Like many people here, I'm trying to optimize our monthly grocery spending. The standard frugal diet staples of grains and legumes won't work for many of us with food intolerances or other dietary restrictions, unfortunately, and that constraint can lead to much higher grocery bills.
Those of you with special diets—paleo, gluten-free, grain-free, vegan, etc—what tips might you have for keeping it cheap? Here's my example so far, and I'm curious to hear yours.
My situation: gluten-free, soy-free, (for now) dairy-free, grain free (except occasional low quantities of rice), lower carb/sugar, yeast/mold free (no vinegars, alcohols, citric acid). Organic is ideal when the price difference is minimal, but I'm not buying all organic right now. Low-chemical cleaners and household products.
Solutions:
Besides the obvious price comparing and shopping at the resale produce market at Haymarket here in Boston ($1 pints of organic blackberries! $1 for 1.5 pounds of tomatoes! 3 bell peppers for $1!), I'm compiling prices for the "alternative" foods that now are part of my diet.
Blue Diamond Blanched Almond Flour at Costco (June 2016), 3lb. bag for $15 (~$5/pound).
Coconut Flour (organic), $3/pound
https://www.amazon.com/gp/product/B00IDCFXG8/ref=s9_newr_gw_d0_g325_i1_r?ie=UTF8&fpl=fresh&pf_rd_m=ATVPDKIKX0DER&pf_rd_s=desktop-1&pf_rd_r=45E00XDV8YCP2AMB1R39&pf_rd_t=36701&pf_rd_p=6aad23bd-3035-4a40-b691-0eefb1a18396&pf_rd_i=desktopTapioca Flour (organic), $4/pound (anyone do better? Possibly cheaper in the grocery store...)
https://www.amazon.com/Organic-Tapioca-Anthonys-Certified-Gluten-Free/dp/B00VQO4YJC/ref=sr_1_2_s_it?s=grocery&ie=UTF8&qid=1467287594&sr=1-2&keywords=tapioca+flourCoconut Oil (organic, virgin), Kirkland brand at Costco for ~$3/pound (giant plastic tub)
Spices: McCormicks claims to be gluten free (yet not labeled as such) -- good deal in bulk at Costco, but not exceptional flavor (in my opinion). Badia is certified gluten free -- it's available at international foods markets (particularly Mexican/Caribbean/Central American) for a great price (99¢ for small packs, even better rate for large quantities), but not all types of spices are available.
Coconut Milk: Trader Joe's has BPA free cans of full-fat organic (recently back in stock) for $1.60(I think?) at my local TJ's.
Vitamins/Supplements: iHerb.com has good prices (often cheaper than Amazon) for vitamins and natural health/beauty products, plus 10% loyalty credit for future purchases. I shop there less now that that basically use Dr. Bronner's castile soap for body/hair and cut back on lotions/oils/beauty products, but I still recommend it to everyone.
Speaking of which, Dr. Bronner in bulk is a pretty good deal. Target's got the 32oz on sale right now; the Dr. Bronner website cyclically puts the 64oz size on sale for an even better deal.