Feed a family of four on $100 a week?
Can do. But we’re talking no-nonsense. No booze. No coffee. No canned artichoke hearts. No truffles. Not even orange juice.
But oranges for sure, or rather tangerines, because they happened to be on sale the week Good Eating went shopping to test the question. You can eat everything but the peel–and you should.
We wanted to show that you can keep the weekly family food budget under that magic number without going hungry, so we devised a menu plan, a shopping list and even came up with a few easy recipes. In setting out, we had three criteria:
1. The contents of our shopping cart had to add up to less than $100, not counting some pantry spices and not counting non-food kitchen needs such as dish soap.
2. The week’s meals had to conform both to the Department of Agriculture’s Food Guide Pyramid and to nutrition guidelines for fat, sodium and cholesterol.
3. The food had to have good flavor. It didn’t necessarily have to be gourmet fare, but we looked for food that offered some variety and was more healthful than what you’d find in a fast-food joint.
In the end, keeping the cost down was the most challenging. But we made it, just barely. The total for breakfast, lunch and dinner for a hypothetical family–Mom, Dad and two school-age children?
It came in at $99.45, tax included.
For that we got a different hot entree every night, decent breakfasts with fruit and cereal each morning and a sandwich and fruit for lunch. Plus, there was a bit left over for some snacks. But not much.
Our budget was slightly more than the government’s $96.50 food stamp allotment for a four-member family. Though our meals won’t win any awards for culinary creativity, they are comfortable and filling.
But they also require some time and labor, because convenience is costly. We opted for soaking the beans, making our own stocks, cutting carrot sticks and cooking polenta. All but the most basic of convenience foods were beyond our reach, as were youthful luxuries such as Pop Tarts and soda pop.
But we ate pizza, chili, tacos and stir-fry. The bread pudding was delicious, by the way. We also snacked on popcorn (made in a pan rather than in the microwave) and washed it down with lemonade (made from a mix).
For lunch there were peanut butter and jelly or bologna sandwiches for the kids and tuna for adults much of the time, plus leftovers and noodle soup once in a while. We assumed the kids would get free milk at school. Adults were responsible for their own beverages.
You may notice the absence of meat at some meals. At others it’s a supporting player, not the star of the plate. But all the meals have ample protein, are rich in complex carbohydrates, and get less than 30 percent of their total calories from fat. Also present are antioxidants, other vitamins, calcium and fiber.
A word about marketing. Smart shoppers visit several stores to take advantage of sales and markdowns, not to mention coupons. But that has its own costs in time and fuel, so we shopped at one Jewel Foods supermarket. (Shopping was done between Feb. 15 and 21).
We bought more flour, sugar, soup base and some other products than we would use in a week. But at the same time, we did not buy cinnamon, oregano, cumin, salt and pepper–things that need to be resupplied every few months.
Coupons were not particularly helpful because they were for products we didn’t require, but we took advantage of sales, such as the one for tangerines at 3 pounds for 49 cents and for deli bologna, which we had sliced very thin.
Following shopping guidelines from experts, we first decided what we wanted to cook before going into the store, and we shopped from a list. But we also were ready to change cooking plans if a particular product was available at a bargain price.
Few people eat all their meals at home, even those on very limited budgets. Also, chances are, children from poverty-level families will get free breakfast and lunch at public school, saving some money. Nevertheless, we attempted to supply all food from a home base: Restaurant and takeout meals are too expensive.
THE SHOPPING LIST
Here’s what we spent for a family of four:
FRESH PRODUCE
2 heads cabbage……………..78
3 lb. carrots………………1.69
1 bunch celery………………59
1 green pepper…………….60
1/4 lb. jalapeno peppers………..37
1 bunch kale greens…………………31
1 bunch mustard greens………………34
1 bunch turnip greens………….55
1 bunch collard greens………………41
4 lb. ready-cut salad……….5.58
2 heads romaine lettuce…….1.78
1 bunch cilantro…………….69
3 lb. yellow onions…………..99
10 lb. russet potatoes…….1.59
2 zucchini squash……………80
1 bunch turnips……………..79
3 heads garlic…………….1.50
3 fresh tomatoes…………..1.92
6 lb. tangerines……………..98
5 lb. red Delicious apples…..3.98
7 bananas…………………2.03
1/2 lb. seedless grapes…………94
FROZEN PRODUCE
1 lb. Italian blend veg……..1.59
14 oz. stir-fry veggies……..1.59
10 oz. kernel corn……………67
DRY STAPLES, GRAINS, BREADS
4 loaves (20-oz.) sandwich bread 1.96
3 packets dry yeast…………..99
24 fresh corn tortillas……….50
1 lb. navy beans……………..54
2 lb. pinto beans…………..1.33
1 lb. black beans…………….61
2 lb. medium-grain rice……….79
5 lb. all-purpose flour……….99
5 lb. yellow cornmeal……….1.39
5 lb. sugar………………..1.69
2 lb. thin spaghetti………..1.50
1 lb. chicken soup base……..2.79
1 lb. beef soup base………..2.79
18 oz. corn flakes………….1.09
42 oz. oatmeal …………….1.99
4 low-fat ramen noodle soup……68
1.1 oz. chili powder………..2.05
7 packets (2-qt.) lemonade mix….98
2 lb. popcorn………………..65
2 packages (28-oz.) fig bars….3.98
CANNED GOODS
27 oz. spaghetti sauce….1.05
32 oz. grape jam……………1.19
20 1/2 oz. yellow mustard………..55
18-oz. jar peanut butter……1.69
3 cans (28-oz.) crushed tomatoes.2.67
26 oz. hot salsa……………2.69
16 oz. Italian salad dressing……..1.99
2 cans (6 1/8-oz.) tuna in water….1.26
1 qt. sunflower oil……..1.67
50 oz. apple sauce………….1.39
15 oz. raisins……………..1.85
MEATS
1 lb. ham hocks ……………1.39
1 lb. soup bones……………..39
1 lb. ground beef…………..1.99
1 lb. bacon ……………….1.50
1 lb. deli bologna………….2.00
1 fryer (3.5-lb.) chicken……3.46
MILK AND EGGS
2 gal. skim milk……………4.98
1 dozen large eggs……………95
1 lb. margarine………………49
Total: 97.50 plus $1.95 tax equals $99.45
WAYS TO SAVE
Here are some hints for sticking to a budget:
Use everything: Strip a whole chicken of its meat and use half the meat for Monday’s stir-fry and freeze half for Sunday’s chili. Turn the skin and carcass immediately into stock by simmering them with water and any vegetable trimmings that you have been collecting in a plastic bag and storing in the freezer. Store the cooked stock in the refrigerator. After it congeals on the surface, remove the fat and use the stock in another dish or for cooking rice or pasta. Homemade stock also helps fill out the flavor of sauces and soups immensely, is relatively inexpensive and adds little fat.
The whole fruit: Eating whole oranges or tangerines, rather than drinking just the juice, provides added carbohydrates and fiber. Even the outer, orange part of the rind can be scraped off and used as a flavoring.
Substitute: Most recipes here will work with replacement ingredients. Use fresh produce available at reasonable prices. Hold off on using out-of-season items until the price drops. Spaghetti sauce can be made with just about any vegetable at your disposal if you build on a good base of stock, onions and garlic.
THE MENUS
Breakfast
Monday through Saturday:
Tangerines
Corn flakes or oatmeal with skim milk
Toast
Jelly
Margarine
Bananas while they last
Sunday brunch:
Tangerines
Skim milk
French toast or eggs
Bacon
Toast or leftover polenta
Jelly and margarine
Lunch
Monday through Friday:
Kids: Apple (or tangerine), peanut butter and jelly sandwich or bologna sandwich, lettuce, carrot and celery sticks, fig cookies
Adults: Apple (or tangerine), bologna, tuna or peanut butter sandwiches, leftovers, ramen soup, carrot and celery sticks, fig cookies
Saturday:
Milk, apple, noodle soup, peanut butter toast, carrot sticks, celery with peanut butter.
Dinner
Monday:
Chicken and vegetable stir-fry
Cooked rice or spaghetti noodles
Green salad
Applesauce
Tuesday:
Corned beef-flavored cabbage and vegetables
Homemade soda bread with raisins
Sauteed greens with garlic
Green salad
Applesauce
Wednesday:
Beef and potato tortilla filling (see recipe)
Mexican beans
Green rice (see recipe)
Salsa, raw onions, optional cheese
Thursday:
Pizza (made from scratch with tomato sauce, hamburger, vegetables)
Green salad
Friday:
White bean ragout over polenta (see recipe)
Salad
Saturday:
Spaghetti with vegetable sauce
Green salad
Garlic bread
Sunday:
Black bean and chicken chili (see recipe)
Green salad
Bread pudding
BLACK BEAN AND CHICKEN CHILI
Preparation time: 30 minutes
Soaking time: 1 hour or overnight
Cooking time: 2 hours
Yield: 8 servings
1 package (12 ounces) small black (turtle) beans
1 large ham hock or a ham bone
1 large or 2 small onions, diced
2 large cloves garlic, minced
1 tablespoon oil
1 can (28 ounces) crushed tomatoes with added puree
3 to 4 tablespoons chili powder to taste
2 teaspoons each: ground cumin, salt
1 teaspoon each: basil, oregano
1/4 teaspoon freshly ground pepper
1/2 pound chicken meat (no skin), diced
1 green bell pepper, seeded, diced
2 small zucchini, cut into 1/2-inch cubes
1 cup frozen corn kernels
Chopped fresh cilantro, optional
Hot red pepper sauce to taste, optional
1. Soak beans in a large bowl of water overnight. Or, put beans with water to cover in a 4 1/2-quart saucepan or dutch oven. Heat to boil; boil 1 minute. Remove from heat and let stand 1 hour. Drain well.
2. Put beans with fresh water to cover in a 4 1/2-quart saucepan; add ham hock. Heat to boil; reduce heat. Simmer, stirring occasionally, until beans are almost tender, 1 to 1 1/2 hours. Strain beans, reserving beans and cooking liquid separately. Finely chop any lean meat from ham hock.
3. Meanwhile, cook onions and garlic in oil in 4 1/2-quart saucepan until soft. Stir in chopped ham hock meat, beans, tomatoes, seasonings and enough of the bean liquid (about 2 cups) to make a medium-thick chili consistency. Heat to simmer; cook, stirring often, for 20 minutes.
4. Stir in chicken, green pepper and zucchini. Simmer until chicken is opaque, about 5 minutes. Stir in corn; simmer about 5 minutes. Taste and adjust seasonings. Serve sprinkled with cilantro and hot sauce.
Nutrition information per serving: 270 calories, 5 g fat, 20 mg cholesterol, 980 mg sodium, 43 g carbohydrates, 18 g protein.
WHITE BEAN RAGOUT OVER POLENTA
Preparation time: 45 minutes
Cooking time: 1 1/2 hours
Yield: 8 servings
The beans and polenta may be made ahead of time and stored in the refrigerator. Reheat separately before serving. Extra polenta can be tightly wrapped and kept in the refrigerator for several days.
For the beans:
1 pound small white (navy) beans, picked over, rinsed
1 tablespoon oil
1 1/2 large (or 2 medium) onions, coarsely chopped
1 green bell pepper, seeded, chopped
1 jalapeno pepper, minced
1/2 pound greens such as collard or kale, rinsed, finely chopped, 3 to 4 cups
1 can (28 ounces) crushed tomatoes
4 cloves garlic, minced (or to taste)
2 tablespoons chicken soup base (or 4 chicken bouillon cubes)
About 4 cups water
1/4 bunch flat-leaf parsley, chopped
For the polenta:
2 quarts water
8 teaspoons chicken soup base (or 3 chicken bouillon cubes)
2 cups yellow cornmeal
1. Soak beans in a large bowl of cold water overnight. Or, put beans with water to cover in a 4 1/2-quart saucepan or dutch oven. Heat to boil; boil 1 minute. Remove from heat and let stand 1 hour. Drain well.
2. Heat oil in a large heavy-bottomed saucepan until it almost begins to smoke. Add onions and peppers. Cook, stirring, 1 minute, then stir in chopped greens.
3. When vegetables begin to stick add a little water and scrape up browned bits. Add drained beans, tomatoes, garlic, soup base and enough water to cover the beans, about 4 cups. Simmer slowly, uncovered, adding water if needed, until beans are nearly tender, 1 to 1 1/2 hours.
4. Meanwhile, for polenta, heat 2 quarts water to a boil with chicken soup base in a large non-aluminum saucepan. Slowly but steadily pour in the cornmeal while stirring rapidly to avoid lumps. Stir until most of lumps disappear and the mixture starts to bubble vigorously. Reduce heat to low and continue to bubble slowly, stirring frequently, until polenta is very thick, about 15 minutes. Pour polenta onto a greased baking sheet to about 3/4-inch thickness. The polenta will begin to set immediately. Cool slightly and then cut polenta into 3-inch squares.
5. To serve, reheat polenta by placing the pan under a broiler and broiling until top is slightly browned. Or, spray a non-stick skillet with non-stick vegetable spray. Fry a few squares at a time until browned turning once, 2 to 3 minutes total. Top generously with bean mixture.
Nutrition information per serving:
390 calories, 4 g fat, 1 mg cholesterol, 1,030 mg sodium, 73 g carbohydrates, 18 g protein.
GREEN RICE
Preparation time: 20 minutes
Cooking time: 25 minutes
Yield: 4 servings
4 cups water
2 tablespoons chicken soup base (or 4 chicken bouillon cubes)
1/2 teaspoon turmeric
Freshly ground pepper to taste
1 tablespoon oil
1 large or 2 small onions, chopped
1/2 pound mixed greens, such as collard, turnip, mustard or kale, rinsed finely chopped, about 4 cups
4 cloves garlic, minced
2 cups long-grain rice
1. Heat water, chicken base, turmeric and pepper to simmer in small saucepan.
2. Heat oil in large, heavy-bottomed saucepan until very hot. Add onion and cook 1 minute. Add greens and garlic; cook and stir until vegetables just start to stick to the bottom. Add rice and stir rapidly to mix. Stir in water mixture; heat to boil and scrape up any browned bits from bottom of pan.
3. Reduce heat to low. Cover pot tightly and simmer until rice is tender, about 20 minutes. Fluff and serve.
Nutrition information per serving: 455 calories, 5 g fat, 1 mg cholesterol, 1,140 mg sodium, 90 g carbohydrates, 10 g protein.
BEEF AND POTATO TORTILLA FILLING
Preparation time: 15 minutes
Cooking time: 10 minutes
Yield: 4 servings
Serve this filling over a heated corn tortilla topped with shredded lettuce, cheese and a dollop of salsa, then roll up to eat.
1 large potato or 2 small, cut into 3/8-inch cubes
1/2 pound lean ground beef
1 medium onion, chopped
2 cloves garlic, minced
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon beef soup base (or 1/2 bouillon cube) dissolved in 2 to 3 tablespoons water
Salt, pepper to taste
1. Put potatoes into a 4-cup microwave-safe bowl. Cover tightly. Microwave on high (100 percent power) 6 minutes.
2. Cook ground beef, onion, potatoes and garlic in a large skillet until meat begins to brown. Add remaining ingredients and combine thoroughly. Use to top tortillas or to fill tacos.
Nutrition information per serving: 180 calories, 8 g fat, 40 mg cholesterol, 180 mg sodium, 15 g carbohydrates, 13 g protein.
