Imagine walking through a busy supermarket filled with products that promise to fulfill your hunger, delight your taste buds, and feed your body. The advertising and bright colors attract the eyes. But despite their labels, many packaged foods are unhealthy with a high salt and sugar content. Combine that with the fact that they contain additives and unhealthy fats.
And the so-called “superfoods” in packages, like goji berries and Camu Camu will set your wallet back. So, it’s no wonder that people believe that eating healthy costs a fortune. Yet among the flashy labels and eye-catching packaging, there are some items that you might have overlooked that are both healthy and affordable. Let’s look at some of those.
Lentils
Lentils are humble little legumes that are packed with protein, fiber, iron, and folate. So, they’re a nutrient-rich way to give your meals a nutritional boost. Not to mention they’re versatile. You can incorporate lentils into soups, stews, and salads, and even use them to make tasty and fiber-rich vegetarian burgers.
Try adding cooked lentils to your favorite stir-fry or making a delicious lentil curry. With a little creativity and a few pantry staples, you can transform a meal from ordinary to extraordinary with the help of these tiny legumes. The least expensive way to tap into the health benefits of lentils is to buy dried lentils from bulk bans and fire them up in a slow cooker. Canned ones are pre-cooked and ready to use, but they cost more than dried lentils. Still, both canned and dried lentils are easy on the wallet.
Canned Salmon
Canned salmon may not be the most glamorous item you can find in the supermarket, but it’s one of the most cost-effective sources of protein and nutrients. It offers a thrifty means of acquiring protein and necessary nutrients. Fresh fish can’t compete with it on price, and it contains omega-3 fatty acids, vitamin D, and other beneficial nutrients. Plus, canned salmon is typically caught in the wild rather than raised on farms, but read the label carefully to confirm this. Salmon has staying power too Thanks to its extended shelf life, you can store it for long periods without it going bad.
Salmon in a can is a versatile ingredient that will elevate your lunchtime wrap, salad, or favorite fish-based soup while helping you stay on budget. Whip up a tasty meal with just a few pantry staples and you’ll be amazed at how easy it is to work with.
Frozen Fruits and Vegetables
You might think fresh is best, but that’s not necessarily the case. Frozen fruits and vegetables are often just as nutritious, if not more so. The reason? They’re harvested at their peak of ripeness and then flash-frozen, which locks in their nutrients. In addition, they’re usually cheaper than fresh produce and keep in the freezer for longer. So, you can always have them on hand for smoothies, and more. So, if you’re looking for a nutrient boost and extra convenience, frozen fruits and vegetables are worth a try!
Cabbage
This humble vegetable is one many people overlook and it’s a nutritional powerhouse. Not only is cabbage high in vitamin C, fiber, and antioxidants, but it’s incredibly versatile. From salads to soups, stir-fries to casseroles, you’ll find lots of uses for this leafy vegetable that comes in shades of green or red. Not to mention, it’s cheaper than other cruciferous vegetables like broccoli and kale.
If you’re looking to level up your vegetable game, why not make friends with this nutritional workhorse? Not only is it packed with nutrients, but it adds a delightful crunch and pleasant flavor to any recipe. Plus, it’s easy to store, so you can always keep some on hand when you need it. If you ferment it at home to create sauerkraut, you also benefit from the probiotics this leafy vegetable contains.
Oats
Oats are a nutrient-dense breakfast option. Whether you prefer them in oatmeal, granola, or baked goods, they are a substantial source of fiber, protein, and other essential nutrients. Buying rolled oats or steel-cut oats from a bin is also cheaper and healthier than buying packaged breakfast cereal. So, they’re ideal if you’re looking to save money and still enjoy nutrient-dense foods.
Oats contain a special kind of fiber called beta-glucan, which helps keep you feeling fuller for longer. So, if you want a breakfast that will keep you satisfied all morning, oats are an ideal choice and you don’t have to stick to just oatmeal either. Get creative and try adding them to your recipes.
Beans
Whether you follow a vegetarian diet, and seek a wholesome protein option, or simply desire a nutritious addition to your meals, beans emerge as an outstanding choice. Their versatility knows no bounds, and their nutritional profile is something to celebrate. A mere cup of beans can deliver a substantial 15 grams of protein and 10 grams of dietary fiber, alongside a wealth of essential vitamins and minerals.
The ways to use beans are almost endless. How about making a black bean burger as an alternative to a greasy fast food burger? Add beans to soups, stews, and salads, or use them to make a tasty bean dip. Some people even add black beans to brownie recipes for more fiber. Dried beans are also inexpensive and cook up well in a slow cooker.
Sweet Potatoes
These delicious and nutritious tubers are a healthy addition to any meal! Packed with essential vitamins and minerals like vitamin C, potassium, and fiber, sweet potatoes are an excellent way to add nutrients to your plate. They’re also rich in beta-carotene, antioxidants with anti-inflammatory activity, unlike white potatoes that lack this beneficial nutrient.
You can use sweet potatoes in various dishes, from roasted sweet potato wedges to sweet potato fries and casseroles. Sweet potatoes are a healthy and delicious option, but also a colorful way to add creative flair to your meals. So why not give sweet potatoes a try and discover why they are such a popular choice among cooks?
Conclusion
Eating healthy doesn’t have to be expensive. By stocking your pantry with a few supermarket staples, you can make nutritious meals without breaking the bank. When your pack your cabinets, freezer, and fridge with nutrient-dense and inexpensive ingredients like legumes and frozen vegetables, you can keep you and your family healthy and happy on a budget. Let your pantry items be your guide for creating nutritious and budget-friendly meals.
References:
- “6 Surprising Health Benefits of Sweet Potatoes.” 15 Nov. 2022, healthline.com/nutrition/sweet-potato-benefits.
- “Salmon: Nutrition, Health Benefits, and More.” 29 Mar. 2022, healthline.com/nutrition/salmon-nutrition-and-health-benefits.
- “Oats 101: Nutrition Facts and Health Benefits.” 17 May. 2019, healthline.com/nutrition/foods/oats.
- “Lentils: Nutrition, Benefits, and How to Cook Them.” 03 Feb. 2023, https://www.healthline.com/nutrition/lentils.
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