As the country struggles to sort out debt issues, you're not alone if you find yourself thinking more and more about the cost of food, and what you spend on it each week. If you turn to the basics of the Mediterranean Diet, you can enjoy healthy foods and great flavors without overspending.

Stretch your food shopping dollars: 

• For a weekday meal, instead of buying seafood at $16 per pound, find ways to use canned sardines, tuna, or salmon for a quarter of the price.
• Build a meal around eggs, which currently cost about $2 per pound or less and deliver plenty of protein.
• Buy whole grains such as brown rice, bulgur, barley, and farro and get into the habit of cooking them frequently. Cook more than you need for one meal, freeze in zip-lock bags, and microwave in a serving bowl for lunch or dinner. Mix with diced cooked or raw vegetables, chopped herbs, a squeeze of lemon and a drizzle of olive oil.
• Include plenty of legumes in your daily meals. Beans are inexpensive, provide protein and fiber, and keep you feeling full for hours.    

Cooking Tip:

Buy vegetables and roast them as soon as you can to coax out extra flavor and have leftovers on hand for salads and wraps. Toss sliced zucchini and onions in a little olive oil, arrange in a single layer on a baking sheet and roast at 425°F for about 10 minutes. Or use carrots, celery, mushrooms, eggplant, bell peppers, winter squash, or sweet potatoes, and vary the cooking time as necessary to soften and brown the vegetables.  

And spend a little time being creative, which doesn't come with a price tag. Presenting humble food in a pleasing way is another sure way to add value to everyday meals.

Here are three recipes we think you'll enjoy: