Eat Organic on a Budget: 10 steps to a Food Revolution in your Kitchen

{Parts of this post are from my original post, When Organic is Worth It, published back in February 2009 when I had about 12 readers, but much of the content is new.}

Tonight is the final episode of Jamie Oliver’s Food Revolution. You can follow along with me on twitter and Facebook. On twitter you can use the hashtag #FoodRevolution. If you haven’t taken 20 seconds to fill out Jamie’s Food Revolution petition, please do so!

Today I want to talk about your kitchen, though, and how you can have your own Food Revolution in your kitchen.

I will also be doing a video segment soon, so stay tuned as I help one of my local friends have a Food revolution right in her kitchen!

Now, let’s start your Food Revolution. Head into your kitchen-it’s about to be transformed using these 10 simple steps.

1. Check your Cupboards

The first step is to figure out what you already have on hand. You can make a list or a spreadsheet on your computer. If you have kids at home they can help you read labels, decide what stays and what goes, and count things. (like the 25 cans of tuna hidden way in the back of the cupboard)

Toss anything that has expired such as spices that are over a year old. Consider composting some items, and recycling packaging when possible. If you have items that are still good, but aren’t going to fit with your new healthy diet, donate unopened food to a local shelter, your church, or a family you know in need.

Of course while you are in your cupboards you should take the time to wipe them down. I recommend using Sun and Earth products. The all-purpose spray smells like fresh cut oranges, and it really works! You can head over to my Centsible Shop and buy a special package created just for Centsible Life readers!

2. Clean your Fridge

Now that your cupboards are in order (doesn’t that feel good?), on to the fridge and freezer! If you have more than one start with the one in the kitchen.

Again, pull out anything moldy, that 3 month old chicken, and check every bottle, jar and container for expiration dates.

Again, clean everything off, and add to your list the items that stayed. This will help you finally get around to cooking that flank steak that’s been in your freezer for 3 months.

Continue to clean out until you’ve done every cabinet, cupboard, pantry, and freezer in the house.

When you tackle this project it might be a good idea to have a “clean out the fridge” dinner where you eat up any leftovers, and food that’s about to expire. This can be a really fun thing to do with kids who can come up with some crazy combinations like apples and ketchup. (true story)

3. Make a List

Now that you have a list of the things you DO have, make a list of staples you usually rely on. It’s great to use a price book to keep track of things you regularly use and their prices at various stores.

Your staples should be whole foods (fresh and frozen fruit and veggies), things that store well (nuts, potatoes), and should not include anything like chips, cookies, or bunny crackers even if it is the only thing your toddler eats.

For an idea of staples, check out Mark Bittman’s staples list. (must register on NYTimes site to view)

4. Meal Planning

Now using your lists (staples, what you already have) build some meals. You may need to use your recipe box, or a scour the web and cookbooks for recipes. I recommend checking out Jamie Oliver’s Food Revolution for quick and healthy recipes, and of course to support the Food Revolution.

5. Grocery Price Book

If you don’t have a spreadsheet you can use my Grocery Price Book, just add in your own info, stores, and staples. This is where you will really save money. By price comparing you will know if milk is on sale at your local Whole Foods, it beats the price of Walmart.

6. Research Options

Now it’s time to get creative. Using the internet, the phone, and your friends find out what you can purchase locally. Is there a farm stand down the road from your child’s school or a farmer’s market one town over? You might find a neighbor who has chickens and is willing to trader you some, or a friend who grows her own raspberries, herbs and fruit who is willing to share plants with you.

One option many people overlook, or don’t know about is a CSA (community supported agriculture) share. You buy a share in a farm, and reap the rewards by getting locally grown organic or low spray fruits and veggies for a fraction of the cost at the store. You’re also supporting your local community to boot!

7. Test Shopping

Set aside time by yourself to go to the store. No kids, no spouse, no distractions. Bring your spreadsheet, or a notepad, a pen, and a calculator or phone that has a calculator app.

For every store that you shop at, you need to find your staples, and write down the prices. This may take a few hours, but it’s a one time thing. If prices fluctuate you’ll know-no more guessing if that $4 gallon of milk is cheaper somewhere else.

8. What to Buy (my advice):

These are so many choices available it can get confusing. They key is to focus solely on the ingredients list {post on this coming soon}, and what you value. If you can’t live without spaghetti on Wednesdays-don’t.

Consider 3 things while shopping:

• Buy whole foods (foods that are not processed at all or minimally)
• Buy the dirty dozen organic
• Do the best you can-just like no one is perfect-no diet is perfect, you may have to compromise and that’s okay.

Dairy: we buy all organic. If you can’t find organic, find a hormone free milk (it will say it on the label). If you can find a local producer, even better! We buy yogurt for example by the case from a farm that is about 20 mins. away. We get to that area at least once a month, so it’s not out of the way. They also sell organic maple syrup that they use to flavor their maple yogurt for a significant savings.

Meat/poultry/fish: I buy these items in bulk. When buying fish I use this guide to help make an informed decision. There’s even an app for iPhones!

We participate in a buying club for wild Alaskan salmon which is a huge savings. Beef is organic, and grass fed since the nutrients and vitamin content is higher. I purchase this from the farmer. Poultry I purchase in family packs at Whole Foods, or from a local farmer.

If you can invest in a small freezer you will save a lot of $, but you can easily use your fridge’s freezer by splitting a bulk purchase among family and friends.

Eggs: I buy pastured eggs, again higher nutrient content. I found a local farmer that sells a dozen for $2.79 where most grocery stores sell organic or free-range (which isn’t always free-range!) for $4+/dozen!!

Veggies and fruit: Remember this rule: Thin skin, grown underground, or high water content=buying organic. (examples: lettuce and celery have high water content; potatoes and carrots are grown underground; peaches, plums, strawberries have thin skins)

Farmer’s Markets offer better prices (and fresher and more unusual produce) than your local store. You may also find a CSA (community supported agriculture share) where you buy a box of veggies, fruit, or a variety of local goods from a local farmer for the season. In our area that costs about $600 for a full share or $350 for a half share for a total of 7 months or 28 weeks. If you do the math it’s way cheaper than the grocery store.

Grains: Organic is usually the way to go. It’s not a necessity but I wouldn’t skimp on flour, or anything made with flour, or oats. If you can’t afford organic flour, go with a brand that isn’t bleached, bromated, etc. and use whole wheat or a mix of wheat and white whenever possible.

Beans/Lentils/Nuts: I usually go conventional with beans and lentils, but organic and raw with nuts.

Snacks: I don’t buy snack foods or packaged foods that are conventional since they often contain things like food dye, corn syrup, hydrogenated oil, or soy in some form. (we avoid soy) It is just easier and WAY cheaper to buy things as ingredients. Snacks in our house include tortilla chips, popcorn, veggies, fruit, yogurt, and the occasional cookie.

10. Go Shopping

Now time to go shopping armed with your list of things you need, a list of things to avoid and your spreadsheet.

Your list we be personal, and based on your preferences and budget. Below are some ideas on ways to save in different categories.

The key to saving money on groceries isn’t just about lowering your bill, you save money by making choices about what you value. If you value having fresh produce over buying meat, you may spend slightly more on organics, but balance that by buying less meat.

One of the reasons I wrote this post was to encourage people to make informed choices about what they are eating. Cereal on sale for $1/box is great, but rolled oats are a healthier, and cheaper breakfast.

Now unpack the groceries, and get cooking!

Doesn’t that feel great? Your Food Revolution is complete! You kitchen is clean, your cupboards and fridge are stocked and you have a plan. And remember this is a once a year activity, shopping should get easier each week as you learn what you like and need and what to leave on the shelf.

Handy Pocket Guides

Organic produce guide: Choosing your produce at the market just got easier!

Regional Safe Seafood Guide: Choose your region and download and print a wallet sized card of what to eat, and what to avoid. They also have an app for that. Amazing what your phone can do now.

Kelly