Directions: |
Directions:During the market crash between 2004-2010 this is how we survived the shock of going from good money to no money. If you receive WIC, Food Stamps or have food from a local food bank, you’ll be able to do much better than this menu plan. It is based on bare minimums. There isn’t much meat in these menus. That’s because meat is expensive and beans aren’t. Beans provide lots of good protein for growing children and hard working adults. When beans are combined with certain other foods their protein increases. The amino acids in grains like flour, pasta and cornmeal or milk products cooperate with the amino acids in the beans to make an extremely high quality protein.
The milk may seem overpriced to some, but it is vital for growing children and mom’s who are pregnant, nursing or who may become pregnant. It is also very high in protein especially when combined with grains or beans.
Orange Juice is served every morning but Saturday. The plan assumes 4 servings of 1/2-cup each for every morning it’s served. Orange Juice supplies Vitamin C and Folic Acid, once again, necessary for pregnant mothers and growing children.
Look for Sales on the grocery brand breads or "day old" breads, this will cut down on the amount of flour and eliminate the yeast because you won't be making your own bread. Also, the Grocery Brand "Bisquick" can be a cheap and quick substitute for making pancakes from scratch.
In the recipes that call for buttermilk use regular reconstituted milk soured with a tiny bit of vinegar. This works just as good as buttermilk in cooking.
For the recipes that call for dried onion, substitute a small amount of finely chopped fresh onion.
For the recipes calling for fresh garlic, substitute a small amount of garlic powder instead. |
This recipe for Approx. $45 per week Emergency Shopping List for the Pantry is from