Spend less but get more from groceries

We are all finding ourselves home more, eating meals outside our homes less and trying to find creative mealtime solutions to keep our families nourished and happy.

With that in mind, I’m going to share a few tips to help stretch your food dollar in the most delicious way.

Buy whole produce. Choose whole fruits and vegetables vs. pre-cut and prepackaged berries, pineapple, melon, green beans, broccoli, cauliflower, greens, etc. Wash and cut the produce yourself.

For blueberries and strawberries, wash thoroughly and set out to dry on a cookie sheet lined with parchment paper or paper towels. When thoroughly dry, place in a resealable bag and use as needed.

Cauliflower is high in fiber and an excellent source of vitamins and minerals. It also has a very long shelf life. Its mild flavor makes it versatile and lends itself to a variety of preparation methods, including roasting, steaming, mashing and ricing.

Buy the whole head, remove the leaves, break into individual florets and roast. One way I enjoy cauliflower is roasted and dipped in Buffalo sauce. It also pairs well with curry, barbecue, garlic and other flavors. Another easy way to enjoy cauliflower is to blend (try a 50/50 ration) with mashed potatoes to pump up the nutritional value of the dish.

Buy whole meats. The meat section in many supermarkets has become a bit hit or miss, with limits on number of items purchased and reduced selection. Choose whole cuts of meat rather than individual cuts — for example, a whole chicken or turkey as opposed to breasts or thighs — to get the most value from your purchase.

Roast the chicken or turkey using your favorite method and serve with your favorite vegetables. This time of year, I typically look for asparagus.

Now comes the fun part: What to do with all those leftovers? Carve the remaining meat from the bone and use for chicken salad, shred for tacos, or simmer in your favorite barbecue sauce and use for pulled chicken or turkey sandwiches.

And hold onto those bones! Homemade chicken stock is simple, requires only a few ingredients and can be frozen to use later in soups and sauces.

Another easy option is to buy a 2- to 3-pound pork loin, then cut it into portions (¼ to ½ pound per person), wrap, label and freeze.

Buying lesser-known cuts of meat, such as a pork shoulder or Boston butt, can save money, and they are often more flavorful. They are well-suited to pozole, roasting and braising. Or cut them into steaks and cook low and slow on the grill.

Buy dry beans. Beans are a great choice from both a cost and a nutrition standpoint. They’re an excellent source of protein and are high in fiber.

I prefer dried beans because they are cheaper than canned, and they’re so easy to prepare. Just simmer until tender in your favorite cooking liquid — water, broth or stock, for example — and you’re done.

Beans can be used in a number of dishes, from dips to salads, soups to stews and more. They also have a long shelf life and freeze well after being cooked and cooled.

Buy whole grains. Swap whole grains for white flour and processed grains. Some to try: wheat berries, barley, spelt, quinoa, buckwheat and oats.

Choosing brown rice over white rice is an easy way to add fiber and antioxidants to a dish, and buying in bulk as opposed to pre-seasoned pouches or boil-in bags gives you more flexibility to use just what you need and add your own seasonings. The rest can be stored.

In the pasta aisle, many supermarkets offer whole-grain dried pastas, as well as pastas made from chickpeas and vegetables, which can be a great way to sneak in extra veggies.

Barley is another great grain. It’s versatile and inexpensive. Use it in place of rice, and serve with stir-fried proteins or vegetables, or in soups, or try something on the sweeter side like Lemon, Ginger, and Barley Pudding with raspberries.

Justin Ward is an assistant professor of culinary arts at the Culinary Institute of America, San Antonio.

JUSTIN WARD