You're no doubt feeling the sting of the economy every time you take a trip to the grocery store. How can you make your purchases count and still provide your family fulfilling and nutritious meals? The good news is there's no need to give up flavor for value - the key is finding ingredients that pack the nutrients your family needs while allowing you to stretch your dollar.

Brown rice

Even during these tough times, brown rice is still affordable, and though it takes a bit longer to cook, can give your family more nutrients per serving than white rice. Make a large batch and freeze it - then just thaw and reheat to serve with your favorite meal.

• Brown Rice Pilaf
• Asian Tofu and Vegetable Salad with Brown Rice
• Curried Brown Rice with Dried Fruits

Whole chicken

Instead of paying for individual chicken pieces that can be more costly, buy the whole chicken and butcher it yourself. Once you get the hang of it, you can plan out a whole week of meals and have enough leftover to make stock for a delicious soup!

• Lemon, Rosemary and Garlic Roast Chicken
• Honey Roasted Chicken with Rosemary and Dijon
• Grilled Chicken Sandwiches with Red Pepper Relish and Basil

Dried beans

Sure, canned beans are a time saver, but dried beans can stretch your dollar even more and save you some unneeded sodium and other preservatives. If you're forced to cut back on meat, beans are a great alternative source of protein, and are rich in calcium and iron.

• Black Bean Soup with Cilantro-Lime Cream
• Black Beans and Rice
• Baked Tomato, Rice and Bean Casserole

Canned fish

When shopping on a budget, canned tuna can go a long way. You can whip up a batch of tuna fish salad sandwiches, add it to a casserole, or toss with some pasta. If you're looking for even more an even healthier option, try canned salmon.

• Salmon Burgers with Dill Mustard
• Tuna and White Bean Salad
• Grilled Tuna Sandwiches

Potatoes

Potatoes come in plenty of varieties and can be featured in an endless variety of dishes. From gratins to pies to pancakes to soups to scalloped and mashed potatoes, no other ingredient packs as much value. Sweet potatoes in particular are a great source of Vitamin A and Vitamin C.

• Baked Sweet Potatoes
• Potato Pancakes
• Potato, Onion and Herb Frittata

Kale

Never tried kale? It's high time you gave this unsung hero of the leafy greens a chance. Packing tons of Vitamin A and Vitamin C and usually costing less than $1 a pound, peppery kale can be a lifesaver in the kitchen. Use the small and tender leaves in salads and wilt the larger leaves and stalks to spice up any dish.

• Garlicky Kale
• Kale and Potato Soup
• Vegetarian Risotto with Fresh Kale