Here's this week's best buys in southeast Michigan. Ingredients in italics are more expensive than the rule of thumb I use for truly frugal cooking, 45¢ per serving.
Meat
Cost for a cooked 3 oz serving
42¢ Whole chicken .89 per pound (Kroger)
42¢ Pork shoulder, bone-in [western ribs] 1.19 per pound (Meijer)
42¢ Ground beef, hamburger 1.59 per pound (Kroger)
45¢ Ham, boneless 1.99 per pound (Kroger)
48¢ Pork loin, boneless 1.59 per pound (Meijer)
48¢ Ground chuck 1.92 per pound (Meijer)
48¢ Ground turkey 1.79 per pound (Kroger)
51¢ Ham, boneless 2.19 per pound (Kroger)
60¢ Bottom round 2.19 per pound (Meijer)
63¢ Chicken breast, boneless 2.49 per pound (Kroger)
Meat Alternatives
Cost for equivalent to 3 oz serving of meat
24¢ Eggs .98 per dozen (Meijer, Kroger)
33¢ Milk 1.77 per gallon (Kroger)
57¢ Cheese 3.00 per pound (Kroger)
Fruits and Vegetables
Cost for 1/2 cup serving
12¢ Potatoes, .29 per pound (Kroger)
12¢ Onions .56 per pound (Kroger)
16¢ Apricots, fresh .99 per pound (Meijer)
22¢ Nectarines, fresh .99 per pound (Meijer)
26¢ Peaches, fresh .99 per pound (Meijer)
52¢ Cantaloupe, fresh 1.77 each (Kroger)
$1.12 Blueberries, fresh 2.50 per 6 ounces (Kroger)
Stock The Pantry
$1.75 Catsup, Meijer brand 46 oz .04 per ounce(Meijer)
$1.79 Butter, Kroger 1 pound
Other good buys
Almonds 4.99 per pound (Meijer)
Bacon 2.50 per pound (Kroger)
Sunday, May 24, 2009
Saturday, May 23, 2009
Basil Tomato Salad
A Roma tomato, a few chunks of cheese, and a basil leaf cut chiffonade.*
Basil Tomato Salad
Slice tomato in 1/4 inch slices.
Cube cheese.
Roll fresh basil leaves into cylinders, and slice into thin ribbons.
Mix tomato, cheese, and basil gently in a serving bowl. Sprinkle with oil and vinegar. Season to taste with salt and pepper.
Refrigerate until ready to serve, at least 2 hours.
*A fancy culinary term that means roll it up and slice it into thin ribbons.
Basil Tomato Salad
| Tomato, fresh | 1 lb |
| Cheese, mozzarella | 8 ounces |
| Basil | 2 fresh leaves |
| Vinegar | 2 Tbsp |
| Oil | 1 Tbsp |
Slice tomato in 1/4 inch slices.
Cube cheese.
Roll fresh basil leaves into cylinders, and slice into thin ribbons.
Mix tomato, cheese, and basil gently in a serving bowl. Sprinkle with oil and vinegar. Season to taste with salt and pepper.
Refrigerate until ready to serve, at least 2 hours.
*A fancy culinary term that means roll it up and slice it into thin ribbons.
Friday, May 22, 2009
Extremely Frugal Pita Bread
It's a simple yeast bread, cooked hot and fast in a 500° F oven.
Pita Bread
Dissolve yeast and sugar in 1/2 C warm water. Let set 10-15 minutes until water is frothy.
Combine flour and salt, and make a well in the middle.
Pour yeast into well, and slowly add 1 C warm water. Knead 10-15 minutes.
Grease a large bowl. Place dough in bowl and turn once, leaving a thin film on top of dough ball. Cover with a damp towel, and let rise about 3 hours, until double in bulk.
Roll out a thick rope and cut into 12 small pieces. Roll into balls, and place on a floured surface to rest for 10 minutes.
Preheat oven and baking sheet to 500°
Roll dough out into circles 1/4 inch thick. Let proof for 10-15 minutes.
Bake 4 minutes until bread puffs up Turn over and bake 2 minutes longer. Remove with spatula and press down. Cool on rack with moist towel over them.
Don't roll the circles too thin; you'll end up with flatbread crackers that don't puff.
Pita Bread
| Yeast | 2 1/4 tsp |
| Sugar | 1 tsp |
| Water | 1 1/2 C |
| Flour | 3 C |
| Salt | 1 1/4 tsp |
Dissolve yeast and sugar in 1/2 C warm water. Let set 10-15 minutes until water is frothy.
Combine flour and salt, and make a well in the middle.
Pour yeast into well, and slowly add 1 C warm water. Knead 10-15 minutes.
Grease a large bowl. Place dough in bowl and turn once, leaving a thin film on top of dough ball. Cover with a damp towel, and let rise about 3 hours, until double in bulk.
Roll out a thick rope and cut into 12 small pieces. Roll into balls, and place on a floured surface to rest for 10 minutes.
Preheat oven and baking sheet to 500°
Roll dough out into circles 1/4 inch thick. Let proof for 10-15 minutes.
Bake 4 minutes until bread puffs up Turn over and bake 2 minutes longer. Remove with spatula and press down. Cool on rack with moist towel over them.
Don't roll the circles too thin; you'll end up with flatbread crackers that don't puff.
Thursday, May 21, 2009
Simple Roman Bean Spread
Navy beans, rosemary, and garlic highlight this simple bean spread, which dates from Roman times. It makes a dip similar to hummus, and is great on pita or flatbreads.
Roman Bean Spread
Soak beans overnight, drain and rinse. Cover with fresh water and simmer 1 hour or until very tender.
Saute oil, garlic, and rosemary for 5 minutes, let cool.
Put beans in food processor. With motor running, slowly add garlic mixture.
Add Worcestershire sauce and lemon juice. Taste for seasoning and adjust salt and pepper.
Refrigerate for at least 3 hours before serving.
Roman Bean Spread
| Navy beans | 1 C |
| Oil | 2 Tbsp |
| Garlic clove | 1 |
| Rosemary | 1/2 tsp |
| Worcestershire sauce | 1 tsp |
| Lemon juice | 1 Tbsp |
| Salt | |
| Pepper |
Soak beans overnight, drain and rinse. Cover with fresh water and simmer 1 hour or until very tender.
Saute oil, garlic, and rosemary for 5 minutes, let cool.
Put beans in food processor. With motor running, slowly add garlic mixture.
Add Worcestershire sauce and lemon juice. Taste for seasoning and adjust salt and pepper.
Refrigerate for at least 3 hours before serving.
Wednesday, May 20, 2009
$5 Dinner Roman Navy Beans
$5.00 Menu
This ~$4.25 dinner provides 1/2 cup beans, 1/2 cup tomatoes, 2 ounces of cheese, and 3 pita breads per person.
Roman Navy Beans
Pita bread
Mozzarella Tomato Salad
Buy: Nothing
Pantry: Navy beans, olive oil, rosemary, garlic, flour, cheese
For 4 servings
1 pound flour .46
1/2 pound navy beans .50
1/4 C olive oil .75
8 oz mozzarella 1.50
1 pound Roma tomatoes 1.00
garlic, rosemary,
Total $4.21
This ~$4.25 dinner provides 1/2 cup beans, 1/2 cup tomatoes, 2 ounces of cheese, and 3 pita breads per person.
Roman Navy Beans
Pita bread
Mozzarella Tomato Salad
Buy: Nothing
Pantry: Navy beans, olive oil, rosemary, garlic, flour, cheese
For 4 servings
1 pound flour .46
1/2 pound navy beans .50
1/4 C olive oil .75
8 oz mozzarella 1.50
1 pound Roma tomatoes 1.00
garlic, rosemary,
Total $4.21
Sunday, May 17, 2009
The Price is Right
Here's this week's best buys in southeast Michigan. Ingredients in italics are more expensive than the rule of thumb I use for truly frugal cooking, 45¢ per serving.
Meat
Cost for a cooked 3 oz serving
35¢ Pork, western ribs .98 per pound (Kroger)
41¢ Ground beef, 27% 1.59 per pound (Kroger)
42¢ Chicken, whole .89 per pound (Kroger)
43¢ Chicken, thighs 1.19 per pound (Kroger)
51¢ Ground chuck, 1.99 per pound (Meijer)
51¢ Chicken, boneless skinless breasts 1.99 per pound (Meijer)
Meat Alternatives
Cost for equivalent to 3 oz serving of meat
24¢ Eggs .98 per dozen (Meijer)
33¢ Milk 1.77 per gallon (Kroger)
57¢ Cheese 3.00 per pound (Meijer, Kroger)
Fruits and Vegetables
Cost for 1/2 cup serving
20¢ Broccoli, frozen (Kroger)
24¢ Avocado 1.00 each (Kroger)
Stock The Pantry
Brown sugar .50 per pound (Meijer)
White sugar .40 per pound (Meijer)
Other good buys
Cocoa 3.11 per pound (Meijer)
Cocoa will probably get more expensive as the year goes on, due to a fungal problem that is limiting the supply. MIlk continues to drop in price. Kroger's $1.77 per gallon is the lowest it's been in a couple years. Also watch for pork prices to drop for a while.
Meat
Cost for a cooked 3 oz serving
35¢ Pork, western ribs .98 per pound (Kroger)
41¢ Ground beef, 27% 1.59 per pound (Kroger)
42¢ Chicken, whole .89 per pound (Kroger)
43¢ Chicken, thighs 1.19 per pound (Kroger)
51¢ Ground chuck, 1.99 per pound (Meijer)
51¢ Chicken, boneless skinless breasts 1.99 per pound (Meijer)
Meat Alternatives
Cost for equivalent to 3 oz serving of meat
24¢ Eggs .98 per dozen (Meijer)
33¢ Milk 1.77 per gallon (Kroger)
57¢ Cheese 3.00 per pound (Meijer, Kroger)
Fruits and Vegetables
Cost for 1/2 cup serving
20¢ Broccoli, frozen (Kroger)
24¢ Avocado 1.00 each (Kroger)
Stock The Pantry
Brown sugar .50 per pound (Meijer)
White sugar .40 per pound (Meijer)
Other good buys
Cocoa 3.11 per pound (Meijer)
Cocoa will probably get more expensive as the year goes on, due to a fungal problem that is limiting the supply. MIlk continues to drop in price. Kroger's $1.77 per gallon is the lowest it's been in a couple years. Also watch for pork prices to drop for a while.
Sunday, May 10, 2009
The Price is Right
Here's this week's best buys in southeast Michigan. Ingredients in italics are more expensive than the rule of thumb I use for truly frugal cooking, 45¢ per serving.
Meat
Cost for a cooked 3 oz serving
29¢ Turkey breast, bone in .88 per pound (Kroger)
43¢ Ground beef, 27% 1.66 per pound (Meijer)
43¢ Pork, country style ribs 1.19 per pound (SaveALot)
46¢ Chicken breast, boneless 1.78 per pound (Kroger)
46¢ Chicken, whole .98 per pound (Meijer)
48¢ Turkey, ground 1.79 per pound (Kroger)
54¢ Round steak 1.98 per pound (Kroger)
Meat Alternatives
Cost for equivalent to 3 oz serving of meat
20¢ Peanut butter .99 for 18 oz jar (Kroger)
24¢ Eggs .98 per dozen (Meijer)
33¢ Milk 1.77 per gallon (Kroger)
Fruits and Vegetables
Cost for 1/2 cup serving
8¢ Bananas .29 per pound (Meijer)
13¢ Apples .98 per pound (Meijer)
Stock The Pantry
Bacon Plumrose 2.19 per pound (Meijer)
Butter 1.79 per pound (Kroger)
Catsup Hunts 1.00 per 18 oz (Meijer)
Walnuts 3.99 per pound (Meijer)
Other good buys
Mac&Cheese 25¢ per box (SaveALot)
MIlk continues to drop in price. Kroger's $1.77 per gallon is the lowest it's been in a couple years. Also watch for pork prices to drop for a while.
Meat
Cost for a cooked 3 oz serving
29¢ Turkey breast, bone in .88 per pound (Kroger)
43¢ Ground beef, 27% 1.66 per pound (Meijer)
43¢ Pork, country style ribs 1.19 per pound (SaveALot)
46¢ Chicken breast, boneless 1.78 per pound (Kroger)
46¢ Chicken, whole .98 per pound (Meijer)
48¢ Turkey, ground 1.79 per pound (Kroger)
54¢ Round steak 1.98 per pound (Kroger)
Meat Alternatives
Cost for equivalent to 3 oz serving of meat
20¢ Peanut butter .99 for 18 oz jar (Kroger)
24¢ Eggs .98 per dozen (Meijer)
33¢ Milk 1.77 per gallon (Kroger)
Fruits and Vegetables
Cost for 1/2 cup serving
8¢ Bananas .29 per pound (Meijer)
13¢ Apples .98 per pound (Meijer)
Stock The Pantry
Bacon Plumrose 2.19 per pound (Meijer)
Butter 1.79 per pound (Kroger)
Catsup Hunts 1.00 per 18 oz (Meijer)
Walnuts 3.99 per pound (Meijer)
Other good buys
Mac&Cheese 25¢ per box (SaveALot)
MIlk continues to drop in price. Kroger's $1.77 per gallon is the lowest it's been in a couple years. Also watch for pork prices to drop for a while.
Monday, May 4, 2009
The Price is Right
Here's this week's best buys in southeast Michigan. Ingredients in italics are more expensive than the rule of thumb I use for truly frugal cooking, 45¢ per serving.
Meat
Cost for a cooked 3 oz serving
37¢ Chicken breast, bone in 1.29 per pound (Meijer)
45¢ Ground chuck 1.78 per pound (Kroger)
53¢ Pork loin, boneless 1.79 per pound (Meijer)
Meat Alternatives
Cost for equivalent to 3 oz serving of meat
24¢ Eggs .98 per dozen (Meijer + Kroger)
37¢ Milk 1.98 per gallon (Meijer + Kroger)
49¢ Cottage cheese 1.99 per 24 oz (Kroger)
51¢ Cheese 2.69 per pound (Kroger)
Fruits and Vegetables
Cost for 1/2 cup serving
13¢ Cameo apples .88 per pound (Kroger)
17¢ Green beans, frozen 1.00 per pound (Meijer)
20¢ Broccoli, frozen 1.00 per pound (Meijer)
Stock The Pantry
3.88 Sugar 10 pound package (Meijer)
Meat
Cost for a cooked 3 oz serving
37¢ Chicken breast, bone in 1.29 per pound (Meijer)
45¢ Ground chuck 1.78 per pound (Kroger)
53¢ Pork loin, boneless 1.79 per pound (Meijer)
Meat Alternatives
Cost for equivalent to 3 oz serving of meat
24¢ Eggs .98 per dozen (Meijer + Kroger)
37¢ Milk 1.98 per gallon (Meijer + Kroger)
49¢ Cottage cheese 1.99 per 24 oz (Kroger)
51¢ Cheese 2.69 per pound (Kroger)
Fruits and Vegetables
Cost for 1/2 cup serving
13¢ Cameo apples .88 per pound (Kroger)
17¢ Green beans, frozen 1.00 per pound (Meijer)
20¢ Broccoli, frozen 1.00 per pound (Meijer)
Stock The Pantry
3.88 Sugar 10 pound package (Meijer)
Friday, May 1, 2009
The True Cost of Protein
I usually compare the cost of a meal based on a 3 or 4 ounce serving of meat. I have a personal rule of thumb that I should keep the average cost below 45¢ per serving. See this post for how to calculate the cost per serving.
The cost of protein is a different calculation, since a serving of meat or meat equivalent can vary widely in how much protein it provides. The chart below will give you a glimpse into the true cost of protein.
Price is price per pound except for eggs (dozen), tuna (5 oz can), and milk (gallon). All prices are the lowest price I've paid since January 1, 2009.
Protein cost is for 20 grams of protein, about 1/2 to 1/3 of your daily requirement.
Hot dogs, sausage, and catfish are surprisingly expensive sources of protein. Tuna, chicken, and pork loin are good buys if you want meat as the focal point of the meal. As you might guess, lentils, peanut butter and navy beans can bring your costs way down. But notice that turkey, eggs and chicken, when on sale, are really very cheap sources of protein.
One creative way to provide protein is to use a small amount of meat along with the beans or eggs or peanut butter. The meat helps create some variety in the lentils and bean dishes that I serve several times a week. For example, baked beans at lunch can provide nearly 1/3 of the day's protein, and you'll then find a lot more room in your budget for the chicken or pork main dish at night.
The cost of protein is a different calculation, since a serving of meat or meat equivalent can vary widely in how much protein it provides. The chart below will give you a glimpse into the true cost of protein.
Price is price per pound except for eggs (dozen), tuna (5 oz can), and milk (gallon). All prices are the lowest price I've paid since January 1, 2009.
Protein cost is for 20 grams of protein, about 1/2 to 1/3 of your daily requirement.
| Item | Price | Protein cost |
| Lentils | .79 | .12 |
| Peanut butter | 1.21 | .22 |
| Navy beans | .99 | .22 |
| Turkey, whole | .77 | .25 |
| Eggs | 1.00 | .26 |
| Chicken leg quarters | .59 | .26 |
| Milk | 1.99 | .31 |
| Boneless chicken breast | 1.69 | .33 |
| Ground beef (26%) | 1.60 | .38 |
| Whole chicken | .89 | .44 |
| Tuna | .71 | .44 |
| Pork loin, boneless | 1.79 | .45 |
| Turkey, ground | 1.99 | .46 |
| Round steak (bottom round) | 2.49 | .46 |
| Hot dog (beef & pork) | 1.39 | .53 |
| Cheddar cheese | 3.33 | .59 |
| Pork steaks | 1.99 | .66 |
| Sausage | 1.89 | .91 |
| Catfish | 1.59 | 1.24 |
Hot dogs, sausage, and catfish are surprisingly expensive sources of protein. Tuna, chicken, and pork loin are good buys if you want meat as the focal point of the meal. As you might guess, lentils, peanut butter and navy beans can bring your costs way down. But notice that turkey, eggs and chicken, when on sale, are really very cheap sources of protein.
One creative way to provide protein is to use a small amount of meat along with the beans or eggs or peanut butter. The meat helps create some variety in the lentils and bean dishes that I serve several times a week. For example, baked beans at lunch can provide nearly 1/3 of the day's protein, and you'll then find a lot more room in your budget for the chicken or pork main dish at night.
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