How to Cook a Great Family Meal on a Budget

The downturn in the economy, as well food and gas prices, have tightened many family's grocery budgets. Gas prices increase the costs of planting, fertilizing and harvesting crops, as well as transporting them to stores. But with some planning, coupons and a little effort, taste and nutrition do not have to be sacrificed when making meals for your family. The challenge is not lost on executives at in Manchester and Town and Country; they discount 1,700 items of their most purchased foods in addition to their weekly sales. in Manchester and both offer double coupon-discounts, meaning they double the value of your coupon, up to 40 cents.

When making a purchase, my first thought is, "Can I make it myself for less?"  This applies to many things, but when it comes to food, you can have a gourmet meal for less than $20 and a simple meal for less than $10 for a family of four.

Planning meals, making a shopping list and buying in advance can limit impulse buys and extra trips to the supermarket. Coupon clipping and sale items will stock your pantry. For example, if pasta is on sale for 50 cents per pound, buy 10 boxes. Stock up on meats and frozen vegetables which can be stored in the freezer for an extended period of time. I keep frozen green beans on hand, which makes it easier to get my daily servings of vegetables, without all of the chopping and prepping. Saving money and having a full pantry and freezer can give anyone peace of mind.

Buying unprocessed food is good for your body and your wallet. A pound of canned beans costs at least twice as much as dry beans and has more than 1,500 milligrams of sodium. A 15-ounce can of beans is just short of two cups, minus the liquid, but 16 ounces (one pound) of dry beans produces five to six cups cooked.  Dry beans have less sodium, no preservatives, and, if cooked in a crockpot, do not need soaking. Simply bring them to a boil on the stove and add to a crockpot with liquid and cook until tender. The crockpot makes soft and velvety beans.

Following are a few examples of how to make an easy, delicious and nutritious meal for less:

Cooking Beans without a Crockpot
1 pound       beans (kidney, black, garbanzo, etc.), soaked overnight
2 teaspoons     onion powder
2 teaspoons     garlic powder
1                 bay leaf
1 tablespoon    basil
1 tablespoon    oregano
2 teaspoons     cumin
2 teaspoons    salt (to taste)

Method:
Drain beans of soaking liquid and cover with fresh water. Bring to a boil in a pot on the stove.
Add remaining ingredients, except salt, and simmer. Skim foam as necessary.
Add salt when beans are 3/4 done.
Cook until tender, about 60 to 90 minutes.

Cooking Beans with a Crockpot
Use the same ingredients. Beans do not need to be soaked. Bring them to a boil in a pot on the stove. Add them to the crockpot with remaining ingredients including salt. Cook until tender, about three hours.

Vegetable Chili
Ingredients:  
1 tablespoon olive oil
1 small onion, diced
1 chile, diced (a jalapeno for heat or a poblano pepper for a milder smoky flavor)
3 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon oregano
salt and ground pepper to taste
2 zucchini halved lengthwise and sliced crosswise
3 carrots, peeled sliced (or a bag of baby carrots)
1 teaspoon chipotle sauce or canned chipotle chili minced (or to taste)
1 pound red kidney or black beans, cooked and drained
one 28-ounce can crushed tomatoes,
one 12-ouncepackage frozen corn kernels

Method:
Heat oil, add onion, pepper and add garlic and cook until slightly softened. Season with cumin, oregano, salt and pepper.
Add zucchinni and carrots, tossing and cooking until carrots begin to cook. This should take about 5 minutes.
Add beans, chipotle sauce, tomatoes, and corn. Cook until vegetables are tender and chili is heated through. Season again with salt and pepper.

Serve with rice or couscous as well as sour cream, minced onion, chopped cilantro and slices of lime (optional).