They provide an abundance of vitamins, minerals, and nutrients. Canned tuna is extremely rich in vitamin D which is necessary for bone health and the immune system. Canned salmon is rich in healthy omega-3 fats, which is amazing for heart and brain health.

Canned chicken is an excellent source of lean protein and is rich in vitamins and minerals like zinc and magnesium. How to Use: All of these items can be used in salads, sandwiches, dips, casseroles, pastas, grain dishes, served with crackers, or enjoyed on their own.

Benefits: Canned and boxed soups are a fantastic complete meal. Many soups are packed with protein, vegetables, and a starch, for an affordable price.

Many soups are rich in vitamins and fiber. Canned soups are great for busy days and are extremely convenient because they only require heating.

How to Use: Different canned soups include: tomato soup, vegetable soup, split pea soup, lentil soup, chicken noodle soup, and more.

Make sure to pick reduced sodium options for better health benefits. Broth-based soups generally tend to be lower in calories versus cream-based soups. Choose soups with a chicken, vegetable, or tomato-based broth. Benefits: Fresh fruit can be expensive and more time consuming when peeling and cutting is involved.

Canned fruit is a wonderful quick and easy option. Like canned vegetables, canned fruit is lower in fat and contains no cholesterol.

They are full of vitamins and minerals and just as beneficial as fresh fruit. Pro-tip: The most important thing to note when purchasing canned fruit is the liquid used in the can. Refrain from buying canned fruit in syrup this has added sugar.

How to Use: Canned fruit can be used in salads, pies, smoothies, oatmeal, enjoyed on its own, and much more. Photo Credit: Sarah Koszyk, MA, RDN Crockpot Vegan Chickpea, Sweet Potato, and Cauliflower Tikka Masala The perfect comfort meal especially for colder weather.

This Crockpot Vegan Chickpea, Sweet Potato, and Cauliflower Tikka Masala is packed with flavor and great for plant-based diets.

This is a delicious way to use your canned tomatoes and beans. The ginger, cumin, and turmeric provide a lot of immune support to keep us healthy and strong. Whether it be a busy day or a chilly night, this meal is hearty, savory, and warming.

Roasted Tofu with Harissa Sauce is an incredibly healthy vegan dish full of 7 grams of fiber and 10 grams of protein per serving. Harissa is a North African chili sauce easy to make and bursting with flavor. Add the sauce to chicken, beef, fish, pork, vegetables, or grains such as rice, couscous, or quinoa, for lots of good eats.

This recipe is the perfect side dish to any meal. It is savory and different from the standard sauerkraut because it uses tomato sauce. Croatian Sauerkraut is rich in probiotics which aids in healthy gut and provides strong immune support. The perfect hearty meal with delicious Italian flavors.

This Italian Sausage Rigatoni offers a variety of vegetables and includes both protein and carbs. And you can make it in just 30 minutes for a complete meal. This Easy Paella Recipe is done in less than 45 minutes and will leave you feeling like you went to a Spanish restaurant.

The recipe is infused with so much flavor and can be customized with many different items. We all have those days where we really don't feel like cooking, but don't want to go out and buy food.

This simple Green Bean Medley With Tuna Salad is the perfect way to use what you already have in your pantry and prepare in just 5 minutes. This Healthy Tuna Noodle Casserole uses a lot of items you might already have in your pantry, making it convenient and cost-friendly.

It is super simple and great for busy days. Best Budget-Friendly Foods for the Pantry by Tomato Wellness Dec 5, Food and Nutrition 0 comments. The best pantry items and how to use them Canned Tomatoes Benefits: Tomatoes offer a multitude of benefits, but canned tomatoes specifically, are an excellent source of lycopene.

Photo Credit: Sarah Koszyk, MA, RDN. The perfect comfort meal especially for colder weather. Search for:. Recent Posts Salad Pizza Zucchini Rollups Butter Chicken Chorizo Breakfast Burrito with Fire Roasted Salsa Mexican Vegetable Rice.

Recent Comments Healthy and Cost-Effective Grocery Items for Your Kids on Toby Amidor: 1 Canned Fan! It also breaks down more slowly in the body. One recent review of studies found that eating more whole grains lowers the risk of death from stroke and heart attack.

Like brown rice, whole-wheat pasta is a whole grain. The fiber it packs is good for controlling weight and blood sugar, and for fending off chronic conditions such as type 2 diabetes.

For quick and easy weeknight dinners, top your whole-wheat pasta with a jar of pasta sauce. Choose a tomato-based sauce such as marinara instead of creamy or cheesy sauces.

Tomato sauce is lower in calories and saturated fat. You could make your own pasta sauce with canned tomatoes. They make for a more rich flavor than fresh tomatoes. You can also mix them in with chili, curries, soups or gumbos.

Fish is an important source of omega-3 fatty acids. These fats are key to keeping your heart and arteries healthy. And in good news, the benefits of fish are the same whether you buy it fresh or stock up on more budget-friendly cans.

Try making salmon burgers with canned salmon. Mix up a classic tuna fish salad. Sardines are another great canned option: They have some of the highest amounts of omega-3s of any fish. In general, pick low-sodium fish canned in water not oil to cut down on calories. But it's cheaper, already cooked and lasts for months in your cupboard.

Try it in chicken salad, tacos, quesadillas or casseroles. And be sure to look for a reduced sodium option. Durward, PhD, RD. Durward is a nutrition specialist and an associate professor at Utah State University in Logan. A lot of brands contain much more sodium than is good for our health and more than you need to make your dish taste good.

Keep small tortillas around for Taco Tuesdays. Or choose larger ones for veggie burritos, quesadillas or making wraps instead of standard sandwiches.

Frozen veggies are picked at peak ripeness and frozen right away. That means they have all the nutrition of fresh, but they can last for months. You can transform the same ingredients in a hundred ways by using different combinations of seasonings.

These tiny, tasty foods that have been shown to help you live longer. Entrekin is an associate director of The Food Trust, based in Philadelphia. Buying nuts and seeds in bulk can make them more affordable. Choose unsalted when possible. Both are great snacks on their own — stick to about a quarter-cup per day they are high in fat.

Or use them to dress up salads, soups, baked goods and oatmeal. It provides vitamins, minerals and fiber, which Entrekin says helps:. Uncooked oats are a popular add-in for baked goods. And they make a great binding agent in meatballs or meatloaves.

Carbohydrate quality and human health: a series of systematic reviews and meta analyses. The Lancet. February 2, ; : Accessed on June 13, Dietary fiber: essential for a healthy diet. January 6, Accessed June 13, Chan School of Public Health.

Carbohydrates and blood sugar. Lycopene-rich tomatoes linked to lower stroke risk. October 10, Health effects of dietary risks in countries, a systematic analysis for the Global Burden of Disease Study May 11, ; : This material is for informational purposes only and is not medical advice.

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You would find these food items or ingredients in my store cupboard at all times. As much as I don't stock up on them like they are going out of season, I still have them in a good quantity for convenience.

I believe they are essential commodities every kitchen should have. That being said, I have found myself calling up friends for salt before on a Sunday morning not ideal at all but hey, I am only human.

When stockpiling, you might want to stock up for what will last you for up to a week or two weeks at least. The list below may seem exhaustive, but they are the basic essentials you would need in your store cupboard. Most of these ingredients are affordable and some you just need to top up as needed.

Adapt these pantry lists to suit you. Here are some suggested lists of food to stockpile in an emergency or any other time for convenience. Go for store-branded goods, it is a lot cheaper and has the same ingredients as your high street brand name. trust me on this one, read the labels and you be surprised.

Also, when stocking up on new items, bring out the stored ones and put the new ones at the back. That way, you get to use up the old stock before the new ones. Check your stock level and make a list to avoid impulse buying. If possible and when possible, stick to your list.

From the above spices, you can make Italian herbs, herb de provence and taco seasoning. This is the time to start making your own bread and easy homemade cakes. You can make a lot of meals from these pantry essentials, always check your cupboard and ask yourself if you really need to ring your takeaway or whip something up quick.

Pasta: spaghetti, linguine and the likes. I have simple pasta recipes you should try. Broccoli pasta and lemon garlic pasta.

Couscous: never cooked with couscous before then you should try this instant pot vegetable couscous. it can be made on the stovetop if you don't have a pressure cooker.

Noodles: instant ramen or egg noodles, any is fine. You never want to leave these essential items out of your pantry list plus a cup of good tea makes all situations better.

Until then, you can find her on Twitter , Facebook , Pinterest and at her blog: Veg Girl RD. I like the idea of combining half rice and half quinoa.

My biggest problem comes with flavoring the food. I am not spice-saavy and the more whole foods I use, the less added spices and bad stuff too are included, so my food tends to taste bland. Just buy hulled sesame seeds from the bulk bin and puree them in a blender or food processor until they turn into tahini.

Even my coffee grinder works well. I use it in my homemade hummus and my homemade Whole Foods kale dressing. My version even tastes better than WFs! Perfect tips!

People NEVER believe me when I tell them that fruits, veggies, and other nutritious foods are cheaper per serving than junk food. There is such a wealth of misinformation out there that leads people to believe that only rich people can eat well. Not true! It is cheap to eat well if you follow tips like these.

Awesome guest post. Thanks for sharing! Thanks for all the great ideas. We use canned foods in our house too. Do you know what brands are in BPA free cans?

I hate that most of them contain that. Hi Ali. You bring up a good point. Also, Pomi sells tomato products in aseptic packaging like soymilk boxes , and my guess is those would be BPA-free. Love the post. Thanks for the tips! We like to buy the lb bags of rice — really cheap and lasts for a long time.

Wow, I normally just read rather than comment have absolutely LOVED your Blog since I found it about a year and a half ago Kath but I was so impressed by this post. As a self proclaimed bargain hunter myself I hate paying retail! I loved the approach you took to still eat well while saving money.

Great ideas, and a really good guest post…thanks Kristine 🙂. This was so helpful! As a grad student, I am always grocery shopping on a budget, but often get pulled in my the Whole Foods produce section.

I recently got into frozen fruit, but I need to explore the frozen veggies too. So much cheaper. But I have a question for anyone who can answer:. This would save so much money especially with the amour of money I spend on milk because of cereal and smoothies.

I love this post! I did one like this a while a back…I found it was very helpful for moms to get organized and also be prepared when making homemade food!

I love this! I am currently finding myself really needing to cut back on grocery spending but still wanting to eat healthy. love this post, and so excited to try out some of these recipes!

Loved this post! Great post!! With whole grains like barley and farro etc an overnight soak in water in the fridge, then draining and cooking cuts the cooking time almost in half.

Going to a grocery market is just one of my stress reliever, I only go to the grocery once a week and it is every Saturday. I have always a list with me on what to buy to save money and time.

Thanks for a great blog post! I always love more ideas for saving money. Gosh, I wish we had Costco in Australia! Your email address will not be published. Notify me of new posts by email. This site uses Akismet to reduce spam. Learn how your comment data is processed. I'm a Registered Dietitian, healthy eater, and mom of two from Charlottesville, Virginia.

Plus a sprinkle of nutrition, home life, beauty, parenting, and travel. about privacy policy contact. Skip to main content Skip to primary sidebar Skip to footer toggle menu.

Instagram Facebook Pinterest YouTube. Search this website. Canned Foods Healthful canned foods enjoy some good real estate in our pantry. Baked Garbanzos with Fresh Feta 2.

Dried Beans While canned beans are convenient and nutritious, dry beans are usually cheaper. Whole Grains I would say most of our dinners rely on some type of whole grain, like bulgur, brown rice, barley, whole wheat pasta, or whole wheat couscous but this can sometimes be hard to find.

Bulgur wheat, barley and short grain brown rice. Frozen Fruit I feel the same way about frozen fruit, and I keep a large reserve available for my morning smoothie habit. Fresh Vegetables There are a handful of fresh vegetables that I consider pantry staples because they last for so long.

Non-dairy Milk Talk about convenient. Flavorings This last one is a bit of a catch-all, but so important.

Combine the chicken, cheese, herbs, and beans on this list with sun-dried tomato tortillas to make one killer quesadilla. Pasta Sauce: A good pasta sauce can turn your humble pasta dish into a gourmet meal. Keep a jar of marinara sauce in your pantry and elevate it with sautéed garlic, onions, and a dash of red pepper flakes.

Voilà — a restaurant-worthy meal! Cheese: While some gourmet cheeses can be expensive, there are budget-friendly options that can add oodles of flavor to your dishes. Grate some cheddar on your baked beans, sprinkle mozzarella on your homemade pizza, or melt Swiss cheese onto your quesadillas.

Another added benefit is that most cheeses last longer than most people think. Chicken: Chicken is often one of the more affordable meat options.

Buy bone-in, skin-on chicken thighs or drumsticks to save even more. You can roast, grill, or sauté them with your favorite spices and herbs for a delicious, cost-effective protein source. Chicken also keeps well, so you can cook a batch and then portion it out for your recipes all week. Bread: A loaf of bread is the ultimate budget staple.

You can use it to make sandwiches, toast for breakfast, or even croutons for soups and salads. Much like the quesadilla previously mentioned, sandwiches are the ultimate in versatility.

Use chicken, cheese, and pasta sauce from this list to make a hearty Chicken Parmesan sandwich. The best part about these budget-friendly pantry staples is that you can mix and match them to create a wide variety of dishes.

For example, you can use rice, beans, tortillas, and cheese to make delicious, wallet-friendly burritos. Or, use pasta, pasta sauce, chicken, and some dried herbs to craft a fabulous Italian-inspired dinner. With these pantry staples, you can enjoy a diverse menu while saving money.

Happy cooking! Looking for some recipe inspiration? Check out this link! One-Pot Pasta with Tuna : Use the one-pot pasta cooking method to make this tuna pasta recipe that calls for just 5 ingredients and is ready in just over half an hour.

For extra crunch and a tuna noodle casserole feel, sprinkle this speedy pasta dish with toasted whole-wheat panko breadcrumbs. Ready in: 25 minutes. Serve with a piece of crusty bread to soak up the sauce.

Black Bean Tacos : Mixing mashed canned beans with whole beans and seasonings makes an incredibly simple taco filling from your pantry.

Top these speedy 5-ingredient tacos with lettuce, tomato and salsa or any of your favorite taco toppings. What to buy fresh: Hard taco shells and fresh toppings of your choice, like lettuce, tomatoes or sour cream.

Ready in: 30 minutes. Chili-Topped Sweet Potatoes : Top as you see fit, with whatever ingredients you may have on hand. Sliced scallions, chopped fresh cilantro, diced avocado, and sliced jalapeños are all tasty choices.

Kitchen staples: Onion, garlic, chili powder, cumin, oregano, coriander, canned tomatoes, sweet potatoes. What to buy fresh: Lean ground beef, red bell pepper, shredded cheese.

Chicken-Quinoa Fried Rice : Regular fried rice gets a protein boost when rice is swapped for quinoa in this healthy dinner recipe. Feel free to use any vegetables you have on hand-broccoli, green beans and mushrooms are all good options. Serve with hot sauce if desired.

Black Bean Soup : This Southwestern-flavored black bean soup is made with canned beans and pantry-staple spices, so it comes together in minutes. Serve with bread to sop up any remaining soup, or tortilla chips with salsa. Don't Miss!

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