FOOD STAMP CHALLENGE

One week, four people and a tight budget

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MAKING ENDS MEET

The key to stretching your food dollars? Make a plan and stick to it.

Plan a week’s worth of meals and snacks. Gather recipes you will use for the week. Make a menu that takes into consideration nutritional value, seasonal items and family preferences. Check the weekly food ads for sale items and use any food you already have on hand.

Make a shopping list, and stick to it. Organize your list by grouping items according to the sections in the grocery store. Avoid shopping when you’re hungry, tired or rushed. Leave the children at home, if possible. Deviate from the list only when there is a better buy or unadvertised special that fits the meal plan.

Be a smart shopper. To save time, familiarize yourself with the layout of several stores. Take a calculator to the store and keep a running total as you put items in the cart. Compare price and size to find the best bargains. Consider selecting generic or store brand products. Buy just what you can use before it spoils; spoiled food is wasted money.

Strive to make healthful choices. Read nutrition labels and choose energy-dense foods, a choice that means you actually get more for your money. Buying foods with lower nutritional value, even if they are less expensive, may be more expensive in the long run.

Source: Johnson County K-State Research and Extension

A global perspective

What does a week’s worth of groceries look like in other parts of the world?

Hungry Planet: What the World Eats (Material World Books, 10 Speed Press, $40) by Peter Menzel and Faith D’Aluisio is an eye-opening look at what 300 families in 24 countries eat each week.

As you might expect, a refugee family of six in Chad eats sparsely, on just $1.23 a week, while a French family of four spends $419.95 a week at the local hypermart.

As my family and I flipped through the pages, we were spellbound. We surveyed the groceries I had piled on the counter; they paled in comparison to the foods purchased by most of the families in the book.

But aren’t we one of the richest countries in the world, my children wanted to know?

Yes, but it appears that bounty does not extend to those who must rely on food stamps.

| Jill Wendholt Silva, The Kansas City Star

Thai peanut noodles

Makes 4 servings

3 cups (8 ounces) dried whole-grain spaghetti or fettuccine

2 large carrots, peeled, cut in half lengthwise and sliced into 1/2 -inch thick half moons (about 2 cups)

1 medium red bell pepper, sliced into thin, 1-inch long strips (about 1 cup)

1 cup snow peas, trimmed

1/3 cup creamy peanut butter

1/4 to 1/2 cup boiling water

1/4 cup reduced sodium soy sauce

1 tablespoon canola oil

1 tablespoon red wine vinegar

3/4 teaspoon dried ginger

1/2 teaspoon garlic powder

1/4 cup unsalted roasted peanuts, coarsely chopped

2 green onions, sliced (optional garnish)

Bring a large saucepan of water to boil. Add the pasta and carrots and cook according to pasta package directions. Add the bell pepper and snow peas 3 minutes before pasta is done. Drain and return to pan.

While pasta is cooking, whisk together the peanut butter, boiling water, soy sauce, oil, vinegar, ginger and garlic powder in a medium bowl until well blended.

Add the peanut butter mixture to the pasta and stir to combine. Reheat if necessary.

Serve in individual bowls and sprinkle with peanuts.

Challenge notes: I made an executive decision and used whole-grain pasta for added nutrition, although it is an added expense. I chose reduced sodium soy sauce for the same reason.

Source: Harvesters

Pizza pasta salad

Makes 8 servings

1 pound spiral shaped pasta, cooked according to package directions

2 plum tomatoes, chopped

1 (4-ounce) can sliced mushrooms, rinsed and drained

1/2 small red onion, diced

1 small green pepper, diced

1/2 package turkey pepperoni (about 3 ounces)

2 cups part-skim mozzarella cheese, cubed

1 cup light Italian dressing (or make your own vinaigrette, see note)

1 rounded tablespoon tomato paste

1 teaspoon dried Italian seasoning

1 teaspoon garlic powder

Black pepper, to taste

Parmesan cheese, for garnish

Combine cooked pasta, tomatoes, mushrooms, onion, bell pepper, pepperoni and mozzarella in a large bowl. In a small bowl, combine remaining ingredients, whisking with a fork to combine. Toss dressing with pasta to coat evenly. Sprinkle with Parmesan.

Challenge notes: To up the nutrition content, I substituted whole-wheat pasta for regular. I couldn’t find turkey pepperoni at the stores I shopped at so I opted for regular. I also substituted my own vinaigrette because I needed olive oil and vinegar for other recipes. (Use a 4:1 oil to vinegar ratio.)

Source: Harvesters

7 foods to stretch your budget

1. Dry beans: Canned beans are certainly convenient when you’re time pressed, but dry beans are a more economical choice. Soak them the night before and plan several hours of simmering time on the stove.

2. Rice: Rice and beans are a staple food around the world. Switch your family to brown rice and you’ve upped the nutrient and fiber content over plain white rice. Even discount stores are stocking exotic rices, including brown, basmati and jasmine.

3. Whole chicken: The boneless, skinless chicken breast has become ubiquitous at most supermarkets, many of which no longer employ meat cutters on the premises. But if you buy a whole chicken and cut it up yourself, you’ll not only save money, but you’ll also get a more chicken-y flavor. Throw the carcass in a soup pot with diced carrots, celery, onions and parsley and let it simmer on the stove to make homemade soup stock.

4. Greens: Collard greens, beet greens, turnip greens, Swiss chard and kale are among the least expensive vegetables in the produce section, but they provide a big nutritional bang for your buck. Greens are easy to prepare; wash leaves well to remove any grit, remove tough stems and chop. Steam or sauté and serve, no added fat required.

5. Peanut butter: A kid-friendly favorite, peanut butter is a versatile protein source that spans the gamut from main dishes (such as Thai Peanut Noodles) to desserts. But there’s no need to get fancy. Spread on bread it’s a great way to keep hunger pangs at bay.

6. Eggs: In moderation, eggs are a healthy and inexpensive protein choice.

7. Cheese: Fight the urge to buy pre-shredded cheese. Chunk cheese is usually cheaper and stays fresher longer. Individually wrapped cheese slices are also more expensive per ounce than unsliced.

Chicken noodle soup

Makes 8 (1-cup) servings

1 tablespoon butter

1 cup chopped carrot

1 cup chopped potato

1/2 cup thinly sliced celery

1 tablespoon all-purpose flour

3 1/2 cups reduced sodium chicken broth (about 2 cans)

1 cup water

1/4 teaspoon salt

1/4 teaspoon pepper

2 cups uncooked wide egg noodles (about 4 ounces)

1 pound skinned, boned chicken breast halves, cut into 1-inch pieces

2 tablespoons chopped fresh parsley

Melt butter in a large Dutch oven over medium-high heat. Add carrot, potato and celery; sauté 3 minutes. Stir in flour. Gradually add broth, water, salt and pepper, stirring with a whisk; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add noodles and chicken, and bring to a boil. Cover, reduce heat, and simmer 10 minutes. Stir in parsley.

Challenge’s Notes: Daniela liked this soup so much she asked if I would make it after the Food Stamp Challenge. She also reveled in the joys of something as simple and forgotten as bread and butter. The whole family was so enthusiastic about the soup that we ate it all in one sitting. No leftovers as I had planned.

Source: Harvesters

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