low-cost

• Pork costs less than most other meats.
• Look for a “BEST if used by” date on the package.
• The leanest cuts of pork include tenderloin and loin or rib chops and roasts. Look for ground pork that is at least 85% lean.

❁ Choose whole onions that are firm and heavy for their size, and have no scent. Look for a dry, papery outer skin. Avoid cut, bruised or sprouting onions.

No Tears!

✿ Chill onions before chopping - 30 minutes in the refrigerator or 10 minutes in the freezer.

✿ Use a very sharp knife.

✿ Start cutting at the stem end.

Yellow onions are most common. They store well.

White onions are usually sharper in flavor.

Red onions are somewhat mild in flavor. Their red skin adds color to dishes.

Sweet onions have a mild flavor even when raw. They don't store as long.

❁ Dried and canned beans are great food to keep on hand. You may want to stock up when they are on sale.

❁ Dried beans are usually cheaper than canned beans but take longer to cook. Canned beans are fully cooked and ready to use cold or heated.

When kids help make healthy food, they are more likely to try it. Show kids how to:

❁ find and remove small rocks, seeds or plant parts from dry split peas.

❁ Rinse split peas in a colander under cool running water.

❁ Wash, peel or chop vegetables.

■ To maximize shelf life, store dry split peas in an airtight container in a cool, dark, dry place. Stored well, they keep their quality for 2 years or longer.

■ Cooked split peas can be refrigerated for up to a week.

Fresh/Raw: Serve sticks or thin rounds with your favorite dip, or grate and toss in a salad.

■ Wrap greens in a damp paper towel and refrigerate in an open plastic bag or container. Use most greens within 5 to 7 days for best quality.

■ Wash greens just before using to reduce spoilage.

1. Swish leaves in a large bowl of cool water.

❁ Choose greens that look crisp. Avoid wilted or yellowing leaves and browned stalks.

❁ Greens may be fresher and cost less when they are in season. Most are available spring through summer or fall. Kale, mustard greens and collard greens are available during the winter months.

❁ Bulk bins allow you to buy just the amount you need or can use within a month or two. Cost may be less than packaged grains.

❁ Whole grains should smell faintly sweet and pleasant or have no odor at all. Avoid grains that smell unpleasant or musty.

Red round tomatoes are the most common; size can vary from 2 inches across to much larer.

Cherry, grape and pear tomatoes are small (bite size) with a variety of shapes and colors. 

• Tomatoes are in season between July and September, so they taste great and cost less.
• Look for tomatoes that are bright in color and have no darkened areas or bruises under the skin. They should feel firm (not soft), but give slightly when you press on them. 

✿ Choose blueberries that are firm, dry, plump and smooth-skinned. Color should be deep purple-blue to blue-black.

✿ Blueberries do not ripen after picking.

✿ Avoid soft, shriveled or moldy fruit.

When kids help make healthy food, they are more likely to try it. Show kids how to:

❁ peel bananas. Try starting at the end away from the stem. The skin is less fibrous and easier to pull apart.

❁ mash bananas with a fork. A flat dish or plate might make mashing easier.

❁ Uncooked (dried) lentils are inexpensive. Purchase them pre-packaged or from bulk bins.

❁ Cooked lentils are available canned or frozen but may cost more. Rinse canned lentils under fresh water to lower the sodium content.

When kids help make healthy food, they are more likely to try it. Show kids how to:

❁ wash produce under cool running water.

❁ peel fruit or vegetables with a peeler to take off only a thin layer.

❁ measure and mix ingredients

• Heat, air and moisture speed up the spoilage of whole wheat flour.
  • Store in a cool, dry place
  • Use airtight containers or re-closable plastic bags to keep out moisture and insect.

Whole Wheat Flour –a general purpose flour that can be used for most baked products.  It has a stronger wheat flavor and darker color than refined flour. Baked products will have a more compact and heavy texture.

❁ Buying from bulk bins might cost less and allows you to purchase just what you need.

❁ Buy an amount you can use within a month or two to be sure of freshness.

❁ Look for tightly sealed bags or boxes.