Going Kosher LoSo Without Going Broke

So, you have decided that you need to eat low sodium. You are used to expensive prices already, because you eat kosher. But now you have the double whammy of Kosher and Low Sodium. I would like to be able to tell you that this won't hit your pocketbook, but the truth hurts -- it will. But let's talk about some ways that you can go Kosher LoSo without going broke. You can watch what you are spending at the same time that you are watching what you are eating.

Here is the truth, brands definitely charge more for healthier products -- whether it be low sodium, allergen free products, or gluten free. For example, a 25 oz jar of Eden Old Italian Spaghetti Sauce, No Salt Added has 25 mg of sodium in a 1/2 cup. It costs $4.61 at VitaCost. The same jar at Gourmet Glatt will cost you a whopping $6.79.

Now let's look at some pricing for a basic 25 oz jar of regular spaghetti or marinara sauce vs no salt added low sodium sauce:

As you can see the price goes up as the sodium goes down. As you can also see kosher stores are not always the best place to purchase low sodium or other health items, where they are at even more of a premium.

So what you can do to diminish your food budget pain?

Menu Plan

It is critical to plan out a menu for the week in advance. Without a menu, you will just be buying food at any time, for whatever price, "in case you need it." This is also an easy way to fall into the trap of buying higher sodium items because the store doesn't have the low sodium product you need.

If you menu plan for 10 minutes at the beginning of your week you will save yourself both time and money. This holds true whether you are going Kosher LoSo, are on an allergen free diet, gluten free, keto, Whole 30 or no diet at all!

If you normally go shopping for the week on Sunday, then sit down on Saturday night and make a menu for each day - at the very least for dinner. Even better would be for lunch and dinner, but you can start slow! If you do your shopping on Thursday before Shabbos, sit down on Wednesday night. I actually do this on Wednesday evenings on my train ride home from work, when I know I will have few other distractions.

The menu is then put into a Google Doc that is shared with the whole family. I ask for feedback from my family in case I need to tweak the menu at all. Your menu doesn't have to be set in stone. It can change during the week based on leftovers, and if you will be out, etc. But you do need to have a basic idea so that you can make a realistic shopping plan.

Shopping List

The next step after you have your menu together is to create a shopping list. I use a list app that my whole family has access to, called Out of Milk. but there are plenty of others out there:

• AnyList
• Our Groceries
• Cozi
• ListEase

I list out ingredients that I need by store. That way, I know which store I need to go to for what. For example, I have a BJs list -- but I don't go there so often. But once I get to 10 or more items on my BJs list, I know I need to make a trip there.

I input all of my ingredients that I need for my weekly menu into my app. Many ingredients I already have in my pantry, so just put on your list the ones that you know you don't have or that you are running low on.

Store Plan

Once you have a store list, determine which stores you need to hit first. If short on time commit to one store, and get rid of some of the higher end products on the list. If you know you are very low on chicken and need to stock up, don't let that be the week that you buy the expensive low sodium ketchup you are running low on.

Although it is very annoying, if you want or really need to watch your food budget (as most of us do), you will need to shop in multiple stores. Do not buy your produce in the kosher supermarket unless you are desperate. Do not buy that ridiculous overpriced cut up fruit because you are tired. Trust me, take the extra 10 minutes and drive to the produce store or local farm. Instead of paying $3.99 or $4.99 for a cauliflower, you will pay closer to $1.99. Grapes will be $1.99 per pound instead of $3.69. This all adds up, and very quickly.

So make a store plan and figure out in advance where you are going and when. You have your store lists of what you need to buy, so you are set with a plan.

Sales and Coupons

Murphy's Law is that whatever is put on your menu, is inevitably not on sale. However, that doesn't mean that the week before it wasn't on sale. You should always be watching for sales or coupons on your favorite products or ones that you use often. If chicken cutlets are on sale, even if you have two packages in the freezer, buy when on sale. You will thank yourself in a few weeks.

Sign up for your store circulars and savings coupons via e-mail to start watching for your products. It certainly can't hurt. I am shopping for four kids and husband who are definitely not on the same low sodium diet as me. Even if my low sodium products never go on sale, I can save money on the other items, leaving more room for my higher priced items.

Buy in Bulk from Non-Traditional Stores

One of the things I have started doing in earnest is buying more in bulk. I am a huge Costco shopper as we are a family of six. But Costco doesn't carry very many low sodium products. Instead, I have started seeking out other online stores. Generally, these retailers have the products I need at more agreeable prices, and often in bulk.

Why buy a single Westbrae Mustard at Gourmet Glatt or Seasons (if they even have it), when I can buy a twelve pack from Amazon for $22.78. That comes out to $1.89 per bottle. I can guarantee you won't see that price in your kosher supermarket. Do a Subscribe and Save from Amazon, and get it delivered like clockwork. You will never have to worry about running out. It makes it even cheaper when you do this. I do this for ketchup, chocolate chips and my daughter's favorite iced tea.

Caution though, Amazon is super easy, but is NOT always cheaper. Do your homework, Yes, it takes more time, but it will save you money in the long run. Two of my other favorite stores for low sodium products are VitaCost and Healthy Heart Market. (Though I do find that Healthy Heart Market is often out of stock on many items.) They both have sales and coupons, so sign up online to get their marketing e-mails. Sometimes it is a way to just look for new low sodium products that you simply cannot find anywhere else.

Bottom Line

The bottom line is that going KosherLoSo without going broke is possible. there are going to be trade-offs on your time and your wallet. But at the end of the day, I would trade my health for some minutes and dollars, and I am sure you would too.

Key takeway here is - have a menu, a clear shopping plan, and most importantly, stick to them! If you do that, you CAN go KosherLoSo without going broke.