Victory Gardens Can Cut Your Food Costs

If you feel like your grocery budget isn’t going as far as it used to, you are right. It’s estimated that grocery prices have gone up almost 30% in the last five years. Some shoppers are making trips to the store more often and buying less at a time to stretch their budget. Others are using more coupons or buying store brands rather than national brands. And, as during the Covid shutdown, lots of folks are clearing out their pantries, using those extra boxes of pasta they bought on sale last year.

Another tool in your inflation fight may be thinking about planting a “Victory Garden.” During World Wars I and II, victory gardens were touted as a way for Americans to help the war effort by increasing food production and producing fresh, nutritious food.

If you look at the numbers, the price of fresh produce has also increased, with the Consumer Price Index showing an uptick of 1.6% for fresh fruits and veggies in August. Additionally, the price of food away from home has increased about 3.9% in the past year, and food at home was up 0.6% for the month of August. 

Interestingly, two foods that caused a large part of the August produce price increase were tomatoes and apples. Maybe that’s why I haven’t noticed the produce price hikes so much; my garden has been rolling out so much produce (tomatoes for sauces and Greek salads, apples and Asian pears for desserts and fresh snacking), that I have been making fewer trips to the store.

Peppers and cucumber are pouring out. I’ve frozen bags of green beans, canned tomato sauce, and whole tomatoes, and put my Asian pears safely in the fridge (where they will last at least three months). My figs yielded handfuls each day this fall; fall raspberries gave me a carton of fruit every day, and my Melrose apples are ready to harvest.

I was curious how much money I am really saving by having a garden because in the spring when I’m planting it seems like I spend quite a bit on seeds and starts. 

An registered dietician friend gave me the book “The $64 dollar tomato,” a great story about a guy who decides to go all in on his garden. Seriously, I found some estimates that a 4 x 4 foot plot can save you about $160 in produce costs. If you have to make raised beds, you might spend that on creating your box. But after that, the rewards and the produce should start rolling in.

If you live in an apartment or don’t have space for a garden, try signing up for one of the city of Seattle’s Pea Patch programs. That’s where I started learning about gardening some 60 years ago. Find more information about Pea Patch Gardens.

Washington State University and the Master Gardeners run “Growing Groceries” classes to help you get started saving money and eating healthy: Check out their schedules for King County.

The city of Seattle has guidelines for planting in parking strips. 

There are many benefits to gardening. You’ll not only save money, but lots of studies have shown that, just like those Victory Gardeners, you’ll improve your nutritional, physical and mental health.

Once you start harvesting your produce, the next thing to think about is how to use it. You’ve just spent all that time planting, weeding and watering, so don’t let all that hard work go to waste. Preserve your harvest by canning, freezing, pickling, or dehydrating so that in those leaner winter months, your pantry will be full of summer’s harvest.

Try a vegetable stir-fry with whatever veggies you harvest. Great salads can hold fruit and veggies from your garden, and simple desserts like baked apples can turn a boring meal into a treat.

Vegetable Stir Fry

• 2 tablespoons cooking sherry or unseasoned rice vinegar
• 2 tablespoons homemade low-sodium soy sauce 
• 4 teaspoons cornstarch
• 1 package firm tofu or paneer
• 2 bell peppers sliced into strips
• 1 medium onion, sliced
• 1 clove garlic, crushed
• 4 plum tomatoes, cubed
• 2 cups broccoli, sugar peas, or asparagus, or a combination, fresh or frozen
• 2 tablespoons vegetable oil, divided
• 2 tablespoons grated fresh ginger

1. In a medium bowl, whisk vinegar, 1 tablespoon soy sauce, 1 teaspoon cornstarch. Add cubed tofu or paneer and toss. Marinate for 15 minutes.
2. For sauce, mix 1 tablespoon cornstarch, 2 tablespoons water, and 2 tablespoons soy sauce in a small bowl. Set aside.
3. In a large skillet, heat 1 tablespoon oil on medium high heat. Add onions and peppers, cook 3-5 minutes or until soft.
4. Add garlic, tomatoes, ginger, and 1/4 cup water. Stir fry for 2-3 minutes. Remove from pan and set aside.
5. In the same skillet, add 1 tablespoon oil and marinated tofu or paneer. Cook until lightly seared.
6. Add vegetables and sauce. Cook 2-3 minutes until sauce thickens. Serve over noodles or brown or white rice.

Nutrition info (based on 8 servings per stir fry recipe without noodles or rice): Calories: 152, Carbohydrates: 11. 9 gm, Protein: 14 gm, Sodium: 53 mg

Garden Fresh Tomato Sauce

• 1 pot boiling water
• 6 pounds or 15 medium ripe tomatoes or two 28-ounce cans low-sodium tomatoes
• 6 garlic cloves, minced
• 2 large onions, chopped
• 3-4 large carrots, grated
• 1/3 cup olive oil
• 2 tablespoons dry or 1/3 cup fresh basil, chopped
• 1 tablespoon dry or 3 tablespoons fresh oregano
• 1 teaspoon pepper

1. If using fresh tomatoes, put in boiling water a few at a time and cover for about 1 minute.
2. Lift them out with slotted spoon and plunge into cold water.
3. Peel off skins and coarsely chop tomatoes to get 11-12 cups. Or put in food processor and process just a few times, until sauce is chunky. Or, you can skip the step of skinning and peeling the tomatoes if you blend them in a food processor to get more vitamins with less work.
4. If using canned low-sodium tomatoes, coarsely chop.
5. In a 5-quart or larger pot, cook garlic, onion, and carrots in oil over medium heat, stirring occasionally, until onions are translucent.
6. Add tomatoes, basil, oregano, and pepper.
7. Bring to a boil, lower the heat and simmer rapidly, uncovered, stirring occasionally until sauce has thickened.
8. Serve over pasta.
9. Freeze extra sauce in freezer containers or food storage bags until needed.

Nutrition info (based on 16 servings): Calories: 80, Carbohydrates: 9 gm, Protein: 2 gm, Sodium: 25mg

Apple or Asian Pear Salad

• 1/2 cup sugar
• 1/2 cup water
• 1/2 cup walnuts or pecans
• 6 cups green leaf lettuce
• 4 apples or Asian pears, peeled, cored, and diced
• 2-4 tablespoons lemon juice
• 2 ounces Stilton or blue cheese
• 1/2 cup pomegranate seeds
• Serve with oil and vinegar dressing

1. Dissolve sugar and water in a non-stick fry pan.
2. Heat until syrup forms.
3. Quickly stir in nuts.
4. Turn out onto parchment paper or aluminum foil and separate nuts while still hot. Let cool.
5. Place lettuce in a large bowl.
6. Toss apples or Asian pears in lemon juice to coat, drain.
7. Add apples or Asian pears, cheese, and pomegranate seeds to lettuce.
8. Sprinkle with nuts and serve with oil and vinegar dressing.

To make this a complete meal, add a diced chicken breast and make the serving a bit bigger.

Nutrition info (based on 4 servings per recipe of salad without chicken or dressing): Calories: 300, Carbohydrates: 41 gm, Protein: 6 gm, Sodium: 206 mg

Quick Baked Apples
By Fiona Wolf, RD, Northwest Kidney Centers

4 firm fleshed apples (Granny Smith, Rome Beauty, or Gala)
4 tablespoons raisins
4 tablespoons chopped walnuts
4 tablespoons firmly packed brown sugar
2 teaspoons grated orange peel
4 teaspoons butter or margarine

1. Core the apples. Cut a strip of peel around the top and the middle.
2. Place the apples in a microwave-safe dish. A glass loaf pan works well.
3. Mix together the raisins, nuts, brown sugar, and orange zest. Spoon the mixture into the apples, dividing evenly.
4. Top with butter.
5. Microwave on high for 15 minutes, or until tender. 

Nutrition info (based on 4 servings per recipe): Calories: 245, Carbohydrates: 45 g, Protein: 1 g, Sodium: 26 mg

Eating Well, Living Well classes

Studies show that working with a registered dietitian can delay kidney failure and postpone dialysis for longer than two years. FREE nutrition classes taught by Katy’s former team of registered dietitians are available at convenient times and locations around Puget Sound.

Eating Well, Living Well classes teach people how to eat healthier to slow the progress of kidney disease and postpone dialysis. Learn more at www.nwkidney.org/classes.

Contributor Katy G. Wilkens retired as registered dietitian and department head at Northwest Kidney Centers. The National Kidney Foundation Council on Renal Nutrition has honored her with its highest awards for excellence in education and for significant contributions in renal nutrition. She has also been awarded the Medal of Excellence in kidney nutrition from the American Association of Kidney Patients.