Eat Veg, Save Money

People around the world have long known that getting their protein from plant sourcess rather than meat is a far more cost-effective means of nourishing themselves and their families. Two recent news articles highlight this less-touted benefit of a vegetarian diet. MSN Money's article, Go Vegetarian to Save Money noted that a vegetarian diet could reduce long-term health expenses and that there are many very inexpensive vegetarian staples.  In an opinion piece in The Washington Post, A Healthful diet, on $3.57 a day, a man tells of how he's managed to live on a grocery budget of $25 a week with food to spare. Veg-a-thon.com has some thoughts on the topic, as well as some money-saving advice. For more tips, see the Making Frugal Choices page.

Inexpensive Food Staples
The key to saving money on groceries is opting for foods that are high in nutrition and low in cost. Junk food is never a bargain because it harms your body rather than nourishes it. Think about it. Would you pay someome to make you sick? Some nutrient-packed foods that you can afford to stock up on are beans, legumes, peanuts, sunflower seeds, flax seeds (a good source of Omega-3 fatty acids) and tofu ($0.99 per pound at Trader Joe's). Opting for less processed or prepared foods can save you money too. Try baking your own bread or quickbreads and cooking with rice, cornmeal and other whole grains. There are countless easy, affordable and tasty ways to prepare these staple foods. See the Cooking page for links to recipe sites or visit the Vegan.com Bookstore.

There are some affordable prepared foods as well. You should be able to find packs of 100 tortillas (around 4 lbs) for less than $4.00 at your supermarket. Try toasting them and topping with refried beans ($1.00/15 oz. can, Meijer Organic Brand), salsa and lettuce or spread the beans on a tortilla and microwave for 30 seconds. Pasta can be a quick alternative to rice. Blanch frozen vegetables in the pot with the pasta after it's done and drain them together. Top them with sauce for a fast, tasty meal. Convenience doesn't have to cost so much more.

Your Good Health is Valuable Beyond Measure
A low-fat, high-fiber vegetarian diet has many health benefits. It  reduces the risk of heart disease and cancers of the breast and prostate and is useful for maintaining a healty weight and blood-sugar levels. See the Physician's Committee for Responsible Medicine's website NutritionMD.com for more information. These health benefits can dramatically reduce one's health care costs, amounting to substantial savings over the years.

Saving on Meat Substitutes
As the MSN Money article points out, the price of meat substitutes can be steep. Getting tasty vegan versions of meat-based foods needn't be expensive however if you shop wisely or make them yourself.

You may be able to find reasonably priced meat substitutes if you know where to look. I have often seen Tofurky Sweet Italian Sausages priced at $2.99 at stores like Trader Joes and Whole Foods Market. These tasty links have 6 grams less fat, a fraction of the saturated fat and 13 grams more protein than "real" Italian sausage per 3.5 oz. link and can be easily divided into eight servings. That's dinner for a week, plus a lunch! Try slicing them up, frying them and tossing with pasta and sauce. Trader Joe's Soy Nuggets at $2.69 for a 16 oz. box, and Fantastic Foods' Chili and Sloppy Joe mixes are also affordable. Consider buying whole cases for case discounts or to take advantage of sales. There are many convenient ways to get the tastes and textures you crave without spending a lot.

Coupons and sales can make for deep discounts on meat substitutes in stores. Meat substitutes frequently go on sale in supermarkets, where the turnover on them tends to be low. See the Making Frugal Choices page for advice on using coupons. With sales and coupons together, one can sometimes get a pack of veggie hotdogs for around $1!

Also try making your own meat substitutes from wheat gluten powder (used to make Seitan), tofu, or both. Another option is to buy dry textured vegetable protein granules or chunks (from soybeans, the stuff in the Fantastic Foods mixes), season and reconstitute it and use it in recipes that call for meat. Be careful not to eat too much of these however. They can be difficult to digest (especially seitain and TVP) and too much protein is bad for you regardless of the source. Pay attention to how your body responds and consider taking digestive enzymes. You can find some mock meat recipes on the recipe sites listed on the Cooking page, some refer to some of the following cookbooks: The Vegetarian Meat and Potatoes Cookbook by Robin Robertson, Tofu Cookery by Louise Hagler, Instead of Chicken, Instead of Turkey by Karen Davis, Cooking with Gluten and Seitan by Dorothy R. Bates and The TVP Cookbook, also by Dorothy R. Bates.

As you can see, with a little knowledge and planning, one can eat very well on a budget-consious vegetarian diet.