Have you tried organic goji berries from the Himalayas?

An acquired taste, the antioxidant-rich jewels look a lot like red raisins. You can buy a bag at health food stores, but at $14 to $18 a pound, they aren't considered cheap eats.

But trying to trim your food budget doesn't mean you should give up on making healthy choices.

Here is a list of 20 easy ways to help keep your food budget and your waistline trim.

1. Kiss food fads goodbye. Sure, pomegranate juice is yummy and good for you. But you can approximate the same flavor in drinks, cocktails or smoothies by adding less expensive cranberry juice and still get that antioxidant burst. An even less expensive substitution: 1 cup red grape juice (still high in antioxidants) and 1 teaspoon lemon juice.

2. Save more with savvy recipe substitutions. If a recipe calls for a high-fat ingredient such as sour cream, consider using plain yogurt instead. If the recipe calls for an exotic ingredient, swap a less expensive one. From abalone to zwieback, The Food Substitution Bible (Robert Rose) by David Joachim is one of the best resources on the subject.

Case in point: While testing a recipe a few weeks ago, I needed eight Szechuan peppercorns. After two trips to the Asian market, I wound up buying a lifetime supply. I could have substituted 2 teaspoons black peppercorns plus 1 teaspoon lemon zest or 1 tablespoon salt-free lemon pepper seasoning.

A more compact substitution guide is available free at www.oznet.ksu.edu/humannutrition/ INGSUB.htm.

3. Bag your own lettuce. Salads may be a dieter's delight, but bagged salad mixes are rarely a bargain. Buy lettuce and other greens by the head. Wash and chop leaves yourself, then store in a zipper-top bag. Want an even bigger bang for your buck? Buy a super-large quantity of salad mix at a warehouse store and split it with a friend.

4. DIY dressings. Bottled salad dressings are pricey and usually loaded with preservatives. Instead, use oil and vinegar at a ratio of 3-to-1.

Resist the urge to buy olive oil in bulk since it goes bad in as little as three months once it's opened. And don't you dare pitch that vinegar lurking in the back of the pantry. Cook's Illustrated reports commercial brands contain five percent acetic acid and have been pasteurized for a long, long shelf life.

If there is sediment at the bottom, simply filter the clouds away with a coffee filter.

5. Bargain-basement beans. How low can you go? Beans are one of the most inexpensive staples you can add to your shopping list. Loaded with protein, fiber and folates, they're also one of the most nutritious.

Slow cookers are a great way to speed up the cooking time. Canned beans cost a little more, but are still healthy if you rinse and drain to remove the sodium they're processed with.

6. Snack attack. Nearly every snack chip, cookie or bar is available in 100-calorie snack packs, but do you really want to pay a premium to have someone else throw a few cheese crackers in a sandwich baggie?

Buy in bulk and take a few minutes to portion them into your own reusable containers. Not sure what 100 calories looks like? With most snacks, it's about a handful, but check the nutrition labels.

7. A cereal two-fer. No need to promenade down the pricey, presweetened cereals aisle. Just keep walking right past those breakfast bars and boutique granolas. Grab a barrel of old-fashioned rolled oats and you're doing your heart -- and wallet -- a favor.

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