How to save money on food shopping

• Skimping and splurging

  We're all watching our budgets with a magnifying glass - and that watchfulness extends right into the shopping aisle. But the real challenge is cutting corners on your shopping list without cutting the flavour. The good news is that it can be done.

  'You should be your own food conscience. Use the best ingredients you can afford, and that’s the spirit of cooking,' says chef Rick Tramonto, author of Steak with Friends: At Home, with Rick Tramonto and Top Chef Masters contestant.

  When stocking up on the basics, you simply need to know where to skimp and where it's best to splurge. Read on for advice about eight common items in your shopping trolley.

• Canned tomatoes

  If you're preparing a dish that includes a small amount of canned tomatoes, then skrimping should be fine. However, if you're working on a sauce or anything that prominently features tomatoes, let your taste buds direct you to the higher-end options.

  Why not go for canned tomatoes in the form of chopped or passata? Although the nutritional value is basically the same, the bottom line is that imported tomatoes are often tastier. 'The water and climate are different in Europe, so the tomatoes taste different,' Larsen says. (Thankfully, buying tomatoes imported from Italy is not going to put the same dent in your credit card as buying, say, a handbag imported from Milan.)

• Olive oil

  If you've ever watched a cooking show, you probably know that olive oil is usually a splurge item - those celebrity chefs can't get enough of good oil. When whipping up a salad dressing, cooking a beautiful piece of fish or finishing off a dish with a drizzle of olive oil, the taste of the oil will hit your tongue when the food does, so spend a little extra on an oil that’s flavourful on its own.

  And remember that even when it comes to a basic like olive oil, taste can be highly subjective. 'Start by buying tiny bottles and trying them out to see which flavours you like best,' advises Linda Larsen, author of The Everything Meals on a Budget Cookbook and the 'Busy Cooks Guide' for About.com.

  Just sauteing some onions? No need to break out the fancy bottle. The exception to the golden olive oil rule is if you're just using it to cook with, then you can skimp. When used that way, oil absorbs the taste of the food, so a cheaper brand (or even canola oil) will do you and your dinner just fine.

• Vinegar

  This is one pantry staple you can cut back on - most of the time. When it comes to red or white wine vinegar, frankly, there's not a tremendous difference between how each brand is made. So go ahead and penny-pinch on those when you’re stocking up. But the vinegar frugality stops there. 'The one to cherish would be your bottle of balsamic vinegar,' says Tramonto. 'You don't skimp on good balsamic.' Your stomach will thank you when you go for the good stuff.

• Pasta

  Our experts agree that a bevy of quality boxed pastas line the shelves of even the most basic grocery stores these days. While you want to avoid some truly low-end pastas (unless flavourless and mushy is what you're aiming for), almost any of the popular midlevel brands (think De Cecco) will help you serve up a heaping plate of Italian deliciousness - without blowing your budget.

  'You don't need to go crazy with super-gourmet and artisan pastas,' explains Tramonto. 'It's about what you put on and in the pastas, and not breaking the bank on dry pasta.' He is also quick to suggest spending that extra money on fresh produce to go with your pasta dish.

• Red meat

  Tramonto swears by the rule that any protein needs to be high quality, but the smart shopper can save by choosing affordable, secondary cuts of red meat. Go for a hanger steak or skirt steak instead of a rib eye. By learning how to properly pound, marinate and grill it, you won't miss the flavour of a pricey T-bone at all.

  'Create a relationship with the guy behind the butcher counter and ask for suggestions,' recommends Tramonto. (If it's not steak night, Larsen suggests saving a bit on your protein budget by choosing a more marbled piece of meat to slow-cook to perfection in the Crock-Pot.)

• Nuts

  The decision to skimp or splurge on nuts really boils down to how you're serving them. Dressing up mixed nuts to put out as a predinner nosh or making a pistachio-encrusted halibut? Then you'll probably want to splurge a bit. (Larsen suggests nut shopping online for higher quality.) Cooking or baking with nuts as a minor ingredient? 'You don’t need to splurge on killer cashews to make a stir-fry,' says Tramonto. That's the time to skimp. Odds are pretty good that nobody's going to complain because your brownies don't have imported walnuts.

• Rice

  Good news - cheap rice is your friend. Unless you're fancying it up for risotto or paella, there's no real need to splurge. Microwave rice? Go ahead and grab it in a pinch. 'I'd rather skimp on rice than the fish I'm serving it with,' points out Tramonto. But there is one caveat: If you're making wild rice, shell out for a slightly higher-end version. 'When it comes to wild rice, the longer the grains are, the better they'll cook up, and cheaper brands can turn mushy,' Larsen warns.

• Mushrooms

  Mushrooms are one ingredient you should splurge on as much as your budget allows. 'It makes a difference, because the mushrooms become part of the earthiness of the plate,' explains Tramonto. If morels or porcinis are a little too pricey at the market, seek out some lovely button or crimini mushrooms. Another way to get your quality fix without emptying your wallet is to do a mushroom mix - a small amount of a more expensive type of mushroom is usually included for good measure (not to mention good flavour). The mighty mix is a great way to try out different varieties while also making the whole dish more affordable.

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