With increasing food costs continuing to rise around the world, a lot of people are feeling the pinch when it comes time to buy groceries. So it’s important to evaluate not only how much you’re buying/throwing away, but also what you’re eating. There are so many foods that are nutritious, filling, tasty, and CHEAP. Foods that often get looked over at the store, but are a great addition to any meal.
These firm squash have zero fat or cholesterol, but are super high in potassium, and Vitamins A/C. They’re easy to grow in nearly any climate, will store in a pantry all year, and cost pennies to buy.
You can roast them with a little maple syrup for a great side dish, cook them with stock and blend into a soup, or boil/mash them , on their own, or with potatoes to add a lot of vitamins to your meal.
Beans, lentils, and peas. You can buy these in bulk for pennies a pound, and are a great addition to any meal. You can make your own baked beans, which are delicious and way better than the canned stuff, and really filling. Dried legumes are great in soups, make awesome salads, and are really cheap. They do require some prep time to soak and re-hydrate, so keep that in mind.
Another great squash that’s easy to grow and high in potassium, spaghetti squash has a really cool property – when it’s cooked, it breaks apart into spaghetti-like strings, and you can eat it like spaghetti. Cooking it is easy – just cut it in half, and place it skin down on a baking sheet, then bake for 30 minutes at 350°. Take it out of the oven, and pull the flesh apart with a fork. Serve it with some butter and parmesean, or pour a spaghetti sauce over it.
My grandmother added barley instead of noodles to chicken soup, and it was always delicious. Barley is super high in fibre, antioxidants, and is good for heart and diabetes health. You can substitute it for carbs, or even rice as a side dish. Super filling, with lots of fibre so it fills you up fast with very few calories. You can buy it for pennies a pound, and boil it until it’s soft.
Great in salads, and as a side dish, quinoa is gluten free, high in iron and is a complete protein, which means it contains all 9 essential amino acids, which is very rare in a plant. Boil the quinoa, and serve it with feta cheese, olives and vinaigrette, or toss it with cucumber, tomato, and a basic salad dressing.