As the name implies, you can you get a lot of something (for a reasonable amount) in the bulk aisle, but you can also get just a little, too. How’s that helpful? Well, say you’re making a recipe that calls for an unusual ingredient, you probably just want to buy what you’ll need for the dish rather than an entire package that will likely go to waste (i.e. wasted money).

The bulk aisle works great for when you want to try new ingredients, too. I like being able to weigh out a little bit of a grain or a spice without having to commit to the whole package.  Better still, the bulk aisle always has fresh ingredients.

More bulk-aisle basics to know:
• Just because the ingredients are sold/displayed in bulk doesn’t mean you have to buy in bulk. Only weigh out as much as you need.
• Buying bulk ingredients is eco-friendly — there’s less energy and packaging used during manufacturing and you can store your goodies in reusable containers at home.
• Look for hidden treasure and get creative in the kitchen. My grocer carries millet, amaranth, mung beans, split peas and kamut, to name a few.
• Bulk items are of equal or greater quality to their packaged counterparts…especially if you shop somewhere with high turnover.

To give you a sense of the savings, I compared some pantry staples at my local grocer and here is what I found:

TELL US: What do you buy from the bulk section?

Katie Cavuto Boyle, MS, RD, owns HealthyBites, LLC.

From Budget-Friendly Foods: Top 5 Picks:
“My kids love when I make them what I call pizza eggs for breakfast. I chop one small tomato and a large handful of spinach. I sprinkle them both with a little salt, pepper and dried oregano. I use a nonstick skillet on medium heat sprayed with cooking spray or small amount of olive oil. After the pan is warmed up, I add the chopped tomato and cook until softened, then add the spinach until it’s softened. Then I add 3 or 4 eggs (however many you want) that I whipped up in a bowl to the tomato and spinach mixture. Sprinkle with a little grated parmesan, and using a spatula, stir all the ingredients around in the heated pan until you have your pizza scrambled eggs. It makes me feel good that my kids are starting their school day with protein and veggies.” –Kelly

“I frequently make a “scramble” with any assortment of leftover or fresh cooked potatoes, veggies and meat and often even add in leftover tortillas, and then add in the eggs last. Always delicious.” –Patty

“We eat oatcakes almost every morning. Mix 1 cup dry oats in a bowl with a tablespoon or two of hot water to make a pasty but firm ball of oatmeal. Then put it between 2 pieces of plastic wrap, and roll it out thinly with a rolling pin — the plastic wrap will keep it from sticking. After rolling thin, take it out of the plastic wrap, put in a nonstick pan, and brown. They are delicious plain or with some dried cranberries or nuts mixed in the dough before rolling out; they’re also good with cheese on top — try it, a great alternative to a soggy bowl of oatmeal. Smile. Enjoy.” –Darlene

“Take some of those oats with some raisins and nuts and a little honey, bake for about 15-20 minutes in low heat, and enjoy your granola.” –Judie

From Budget-Friendly Foods: 4 Must-Haves for the Pantry:
“Pinto beans are great cooked with a few sprigs of cilantro, one onion quartered, salt and pepper. When they are tender, take out the cilantro and onion, and enjoy!!” –Diana

From Potato Soup: Lightened Up:
“I’ve also found pureed roasted cauliflower is a good substitute for cream in some soup recipes, like tomato soup. It gives a nice creamy texture and light flavor without overpowering the main ingredients. I think I need to try roasting some cauliflower and potatoes together and making a chowdery soup soon!” –Julo

TELL US: Have a food tip or creative cooking idea? Share it on the blog, Twitter or our Facebook page.

1. Fruit and Gorgonzola Salad With Prosciutto
2. Watermelon Slices With Lime Honey Syrup
3. Sweet Potato Hash
4. Soft Polenta with Lemon Thyme and Carrots
5. Smooth White Grape Gazpacho

6. Speedy Soup
7. White Chili
8. Slow Cooker Black Bean Soup With Turkey
9. Beef Stew
10. Jambalaya With Shrimp and Ham

11. Turkey Roll Ups
12. Chicken and Bean Burritos
13. Sweet and Spicy Grilled Cheese
14. Tuna Salad Undone
15. Turkey Picadillo Sandwiches

16. Oven-Fried Chicken
17. Vietnamese Shrimp and Glass Noodle Salad
18. Slow Braised Carnitas
19. Maple-Mustard Chicken Thighs
20. Tilapia with Citrus Bagna Cauda

21. Hoisin Chicken With Cucumber Salad
22. Moroccan Style Tilapia With Cumin Mango
23. Crispy Fish Fingers
24. Slow Berry Cobbler
25. Apple Brown Betty

[Photo by: Antonis Achilleos / Food Network Magazine]

Dried Beans
Dried beans are more affordable than canned ones, and they’ll keep in the pantry for years. Cooking dried beans does require a little extra planning — so check the package directions and set aside some time. Use them to add protein and iron to salads, salads, tacos or rice and beans. Here’s more on why we think beans are a legume to love.
RECIPE: Black Bean Salad

Pasta
There’s no better way to feed a crowd than pasta. Versatile and easy to prepare, this Rachael Ray recipe has a nutrient-packed, bonus pantry ingredient — canned pumpkin! Whole-grain pasta is a little more expensive, but since the extra fiber fills you up, you’ll eat less. Before you shop, check out our recent whole-grain pasta taste test results.
RECIPE: Penne-Wise Pumpkin Pasta

Corn Flakes
They’re not just for breakfast! Whole-grain corn flakes (yes, corn is actually a whole grain) can make a crunchy coating for chicken, fish and veggies — a better solution to all the fat of frying. Keep them on hand to jazz up your favorite dishes.
RECIPE: Crispy Chicken Fingers

Tuna
Canned tuna is one of the most affordable ways to get omega-3 fats from seafood. Whip up a lighter tuna salad sandwich or add some tuna to pasta for a five-ingredient fix or the retro classic, tuna casserole.
RECIPE: Homestyle Tuna Casserole

TELL US: What are your budget-friendly pantry staples?

Creamy Dreamy
Thanks to the starch content, potatoes make a creamy soup all by themselves. All you have to do is combine sautéed vegetables and diced potatoes with chicken or vegetable broth. Cook until the potatoes are tender and puree the mix using a blender or food mill. For a deeper flavor, try roasting the potatoes first.

A typical potato soup recipe made with heavy cream has 10 times more fat than one using with whole milk, so make the switch! Or, for a calorie-controlled bit of richness, swap out cream for extra broth or water and top individual portions with a small dollop of sour cream or crème fraiche.

Bulk Up, Stay Slim
Save money, time and calories by using these pointers:

• Buy bags of potatoes when they’re on sale — store them in a cool, dry place for two to three months.
• Make a meal out of a broth soup by adding chunks of potatoes like in this Rhode Island Clam Chowder.
• Make large batches of soup, pack it in quart containers and store them in the freezer.
• Keep calories under control by using lots of sautéed veggies such as celery, carrots, leeks and onions.
• Swap out classic toppers — bacon and cheese — with whole wheat croutons and chives.

Healthy recipes to try:
• Zucchini Vichyssoise
• Sweet Potato Soup
• Creamy Potato Parsley Soup
• Vichyssoise with Sour Cream and Chives
• Rhode Island Style Clam Chowder

1) Eggs
Instead of expensive chicken, fish or beef for dinner, why not cook up a veggie omelet or frittata (my new favorite way to cook eggs!)? An egg-cellent source of protein and the antioxidant lutein (for healthy eyes, skin, and heart), one large egg contains 75 calories and 6 grams of protein. Boil up a few and store them in the fridge for a quick grab-and-go snack. I even pack a hard-boiled egg in my five-year-old’s lunch box at least once a week. A dozen large eggs range from $2 to $3.20. If you buy them in 1.5 dozen packs or larger (bulk warehouses sell seven to eight dozen packs), you’ll pay even less per egg. If that’s too many eggs for your fridge basket, split them with a friend.

2) Oranges
Add affordable fruits to your weekly shopping list — oranges, apples, and bananas. In season now are vitamin C-rich oranges, so you’ll find them at the best price (about 50 cents each). In the fall, fill your cart up with fresh apples. You’ll find bananas at a great price year-round (I’ve recently seen them at 19 cents each). Use these bargain fruits as snacks and cereal toppers (as opposed to some of the more pricey berries and tropical fruits). Frozen bananas also make a tasty addition to healthy fruit smoothies.

3) Oats
The large canisters of plain rolled oats — not those single-serving, sugary ones — will give you the most for your dollar. One serving of oatmeal (made from a half-cup of dry oats) contains 150 calories, 5 grams of protein and 4 grams of cholesterol-friendly fiber — al that for a mere 30 cents. Dress up your oatmeal with those budget-friendly fruits listed above or mix in a tablespoon of peanut butter (another food that deserves honorable mention for being budget-friendly). Add rolled oats to your smoothie or cookies for a little extra fiber.

4) Canned Tomatoes
This time of year, fresh tomatoes will cost you a pretty penny. But you can still get plenty of the antioxidants vitamin C and lycopene from the canned varieties. The larger the can, the more you’ll save. A 48-ounce can of crushed tomatoes costs around $1.50 (that’s 5 cents per ounce!). Add crushed tomatoes to soups, stews, chili and pasta dishes. Read up on more ways to cook with canned tomatoes.

5) Non-Fat Yogurt
Full of calcium and a good protein source, this creamy treat is an easy breakfast or on-the-go snack. But the real superstars in yogurt are those healthy, live bacteria called probiotics. They help your body fight off bad bacteria and keep your digestive system in tip-top shape. Choose yogurt made with skim milk and without sugar substitutes. The generic brands cost less, especially if you find them in large 32-ounce tubs. They will save you 20% for the same amount in single-serve containers. If you’re looking to eat less sugar, choose plain yogurt and top with your favorite add-ins — raisins, chunks of fruit or a few tablespoons of granola. Helpful hint: Since yogurts have a  shelf-life of a few months, you’ll often find your favorite yogurt on sale (the stores must get them off the shelves) so check the weekly circular.

More Budget-Friendly Tips:
• Refreshingly Cheap White Wines
• Dressing Up Canned Tuna
• 10 Healthy Foods Under $3
• Cook Now, Freeze Later
• Make It A Meatless Monday

Here are five summer whites that are all easy to enjoy and pair well with the warm-weather dishes I love — fresh produce, lighter grilled fishes and meats. They’re easy on the wallet, too! –Gregory Dal Piaz, Snooth.com

2007 Beyond Sauvignon Blanc, Buitenverwachting, South Africa
South African Sauvignon Blancs offer a good balance between the lean, mineral styles popular in France and their more intensely fruity and chili-laced cousins. Sure, the winery name is complicated, but this wine has a pure, refreshing fruit flavor.
Price: $10
Suggested food pairings: lighter fish dishes (try it with sushi!), pasta and veggies, avocados

Echeverria Chardonnay, Chile
In summer, unoaked Chardonnays give buttery flavor without the richness that might be too heavy for hotter days. South America is becoming a great source of budget-friendly whites, and the unwooded Chardonnay from Chile’s Echeverria vineyards is no exception. The bottle bursts with a fine blend of crisp, subtle fruit tones.
Price: $10
Suggested food pairings: richer fish dishes, pork, fruity olive oils (drizzled over grilled meats and veggies)

Dry Creek Chenin Blanc, California
This wine, one of my long-time favorite domestic whites, is on the lighter side and sports pineapple and passion fruit flavors. Its modest alcohol levels won’t leave you feeling dizzy in the summer heat either! Enjoy it on its own or as the start to a pitcher of white sangria.
Price tag: $10
Suggested food pairings: spicy grilled chicken or fish, curries

Clean Slate Riesling, Germany
Riesling grapes produce a surprisingly broad range of wines, from bone-dry Trockens to decadently sweet Eiswein. The flavors in this Clean Slate version add just a touch of sweetness and accentuate the contrast between its light mineral tones and rich lime and peach fruits.
Price tag: $9
Suggested food pairings: spicy dishes (try it with your favorite Thai takeout), salsa, salads that combine fruits and chiles

Col Vetoraz Prosecco, Italy
I couldn’t imagine going a whole summer without a bubbly Prosecco! These are soft, easy wines meant for celebrating life, and the Col Vetoraz, with its drier floral style, is one of my favorites. Around my house, Prosecco is a standard brunch wine as well as a versatile cocktail-hour choice. Its relatively low alcohol content – usually around 11 percent – won’t dull the senses either.
Price tag: $18
Suggested food pairings: summer salads, heirloom tomatoes, brunch
MORE IDEAS: Check out my favorite summer drink mixes featuring Prosecco.

Wine Glossary:
Tannin – Bitter or astringent flavor from the grape skins, seeds and stems
Unwooded/Unoaked – Wine that is not fermented in a wooden (usually oak) barrel, which gives it a nutty flavor
Mineral – Earthy or smoky scents and flavors
Acidity – Tart, sometimes sour, flavor that varies in strength depending on the type of grape used

Gregory Dal Piaz, community manager at Snooth.com, has worked in the food and wine world for more than two decades. Check out the Snooth.com forums to read his reviews, wine musings and join the discussion.

The Nutritional Benefits
Both canned tuna and salmon (packed in water) are high in protein and many energy-boosting B-vitamins. Two ounces (or 1/4 cup) of canned tuna contains 50 calories, 0.5 grams of fat and is carb-free. Tuna and salmon are also packed with selenium, a trace mineral that helps keep the body in top working order. (You can get 64% of your daily needs in one 2-ounce serving.) It’s still unclear the role selenium plays in cancer prevention, but you may see the name popping in and out of the news as new studies are published.

Both tuna and salmon are high in omega-3 fats, which are trumpeted for their heart-healthy benefits as well as contributions to growth and brain function. Try getting 4 to 5 ounces, twice a week, and choose chunk light tuna, which studies show have lower mercury levels.

Canned Fish Ideas
Canned tuna or fish is a hot commodity in my house, so we always have plenty on hand. And when cans run for less than $3 a pop, they’re a thrifty protein choice. Here are some ways I’ve used the canned stuff successfully:

• Tossed with pasta and tomato sauce
• Mixed in a green salad with romaine lettuce, tomatoes and radishes
• Formed into salmon cakes, cooked in the pan and finished in the oven
• In a tuna casserole

When I went searching for more recipes to try, I came across a Peruvian Canned Tuna Ceviche (a.k.a. Ceviche De Atun). Of course, the title made me click on it — it does look tasty: a mix of jalapeno, onions, lime juice and cilantro. I haven’t tried it yet, but if you do, let me know what you think.

Recipes to try:
• Tuna Pomodoro
• Healthy Homestyle Tuna Casserole
• The EatingWell Tuna Melt
• Peruvian Canned Tuna Ceviche
• Easy Salmon Cakes
• Nouveau Nicoise
• Chopped Salad Al Tonno

TELL US: What’s your trick for kicking up canned fish?

#1: Non-Fat, Plain Greek Yogurt
Cost: $1 per 6-ounce container
Greek yogurt has a thicker texture and tangier flavor than regular yogurt — and that’s a good thing! It’s also is high in calcium, probiotics and contains no added sugar. Enjoy it with fresh fruit, added to smoothies or to replace half the mayo in any recipe. I use it instead of sour cream on baked potatoes and tacos. I like the Fage brand, which you can find in most grocery stores; Trader Joe’s has their own brand as well. Buy in larger sizes (which will cost more), to get more yogurt for your buck.

#2: Whole Grain Pasta
Cost: $2.29 per pound
Every cook has pasta in the cupboard for quick weeknight meals. Whole-grain versions have the same calories as refined “white” pasta, but more fiber, protein and vitamins. You can feed 4 to 6 people with a pound of pasta (as long as you follow the serving sizes!), so it’s an excellent, budget-friendly option. If you’re not quite ready for whole-grain pasta, you may also like Barilla Plus, a whole grain blend with great texture and a milder flavor than whole wheat.

#3: Bananas
Cost: $0.39 each
You can’t beat a healthy snack that costs less than 50 cents! A medium banana has about 100 calories, 3 grams of fiber as well as potassium and vitamin B6. Best of all, bananas are easy to transport (and come in their own sterile package). Add sliced pieces to cereal, oatmeal or a peanut butter sandwich for a more substantial meal. Apples and oranges — our other favorite, classic fruits — carry a similar price tag when they’re in season.

#4: Brown Rice
Cost: $1.40 per pound
Like whole-grain pastas, brown rice has the same calories but more nutrients than the white variety — and you can take advantage of that for only a small price difference (about $0.03 more per ounce). I use rice for stir-fries, burritos and cold veggie and rice salads. A little goes a long way -– 1/3 cup dry rice cooks up to 1 cup.

#5: Frozen Peas
Cost: $2.19 per pound
Peas are nutrient-rich legumes. One cup has 6 grams of fiber, 7 grams of protein and more than half a days worth of vitamin A — all for only 100 calories. Frozen peas are a lot more convenient than shelling your own; plus, they keep for months and you can quickly add them to a variety of meals. I toss them into soups, salads, rice and pasta dishes to add some flavor, texture and fresh green color.

#6: Almonds
Cost: $0.33-$1 per ounce
Nuts may have a reputation for being pricey but as you can see, they are actually very budget-friendly – especially when you consider that 1 ounce is a proper portion for a snack (that’s about 22 almonds). Almonds are a great source of heart healthy unsaturated fat, vitamin E and protein. So enjoy them – just do so in moderation.

#7: Eggs
Cost: $2-3 per dozen
Eggs are not only a terrific source of protein; they also contain omega-3 fats and vitamin B-12 for energy production. And no, they’re not just for breakfast –- I like to whip up omelets, quiche or frittatas for easy, affordable weeknight dinners. A plain, hard-boiled egg makes a fast and filling snack, too.

#8: Sweet potatoes
Cost: $1 each
Did you know a medium baked sweet potato has almost 40% of you daily vitamin C needs and over 400% of your daily vitamin A? Yeah, these babies are superstars. The bright orange color tells you that they are chock-full of beta-carotene — the antioxidant that helps protect cells from cancer or aging. Baked, roasted, boiled, mashed or even grilled, I love them anyway I can get them.

#9: Canned Beans
Cost: $1 per 15.5-ounce can
If you read Toby’s post on the benefits of beans, then you already know how nutritious they are. They’re also affordable, convenient and last in your pantry for up to a year. Just make sure to always rinse and drain them well before adding to soups, stews, salads and rice or pasta dishes — otherwise you’re keeping unnecessary sodium. (P.S.: Buying dried beans in bulk is even cheaper.)

#10: Broccoli
Cost: $2.50-3 per bunch
One cup of broccoli has only 30 calories and more vitamin C than an orange (it’s true!). Raw, steamed, stir-fried or roasted, broccoli takes on very different flavors, so experiment and see which you like the best (we do a lot of roasted broccoli in our house). Buy the bunch broccoli instead of the crowns; the stalks have a ton of flavor and you get more for your money. Add chopped stalks to stir-fry or shred them to make your own broccoli slaw.

TELL US: What’s another low-cost, healthy favorite that’s always in your shopping cart?

Dishes To Start With
If you’re not already an old pro, start out with a few of these freezer-friendly classics:

• Sloppy Joe Filler
• Meat or Veggie Chili
• Squash Casserole
• Lasagna
• Meatballs

Tomato or BBQ sauces and soups such as minestrone or corn chowder are great for large batch cooking, too. Divide in them in small, freezer-safe containers and defrost when needed. Use the stove top or microwave to thaw them out.

Freezing stock in small batches is also a big money saver. At $2 to $4 a pop, those canned or boxed stocks can start to get pricey. Here’s a tip: for freezing a single-portion of stock, use muffin tins. Dana taught me to freeze pesto sauce in ice cube trays. Once they’ve frozen, you just pop the cubes out of the freezer trays and store in freezer-friendly bags or containers.

Don’t Forget the Sweets
Freshly baked brownies and muffins work in the freezer. Prepare raw cookie dough and freeze it in a roll for easy slicing. You can also spoon chocolate chip cookie dough onto parchment paper and freeze it; then place the pieces in a freezer bag.

Before You Freeze
Now, freezing cooked foods isn’t as simple as spooning it into a container and popping it in the freezer. Before storing your dishes, proper cooling is a must. Never put hot food in the freezer — it will raise your freezer’s temperature (and melt your ice cream); the center of the dish will not cool quickly enough and that leaves time for food to spoil. One way to avoid this is to divide food into smaller quantities.

Portion It Out
Think about what you’ll need the frozen food for. Are you going to reheat for a family of 4 or just make yourself a quick meal? Choose airtight contains that are designed for freezer storage and pre-determine the size you need. Using containers that are less than 1 quart, if possible. Freezer bags are great space-saver since they can easily stack up. Always date and label containers, too — that way you won’t chisel pull something from the back of the freezer later and wonder where it came from. Typically, frozen foods last about 3 months.

Reheat It Up!
Caution: Do not defrost on the countertop! That’s an open invitation for bacteria to come party on your food and a potential for disaster (who wants to poison their dinner guests?). Place frozen food in fridge the night before or use the microwave.

Once you’ve defrosted a frozen dish, do not refreeze! Again, it’s a bacteria thing — bacteria can get into food when handled and defrosted and they aren’t killed by freezer temperatures. Once food is defrosted, eat within several days or throw it out.

Need more ideas? Our sister site, Recipezaar.com, is all over the “Once-A-Month Cooking” trend; they have more than 1,600 recipe ideas — that should be enough to last you, well, almost a lifetime!