Today we are going to be discussing about the top 10 most inexpensive healthy food recipes we have and this article lists about ten key health food ingredients that we can buy for a very cheap price at the store that make up the backbone of countless meals in our homes, with an example recipe for each one that is simple and relies heavily on the key ingredient.
Tomake cooking on a budget super simple, we have devised these thriftyfamily meals. They are nutritious, easy to make and most importantly,taste delicious.
If the backbone of many of your meals is centered around the ingredients on this list, you are probably doing pretty well in terms of eating at least reasonably healthy and eating cheap, too. Plus, the ten items here are so diverse that you can make thousands of dishes centered around them as you don’t have to eat the same thing over and over again!
If you center your diet around cheap, healthy, and diverse ingredients like these, both your wallet and your body will thank you!
Beloware the meals and their recipes:
1. Rice Food Recipes
Rice is easy to prepare, very cheap per cooked ounce, reasonably healthy, and goes in all kinds of meals, from cheesy casseroles to risottos, from stir frys to amazing soups and even desserts.
Evenbetter, it’s something you can buy in bulk and store practicallyforever. Dried rice can sit in your pantry for yearsand still work perfectly as part of an amazing meal.
Ourpantry constantly has a large container of long grain brown rice, aswell as smaller containers of other types of rice for specific uses.It’s almost always cheap and it’s almost always wonderful.
Oneof the examples of this side dishes is a simple vegetarian fried riceand here is how you make it:
Vegetable Fried Rice
1 1/2 cups long grain brown rice
3 tablespoonsvegetable oil
2 eggs, beaten
2 cloves garlic, chopped
2 cupsvegetables, chopped (whatever you have on hand)
Bringthe water up to a boil in a pot, then add the rice, reduce the heatto medium-low, cover the pot, and let it sit for eighteen minutes.
Removeit from the heat, then toss it thoroughly so that it dries a littlebit.
Next,pour the oil into a large skillet or shallow pot and make sure thebottom is thoroughly coated. Put it over high heat and when theskillet begins to feel hot, add the eggs and scramble them. Whenthey’re cooked, add the garlic and the vegetables and allow them tocook together for three minutes while stirring.
Addthe rice and cook for three minutes more while stirring, then servewhile it’s nice and hot. The rice should be golden brown and thevegetables cooked (and maybe a bit browned).
2. Beans Food Recipes
Takeeverything I said about rice and copy it here. Virtually all of it istrue for beans as well. Even after years of doing it, I am stillamazed at how much beans can bulk up when you boil and soak them,which means you take an inexpensive food, add water to it, and itbulks up into something even less expensive per ounce.
Evenbetter, there’s an enormous varietyof beans out there, from the tiny lentil to the hearty garbanzo. Thevariety practically begs you to use them in different dishes and indifferent mixes to alter the flavor and texture.
Hereis a recipe for a variety of beans.
Slow Cooker Many Bean Soup
1pound dried beans, whatever mix of varieties you like
2 cupscarrots, chopped
3 stalks celery, chopped
1 large onion,chopped
1 14.5 ounce can diced tomatoes (don’t drain)
1/2 teaspoon basil
1/2 teaspoon oregano
1/2teaspoon ground black pepper
Thenight before, add the beans to a pot of water so that there’s atleast two inches of water covering the beans, then raise them to aboil for fifteen minutes. Allow them to sit overnight in the water.
Thenext morning, just add all ingredients except the tomatoes to theslow cooker, turn it on low, and leave for the day.
Whenyou get home, add the tomatoes, then serve at your convenience.
3. Eggs Food Recipes
Eggsare an incredibly nutrient-rich food particularly for the relativelylow calorie count that they have.
A single boiled egg contains six grams of protein, five grams of healthy fats, a ton of micro-nutrients and vitamins, and comes in at under eighty calories.
Twohard-boiled eggs make for an amazing breakfast to start your day.
Eggsare also a key element in many other dishes, from Thai foods to manybaked goods. Yet, for all their nutritional features and usefulness,eggs are surprisingly cheap.
Here’show it works:
Oven-Baked Hard “Boiled” Eggs
A kitchen or bath towel
Getthat towel soaking wet, then wring it out.
Putthe towel over an oven rack, then put the eggs on top of the towelwith a bit of space between each one.
Cookat 320 F for 30 minutes.
Removethem from the oven into a large pan, then gently rattle them aroundso that they crack just a bit.
Thenput all of the eggs into an ice water bath for 10 minutes.
Crackopen and enjoy these amazing eggs with a bit of salt and blackpepper!
Theymake for a great protein-rich quick breakfast.
4. Peanut Butter Food Recipes
Humble peanut butter is not only something that works in items as varied as sandwiches and curries, it’s also a very healthy food and as long as you’re balancing peanut butter with a balanced diet, it is definitely a food that helps with your health, reducing the risk of diabetes and many other diseases.
Thebest part is that, for as filling as peanut butter is, it’ssurprisingly cheap. It only takes a few spoonfuls to sate a prettystrong craving and a jar of peanut butter, found for just a dollar ortwo, contains a lotof spoonfuls.
Here’sone of the favorite uses for peanut butter, something you can havefor breakfast on occasion on the weekends. These aren’t exactlyhealthy, but they make for a great treat once in a while.
Peanut Butter Pancakes
21/4 cups flour
2 tablespoons sugar
2 teaspoons baking powder
1teaspoon baking soda
1 teaspoon salt
1 1/2 cups buttermilk
3/4cup peanut butter
2 teaspoons vanilla extract
Mixtogether the dry ingredients (flour, sugar, baking powder, bankingsoda, and salt) in one bowl, then mix together the wet ingredients(buttermilk, peanut butter, egg, vanilla) in another bowl.
Oncethe mixes are combined separately, add the dry mix to the wet mix andcombine until the dry stuff is just barely moistened.
Heatup a large skillet (or a griddle, if you have one) and melt just alittle bit of butter in there.
Putabout 1/3 cup of the batter into a circle shape in the butter, thenwait until bubbles appear on the surface and the edges are dry.
Flipit over with a spatula and wait almost as long on the other side.Serve! This makes about twelve pancakes.
5. Oatmeal Food Recipes
Oatmealis also very good for your health. It’s a great source of fiber,which helps keep you full and keeps you from being ravenously hungryat lunchtime and also helps with heart health, plus they containantioxidants.
Atthe same time, when you jazz it up with a few bits of fruit or somecinnamon, it can be a delicious meal.
Here’show we do it!
Slow Cooker Steel-Cut Oatmeal
Alittle bit of butter
8 to 10 cups of water (the more water, the“runnier” the oatmeal)
2 cups steel cut oats
1/2 teaspoon salt
Usethe butter to very lightly coat the inner surface of the slow cooker,then add the other ingredients, stir them in, and cook on lowovernight.
Ifyou want to flavor the oatmeal, you can certainly do that in advance.You can add somewhere around 1/4 cup sweetener (brown sugar or honey)if you want that or about a cup of whatever fruit you want (dicedapples, for example).
Ifthe fruit is firm like apples then add it the night before;otherwise, if it’s softer (like blueberries), add them in themorning.
Addvarious additional flavorings (like cinnamon or vanilla) to taste.Without at least somethingadded, the oatmeal is very plain.
6. Whole Grain Pasta
Whole grain pastas tend to be more filling than traditional white pasta (meaning you don’t need to eat as much to fill up), plus they pack a lot more fiber which helps with digestive health.
Whole grain foods also provide a lot more micro-nutrients than white foods because they’re made without discarding parts of the grains.
Wholegrain pasta comes in about every shape and size, meaning it worksperfectly in any pasta dish, from a rich lasagna to a plate full ofpenne. You can pair it with lots of different sauces or even just abit of olive oil and some fresh vegetables. It’s so flexible!
“Spaghettinight” is basically a weekly tradition in many houses and wholegrain pasta is the backbone of that meal. It’s cheap on its own.
Here’s the way to make family’s favorite spaghetti:
1box whole grain spaghetti
1 15 ounce can tomato sauce
1 15ounce can diced tomatoes
1 tablespoon garlic
3 tablespoonsfresh basil or 1 teaspoon dried basil
3 tablespoons fresh oreganoor 1 teaspoon dried oregano
3 green onions, finely chopped
2tablespoons olive oil
Preparespaghetti according to package directions, and as the water isheating, prepare the sauce.
Ina sauce pan, put the oil in and make sure it coats the bottom well,then heat over medium high heat until you can feel the heat risingover the pan.
Addthe onions and garlic and cook for about three minutes, stirringconstantly, then add the other ingredients and lower the heat tomedium low so that it’s just barely simmering.
Allowit to simmer until the pasta is done, then cover the pasta with thesauce.
Ireally like this simple recipe because it can be thrown together soquickly, it’s so tasty, and you know exactly what’s in it. It’snot complicated at all!
7. Sweet Potatoes
Sweet potatoes are quite filling, but along the way they provide an amazing blend of micro-nutrients that help with everything from inflammation and diabetes prevention to digestive health and blood pressure reduction. If you want a healthy root vegetable, sweet potatoes are a great place to start.
Notonly that, sweet potatoes can be used in almost every way that apotato can be used from making fries to mashing them plus they workwell as a sweetside dish on occasion.
Theyare almost as flexible in the kitchen as they are for your health!
Youcan even add sweet potatoes in places you wouldn’t expect, likewith this recipe.
Slow Cooker Sweet Potato Chili
1/2 pound dried black beans
1/2 pound dried kidney beans
1 medium red onion, chopped
1 green bell pepper, chopped
1 medium sweet potato, peeled and diced into half inch cubes
4 garlic cloves, chopped
1 1/2 tablespoons chili powder
1 tablespoon ground cumin
12 chocolate chips
1 28 ounce can diced tomatoes, un-drained
1 cup water
1 teaspoon salt
1/2 teaspoon ground black pepper
1 lb. ground beef, cooked (optional)
Combineeverything into your slow cooker and cook on low for 7 to 10 hours.
It’llturn out great.
Iactually find this to be a stellar vegetarian chili, but some peoplethink that chili isn’t chili without meat, so a pound of groundbeef should work perfectly fine here.
8. Chicken Food Recipes
In terms of a healthy meat, you’re not going to get much better than chicken. It has a range of health benefits from a high protein content to an amazing array of useful micro-nutrients.
Notonly that, it’s so cheap! Whole chickens are incredibly inexpensiveper pound and are quite easy to prepare at home for whatever yourneeds are.
Evenif you stick mostly to chicken breast, it’s still one of thecheapest meat options out there.
Grilled Lemon Pepper Chicken Food Recipe
3/4 cup lemon juice
2 tablespoons garlic,minced
1 medium onion, diced
1 teaspoon ground black pepper
Combineall ingredients besides the chicken breasts in a gallon-sized bag,then add the chicken breasts and allow to marinate overnight in therefrigerator.
Whenyou’re ready to cook, grill the chicken breasts.
Ittakes about 20 minutes over medium-high heat on a grill, check themiddle of the largest one after 20 minutes to ensure no pinkness inthe middle.
Flipthe breasts halfway through cooking.
9. Cottage Cheese Food Recipes
Nutritionally,there’s not a whole lotof difference between cottage cheese and another food with a greathealth reputation – yogurt. So why is cottage cheese here andyogurt isn’t?
Forstarters, cottage cheese is almost always far cheaper per ounce. Itsimply doesn’t cost as much as yogurt. I also find it to be moreflexible in terms of making foods with it, as it works as both asavory or sweet side or snack on its own or can be used as a softcheese replacement in any dish that calls for it.
Here’sone of my favorite uses for cottage cheese, slow cooker lasagna.
Slow Cooker Lasagna Food Recipe
1box lasagna noodles (not the “oven-ready” kind!)
2 cupscottage cheese
2 cups shredded mozzarella cheese, separated intoequal amounts
1 large jar of your favorite pasta sauce (you can“steal” the recipe from the spaghetti, above)
1 bundle freshspinach, stems removed (optional)
1/2 cup olive oil
1 lb.ground beef, cooked (optional)
Combinethe cottage cheese and one cup of the shredded mozzarella cheese.
Coatthe sides of the slow cooker with the olive oil (to preventsticking).
Pour1/5th of the jar of olive oil on the bottom of the slow cooker, thencover with a single layer of dry noodles.
Add1/4 of the cheese mix, then a layer of 1/4 of the spinach (optional),then a layer of 1/4 of the meat (optional).
After that, start repeating with a layer of sauce, then noodles, then cheese, then optional ingredients, then sauce again, then noodles again, then cheese again, then optional ingredients again, then the rest of the sauce, another layer of noodles, then the rest of the cheese mix, then the rest of the optional ingredients.
Addthe remaining 1/5th of the jar of pasta sauce, then cover and cook onlow for 3-5 hours. About 30 minutes before serving, cover the topwith the remaining cup of mozzarella. Serve and enjoy!
10. Fruits and Vegetables
The healthiest approach to eating fruits and vegetables is to eat a wide variety of them so that you get access to a huge array of micro-nutrients over the course of a few months.
Plus,most fruits and vegetables are quite low in calories, meaning you caneat quite a bit and not gain a pound.
Theyare simply the staple of a good diet.
Thedrawback is that some fresh fruits and vegetables can be expensive.
Thesmart strategy here is to just stock up on whatever fruits andvegetables happen to be on sale at your store this week.
Findways to use them in your dishes, freeze the rest, and pick up somemore next week.
Hereis a nice recipe to use when you just have a bunch of randomvegetables sitting around.
Slow Cooker Vegetable Soup Food Recipe
6cups of whatever vegetables you have on hand, diced
8 cups water
11/2 teaspoons salt (or more, to taste)
2 teaspoons ground blackpepper
1 teaspoon dry thyme
1/2 teaspoon dry basil
1/2teaspoon dry oregano
2 bay leaves (optional)
Addall ingredients to the slow cooker.
Cookon low for as long as you need at about 6 to 10 hours.
Removethe bay leaves before serving.
Works well with bread-sticks or dinner rolls.
Enjoy your meals!
How did you find the above listed Food Recipes?
Have you tried out any of the Food Recipes?
If yes then which of the Food Recipes was that?
Do you mind sharing your experience with us or have any questions?
Looking forward to your feedback’s through the comment section.