Ed Session

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Welcome
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Ed Session 9

• Modifying Recipes
• Healthy Cooking
• on a Budget
• Presented By
• Cheryl Barber Spires, R.D., L.D.
• OSU Extension Educator

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Sign-In Sheets will be passed around, please be
sure to sign one of them before you leave today.
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T-Shirts

• If you or any of your teammates purchased a
  t-shirt, they are available to pick up after the
  session

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Historical SocietyScavenger Hunt

• A Scavenger Hunt for your team is coming to each
  Fulton County Committee!!
• Prizes Available
• Look for more details on the website
• http//behealthynowfultoncounty.osu.edu

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Fun, Family Event!!!
For Registration Form Go To http//behealthynowfu
ltoncounty.osu.edu or www.relayforlife.org/fultonc
ounty
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• Next weeks educational session
• May 5th
• Stress, Sleep Weight Control
• will be held at
• Beck Conference Room
• Fulton County Health Center
• Enter through Emergency and follow the signs!!

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Ed Session 9

• Modifying Recipes
• Healthy Cooking
• on a Budget
• Presented By
• Cheryl Barber Spires, R.D., L.D.
• OSU Extension Educator

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Thank you, Thank you, Thank you!

• Special Thanks to the Fulton County Dairy
  Association for providing funds for taste-testing
  samples today.

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You can save money WITHOUT ...
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... cooking everything from scratch
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... packing your purse with coupons
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... only purchasing foods in season
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16 EASY tips to help you ...

• Spend less and/or
• Avoid losing money through tossing uneaten foods

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You may be surprised at the END of this
presentation by the TOTAL AMOUNT these 16 tips
save!
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• A dollar saved is even better than a dollar
  earned You dont have to pay taxes on it!

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1. Keep a grocery list

• Saves gas money on extra trips to the
  supermarket
• Less likely to makeimpulse purchases

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• Keep list easy to access

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• Stay flexible if you find a sale

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Savings example 1

• Gas to drive four miles for an extra trip to the
  store

1.00 or more!
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Savings example 2

• Impulse purchase of snack crackers at the store

2.50
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2. Garbage check

• Money is tossed when food is tossed!
• What foodsare in yourtrash can?

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Reduce, reuse or recycle foods
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• Tossing tired lettuce?
• Reuse it in menus more often serve more
  salads add to sandwiches, tacos or enchiladas
  makewrap sandwiches
• Reduce the amount purchased

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Savings example

• Eating your lettuce before it gets tired and
  needs to be tossed!

1.00
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• Too many mashed potatoes?
• Reduce the amount made
• Recycle in a day or two as potato patties,
  shepherds pie, potato soup

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Tossing me thats bananas!

• Bananas too ripe?
• Recycle in banana bread or smoothies

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3. Avoid shopping when hungry

• Everything looks good when you have an empty
  stomach
• Eat BEFORE shopping AND feed kids who will be
  shopping with you!

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Savings example
Im hard to resist if youre hungry!

• Cost of an energy bar purchased to tide you over
  until you get home

1.50
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4. Brown bag it

• Brown bag it one or more days a week
• Typical fast food meal can cost 5.00

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• It can be as simpleas a peanut butter sandwich
  and piece of whole fruit
• Or, leftovers fromlast night

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Savings example 1

• Eating a sack lunch once a week

2.50
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Savings example 2

• Eating a sack lunch 5 days a week

12.50
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• Brown bag it and cut your lunch costs in half!

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5. Coupon common sense

• Use coupons only for foods normally eaten

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• Look for coupons in
• Newspapers
• Magazines and ...

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• Check the backof groceryreceipt and

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• Store and product online Web sites may offer
  coupons

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• Check if store hasdouble or triplecoupon days
  when values are increased
• See if a store will price match a coupon from
  another store

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Savings example 1

• Using two 50 coupons for two items you DO use

1.00
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Savings example 2

• NOT using a coupon to buya new dessert

2.00
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6. Check expiration dates

• Avoid buying food past its expiration date
• Foods are often priced lower near expiration date
  and a good buy if used before expiration

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• Use foods before they get too old

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Savings example

• Avoid dumping a half gallon of soured milkdown
  the drain. Use itbefore it gets too old in
  milk-based soups or instead of water inoatmeal.

2.50
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7. Small scale experiments
Buy me!

• Buy the smallest package size the first time you
  purchase an unfamiliar food

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Savings example

• Extra cost of purchasing large container of a new
  spice your family wont eat

1.50
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8. Costly convenience foods

• Consider how much time you REALLY save buying a
  specific convenience food ...

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• It takes just a few seconds to make your own
  sugar and cinnamon mixture rather than buy
  pre-mixed

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• Microwaving regular oatmeal takes only a few
  minutes more than pouring hot water over a
  pre-measured package

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• Cutting your own fruits and veggies saves money
  they keep longer than precut ones, too!

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Savings example

• Buying a carton of oatmeal providing 30 servings
  vs. buying 3 boxes with 10 instant oatmeal
  packets each

5.50
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9. Staple food stock up

• Invest in staple foods when theyre on sale
• Tuna
• Tomato sauce
• Other?

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• Stocking up on a boatload of bananas and other
  perishable foods isnt a very good investment
  unless you make banana bread and freeze it

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Savings example

• Stocking up on10 cans of food that have each
  been marked down by 20 a can

2.00
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10. Bulking up when the price is right and you
can use it

• Do the math and check if you REALLY save with the
  larger package

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• Consider if you will consume the food before it
  gets old

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Savings example 1

• Buying a 5-pound instead of a 1-pound bag of rice
  (if you serve rice frequently)

1.50
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Savings example 2

• Check unit prices (usually above or below the
  food)
• If a 1-lb. bag is 3.49 (unit price 21.8/oz.)
  and a 6-pack of smaller bags is 2.69 (unit
  price 55.3/oz.) ...
• Buy the larger bag, repackage into smallerbags,
  and get over twice as much per comparable weight

1.75
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11. Store brand savings

• Store brands are comparable in nutrition to name
  brands
• Store brands are more likely on stores bottom
  shelves look around to find the best buys

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• Many times you cannot tell the difference in
  taste between name and store brands

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Im quite a catch!

• Store brands may vary morein color, size, or
  texture than name brands
• Appearance is less important in many foods, such
  as casseroles

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Savings example

• Buying two cans of a store brand and saving 50
  on each

1.00
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12. Prevent food flops

• Check preparation methods for unfamiliar foods

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• The meat manager might help with unfamiliar meat
  cuts

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• Some produce departments have books or signs with
  descriptions of fruits and vegetables

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Savings example

• Avoiding the purchase of self-rising flour and
  finding it wont work in your recipe

2.50
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13. Beware of snack attacks

• Cutting back on snacks can help your wallet and
  your waistline

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Savings example

• Buying one less bag of chips weekly

2.50
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14. Shop the specials

• Plan your menus around sales items, especially
  more expensive items like meat

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Savings example

• Buying meat on sale

2.00
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• Buy several packages of meat on sale and freeze
  them. Heres how from the U.S. Dept. of
  Agriculture Food Safety Inspection Service...

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• Its safe to freeze meat or poultry directly in
  its supermarket wrapping but this type of wrap is
  permeable to air.
• Unless the food will be used in a month or two,
  over wrap these packages for long-term storage
  using airtight heavy-duty foil, (freezer) plastic
  wrap or freezer paper, or place the package
  inside a (freezer) plastic bag.

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• At 0 degrees F, frozen foods remain safe
  indefinitely, but quality decreases.
• Frozen raw ground meat maintains optimum quality
  for 3 to 4 months.
• Larger pieces of meat like steaks or chops
  maintain optimum quality for 4 to 12 months.
• The safest way to thaw meat is in the
  refrigerator on a plate on the bottom shelf so it
  doesnt drip on other foods.

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15. Think before you drink

• Buy a reusable water bottle and fill with tap
  water instead of buying bottled water

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• Limit soft drinks and fancy coffees

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Savings example

• Drinking tap water instead of buying a 12 pack of
  bottled water

4.00
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16. Checkout temptation

• Think twice before buying a last minute
  temptation in the checkout lane

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Savings example

• Resist buying a magazine with the latest diet

3.50
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• How much do you think you could save with these
  tips?

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40 per week!

• If you used each example in ONE shopping trip
  weekly, you could save as much as ...

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OVER 2,000 yearly!!

• Multiply 40 by 52 weeks and the grand total is
  ...

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• What could YOUdo with over 2,000 extra a
  year?

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The End
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• Thank You! to the following people for
  reviewing these materials and adding their
  suggestions for saving money at the supermarket
  Sharon Balters, Pam Branson, Chiquita Briley,
  Cindy Brison, Toni Bryant, Jessie Coffey, Joan
  Davis, Sarah Doerneman, Jennifer Dunavan, Rita
  Frickel, Shannon Frink, Karen Hudson, Cindy
  Goody, Becky Guittar, Teri Hlava, Kayla Hinrichs,
  Vicki Jedlicka, Lisa Kopecky, Toni Kuehneman,
  Tracy Kulm, Jana McKinney, Jennifer Meyer, Martha
  Murphy, Stacie Ortmeier, Dave Palm, Amber
  Pankonin, Zainab Raida, Joan David Sather, Carol
  Schwarz, Kathy Tack, Kathy Taylor, Amy Vore,
  Jennifer Yen, Kathy Walsten, Jessica Wegener and
  Linda Wetzel.

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• Extension is a Division of the Institute of
  Agriculture and Natural Resources at the
  University of NebraskaLincoln cooperating with
  the Counties and the United States Department of
  Agriculture.
• University of NebraskaLincoln Extension
  educational programs abide with the
  nondiscrimination policies of the University of
  NebraskaLincoln and the United States Department
  of Agriculture.

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Check out this website!

• http//www.extension.iastate.edu/foodsavings

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Cucumber-Yogurt Dip 

• Ingredients
• 1 cup lowfat plain yogurt 4 oz. lowfat cream
  cheese
• 1/2 cup diced, seeded cucumber 1 clove garlic,
  minced
• 1 TBSP chopped fresh dill or basil 1 teaspoon
  lemon juice
• 1/2 teaspoon black pepper 1 teaspoon lemon zest
• Optional garnish
• Cucumber, sliced thin Julienne mint leaves
• Stir yogurt and cream cheese until smooth. Add
  remaining ingredients stir to blend.  Serve with
  raw or blanched vegetables, such as carrots,
  celery, tomatoes or zucchini. Makes 3  servings
• Recipe created by Chef Sandy D'Amato Executive
  Chef/Owner, Sanford Restaurant and Coquette Café,
  Milwaukee.
• Nutritional Facts per serving for individual food
  recipe
• Calories 150 Total Fat 8 g Saturated Fat 4
  g Cholesterol 25 mg Sodium 170 mg Calcium
  20 Daily Value Protein 9 g Carbohydrates 10
  g Dietary Fiber 1 g

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The Original Potato Salad

• 2 pounds potatoes (5 to 6 medium), peeled and cut
  into 3/4-inch chunks
• 1 cup mayonnaise 2 tablespoons vinegar
• 1-1/2 teaspoons salt 1 teaspoon sugar
• 1/4 teaspoon ground black pepper 1 cup thinly
  sliced celery
• 1/2 cup chopped onion 2 hard-cooked eggs,
  chopped (optional)
• 1. In 4-quart saucepot, cover potatoes with
  water bring to a boil over medium-high heat.
  Reduce heat and simmer 10 minutes or until
  potatoes are tender. Drain and cool slightly.
  2. In large bowl, combine mayonnaise, vinegar,
  salt, sugar and pepper. Add potatoes, celery,
  onion and eggs and toss gently. Serve chilled or
  at room temperature. Serves 8.
• Nutrition Facts per serving
• Calories 323 Protein 4 grams Fat 24 grams
  Carbohydrate 25 grams Vitamin A 49 RE Fiber 2
  grams Sodium 920 milligrams

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The Healthier Potato Salad

• 1 pound white potatoes (2-3 medium), peeled and
  cut into 3/4-inch chunks
• 1 pound sweet potatoes (2 medium), peeled and cut
  into 3/4-inch chunks
• 1 cup fat-free mayonnaise 2 tablespoons vinegar
• 1-1/2 teaspoons salt-free herb blend (3/4
  teaspoon dried parsley, 1/4 teaspoon dried
  tarragon, 1/4 teaspoon dried oregano, and 1/4
  teaspoon celery seed)
• 1 packet Splenda 1/4 teaspoon ground black
  pepper
• 1 cup thinly sliced celery 1/2 cup chopped onion
• 2 hard-cooked egg whites, chopped (optional)
• 1. In 4-quart saucepot, cover potatoes with
  water bring to a boil over medium-high heat.
  Reduce heat and simmer 10 minutes or until
  potatoes are tender. Drain and cool slightly.
  2. In large bowl, combine mayonnaise, vinegar,
  salt, Splenda and pepper. Add potatoes, celery,
  onion and egg whites toss gently. Serve chilled
  or at room temperature. Serves 8.
• Nutrition Facts per serving
• Calories 158 Protein 4 grams Fat 3 grams
  Carbohydrate 30 grams Vitamin A 1214 RE Fiber
  4 grams Sodium 610 milligrams

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Modifying a Recipe to be Healthier
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Modifying a Recipe to be Healthier
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Modifying a Recipe to be Healthier
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Modifying a Recipe to be Healthier
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Modifying a Recipe to be Healthier