John Knight plans and prepares meals for people who struggle with access to food. He shares the must-have ingredients that make meals go the distance.

DENVER — As financially anxious Americans change their food buying habits because of high grocery costs, many of them are looking to make meals that last without having to toss out spoiled produce.

Grocery costs spiked 10% in 2022 and haven’t dropped back to those levels since. Food prices continue to increase yearly, especially beef, which is now at record highs. 

“We are actually at one of the highest rates of food insecurity we have seen in the last 10 years,” said John Knight, the head chef at Food Bank of the Rockies in Colorado. 

Knight is on the front lines of food insecurity and helps plan and prepare cheap meals for approximately 2,000 children a day. 

Knight shared his top three must-have ingredients that are versatile, cheap and that can help stretch out meals. 


3. A whole chicken 

Why: Buying a whole chicken is cheaper than getting cuts of meat. 

“If I buy a whole chicken, I get the two breasts, the two tenders, the two legs, the two thighs, the wings, all of that,” Knight said. 

Method: Throw the bones left over from a whole chicken into a crockpot with water and vegetables, like onions, carrots and celery and cook for 24 hours for a soup. 

“So you’re buying chicken meat cheaper, and you’re getting the soup base out of it, and it’s some effort, but that’s the way we’re going to keep the dollar rolling,” Knight said. 


2. Rice 

Why: Rice is shelf stable, extremely cheap and can be recooked and used to thicken soups

“It’s an ingredient you’ll always keep when you buy it, and it is really easy to cook once, twice, hit again, multiple times down the road, because you don’t have to lose the rice that didn’t get eaten in the pan,” Knight said. 

Method: Steamed rice can be fried the next day for a side or added to soups to help make meals more hearty.


1. Frozen Vegetables 

Why: Produce often ends up in the trash because people don’t use it in time and frozen vegetables are higher quality than they were years ago, Knight said.  

“I don’t have to use the whole amount, so I can grab a little bit of what I need, put the rest back in the freezer and really get all of it,” Knight said.

Methods: Take a bit of frozen vegetables and mix in with rice and chicken for a bowl or use as a healthy side.