won some money last week so splashed out on my food shop - it’s actually so nice to be able to sit and pick what i want to make rather than just scraping together whatever meal i can with what foods left in my fridge

Cheap, low spoon cooking

My cooking tends to start with protein, and because of my food issues, that protein is generally meat, and if you argue with me about that, I’ll block you, because if you want to do a thread on low cost vegan cooking, go right ahead, you’ve got your own blog right there.  Holler if you want more specific instructions for any of these, and let me know whether you just need a basic recipe or “how to for a complete noob to the kitchen” or anything in between. 

1. Chicken

Chicken is at the top of the list for cheap and easy, because it can often be had for less than $1.50 per pound, and because many preparations of it can be done with less than 5 minutes of work (oven time not included.)

Basic: get whole chicken. Preheat oven to 450. Pull out giblets. Sprinkle salt on skin. Roast at 450 for 1 hour. Enjoy crispy skin, tender meat. Same method (shorter cooking time, about 45 minutes) works for bone-in skin-on thighs. With the whole chicken, you can usually make one bird into several meals, by using the meat for one meal, and making soup out of the bones and whatnot for the next meal.   If you get skinless boneless thighs, they’ll usually be a little cheaper than skinless boneless breasts. Don’t roast them, cut them up, drench them in a marinade, and pan fry the pieces. Serve with pasta or rice and stir fried veggies. 

2. Pork

Pork tends to range in price from $2.50 per pound up to $8 per pound. I’m usually getting pork shoulder for about $3 per pound. Shoulder and “country style ribs” are incredibly cheap and can be pressure cooked (instant pot) or slow cooked into pulled pork with seasonings, or you can get slightly fancier, make a marinade of coconut aminos and orange juice (or apple juice and apple cider vinegar, or rice wine vinegar, mirin, soy sauce, whatever, just make sure there’s some salt and some acid and some sweetness in the marinade to help tenderize the meat), and cut the shoulder roast into 3/4 inch thick steaks, cutting across the grain, then put in a bag or bowl with the marinade overnight. We add onions and garlic and shallots to the marinade because I can digestively tolerate them only if they’ve been soaking in acid of some sort for a while.  My favorite is to marinade in orange juice, coconut aminos, chilis, onion, garlic, etc. overnight, then pan fry the steaks, turning often, until golden brown. The resulting pork shoulder steaks get cut into strips and served a variety of ways--tacos, sandwiches, lettuce wraps, whatever. We usually use about 8 oz per person if there’s no fancy sandwich toppings, and 6 oz per person or less if making wraps or tacos. I have to have a little more energy for this method, and will often have someone else prep the aromatics. 

3. Eggs Even farm eggs, if you live anywhere near a rural area, can be had for less than 50 cents an egg, and regular conventional eggs have been $2 per dozen or less basically as long as I’ve been alive. Basic egg recipes can go from fridge to table in about 5 minutes. I usually get eggs from a friend whose neighbors have backyard chickens, for about $4 per dozen. A good nonstick egg pan + eggs is a fast way to get protein into you without spending all your energy doing it. Over easy, scrambled, omelet, or my kid’s favorite, egg in the hole... all cheap and incredibly fast.

4. Beef Most beef is not cheap, and has been getting steadily more expensive for years. That said, if you understand how to cook various less fancy cuts, and shop at a local butcher, chances are you can get your meat for far less than a typical grocery store. I rarely go for things like ribeye or filet. We’re all about the round roast, chuck roast and flat iron here. Also like the shank. I rarely spend more than $7 per pound on beef, usually closer to $6. But again, we’re shopping at a local butcher who sources meat locally and does all breakdown themselves.  Tricks: Look for a whole flat iron and ask the butcher to cut it. The method I ask for is “Please cut it off the silverskin and then into 6 oz portions.” This eliminates most of the gristle layer, leaving incredibly tender meat with a ton of flavor. The flat iron is from the chuck, but is a specific muscle that doesn’t get used a lot, so it’s very tender. Round roast, tip roast... these can be just salted and roasted very slowly (like, 200 F) if you have a meat thermometer with a probe that can stay in the meat, so that you roast it at very low temp until it comes up to about 110-120 degrees, then you take it out, turn the oven up to like 450, put a rub on the meat, and blast it at high heat until the probe is at 140. Then you let it rest for a while and come up a few more degrees, and what you get is a roast with a crust, as tender as the cut is likely to get while staying pink, which, cut thin, will be fantastic roast beef. If you don’t have a fancy thermometer, we usually start it high, then turn it down without opening the oven and let it go for an hour or so before checking with a cheap thermometer. But you can also cut into smaller pieces, marinade, and stir fry. You can ask the butcher to cut your roast into chunks for stir fry, if you aren’t up to the cutting.

Chuck, shank, and other tough cuts can be pressure cooked into super tender pot roast very quickly. Wine, mushrooms... We use cheap sulfite-free wine and whatever mushrooms are most affordable for this. 

 5. Lamb Lamb can be pricey, but we get a boneless leg roast (grass fed) at Costco for about $6 per pound, which is one of the best prices out there for grass fed meat. We use the roast in one of two ways: We either roast it low and slow like beef, serving it rare, or we cube it and pressure cook it with savory liquids and then serve it with coconut milk and curry paste over rice. So good.  6. Duck Our local Asian markets usually have whole duck for $3.50-ish per pound. It’s outrageously expensive literally anywhere else. Duck doesn’t cook like chicken, exactly... you must score the fat if you want it crispy, which means poking the fat without poking the meat. We roast at high temp, flipping as needed, to get a very crisp duck without drying out the breast. SAVE the drippings and use them in soup, or to cook eggs or potatoes in. Duck fat is like gold. So much flavor. 1 duck feeds 3 of us an indulgent amount of duck.  Cooking gadgets for reducing the amount of physical energy you need to cook things: I never, ever use slow cookers because even used properly they seem to create less flavor than the pressure cooker methods. Pressure cookers are like slow cookers for procrastinators. Things that normally would take all day take an hour. Things that would take a couple of hours will take 30 minutes. The amount of money you can save in cooking beans alone vs. canned will pay for it. Pressure cooker is often the difference between me making homemade stock and throwing the carcass away. They’re also about as efficient at transferring heat into meat as any form of cooking you can get, so the energy savings are not irrelevant. Instant Pot is $70-ish at Costco right now, I’m just saying.  An oven is helpful, but if you don’t have a full sized oven or can’t bend that way, a toaster oven can do a LOT. If you can get one that is large enough to cook a chicken in, you don’t need a larger oven if you aren’t doing large scale cooking. If you have a child who wants to learn to cook, a cheap toaster oven costs about the same as an EZ bake, but is an actual real kitchen device which can do real cooking. Spend a little more and get one with air circulation and a little more interior space if you can afford the counter space and the money.  I know people like air fryers, I’ve not seen the point. Very few things an air fryer can do that a convection toaster oven can’t, and the form factor is better for the toaster oven for cooking a reasonable amount of tater tots. (priorities!)

Food processor: If you find chopping things a barrier, food processors can slice and grate very quickly, and rinse off nicely without a lot of elbow grease. I don’t usually bother, but I have minions who will do chop prep for me. If you don’t, even a small food processor will be less taxing on sore joints than most chopping. If you want to make pastry, a food processor is a must if you have energy issues. 

Knives and a means to sharpen them: dull knives make cooking incredibly exhausting and tedious. Sharp knives make it all work so much better. The base price of the knife is less important than the condition you keep it in, as youtube will be happy to show you in a variety of mesmerizing videos. 

Meat thermometer: Sort by reviews, ignore any where the reviews are suspicious. My strong preference is for digital quick-read ($10ish) OR probe-style leave-in. ($20-ish) You want this for food safety AND so that you can avoid overcooking roasts. 

Cutting board: ideal is something with a groove (prevents juices from flooding the counter and contaminating everything) that runs around the edge. Cheap plastic boards can be convenient, I guess, but are harder to get reliably clean than wood, which tends to kill off germs. My favorites are bamboo. Not terribly spendy, super pretty, work very well. 

The pans I use: 9x13 pyrex baking dish for most of our chicken stuff dark enamel roaster (not huge unless you’re going to do turkeys) for beef roasts (very cheap) large baking trays lined with silpats (both bought at costco, idek, they’re ideal for tater tots and such and don’t get problems with sticking and are easy to clean)  Nonstick PFOA-free egg pan, sautee pan and 11 inch griddle. I think I spent $22 at Target on three egg-type pans of different sizes? Not particularly spendy, but you do need to replace them every 5 years or so. variety of saucepans and pots in stainless (I have cuisnart and Kirkland and they’re fine and last kind of forever barring disasters and sometimes even then. Can be bought second hand.) We use a lot of pyrex stuff because it’s convenient for leftovers and mise en place. If you have someone helping with chop prep, little dishes full of prepped things make the cooking go so much easier. But you can do that in regular dishes too, we’re just fancy that way (and I stg the pyrex breeds in the cupboard.)

I’ll talk starches if people want.