Fresh, Frozen, Canned and Dried, we can buy our veggies in so many
different forms these days, there's no excuse for not making them a
mainstay in frugal kitchens. This article suggests bargains in each
of these areas and helps you choose which vegetables are the best
bets for your family.
Fresh Vegetables
Modern produce departments, or even better--farmer's markets--are
filled with a vegetable variety whose beauty and diversity rivals a
jeweler's case. Every frugal shopper should know which vegetables are
consistently economical. These low-cost bargains are foundational for
providing our families thrifty, good-tasting, health-giving meals.
Other vegetables, slightly more expensive, are often on sale, perfect
to play a secondary role in our meals. Finally some vegetables are
enchanting, delicious, luxuries--only affordable on a seasonal basis.
I have assigned most vegetables a category according to their costs
at my local markets. I recommend you create a similar list using the
vegetables your family likes and categorize them according to their
prices in your local markets. Click Here
for a PDF worksheet to help with the process.
Foundational
Consistenly Low-Priced
Secondary
Often Good Buys
Extras for Variety
Only in Season
Cabbage
Carrots
Celery
Garlic, fresh or jarred
Onions
Potatoes
Turnips
Cucumbers
Green Peppers
Mushrooms
Parsley
Radishes
Roma Tomatoes
Salad Greens
Sweet Potatoes
Asparagus
Broccoli
Corn on the Cob
Eggplant
Greens--Mustard, Turnip etc.
Scallions (green onions)
Summer Squash
Tomatoes
Frozen Vegetables
Foundational
Consistenly Low-Priced
Secondary
Often Good Buys
Extras for Variety
Only on Sale
Broccoli
Classic Mixed Veggies
Corn
Green Beans
Peas
Peas & Carrots
Spinach
Brussels Sprouts
California Style Mixed Veggies
Cauliflower
Italian Mixed Vegetables
Mixed Greens: Kale, Collard, Mustard & Turnip
Oriental or Stir-Fry Mixed Vegetables
Asparagus
Corn on the Cob
Green Peppers, Red Peppers & Onions
Yellow Summer Squash
Canned Vegetables
Canned vegetables have gotten a bad rap over the years. I'm on the
record as being pro-canned vegetables and I maintain my position. We
live a "Feast & Famine" lifestyle in the Fred
& Maggie household. Our paychecks can vary by 33% from one week
to the next. Canned goods are one of the most reliable ways for me to
provide my family with a varied blend of vegetables regardless of the
current paycheck. I'm able to stock up when we have extra cash and
then when we have less than usual, the cupboard is well stocked and
our menus remain consistent. I've adapted to our unreliable paychecks
by making canned vegetables a mainstay in my kitchen. While I freely
admit to preferring fresh and frozen vegetables when available, I am
continuously thankful for modern processing methods which allow me to
stock a rich variety of vegetables in my pantry.
I prefer to buy low-sodium canned veggies whenever possible. My local
market provides conventional and no-salt-added canned vegetables for
about the same price. A few vegetables like beets, carrots and mixed
vegetables cost a little more for the low-sodium version. I am
willing to pay a little more, but not a lot more. The sodium of
conventional canned vegetables can be reduced up to 40% simply by
draining and rinsing them in cool water. This has the
disadvantage of pouring vitamins and minerals from the canning liquid
down the drain, a practice I endeavor to avoid. I save most canning
liquid for soups & sauces which I find myself making on a regular
basis. If I must use salty canning liquid then I don't add additional
salt the the dish I'm preparing. In the long run I think it all evens out.
Below you'll find my list of Foundational, Secondary & Extra
canned vegetables. You'll notice it's extensive. Not everyone will
want to use this large a variety of canned veggies. I admit to being
a little obsessive compulsive about our canned vegetable supply. This
is one area where I give myself permission to indulge in luxuries
that I may not be willing to purchase in fresh form. Canned goods
have the advantage of keeping for several years which I find reduces
waste to a minimum. Something I can't always say about the fresh
veggies I buy.
Foundational
Consistenly Low-Priced
Secondary
Often Good Buys
Extras for Variety
Only in Season
Collard Greens
Corn
Creamed Corn
French Style Green Beans
Cut Green Beans
Kale
Mixed Vegetables
Mustard Greens
Peas
Spaghetti Sauce (no sugar)
Spinach
Sweet Potatoes/Yams
Tomatoes
Tomato Sauce
Tomato Paste
Turnip Greens
Bamboo Shoot
Beets
Carrots
Italian Green Beans
Green Chili Peppers
Mushrooms-Stems & Pieces
Oriental Vegetables
Peas & Carrots
Potatoes-Whole Baby
Potatoes-Cubed or Sliced
Pumpkin
Sauerkraut
Tomatoes with Green Chile Peppers
Water Chestnuts
Artichoke Hearts
Asparagus
Bean Sprouts
Cabbage
Seasoned Red Cabbage
Lima Beans
Mushrooms-Whole
Okra
Whole Baby Onions
Roasted Red Peppers
Pimientos
Salsa--Green & Red, small cans
Succotash
Wax Beans
Yellow Squash
Zucchini & Tomatoes
Dried Vegetables
Foundational
Consistenly Low-Priced
Secondary
Often Good Buys
Extras for Variety
Only on Sale
Instant Potatoes
Dried Onions
Garlic Powder
Idahoan Instant Mashed Potato Mix (yummy!)
Dried Celery (in bottles at my local Drug Store in
their Spice Section)
All the rest, ususually I buy them at Harmony
House Foods where the big family packs are a good price. I can
afford them during Feast Times only, but they are handy to have on
hand during famine times. The quality and variety is stunning and the
cooked veggies are scrumptious!
And above
all things have fervent charity among yourselves: for charity shall
cover the multitude of sins. Use hospitality one to another
without grudging. As every man hath received the gift, even so
minister the same one to another, as good stewards of the manifold
grace of God.--1 Peter 4:8-10
