11⁄2 cups vegetable shortening3⁄4 cup white sugar3⁄4 cup firmly packed brown sugar3 eggs2 teaspoons vanilla3 cups flour11⁄2 teaspoon baking soda1 teaspoon salt11⁄2 teaspoons cinnamon3 cups oatmeal, uncooked1 cup raisins (optional)

Preheat oven to 350° F. Beat togethershortening and sugars until light andfluffy. Beat in eggs and vanilla.Combine flour, baking soda, salt, andspices; add to sugar and shorteningmixture, mixing well. Stir in oatmealand raisins. Drop by roundedtablespoonfuls onto an ungreasedcookie sheet. Bake 12 to 15 minutes.Store in tightly covered container.

27

Bake cookies from recipes instead of buying mixesor ready-made cookies.

Chili MacaroniMakes 5 servings, 315 calories and11 grams of fat per serving4 cups of prepared chili

(about 1⁄2 of recipe)2 cups cooked macaroni1⁄2 cup shredded cheddar

or colby cheese

Heat chili and macaroni together inskillet over medium heat until hot.Sprinkle with cheese, serve.

Stuffed Baked Potatoes 348 calories and 5 grams of fatper stuffed potato

Prepared chiliBaked potatoesOther toppings, you choose:

chopped onion, shredded cheese,chopped cooked broccoli

Prepare one potato for each person.Heat chili until hot. Cut opening in thetop of the potatoes and top each withabout 1⁄2 cup chili and other toppingsyou choose.

Mini Pizzas170 calories and 5 grams of fatper mini pizza

English muffins or hamburger buns, halvesPrepared chiliMozzarella cheese, shredded or sliced

Spread each half muffin or bun with 1⁄4cup chili. Top with cheese. Microwaveon HIGH for 15 to 20 seconds, untilcheese is melted, or broil in oven untilhot.

ChiliMakes 10 servings230 calories and 9 grams of fatper serving1⁄2 cup onion, chopped1 pound ground beef1 to 2 Tablespoons chili powder1⁄2 teaspoon pepper16 ounce can (2 cups) tomatoes2 (8 ounce) cans tomato sauce2 (15 ounce) cans kidney beans, undrained

Brown ground beef and onion in largefrying pan. Drain fat. Place in largesoup pot or kettle. Add remainingingredients and simmer for15 to 20 minutes, until very hot. Placeextra chili in small, shallow containersand refrigerate right away to use in aday or two.

Fix a big pot of chili.

Leftover chili can make quick, easy meals.Use leftover chili to make one of the following recipes.

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Beef and Vegetable SoupMakes 4 servings374 calories and 11 grams of fatper serving

2 cups diced cooked beef1 can (101⁄2 ounces) tomato soup

or 1 can (16 ounces) tomatoes1 can (16 ounces) mixed vegetables*1⁄2 cup uncooked macaroni or noodles1⁄4 teaspoon pepper4 cups water

Mix all ingredients in a large pot. Bring to a boil over mediumheat. Reduce heat and simmer until macaroni or noodles are done.

*You may also use 2 cups of cooked or frozen vegetables, such ascelery, carrots, green beans, peas, corn or potatoes.

29

Plan two meals from a large piece of meat.

Beef PotRoast

401 caloriesand 13 gramsof fat per serving (one serving is 3 ounces of meat,1 potato, 2 carrots)

1 beef chuck roast, 3 to 4 poundspepper and salt1 tablespoon vegetable oil1⁄2 cup water or tomato juice4 potatoes, peeled and cut up4 to 6 small, whole onions8 carrots, cut up

Trim excess fat from roast. Sprinklewith salt and pepper. Heat vegetableoil in a fry pan or skillet. Place roast inoil and brown on both sides. Placebrowned meat in covered casseroledish. Pour water or tomato juice over.Cover and roast in 325° F oven for2 to 21⁄2 hours. Add vegetables to meat.Cover and continue cooking about 45minutes or until meat and vegetablesare tender. You can also cook on top ofthe stove at low heat. Serve.

Immediately after the meal, removebone and fat from leftover meat. Cutmeat into bite-size pieces. Refrigerateand use in 1 or 2 days, or label, dateand freeze and use in 2 to 3 months.

Use leftover Beef Pot Roast to makeBeef & Vegetable Soup.

Baked Turkey Legs and GravyMakes 4 servings318 calories and 12 grams of fatper serving

2-3 large turkey drumsticks, fresh or frozen1⁄4 teaspoon poultry seasoning1⁄8 teaspoon pepper2 cups water

Thaw frozen drumsticks inrefrigerator. Put drumsticks in abaking pan and sprinkle withseasonings. Add water and cover witha lid, or with foil. Bake at 350° F forabout 11⁄2 hours. Turn drumstickshalfway through cooking.

Take drumsticks out of pan. Separatemeat from skin and bones. Keep meathot (160° F) until ready to serve.Measure cooking liquid. Spoon off asmuch of the fat layer as possible. Addwater to liquid, if necessary, to make 2 cups. Use the liquid for turkeygravy.

Turkey GravyMakes 4 servings, 60 calories and21⁄2 grams of fat per serving

2 Tablespoons flour or1 Tablespoon cornstarch

2 Tablespoons water2 cups turkey cooking liquid

Mix flour and water until smooth. Stirinto turkey cooking liquid. Bring to aboil and cook, stirring constantly, untilthickened, about 2 minutes.

Baked Rice and PeasMakes 6 servings169 calories and no grams of fatper serving

1 cup uncooked white rice2 cups frozen green peas2 cups hot water

Combine rice, peas and hot water in a2 or 3 quart baking dish. Stir. Coverwith a tight-fitting lid or foil. Bake at350° F for 30 minutes. Fluff with afork.

30

Watch for special prices on meats.Try turkey legs when they are at a good price.

Spaghetti with MeatSauce

Makes 4 servings361 calories and

4 grams of fatper serving

1⁄2 pound ground beef1 (15 ounce) jar spaghetti sauce1 (8 ounce) package spaghetti

Brown ground beef, drain, and mixwith spaghetti sauce. Heat through.Cook spaghetti according to packagedirections. Serve meat sauce overcooked spaghetti.

Hamburger HashMakes 4 servings328 calories and11 grams of fatper serving1⁄2 pound ground beef1 large onion, chopped4 potatoes, scrubbed or peeled and sliced1 cup water1⁄2 teaspoon garlic powderSalt and pepper to taste1 cup peas or corn, canned or frozen

Brown ground beef and onions. Drainfat from cooked meat. Add potatoesand water. Add seasonings, mix well.Cover and simmer on low for30 minutes. Stir in corn or peas, andsimmer about 10 minutes untilpotatoes are tender and liquid cooksaway.

31

Mix meat with potatoes, beans, noodles or riceto make an inexpensive main dish.

32

Stir-fried Rice and VegetablesMakes 6 servings264 calories and 3 grams of fatper serving

1 Tablespoon vegetable oil1 onion, chopped2 cups chopped vegetables of your

choice — carrots, celery, peas, corn, orbroccoli

1 Tablespoon soy sauce2 cups cooked dried red beans or

1 can (16 ounces) red or kidney beans,drained

3 cups cooked rice

Heat oil in large fry pan. Add onionand other chopped vegetables and stir,and cook over medium-high heat untiljust barely cooked. Stir in cooked riceand sprinkle with soy sauce. Stir incooked beans. Heat through andserve.

Lentils 1 - 2 - 3Makes 6 servings282 calories and 1 gram of fatper serving

1 pound dry lentils1 teaspoon salt5 cups boiling water1 can (16 ounces) tomatoes or

tomato sauce2 Tablespoons chili powder1 large onion, chopped1⁄2 cup celery, chopped1⁄2 teaspoon garlic powder

Rinse lentils and pick out any stems orstones. Add salt and lentils to boilingwater. Cover and simmer 30 minutes.Do not drain. Add tomatoes or tomatosauce, chili powder, onions, celery andgarlic powder. Cover and simmer 30 minutes more. Serve with rice ornoodles, or put in a taco or burrito.

A meal does not have to include meat.Cheese, eggs, and cooked beans and peas areall good in place of meat.

R-10/2000

Sweet snackPeanut Butter BallsMakes 30 balls67 calories and 4 grams of fat per ball

1 cup peanut butter1⁄2 cup nonfat dry milk1⁄4 cup honey1⁄2 cup crushed dry cereal

Mix the peanut butter, dry milk andhoney together. Form mixture intosmall balls, and then roll balls intocrushed cereal. Chill until firm.

Crunchy snackBaked Tortilla Chips1 package soft corn tortillas

Heat oven to 450°F. Spray 2 bakingsheets with non-stick cooking spray.Cut each tortilla into 8 wedges. Place asingle layer on sheet. Bake 6 minutesor until crisp, but NOT brown; cool.Serve with salsa or Chili-Bean Dip (seerecipe next column).

Chewy snackPopcorn or raisins(for children over 4)

Bite-size snackCereal mix with raisins(for children over 4)

Party snackChili-Bean DipMakes 8 servings — 1⁄4 cup each60 calories and 1⁄2 gram of fatper serving (without cheese)

1 can (16 ounces) kidney beans orpinto beans, drained or2 cups of cooked dried beans

1 teaspoon chili powder2 Tablespoons chopped onion2 Tablespoons shredded cheese

(optional)

Mash beans in a bowl. Add onion andchili powder. Add shredded cheese, ifused. Serve warm or cold with BakedTortilla Chips (see recipe, left),vegetables, crackers or chips.

Cold snackPurple Cow or Orange CowAbout 220 calories and 7 grams of fatper serving

Fill a tall glass half full of orange orgrape juice (about 3⁄4 cup). Add onescoop of vanilla ice cream.

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Snack recipes

Page number

Baked Rice and Peas . . . . . . . . . . . . 30Baked Tortilla Chips . . . . . . . . . . . . 33Baked Turkey Legs and Gravy . . . . . . . . 30Beef and Vegetable Soup . . . . . . . . . . 29Beef Pot Roast . . . . . . . . . . . . . . . 29Cereal Bars . . . . . . . . . . . . . . . . 27Chili . . . . . . . . . . . . . . . . . . . 28Chili-Bean Dip . . . . . . . . . . . . . . . 33Chili Macaroni . . . . . . . . . . . . . . . 28Cornbread Stuffing . . . . . . . . . . . . . 26Hamburger Hash . . . . . . . . . . . . . . 31Lentil Soup . . . . . . . . . . . . . . . . 24Lentils 1 - 2 - 3 . . . . . . . . . . . . . . . 32Mini Pizzas . . . . . . . . . . . . . . . . 28Old Fashioned Bread Pudding . . . . . . . . 26Peanut Butter Balls . . . . . . . . . . . . . 33Pinto Bean Fiesta Cake . . . . . . . . . . . 25Purple Cow or Orange Cow . . . . . . . . . 33Snack Recipes . . . . . . . . . . . . . . . . 33Soft Oatmeal Cookies . . . . . . . . . . . . 27Spaghetti with Meat Sauce . . . . . . . . . . 31Stir-fried Rice and Vegetables . . . . . . . . 32Stove-Top Baked Beans . . . . . . . . . . . 24Stuffed Baked Potatoes . . . . . . . . . . . 283 Bean Hot Dish . . . . . . . . . . . . . . 25Toasted Croutons . . . . . . . . . . . . . . 26

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Recipe index

© 2002 by the Board of Regents of the University of Wisconsin System doing business as the division of CooperativeExtension 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 FamilyLiving Programs staff and specialists, University of Wisconsin-Extension Cooperative Extension:Laurie Boyce, program leader, Family Living Programs, and former family resource management specialist,

UW-ExtensionCarmen Carrera, nutrition educator, Kenosha CountyKathy Drake, nutrition educator, Marathon CountyEllen Henert, associate media specialist, UW-ExtensionBarbara Love, nutrition educator, Milwaukee CountyBeverly Phillips, senior outreach specialist, UW-MadisonJoan Ploetz, Nutrition Education Program coordinator, Milwaukee CountyBarbara Roder, Nutrition Education Program coordinator, Fond du Lac CountyJane 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 CountyPat Ludeman, Nutrition Education Program coordinator, Dane CountyMary Mueller, lecturer, Southeast District UW-ExtensionNutrition educators

Reviewers: Reviewed in 2002 by Amy Rettammel, outreach specialist, Nutritional Sciences, UW-Madison and UW-Extension. Original reviewers: Mary Mennes, professor, Department of Food Science, University ofWisconsin-Madison, and food management specialist, UW-Extension (retired); April Lakas-Schmid, NutritionEducation Program coordinator, Adams, Juneau and Columbia counties; Ruth Vollrath, Nutrition EducationProgram coordinator, and Sharris Bailey, staff assistant, Rock County UW-Extension.

University of Wisconsin-Extension, Cooperative Extension, in cooperation with the U.S. Department ofAgriculture 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 andprogramming, including Title IX requirements. If you need this material in an alternative format, contactCooperative Extension Publications at (608) 262-2655 (Voice & TDD) or the UW-Extension Office of EqualOpportunity 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 — fromyour Wisconsin county UW-Extension office or:

Cooperative Extension PublicationsToll-free: (877) 947-7827 (877-WIS-PUBS); Fax: (414) 389-9130Internet: www1.uwex.edu/ces/pubs

B3487 Stretching Your Food Dollars:Planning Meals and Shopping (Revised 2002) R-06-2002

Acknowledgments

Note: Stretching Your Food Dollars B3487 replaces Planning Makes the Difference B3486.

Food Guide Pyramid, Home & Garden Bulletin 252,(Washington, DC: U.S. Department ofAgriculture), 1992.If you have access to the Internet, you can getthe latest dietary guidelines including theFood 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 locallibrary. Most public libraries have a free computerconnected to the Internet.

Recipe sources include:

“The Basic Steps to Building a Better Diet,” DaneCounty UW-Extension EFNEP.

“Buy Better, Eat Better” interactive videotapelessons, UW-Extension EFNEP.

“Eating Right Is Basic,” Michigan State UniversityCooperative Extension.