turkey

Turkey Meatballs with Broccoli-Carrot Mash

turkeymash6 Turkey Meatballs with Broccoli Carrot Mash

As an MDA Worker Bee always on the lookout for new Primal dishes I’ve developed a few tricks. My favorite method is by scanning different restaurant menus and then finding substitutes for highly-processed or high-carb ingredients, and through a system of trial-and-error, creating a new Grok-inspired treat.

Last week I wandered around Brooklyn’s Smith Street to see what I could do about the strange wintry-food yen I was experiencing (how could I crave hot stew in 90 degree weather?). I discovered it was not so strange – there are plenty of people enjoying winter eats even in the crux of July. Beef stew, macaroni and cheese, pork shoulder are all top menu items even while city temperatures skyrocket. When I asked a staff member at one of the restaurants why these items stayed so popular, even during months when people would seem to want lighter fare, he replied these meals were “the most satisfying.” Good taste, I suppose, knows no weather.

99 ways to save money on food

How to Shop

1. Shop at Farmers’ markets

2. BuyThrift Cuts

3. Buy off-label/store brands

4. Negotiate at the Farmers’ market

5. Shop at a warehouse club for select food items

6. Buy local

7. When on sale, stock up

8. Buy in bulk

9. Buy frozen veggies

10. Buy canned veggies

11. Use coupons

12. Shop the perimeter. Don’t buy processed/branded food items.

13. Double coupons

14. Check with grocery store to see if they accept expired coupons

15. Don’t buy things just because they are cheap. If you don’t end up using it no matter how cheap it was it’s lost money.

16. Put “blinders” on while in the checkout aisle. Avoid making last minute impulse buys.

17. Check the unit price on grocery store price tags

18. Bring your own bags. Some grocery stores will give you cash back for using your own.

19. Check your receipt. Even computers make mistakes.

20. Comparison shop – Buy from the cheapest grocery store (Whole Foods is expensive)

21. Use a grocery store membership card

22. Don’t shop hungry

23. Make a shopping list and stick to it

24. Only buy veggies the day you are going to use them to avoid spoilage/waste

25. Buy from ethnic food stores

26. Have a budget and stick with it

27. Shop at roadside markets

28. Shop alone

29. Buy in-season

30. Check expiration dates before buying

31. Minimize travel time to grocery store. Fewer trips and staying local means less gas spent.

32. Only buy organics when it makes sense

33. Do all your grocery shopping on one day of the week, and don’t spend money on food the rest of the week, no matter what.

34. Give yourself a per-day rate. $12/day? $8/day? $5/day? Once you’ve spent that much on food, you can’t spend anymore until the next day.

35. Pay with cash. People tend to spend less when they pay with cash.

36. Don’t be tricked by the “5 for $5.” Most grocery stores give the discounted price even if you buy a single item unless the tag specifies otherwise.

37. Ask for a rain check if the store is out of the sale item

38. Check for purchase limits

39. Check for sale offer requirements (need to buy 2 to get deal)

40. Get cash back rewards from your credit card company

Prepare Your Own Food

41. Prepare your own food. Clean and chop your own greens instead of buying pre-packaged. Grate your own cheese. Dice your own veggies. Make your own ice. Food manufacturers charge a premium for convenience.

42. Learn to cook

43. Make your own baby food

44. Reuse coffee grounds

45. Make your own snacks (jerky, energy bars, dried fruit, nut snacks)

46. Keep meals simple

47. Pack your lunch for work

48. Make your own coffee

49. Find cheap recipes and use them often

50. Use cheap ingredients to spice up a meal

Dining Out

51. Don’t dine out (see #42)

52. If you must dine out and you have children use this iPhone app: KidsEatFree

53. If you eat out, share a dish. Many restaurants serve enough food for two people.

54. Don’t buy appetizers, desserts, or drinks at a restaurant

55. Avoid Starbucks at all costs

56. For fine dining, go during lunch. Many four star restaurants have separate lunch and a dinner menus. The dishes are all the same, it’s just a change in price.

57. Don’t pay for other peoples’ food. If the server won’t split the check, don’t be the person to be paid back later. We all know how well that works out.

58. 1 Beer at an L.A. Bar = 24 beers from the Liquormart = 48 generic cans of vegetables. Just stand around with a glass of water in your hand and pretend to be drunk.

Odds and Ends

59. Build your own garden and grow your own food

60. Join a CSA

61. Know how long foods last refrigerated/frozen

62. Don’t be wasteful. Eat your leftovers.

63. Hunt for dinner

64. Eat the entire animal

65. And that includes inexpensive organ meats

66. Ditch specialty beverages and stick with water

67. Be adventurous. Try new things (the things that are cheaper).

68. Cowpool

69. Ditch alcohol

70. Pick public fruit

71. Eat less. Eat slower and practice portion control.

72. Experiment with Intermittent Fasting

73. Drink tap water instead of bottled water

74. Use the power of Google to find recipes for old pantry and freezer food items

75. Give up coffee

76. Eat calorie dense foods

77. Be prepared. Primalize your pantry and fridge, and keep it well stocked so you don’t find yourself tempted to order delivery.

78. Start your own farm

79. Recycle cans and bottles

80. Visit relatives. Most relatives offer food.

81. Learn to fish. This has worked for thousands of years.

82. Breastfeed your children

83. If it is bite sized and you have to unwrap it, it’s probably not worth buying.

84. 90% of all meals can be prepared with a knife, a pan, and a flame. Don’t buy the de-crusting 5 minute magic grill cheeser. Don’t buy the juicer. And don’t, DON’T buy the slap chop.

85. Let the kids help with dinner. Don’t let them help with the grocery shopping.

86. The value meal has no value. Avoid this junk food at all costs.

87. Antioxidant juice? No. Try an antioxidant multivitamin supplement: orders of magnitude stronger, half as expensive, and 0 grams of sugar.

88. Substitute meat for eggs in some meals

89. Raid your great grandma’s recipe book. She cooked during the Great Depression. She knows the ropes.

Just for Fun

(because coming up with 99 ways to save money on food is much more difficult than saving money on food)

90. Stock up on free condiments from fast food joints, truck stops, cafeterias, and yes, churches.

91. Go to funerals. There’s always food at funerals.

92. Sign up to be on email lists for churches, support groups, political causes, and enthusiast clubs. Social groups often arrange get-togethers with free food to entice people to show up.

93. Abuse buffets

94. Want cheap eggs? Buy a chicken. You’ll be surprised at how many they can pop out.

95. Dumpster dive. Many grocery stores have a policy of throwing out certain foods after a certain number of days. Befriend your grocer, and ask him/her to set aside the toss-outs for you.

96. Try Responsibly Slim (shameless plug ;) ). Where else can you get a well-rounded, delicious, quick and easy meal replacement for a buck and change?

97. Make like Ghandi and fast for a cause

98. Eat insects for breakfast

99. Stray cats. (What? Meat is meat. Right?)

Eat bread!


Not just any bread. Eat the hearty whole-grain breads -- and cereals, pastas, pilafs, et al. -- that heart experts are so high on.

Not only are whole-grain foods much more nutritious and fiber-rich than processed white-flour products, but a new study shows they may help fight factors that can lead to diabetes, from blood sugar spikes to overeating. If you're even remotely at risk for diabetes, aim for about 6 servings of whole grains daily. Yes, tuna salad on whole wheat counts -- 2 servings.

Whole grains are crammed with fiber, B vitamins, and minerals (selenium, magnesium, potassium, phosphorous, manganese, iron, and zinc). This potent combination of nutrients helps regulate blood sugar and insulin, curb appetite, control cholesterol, and lower homocysteine, a substance strongly linked with heart disease, according to a major new study of almost 1,000 men and women. No wonder nutritionists have been chanting the whole-grain mantra for years. But now diabetes experts are chanting along with them.

Isabel De Los Rios

Who is Isabel De Los Rios?

Well, this ezine article tells you about her book the Diet Solution.

If you want to buy it then it's about $40.

But, that's not why I am writing this.

She says this about bloating:

"One of the best ways to handle bloating (especially lower abdominal bloating) is to eliminate "wheat" based products for 2 weeks. The bloated belly is caused by gluten (a sticky substance in the wheat that has a glue-like consistency) and this gluten is extremely difficult to digest. In some people (especially women) this can produce digestive discomfort, gas and bloating. Wheat contains the highest amount of gluten than any other grain so decrease your consumption of breads, cereals, crackers and any foods with "wheat" on the label (whole-wheat or otherwise) for 14 days and see what a difference that can make."


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