TVP Taco "Meat", Fry Bread, Curry Corn Soup

I've got three good recipes that our family has tried lately.  All three were big hits and definitely will get made over and over again.

A quick word about TVP: I looked up Textured Vegetable Protein on the internet after seeing it listed in many vegan recipes.  I wasn't sure what it was or where to find it, but actually found it by accident in my small town Fareway store.  It was with the health/gluten-free products. It is made from reduced fat soy beans and is used as a replacer or extender for ground meats.  It has a crumbly texture when dry, but the texture of ground beef when hydrated.  And has as high a protein content as any meat. It is quick and easy to rehydrate (let sit for 5 minutes in boiled water), and since it's soy, it really has no flavor.  Therefore, it just takes on the taste and seasonings of the dish.  I used it for taco "meat" and filled enchiladas with it.  My family and my daycare kids loved it.  I ended up making another double batch to portion out for the freezer.  I've also eaten it in chili (Eli loved it!) and see that it can be used in a lot of recipes. I've seen recipes for meatloaf, cabbage casseroles, etc.  Anyway, here's the link to the brand I used.  I recommend it.  http://www.bobsredmill.com/tvp-textured-veg._protein.html

I ate it just like the picture, only with a couple spoonfuls of my favorite hot salsa on top.  I also made it into enchiladas and baked them in the oven.  That night I served the kids first, and by the time Buzz and I got to the table they were both asking for more.  Neither one ever asked for cheese or sour cream on top.  It was good with just a bit of enchilada sauce.

TVP TACO "MEAT"
1 1/4 c. boiling water
1 c. TVP
1 can refried bean (vegetarian)
1 can black beans (drained and rinsed)
1 pkg taco seasoning
2 T. tomato paste

Boil the water in a pot or sauce pan.  Add all ingredients and stir well.  Cook and stir over medium low heat for 5 minutes.  Use in tacos, enchiladas, burritos, etc.

We needed a carb last night, and I wanted something other than pasta or rice.  This bread was a big hit. We served it plain with sauteed spinach and white beans (with red peppers, onion, garlic, olive oil and white balsamic to season).  I also tried it dusted with cinnamon and sugar.  Good stuff.

FRY BREAD
3 c. all-purpose flour
2 t. baking powder
1 t. salt
1 c. warm water
oil for frying

Mix flour, baking powder and salt together. Pour int he warm water and mix, then knead until soft and not sticky.  Add more water or flour as needed to make it soft.
Place dough in a bowl and cover with plastic wrap. Let sit 15 minutes. Divide the dough into 12 equally sized balls.  Flatten or roll to about 5 inch circles and poke a hole in the middle of each.

Fry in hot oil (375 degrees) a minute or so on each side until golden.

Serve with honey, jam, or use in place of tortillas or pita bread.

I was hesitant to feed curry soup to my family and daycare kids, but they loved this one, too.  And the best part was it took about 10 minutes total.  Serve it up with some fried potatoes or jasmine rice and fresh fruit. I added some peas and carrots to the soup for the daycare kids.  Anything to get those veggies!

CURRY CORN SOUP

1 T. olive oil
3 cloves garlic, minced
4 to 5 scallions, white and green parts, thinly sliced
1 medium red bell pepper, chopped
3 1/2 c. coconut milk (I used Silk--find it with other milk)

16-ounce bag frozen corn
2 t. curry powder
¼ t. Thai red curry paste (optional, use as you like)

1 t. salt, or to taste
½ c. minced fresh cilantro

Heat the oil in a small soup pot. Add the garlic, the white parts of the scallions, and the bell pepper. Sauté over medium-low heat until softened and golden, about 2 to 3 minutes.

Add the coconut milk, corn, curry powder, the green parts of the scallions. If using the curry paste, dissolve it in a small amount of water before adding to the soup.

Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 5 minutes. Season with salt and remove from the heat.

Top with cilantro and serve.

Vegan Pizza, Banana "Ice Cream" and Baked Potatoes Recipes

I want you to know that I'm working on a post about PROTEIN, which seems to be a big discussion topic whenever someone hears the word vegan.  I want it to be as informative as possible, so I'm doing my homework and researching this one as best I can (in the few free minutes I have here or there).  I am a bit passionate about the topic of protein, and don't want the post to sound judgemental and/or bitchy.  So give me a day or two to do my work and then I'll have some good info for you.

In the meantime, I've got some recipes to post for you.  Give them a try and let me know your opinion.  Actually, if you've tried any of my recipes (or other good vegan recipes) let me know.  I'm curious what kinds of things you like/dislike.  I'll do my best to write for my audience if there are things that work better for you.  Enjoy these!

HOMEMADE VEGGIE PITA PIZZA
Whole-Wheat Pitas (whole, not cut in half) or your favorite pizza crust
Pizza sauce or your favorite marinara
Toppings
(we used spinach, marinated artichoke hearts, olives, roasted red peppers, tomato slices, mushrooms and caramelized onions)
Season with fresh basil or Italian seasonings

Bake directly on oven rack at 450 degrees for about 10 minutes.  Time will vary depending on your oven and type of pitas, so keep an eye on them.  If you want to grill them, just brush the bottoms of the pitas really well with olive oil so they don't stick to the grill.  Keep an eye out that these don't burn!  But they turn out really tasty on the grill.

Personally, I don't miss the cheese.  And I don't really care for "fake" cheese.  But Eli mentioned it might be better if it had some cheese on top. : )

We were out of pitas last night, so we used a Boboli crust from the store.  It worked well, but it was not vegan.  This brand is made with cheese in the crust.  Still, it's far better for you than ordering out. And the kids love to make the pizza!  It was a fun family night meal to make together and eat during our movie night.

BANANA ICE CREAM
This one is difficult.  Pay close attention. 
You will need:
Bananas and a blender

Slice your bananas and put them in a ziplock.  Then freeze them.  When they are frozen, puree them in the blender. Be sure to work them in the blender for about 3-5 minutes (depending on your machine) to make them really creamy.  Put the puree back in the freezer for about 15 minutes or until set.  It actually turns out really creamy and totally satisfies my ice cream craving.

Just a note:  you need a good blender to do this.  My good blender died one night when it overdosed on margaritas.  (A moment of silence, please, for there is no greater gift a blender can give.)  Anyway, my old blender doesn't handle the frozen bananas as well, so I add in a little almond milk or coconut milk just to get it rolling.  Feel free to add in a little sugar or honey or maple syrup and/or vanilla if you want to sweeten it a bit more.  Shave on some good, dark chocolate when you serve it.  It's really good. My kids and daycare kids love this one (well, not the one that's allergic to bananas, but the others do).  I plan on making banana pops this summer!

BAKED POTATO TOPPERS
Our family loves a baked potato bar.  But how do we make it vegan?  Everyone knows the best things on a potato are butter, sour cream and cheese.  But these are not so vegan. I have some toppers that are good, vegan options if you are craving a tator for supper.

First, there are many ways to bake a potato.  Some people microwave them, some wrap them in foil.  My favorite is to clean it, rub it with olive oil and salt it well with a coarse sea salt.  Then bake it directly on the oven rack (or a cookie sheet) at 400 degrees for 40-60 minutes (depending on size of tator).  The skin gets really good and crisp and it's like eating steak fries.  The inside is soft and creamy.  Good stuff, Maynard.

But no matter how you bake it, there are a million ways to top it.  I like to use Earth Balance vegan butter (sticks or spread) to start.  Then top away!  Here are 10 ideas each for white tators and sweet tators/yams.  I'm sure there are a million more topping ideas, so let me know if you've got a good one!

WHITE BAKED TATOR TOPPERS
1. Salsa, jalapenos, and then slices of avocado.
2. Baked beans (vegan, of course)
3. Saucy black beans or black bean soup, sprinkled with green onions or jalapenos on top
4. Your favorite curry sauce
5. Broccoli sauteed in a little olive oil, with lots of crushed red pepper
6. Fresh/frozen peas sauteed with fresh basil and olive oil (I sooooo love me some peas and potatoes!)
7. Earth Balance butter and chives
8. Taco toppers: beans (black or refried), tomato, lettuce, taco sauce (the world's greatest condiment)
9. Chili (vegan)
10. Grilled veggies and fresh herbs

SWEET TATOR TOPPERS
1. Earth Balance butter and brown sugar
2. Maple syrup
3. Honey and cayenne (some vegans don't eat honey, but I do)
4. Maple glazed pecans (a little EB butter and maple in a small pan, toss pecans in it and cook slowly to toast the nuts, or toss them in maple and butter and then bake them on a low setting, stirring often for about 45 minutes)
5. Cinnamon and sugar (some vegans don't eat sugar, but I do)
6. Orange EB butter (butter blended with orange juice until smooth, about 2:1 butter to juice, in food processor for a while--it looks like it won't come together, but you'll be able to see it as it gets creamy)
7. Honey EB butter (same process)
8. Maple EB butter (same process)
9. Jalapeno EB butter (same process)
10. Cinnamon, nutmeg and cloves (pumpkin pie seasoning works in a pinch) with EB butter

(My real computer is down, so I'm posting on a borrowed laptop.  Sorry I don't have pics to add today, but I'll try to add them later.)

A Day (or four) In The Life

I promised to keep track of a day or so of eating and post it for you.  You can see the kinds of things I'm eating in a day (generally speaking). 

In addition to the foods listed here, I also try to hydrate quite a bit.  I drink coffee in the morning (regular, either black or with soy milk for creamer).  I try to drink only 1 or 2 drinks a day with caffeine, then I go decaf the rest of the day.  I don't drink soda or sugary drinks at all.  I drink water, Sobe zero-calorie vitamin water, and decaf tea (green or black, hot or cold).  I also drink the occasional glass of soy milk or almond milk if I haven't had enough calcium for the day.  And I always take a one-a-day vitamin (as directed by my physician).


Side note: Everyone should write into Sobe and tell them offer a powdered mix for their vitamin waters so we don't have to buy plastic bottles.  I love the stuff, but hate to buy all those plastic bottles. 

I think you'll see that I get my full recommended daily amount of fruits, veggies, protein and whole-grains in a day.  And if not, I make up for it the next day.  I try for each day to get what I need, but I don't stress if I miss something.  I look for a good balance in the course of a week.  So here's the last three days and today.

SUNDAY
Breakfast: wheat raisin bread (bought from Dutch Oven Bakery) toasted with Earth Balance vegan butter, a mango and coffee with soy milk
Lunch: (we ate out at the Mandarin in Ames) stir-fry veggies and tofu, bean curd and spinach soup, rice
Snack: Sobe vitamin water and a banana
Supper:  fresh veggies, fresh fruit and popcorn (homemade, with popcorn salt but no butter)
      Sunday nights we have a "munchie-lunchie" that always includes popcorn while we watch a nature show.

MONDAY
Breakfast: baked oatmeal with blueberries (recipe on previous post), coffee black
Snack:: banana
Lunch: black bean burger with lettuce, tomato and guacamole on a wheat bun, broccoli spears, soy milk
Snack: Chex mix (homemade with Earth Balance instead of real butter, used Rice Chex, Corn Chex, Wheat 'n' Bran Shredded Wheat, Club Cracker Stix and regular pretzels)
Supper: roasted veggies with whole-wheat penne pasta (mushrooms, onions, garlic, zucchini squash, yellow squash, red peppers) with roasted red pepper marinara, garlic bread, spinach salad with berries and raspberry balsamic dressing
Snack: a couple fun size Hershey's dark chocolate

TUESDAY
Breakfast: Hodgson Mill Multi-Grain Hot Cereal (it's like oatmeal but better) with almond milk and cinnamon, coffee black
Snack: hazelnut soy decaf latte (from Starbucks), a few almonds
Lunch: leftover pasta, veggies and dip (made with Tofuti sour cream, salt, dill and onion flakes)
Snack: Stacy's Multi-Grain Pita Chips with guacamole
Supper: pizza and beer (ordered out, I like the Amy's Roasted Veggie Pizza from the frozen pizza section at the grocery store--and my kids actually really like it, too.)
Snack: I had a slice of cherry dessert pizza as a treat! I'm guessing the streusel topping had butter in it, but I ate it anyways.

WEDNESDAY
Breakfast: grapefruit, almonds, coffee black
Snack: cinnamon biscuits (kids made them homemade with whole-wheat flour, soy milk and Earth Balance butter and shaped as squares for Square Week--because it's hip to be square!)
Lunch: wheat pita with avocado, spinach, tomato and cucumber slices, a side of fruit salad (yummy, yummy!)
Snack: banana "ice cream" (recipe to follow soon)
Supper: potato leek soup, bean salad (both from previous posts), veggie dippers
Snack:  probably some more ice cream, not sure yet

For Thursday's supper, we are scheduled to have crispy glazed tofu, baked potatoes and a wilted spinach salad.

I bought meat

I've been challenged this week.  My extended family was here for a birthday party (my baby is turning 3!) and we had a luncheon.  I had 15 people to feed yesterday.  Also, my mother is staying with us for a few days and I need to decide on a meal plan while she's with us.


So what would you do?  Would you continue to cook and eat and serve vegan to guests?  Or would you go back to your old ways and cook something that you know will make them happy?  It would be easier if I felt a little more supported.  But I'm having a hard time deciding since most of my family thinks I've gone completely off the deep end now, as was proven by some of the quotes I've heard this week:

"Well, that just can't be healthy."

"What are you thinking?!"

"That's a strange phase for you to be going through."

"Your poor kids and husband must be miserable."

"It's really good, you would like it if you'd just try it."


And there were a mountain of jokes about tofu cake, tofu cookies, tofu meat, etc.  Who knew I was related to so many comedians?

I'll be honest.  I wasn't very strong.  Actually, I totally caved.  I ordered up pulled pork for sandwiches, ordered cookies and made a "normal" cake.  I just didn't eat any of it.  But I did make a big fruit salad and a platter of veggie dippers (and others brought salads and chips) so there were plenty of healthier food choices. I chose to eat those healthier options and just not partake in the meat and treats.  And it was easy to do since I don't crave any of that. 

But it was difficult for me to see everyone else eating all that.  I understand now how that food affects my body.  I understand the uncomfortable fullness, the bloating, and the tummy issues that go along with eating all that crap.  I understand the need to sit down after a meal and take a nap because my body feels worn out.  I wish you could understand the way I feel just by changing a few small habits.  I wish you could feel the energy and the "lightness" that I feel after a meal, instead of the dragging fullness.  It's very hard for me to watch people I love doing that to themselves.  I promised not to pressure anyone into "this vegan thing" that I'm doing.  So I kept my mouth shut.  I just watched and worried and said more than a few passing prayers.

From now on, I'm not going to give in.  I'm going to cook the foods I would cook normally even when I have guests in my home.  I'm hoping that you will visit me, will try some of it and think, "It's not so bad."  Maybe a meal or two of eating vegan won't change someone for life, and that's not my goal.  But if I can expose someone to some new recipes that are good, tasty, fulfilling and easy to prepare, then maybe it will inspire just a little bit.  (Worst case scenario is you stop for a burger on the way home, right?!)
 
I just want to reassure all of you that I'm not crazy (well, not about this anyways).  And, most of all, I LOVE YOU!  All of you. I care about you and your health and wish more than anything that you would try to make some simple changes in your lives that will help you to live your life more fully.  I want you to be as healthy and happy as you can possibly be.  I want you to want it for you and for your own loved ones. And I want you to be around for more and more birthday parties!!

FAQs: Part 4--Kids and Health Food

So the question most often asked of me as a mom and as a child care provider (even pre-vegan) is "how do you get your kids to eat so well?"

I've said before that I'm blessed that my own kids are truly adventurous eaters.  They will try anything without hesitation.  The first time I had sashimi in front of Eli, he just reached over and took a piece.  (He's lucky I didn't smack his little fingers!)  He loved it and has been caught a number of times with his hand in the sushi jar.  (No, I don't really have a jar of raw fish.  It's just a figure of speech.)  I remember a time at a church supper when Eli had a plateful of Brussels sprouts and lima beans.  People were shocked, but he ate it all.  If I serve spinach, my little princess eats it without a second thought.  I'm thankful for that.  My child care kids aren't usually that easy from the beginning, but it really doesn't take long before they jump on board the healthy choice train.  Woot-Woot!

All people have foods they just don't care to eat.  I respect that.  But that is different than picky eating, and it is very different from someone who just hasn't had the chance to like good food.  Experts agree that a child/person needs to eat a food 7-10 days in a row to get used to it's taste and texture.  So if you are introducing a new food to your child and he/she gags at it, just try again tomorrow (and the next day and the next day...) and you will see a difference.  Children have extremely sensitive taste buds dating back to early-human times.  Those little caveman kids did not know what was safe to eat, so their taste buds would sense something bitter or bad and they would spit it out rather than get sick from a potentially harmful plant or berry.  It's natural for your kids to react to new foods negatively the first time they try it. Just keep trying.

Perfect example: an adorable little guy in my child care tried to convince his mom that I fed him "trees" during his first week at my house. It was broccoli.  He hated it and tried to argue about it.  But I just kept putting it on his plate every day for a week or two.  And now he asks for it.  And, best of all, he helps me cook it!  He also makes a mean lemon-butter green bean dish.  It makes him proud to cook it, serve it to his friends and sit and eat it together.

Also, feed your kids GOOD FOOD.  If all you feed them is chicken nuggets and mac 'n' cheese, then that's all they'll want to eat.  (Here's a test--take them to a buffet and let them choose foods.  What colors are on that plate?  If it's all yellow-ish brown, then you may want to start introducing some better foods.)

My day care kids love grilled cheese sandwiches.  I make them with thinly sliced pears and gouda cheese on wheat berry bread.  They love pizza.  I make individual 'za on whole-wheat pitas and top it with zucchini, eggplant, fresh tomatoes and olives.  Then sprinkle on some fresh basil and just a touch of a good cheese and they eat it up.  My own kids loved grilled veggies with goat cheese sauce.  I know it costs more than the brick of cheese in a box, but it's important to me that my kids learn to eat like adults.  A college kid that lives on Kraft blue box and Dominoes will gain unhealthy weight that will take years to work off (trust me, I know--and I know you know, too).  Teach them now to make healthy choices and to eat sophisticated foods.  What's the best way to teach them? Show them!  Sit as a family and eat healthy meals together.

NO SECRETS
When someone asks me "what's you secret?"  I tell them it's never a secret.  I never feed my kids a food without them knowing exactly what they are eating and why.  I don't hide veggies in other foods, and I don't disguise veggies to fool the kids into eating them.  When we have a snack or meal, we talk about the food before we eat.  As we are preparing it (we is the important word there), the kids and I discuss what the food is and why it is a good choice.  We talk about balancing our food choices.  We talk about whole-grains and vegetables and proteins.  But we talk about it before we get to the table.  They know what they're getting, so no surprises or yucky faces or arguments at dinner time.

With my family, we talk about vegan and vegetarian options.  We talk about the positive aspect of our choices, and don't focus on what we aren't eating.  This is not a diet where we deny ourselves meat and dairy.  This is a way of life that helps us to grow up healthy and strong and fit so that we can have all the fun we love to have.  Eating a plant-based variety of foods is a positive experience for your family.  Let them choose what they want to try, work together to cook/prepare the food and make it happy time spent with loved ones.

ONLY NON-FOOD DISCUSSIONS AT THE TABLE
Then we sit down as a family and eat.  But we don't discuss food.  We talk about our days, about our plans, about our lessons for the day.  I don't argue about food.  I feed kids appropriate serving sizes of healthy choices for morning snack and lunch. If they are hungry, they will eat.  If they are not hungry, they won't eat.  If they don't like the choice served, then they wait until the next scheduled time to eat the next healthy options I offer. If they have eaten well-balanced foods for most of the day, then I will give a special sweet treat for afternoon snack.  But I never announce that ahead of time.  I always have healthy options to offer if children haven't had what they need for the day.  Balance is the key here.

HUNGRY KIDS WILL EAT
Kids who sit in front of the television or lay on the couch playing DS all day won't be hungry.  Their body and mind have not been stimulated enough to work up an appetite.  Get outside, get moving, do new and exciting things to stimulate your kids both physically and mentally.  Dance, jump, sing, pound, spin, crawl, hop, swing, slide, run, swim.....PLAY!  And I'm not just talking to the kids here.  If you sit at a desk and stare at your computer all morning, why do you need an 800 calorie burger for lunch?!?

BE THE GOOD INFLUENCE
Do you really need a mom lecture on this one?!?  Eat right.  Be active.  Be balanced.  Behave. (Well, mostly, at least around your kids.)  You are the single most important influence in your child's life.  Be a good one.

Falafel Pitas

Menu was Falafel Pitas with toppings, Fresh Fruit, and Pita Chips.  For you that don't eat Falafel on a regular basis, it's a mix of ground garbanzo beans, peas and seasoning that's usually fried.  It comes as little meat(less)ball or as a small patty.  They have kind of a dry consistency, so that's why it is usually served with the cucumber sauce (Tzatziki). If you've never tried it, go to your favorite pita place (Pita Pit in Ames) and order what you normally order.  Then just purchase a Falafel ball on the side (for about $0.40) just to try.  Or ask me and I'll make it for you sometime.

I used a package of Falafel mix and made it according to the directions.  The most time consuming effort of the meal was letting the falafel mix sit for 15 minutes to absorb all the water.  Easily a 20 minute meal, which was good because we went on a very long walk last night and ended up starting dinner about an hour later than normal.  Lovin' this weather!!



We used lettuce, tomato, red and yellow pepper slices, green onion and hummus.  We also had ripe black olive, Kalamata olives and peperoncinis.  I made a vegan version of Tzatziki sauce by putting olive oil, lemon juice, fresh garlic, cucumber and dill in the food processor with Tofutti sour cream (as opposed to yogurt).  I seasoned with a decent amount of salt and pepper.  (I'm not a big fan of Tofutti as is, but when mixed with all that flavor, you can't tell a difference at all.) 

The boys made their pitas up like sandwiches/tacos and ate them with their hands.  Gracie and I are more sophisticated, so we piled ours up like salads and had warmed pitas on the side.  I put ranch dressing on hers, but just used the Tzatziki on mine as the dressing.  It has HUGE flavor with the Falafel, Tzatziki, and all those toppings.

I think I'm the only person who truly loves Falafel, but everyone else ate it without too much complaining.  This pita recipe is one I've used for years and just added feta cheese and grilled chicken (seasoned with Cavender's Greek Seasoning).  Always been a big hit.  Even if you use meat, it's still a very healthy meal.  It makes a good buffet style sandwich for get-togethers with friends.

Happy Eating!

FAQs: Part 3--The cost of eating healthy

Did you ever have one of those emotional, over-worked and under-slept days?  I'm having one of those.  My little girl has been sick going on three weeks now and nobody in the house has had much relief or sleep.  My weekend was non-existent because of all the work that needed done.  And then I just wrote a letter to my son about how proud I am of all his accomplishments (for a school project).  Now I'm sitting here in tears.

Don't get me wrong--I'm not sad or depressed.  I'm just drained from all the worry and feelings of helplessness a mom gets when we can't make the boo-boos all better with just a kiss.  I'm exhausted from the lack of sleep, and I'm emotional because I have really great kids.  Usually when I feel this way I go straight for the munchies.  Ice cream?  Candy bars?  Chips and salsa?  Sweet or salty--what's your comfort food of choice?

But I don't have the munchies, and I don't feel like eating.  This vegan diet is screwing up my whole life! (wink wink)  I can't even have a mom-fit the proper way today because I feel full and satisfied from the bean and potato salad I had for lunch.  Since I've started eating vegan, I haven't been snacking or sneaking bites here or there.  I do occasionally find myself standing in the kitchen arguing with myself.  See, one part of me feels this full and satisfied feeling.  But the other part of me is so used to rummaging in the kitchen, grabbing just a nibble of a cookie or just a few Cheetos.  That's a hard habit to break. 

The other night, Eli came home from the school carnival with a cake he won in the cake walk. He was so proud to bring it to us and he insisted we try it that instant.  So I served up a piece for everyone, but I just couldn't eat it.  I wasn't having any adverse reaction to cake or the thought that it was probably made with eggs and/or milk products or anything like that.  I just wasn't hungry.

(Yes, I have a point.  I'm getting there, stick with me!)

Many people have argued with me that eating healthy is too expensive.  But I've found that to be untrue for my family.  We actually eat less and we are much more contented by what we do eat.  That first week I purchased and cooked WAY too much food.  I thought we would be hungry eating vegan, so I attempted to make up for it by making a mountain of food.  But in a few short weeks, I've adjusted my cooking and my meal plans to better fit the portion sizes we need and want.

My monthly food budget is lower than most. And keep in mind that I'm feeding my family AND feeding my child care kids.  I plan on breakfast, 3 snacks, lunch and supper seven days a week (feeding at least four people at each).  There are a number of reasons that I spend less money than most, and it's not just veganism.  Rest assured I feed everyone proper amounts of food and nobody goes hungry.  I don't deny my family anything.  It's about being smart with your budget and plans. Saving money on groceries has very little to do with what you eat.  And things like coupons and savings tend to cost more in the end, or you end up throwing away food instead of using it.  I have very little food waste in my home.

My biggest advice for saving money on groceries is to make a meal plan and a grocery list and to stick to it.  Be disciplined to purchase only what you need and to use what you have.  That doesn't mean you never buy goodies or chips or extras.  But if you buy them, have a plan as to when you will eat them.  Just having them in the house leads to one of two results--you either eat it without any thought (thus gaining weight and being unhealthy) or you end up throwing it out because you didn't really need it (thus wasting money and food).

My weekly menu is a way for me to use up what I buy.  If I buy lettuce and tomatoes to top off fajitas, I schedule to have falafel pitas with those toppings or a salad the next day.  If the spaghetti squash is too large to use up in one meal, I either freeze half for another time or I plan on using it as a lunch the next day.  I use up the fresh ingredients that are more likely to go bad early in the week, and save up the frozen, canned or pre-made meals for later in the week.  Also, if I need one tomato, I buy one tomato--even if the package of four is on sale.  What good does it do to buy four at a lower price if I'm just going to end up throwing it away?  There is very little food in my refrigerator/pantry that doesn't have a plan that goes with it.  Of course, I keep the staples around (flours, butters, canned goods, dried fruits, etc.).  But most everything has a purpose and a time-line for it's use.

The U.S. Bureau of Labor Statistics issues national standards for 2010 in various spending categories, including food. 

For two people, that amount is $537 per month.

I did a check on my food budget and costs for the last few weeks.  Normally I spend about $550-600/month on food.  That's an average of about $20/day or $140/week.  This is ALL food for my family and child care--even our dining out and party/liquor budget.  But as I look back on the last few weeks of grocery bills, they were $89-122/week.  Without even trying, I'm saving money on my food budget.  

FYI: I looked up a lot of stats on the internet.  Most listed that a food budget should be about 13% of your income and should include all food including groceries and dining out.

If you are interested in talking to me more about a weekly meal plan or need help setting up one of your own, just let me know.  I'm happy to work with you on a more individual basis.  I have a blank menu plan I can send for you to use, or I can send you examples of my own weekly menu (even pre-vegan for those carnies out there). Keep in mind that one meal plan will not work for every family.  Mine wouldn't work for most because I am planning meals for my work.  But there are ways to make a plan fit for your family that can help you to stay disciplined with your budget and your eating.

Oh, and I'm taking a "Happy Mom Day" with the money I saved!