"Cooking from scratch is one of the best ways we have to save money," says Mindy Rottmund, president of the Pennsylvania Association of Family and Consumer Sciences Inc. "Thankfully, we have many more conveniences than we did in the 1930s, so it takes much less time."

Cutting back costs in the kitchen shouldn't mean sacrificing flavor, health, or the integrity of food choices. In fact, experts say difficult economic times may actually encourage a healthier, more balanced diet of locally grown food.

If you build meals around ingredients that pack a strong nutritional punch for the dollar, these wholesome foods will not only provide sustenance, they may save health-related expenses down the line, says Dorothy Blair, assistant professor of nutrition at Pennsylvania State University.

She recommends whole grains such as barley, quinoa and oats; sweet potatoes; long-lasting winter squashes; and hearty greens such as spinach, chard and kale.

"Kale is a fabulous vegetable in the fall and winter because it has loads of calcium," says Blair. "But even something like parsley, which we typically think of as a garnish, has a lot of nutritional value. As a vegetable it is cheap to buy, and you can sneak it into tomato sauce, potatoes and salads."

Peanut butter is another high-value food that Blair recommends, as well as Alaskan salmon in a can, which is packed with omega-3 fatty acids, cheaper than filets, and a good substitute for tuna fish.

As the price of high-quality meats continues to rise, now is the time to model a Mediterranean or Asian diet, using meat as a side dish rather than a main.

"You really only need three ounces of meat or fish in a serving," says Rottmund. "It looks small when you are used to restaurant portions, but you will adjust to it."

Or, try devoting two or three meals a week to meatless offerings. Consider nut butters, vegetable-cream cheese spreads, and hummus for meatless sandwich fillings. Portobello mushrooms, tofu and tempeh can make a cheaper substitute for main-course dishes.

Beans and legumes are a perennial favorite for the cheap kitchen because they last a long time, offer plenty of fiber and protein, and can be cooked in myriad ways.

"Beans on toast are very easy to make, and they are one of our favorite staff meals at Pub and Kitchen," says Jonathan McDonald, chef at that Center City gastropub. "You can add a little cheese or egg to make it more substantial."

Stretching one cooking session into several meals is an age-old way to save time and money. Liz Solms, of Sweet Pea Nourishment catering company, suggests making a large pot of marinara sauce with a combination of fresh and canned tomatoes. (See accompanying recipe.)

One night's spaghetti dinner can become the base for vegetarian chili, lasagne or meat stew. Simply substitute the sauce when a recipe calls for canned tomatoes. Freeze any extra tomato sauce in smaller containers for a ready-to-go dinner.

Restaurant chefs will use leftover beef bones or a chicken carcass to make stock; do this at home and save the stock in the freezer for sauces, soups and roasts.

Look to time-tested cultural traditions for interesting ways to recycle leftovers. Chef McDonald points out that in England, extra lamb roast is the basis for the next night's shepherd's pie.

It's also important not to make assumptions about cost, as even traditionally cheaper items such as rice and flour have become significantly more expensive in recent months.

"We've seen rice go way up in the last two years - a package of basmati that once cost me $12 now costs $45," says Patrick Feury, chef/owner of Nectar restaurant in Berwyn and Maia in Villanova. "But by the same token, you can't always assume that a traditionally expensive item will always be out of reach. I've seen lobster selling for as little as $4 a pound," he said.

Looking for traditionally less desirable and therefore cheaper cuts of meat is another way to save: "Ask your butcher for wing tips, which no one wants, and you can make stock from them," says McDonald. "Steak ends or tips work well for fajitas, kabobs or stews. It sometimes takes more work to find and make these things, but it's worth it."

Rump roasts, shanks and shoulders are also relative bargains. While they take more time to cook, they reward with deep flavor, and the time involved doesn't require active vigilance. Prep ingredients for a braise or stew the night before, and throw it into a slow cooker before you leave for work. Eight hours later, dinner is ready.