Kymberly loves to cook, bake, and preserve. She enjoys experimenting in the kitchen and coming up with delicious (healthy) recipes!
Food prices are rising around the world. And not just meat prices—even fruit and vegetable costs can also stretch and break a family's budget.
Grocery shopping costs can be decreased in a number of ways, many of which result in healthier meals for the family.
Watching flyers for sales on grocery items, buying in bulk, and cutting coupons can help a little, plus you can get the kids involved in hunting and clipping coupons for those products you actually use.
But the best way to reduce your grocery bill and eat healthily is to plan your meals and snacks. Include plenty of in-season fruit and vegetables, and then shop to your list.
1. Stretch Meat and Fish Dishes
Adding loads of healthy vegetables to meat and fish dishes is not only tasty, but you can also make dinner much cheaper!
You can hide vegetables from picky eaters by pureeing, processing, grating, or chopping them finely.
- Finely processed cauliflower resembles minced meat when cooked in dishes like Mexican chili or bolognese sauce.
- In addition to the pasta, cream sauce and meat sauce layers in lasagne, add layers of grilled sweet potato, zucchini, eggplant, and mushrooms.
- Add a variety of vegetables to Mexican chili—corn, green beans, peas, grated zucchini, grated carrots, finely chopped cabbage, in addition to a variety of beans, works well.
- Add grated or finely chopped daikon radish to a dish with stock—it can soak up flavors wonderfully, is high in fiber, and low in calories! You can even add it to Thai style dishes for a fresh taste.
- When making shashliks, make vegetables the main ingredient—chunks of zucchini, eggplant, capsicum, mushrooms, and even pineapple are delicious grilled or baked.
- Include vegetables and greens in Indian curries and Thai dishes—there is no rule that these should contain only (or mostly) meat!
You could also plan a vegetarian meal once or twice a week, to cut down on meat expenses. A vegetable-filled quiche or pie is quick to prepare, healthy, and delicious!
2. Cook in Season
Learning what fruits and vegetables are in season in your area can also reduce the grocery bill.
Plus, locally grown in-season produce is fresher and healthier for you, and is better for the environment—fewer fuel miles (and dollars) are in your meals!
Each area will have its own local in-season produce calendar—watch the prices of produce, and note where the fruits and vegetables are shipped from. Alternatively, ask your local government—many can provide a leaflet about seasonal produce.
Radish (including daikon)
Peppers (bell and chilli)
Peppers (bell and chilli)
My balcony garden has provided me with fresh salad greens, greens for stir-frying, chili peppers, edible flowers, herbs, peas, beans, snow peas, and an unexpectedly huge crop of tomatoes.
The fresh produce (without counting the ripening tomato crop), has already repaid the investment costs in soil, pots, and seeds in one season. Plus, I still have seeds, earth, and pots I can use in the next season.
3. Grow Your Own Produce
A vegetable garden can help reduce grocery bills. Even in a small space, you can grow a surprising amount of produce—fruits, vegetables, herbs, and spices.
Growing a variety of flowers in addition to the productive garden, helps keep plants healthy and encourages beneficial insects to visit. This helps with pollination and increases the harvest from your garden.
Tip: Only grow food that you know your family will eat so that the fruits and vegetables are not wasted.
4. Learn to Preserve
When growing your own fruit and vegetables, you will experience an over-abundance of ripe produce sooner or later.
Knowing how to preserve foods means you can use them at a later time, without resorting to the grocery stores.
- Freezing: You can blanch many vegetables in hot water, then freeze them. Also, de-stone fruits such as cooking plums, and freeze them in sturdy freezer bags.
- Pre-made and frozen meals: Freeze uneaten portions of dishes to use as a quick meal instead of take-away! Alternatively, cook large batches of a meal after buying ingredients in bulk.
- Canning and bottling: Cook and store fruits and vegetables in glass jars, make your own pickled onions or cucumbers, or fruits in syrups. You can even bottle the extra juice from cooking down fruits to make jam as a 'juice concentrate' and use it like cordial.
- Drying and dehydrating: Hang and dry herbs for use in winter, dry cut tomatoes in a low oven, store dried beans, peas, and corn, and re-hydrate before using. You can even dry your own fruit and make fruit leathers.
5. Use and Save Leftovers
Instead of over-eating, freeze left-over portions for quick meals when you have no time to cook. Don't forget to label your freezer packages and include the date—many dishes look similar when frozen!
Tips for Using Scraps
- You can make a delicious orange syrup from the zest of juiced oranges—don't just throw away the rind!
- Juiced lemon rinds can be used as a scrubbing pad with a little bicarbonate of soda, perfect for cleaning sinks or other metal surfaces.
- Or you can candy fine strips of lemon rind to use in cakes or as a sweet snack, rich in vitamin C and fiber.
- Save any chicken carcasses after a roast and freeze until you have enough to make your own stock. Add the washed peel from carrots, parsnips, the tops from celery and fennel, and even peeled ginger rind to the frozen tub. When you have enough, tip everything into a large pot, fill with water, and cook for several hours to get a fantastic stock!
Look at left-over foods with a creative eye—search for ways they can be used!
6. Make Your Own Staples
Does your family use a pile of tortillas? Mine does! But at about €4 per packet of eight tortillas, we can rarely afford to buy them. It's so much cheaper to make my own tortillas, with flour, water, and salt.
In some countries, it's cheaper to make your own bread than buying it from the shops, or making your own tomato puree or sauce. Or even to make your own jams, syrups, and marmalade.
Compare the prices for your common pre-made grocery items, and how much it would cost to make your own. If there is a large difference, then go with the cheaper option!
7. Avoid Packaged and Junk Meals and Snacks
Prepared meals and packaged foods often cost a lot more than cooking the equivalent from scratch. Junk food is also quite expensive and terrible for health. It's best to avoid having either in your grocery shop!
Healthy and Cheap Snacks
- Fruits: bananas, apples, pears—anything that is in season.
- Dried fruits: great when your favorite fruits are not in season, or for a school snack
- Home-made low-sugar muffins or cookies.
- Water instead of soda or cordial.
- A handful of vegetable sticks (red bell pepper, cucumber, carrots) with a scoop of peanut butter.
- Baked sweet potato and pumpkin squares, delicious even when cold.
- Salads: Make a large batch of potato salad, tomato salad, fruit salad or other salads that don't include vegetables or fruits that wilt, and snack on them from the refrigerator.
8. Use Nonstick Pans
A good quality nonstick pan can reduce the amount of oil or fat used when cooking—it's much healthier and saves money!
Tip: Make sure you always clean nonstick pans with a non-scratch cloth.
Heating olive oil to a high heat in a nonstick pan can ruin the nonstick surface—I found this out the hard way!
9. Trim Other Areas of the Family Budget
If you reduce costs in other areas of the family budget, you'll have a bit more room to maneuver in the grocery aisles.
- Don't buy disposables. Use reusable cloths for cleaning, washable plates, cutlery and glasses, a reusable lunch box, reusable shower caps, etc.
- Make your own cleaning products. Vinegar, bicarbonate of soda, lemons, soap, and borax are typically much cheaper than commercial cleaning products and work just as well. Kids love mixing concoctions and will have fun making their own cleaning products.
- Reduce bills and household costs. Replace blown light globes with energy-saving, long-lived LED globes that use a tiny fraction of the electricity. Collect the cold water as you wait for warm water to run through to the faucet, and use it on the garden. Repair torn clothes or use as cleaning rags instead of throwing them away. There are many more ways you can reduce household costs!
- Cut down on family text message costs. Many modern cellphones can access the internet as part of their payment plans. Use email, or use a private twitter account to send messages between family members.
Make It a Competition!
With older children, you can include them in the meal planning. It's a great way to teach them the skills they need, later in their lives (budgeting, cooking, planning, saving, etc.).
By making it a competition, many children will be more enthusiastic. See who can:
- Create the healthiest and most inexpensive meals
- Save the most in other areas of the household budget
- Grow the best produce
- Make the best jams or tortillas
How Do You Save on Grocery Bills?
There are many other ways to save—what are your tips?
Let us know in the comments below!