6 Tips for Inexpensive + Healthy Potluck Dishes

GUEST CONTRIBUTOR: MELANIE JEWKES, USU EXTENSION ASSISTANT PROFESSOR

The summer potluck parties of 2020 might look and feel different than in years past with smaller groups, social distancing and facial masks, but the food can still be delicious! One of my favorite things about potlucks is the variety of dishes to choose from outside of my normal routine of meals. However, I sometimes get stuck in a rut of what to take. Is it possible to take an inexpensive dish that can be healthy? And that others will enjoy eating? You bet! Below are some tips and dish ideas to save some money and make healthier choices.

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1. Take something yummy. A first consideration for stretching your dollars is taking something others will enjoy. Don’t waste your time and money on an item nobody will eat. On the other hand, if you know people will eat it and your family also enjoys it, save yourself time and double the batch--take some with you, save some at home. This can maximize your efforts all around and save time, and sometimes money, by cooking once, eating twice.
2. Use what you have on hand. An inventory of your cupboards, fridge, freezer, food storage and garden could help you save money by not needing to go to the grocery store. Perhaps you have all you need for a Cesar or fiesta salad, a fruit salad with yogurt, a bean dip with cheese, or a light potato salad.
3. Browse the store ads carefully. Many items in ads are pre-packaged, which generally means more salt, sugar or added fats. Sometimes the less expensive healthy foods hide. Look for deals on yogurt, whole grain pasta and canned beans. In the summer and early fall in Utah, there are also many fresh fruits and vegetables on sale. These can range from $1 per pound grapes, to $0.25 per pound watermelon, inexpensive home-made salsa ingredients and more. A common technique of grocery store ads is to have one major “pull in” item that is on sale for a great deal that is the hook to bring you in for other items. Those can be prices well below normal and are often on delicious fruits and vegetables.
4. Compare prices of different items. Think about what you usually buy or eat at potlucks and consider other healthier options. For example, a bag of chips will run around $2-5. For the same price (or cheaper if you watch ads for those “pull in” items) you can purchase a small melon, like cantaloupe or honeydew. The cubed melon will fill a bowl about the same size as would hold the bag of chips. Healthier does not always mean more expensive, but sometimes it does mean a little preparation on our end (like chopping the melon, rinsing the grapes, etc.).
5. When budget-stretching, opt for cheaper healthier options. Here are some ideas to consider:

• Homemade bread, rolls or bread sticks. For a healthier option, use whole-wheat or whole-grain flours. Quick breads, such as zucchini or banana, or even a savory quick bread. For sweet breads, use applesauce or bananas to replace sugar or some of the oil for a lower-calorie (and usually less expensive) option. My kids love when there are muffins at potlucks to choose!
• Homemade hummus will often cost less than $1 (even less if you soak and cook your own dry garbanzo or other type of beans) and pairs great with inexpensive veggies like carrots and celery or other veggies from your garden.
• Pasta salads could be a good way to extend the budget. Opt for a whole-grain or 50% whole grain noodle for some extra fiber and nutrients, which will also help you feel more full. Go low on the mayo-loaded dressings and opt for a light olive oil vinaigrette with fresh herbs like basil, minced garlic, onion, and some diced fresh tomatoes.
• Chopped fruit. A bowl of one single type of fruit or of mixed fruit can sometimes stretch and go a long way. Consider flavoring with a little lime juice (freshly squeezed or bottled); for a kick add Tajin seasoning or chili powder with a little cayenne pepper. Another fun and easy fruit salad idea is to mix about ½ - 1 cup of yogurt (your favorite flavor) into the chopped fruit. A yogurt dressing is less expensive and healthier than the Utah traditional frozen whipped topping + pudding fruit salads. If there are leftovers, top with granola or crunchy cereal for a snack later. Another fun fruit idea is apple “nachos.” Thinly slice apples, dip in a lemon juice or citric acid water mixture to prevent browning (if desired), spread out on a plate, then get creative with toppings, including: drizzled melted peanut butter, chocolate chips, coconut, etc.
• Mini pinwheels are easy to make with tortillas or wraps. Make them with sandwich meat or leave out the meat for vegetarian style. Smear the wrap with hummus, light ranch dressing, or your favorite spread, then add thinly sliced veggies and cheese. Roll and slice into pinwheels.
• Homemade salsa is a great option, especially if you have any of the ingredients from your own garden or are given some from a neighbor. Add beans and/or corn for a “Cowboy Caviar” to extend the dish for more servings.
• Homemade 7-layer dip can be inexpensive to make, especially if you soak and cook your own beans and taco seasoning. If you don’t have all 7-layers on hand, that’s okay. The dip can be versatile.
• Traditional potato salads can be made on a dime, nearly. (Maybe that’s why it’s so common and everyone has their own take?) For food safety, be sure the potatoes cool all the way before mixing all ingredients together, as this is often a culprit of food-borne illness at potlucks if pockets of heat and warmth get trapped in the thick salad mixture. A healthier option would include using olive-oil based mayonnaise or opting for a different type of potato salad that uses an Italian or vinaigrette dressing instead.
• Beans are great budget stretchers all the time! In addition to hummus and Cowboy Caviar salsas listed above, soaking and cooking your own beans can greatly reduce the price of other favorites like BBQ baked beans, 3-bean salads, chili, bean dips and more.
• Green salads can vary in price, depending on the cost of ingredients, but are usually cheaper if you buy a head of lettuce and chop your own veggies into it, versus purchasing bags of pre-mixed salad. In addition to lettuce- or spinach-based veggie salads, other salads like brown rice salads with chopped veggies, lentil salads, or wheat bulgur salads like tabouli are colorful, flavorful, versatile (eat leftovers with in a wrap or pita, or throw on top of a bed of greens), filling and healthy. They can be even cheaper if you purchased the lentils or grains from bulk, scoop-it-yourself sections of the grocery store.

6. Keep your food safe. Especially now in our current COVID-19 pandemic, be sure you prepare  your food safely to begin with (wash hands frequently, avoid touching hands to your face, etc.) and don’t come in contact with food you are sharing with others if you are experiencing symptoms. In addition, keep raw meats away from fresh food and don’t cross contaminate with cooking utensils or serving ware. Cook meats thoroughly to high-enough temperatures. Keep hot foods hot by using slow cookers or heating bags or other heat sources. Keep cold foods cold by using coolers with ice or nest the bowl in a larger bowl filled with ice. Keep an eye on the clock and don’t allow hot or cold foods to sit out for more than 2 hours (or less, if it is hot outside). For correct meat cooking temperatures and more information on food safety basics, visit fightbac.org.  Don’t get in a situation where you have to throw away food you worked hard on (and spent your hard-earned money on) because it was left out for too long.
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What’s your favorite potluck dish? We want to hear from you (and get ideas for our next potluck...haha!).