June/July 2013
All FREE and presented at the Library
Eating Well of $6 a Day
June 13, 2013 7:00- 8:30 pm, Hondius Room
What if you could put an extra $1,000 in your checking account each year AND eat a healthier diet at the same time? That extra money and better food could produce more restful sleeps and better doctor. If you are interested in improving your financial life and/or eating habits, come hear local, expert cooking authorities Diana McLaughlin and Chazz Glaze share how they prepare healthy, delicious, low-cost food. There will also be some delightful tasting and many helpful hints.
Five Seminars – Basic Financial Education
Beginning Monday, July 8th, continuing every Monday for five sessions,6:00 -7:30 pm at the YMCA of the Rockies
Maude Jellison Library
This is the classic five-seminar financial education series that provides all the tools necessary for personal financial management. Included will be discussion of budgeting, goal setting, investment terminology, retirement saving vehicles, common investment types, and retirement planning.
.Personal Financial Questions???
You may schedule individual financial counseling at any time by contacting Marsha Yelick, Financial Program Consultant for Common Cents Counts. Email or leave a message at 586-8116 Ext. 831.
Eating Well on $6 a Day
Diana Laughlin
Chazz Glaze
Introduction:
“Eat good food, not too much, mostly plants” Michael Pollen
“Americans are attracted to restaurants that offer big portions, because we’re looking for value. But to save money in the long run, it’s better to minimize than supersize.” Jeff Taylor, Marketplace NPR
Changing food dollar
“Americans' weekly spending on food began to decline in the 1970s, after rising to a high of $234 in 1967. In 2012, Americans spent an average of $151 per week on food.”
“In 1901, the average family spent almost half of their budget on food. Now we only spend an average 13.3% of our budgets on food--but 42% of that money is spent in restaurants.”
“According to the USDA, dining out has increased from 16% of all meals in 1978 to over 30& today.” Cut Your Grocery Bill in Half by Steve & Annette Economides
America has cheap food
USDA data shows the US spends the lowest % of our household budget on food of the countries they studied.
“The dominant food production policy in the US is oriented around just one metric: producing calories as cheaply as possible. Our problem is... that the types of calories that are least expensive are the ones that are worst for us.” MotherJones.com
How much do we spend on food?
American average food spending is $151 per week. $21.57 per day.
Choose affordable food with value
12 nutritionally rich & inexpensive foods from The New Good Life: Living Better Than Ever in an Age of Less by John Robbins. “Most lists of the healthiest foods feature wild salmon and blueberries. That’s great if you’re an Alaskan bear.” For the rest of us on a budget: popcorn, quinoa, flaxseeds, nutritional yeast, sweet potatoes, split peas, lentils, sunflower seeds, oats, cabbage, carrots, tofu.
Diana’s Top Twelve FoodsBrown rice / Quinoa / Lentils / Black beans / Whole wheat flour / Eggs
Cabbage / Carrots / Co. Peaches / Co. Cherries / Butter / Soy sauce
Chazz’s Top Twelve Foods
Brown rice / Black beans / Garbanzo beans/chick peas / Carrots / Potatoes / Apples
Popcorn / Cabbage / Cauliflower / Almond milk / Oatmeal / rolled oats / Fresh garlic
(Marsha added: Whole grain pasta, fresh ginger, bananas, canned organic tomatoes, whole grain bread, any kind of dried beans, lots of spices, garden fresh herbs and vegetables)
Grocery stores sell food as a business:
“Food in the US is made to be sold, not eaten.” Jeremy Seifert
“It’s time to stop being a casualty of your grocer’s marketing strategies and to become a savvy, super-saving shopper.” Cut Your Grocery Bill in Half by Steve & Annette Economides
Smart grocery shopping ideas:
See what you have on hand before you shop, make a list, plan your meals, don’t shop hungry or last minute, buy produce in season, bring your own bags, limit the number of trips, use coupons or buy store brands, buy ingredients with multiple uses, learn the sale cycle, look for alternatives, consider the price of frozen alternative, use up what you have, plan for leftovers, consider “take-to-work” lunches, etc.
The Key is PLANNING
Think of meal planning as: grain, veggie, protein, spices & sauces. Make endless combinations.
Grain or starch / Veggies or fruits / Protein / Spices & Saucesquinoa
couscous
bulgar wheat
rice: brown, basmati, jasmine, wild, white
potato
pasta
bread
pizza dough
corn
oats / broccoli
kale
squash
lettuce
tomato
cucumber
cabbage
turnip
radish
peppers
eggplant
cauliflower / chicken, fish
beef
pork & ham
egg
cheese
tofu
beans: black, pinto, lima, chick pea
lentils: green, red, black
nuts, seeds / curry
soy sauce
chicken stock
tomato sauce
peanut sauce
garlic
chili
Italian herbs
cinnamon
cumin
salad dressing
cilantro
Use food resources wisely:
Research shows up to 40% of food in America is thrown away
Use up leftovers, freeze, recombine, Google for recipes, plan for use of entire item (whole chicken used for four meals), avoid expensive packaging, replace expensive cleaning products with cheaper, natural options.
Restaurants are permitted:
Enjoy restaurants but plan the number of time, use coupons, go for lunch, split an entrée, take home the leftovers, order healthy choices, drink water, order takeout, etc.
Watch your money grow:
Save $1/day = $7/week invested for 20 years at 5% = $38,861
Spice Up Your Cooking:
Spice Families:
Italian: oregano, basil, marjoram, thyme, mint, rosemary, safe
Mexican: cumin, oregano, onion, garlic, ground chile powder, paprika, cayenne
Indian: cumin, ginger, garlic, cardamom, coriander, turmeric, red chili pepper, pepper(corns), bay leaf
Cajun: bay leaf, cayenne, garlic, black pepper, onion, oregano, thyme, basil, tarragon, paprika
Sweets/Baking: nutmeg, cinnamon, allspice, cloves, sugar, ginger
Vinegar: Lots of flavor for your buck!
The Flavor Thesaurus by NikiSegnit
Learn the great flavor of home cooked dried beans:
No salt in cooking water or salt item (soy sauce, stock, bullion, flavor packets).
Soaking options: More water, more time.
Methods: Crock pot for beans. Bake beans. Rice cooker. Cook without heat for last 20 mins.
Invest in a pressure cooker; it’ll save time (and money on energy bills in the long run).
Make bread, sauces, stock, dressings, snacks, etc.
Moosewood Cookbook. (Pans of water to mimic steam oven.)
Stock: save veggie scraps in freezer bag; simmer on low for several hours or in crockpot all day (longer the stronger); consider adding salt and/or dried herbs
Sauces: invest in bulk spices and bulk starters (i.e. vinegar, soy sauce, tomato paste, agave, oil, etc.); use up “ripe” veggies and fruits for sauces; freeze in canning jars!
Dressings: less oil, more vinegar (cheaper, healthier); herbs and spices; ripe fruits/veggies
Homemade energy bars, homemade trail mix, kale chips, fruits & veggies.
Invest in worthwhile equipment (try the thrift stores or re-furb sites)
Rice cooker
Pressure cooker
Slow cooker/crock pot
Good pans
Good knives
Immersion blender
Food processor
A week in our kitchens
A week in Diana’s kitchen
Diana / Breakfast / Lunch / Dinner / Snacks / CookingSunday / bagel, egg / chicken & kale casserole / Ed’s Cantina / apple, pretzels / none
Monday / bagel, egg / chicken & kale casserole / salad w/ olives, nuts / quesadilla, apple / none
Tuesday / bagel, egg / Nepal’s buffet / crackers & PB / quesadilla, apple / defrosted beets, chick
Wednesday / bagel, egg / tuna, olives, greens / crackers, apple / pad thai / prep bagels, cook casser.
Thursday / bagel, egg / chicken, rice, chard, beet casserole / tomato noodle soup, quesadilla / chai tea / baked bagels cooked soup
Friday / bagel, egg / chicken, rice casserole / tomato noodle soup / bread, tea / defrosted squash
Saturday / bagel, egg / tomato soup- added chicken / spaghetti squash pizza / dark chocolate brownie / baked brownies, pizza
A week in Chazz’s kitchen
Chazz / Breakfast / Lunch / Dinner / Snacks / CookingSunday / pancakes / leftovers from Saturday dinner / Mexican quinoa casserole / fruits, nuts / casserole
Monday / smoothie / Mexican quinoa casserole / Penne w/white beans, wilted spinach and cauliflower / nuts / pasta, beans in crockpot during the day
Tuesday / homemade granola cereal / Penne w/white beans, wilted spinach and cauliflower / black bean soup / hummus and crackers / soup in crockpot
Wednesday / fresh “trail-mix cereal” / black bean soup / rice and veggie stir-fry / fruit / rice in rice cooker, stir-fry veggies
Thursday / smoothie / salad / Mexican quinoa casserole / hummus and crackers
Friday / smoothie / rice and veggie stir-fry / out to restaurant / cookie / bake cookies
Saturday / pancakes / leftovers from eating out / out to restaurant / cookies
Book Recommendations
Cut Your Grocery Bill in Half- with America’s cheapest family by Steve & Annette Economides
Animal, Vegetable, Miracle by Barbara Kingsolver
The Omnivore’s Dilemma by Michael Pollen
In Defense of Food by Michael Pollen
Fast Food Nation by Eric Schlosser
Little Heathens: Hard Times and High Spirits on an Iowa Farm During the Great Depression by Mildred Armstrong Kalish
Cookbook Recommendations
The Joy of Cooking by Rombauer, Becker, Becker
Moosewood Cookbook by Mollie Katzen
The Enchanted Broccoli Forest by Mollie Katzen
The Shoshoni Cookbook by Saks & Stone
The Kitchen Goddess by Susannah Narayani Levine
Tassajara Cooking by Edward Espe Brown
The Yellow Farmhouse Cookbook by Christopher Kimball
Putting Food By by Hertzberg, Greene, Vaughan
The Flavor Thesaurus by NikiSegnit
Vegan Yum Yum by Lauren Ulm
Eat Vegan on $4 a Day by Ellen Jaffe Jones
Cancer Survivor’s Guide by Physician’s Committee for Responsible Medicine (FREE pdf version available online)
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