Low Carb on a Budget

[cheapgeek]

I've been a low carber for almost four years... and a frugal one for about eight months! Fresh, whole foods are more expensive than rice, noodles and potatoes; but fear not - it doesn't have to bust your bank account. Here are a few tips to keep your costs down.

First, Dana Carpender's budget advice. That whole FAQ is good.

* Do as much for yourself as you can. It is always more expensive to pay someone else to do your kitchen work for you. If you're pressed for time, make more "dump and run" crockpot meals or try some OAMC (Once a month cooking).

* If you aren't already, take the time to read ads, shop around, and use coupons.

* If you really want to get down and dirty about saving money, whip up a spreadsheet comparing prices per unit. You'll probably be buying foods you're unfamiliar with, like flax seeds and almond meal. It seems like a lot of these products come in different sized packages at different stores, including from the bulk store near me where everything is priced per unit of 100 grams. I was really surprised at some of the comparisons.

* Don't rule out smaller stores. The Asian grocery stores near me have certain produce items, tofu, and spices at a far better price than the grocery chain stores. Small butcher shops, discount and dollar stores can have some good deals, too.

* Treat yourself to steak and chicken breasts if you really want them, but choose less expensive meats like hamburger and chicken leg quarters more often.

* Scan the reduced rack for cheap produce and meat. I try to do my shopping at times where I know I'll have prep time when I get home, for aging veggies that need to be chopped, blanched and frozen; or for last-day-of-sale meats that I can cook right away.

* Get the most out of your meat by saving the bones and juices for broth. You'll never find store bought broth as good as what you'll make just by tossing meat leftovers into the freezer to be simmered. Added health bonus: it's a better source of calcium.

* Likewise, save your veggie scraps and cooking water in the freezer to boil into a broth. I keep one container or bag for broccoli/cauliflower bits and steaming water. Another container gets celery, carrots, peppers, tomatoes, onions, garlic and cooking water if I used any. That's for all other soups. Again, it's superior to anything you could buy, and basically free when you consider the veggie scraps would have otherwise been garbage. Added health bonus: all those vitamins and good things that dissolved out into the cooking water. After I boil up the broth, I pour it into the ice cube tray, freeze, then store the cubes in a plastic container.

* You pay good money for cooking oils and butter, so don't toss your bacon and sausage grease. It makes outstanding eggs and mock hashbrowns.

* Keep cheap protein sources handy. Eggs, peanut butter, and protein powder drink mixes are a good deal.

* Skip low carb junk food. It's expensive and pretty disappointing all the way around. Keep some cocoa powder handy, and you can make your own treats that are probably better for you, anyway.

* Read labels carefully on low carb products. Don't buy it just because someone slapped "low carb" on the label. The "normal" version is usually good enough. Ranch dressing and tomato sauces with no added sugar are two examples.

* Don't feel obligated to buy expensive, out-of-season produce. Chances are it sat on a truck for a week, anyway. It can't be that healthy. It's okay to rely a little more on canned and frozen vegetables in winter.

* It's okay to sacrifice a few carbs to save a few dollars. I don't buy green onions, I just watch my portions of regular cooking onions. I eat more squash in winter, when it's cheap and plentiful... again, watching the portioning.

* Grow your own. I'm in an apartment and I envy those of you with vegetable gardens. :-) Salad greens and herbs are all I can manage in my windows. I look forward to having a garden some day and teaching myself home canning.

[Valerie in WA]

What awesome tips. Thanks for sharing.