Food and Kitchen Supplies for Special Diets?

[astralweeks]

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=desktop

Tapioca 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+flour

Coconut 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.

[brokemillennial]

I am gluten-free and vegan, but I eat a lot of grains, so I'm not sure how much help I'll be for your situation. But maybe it'll help somebody!

First off, I basically only ever shop at Aldi and the local produce market. Rarely I will go to Trader Joe's, and that's only for certain things. The nearest Costco is an unsafe 2-hour bike ride or 1-hour bus ride away. I do not have access to a car.

Cheap Staples:
- oatmeal (even if I have to buy the more-expensive certified GF kind)
- brown rice
- dried beans/lentils (I always have a few cans on hand as well for last-minute meals)
- quinoa (my Aldi has it for $3/lb)
- pasta
- bananas
- canned/frozen corn
- potatoes
- sweet potatoes
- masa (corn flour)
- onions/garlic
- unsweetened soy/almond milk
- peanut butter
- canned tomatoes/tomato paste
- olive oil
- lemons
- various spices

Basically, I combine the above with whatever produce is on sale. I have target prices for produce, and I'm willing to pay more for certain things (in-season cherries) than others (apples). I try to only buy the expensive produce once or twice per season, because denial is no fun.

So zucchini that is on sale for $1/lb can be turned into a giant pot of chili, or it can be thrown into pasta with a can of beans. Or I can turn it into a low carb "lasagna."

Sometimes the cheap staples can be meals until their own.
- Chickpeas + canned tomatoes, garlic, onion, and spices can be turned into channa masala.
- Banana + oats + soymilk in my blender can make pancakes.
- Pasta + olive oil + garlic is a simple meal, easy to dress up with fresh basil from our garden.
- Black beans + sweet potato + rice can be a cheap Chipotle knock-off, and just as delicious.
- Oats + banana + peanut butter is a delicious high-protein, high-fiber, super-filling breakfast.
- Blend beans, soymilk, and garlic and pour over pasta for a healthy version of fettuccine alfredo.

Honestly, just look for recipes that use Cheap Staples + produce and pull them out of your head/recipe box whenever you look at the grocery ads. For newer recipes I will only make 1-2 servings, but I know I'll eat a baked oatmeal casserole for a weeks' breakfasts without complaint, so I make 8 servings (easier to round than 7).

[Freeme]

I am gluten, dairy and corn free. We do purchase organic meat and some veggies. I really try to cook a lot of veggies. I purchase at Costco but my grocery budget is very high and am trying to figure out how to get it lower. 4 adults at my home to feed. I did find some turkey breast to cut up for my families lunches. I make a lot of veggie and meat chili, ham and bean soup with dried beans and leftover hambone. I don't cook a lot of the alternatives to bread. I have a peach tree and have about 7 ziplock bags full of peaches frozen for smoothies.