If you have decided to eat healthily, you will benefit by reducing your risk of certain diseases. You may also boost your metabolism and feel better too. Many people in charge of meal preparation in the home worry about serving nutritious meals that are also cheap. There are many ways to combine inexpensive ingredients to create hearty and tasty meals; keeping a few ideas on hand will help you save money and eat well.
Vegetarian Chili
Chili is a versatile meal that can include a variety of different nutritious ingredients. The base of your chili should be low-sodium beans, which supply several grams of fiber and protein and cost only about $1 per can. Combine two or three types of beans, such as black, pinto, chili or white, to increase your nutrient intake. Add canned tomatoes, which typically cost less than $1 per can, and some low-sodium tomato sauce. Green chiles and onions will add vitamin C to your meal and are inexpensive as well. Season with cayenne pepper, garlic or any of your favorite spices.
Pancakes with Fruit
Pancakes are a common breakfast food, but they can also be served as a cheap and nutritious meal for lunch or dinner. Serving them with fruit will increase your intake of fiber, vitamin C and potassium, and it will also enhance the flavor of your meal. Start by making your favorite pancake recipe. Replace white flour with whole wheat flour and use canola oil in place of butter. Serve a stack with fresh berries, melon cubes or chopped kiwi and banana. Low-fat plain yogurt is lower in sugar than maple syrup and goes well with fresh fruit. Choose fruits that are in season to keep this meal inexpensive at about $1 per serving.
Tuna Casserole
Tuna is a high-protein meat source that is also inexpensive when purchased in a can. Adding tuna to rice or noodles will create a filling meal that only costs about $2 per serving. Cook noodles or rice according to package directions and place in a casserole dish. Add canned tuna packed in water, skim milk, reduced-fat and low-sodium mushroom soup and frozen vegetables, such as peas, green beans or broccoli. Combine and bake at 350 degrees until bubbly.
Spaghetti
Pasta is an inexpensive food that can be used to make a nutritious spaghetti dinner. Choose whole wheat pasta because it is often higher in fiber and protein and lower in sugar than white pasta. Make a vitamin C-packed spaghetti sauce by sauteing onions, green peppers, garlic and mushrooms in olive oil. Add low-sodium canned tomatoes and tomato sauce as well as oregano and rosemary. Simmer the sauce for about 30 minutes, and serve over cooked whole wheat pasta with a small amount of Parmesan cheese. This spaghetti dinner costs about $2 per serving.
References
- "Fast, Healthy Food: Tasty, Nutritious Recipes for Every Meal--In 30 Minutes or Less"; Reader's Digest; 2003
- "$5 a Meal College Cookbook: Good Cheap Food for When You Need to Eat"; Rhonda Lauret Parkinson and B. E. Horton; 2010
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