Shopping for gluten free food can get expensive but it doesn’t have to be!
I'm sharing some great tips with you this week to help you save money on your grocery bill.
The following tips are taken from my Podcast, The Healthy Celiac Podcast. If you’d prefer to listen than read, you can tune in here.
As you probably know, by now, it can be quite expensive buying gluten free foods.
If you're wondering how to save money when food shopping, read on...
Now if you're the only person in your family that has to eat gluten free, that can help to keep the cost down. In our household, it's currently myself and my son that have to eat gluten free. He's got non-celiac gluten sensitivity and of course I've got celiac disease. So, there's two of us out of our household of five. I noticed an increase in our grocery bill since my son was diagnosed with NCGS. He's a big eater. I can only imagine my grocery bill when he's a teenager.
Let's dive into some tips to help you save some money on your shopping.
Eat Real Whole Foods
I firmly advocate for consuming real food as much as possible. My focus is on eating nutritious, wholesome food rather than processed items, and I encourage my clients to prioritize this approach. Therefore, when purchasing food, opt for real, whole foods - those that are natural and unprocessed. These include meats, vegetables, rice, legumes, and beans. By incorporating more of these food types into your diet, you'll not only reduce your grocery expenses but also experience improvements in your health.
I understand that when you first start following a gluten free diet after being diagnosed with celiac disease, it can be quite costly. Initially, you need to go through your pantry and fridge to remove all the foods that contain gluten and replace them with gluten free alternatives, which can be expensive. In my case, when I discovered my celiac disease diagnosis, my husband and I found it challenging to keep sauces and condiments that contained gluten, so we decided to eliminate them and switch to gluten-free options, which turned out to be quite expensive. Although it may be more costly at the beginning, it is possible to save money over time.
Buy Products Not Labeled Gluten Free
You might find it daunting to identify gluten free products without the label, but instead of solely relying on packaging, you can also choose items by carefully checking the ingredients list. By ensuring that the ingredients do not contain gluten, you can essentially opt for gluten free products. Although this method requires a bit more effort than simply picking items with a gluten free label off the shelves, it involves comparing labels, reading the ingredients, and selecting accordingly.
Products without a gluten free label are typically more affordable, as companies in incur costs to obtain gluten free certification. While supporting gluten free products is great, it's important to note that there are naturally gluten free options available based on their ingredients. Therefore, it's beneficial to explore and consider these products as well. Being vigilant with label reading is important. Click here to discover how I can assist you if you're not completely confident in your ability to read labels.
Stock up on Specials
Using pasta is an excellent way to stretch a meal. When you have pasta sauce or a dish that pairs well with pasta, adding a bit more pasta can make the meal go further, especially with a large family. I take advantage of special offers on a particular brand of pasta at my local supermarket by stocking up when it's on sale. By doing this, you'll save money on staple items that will last in the pantry.
Setting aside a bit of extra money in your grocery budget for discounted items can be a smart long-term money-saving strategy. Similarly, consider buying bread that is more affordable if you consume a lot of it. Trying out different brands can help you find one that suits your taste and budget. Making your own bread is also a cost-effective option, especially with the availability of bread makers that have a specific setting for gluten free bread.
Meal Plan.
Shopping impulsively and spending money without a plan can easily lead to overspending. Therefore, I've found that meal planning is a fantastic method for saving money and reducing stress. Knowing what meals to prepare for the week in advance helps me stay organized and avoid unnecessary purchases. Meal planning not only benefits my budget but also contributes to my peace of mind. For convenient and affordable gluten free meal plans designed for busy families, explore Meal Plans Made Easy here. If you're sick of throwing food out, then having a plan can be an easy way to save you money.
Cook From Scratch
I previously emphasized the importance of opting for real food whenever possible, which ties in closely with my next recommendation: cooking meals from scratch. The more you engage in cooking from scratch, the more effortless it becomes to make use of the authentic ingredients I mentioned earlier and reduce the reliance on excessive packaging and unhealthy food items in your diet. This lifestyle choice is genuinely worth it which is why I highly recommend it. The more you are able to prepare meals from scratch, the better. If your weekdays are hectic and cooking from scratch daily seems daunting, you might want to consider batch cooking. For instance, preparing a large batch of meals on a Sunday to sustain you throughout the week or a few evenings. Another approach I find effective is cooking once and eating twice. Essentially, this entails doubling your recipe when preparing dishes like curry or spaghetti Bolognese, enabling you to enjoy the meal on a different occasion. You can either consume it within the same week or store it in the freezer for future use. Personally, I consider this method to be a significant time and money saver, making it a practice that I genuinely value. Again, this is where Meal Plans Made Easy can help you out.
Bake Your Own Treats
If you have a sweet tooth or children who enjoy treats at school, purchasing packaged snacks can be costly. An effective money-saving tip is to bake your own goodies and store them in the freezer. You can prepare a large batch of muffins or slices, which can be easily frozen. There are also some great recipes to make large batches of cookies that are cost saving, and you'll also avoid a lot of the unnecessary ingredients included in packaged versions.
By doing so, you can have a few weeks' worth of school snacks ready with just one baking session, allowing you to save money in the process.
Utilize Leftovers
This tip is a great way to save money. I find it surprising when people throw away leftovers. Years ago, my husband's friend and his partner stayed with us, and we discovered that they were surprised we kept leftovers. It's a simple way to make the most of your food and save money. Instead of throwing out even small amounts of leftovers, store them in the fridge or freezer. You can use them to enhance other dishes or enjoy them for lunch the next day. Some people even enjoy having a hot meal for breakfast, so that's another option. Avoid wasting food as it not only costs money but also harms the environment.
Basic Meal Night
One way to cut down on expenses is by opting for a basic meal once a week.
During my childhood, when money was tight, we designated Sunday nights as our "easy dinner night," which I thoroughly enjoyed. Our menu would feature simple dishes like baked beans on toast with cheese... just uncomplicated meals like that. Consider incorporating a straightforward meal into your weekly routine that is budget-friendly. It doesn't have to be as basic as baked beans, but something simple and affordable that can contribute to your financial goals.
Meat Free Monday
Consider incorporating a meat-free day into your meal plan, such as Meat Free Monday. For families who typically consume meat, the expenses can add up quickly. Having a designated meat-free day each week can help reduce costs, especially for larger families. For instance, you could opt for a taco night with refried beans and various meatless fillings. By exploring creative alternatives, you'll discover numerous budget-friendly meatless meal options that are both delicious and economical.
Shop at Budget Stores
For me, I am aware that there are certainly more affordable stores available, although their selection may not be as extensive. Personally, I find Aldi to be an excellent option for purchasing budget-friendly items, where you can save money on staple products and basic necessities. While there may be a Costco nearby depending on your location, there are also other economical supermarkets worldwide that you can explore. If there is a budget-friendly grocery store nearby, it presents a great opportunity to stock up on essential goods like gluten free flour and basic supplies at lower prices. For instance, the bread at Aldi, which is half the price compared to elsewhere, is a significant saving. Even if it requires a short drive to reach, consider buying a few loaves and storing them in the freezer to avoid paying more for these basic items.
Additionally, when shopping online, it's tempting to purchase more items; however, this method can also lead to savings. For example, in Australia, websites like Catch of the Day offer great deals on bulk purchases of gluten free products. By buying multiples of the same item at a discounted rate online, you can save significantly compared to buying them individually in-store. Utilizing online shopping, such as Woolworths, can also save time and prevent unnecessary spending on impulse buys. By sticking to your shopping list and only purchasing essential items or those on sale, you can make more economical choices in the long term. I hope these tips have been helpful to you.
Grow Your Own Food
When beginning a vegetable garden and incorporating herbs, consider the size of your garden to determine if adding fruit trees is feasible. While it may be a long-term commitment, planting fruit trees is a great idea if you plan to stay in the same location permanently. Not only can you control what you grow, you can also decrease your exposure to toxic pesticides, all while saving money.
Bulk Up Your Meals
I recommend bulking up your meals by incorporating ingredients such as lentils and rice. For instance, when preparing a curry with chicken, solely adding chicken and vegetables may not be as satisfying or stretch as far. Which you then may feel the need to use more chicken. Instead, consider bulking up your dish with plenty of lentils and rice, which are both cost-effective options that can extend your meal further. This approach not only saves money but also ensures a more filling meal.
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Check out Meal Plans Made Easy Meal Plans Made Easy | Belinda Whelan
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