Feeding Large Families Final PP Presentation No 3 Final2222

FEEDING LARGE FAMILIES ON A BUDGET
How to eat better with less
WELCOME
1. Tell me some ways that you prepare meals for your family that stretch your food dollar?? 2. Would you share some ways you have saved money while shopping at the grocery store??
PLAN MEALS THAT STRETCH YOUR DOLLAR

Plan for family meals that go farther for your budget
Look for recipes and ideas that use less meat, and more veggies. Use more beans in your meals, with rice it is the perfect protein.
Use casseroles that offer a lot of creative options.

They use less meat, and you can add as many veggies as you want. Canned or fresh vegetables work great in casseroles.

Cook soups that are satisfying and comforting.
More VEGGIES, rice, pasta, and a little meat go a long way. Soups are filling, and always taste better as left-overs.
Make use of low cost, nutritious options, such as beans
and rice.
Get creative, add VEGGIES, make tacos, tortillas, enchiladas, or stew. Beans and rice can be turned into any mealtime favorite.

Mix it up and make breakfast for dinner, but make it fun.
Make pancakes from a mix, they are inexpensive and easy, and top with fruit. Make breakfast burritos with scrambled eggs, sausage and cheese, wrapped in a tortilla. Make low-cost eggs for dinner, add low-fat cheese, bread, and canned fruit.
RECIPES TO ADD TO YOUR COLLECTION

Swap out the ingredients you have on hand to your favorite recipes or family favorites. Make them your own.
Most of all, have fun and experiment with cooking healthy at home.
It doesnt have to be expensive or difficult!
Fast and easy, with easy access ingredients!!
JUST A LITTLE MORE INFORMATION ON BEANS AND RICE

It is truly the COMPLETE PROTIEN COMBO!!!
PERFECT REPLEACMENT TO MEATS IN YOUR EVERYDAY MEALS!!!
LETS TALK RICE

WHITE RICE $1.19 BOX 14 CUP SERVINGS PER BOX = $.09 PER SERVING BROWN RICE $1.39 BOX 9 CUP SERVINGS PER BOX = $.15 PER SERVING
LETS TALK BEANS

CANNED BEANS $.59 CAN 3.5 CUP SERVINGS PER CAN = $.19 PER SERVING NORTHERN BEANS $1.79 BAG 12 CUP SERVINGS PER BOX = $.15 PER SERVING
WHICH BEANS WOULD YOU CHOOSE??

After looking at the canned beans verses the dried, which would you choose?
For a price difference of $1.20, you could feed your entire family + have left overs if you fixed the dried beans!!
How would you fix dried beans???
OVERNIGHT SOAK METHOD

1 CUP DRY BEANS MAKES ABOUT 3 CUPS COOKED BEANS. 1. Place beans in a pot and cover with water at least 3 inches above the beans. 2. Soak overnight. Drain the soaked beans; rinse with clean water and drain again. 3. Add 3 cups clean water for every 1 cup of dry beans. 4. Bring to a boil, turn the heat down to low, and cook slowly until tender about 2 hours. 5. You may need to add more water during cooking. The beans are now ready to use in recipes that call for cooked or canned beans. QUICK SOAK METHOD (to use beans the same day) 1. Place beans in a pot and cover with water at least 3 inches above the beans.
2. Bring to boil and boil for 2 minutes.

3. Turn off the heat, cover, and let the beans soak in the water for about an hour. The beans are now ready to use in recipes that call for cooked or canned beans.
SOUTHERN RICE AND BEANS

MAKES 6 SERVINGS Ingredients 1 cup light red kidney beans, cooked 1 tablespoon vegetable oil 1 large onion, chopped 1 medium green pepper, chopped 1 cup rice, uncooked 2 cups water 1 cup fresh tomatoes, chopped 1 can (about 15 ounces) corn, drained jar (about 8 ounces) salsa Directions 1. In a large saucepan, cook onion and green pepper in oil for 5 minutes over medium heat.
2. Add rice and stir until browned, about 5 minutes.

3. Add water, tomatoes, corn, and salsa. Bring to a boil.
4. Cover and reduce heat to low. Cook for 20

minutes. 5. Stir in beans and heat for 5 minutes.
RED BEANS AND RICE

MAKES ABOUT 4 SERVINGS Ingredients cup onion, chopped cup celery, chopped 1 garlic clove, chopped 1 tablespoon margarine 2 cups cooked red kidney beans (or low- sodium canned, drained) 2 cups short grain white rice, cooked teaspoon salt teaspoon black pepper
Directions
1. Cook rice according to package directions. 2. Cook onion, celery, garlic, and margarine in a medium skillet until soft. 3. Stir in kidney beans, rice, salt, and pepper.
4. Cook for 5 minutes.
Tip Try adding chopped cooked chicken or turkey, or chopped vegetables.
???What could we add???
CHICKEN RICE SOUP

MAKES 6 SERVINGS Ingredients 1 can (12 ounces) chicken, un-drained 5 stalks celery, chopped 1 medium onion, chopped 1 teaspoon black pepper 1 tablespoon parsley 4 cups water 1 tablespoon margarine 1 cup rice, uncooked 1 can (about 15 ounces) low-sodium carrots, drained 1 can (about 15 ounces) low-sodium green beans, drained
Directions
1. In a large pot, over high heat, combine chicken, celery, onion, pepper, parsley, and water. Stir and bring to boil. Reduce heat to low and cook, covered, for 35 minutes. 2. Cook rice according to package directions.
3. Add carrots, green beans, and cooked rice to large

pot and heat for 5 more minutes over medium heat. Serve hot.
SPRING CHICKEN
MAKES ABOUT 6 SERVINGS
Directions 1. Prepare macaroni according to package directions. 2. In a large pan over medium heat, cook onion and zucchini in the oil until soft. 3. Stir in salsa, chicken, tomatoes, corn, and cooked macaroni. Cook for 10 minutes over medium heat. 4. Remove from heat and stir in cheese until melted.
Ingredients
1 1
cup macaroni, dry tablespoon vegetable oil
1
1 1 1 1
onion, chopped
zucchini, chopped cup salsa can (about 12 ounces) chicken, drained can (about 15 ounces) low-sodium tomatoes, un-drained can (about 15 ounces) low-sodium corn, drained cup reduced-fat cheddar cheese, shredded
SALMON CASSEROLE
MAKES ABOUT 6 SERVINGS
Directions 1. Mix macaroni, water, and margarine in a microwave safe bowl. Cover loosely and microwave for 3 minutes. 2. Stir in milk and flour. Cover again and microwave 3 minutes. 3. Add salmon and microwave 2 minutes. 4. Stir in cheese and peas, and microwave 1 minute.
Ingredients
1 can (about 14 ounces) pink salmon, drained 1 cup macaroni, uncooked 1 cup water
2 tablespoons margarine
1 small onion, chopped cup evaporated milk 2 tablespoon flour 1 cup reduced-fat cheddar cheese, shredded 1 cup low-sodium canned peas, drained
CHEESY CHICKEN, BROCCOLI AND RICE BAKE

MAKES ABOUT 12SERVINGS Ingredients 5 cups water 2 cups rice cup onion chopped teaspoon black pepper 1 garlic clove 1 cup milk 1 can cream of mushroom soup teaspoon salt 2 cups chicken shredded, cooked 2 cups broccoli pieces cup reduced fat cheddar cheese, grated
Directions 1. Preheat oven to 350 F. In large saucepan bring water to boil. Add rice, onion, and garlic. Cook for about 20 minutes or until rice is soft. 2. While rice is cooking combine milk, soup, salt, and pepper, mix well. When rice is done combine with milk mixture, chicken and broccoli, mix well. 3. Grease 9 x 13 pan and pour mixture into pan. Bake in the preheated oven for 18 minutes. Sprinkle with cheese. Bake for another 6 minutes or until cheese is melted. Serve immediately.
15-MINUTE ENCHILADAS
MAKES ABOUT 8 SERVINGS Ingredients Nonstick cooking spray 1 can (about 24 ounces) chili without beans 1 cups canned refried beans, lowsodium, no-fat 2 cups low-fat cheddar or Monterey Jack cheese, shredded 8 flour tortillas (large size) Directions 1. Preheat oven to 350 degrees F. 2. Cover a cookie sheet with foil and spray with nonstick cooking spray.
3. In a medium-size saucepan, heat chili and refried beans until warm (do not boil).
4. Spoon about half of the chili mixture evenly onto the tortillas, sprinkle with cheese, and roll up. Place side by side on the cookie sheet with seam side down. 5. Top tortillas with remaining chili mixture. Sprinkle with remaining cheese. 6. Bake for 10 minutes until cheese is melted.
CINNAMON OATMEAL PANCAKES

MAKES ABOUT 10 SERVINGS Ingredients 1 cups flour 1 teaspoon baking powder teaspoon salt 1 tablespoon cinnamon 1 egg 1 cups cooked oats cup evaporated milk cup water Nonstick cooking spray
2. In a separate bowl, combine egg, oats, milk, and water, and stir well. 3. Stir the oatmeal mixture into the flour mixture and stir until combined. 4. Heat a large skillet coated with nonstick cooking spray over medium heat. 5. Pour large spoonful of batter into the skillet. Cook until bubbles show on the tops of the pancakes, about 2 to 3 minutes. Flip over and cook an additional 2 minutes, or until golden brown and cooked through. 6. Serve warm by themselves or top with canned or fresh fruit. Directions 1. Mix flour, baking powder, salt, and cinnamon in a large bowl.
CRAN-APPLE CRISP
MAKES 8 SERVINGS Ingredients 4 apples, center removed, thinly sliced 1 can (16 ounces) cranberry sauce 2 teaspoons margarine, melted 1 cup oatmeal, uncooked cup brown sugar (or regular sugar) Directions 1. Preheat oven to 400 degrees F. 2. In a bowl, combine the cranberry sauce and apples. Pour into an 8x8-inch pan. 3. Combine melted margarine with oatmeal, brown sugar, and cinnamon until well blended. Sprinkle over apple/cranberry mixture. 4. Cover and bake for 15 minutes. 5. Uncover and bake 10 more minutes until the topping is crisp and brown. 6. Serve warm or cold.
1 teaspoon cinnamon
EATING WELL AND SHOP WITH LESS
PLAN A WEEK AHEAD

Plan the meals for the entire week Before you go to the grocery store.
Search your pantry for items you already have in stock.

Plan a few meals with whats in stock. DO NOT GO TO THE STORE HUNGRY You may overbuy!
MAKE THAT LIST AND STICK TO IT

Make a detailed list of ONLY what you need.
Before shopping see how much money you have to spend on food
Stay within your budget.

Organize your list by category to make searching easier
This eliminates adding extra items to the cart.
SEARCH FOR THE BEST DEALS

Look for specials at the stores. If you receive store mailers look them over before going to the store. Make sure you get the best prices. Especially on meat. That is usually your most expensive purchase.
Compare the UNIT PRICE of different brands and sizes of the same item to see which is more inexpensive. The unit price can be found on the shelf below the item.
SAVE $$...GO BACK TO THE BASICS

Eliminate ready to eat or convenience foods such as
Frozen dinners Pre-made dinners Pre-made side-dishes Boxed or packaged meals Precut vegetables
They are high in fat, sodium and preservatives.

Make foods from scratch for your family yourself and SAVE $$$!
LOW COST OPTIONS FOR ALWAYS

Some great year-round options to save money include dried beans. Serve with long-grain rice for a great wholesome meal anytime! Carrots, greens, potatoes are cheaper choices year-round. Cheap fruit choices all year are apples and bananas. They ALL make great snacks too! Dont forget THE FARMERS MARKET & SOULARD MARKET!!
USE YOUR RESOURCES
USE YOUR RESOURCES
NUTRITION ASSISTANCE PROGRAMS CAN HELP MAKE ENDS MEET

SNAP - Supplemental Nutrition Assistance Program
For: Eligible low-income people and their families
School Nutrition Programs

For: Eligible low-income school-aged children
Contact your local school or school district
WIC - Special Supplemental Nutrition Program for Women, Infants and Children
For: Eligible low-income pregnant or breastfeeding women, new moms, and children under age 5
TEFAP - The Emergency Food Assistance Program

For: Eligible low-income persons
THANK YOU FOR JOINING ME TODAY!

I hope this has inspired you to eat healthy, while saving money!! Just remember, it doesnt have to be expensive to eat better
Use your resources Experiment Shop for sales Be creative Let your family guide you!
Lisa Crites, Dietetic Student at Fontbonne University

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FEEDING LARGE FAMILIES ON A BUDGET

How to eat better with less

PLAN MEALS THAT STRETCH YOUR DOLLAR

Use casseroles that offer a lot of creative options.

PLAN MEALS THAT STRETCH YOUR DOLLAR

Make use of low cost, nutritious options, such as beans

PLAN MEALS THAT STRETCH YOUR DOLLAR

RECIPES TO ADD TO YOUR COLLECTION

JUST A LITTLE MORE INFORMATION ON BEANS AND RICE

PERFECT REPLEACMENT TO MEATS IN YOUR EVERYDAY MEALS!!!

LETS TALK RICE

LETS TALK BEANS

WHICH BEANS WOULD YOU CHOOSE??

How would you fix dried beans???

OVERNIGHT SOAK METHOD

2. Bring to boil and boil for 2 minutes.

SOUTHERN RICE AND BEANS

2. Add rice and stir until browned, about 5 minutes.

4. Cover and reduce heat to low. Cook for 20

RED BEANS AND RICE

4. Cook for 5 minutes.

Tip Try adding chopped cooked chicken or turkey, or chopped vegetables.

???What could we add???

CHICKEN RICE SOUP

3. Add carrots, green beans, and cooked rice to large

cup macaroni, dry tablespoon vegetable oil

CHEESY CHICKEN, BROCCOLI AND RICE BAKE

CINNAMON OATMEAL PANCAKES

EATING WELL AND SHOP WITH LESS

PLAN A WEEK AHEAD

Search your pantry for items you already have in stock.

MAKE THAT LIST AND STICK TO IT

Stay within your budget.

This eliminates adding extra items to the cart.

SEARCH FOR THE BEST DEALS

SAVE $$...GO BACK TO THE BASICS

They are high in fat, sodium and preservatives.

LOW COST OPTIONS FOR ALWAYS

USE YOUR RESOURCES

USE YOUR RESOURCES

NUTRITION ASSISTANCE PROGRAMS CAN HELP MAKE ENDS MEET

School Nutrition Programs

Contact your local school or school district

TEFAP - The Emergency Food Assistance Program

THANK YOU FOR JOINING ME TODAY!

Lisa Crites, Dietetic Student at Fontbonne University

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