Budget days are here again, as prices increase for food staples such as milk and products that depend on wheat and corn. The latter includes everything from bread to beef, not to mention goods made with high-fructose corn syrup.

The budget crunch doesn't mean you have to give up favorite foods. But who wouldn't welcome ideas for making smart choices?

Toward that end, we talked with Amy Lopez, a registered dietitian who is the nutrition education manager at the North Texas Food Bank. We've come up with a number of ways to sharpen decisions and make the most of what you spend for food. Ms. Lopez emphasizes smart nutrition.

"There are lots of things you can do to maximize your nutrition on a minimum cost," she says, from using leftovers to brewing coffee at home instead of buying it at a coffeehouse.

Throughout the year, Ms. Lopez and the Taste staff will help you plan, shop and cook more efficiently. We'll also update you on the best freezing techniques so you can save money by cooking large batches and stashing portions for later.

To introduce this occasional series, we start with some of Ms. Lopez's favorite tips for shaving dollars from the food bill, and we include winter recipes that put the advice into action.

•Because meat prices are on the rise, registered dietitian Amy Lopez says, "definitely plan a couple of meatless meals a week. Include eggs, nuts, legumes, even tofu." You'll get protein for less money. "Eggs are very versatile and very high in protein," she says. "And include beans in lots of different things." You can also use meat as a flavoring rather than the centerpiece, the way you do in White Beans and Chorizo.

•When you buy bread, she says, "Freeze it so that it's not going bad. ... You can make bread pudding out of it, too." Deborah Madison's Eggs Baked on a Bed of Sautéed Mushrooms and Croutons is a double money-saver, with eggs as the centerpiece and leftover bread in a supporting role.

•Buy fewer processed foods and convenience items, Ms. Lopez says. But you don't have to give them up entirely. Just be selective. Maybe you'll buy prepared guacamole for Grilled Chicken Tacos al Carbon With Orange, for instance.

•Buy seasonal produce such as the varieties sold at farmer's markets to cut costs and improve flavor. You get price breaks on seasonal produce at supermarkets, too. Examples of seasonal winter items include citrus fruits, root vegetables and hard squashes. (You can track seasonal and local produce each week via the In Season column at dallasnews.com/food.)

•More than anything, Ms. Lopez stresses, be creative and don't be afraid to experiment. That's how you learn what works, and what fires up your family.

Kim Pierce is a Dallas freelance writer.

EVANS CAGLAGE/DMN; styling by DANIELLE LEVKOVITS/Staff Designer; food styling by JANE JARRELL/Special Contributor

Grilled Chicken Tacos al Carbon With Orange Salsita incorporates orange juice and orange segments, along with bell peppers in two colors.

In a small bowl, blend the orange juice, achiote paste, 1 tablespoon honey and ½ teaspoon salt to make the marinade. Put the chicken breasts in a large bowl, pour on the marinade, and turn to coat evenly. Cover and refrigerate for at least 2 hours and up to a day.

Make the salsita: In a medium bowl, combine orange segments, peppers, chile, cilantro, vinegar, remaining 2 tablespoons honey and remaining teaspoon salt. Toss gently. Refrigerate until ready to serve.

Preheat grill and brush grill rack with oil. Lift breasts out of marinade, and season with salt and pepper. Discard marinade. Grill breasts until nicely charred, 5 to 7 minutes per side, turning once. The temperature should read 160 F on an instant-read thermometer. Remove with tongs; allow breasts to rest 1 or 2 minutes. Slice crosswise into thin strips. Meanwhile, wrap the tortillas in aluminum foil and heat on the grill 5 minutes.

To serve, spoon 1 tablespoon guacamole onto each tortilla, add about ¼ cup chicken, and top with 2 tablespoons salsita. Fold over and serve warm. Makes 4 to 6 servings.

Note: If it's a hassle to find achiote paste (try a store such as Fiesta Mart), substitute adobo sauce or the liquid from a small can of chipotle peppers. To cut orange in segments, slice off top and bottom to create a flat surface. Using a paring knife, cut top to bottom around the edge to remove the peel and pith. Working over a strainer, make an incision next to the membrane of one section and another cut on the other side, letting the sections fall into the strainer as they are loosened.

Serve with: Your favorite beans, such as low-fat refried beans or black beans.

Cook smart points: This recipe substitutes less-expensive protein, in this case chicken, for beef. It also uses oranges, a seasonal ingredient.

PER SERVING (BASED ON 6): Calories 765 (22% fat) Fat 19 g (4 g sat) Cholesterol 84 mg Sodium 1,375 mg Fiber 8 g Carbohydrates 110 g Protein 39 g

SOURCE: Mod Mex: Cooking Vibrant Fiesta Flavors at Home by Scott Linquist and Joanna Pruess (Andrews McMeel Publishing, $25)

Heat oil in a large, deep skillet over medium-low heat. Add onions and cook, stirring frequently, until soft, about 20 minutes. Add garlic and cook until fragrant, about 1 minute. Then season with red pepper flakes, paprika and black pepper.

Increase heat to medium. Add chorizo to onion mixture and cook, stirring frequently, for 2 minutes. Add tomato purée, beans and water and bring to a simmer. Reduce heat to medium-low, cover, and cook until beans are tender, about an hour (though some beans may take longer, depending on size and age). Season to taste with salt and garnish with parsley. Makes 4 to 6 servings.

Note: Any dried, smoked pork sausage may be used instead of chorizo.

Serve with: Greens, such as spinach or Swiss chard, sautéed in olive oil, and crusty bread.

Cook smart points: This recipe uses meat, in this case an intense sausage, to flavor rather than making it the center of the dish. The beans provide ample protein.

PER SERVING: Calories 607 (40% fat) Fat 27 g (8 g sat) Cholesterol 40 mg Sodium 916 mg Fiber 15 g Carbohydrates 63 g Protein 30 g

SOURCE: Saveur Cooks Authentic American by the editors of Saveur magazine (Chronicle Books, $25)

Preheat oven to 400 F. Lightly butter 2 shallow baking dishes and set them on a sheet pan. Set aside.

Melt 1 tablespoon butter in a medium skillet. Add the cubed bread, and toss it about the pan. Cook over low heat, stirring frequently, until it's golden and crisp but not hard, about 8 to 10 minutes. Divide croutons between prepared dishes.

Heat the oil and remaining tablespoon of butter in a wide skillet over medium heat. Add the shallot and cook, stirring frequently, for about 3 minutes. Raise the heat, then add the mushrooms, most of the herbs and a few pinches of salt. Sauté until the mushrooms have started to brown, about 5 minutes. Stir in the tomato paste, then add the wine and immediately scrape the pan to release the juicy bits. Lower the heat and simmer until a few tablespoons of juice remain. Season with salt and pepper, and divide mushrooms between the dishes.

Break 1 or 2 eggs over the croutons and mushrooms, and add a pinch of salt and some pepper. Bake until the whites are set, about 15 minutes, and the yolks are as firm as you like. Remove, sprinkle with remaining herbs, and serve.

Makes 2 servings.

Serve with: A romaine, cucumber and tomato salad with feta.

Cook smart points: This recipe calls for eggs and uses leftover bread. Between the eggs and the mushrooms, you won't miss meat. You also can freeze the fresh herbs for later use.

PER SERVING (WITH 2 EGGS): Calories 517 (57% fat) Fat 33 g (14 g sat) Chol 463 mg Sodium 867 mg Fiber 2 g Carb 23 g Protein 17 g

SOURCE: Vegetarian Suppers From Deborah Madison's Kitchen (Broadway Books, $20)

Combine lentils, water and ginger in a soup pot or Dutch oven and bring to a boil. Reduce heat to simmer, and cook, uncovered, until lentils are soft, about 30 minutes.

Meanwhile, place a medium-size skillet over medium heat, and wait about 1 minute. Add the oil and swirl to coat the pan. Add the onion, ground cumin and ½ teaspoon salt. Cook and stir about 10 minutes, or until the onion is soft and translucent. Add the garlic and cook another 5 minutes.

Transfer onion mixture to the lentils, and add coconut milk. Stir until well blended, then let it simmer, partly covered, for about 15 minutes. Add the lime juice and remaining salt.

Serve hot, sprinkled with cumin seeds, if desired. Pass a bowl of lime wedges for those who like tart soup.

Makes 6 to 8 servings.

Serve with: Basmati or instant brown rice, and spinach sautéed with garlic and hot chile oil.

Cook smart points: East Indians are masters of highly flavored, meatless dishes. Part of the secret is to cook the spices so they fully release their essences. With entrees like this, it's easy to plan a few meatless meals each week.

PER SERVING: Calories 334 (38% fat) Fat 15 g (11 g sat) No cholesterol Sodium 439 mg Fiber 7 g Carbohydrates 37 g Protein 17 g

SOURCE: Mollie Katzen's Recipes: Soups (Ten Speed Press, $15)