Delicious meals to stretch your food dollars
With grocery prices on the rise, stretching your protein budget doesn’t have to mean sacrificing nutrition or flavor. One simple strategy is to combine smaller amounts of meat, poultry or fish with lower-cost foods such as beans, lentils, eggs or whole grains.
For example, add black beans to your meat tacos, lentils to a meat-based soup or chickpeas to a salad. Canned fish, eggs and dried or canned beans also are affordable protein options to build a satisfying meal.
“Buying larger packages of meat and poultry when they’re on sale then freezing portions for later use can help reduce waste and make nutritious meals more budget friendly,” says Jessica VanRoo, executive chef of the Susan Samueli Integrative Health Institute, part of UCI Health.
Another way to stretch your meat or poultry dollars is to build meals around a variety of affordable foods rather than making it the main component. Try adding vegetables, potatoes, brown rice, pasta or whole grains to make stir-fries, casseroles, soups and grain bowls.
This month’s recipes focus on two of the highest priced proteins — beef and salmon — that are currently wreaking havoc on American food budgets.
With a little creativity, you can make every dollar count without sacrificing flavor or nutrition, says VanRoo.
Juicy mushroom and beef burgers
Beef and veal prices have risen 9.4% in the past year, according to the U.S. Department of Agriculture.
This recipe multiplies the typical four patties per pound of beef into six by combining lean ground beef with mushrooms, oats, onions and egg to create a satisfying source of protein and other important nutrients.
“Even with half the usual amount of beef, each patty has plenty of protein, plus iron, zinc and vitamin B12, which support healthy red blood cells, immune function and energy metabolism,” says VanRoo.
The mushrooms in the mix add powerful disease-fighting properties. These edible fungi are low-sodium, low-calorie, fat-free and cholesterol-free. They’re also full of beta glucan, a form of soluble dietary fiber that has been strongly linked to improving cholesterol levels and reducing the risk of stroke and heart disease. Fiber also helps regulate blood sugar, reducing the risk of type 2 diabetes.
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White mushrooms also are rich in glutathione and ergothioneine. Glutathione is both an antioxidant and a detoxification agent that helps eliminate potentially harmful substances from the body. Ergothioneine protects the body’s DNA from oxidative damage.
Studies show that mushrooms may even offer protection against neurodegenerative diseases such as Alzheimer's and Parkinson’s. "Their high levels of polyphenols and other antioxidants are believed to help protect against mild cognitive impairment," VanRoo says.
Using rolled oats adds more fiber, binds the ingredients together and helps the patties retain moisture. Eggs are another binding agent that provide additional protein as well as choline and vitamin B12, which are important for brain and nervous system health.
“This mushroom-and-beef recipe produces succulent patties that drip with savory juices,” says VanRoo. “And they make it easy to eat more veggies without even trying.”
Lemon pepper salmon cakes with dill yogurt sauce
The U.S. Consumer Price Index shows that prices for fresh fish and seafood climbed roughly 7% over the last year. These cakes made from less expensive canned salmon provide a nutritious combination of protein, healthy fats, whole grains and flavorful herbs and vegetables that won’t break the bank.
“Canned salmon with the bones and skin is a great value,” Van Roo says. “It’s packed with omega-3 fatty acids that support your heart and brain health.”
Because the bones are included, canned salmon also provides a significant amount of calcium, an important nutrient for maintaining strong bones and teeth.
“The bones soften during the canning process, so you can mash them into the mixture and not even notice them,” she adds.
Once again, eggs add additional high-quality protein and provide nutrients such as choline and vitamin B12, while rolled oats contribute soluble fiber, including beta-glucan, which can support heart health.
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Scallions, parsley or dill plus lemon in this recipe offer a rich variety of plant compounds and micronutrients, enriching the taste without relying on added fat or salt.
“The capers also add a lot of flavor without much effort,” VanRoo says. “Their briny, savory taste brightens the cakes and makes them satisfying, even with less salt.”
Topping the salmon cakes with dill yogurt sauce adds another layer of protein and important nutrients while keeping the dish creamy without a heavy, high-fat sauce.
“Using plain Greek yogurt keeps it lighter and adds extra protein,” she adds. “The sauce tastes fresh and tangy, letting the lemon and dill flavors stand out.”
Together, the salmon cakes and yogurt sauce create a healthy, balanced meal with protein, omega-3 fatty acids, fiber, calcium and a variety of flavorful plant foods.
“By choosing canned salmon, you get all the health benefits plus additional calcium without paying for fresh fillets,” VanRoo says. “Plus, I’ve included two additional spice blends — Tex-Mex and Herbes de France — so you can change things up and not get bored!”