What is so wonderful about each of the ingredients below is that they are versatile and fit into a lot of recipes to help you keep the costs low. Do they sound very basic and familiar? They should! I picked each of these items either for their nutritional content, high caloric value per dollar, or longer shelf stability. You can almost find these items each week in my very own grocery basket.
Eggs
High in fats and protein, an egg is almost a complete meal. Hard boil, soft boil with bread, scrambled, make them into omelettes, the possibilities are endless. It also keeps for a very long time in the fridge.
Broccoli
Broccoli keeps really well in the fridge, up to a week or so. It is a good source of fiber, acids, vitamins, selenium, and many other good stuff. Stir-fry, add it into a salad, or roast. Broccoli cooks quickly
Tofu
If you want to learn how to cook tofu right, look up Asian recipes. Tofu can be very diverse when it is flavored correctly, and would taste like a replacement for meat. It is high in protein, and very cheap. One serving of tofu often costs 20% that of the protein it is replacing. As long as tofu remains in a container with water, it can stay in a fridge for several days after opening.
Brown rice
You’re going to need some type of carbs to help your meal feel fulfilling. Brown rice has much more nutrients than white rice. When stored properly it keeps for a very long time.
Beans
There’s a reason why many cuisines put rice and beans together – they’re both cheap! Beans are a very high source of protein, low in fats, and complimentary to rice.
Chicken thigh meat
I like thigh meat more than breast meat – it tends to be juicer with a little more fat – and the fat is not that bad. I tend to buy thigh meat in frozen packs. I do indulge in it fresh when I host.
Onions
I am a huge fan of flavoring with onions – be it yellow, red, or something else. They are used in so many recipes, and add flavor without any fats. Typically onions cost 70 cents where I live in Manhattan, and one onion is enough for about 2 recipes of 4 servings each. Onions last quite a while sitting on a counter
Mushrooms
The white button mushroom is so under-rated and yet adds so much to many recipes. It is low-calorie, gluten-free, and has nutrients like Vitamin D and selenium. Use it in salads, omelettes, stir fries, roast it… the possibilities with mushrooms are endless. They last a long time in the fridge, and I always feel like I get a lot when I cut them into little pieces.
Corn kernels
Homemade popcorn is one of the healthier-but-tastes-sinful snacks you can make! They are very low-calorie, and if you skip the butter and salt, you cut out most of what is bad about popcorn. Popping at home also avoids any concerns about the chemicals in the microwaveable bags. Add a dusting of cheese or your favorite spices to keep it interesting. A $2 bag of corn kernels can often last months!
(Frozen) green beans
Why frozen, you ask? They actually cook faster than fresh and have the same nutrients (I buy more than half of my veggies frozen). Frozen green beans already have the ends cut off so you don’t have to do so. They thaw very quickly over the stove, retain a good crunch. They go well with so many dishes – use it with meats, fish.
Images in this post courtesy of Wikimedia and Pixabay
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