How to Cook up a Healthy and Delicious Meal on a Tight Budget

One of the primary factors that prevent people from eating healthier is the high cost of organic and natural foods. However, if you know where and how to shop, then you can save a bundle on your grocery bills while obtaining the ingredients you need for whipping up a healthy meal for the family.

Shopping Tips

Consider the following shopping strategies utilized by savvy shoppers for saving a few dollars the next time you head to the supermarket.

  • Buy in bulk; vegetables and fruits can be frozen to prolong its lifespan. Produce that is frozen at the peak of ripeness will also retain its nutrients.
  • Buy produce that is in season
  • Buy from a farmer’s market; most sellers are willing to negotiate a price
  • Grow your own; this requires some experience and trial and error, but it will pay off

Recipe Samples

Spinach and Egg Sandwich

  • English muffin or whole wheat bread
  • Two eggs
  • One plum tomato
  • One tablespoon extra-virgin olive oil
  • 1/4th red onion

This meal makes a great breakfast, and the eggs make for a great source of low-cost protein. The meal also provides a healthy dose of vitamin A and D and omega-3 fats.

Herb-Roasted Chicken

  • One whole chicken
  • Three garlic cloves
  • Two pints grape tomatoes
  • One halved lemon
  • Three tablespoons unsalted butter
  • One tablespoon thyme or rosemary

Buying a chicken whole is typically cheaper than buying its parts. The remaining ingredients for the seasoning can also be obtained cheaply.

Spiced White Rice

  • Two cups long-grain rice
  • One bunch cilantro
  • Two garlic cloves
  • One tablespoon kosher salt
  • One teaspoon cumin
  • ½ cup beer

This is a delicious dish for vegetarians and vegans, and the beer is a secret ingredient that gives the cuisine a light alcoholic flavor. A scrambled egg or two can also be added as an optional ingredient for protein.

Eating healthy does not mean you have to spend an arm and a leg. By being a smart shopper, you can prepare healthy and flavor-rich meals while staying within a monetary budget.

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