Pocket-friendly pantry items -
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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SHARE Facebook Linkedin Pinterest. Canned beans Red, black, kidney, pinto — canned beans part of the legume family are a common pantry staple.
Roll them into a tortilla with canned chopped tomatoes and salsa for burritos. Pile pinto or black beans on top of a baked potato.
Add shredded cheese, canned corn and salsa for a Southwestern-style loaded potato. Lentils Lentils have all the benefits of beans and are super easy to use in many ways.
Brown rice When shopping for rice, try to get brown instead of white, Dr. Whole-wheat pasta Like brown rice, whole-wheat pasta is a whole grain. Pasta sauce For quick and easy weeknight dinners, top your whole-wheat pasta with a jar of pasta sauce. Canned tomatoes You could make your own pasta sauce with canned tomatoes.
Canned fish Fish is an important source of omega-3 fatty acids. Tortillas Keep small tortillas around for Taco Tuesdays. Traditional pasta sauce isn't only for spaghetti — although that's a quick and easy weeknight meal.
You can use leftover marinara sauce to make stuffed peppers , chicken Parmesan , meatloaf , pizza, and so much more. Next time you're at the store grab the multipack of sauce; it will save you extra money and provide you with multiple meals for the month.
Canned meat, like chicken, salmon, and tuna, is a great alternative for fresh meats. And it's a non-perishable item that will last significantly longer than fresh meat would, even in your freezer. Canned tuna can be used to make sandwiches, salads, and casseroles.
While canned chicken can be used for soups, salads, and, of course, dips. Combine with a bit of breading, spices, and egg for fast and flavorful cakes or patties. Stock is a common ingredient in soups, sauces, and casseroles.
You can also use chicken stock to flavor your rice or other grains and sautéed vegetables. And a bit of stock can help you stretch soups and sauces if you need a bit more for a full meal. Peanut butter is an inexpensive and versatile ingredient because it can be used in every meal of the day.
From smoothies to peanut butter and jelly sandwiches to peanut butter noodles , and tons of peanut butter desserts, the jar in your pantry will certainly not go to waste. And if you have a peanut allergy, you can substitute other nut butters, like almond butter , in many recipes.
So many recipes start with oil, and for typical cooking applications, a standard olive oil is all you'll need.
But buying a high-quality extra-virgin olive oil is important if you plan to make no-cook dishes, salad dressings, and sauces. Why's that? Cheap olive oils taste like bad olives.
Good oils have a bright, floral flavor that shines through what you're eating. While a higher quality oil may be a bit pricey, remember you're using teaspoons or tablespoons at a time, which stretches the cost out over dozens and dozens of meals.
Have you ever wondered why so many recipes call for garlic? It's because garlic is an aromatic ingredient it has a distinctive smell, and smell is an important factor for taste , and it's an easy way to add a ton of flavor to your meal.
There are so many ways you can add garlic to your dish based on preference and even budget — you can use fresh garlic cloves, store-bought minced garlic, or garlic powder.
Fresh garlic is usually preferred, but any garlic will work to pack in the flavor. Ground meat, like beef, turkey, and chicken, is great for making a quick and easy meal.
You can make soups, casseroles, hamburger patties, and tacos with ground meat. Ground meat isn't the most inexpensive meat, especially depending on how lean you want it, but it's a good thing to buy in a bulk package and freeze for later.
And because it's so versatile, you can almost always replace one ground meat with what's on sale — like ground beef for ground turkey. Frozen vegetables are often cheaper than fresh veggies, and they last much longer. And because you can buy a bag of mixed vegetables, there are so many ways to add veggies to your meal.
You can add frozen spinach to quiche, mixed vegetables to fried rice, and corn to tortilla soup. Or you can heat up your favorite veggies and eat them as a side dish.
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by Tomato Pocket-frienrly Dec 5, Pocke-tfriendly and Pocket-friendly pantry items 0 comments. From tomato Free baby sample kits to Gardening sample websites peas, here are the best budget-friendly foods Pantey the pantry. Eating Pockket-friendly does not need to be expensive. There are great options to make a complete and wholesome meal at home using canned goods. A complete meal consists of at least half the plate filled with vegetables, a protein source fish, chicken, etc. Canned goods offer a variety of affordable, pre-cooked or ready-to-eat ingredients, perfect for an easy-to-make meal.Pocket-friendly pantry items -
BAKING POWDER BAKING SODA I love baking and since most cookies, cakes and brownies require baking powder or baking soda, I make sure to always keep them in my pantry! A few of our favorite easy desserts are Chocolate Chip Blonde Brownies , Best Ever Chocolate Cake and Easy Apple Dumpling Dessert.
COCOA POWDER I love using cocoa powder to get my chocolate fix with baked goods, Easy 3 Ingredient Healthy Fudge or even homemade hot cocoa. It is also great for things like Super Easy Homemade Chocolate Syrup and homemade Peppermint Mocha Frappes. PEANUT BUTTER From peanut butter and jelly sandwiches to energy bites to baked goods to Healthy Peanut Butter Fruit Dip , this is one of those inexpensive versatile ingredients that is just smart to keep on hand!
Plus, if you need a quick pick-me-up, a spoonful of peanut butter with a few chocolate chips does the trick perfectly.
OIL Besides the traditional uses in baking and frying, I also use oil for making my own salad dressings and vinaigrettes. One of our favorite homemade dressings is my easy Mexican Dressing.
RICE This is probably one of the most frugal pantry items and very versatile too, plus a little bit of uncooked rice ends up being quite a lot once cooked! Rice can stand alone by itself as a side dish and of course, is delicious in main dishes as well.
I love using beans to make Creamy White Chicken Chili , 5 Minute Bean Dip and these Easy Mexican Rice Bowls. Making your own Homemade Refried Beans is so easy and cheap too! Super Easy Beef and Macaroni Skillet is one of my go-to recipes for busy days.
We also love this No Boil Lasagna recipe too! DRIED HERBS SPICES Dried herbs and spices are a great way to add flavor to your recipes.
And while I occasionally buy fresh herbs, using dried is much more economical and they last much longer too! A few of the ones that I use regularly: basil, oregano, Italian seasoning, onion powder, garlic powder, chili powder, cumin, red pepper, cinnamon, nutmeg.
CHICKEN STOCK BOUILLON Chicken stock is a common ingredient in soups and casseroles and is super easy to make yourself! I also like to keep bouillon on hand since some recipes call for that instead.
Also, if I happen to be out of liquid chicken stock, I can always use the bouillon to make some- although the stock made using bouillon is not nearly as tasty or as good for you as the real thing!
VINEGAR This is another ingredient that I use to make homemade salad dressings. I also use it for various other recipes and it works great as a natural cleaner too! SALSA I have quite a few Mexican-inspired dishes that call for salsa, so I like to always keep this on hand.
chips and salsa! DICED TOMATOES These are super inexpensive and way cheaper than buying fresh tomatoes. I love using them in recipes to give a bit of added flavor and color.
And I even show you how to can diced tomatoes yourself if you want to try that. PASTA SAUCE I know making your own pasta sauce is pretty easy, but since I can buy it so inexpensively, I prefer to just do that. Pasta sauce is great for a quick meal of meatball subs, pizza, spaghetti or, lasagna to mention just a few.
KETCHUP, MUSTARD, MAYO Okay, so maybe I should have listed these 3 things separately. I use many more condiments than these, but these are the three that I think every kitchen should for sure stock. BREAD I typically make my own bread , but it is something that I always keep on hand.
We often use it to make sandwiches for lunch, toast it to eat with eggs and occasionally use it in recipes like my Cheeseburger Casserole too! TORTILLAS I use these all the time to make enchiladas, tacos, quesadillas and wraps. In fact, these Salsa Ranch Chicken Wraps are one of my favorite quick meals!
And these easy recipes with tortillas are also great as well. ONIONS GARLIC I use both of these items regularly to inexpensively add extra flavor to lots of different recipes. Of course, you can always freeze them too , if you prefer.
CARROTS These are not only a great addition to many soups, but they also make a healthy snack or side dish. POTATOES Super versatile!
You can use them in soups, casseroles, breakfast dishes or side dishes. A few of our favorite potato recipes are Creamy Sausage and Potatoes , Cream Cheese Potato Soup with Ham , and Country Potato Soup.
But, I like to enhance my overall intake by using fresh along with some convenient frozen options. Edamame, super sweet corn and petite peas are our standards, and we use them in soups, casseroles and succotash. Depending on the particular fruit or vegetable, they can have more beta-carotene and vitamin C but be lower in polyphenols and anthocyanins these are both healthful substances in plant foods.
I feel the same way about frozen fruit, and I keep a large reserve available for my morning smoothie habit. My much-loved favorites are raspberries, strawberries, mango and cherries and I find regular opportunities to use them all in muffins or salads or on top of frozen whole grain waffles when we have breakfast for dinner.
Freezing your own berries in the summer makes a lot of financial sense and I freeze my own bananas and avocados for smoothies, too. Right now we live in a condo and are limited to the 4 cubic feet of a standard freezer-on-top refrigerator, so space is at a premium.
My dream is to one day have a dedicated chest freezer so I can fill the 20 cubic feet with colorful, fiber-rich, budget-friendly frozen goodness. I rely on Costco for the best price on 1 lb.
Parmesan and 2 lb. sharp cheddar, which are our two favorites. Controlled amounts of cheese are a fairly common ingredient in our vegetarian meals and we always manage to use up the bigger bricks before they go bad. There are a handful of fresh vegetables that I consider pantry staples because they last for so long.
I now buy potatoes, onions, and carrots in the big bags to get a better price, and rely on them for weeks, here and there, in our favorite recipes. A recent trip to the Grocery Outlet left me with some fresh foods and some pantry staples, all at good prices. Talk about convenient. The use of shelf-stable aseptic boxes for non-dairy milk means you can buy 12 quarts at a time, for a better price, and it will last for months.
Soymilk is much higher in protein and almond milk is often lower in calories, and the other popular non-dairy milks, like rice and oat, vary somewhat. So, we rotate. We buy by a case of one, then a case of another the next time, and so on. We go through a lot since we use it in smoothies, soups, sauces, and baking.
This last one is a bit of a catch-all, but so important. I also try to buy these at the best possible price which usually means a larger container. But I store nearly all of them in the refrigerator and they last for what feels like forever.
Examples are low sodium soy sauce or tamari, real maple syrup, and a dry cooking wine like Sauvignon Blanc.
I also keep a selection of nut butters around peanut, almond, and cashew for use in dressings, soups and spreads, along with my favorite veggie broth for soups and stews. Building meals from these affordable pantry staples is one strategy for maximizing your grocery dollars, but there are several other ways to save, too.
I learned how to make the most of coupon and shopping apps on my phone to find deals wherever I can. And instead of shopping at the local food co-op and Fred Meyer, I now shop mostly at WinCo Foods which is new to our town, and a whole lot cheaper. I also frequent discount stores like Grocery Outlet, Deals Only and Big Lots to pick and choose some healthy favorites.
As someone who teaches about nutrition for a living, I wanted to prove to myself that healthy eating on a budget is possible, and I have. Recently, a new study actually quantified the price tag for eating well. Kristine Duncan, MS, RD, CDE is vegetarian dietitian, adjunct faculty member at Skagit Valley College, freelance writer, and nutrition blogger.
She lives in Bellingham, Washington but dreams of moving to Italy someday and getting paid to eat pasta and cheese for a living. 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. List of Partners vendors. Healthy Eating Budget Cooking Guide. By Victoria Seaver, M.
Victoria Seaver, M. Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont.
Victoria has been a part of the EatingWell. com team since EatingWell's Editorial Guidelines. Trending Videos. Was this page helpful? Thanks for your feedback!
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Pocket-feiendly husband Gardening sample websites I had a bit Pocket-friendly pantry items a shock oPcket-friendly year when he unexpectedly pantrh his job after 15 years. It otems a great deal of Gardening sample websites and meant a lot of Pocket-griendly changes for us since our income was cut so drastically. But like with all things, time brings perspective. So, my goal was clear: get by with less money while still serving delicious, nutritious meals. This is especially true as I try to eek out a few more meals from the same lot of groceries. Healthful canned foods enjoy some good real estate in our pantry. Learning how to stock a Pocket-friendly pantry items on Pockeet-friendly budget can be Sample discount codes. When Gardening sample websites is tight, the last thing item want to Branding request is spend money on itms things to pantru a frugal pantry. But, learning how to build up your pantry will actually save you money in the long run and even work up to how do you stock a pantry for 3 months and beyond. Of course, your pantry staples to stock up on a budget may look a little different than our pantry list based on your dietary needs and food likes and dislikes. So think about those things when learning how to stock your pantry on a budget.
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