Making Grains Healthier - Is it possible?

[eastkygal]

I just got word that our food budget is being cut to $269 monthly. That's a big cut from the last 2 months, but about a $100 cut from what is typical. That is to feed all 4 of us. DH is a working artist and musician so we don't have much say in our food budget. Things are up and down in the biz.
Here are my ideas from reading the other TF on a budget threads.
-I'll have to cut out some organic eggs. They are $3.49 a dozen and we can easily use 6 eggs daily. We eat eggs every other day for breakfast and oats on the other days. (To remedy this I will have to add more grains. Bake bread and have toast, rice pudding, more oats, and pancakes for breakfast. I'll take any other non-grain cheap breakfast ideas for those with a plain morning palate.)
-I will have to cut out some of our breakfast meats. It is $4.99 for 12 slices of the Oscar Meyer Natural MSG Free bacon. $2.49 for a roll of our MSG Free sausage. I'm wondering if I can make sausage with ground turkey or beef for cheaper? Any thoughts? I hate to cut out a good protein source.
- I will have to cut back on organic salad greens... fewer salads But, I have a pack of seeds ready to plant so hopefully that will help soon.
- Add more beans in place of meat. This was starting to be in the works with the warm weather anyway.
-Cut back on the fresh organic veggies. At the Food City where I shop the organic veggies are half way to rotten by the time I get to them, and we've been having to waste a lot of this stuff. I'm thinking of buying frozen organic bags of peas, corn, green beans, and some fruits. This is the only frozen organics they carry. I am also going to check out a Farmer's Market about 45 minutes away to see what I can find.
-Buy bulk grains... not organic, but pure/natural. A Mennonite bulk foods place sells nuts, grains, spices, etc... in bulk for cheaper than I can buy organics at Food City. Bob's Red Mill Whole Wheat Flour is $5 a small bag that contains around 5 cups.
-Cut back on nuts, which I hate to do because my body needs them for the magnesium and such right now desperately. I'm thinking of making trail mix by adding cheap non-organic raisins, which might give me more bang for my buck. Also, adding various canned salmon recipes to replace the nuts for lunch. Not sure if that would actually end up cheaper though.
-More peanut butter and banana sandwiches on soaked flour breads.

So, that is way more grains that will be added in the form of whole wheat breads, pancakes and brown rice. More oats as well. I had been working on cutting out as much grain as I could tolerate and it had been doing well for us. We tolerate grains fine, but I do notice a very full feeling after eating whole wheat products not necessarily oats or rice. I hope the added grain doesn't leave me bloated and full of empty carbs. Is there a way to make grains more healthful other than soaking? Like any food combos?

[deditus]

I totally understand where you are coming from with the budget. We are gfcf, corn free, & egg free. It's killing us monetarily.
Before going egg free, I often made custard for breakfast. Stretches the eggs a little further. I copied this recipe from a post here. I've used winter squash, pumpkin, banana, or sweet potato instead of pears, and coconut milk instead of dairy.

1 1/2 c pears (2-3 big pears) (if they are org, leave the skins on, and you will never know it is in there)
1 c milk, kefir or yogurt
4 eggs (IMO the more the better)
few spoons honey or maple syrup
1/2 teaspoon nutmeg
1/4 teaspoon cinnamon
If you want to get really creative you can add some kelp for hidden tasteless nutrients
Place all ingredients in blender, and blend well. Pour into custard cups, sprinkle with nutmeg (this step is a must- it is sooo good). Place in large baking pan filled with 1" HOT water. Bake at 350 for 45 min.

Also, I make crustless quiche or quiche with shredded sweet potato or white potato or rice crust. I usually use 2 cups sauteed veggies (onion, garlic, mushrooms, broccoli, spinach, greens, beans) to 4 eggs. Helps clean out the fridge of those small bits of leftover veggies. Buckwheat pancakes are really good. I make a big batch and freeze some. French toast, too.
I can do grains for breakfast, I just have to have enough protein and fat with it. Usually 3 slices bacon or 2 oz sausage is good. If I don't get enough protein in the morning, I will be crabby all day. I find if I eat a good breakfast, I am satisfied with a lighter lunch than otherwise. I am trying to use more beans, too. Chilis, stews, salads, etc.
I love this recipe :

http://find.myrecipes.com/recipes/re...cipe_id=649126


And this recipe, that I also copied from another thread:

Split-pea patties:

2 cups dry split peas, green or yellow (I find green hold their shape and texture well)
2 tbsp olive oil
1/2 cup flour of your choice
1 medium to large carrot, grated
1 onion, chopped fine
1 rib of celery, chopped fine
2 cloves garlic, minced
1/3 cup nutritional yeast flakes
3 tbsp freshly ground black pepper (more or less to taste)
2 tbsp dried parsley flakes
1 tbsp "old bay" seasoning *or* poultry seasoning
sea salt to taste

Place split peas in a saucepan and add just enough water to cover them by about 1/2 an inch. Bring to a boil and simmer until peas are tender, 40 - 50 minutes. Stir occassionally, and add small amounts of water if needed to prevent burning/sticking. When they are finished they should be tender and of a porridge-type cosistancy (all water should be absorbed/boiled off; no need to drain.) Remove from heat and allow to cool enough to handle.

While peas are cooking, heat the 2 tbsp oil in skillet and add your veggies. Saute until just tender. Set aside.

When peas and veggies are cooled off enough to handle, mix them together with all the seasonings. Taste and adjust as you like. Add just enough flour to make a stiff "dough". Form into balls*, and flatten to about 1 inch thick. Heat a generous amount of oil in a large skillet and fry the patties a few at a time, turning frequently to allow them to brown evenly on all sides. Keep warm in a 275 F degree oven until all patties are cooked; then serve hot.

[Carliegirl]

Its so easy to "make your own" sausage. Just buy ground meat and add spices (fennel, garlic, sage and onion powder...are all good bets) then add salt and pepper and mix with your hands....form into patties and freeze on a tray or plate covered with parchment paper till hard and then put in a freezer ziploc with a label. Totally simple and so fun to do!

[AngelBee]

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[cristeen]

Definitely start making your own sausage if your regular meat source is cheaper... any ground meat will make sausage.

Cut back on the organics to the dirty dozen - I'd really start buying the frozen if the fresh is all rotting.

I'd also work on increasing rice, oats and any other grains before increasing wheat, though.

Rather than salmon, which tends to be expensive - how about sardines or anchovies? Both are great sources of vitamins and minerals and protein and tend to be significantly cheaper than salmon.

For breakfasts, lately I've been sticking to smoothies of yogurt/kefir and frozen fruit. If I add a single scrambled egg or a piece of sausage (2 oz patty) to that, it lasts me nicely until after lunch time.

Beans and lentils both work really well as a meat stretcher... take your average ground meat recipe and use half meat, half legumes - works great to stretch the budget.

As for mitigating the effects of grains on your body, other than soaking - be sure to always combine your grains with fat and protein. That slows the absorption of them, preventing blood sugar swings.

Don't forget dips for lunches... bean dips like black bean or hummus, tzatziki (yogurt and cucumber), any fatty/protein dip of that nature works nicely with some fresh veg as a lunch, particularly as the weather warms up.

[Magelet]

Originally Posted by Carliegirl

Its so easy to "make your own" sausage. Just buy ground meat and add spices (fennel, garlic, sage and onion powder...are all good bets) then add salt and pepper and mix with your hands....form into patties and freeze on a tray or plate covered with parchment paper till hard and then put in a freezer ziploc with a label. Totally simple and so fun to do!

get some liver (which is a cheaper meat), puree it, and then mix that in with the ground meat. extra nutrition for less money. look at your favorite sausages, and use the same spicing combo. Its super yummy, and probably cheaper than the fancy sausages.

Good breakfast sausages are chicken apple sausage (usually sage goes in there, and thyme I think)? beef sausages could be good, pork, turkey, really anything will do, and the flavor combos are limitless. You can even buy casings to stuff, but they might be expensive, and patties are easier.


Grains and legumes are a good combo for protein. and I second a pp's comment about making sure to add fat and protien with your grains. I find it easier.

If I were on a really tight budget, I'd cut the organics down to the dirty dozen or so (the most pesticide/herbacide/fertalizer heavy produce.) I'd also hit the farmer's market at the END of the market, and offer a lowish price for a whole lot of one type of veggies. (or two) basically, they're tired, they want to get home, they'd probably like to make a little more money, and some of their product is probably not going to be any good at the next market they go to, so they'll either eat it themselves or it may go bad. Strawberries for example, last such a short time. I would not offer a disrespectfully low price, because I honor the work and money that has gone into the food, but a low price. If they take it, great. If not, not.

For eggs for breakfast, stretch em. Add veggies, a little cheese, and a little milk. I often do 1/4 onion, and a small handful of greens sauted until sweet onions and wilted greens, a bit of cheese, a sploosh of milk in with 1 egg, dump it over the greens, scramble, and serve with 1 peice of toast. this is even more filling than two eggs, and cheaper. Onions are really cheap if you buy them in bulk.

Bulk EVERYTHING up with onions, carrots and celery and cabbage and potatos. Start every single dish that could possibly handle it with LOTS of onions and carrots. Soups, stews, roasts, sautes, stir frys, omelettes, salads, sandwichs.... they can all handle these things. use them! They are all cheap vegetables.

Instead of green lettuce salads, try chopped salads. A good dressing makes even the simplest chopped salad good. I like grated carrots, chopped celery, romaine (or even iceburg though I question whether iceburg has ANY nutritional benefits. But the stemy white part of romaine is great in this), and if I have it, a few crutons and cheese chunks. Citrus slices are good. I don't like raw onion, so thats why I don't put it in but it would make a good addition. More expensive out of season but tasty is sweet peppers. Carrots and celery can bulk up even your regular green salad so you use less greens. Carrots are definitely cheaper than greens. You could try cabbage in it, I don't know how it would be. Depending on the dressing, kraut can be good, or not.

If your body needs the magnesium, find the cheapest sources of magnesium, even if they have less than the nuts, just use more of them.

I didn't see you mention broths and stocks, but they are really economical. You should be able to buy a whole chicken, and ask the butcher to grind the breasts or theighs for you to make sausage with. Or roast it, eat it over a couple days (roast, chicken salad, chicken sandwhichs, soups), then make stock with the carcass. It adds extra nutrition and flavor and can be used in place of almost any liquid used in cooking, as well as making soups and sauces. Cook your rice, your oatmeal (ok, that might taste weird if its for breakfast...), your potatos, in stock. If you have some of those veggies that are on their way out the door (but not yet slimy), make veggie stock. This is where I first learned the info that decided me on making veggie stock. Basically you take your wilted and on their way out the door veggies, and your trimmings (peels, ends, trimmings, outer leaves) and simmer with a little salt for about half an hour. I freeze my trimmings then use them for chicken or veggie stock when I have a lot. Voila! nutrition rich veggie stock. Its yummy too.

Basically, I would focus on techniques to have more nutritious food, with less money. and if your bodies can handle it, it is ok to have more grains for a while.

[eastkygal]

Thanks for all the advice and recipes! This helps give me some distinct ideas. I really don't see avoiding adding a bit more wheat to the diet. Is spelt better or rye than wheat?
Here are going to be my hard points:
Breakfast - DH won't do omelets unless they are ham and cheese or something like that. No onions, peppers, or greens. His palate is very plain for morning fare. So, here are my only thoughts for breakfast to cut back on eggs and meat. More oats (already do oats every other day), rice pudding, pancakes (whole wheat), sandwiches to fill in for missing eggs like egg and sausage sandwich. I'd love to do yogurt smoothies, but DH wouldn't and DD1 is dairy allergic. I'm trying to avoid making multiple meals as I hand wash dishes and it would be hard.
Fresh veggies - We are craving them but everything in our Food City is imported then it doesn't sell well around here (organics) and it's hard to tell how long it has been there. I had to search through all the green peppers last time to find one good one. The other one I took a gamble home and it was soft by the time we got home. The Farmer's Market is 45 minutes away. I think I will be doing frozen and the dirty dozen until our garden started producing more.
DD1 - She isn't much for beans and veggie dishes. Yucks at soups. She's very simple. I'd hate to have to feed her SAD just to get her to eat. Any ideas there? Oh, and she is dairy allergic.

Oh, I do bone broths!!!! A whole chicken will feed us for 3-4 days. It's so great!

Should I eat less food when consuming more grain? Curious if the calories carbs/protein are different in the body. I know eat more fats/protein with it. Peanut Butter sandwiches will probably be a big one for us.

[TzippityDoulah]

fried potatoes area a good carby non-grain food for mornings. you can alos add them to scrambled eggs and add cheese or whatever on top for a little "morning breakfast bowl" type thing. potatoes are cheap! and much better than grains if you're not allergic to them.

if you like sandwiches, make them open faced. rarely do you miss that top peice of bread. saves money and unnessecary grain.

use rice instead of other things whenever possible. rice cereal is YUMMY! it is SO easy to overdo it on the wheat when budgets are cut.

if you can buy lard it's generally MUCH cheaper then butter and coconut oil. and it's high in fat and flavour.

make lots of bone broths/stocks. they are healthy cheap and you can make easy soups and dishes from them. I mixed some chicken stock and some coconut oil and cooked rice in it with plenty of seasonings. then we mixed in broccoli and simmered. it was really yummy. and even for my blood sugar issues, I was fine. it didn't mess me up at all b/c of the coconut milk and bonebroth.