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Confessions….one of my favorite parts of teaching cooking classes is the pseudo therapy the women in the class give one another. Sometimes its hard to quiet people down because they are so passionate about the topics from how to feed picky eaters, how to make healthier meals without a fuss, dinner and Shabbos recipe suggestions, and very often lately, how to save money and still feed a family in a nutritious way.

I think these are very relatable. I very often go to the store for one or two items only to spend much more money than I planned for a couple of groceries. And I like to cook wholesome and healthy for a big family and often lots of company on Shabbos and want it to be affordable and time efficient.

As I’ve become more experienced in the food industry, I’ve come to realize there are lots of ways to make grocery shopping quick and less expensive (this applies to healthy eaters who like specialty stores like Whole Foods Markets, as well those who are looking for ways to spend less on organic and nutritious groceries).

Here are my tips on how to grocery shop efficiently and affordably without over spending:

1. Meal Prep! I cannot stress this tip enough. Every Sunday, take 10 minutes and create a few weeknight and weekday (for lunch makers) meals for that week. I usually plan Monday through Wednesday and then create a grocery list from these meals. I add in snacks, and the regular items that are standards, like milk, fruit, salad vegetables, and juice. It may seem a bit ridiculous, but meal prepping saves you time by not having to decide what to make each night and money by not over buying and shopping carelessly. It may be hard to incorporate what you want to make for Shabbos in your preparations, so don’t worry you can also think about Shabbos meals on Wednesday or Thursday and shop for Shabbos then.

2. Order Online if possible. Unfortunately, many markets do not have this online feature. However, if your market allows you to make an order through email for pickup or delivery, I strongly suggest it. It saves both time and money. Most people walk through the grocery store and select unnecessary items that add up. Even sale items that you do not need, will add to a bill. How often are you surprised at the grocery bill when you check out? Some of that overspending at the market can be avoided with online ordering. Of course, I enjoy trying new products that catch my eye, but try to keep the “extras” to a minimum when I’m actually in the market.

3. If you are a fruit and vegetable lover like me, this tip is especially applicable to you. Buy fruits and vegetables that are in season. Many times we go to the market looking for artichokes, persimmons, cherry tomatoes, or mangos, look down at the price and they are double the usual cost. This is because fruits and veggies work with supply and demand. If they are in season, there is a greater supply so the cost goes down. And the opposite, when they are not in season, causing the prices to jump. Therefore, try to buy fruits and vegetables that are seasonal to get the best value for their cost.

4. Look for sales– this may seem a bit extreme, but don’t ignore super market sales. Follow the advertisements and buy items on sale in bulk. I buy cereal on sale, always, granola bars, flour, sugar, and yogurts too. I don’t run from market to market because it just takes too much time, but I do watch the sales at my favorite market and make sure to put away my staple items at those time when I see a great sale. Even markets like Whole Foods has great sales. Last week I saw Kind Bars for 3 for $1, and Chobani yogurts for $.89.

5. Certain stores provide cash back for bringing your own bag (to avoid using plastic). This is a great and easy way to save money. Don’t forget your canvas bags! And many markets have school “give back” programs where they give a % of the proceeds from every sale to the school of your choice. That way you can feel good about all that grocery shopping.

I love hearing your thoughts and learn so much from all my readers! Share the way you save time and money to become a pro shopper in the comments below. Happy shopping!

Table of Equivalents



bread crumbs




crackers, graham

crackers, soda


cream, whipping

dried raisins, currants


dry beans


















1 medium

3 to 4 slices bread
1 slice bread

1 pound

¾ pound

1 quart



1 pound

1 cup

1 pound

1 pound

1 cup

5 medium
8 medium egg whites
12 to 14 medium egg yolks

1 pound sifted


½ pound

5 ounces

4 ½ ounces

3 ¾ ounces

4 ½ ounces

3 ½ ounces

1 medium


1 cup

1 cup

1 pound

1 pound

1 pound


1 cup sliced

1 cup dry crumbs
¾ cup soft crumbs

4 cups shredded

1 cup shredded

2 cups pitted

1 cup fine crumbs

1 cup coarse crumbs
1 cup fine crumbs

3 to 3 ½ cups sauce

2 cups whipped

3 cups seedless
2 ½ cups, seeded

2 ½ cups, chopped

2 ½ cups cooked

1 cup
1 cup
1 cup

4 cups

2 to 3 tablespoons juice

4 cups cooked

1 cup

1 cup

1 cup

1 cup

1 cup

½ cup chopped

1/3 to ½ cup juice

3 ½ cups cooked

2 cups coooked

2 ¼ cups firmly packed

3 ½ cups sifted

2 ¼ cups

Table of Subtitutions


Baking powder





Flour(for thickening)







Sour cream

Cream cheese



1 teaspoon double-acting

1 cup

1 square unsweetened

1 cup heavy cream

1 whole egg

1 tablespoon

1 cup all-purpose
1 cup cake flour
1 cup self-rising

1 tablespoon fresh

1 cup

1 cup milk

1 cup sour milk

1 cake compressed

1 cup

1 cup

1 cup


¼ teaspoon baking soda plus
½ cup buttermilk of sour milk

1 cup margarine
7/8 to 1 cup hydrogenated fat plus
½ teaspoon salt
¼ teaspoon butter extract

3 tablespoon cocoa plus
1 tablespoon shortening

1/3 cup butter plus ¾ cup milk

2 egg yolks

½ tablespoon cornstarch or 2 teaspoons quick-cooking tapioca

1 cup plus 2 tablespoons cake flour
7/8 cup all-purpose flour
1 cup flour, omit baking powder and salt

1 teaspoon dried

1 to ¼ cups sugar plus ¼ cup liquid

1 cup non dairy soymilk
1 cup rice milk

1 tablespoon lemon juice or vinegar plus sweet milk to make one cup

1 cup tofutti sour cream

1 cup tofutti cream cheese

½ cup tofutti cream cheese plus ½ tsp vanilla extract

½ cup tofutti cream cheese plus ½ cup pareve whipping cream plus ½ tsp vanilla extract

The Most Usual Weights And Measures

A pinch                       = 1/8 teaspoon or less

1 tablespoon              = 3 teaspoons

4 tablespoons            = ¼ cup

8 tablespoons            = ½ cup

12 tablespoons          = ¾ cup

1 cup of liquid           = ½ pint

2 cups of liquids       = 1 pint

4 cups of liquid         = 1 quart

2 pints of liquid        = 1 quart

4 quarts                      = 1 gallon

8 quarts                      = 1 peck such as apples,pears, etc

16 ounces                   = 1 pound