How are you coping with the rising cost of food?

That was the question and readers responded with lots of thoughts but one stands out — cook from scratch. That is the way to stretch a buck according to those writing. Many of those responding were retired folks who wanted to offer some of their experience in matters of budgeting. But those with young families also sent along ideas and plans for living within their means while food and fuel prices continue to rise.

Over the next few weeks we’ll print letters and recipes from a variety of folks but this week we turn to an expert.

Mary M. Flynn, of Miriam Hospital and Brown University, has three degrees in nutrition (including a Ph.D.), is a registered dietitian, and studies how food can have an impact on chronic disease development.

She was among the first to respond to our inquiry. What she wrote was as much about her nutritional mission as saving money. Luckily for us, the two are closely aligned.

“Eat less ‘flesh’ — i.e., poultry, seafood, meat,” she said. “There is a misplaced emphasis on protein. While we need a certain amount of protein each day, we can get all we need from starch foods (grains, bread products, legumes, etc.) and vegetables. We do not need to eat ‘flesh’ daily.”

She calls it flesh as that is more descriptive as most people think of meat as only beef, pork and lamb. Meat, poultry and seafood are an expensive part of the food budget. Eating less frees up more funds, she said.

Flynn has shared recipes she developed both as part of her work for the Rhode Island Community Food Bank and for Common Sense Cooking, a PBS show she did with Nancy Verde Barr.

The meals are from a plant-based olive oil diet.

“It is not low fat but uses plenty of olive oil, an extremely healthy food and adding fat to the meal delays hunger so people do not have the desire to eat between meals,” she said.

“I try to get people to use more frozen/canned vegetables and fruit. I think they can be healthier as they stay on the plant longer than what we call fresh so they should have higher nutrients. You can keep more in your home, so that can increase use. They are all ready to use, so there is less waste and time in prep and that usually makes them less expensive,” Flynn said.

She has shared six meals for under $20 (they serve four) from Common Sense Cooking. The recipes are for a frittata with potatoes and broccoli; vegetable soup; vegetable lo mein; vegetable stuffed baked potato; a spinach, beans and pasta dish; and vegetable fried rice.

Flynn also shared her grocery list. Flynn encourages shopping around for the more expensive items like olive oil. Ocean State Job Lot always has good buys. Whole Foods has their own brand under the 365 label that is less expensive, she said.

She encourages people to try brown rice which is more healthful.Grocery list for Six Meals for under $20.

Dry and canned goods

16 ounces macaroni

16 ounces spaghetti

32 ounces rice (you’ll have leftovers)

1 (14-15 ounce) can cannellini beans

1 (13.25 ounce) can mushrooms

2 (28 ounce) cans tomatoes

Vegetable broth for soup (enough for 8 cups)

Olive oil (17 ounce bottle has 32 tablespoons but you need 36 tablespoons)

1 cup soy sauce

Frozen vegetables

16 ounces spinach

16 ounces broccoli

16 ounces green beans

16 ounces corn

Fresh vegetables

16 ounces carrots

5 pounds potatoes (you’ll have leftovers)

1 medium red onion

Dairy

1 cup milk

1 dozen large eggs

Miscellaneous

Herbs, including garlic.

SPINACH, BEANS AND PASTA

6 tablespoons extra virgin olive oil

2-3 cloves garlic, pressed

1 (15 ounce) can cannellini beans, drained and rinsed well

2 cups frozen, chopped spinach, defrosted, drained

1 (28 ounce) can tomatoes (crushed, petite cut)

8 ounces pasta (whole wheat is healthier)

Fresh herbs (rosemary, basil, thyme) (optional)

Salt and pepper

Heat a large pot of salted water to cook the pasta. When the water boils, cook the pasta.

Heat the olive oil on low. Add the pressed garlic and stir to combine. Heat for 2-3 minutes.

Add the drained, rinsed cannellini beans and stir into the oil. Turn the heat up to medium/high and stir in the defrosted, drained spinach. Season with salt and pepper.

Heat on medium/high 8-10 minutes, stirring often. Stir in the herbs.

Add the canned tomatoes and heat until the pasta is cooked.

Toss with cooked pasta and serve.

Calories: 545. Serves 4

VEGETABLE-STUFFED BAKED POTATO

4 medium baking potatoes (about 9 ounces each)

6 tablespoons extra virgin olive oil

1 cup chopped red onion (about 1/2 a medium onion)

1 (13.25 ounce) can of mushrooms, drained

2 cups frozen, defrosted chopped spinach

Salt, pepper

Clean the potatoes and prick with a fork in several places. Bake at 400 F for about 1 hour. When the potatoes have been in the oven for about 40 minutes, start the following:

Heat the olive oil on medium.

Stir in the onions. Season with salt and pepper. Cook about 5 minutes or until they are soft. Add the mushrooms and cook 2-3 minutes.

Stir in the spinach. Heat on low until the potatoes are cooked.

Slice baked potato and fill with the vegetables.

Calories: 475. Serves 4

VEGETABLE LO MEIN

6 tablespoons extra virgin olive oil

2 cups sliced or chopped carrots (small pieces)

2 cups broccoli, frozen, defrosted

8 ounces dry weight spaghetti noodles (whole wheat is healthier)

About 1 cup soy sauce

4 teaspoons cornstarch

Crushed garlic

Salt, pepper, to taste

Heat a large pot of water for the spaghetti and cook as directed.

Heat the olive oil on medium.

Stir in the carrots and broccoli. Season with salt/pepper. Cook 3-5 minutes or until the texture you would like (cooking longer softens and sweetens the vegetables).

In a separate bowl, combine 1/4 to 1/3 cup soy sauce and 2 tablespoons cold water. Add the cornstarch and stir until there are no lumps. Add to the cooked vegetables and heat until thickened (about 3 minutes).

Serve over cooked spaghetti.

Calories: 425 per serving. Serves 4

FRITTATA WITH BROCCOLI AND POTATOES

6 tablespoons extra virgin olive oil

2 cups frozen, chopped broccoli, defrosted

6 large eggs

1 cup non-fat milk

3 cups cooked, diced potatoes

Turn on a broiler.

Heat oil in a skillet that can be put under a broiler. Stir in the broccoli. Cook 2-5 minutes.

While the broccoli is cooking, scramble the eggs and milk in a small bowl. Add the potatoes. You can either leave the potatoes as cubes or use a potato masher to combine the egg and potato. Season with salt and pepper, if desired.

Add the egg/potato mixture to the skillet and spread out evenly over the pan (this is easily done with a rubber spatula).

Cook on top of the stove until the mixture is set. If you run a rubber spatula around the mixture, you can tell when it is crusting on the bottom. It will take about 5 minutes.

When the mixture is set, put the pan under the broiler and broil for about 3 minutes or until the tip starts to brown.

Use a metal spatula to loosen the mixture from the pan. The frittata should easily slide out of the pan onto a plate when done.

Calories: 430 per serving. Serves 4

VEGETABLE FRIED RICE

6 tablespoons extra virgin olive oil

1 cup chopped red onion (about 1/2 a medium onion)

2 cups chopped carrots

2 cups green beans (canned, drained or frozen, defrosted)

4 cups cooked rice (brown is healthier)

Heat the olive oil on medium. Stir in the chopped onion and carrots and cook about 5 minutes.

Stir in the green beans. Cook 2- 3 minutes or until vegetables are the softness you would like.

Add the cooked rice, stir to combine and heat through.

Optional: Scramble 4 eggs in a bowl. Move the vegetable/ rice mixture to the side of the pan once they are cooked; pour in the egg. Let the egg cook until set (a few minutes) then scramble into the rice and vegetables.

Calories: 480 per serving. Serves 4

VEGETABLE SOUP

6 tablespoons extra virgin olive oil

2 cups frozen, defrosted, chopped spinach

2 cups frozen, defrosted green beans

1 (16 ounce) bag frozen corn, defrosted

1 (28 ounce) can tomatoes (chopped, crushed, petite cut)

6-8 cups vegetable broth

Heat 2 tablespoons of the olive oil on medium in a large soup pan.

Add the spinach and cook for about 5 minutes.

Add the rest of the olive oil and the green beans and corn. Cook for 5-10 minutes, stirring occasionally.

Add the can of crushed tomatoes. Heat through. The vegetable mixture can be left to simmer.

When cooked as much as you want, add the vegetable broth. Heat through.

The soup can be frozen in individual servings. You can add cooked pasta, rice or potatoes, if you like, at the time of eating.

Calories: 460 per serving

Serves 4