Veganacious

Archive for the ‘Budget’ Category

The above photo is one trip to the local Kroger’s market.  As you can see, there is plenty of food there for the vegan cook. There were only two prepared items that were included: soymilk and tempeh.  I admittedly purchase bargains; I bought a huge amount of broccoli for $3 on special. Here is what was purchased for under $45:

1. 8 lbs. navel oranges
2. 5 lbs. russet potatoes
3. collard greens
4. kale
5. 8 oz. wheat germ
6. 1 cantaloupe
7. 1 pineapple
8. 1/2 gallon soymilk
9. sweet peppers
10. ginger root
11. taro root
12. red leaf lettuce
13. bunch bananas (5)
14. green onions
15. 2 extra large bunches of brocolli
16. head lettuce
17. cucumber
18. mushrooms
19. 2 lbs. organic carrots
20. 3 pack fresh garlic
21. turnip
22. tempeh
23. 2 ears corn
24. head cabbage
25. 2 artichokes
26. jicama
27. avocado
28. box of raisins

From the above, the following meals were made:*

Breakfasts:

Cantaloupe and whole grain toast

Blueberry banana smoothie

Wheat germ with granola and soymilk

Waffles and oranges

Cantaloupe and whole grain toast (2nd time)

Green tea, banana and wheat germ

Scones with orange slices

Lunches:

Broccoli and potato soup with bread

Pajeon Korean Pancakes with dipping sauce

Artichokes – 2

Broccoli and potato soup with Field Roast sandwich

Large mixed greens salad with mushrooms, peppers, sunflower seeds, jicama, and vinegar/oil dressing

Winter vegetable soup with onions, carrots, potatoes, cabbage, and broccoli

Dinners:

Teriyaki Panini with grilled onions, mushrooms and sweet peppers and raw greens salad

Pajeon Korean Pancakes with dipping sauce

Vegan burrito with shredded vegetables, fresh avocado and salsa

Spicy Garlic Beans, corn on the cob, and kale

Winter vegetable soup with onions, carrots, potatoes, cabbage, and broccoli with hearty sun dried tomato rolls

Wrap sandwich with greens, avocado, salsa, mushrooms, peppers with mixed veggies

Tempeh stir-fry with broccoli, ginger root, garlic, onions, peppers, and shredded cabbage with noodles

Snacks:

Apple

Oranges

Banana

Pineapple

Raisins and raw cashews

Raw carrots

*previously purchased items also used

Having fresh produce available is a true luxury.  Along with legumes and grains, they provide everything one needs for a healthy diet. As the produce dwindles, a soup is made from vegetables remaining. When all the produce is gone, if payday has not yet arrived, a dal (legumes and rice with Indian spices) is made, which never gets tiresome but is always a treat. To make it even more elegant, try Alternative Vegan’s Venn Pongal recipe – it includes cashews and a wonderful array of spices.  Happy shopping!

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How to maintain a healthy vegan diet on a budget?  There are several tricks which help to stretch your grocery budget and keep you lean and green.  They include

• Make certain you have used up all the prior purchases before you bring in more fresh food. Eliminating waste is one of the most effective ways to curb spending.
• Provide storage containers for all your produce before you bring your purchases home.  Plan to take 30 minutes upon your return to wash, clean, dry and store all your investments.
• Make a list before you go so you are not likely to make impulsive puchases. If possible, plan your menu for the week and limit purchases to what you need and will use.
• Eat before you go to the store. If you are hungry, your eyes may be larger than your pocketbook.  To stay on your budget, shop only on a full stomach.
• Buy things that are in season or that are on special.  And check the bagged produce that often allows you to get larger quanitities of produce for the same price as a small amount.
• Shop the produce aisle and the dry goods section (beans, lentils, rice). Avoid the frozen and packaged goodies – not as healthy and NOT as cheap.
• Find stores that sell what you buy at a reasonable price.  I can save almost 50% on my budget by buying produce at the Asian Market; they even mark which produce is local.
• Plan what treats you will buy before you leave home: fair-trade vegan chocolate, pretzels, candy should not be impulse purchases.
• Have an attack plan for non-food items such as detergent, shampoo, soap, toiletries.  It is difficult to find vegan items in traditional stores, but with a little digging, you can often find reasonably priced goods.  Buy larger containers if that affords a price savings; check out store brands, too.
• When you are running out of food, use up all your leftover produce by creating a soup or stirfry.  If I run completely out and have a few more days before payday, I rely on lentils (dahl) and rice; it never gets old if you have the right spices on hand, it is satisfying and nutritious.
• Buy grains, nuts, dry fruit and spices in quantity.
• Find inexpensive replacements. Rather than buying prepared vegan meat substitutes, use TVP or simply make your own mixture.  I usually keep containers in the freezer to add to tacos or casseroles. Save water from cooked veggies for broth.
• Make things in bulk so you can have some ready when  your schedule does not allow time to cook. I just made a big batch of potato burritos and wrapped them in parchment paper.  Easy to defrost and eat when in a hurry. We make huge batches of vegan tamales – they store well and are easy to prepare in bulk.
• Find a produce outlet that offers a discount on “ugly” produce.  I used to buy huge boxes of produce for $2 because they were “imperfect,” yet perfectly fresh.
• Be creative.  You can often create delicious dishes by using some combinations you may never have considered before.
• One of the best cost savings I experienced was when I joined a food coop. My sons and I all worked in it: the boys stocked the shelves while I ran the cash register. It was fun and the food was the best we ever had.
• Sharing food is another possibility.  Find another person or family and see if they want to share bulk items with you.  Even occasional shared purchases can become very cost effective.
• Grow your own: if you have room for a container garden, you can grow your own herbs, tomatoes, peppers.

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Nothing is quite as tasty as really fresh food.  But who has time to grow a garden? Who has the space or the climate for one?  A few lucky souls do have the time and space and have found growing a garden well worth the effort, but what about the rest of us? Container gardening is the answer and can allow most anyone to grow at least a few herbs and vegetables in their home. Do not overlook fresh sprouts, too, which only require a few square inches of space to grow.

Herb Gardens

For herb gardens, start with seeds and plant them indoors until they fully sprout.  Water daily so they get a good strong dose of H2O on a regular basis. Make sure they also receive some form of light or sun, so set them in a window or near artificial light. Within just a few days, the signs of life should begin showing through the soil.  This can be a fun project for younger family members.  As the plants grow and gain some height, transplant them to a sunny location outdoors in larger containers.  If you do not want to take the time to grow them from seed, you can buy young plants from your local nursery.  They should give you a good  continuous source of herbs.  We currently have catnip, basil, oregano, cilantro, parsley, chives and mint growing in two containers on the patio.

Vegetables

It is just as easy to plant a few vegetables in your containers.  My space is limited, so I have only a few containers. Onions, peppers and tomatoes are all growing on my patio with good results.  I know of a family member who also has limited yard space; he plants tomato plants in his backyard space as well as along the sides of his home, giving him such a large crop that he distributes them to his neighbors.  Young plants can be purchased at home improvement centers, nurseries, and some department stores.  Containers are not only helpful for those with limited space, but can help with gopher-plagued areas too.  Give them plenty of space and good soil with drainage.  Keep them watered and away from pests; they should return your kindness with fresh, lively taste for several months.

Sprouts

If you live in a closet-sized apartment, you can still grow some fresh sprouts.  Try mung beans for crisp, lively taste in salads and stir-fry. Alfalfa sprouts are more delicate and work well in sandwiches, wraps and tacos. There are a variety of spicy sprouts for every palate – check for them online or at your local garden supply store.  Sprouters come in several varieties.  A large jar with a draining lid works well for a single type of sprout.  Layered sprouters are easy to use and to grow two different types of sprouts simultaneously.  Put the sprouts into the sprouter, rinse, and drain well.  (Save the drained water for your favorite plants; they will appreciate the nutrient-rich water.)  Repeat daily until your sprouts are ready to consume.  Voila – fresh is yours for the effort!

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