Insights by Goldie: S-t-r-e-t-c-hing the organic food dollar
by Goldie Caughlan
This article was originally published in January 2003
See discussion of these topics and recipe below:
With the new USDA Organic Standards in place since October, organic availability is expected to grow at an even faster pace in the next year and beyond. More land is converting to organic, more products are available, and prices are becoming more competitive than in years past. Yet, many PCC shoppers over the past several months have reminded me that organic foods in general take a bigger bite out of the weekly food budget than non-organic foods.
Health-conscious shoppers on fixed incomes or very tight food budgets, who want to include as much organic as possible, are asking “How do I prioritize? And what else can I do to trim the costs, make wise food choices (organic and non-organic) and still eat healthfully?” They’re valid and timely questions.
Home economics
- Keep in mind that the more prepared foods we purchase, the higher our food costs. When the prepared food is also certified organic, it naturally adds another layer of cost. We’re paying more not only for the higher quality organic ingredients, but also for the convenience of the “value added,” including extra labor, packaging, storing, advertising, and marketing.
- Cost-conscious organic shopping begins by deciding which organic prepared foods are “must haves” and which you can make at home from organic or mostly organic ingredients. For organic pasta sauce, canned tomatoes, ketchup, soy sauce, oils, dressings, etc., I watch for sales and then buy in quantity. PCC offers a 10 percent case discount anytime, although it’s good to call ahead, since large back-stock may not be available. You might need to pre-order quantities, but staff is happy to do so.
- For member shoppers, there are member discount days each month, for 10 percent off everything in the store. Case discounts and member discounts, however, cannot be combined.
- Watch for coupons on nationally advertised organic products in food magazines and from the free “Mambo Sprouts” coupon book, available in all PCC stores. Ask if you don’t see it when you’re in the store. You can also visit some of the larger organic companies on-line, such as Organic Valley, where coupons sometimes can be downloaded or may be obtained by signing up for the Sound Consumerletter — very interesting, with great recipes. I know, I resist coupons, but the savings can be considerable!
- Most organic staples — beans, nuts, grains, pasta, flour and liquids — in PCC’s extensive bulk foods section generally are priced very competitively with non-organic choices. Bulk items, too, go on sale periodically and can be special-ordered anytime in quantity (a 10- or 20-pound sack of rice or beans, for instance) at the 10 percent case discount.
- Grinding your own organic peanut butter (all stores) or almond butter (currently only at Seward Park, Kirkland, View Ridge) is a great value and delicious!
- Of course, this emphasis on “bulk” foods means you’ll be cooking more “from scratch.” You don’t need to “jump in” all at once, but maybe you’d be comfortable trying a few bulk commodities at a time, perhaps organic bulk rice, quinoa, corn polenta or organic bulk pasta, which are less expensive than the packaged counterparts.
The daily time crunch may keep some shoppers from using bulk items or from cooking more. Other shoppers aren’t sure they have the skills to cook more from scratch. PCC has a great suggestion to help: Be our guest at a free, fun and fabulous Natural Foods Kitchen tour!
The Natural Foods Kitchen Class
For nearly two decades, PCC has presented the Natural Foods Kitchen (NFK) class — for free! Because we know how valuable it is, we additionally reward you with a $10 coupon to use the next time you spend $40 or more at PCC.
Interested? Here’s the deal: The NFK class is a lively hour-and-a-half “walk and talk and taste” session, right in the aisles of our stores. You can choose a weekend morning or afternoon, or a weekday evening, at any PCC store.
Hundreds have taken this class through the years and many come back for “refreshers.” The course is never the same because it’s dynamic, responding to the questions and needs of the shoppers on the tour and there’s always new information. In addition, you receive an extensive set of “how to” recipes, background information on products, tips and spontaneous ideas for shopping and menu planning.
I teach most of the NFK classes, along with several other highly skilled nutrition and food advisors. The class “rocks!” so check the schedules for February, March and April in the new 2003 FoodWorks brochure, or on-line at FoodWorks Natural Foods Kitchen.
More shopping tips
- Compare prices of large organic “eco-pack” dry cereals (such as cornflakes and other flakes) to the many similar organic cereals in boxes. Compare boxed organic granola to bulk organic granola. You’ll see that usually there’s a savings in bulk. Making your own granola from a recipe in any cookbook, such as “Joy of Cooking” takes very little time to prepare a quantity and the fragrance from the oven is delightful … like cookies! Cool and store in a tight-lidded container.
- Compare costs of any of the excellent packaged organic pancake mixes at PCC to bulk organic pancake mixes, and then to the cost of making your own from organic flour, eggs, dairy and baking powder or soda. Make your own dry pre-mix, or make your pancakes or waffles from scratch each time in minutes.
- There are many varieties of great organic cookies and crackers on PCC shelves, but where cost is a factor, you can buy bulk organic ingredients, periodically bake and store. Cookies freeze well; crackers store dry, in a closed container.
- Buy canned organic beans when they’re on sale and stock up. Or, buy dried organic beans in bulk for greater savings. Tip: Freeze home-cooked beans in small portions so you enjoy the same convenience as canned! Freeze in ice cube trays, remove as soon as frozen and store cubes in freezer containers. Cubes thaw quickly in a soup pot or microwave.
- There are many brands of delicious organic breads at PCC. But for price-sensitive organic shoppers, bake your own.
- Buy whole-bodied organic chicken rather than parts. When on sale, buy several, cut up, re-package, and freeze parts, including soup-making scraps.
- Organic yogurt is great stuff and PCC has many terrific choices. But if you use a lot and cost is a factor, you can realize savings if you buy the ingredients and make your own — especially if you’re making nonfat yogurt, since organic non-fat, non-instant dried milk powder is very economical. Savings are less substantial if you use liquid milk. Electric yogurt makers are inexpensive and include directions. Or consult cookbooks.
- Organic soy milk and organic tofu can be made right in your kitchen in about an hour (after you’ve done it a few times!) using pre-soaked organic soybeans with a blender, a big pot, some cheesecloth, a bit of muslin, and a colander. Organic soybeans are available in all PCC bulk areas. See the recipe in the Tantalizing Tofu flyer in the customer service area in any PCC store.
Fat chance
I always try to choose organic when the food contains considerable fat. This means organic nuts, seeds, oils, nut or seed butter, dairy butter, cream, eggs, or high-fat processed organic foods. Why? Because some of the most harmful forms of chemicals used by conventional farmers are known to bioaccumulate (store) in fats, both plant and animal fat. Reduce your exposure and potential toxic load. Go organic!
Produce
The tighter the budget, the better the value in choosing seasonal food, locally produced. In the winter, reach for hard-shelled squash and all the roots and tubers — carrots, rutabagas, turnips, beets, parsnips, sweet potatoes, yams, and potatoes.
Every day, use something from the cabbage-mustard family — white or purple cabbage, collards, cauliflower, kale, Brussels sprouts, broccoli and bok choy — roasted, grated or chopped raw in salads, or tossed into soups. When one is higher priced than another, choose the lower priced one since nutrients and tastes are similar.
If you can’t always buy organic
The Environmental Working Group has an absolutely awesome interactive Web site (www.ewg.org/foodnews) where you can find a list of non-organic fruits and vegetables with the lowest and highest levels of pesticide residues.
Foods with the heaviest load of pesticides and residues
Buy organically whenever possible — or simply avoid (listed in-order, highest to lowest residues):
- Fruits: Peaches, apples, strawberries, nectarines, pears, cherries, red raspberries, and imported grapes.
- Vegetables: Spinach, bell peppers, celery, potatoes, and hot peppers.
Foods that tend to be low in pesticides
- Fruits: Pineapples, plantains, mangoes, bananas, watermelon, plums, kiwi fruit, blueberries, papaya and grapefruit.
- Vegetables: Avocado, cauliflower, Brussels sprouts, asparagus, radishes, broccoli, onions, okra, cabbage and eggplant.
Organic Maple-Almond-Raisin Granola
I keep mine in a ceramic cookie jar. A quarter cup or so in the evening, with a bit of nonfat organic yogurt, makes a wonderful dessert. Sometimes I top this with diced, organic winter pears or apples, drizzle it with a wee bit more maple syrup, and serve it as dessert with a cup of hot organic tea. — Goldie Caughlan
Yield: About 5 cups
- 4 cups organic regular or thick cut rolled oats
- 1/4 to 1/2 cup organic raw almonds
- 1/3 teaspoon grated nutmeg
- 1 teaspoon powdered organic cinnamon
- 1/3 teaspoon Eden sea salt (optional)
- 1/3 to 1/2 cup organic maple syrup
- 2-4 tablespoons refined organic oil (safflower, canola or sesame are good choices)
- 1 teaspoon organic almond extract
- 1/2 cup organic Thompson raisins
Preheat oven to 350°F with oven rack in center position. In a large bowl, combine dry ingredients. Blend maple syrup, oil and almond extract in small bowl, then pour mixture over dry ingredients. Mix thoroughly using hands or two rubber spatulas. (Hint: if using hands, wet them first).
Spread the mixture thinly on two or three cookie sheets (lightly sprayed or wiped with oil, or use sheets of natural parchment paper, available at PCC).
Bake for 10 to 15 minutes, stir well and return to oven for another 10 to 15 minutes till all is a light, toasty brown — not over-toasted.
Transfer hot cereal back to the large bowl, immediately add the raisins and toss well so they absorb the heat of the cereal and plump nicely.
Cool completely and store in closed jars or other containers.