Beat The Increasing Cost Of Eating

Is food costing more than it used to feed your family? The price of food is rising! At Harvest Home, we looked for ways you can save a few dollars, stay healthy, and not give up on taste. Try cutting back on how much meat you use in a dish. Replace meat with tofu or beans. You’ll get the protein you need and the desired taste for the $$ your wallet has!  

Tofu is made from soybeans. It doesn’t have much taste by itself so it takes on the flavor of whatever it’s cooked with!  And it saves you $$$: 4 ounces of tofu has slightly more protein than 4 ounces of steak and tofu costs about $3.00 a pound.  

Easy to use in stir-fry, tacos or tortillas or as a side dish 

  • Crumble or cut tofu into bite-sized pieces.  

  • Combine the spices you usually use to make your sauce

  • Mix the spices and the tofu  

  • Heat one Tablespoon of olive oil in a pan, and add the tofu.  Cook until browned about 6 minutes. 

  • Add this cooked mixture to the rest of your dish

You can introduce your family to tofu by using half tofu and half meat in a dish.  The taste will surprise them!  OR  Try tofu in a tasty stir-fry.  (See recipes below)

Beans:  A cup of black beans has as much protein as a chicken drumstick.  This less expensive burger will “fool” anyone.  Half Bean Burgers: Make patties with 1 ½ cups of cooked beans or lentils mashed, ½ cup of chopped veggies (like corn, peppers, tomatoes, red onion), ½ pound of ground beef.  Cook the same way you cook a hamburger.  Or use it for taco filling.

With a few spices, a little cooking creativity, and your family will wonder how you saved $$$.

Savory & Sweet Tofu Recipes

RECIPE: Stir-fry sauces

Stir-fry cooking is used around the world.  The difference is in the sauce. Add the sauce after the ingredients are cooked & heat on medium for 2 minutes

A Taste of China :

  • Mix 1 teaspoon of cornstarch into a cup of chicken broth until dissolved. 

  • Add 2 Tablespoons low sodium soy sauce, 1 teaspoon sugar & 1 teaspoon of rice wine vinegar

Make it Caribbean: 

  • Add some pineapple & raisins to your stir-fry

  • Mix 1 teaspoon of cornstarch into a cup of chicken broth until dissolved

  • Add grated ginger root, 1 teaspoon of rice wine vinegar, and 1 ½ teaspoon of soy sauce. OR Add a couple of tablespoons of sofrito to the chicken broth/cornstarch mixture. 

Thai Peanut Sauce:

  • 2 Tablespoons of creamy peanut butter

  • 2 Tablespoons of rice vinegar

  • 2 Tablespoons of soy sauce

  • 1 Tablespoon brown sugar

  • 1 teaspoon garlic powder

  • 1/8 teaspoon ground ginger  

Tips & Tricks: TEchniques

Cooking Tips & Tricks

  • Oil: use peanut or canola rather than olive oil for hotter, faster cooking

  • Mix broth and cornstarch before adding to stir-fried veggies.  It keeps the sauce from lumping

  • If you have leftover veggies, add them to your stir-fry. Heat them before you add, them so they are not overcooked.

  • Use lots of greens in your stir-fry. Add in the last few minutes. They are loaded with vitamins & minerals for a healthier you.  

  • Serve over brown rice for a healthier and tastier meal. Brown rice has more fiber and nutrition, plus it adds a slightly nutty flavor and a bit of crunch.

More additions for extra taste:

  • Corn off the cob adds crunch and gives you fiber to aid digestion, plus B & C vitamins and magnesium

  • Nuts like walnuts, almonds, or pecans add flavor and health. They contain healthy fats that help lower cholesterol.

  • Chickpeas or black beans added to stir-fry can give your meal a whole different flavor and texture. Both add protein & fiber. 

  • Want a spicier, hotter sauce? Add a little Sriracha or curry!