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The price of food is going up. Even if you haven’t noticed one particular item becoming more expensive, it’s safe to say that you’ve noticed your grocery bills are higher overall than they were last year. According to the U.S. Government Accountability Office, the cost of groceries went up 11% from 2021 to 2022. And unfortunately, the cost of groceries rose again anywhere from 5% to 10% in 2023.1
Given costs like this, cutting corners on groceries is helpful for seniors who may be on a limited or fixed budget. To begin your budgeting, consider that some foods are growing in costs much faster than others. According to NerdWallet, the biggest price increases are found among frozen juice and drinks, frozen vegetables, steaks and other forms of beef, crackers, and white bread.2
The good news is that canned vegetables, especially those with no salt added, are an affordable and nutritious alternative to the frozen variety. Avoid frozen juices and instead go with those found in the non-perishable juice aisle. And rather than choosing ground beef, go with leaner variations, like ground chicken or turkey.
Look for affordable options at the grocery store by hitting the sale bins and looking for those “great deal” stickers. Look at the weekly circular, either in person or online, and plan your meals based on what’s on sale.
And put some of these recipes in your usual rotation; they bring plenty of nutrition to the table for a reasonable price and even offer plenty of leftovers for those nights you don’t want to bother to turn on the stove.
Something that remains affordable for seniors is the emergency button alarm from Alert1. As prices go up everywhere, getting a good rate on an in-home or on-the-go medical alert wireless system can provide you with peace of mind, not only in terms of your safety and security but in terms of your financial health as well. With no charge for button pushes and a low monthly fee for monitoring, Alert1 aims to help you save money while providing excellent protection against falls, accidents, and medical emergencies. Take a look at the options today and find the senior alert systems that might be right for you.
And now, on to the recipes!
Beef and Cabbage Stir-Fry
This recipe makes plenty for leftovers. The flavors are nostalgic, hopefully reminding you of the taste of the classic cabbage rolls mom used to make. You can substitute other meats here, including turkey and chicken, especially if they are on sale!
For the Sauce:
· 2 tbsps. soy sauce
· 1 tbsp. roasted sesame oil
· 1 tbsp. brown sugar
For the Stir Fry:
· ½ head green cabbage, finely shredded
· 2 carrots, thinly sliced lengthwise
· 3 green onions, thinly sliced (white and green parts)
· ½ - 1 tbsp. cooking oil of your choice
· ½ lb. lean ground beef
· 2 tsp. minced garlic
· 1 tbsp. fresh ginger
· Pinch of salt and pepper
In a small bowl, blend together the ingredients for the sauce. Set aside.
Heat a large skillet over medium heat. If you have a wok, that’s even better. Add the cooking oil and drop in the ground beef, garlic, and ginger. Brown the beef well, breaking it up as it cooks.
Add the cabbage and other veggies. Continue to stir until the cabbage is wilted to your liking and the other veggies are tender. Stir in the sauce, mix well, then serve immediately.
Teriyaki Chicken
This slow-cooker recipe requires inexpensive ingredients plus pantry staples you probably already have on hand. If a certain cut of chicken is cheaper, go with that instead of thighs – just make sure that it’s boneless and skinless for the best possible nutrition without all the fat.
· 3 pounds boneless, skinless chicken thighs
· ½ cup granulated sugar
· ¾ cup reduced-sodium soy sauce
· ¼ cup cider vinegar
· 1 minced garlic clove
· ¾ tsp. ground ginger
· ¼ tsp. pepper
· 4 tsps. cornstarch
· 4 tsp. cold water
· Hot cooked rice
Place the chicken evenly in the bottom of a slow cooker. In a small bowl, mix together the sugar, soy sauce, vinegar, garlic, ginger, and pepper. Pour the mixture over the chicken and cover the slow cooker. Cook on low for 4 to 5 hours.
Put the chicken on a serving platter and cover with aluminum foil to keep warm. Pour the cooking juices into a saucepan and skim away any fat at the top. Bring the juices to a boil. In the meantime, mix together the cornstarch and water.
Stir the cornstarch mixture into the juices, stirring well with a whisk the entire time. Return the mixture to a boil and let it cook for a few minutes, until thickened to your liking. Place the chicken on top of the hot rice and cover with the sauce.
Black Bean Quesadillas
This economical recipe freezes very well for up to three months, so don’t worry about leftovers. To reheat, simply use your microwave. These make an excellent on-the-go snack. According to Healthline, black beans bring protein, antioxidants, and fiber to your plate, as well as aid in digestion and absorption of minerals.3 This delicious snack has a little bit of everything you need!
· 1 15-ounce can of black beans
· 1 cup frozen corn
· ½ cup red onion, finely diced
· 1 clove garlic, minced well
· ½ cup fresh cilantro, chopped (if desired)
· 2 cups sharp cheddar cheese, finely shredded
· 1 packed of low-sodium taco seasoning
· 10 whole-wheat flour tortillas
Drain the black beans and rinse them well. Place them in a bowl with the frozen corn. Add the onion, garlic, cilantro, cheese, and taco seasoning to the bowl. Stir everything well to coat every piece in the seasoning.
Place a tortilla in a hot skillet over medium heat. Place a half-cup or so of the filling on one side of the tortilla and fold the other side over to create a classic quesadilla. Heat on one side until the tortilla is brown and crispy, then flip it over to cook for a few minutes on the other side.
Repeat with the rest of the quesadillas. Cut into wedges and serve with salsa, if desired.
Spicy Buffalo Chicken
This recipe is made up of a wide variety of pantry ingredients you probably already have on hand, as well as inexpensive cuts of chicken that result in a spicy, delicious base for quesadillas, nachos, sandwiches, dip and more. Cut down on the salt and preservatives by making your own ranch seasoning for this recipe.
· 2 lbs. cheap cut of boneless chicken (go with what’s on sale that day)
· 12 oz. bottle of hot sauce of your choice
· 2 tbsps. buttermilk or milk powder
· ½ tsp. dried parsley
· ½ tsp. dried dill
· ½ tsp. onion powder
· ¼ tsp. garlic powder
· Dash of brown sugar
· Dash of black pepper
Place the chicken in the bottom of a slow cooker.
In a medium bowl, combine the other ingredients. Pour the mixture over the chicken. Cover the slow cooker and cook on low for four hours, or until the chicken can be shredded easily with a fork. Serve the buffalo chicken in whatever way suits your fancy.
Cowboy Caviar
Some love this as a side dish while others make it the main event. There’s no doubt that it’s inexpensive and feeds a crowd! It’s also quite versatile. Add in whatever extra veggies you have on hand, or switch up the beans you use. There are many ways to make this your signature dish.
For the Salad:
· 1 15-ounce can of black beans
· 1 15-ounce can of black eyed peas
· 1 bell pepper, finely chopped
· 2 Roma tomatoes, finely chopped
· 1 jalapeno, finely chopped (and seeded if desired, to reduce the heat)
· ¼ cup red onion, chopped very fine
· ¼ brunch of fresh parsley
For the Dressing:
· 2 tbsps. olive oil
· 2 tbsps. fresh lime juice
· ½ tbsp. balsamic vinegar
· ½ tsp. chili powder
· ½ tsp. smoked ground cumin
· ½ tsp. brown sugar
Rinse and drain both cans of beans and allow the beans to dry a bit in a colander. Pour the beans into a bowl and add the chopped veggies to them, mixing well.
Pour the dressing over the beans and mix well until coated. Allow to sit in the refrigerator for several hours, stirring occasionally, to allow the flavors to marry before serving.
Turkey Meatballs
These meatballs are a lightened-up version, using ground turkey as a lean base instead of ground beef. The simple ingredients make this a cinch to put together but they can look like you spent hours in the kitchen. Make this a part of your appetizers for a special family night.
· 1 6-ounce box no-salt-added stuffing mix
· 1 cup hot water
· 18-20 ounces ground turkey
· 1 large egg, lightly beaten
· 2 tbsps. olive oil
Preheat the oven to 400 degrees Fahrenheit. Line a rimmed baking sheet with parchment paper.
Place the dry stuffing mix in a bowl and pour in the hot water. Stir the mixture until the water is absorbed. Allow to sit for five minutes to soften further, stirring now and then.
Add the ground turkey and the egg to the stuffing mixture. Combine well until all is evenly mixed (using clean hands for this is best). Form the mixture into 20 meatballs or so, about 3 tbsps. each. Place the meatballs on the parchment paper.
Bake the meatballs for 20 minutes in the oven or until slightly browned.
Heat the olive oil in a skillet. Add the meatballs (in batches if necessary) and brown them on all sides. Transfer to a serving dish and offer alone, with cranberry sauce for dipping, or on a bed of mashed potatoes.
Versatile Spaghetti Sauce
Any sort of pasta is likely to be quite affordable. This spaghetti sauce can be customized to your liking and used in every pasta dish you can imagine. Be sure to freeze the leftovers in single-serving portions for future meals.
· 1 yellow onion, chopped fine
· 4 cloves of garlic, minced well
· 2 28-ounce cans crushed tomatoes
· 1 6-ounce tube of tomato paste
· 1 tbsp. dried basil
· 1 tsp. dried oregano
· 1 tbsp. brown sugar
· 1 tbsp. balsamic vinegar
· Dash of salt and pepper
Pour all ingredients into your slow cooker. Cover and cook on high for four hours or low for eight hours. Stir the sauce well after cooking.
When you reheat the portion of sauce, do so in a small pot. Add other ingredients for whatever you are making, such as chopped veggies for a garden sauce for pasta, and sauté until the sauce comes together and the veggies are tender.
Kitchen Safety at an Affordable Price
When you’re working in the kitchen to create meals that stretch a dollar, you can enjoy affordable safety. Choosing a medical alert necklace that connects you to an emergency monitoring center at all times is a great idea for staying as safe and secure as possible. Being able to press the button to get help right away, no matter what the situation is, can provide strong peace of mind. And with free use of equipment, a low monthly service fee, and no charge for button pushes, Alert1 medical alerts are a smart financial option too.
