Grocery stores in the United States offer plenty of inexpensive options. However, they are typically packaged convenience meals that are high in saturated fats, sugar and simple carbohydrates, which are unhealthy. Fast foods, which are also loaded with carbohydrates and fats, are also common inexpensive foods. Fortunately, simple strategies can help you create healthy meals without sacrificing nutrition.
Soups
Homemade soups can be refrigerated, so they can provide several meals and thus reduce your grocery costs. Because you control the ingredients, you can make these dishes healthy and appetizing. Make your own stock by freezing leftover vegetable cuttings such as carrots, celery, spinach leaves, artichoke hearts, onions and broccoli. Once you have about 2 pounds of cuttings, simmer them in 4 quarts of water for about 3 hours. Use dried beans and legumes such as black beans, lentils, kidney beans, chickpeas and lima beans as protein sources for your soups. Add fresh vegetables obtained from either a local farmer's market or your own garden.
Stir Fry Dishes
Place brown rice in a steamer and steam according to package directions -- this inexpensive ingredient is an abundant source of complex carbohydrates, B vitamins and dietary fiber. Cut fresh vegetables from your garden or your local farmer's market. Broccoli, carrots, peas, spinach leaves, cauliflower and hot peppers are appropriate, locally-available ingredients for stir fry dishes. Drain and cube tofu, a cheap source of lean protein, and stir fry in a wok with 1 tbsp. olive oil. Add vegetables and teriyaki or low-sodium soy sauce and stir fry until vegetables are crisp-tender. Serve tofu and vegetables over brown rice.
Vegetable Fried Rice
Vegetable fried rice is a dish that can be made entirely from leftovers. After you make a stir fry or other rice dish, place unused, cooked brown rice in a freezer bag and store in the freezer. Place the frozen rice in a wok with 1 tbsp. olive oil and add leftover vegetables from your refrigerator. You can also add inexpensive canned vegetables such as corn, peas and asparagus spears. Stir in 2 or 3 tbsp. of low-sodium soy sauce. Stir fry for 6 to 8 minutes or until vegetables are tender.
Whole-Wheat Pasta
Whole-wheat pasta, unlike white pasta, is a complex carbohydrate. Your body turns complex carbohydrates into glucose more slowly than simple carbohydrates -- this can help reduce your risk of weight gain and diabetes. Top cooked whole-wheat pasta with an inexpensive marinara. For a heartier dish, add locally-grown vegetables such as diced eggplant, onions, yellow squash and broccoli. You can also add kidney beans or chickpeas to the sauce to boost the protein content of this dish.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "Veggie on a Budget"; Kimberly Saunders; 2007
- "Healthy Meals for Less"; Jonni McCoy; 2009
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