Prime Time

POSTED: Sunday, Mar. 22, 2009

Save money on food without sacrificing taste

With today's soaring food prices, we could all use some strategies for saving money at the grocery store. Food prices climbed 7 percent last year, more than twice the average annual increase we've seen over the past 20 years. For many seniors living on fixed incomes, this presents a real hardship.

Private-label products, sometimes called store brands, are surging in sales. These products are often made by the same manufacturer as the pricier brands, with comparable quality.

Bulk food sales have also increased. In addition to their often lower prices, bulk foods offer the additional benefit of being available in small quantities, ideal for shoppers cooking for one or two.

Frozen vegetables, often less expensive than fresh when not in season, offer good value without sacrificing nutrition.

For further savings, bypass processed foods and learn to cook from scratch. Besides saving money, whole foods are healthier, free from added sugars, salt and preservatives.

Seniors can save on food bills by reading grocery sale ads and planning menus around them. Prepare extra portions for the freezer or to use in other recipes later in the week. That way you save time, as well as money.

Lentil vegetable soup

Lentils, and other legumes, are available in the bulk department of many grocery stores. Buy from a store with high turnover on such items, such as the Community Food Co-op, to assure freshness.

Legumes are inexpensive, fairly easy to prepare and full of nutrients and fiber.

2 ounces bacon, thinly sliced

1/2 onion, chopped

1 stalk celery, chopped

1 carrot, chopped

1/2 red pepper, chopped

1-2 cloves garlic, minced

1/4 cup white wine (sauvignon blanc)

3/4 cup lentils, green or brown

1 cup petite diced tomatoes

1/4 teaspoon thyme

1 bay leaf

1/2 teaspoon salt

Fresh black pepper

3 cups chicken broth

1 cup water

2 tablespoons parsley, chopped

1 tablespoon celery leaves, chopped

1 teaspoon balsamic or sherry vinegar

Saute bacon 2-3 minutes.

Add onion, celery, carrot and red pepper. Continue cooking for several minutes until veggies are softened.

Add garlic, wine and lentils. Cook, stirring often, two minutes.

Add tomatoes, spices, water, and broth. Bring to a simmer, cover and cook until lentils are soft but not mushy, about 45 minutes.

Stir in parsley, celery leaves and vinegar.

Makes about two quarts; leftovers freeze well.

Easy pasta bake

Look for whole-grain pasta blends for added nutrition. Hearty meatless dishes are another great way to stretch your grocery dollar.

8 ounces penne or ziti pasta (about 21/2 cups)

11/2 cups pasta sauce (marinara) store bought or homemade

11/2 cups water

1 cup petite diced tomatoes

1/2 cup wine

1 cup shredded cheese

1/4 cup shredded parmesan

1 tablespoon extra-virgin olive oil

2 cups chopped vegetables: zucchini, peppers, eggplant, mushrooms

Heat oven to 375 degrees.

In a 9-inch square casserole dish, toss the veggies with the olive oil and cook until tender, about 20 minutes.

Add all remaining ingredients, reserving 1/3 cup cheese for the topping.

Cover with foil, bake 50 minutes, until most of the liquid has been absorbed.

Uncover, top with remaining cheese and bake additional 10 minutes. Taste for doneness.

Panade

This dish is really French onion soup, in casserole form. It's a great way to use up leftover bread and bits of cheese. Serve with a salad for a main dish, or as a side with beef dishes.

1 tablespoon extra-virgin olive oil

2 teaspoons butter

1 large onion, quartered and thinly sliced

1/2 teaspoon sugar

1/2 teaspoon salt

1/8 teaspoon thyme

Generous grind black pepper

6 ounces stale "bakery" bread, cut into bite-size cubes (about 4 cups 3/4- to 1-inch cubes)

1 cup beef broth

3/4 cup grated cheese (I prefer a mix of Swiss and Parmesan)

Mix seasonings into onions and sauté in oil-butter mix until golden, stirring often.

Spray a 4-6 cup casserole dish generously with non-stick spray.

Layer, in order, half the bread cubes, half the onions, half the cheese. Repeat.

Pour broth over and let rest 15 minutes. Press down gently.

Cover with foil and bake at 350 degrees about one hour. (Spray underside of foil with non-stick spray to prevent sticking.)

Uncover last 10 minutes of cooking time.

Serves two.

Lo mein

Learn to make your favorite take out foods at home; you'll save money producing healthier versions of restaurant favorites. Most Asian pantry ingredients have a long shelf life.

Asia Oriental Market at 2408 Meridian St. has better than grocery store prices on most of these items.

2 cups leftover cooked spaghetti

4 ounces cooked, cubed chicken, beef or pork

2 tablespoons canola oil

1/2 cup onion, thinly sliced

1/2 cup celery, thinly sliced

1/4 cup red pepper, thinly sliced

1/2 cup sliced mushrooms (shitakes preferred)

1 cup Napa cabbage, thinly sliced (substitute any cabbage)

11/2 teaspoons grated ginger

1-2 cloves garlic, minced

1/2 cup bean sprouts

3/4 cup broth (chicken if using chicken or pork; beef for beef)

1 tablespoon cornstarch

1 tablespoon oyster sauce

2 tablespoons low-sodium soy sauce

11/2 teaspoons sesame oil

black pepper

1 teaspoon fish sauce

1/2 cup frozen peas and carrots, thawed

3 tablespoons green onion tops, thinly sliced

In a nonstick 10-inch fry pan cook onion, celery, red pepper and mushrooms in canola oil 2-3 minutes.

Add cabbage, ginger and garlic. Cook until veggies are crisp-tender, additional 3-4 minutes.

In a small bowl, whisk cornstarch into broth. Add oyster sauce, soy, sesame, black pepper and fish sauce.

Pour over veggies and bring to a boil.

Add noodles, meat, sprouts, peas and carrots. Using large tongs, toss until all ingredients are hot.

Stir in green onions and serve.

Leftovers reheat well in microwave.

Crustless smoked salmon quiche

Eggs are inexpensive, full of B vitamins and an excellent source of protein. Once thought to contribute to high cholesterol, recent research shows most people can safely eat an average of one egg per day without ill effects on health. Consult your physician if you have any concerns about cholesterol.

Leeks are a sweet alternative to onions. Look for leeks that are no more than about 1 inch wide; bigger leeks tend to be tough and fibrous, with more waste.

2 teaspoons extra-virgin olive oil

1 cup leeks, sliced

1/2 red pepper, sliced

1/3 cup frozen green peas, thawed

4 ounces smoked salmon, broken into bite-size pieces

2 ounces cheese, grated

2 eggs plus 1 egg white

1 cup low-fat milk

Couple shakes of Tabasco sauce

Spray 8-inch pie dish with non-stick spray.

In a 350-degree oven, cook leeks and red pepper in extra-virgin olive oil minutes in the pie dish until soft, about 10-15 minutes. Remove from oven.

Top with peas, salmon and the cheese.

In a small bowl mix the eggs with the milk, Tabasco, salt and pepper. Pour over other ingredients in the pie dish.

Bake until knife inserted in the center comes out clean, about 45-50 minutes.

Lemon Greek chicken

Chicken legs and thighs are generally less expensive than chicken breasts, yet not nearly as popular. Rich in flavor, with a fraction more fat, legs and thighs don't dry out as easily when cooked.

2 chicken thighs, skin removed and trimmed of all visible fat

2 chicken drumsticks, skin removed and trimmed of all visible fat

2 tablespoons extra-virgin olive oil

2 tablespoon fresh lemon juice

3 cloves garlic, sliced

Several sprigs fresh oregano or 1 teaspoon dry oregano

1/2 teaspoon salt

black pepper

2 red potatoes, cut in half

2 carrots, cut in 2-inch pieces (or 6-8 baby carrots)

1 medium red onion, quartered

1 small red or green pepper, halved

8 mushrooms

1 small zucchini, cut in 2-inch pieces

In a 1-gallon zip-top bag, add all ingredients except the vegetables. Marinate, refrigerated, at least one hour, up to overnight.

Add vegetables to the bag and mix well.

Pour entire contents of bag into a baking dish and bake at 400 degrees, about one hour.

Serves two.