8 Cheap Healthy Foods to Always Have in Your Kitchen
Eating healthily doesn’t have to be expensive. There are plenty of well-priced nutritious foods out there to help you keep healthy, without stretching your grocery budget too far. And when you start using more of these ingredients, you’ll likely find you have a little extra cash for other more expensive items like proteins, nuts and fruits. Below you’ll find 8 cheap healthy foods I enjoy regularly, to help you healthy-up your eating habits without breaking the bank.
Contents List:
1. Lentils
2. Chickpeas
3. Oats
4. Eggs
5. Basic Vegetables
6. Spinach
7. Sunflower Seeds
8. Chia Seeds
Bonus Tip
1. Lentils
Lentils are almost always in my cupboard.
They’re nutritious little fellows, packed with fibre, protein and potassium, amongst other things. And besides their nutrients, they’re tasty and very well-priced. Even if you don’t currently eat or like lentils, give them another chance by trying out new recipes.
Lentils Side Dish:
Lentils make a great side dish.
Simply boil your brown lentils in a pot, like you would rice. Check your pack for the length of cook time. Taste your lentils when it gets close to the required time, to make sure you don’t overcook them. Just like rice, you don’t want them to get mushy.
While your lentils boil, finely chop up some fresh garlic and parsley. We normally have about 150 grams of lentils between two of us. And we’ll chop up about 2 cloves of garlic and a big handful of parsley. Just use your instinct and find your perfect balance of ingredients. If you love garlic, add more!
When your lentils are ready, drain and add to a bowl. Add the chopped garlic and parsley to the lentils. Add a good splash of extra virgin olive oil and a healthy squeeze of fresh lemon. Season with salt. Taste your mix, and add a little more lemon, olive oil or salt if needed.
Lentil Soup:
Lentils are wonderful in a soup, especially on a chilly winters night.
I’ll add our lentil soup recipe to the blog soon. But here is a recipe for you in the meantime, which uses spices like cumin and curry powder. A bit of an Indian spin works wonders with Lentils.
You can experiment and see how ingredients work together. The basics like garlic, carrots and onions for a good based. But you could add tomatoes, celery or bacon too. The flavour of lentils is versatile, so try out a few soup recipes to find your winners.
A Hearty Alternative to Meat:
Lentils have a wholesome earthy flavour that makes for a clever protein-packed alternative to meat.
We sometimes make a ‘vegetarian bolognese’ and simply use Lentils instead of mince. It’s a delicious vegetarian recipe which I’ll add to this blog at some stage. If you really want to try it, feel free to email or message me on Instagram, and I’ll send it to you directly.
You can also add lentils to wraps, along with fresh tomatoes and cucumbers. Delicious!
2. Chickpeas
Chickpeas contain even more protein and fibre than lentils, along with many other essential nutrients.
You can soak and cook dried chickpeas. Or just buy canned chickpeas, as I do. Canned chickpeas aren’t as nutritious as dried chickpeas and often contain a lot more sodium. So if you have time, use dried chickpeas. That said, canned chickpeas are still nutritious and super convenient of course! Note: When choosing your canned chickpeas, check the nutrition label and make sure you’re getting a brand with the least ingredients and the lowest sodium content.
Chickpea Salads:
One of the easiest ways to use chickpeas is to add them to your salads. If you don’t have much in the house, a can of chickpeas can come in handy in creating a nutritious filling meal.
An easy salad I often make is simply leaves (salad mix, rocket, or spinach), chickpeas, and tomatoes. Dress with a splash of olive oil, a squeeze of fresh lemon juice and salt to taste.
If I have, I’ll throw in some cucumbers or tuna to the mix.
Chickpea Stews:
You can also add Chickpeas to your stews.
They’re filling and packed with nutrients, and make an excellent meat substitute. Sometimes when we don’t have any meat in the house and want to make a wholesome stew, adding a whole can of chickpeas does the trick.
Homemade Hummus:
Another super recipe to make with Chickpeas is hummus. With only a few ingredients you can whip up this tasty snack or light meal in no time.
Homemade Hummus: 1 can chickpeas, 1 garlic clove, 1 heaped teaspoon cumin, juice of half a lemon (strained for pips), a quarter cup of olive oil. Blend the ingredients together until smooth. After mixing, add a teaspoon of Paprika and then mix again. Add salt and pepper to taste. Note: You can also add a couple teaspoons of Tahini (sesame) to your hummus to make it extra smooth.
Coupled with sliced carrots, this is a nutritious snack or light meal for any time of day.
If you’re on a budget, know that 1 can of chickpeas will make you quite a bit of hummus. At least 2 rounds of indulging 🙂
You could even enjoy some of your delicious homemade hummus for breakfast with a couple of boiled eggs. Eggs and hummus go very well together.
3. Oats
Oats are a great option for breakfast. Skip the readymade oats, and go for the plain old make-from-scratch oats box. They’re not difficult to make, and going basic will likely be cheaper. Read up on the different types of oats to understand what’s your options are.
Warm Breakfast for Champions:
There are so many ways to enjoy oats for breakfast. One way is to simply boil a cup of oats in water. Once cooked, you can actually just eat as is. Or create your own perfect blend. Stir in a little milk, or an alternative like coconut milk. Add cinnamon. Sweeten it up with honey or pure maple syrup. Top with sunflower seeds, chia seeds, or fresh fruit. Fresh bananas also taste great in a bowl of oats.
A warm nutritious bowl for breakfast, leaving you feeling full and energized for longer than most breakfasts.
Quick and Easy Oats and Yoghurt Breakfast
If you don’t have much time or not keen on cooking your oats, no worries.
You can buy Rolled Oats and simply mix them up with plain yoghurt. This way you’re basically treating Oats like a Muesli. Oats is a cheaper fibre option and doesn’t contain the sugar that usually comes in a bag of muesli. You can then add your own nuts and seeds (like sunflower seeds) to the mix, and top with fresh fruit for some sweetness. Here is an Easy Rolled Oats with Fruit and Yoghurt recipe to get you started.
If you have time, soak your oats overnight. Here is a soaked oatmeal recipe for you.
4. Eggs
Eggs aren’t that expensive, especially for the nutrients they offer. You can also eat eggs in so many ways, any time of day.
Egg Breakfasts:
Fried, scrambled, boiled, poached. Omelettes, french toast, egg muffins… the list goes on.
And so that you don’t get bored, mix it up. Sometimes I even slice red peppers and lightly fry eggs inside them. It changes it up and gets me eating a little more veggies. It’s a win-win.
Egg Salads:
Eggs are also great in salads and useful for at-work meals. You can simply take a couple of boiled eggs to work with you, and whip up a wholesome salad in no time.
For breakfast, add 2 boiled eggs, chopped up tomatoes, and a big handful of leaves (like rocket). Dress in olive oil, fresh lemon, salt and pepper.
For lunch, I’ll add a can of tuna to the mix. Tuna and eggs go really well together.
5. Basic Vegetables
Vegetables are generally cheaper than fruits. Especially simple veggies like carrots, onions and cucumbers. Browse the fresh vegetable section on your next shop, and look out for new veggies to try out in different ways.
Cool as a Cucumber:
Cucumbers are awesome vegetables, and usually pretty cheap. They contain lots of water too, so they add a wonderful freshness to a salad. Sometimes I’ve made a whole salad with only cucumbers, and tomatoes. Of course, always drizzled with some olive oil, fresh lemon and salt. Sometimes I’ll sprinkle some Chia Seeds on top for a little extra nutrition. Note: Chia Seeds are better soaked overnight as they are easier to digest and the nutrients are better absorbed. But, adding a sprinkle to a salad will also give you some added nutrition – and doesn’t it make it look oh so pretty? 🙂
Note: I know that Olive Oil is a little on the pricier side. But once you remove other less nutritious and more expensive foods, like junk foods and processed packaged foods, you’ll have extra cash to splurge on nutritious Olive Oil. You really can make your budget work for you. Invest in a grill pan too, as this way you can grill instead of fry, and save Olive Oil for salads only.
Super Soups:
Soups are a great way to eat well on a budget. Many well-priced veggies like carrots and onions can make up most of a tasty soup.
Super simple soup: Fry up a chopped garlic clove (and chilli flakes if you like) in a little olive oil. When you can smell the garlic, add a chopped up onion. Stir regularly until the onions start becoming translucent. Add a handful of chopped tomatoes (and any spices, like cumin, if you like). Stir and let the ingredients mix and infuse nicely together. Then add 2 cups of stock and a big handful of carrots. Perhaps add a handful of lentils now too. Leave to boil lightly with the lid off. When the consistency looks good, season with salt. Enjoy!
Note: Buy a whole chicken and roast it in the oven. You’ll get much more bang for your buck. You can enjoy a wonderful roasted chicken with vegetables or salad. Then, with the leftover chicken, you can make a huge pot of soup. You could make the above simple vegetable recipe, and simply add a cup of chicken instead of the lentils. You can keep it basic and still make something delicious and nutritious.
6. Spinach
Spinach doesn’t cost a lot, especially with all the nutrients this powerhouse vegetable contains. If you want to learn more about the benefits of eating Spinach, check out my Crazy Delicious Crustless Spinach Quiche post. Leafy greens like spinach have an incredible amount of essential nutrients and should be eaten regularly.
Spinach Salads:
Instead of regular lettuce leaves, try using spinach instead. You can go for baby spinach leaves, or simply break up some bigger ones. Either way, they add a lovely flavour. Add any ingredients you like – chickpeas, tomatoes, onions, beans, tuna. Or eat it plain, simply dressed with olive oil, fresh lemon and salt. Enjoy the simplicity!
Spinach Side:
Spinach makes a great side, especially with a protein like grilled chicken.
Steam your spinach: Steam, and when done, drain properly. It’s important to drain it very well – push down on the spinach in your colander with a fork or wide spoon to get excess water out – so that it is not watery. Then, chop it up in a bowl and mix with some freshly chopped garlic, olive oil, fresh lemon juice and salt.
Lightly fry your spinach: Warm a little olive oil, chopped garlic and chilli in a big or deep pan. As soon as you can smell the garlic and chilli (releasing flavour into the olive oil), add your fresh spinach. Keep stirring for a bit, and then cover the pan with a lid and leave on low heat for 5-10min. Check regularly, and when the spinach has wilted evenly it’s ready to serve.
Power Spinach Breakfast:
Another tasty way to eat spinach is for breakfast.
Heat up some chilli in olive oil in a deep pan. Add fresh spinach to the pan and cover with a lid, and let it cook on a low heat. When it looks ready (it’ll be half the size), crack your eggs over the top. Let it cook on a low heat and cover with a lid for part of it to cook the top of the eggs until they look ready. Yum!
7. Sunflower Seeds
I love sunflower seeds! They’re an awesome crunchy alternative to more expensive nuts and are jam-packed with nutrients.
Sprinkle them over breakfasts, salads, or just enjoy them as they are as a snack.
8. Chia Seeds
Chia seeds are an incredibly nutritious superfood and protein source. And they’re pretty well priced. One bag will last ages because you don’t need to use a lot to enjoy their benefits.
Classic Chia Pudding:
One of the best ways to eat Chia Seeds is to soak them overnight. Add 2-4 tablespoons of chia seeds to a cup of liquid to soak overnight. You can use milk, coconut milk, another milk alternative, or simply water. Enjoy the next day, topped with fruit. You can also add nuts and seeds of you have.
I know that Chia Seeds are better absorbed when they have been soaked, but I do sometimes just sprinkle a handful over my salads. You’ll still get some nutrients from them.
Bonus Tip
You can save a lot of cash by growing your own vegetables. I grow basil and have saved quite a bit of cash by not having to buy it. Seeds aren’t expensive, and all you need is a pot, soil and water.
This year we grew our own cayenne chillis and jalapenos too. How divine to simply pop out to the balcony and cut a couple chillis off the plant to add to your meal. It’s very rewarding and as fresh as it gets.
Don’t let growing your own scare you. Ask google for tips, and just go for it. Start by growing something you like to use all the time. Plants don’t ask for much. And if you take care of them, they’ll take care of you 🙂
Conclusion
I hope that this post has inspired you to add more of the above ingredients to your grocery basket on your next shop. Have some fun with them, try new recipes, and let me know how it goes in the comments below!
ciao for now xoxo
Other posts you may find useful:
- Homemade Fresh Chilli Sauce Recipe
- 6 Health Foods to Avoid and What to Eat Instead
- Cheap Healthy Foods to Always Have in Your Kitchen
