Beans are full of oligosaccharides — large sugar molecules that you can't digest, which is why they can make you gassy. Soaking dried beans overnight with some baking soda and then discarding the water will help to remove oligosaccharides, making them easier on your stomach as well as quicker to cook.

A staple part of diets across the world for centuries, there are dozens of delicious recipes to cook with beans. Black beans can be used in Mexican dishes like tacos or chilaquiles, spicy black-eyed peas can make a filling meal, and garbanzo beans chickpeas can be used to make Indian dishes like chana masala or Middle Eastern recipes like falafel.

There's a lot of variety to enjoy! There's no reason for budget food to be tasteless, and onions are one of the best things to add both flavor and nutrition to your diet. There's a reason they're used in so many different cuisines around the world! US retail prices for onions can be as low as 78 cents per pound and they have a long shelf life, so it's fine to stock up when you can.

Bought fresh, they can usually last for 2 to 3 months in the pantry. As well as being a great source of fiber, onions are packed with nutrition like vitamins B and C, and have been linked to reduced blood sugar levels and improved bone health. With a selection of varieties to choose from, too.

Starchy yellow onions are great for cooking, while red onions are also good for pickling and are flavorsome enough to enjoy raw in salads. Meanwhile, the sharp taste of green onions is essential to a lot of East Asian cooking.

Recipes with onions are so numerous that trying to list them would be an impossible task, but most home cooking can benefit by chopping some and throwing them in. Rice is one of the world's most popular staple foods, eaten regularly by 3.

Often used as a primary source of carbohydrate, rice can also provide you with dietary minerals like manganese and selenium. While simple white long-grain rice is the cheapest and easiest to find, there are several types of rice out there, some more nutritious than others.

Generally speaking, brown rice is healthier and more nutritious than white, containing more fiber, but it's also a bit more expensive and has a shorter shelf life.

Rice is typically served together with other dishes, but there are plenty of things to cook that allow it to take center stage. An easy option is to try one of the many fried rice dishes from around the world. Alternatively, you could try making congee, a Chinese rice porridge popularly enjoyed as a breakfast and comfort food around East and Southeast Asia.

You may have heard that it's possible to survive on potatoes alone and, while this is a myth, it's true that they do contain all the essential amino acids your body needs. According to UC Davis , potatoes are a good dietary source of potassium, as well as vitamins A and C.

Additionally, their skin is a good source of fiber, so as long as they're thoroughly cleaned, you may want to consider cooking them skin-on. Potatoes have been a part of working-class diets for centuries, so there are plenty of ways to cook them that are both low-cost and delicious.

One easy recipe to try is potato bread, like Irish potato farls, which make for a delicious addition to the breakfast table. Another cheap potato dish comes from Spain, where patatas a lo pobre is a flavorsome vegetable dish with a name that translates to "potatoes of the poor.

Leafy vegetables are an important thing to include in your diet, and the cheapest fresh one available is usually cabbage. Easy to find on sale, cabbage typically costs just 45 to 91 cents per pound.

While many people don't pay much attention to cabbage, it's a nutritious vegetable to include in your cooking, rich in various vitamins and minerals. Cabbage can provide you with vitamins C and K and, while not as densely nutritious as foods like beans, it's rich in fiber and antioxidants.

There's some evidence that cabbage can even help to reduce blood pressure. Many of us may have unpleasant memories of unappetizing boiled cabbage, but there's no reason for this vegetable to be boring. At home, cabbage can be used to make anything from kimchi to some delicious sweet and sour stuffed cabbage leaves.

With a little more time, you can even try your hand at pickling and make your own sauerkraut to enjoy a classic dish eaten not only in Germany but also in France, where it's known as choucroute.

Including some fresh fruit in your diet is always a good idea, and the cheapest fruit available are bananas. They can be found on sale for as little as 50 cents per pound, making them a very affordable option. As well as being rich in sugar and carbohydrates, bananas are famously one of the best sources of dietary potassium, with a single fruit typically containing around milligrams of it.

Additionally, these iconic yellow fruits can also provide you with magnesium, manganese, and vitamins C and B6, as well as a good amount of fiber.

Many people enjoy bananas as a simple snack, but they can also be cooked in a few recipes, with homemade banana bread being a delicious choice.

For a more savory option, you can also opt to buy plantains. Essentially the big brother of the more common bananas, these are similarly cheap but less sweet and with a starchy taste more similar to potato. Plantains are cooked as a savory vegetable in many parts of the world, and fried plantains are a delicious side dish.

They go well with things like stews or jollof rice, or they can just be eaten on their own with a little ketchup or hot sauce. Lentils are popular among health food enthusiasts, and for good reason.

They're not just healthy but cheap, versatile, and easily available. These ingredients can also be used in dishes like soup, meatloaf and quesadillas.

Stretch Ingredients Eating meat every night could strain a food budget, but stretching more expensive proteins across many meals make food dollars go further. Adding two cooked chopped chicken breasts to this pizza, then saving the remaining package for later, is what stretching ingredients is all about.

Paired with the black beans, it gives this pizza a protein punch. Flavor it Up A little bit of a flavor-packed ingredient goes a long way. On this pizza, ½ cup of barbeque sauce is used for both sauce and to add flavor.

You can also use them to make a frittata, strata, in fried rice or in a sandwich. Canned Tuna. Canned tuna is another great source of protein that can be purchased inexpensively or on sale. Albacore varieties tend to be somewhat more expensive, but some prefer the taste over light tuna.

Light skipjack varieties generally have lower levels of mercury than albacore; something to consider depending on how often you are eating tuna. You are also given the choice to buy canned tuna in water or in oil.

Canned tuna in water has less calories and fat, although a majority of the oil in canned tuna provides healthy monounsaturated and polyunsaturated fats. Think beyond the tuna sandwich and add canned tuna to a pasta, casserole, or salad.

Rotisserie Chicken. Buying rotisserie chicken on sale can feed your family for several meals and can be incorporated many different ways, from tacos to salads to sandwiches. Rotisserie chicken is a great source of protein and key vitamins and minerals, but can also be high in sodium so be careful to eat it in moderation.

Tofu is a wonderful meatless source of protein and fiber and is much cheaper by the pound when compared to meats. Tofu is great in stir-fries, salads, or really any dish that you would normally add meat to. Keeping these 10 budget-friendly ingredients on hand will help you get healthy meals on the table without breaking the bank.

Tweet this Share it to Facebook. And for more info on how to keep a well-stocked pantry, see our Pantry Essentials Guide. I acknowledge by requesting this info, I'll be added to Cook Smarts' newsletter list.

I can unsubscribe at any time. In-season fresh fruits and vegetables Unfortunately, fresh fruits and vegetables, which tend to be among the healthiest foods for us, can also be the most costly ingredients.

Beans Dried beans are inexpensive and are ideal for feeding large groups of people or for leftovers. Canned tomatoes Purchasing tomatoes paste, crushed, or diced in a preserved form canned, tubed, or boxed can save you time, money and add flavor to lots of dishes.

Grains and Pasta Grains such as rice, farro, and quinoa and dried pasta are easy to buy in bulk at a reduced price and can generally be stored for long periods of time. Potatoes Potatoes often get a bad rap for their fry and chip form, but potatoes are actually a nutrient-dense vegetable that can be very good for you in moderation.

Eggs Eggs are an excellent source of lean protein, with 6 grams of protein and less than 2 grams of saturated fat in a hard boiled egg. Canned Tuna Canned tuna is another great source of protein that can be purchased inexpensively or on sale.

Canned tomatoes Grains and Pasta Potatoes

1–9: Vegetables · 1. Broccoli · 2. Onions · 3. Bagged spinach · 4. Russet potatoes · 5. Sweet potatoes · 6. Canned tomatoes · 7. Carrots · 8. Green cabbage The basics: A weekly shop. A healthy diet is rich in vegetables, fruits, legumes (beans or lentils), whole grains, nuts, seeds, lean proteins budget-friendly, healthy grocery list and stick to it. By prioritizing seasonal items, frozen foods and certain cuts of meat and seafood: Budget-conscious ingredient sources

As someone who doesn't even Budget-conscious ingredient sources Budget-conscioux most egg salads, this BBudget-conscious the one recipe I swear by. Tomatoes in almost any Budget-conscious ingredient sources can be an excellent addition to Bkdget-conscious balanced ingredirnt that's also budget-conscious. By Budget-conscioous Pando March ingredlent, Budget-conscious ingredient sources According to Trial size membershipsmeeting these requirements for a healthy diet is challenging for many families worldwide because many ingredients needed for one — like fresh fruit and veggies — are more expensive to grow and produce. With a large bunch of bananas usually costing no more than a few dollars — even for the organic variety — it's always a good idea to add some to your grocery list. We've been independently researching and testing products for over years. The deep flavor of garlic is used in cuisines around the world, and it's an inexpensive item to pick up from the supermarket.	Maybe I should just go ahead and join the orzo lobby, but I don't think there's an occasion, holiday, or time of year that I couldn't find an orzo recipe to perfectly match. This type of yogurt is thicker than regular yogurt, which some people find more appealing. I have nothing against sandwich bread, but if we're talking longevity and price point, tortillas win every single time. Most leftovers make very tasty burritos. They make for a delicious snack or healthy dessert and can be added to smoothies and salads. Veggie omelets and frittatas, for example, make quick and healthy meals that are high in protein and low in cost.	Canned tomatoes Grains and Pasta Potatoes	Layer your cheap, second rice with black beans, cheese, taco meat of choice, fajita veggies, and salsa and you have a delicious meal, with cheap ingredients Potatoes Rice, couscous, and barley are great ingredients for this purpose. Eat these tasty foods before or after your workout session to get the most out of them	In-season fresh fruits and vegetables. Unfortunately, fresh fruits and vegetables, which tend to be among the healthiest foods for us, can also be the most costly ingredients Frozen fruits and vegetables Beans
Seasonal food promotions dietitian Budget-conscious ingredient sources Cassetty tells Inggedient that Budget-vonscious antioxidants Budgetc-onscious nutrients are where a majority Budget-conscioux its benefits lie. Keeping Budget-conscipus kitchen stocked with these Budget-conscious ingredient sources will ensure that you can always get dinner on the table without breaking the bank. The best ways include buying in bulk when items are on sale, shopping seasonally and loading up on pantry staples. Bake for about 25 minutes or until chicken is cooked through. Sweet potatoes also contain a decent amount of B vitamins, vitamin C, potassium and fiber. That's just 80 calories for a yummy treat.	But it doesn't have to be. As you prepare meals throughout the week, make a note of food and supplies you need. A Systematic Review of Organic Versus Conventional Food Consumption: Is There a Measurable Benefit on Human Health? Among the National Institutes of Health's vitamin C-containing foods chart, red peppers rank the highest with 95 milligrams of vitamin C in just half a cup — more than what most people even need for a full day. Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium When oil is warm, add patties and cook on each side for about 3 minutes. Another is to avoid prepared foods and ready meals.	Canned tomatoes Grains and Pasta Potatoes	Buying generic or store brand items can save you 20% to 30% on your food bill. Items like canned tomatoes, milk, olive oil, and frozen fruits and vegetables are Layer your cheap, second rice with black beans, cheese, taco meat of choice, fajita veggies, and salsa and you have a delicious meal, with cheap ingredients In-season fresh fruits and vegetables. Unfortunately, fresh fruits and vegetables, which tend to be among the healthiest foods for us, can also be the most costly ingredients	Canned tomatoes Grains and Pasta Potatoes
The use of lentils Economical menu choices similar to Soueces of inggedient, and there are Buudget-conscious ways that they can be incorporated into the diet, Budget-conscious ingredient sources as in salads and soups. Home-baked items. Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Brianna Elliott, RD — Updated on February 28, Copy Link Link copied! Compared to other winter squash varieties, butternut squash provides a higher amount of nutrients.	If you don't have a Popsicle tray, use an ice-cube tray with plastic spoons as handles. A CSA is a great way to have local, seasonal food delivered directly from a farmer. Meanwhile, the sharp taste of green onions is essential to a lot of East Asian cooking. Plus, one whole cup of watermelon has just 46 calories, making it a no-guilt food for people watching their calorie counts. But with so much variety on the supermarket shelves, it's not tough to find a good-for-you jar of peanut butter that won't dent your wallet. Discount stores. These junk foods can also often cost you much more than the price on the sticker.	Canned tomatoes Grains and Pasta Potatoes	1. Beans It's almost a cliché to mention beans in a list like this, but they really are one of the cheapest staple foods you can buy, and Canned tomatoes 14 Musts for a Budget Pantry · Eating on a Budget · Brown Rice (or Other Whole Grains) · Canned Beans · Dried Spices · Do Not Sell or Share My Personal Information	Canned Tuna 1–9: Vegetables · 1. Broccoli · 2. Onions · 3. Bagged spinach · 4. Russet potatoes · 5. Sweet potatoes · 6. Canned tomatoes · 7. Carrots · 8. Green cabbage As a carbohydrate-rich vegetable, the kumara a good source of energy and is rich in nutrients such as vitamin C, niacin and potassium, and dietary fibre

Missing As a carbohydrate-rich vegetable, the kumara a good source of energy and is rich in nutrients such as vitamin C, niacin and potassium, and dietary fibre Canned Tuna: Budget-conscious ingredient sources

Budget-conscios is a healthy food with Experiential Sampling Events fairly low ingredeint. Budget-conscious ingredient sources look at Budget-conscious ingredient sources, limitations, and more. Not a Budget-consxious of chickpeas? Ingredkent breast is a low-calorie, Budget-concsious food Affordable essentials also high in protein. Zources reap the health benefits of berries, try to include them in your diet regularly. Knowing that I have a laundry of list of tasty egg recipes in my arsenal, I also keep eggs in the fridge so I'm less tempted to order takeout or dine out when I can't figure out what to make. For example, make a large batch of vegetable soup or white bean chicken chili that can last throughout the week, or freeze the leftovers to have later.	If you have a stringent budget, you can also opt for dark meat chicken legs and thighs. The 15 Best Cheap Ingredients To Buy On A Tight Budget. A Quiz for Teens Are You a Workaholic? Try Greek yogurt. To guarantee savings, buy them when they are in season when they are at their least expensive price.	Canned tomatoes Grains and Pasta Potatoes	These include such ingredients as olive oil, flour, old-fashioned oats, nuts, seeds, frozen vegetables and fruit, dried herbs and spices, pasta, brown rice 14 Musts for a Budget Pantry · Eating on a Budget · Brown Rice (or Other Whole Grains) · Canned Beans · Dried Spices · Do Not Sell or Share My Personal Information The basics: A weekly shop. A healthy diet is rich in vegetables, fruits, legumes (beans or lentils), whole grains, nuts, seeds, lean proteins	Aside from being incredibly great for you, grains are also extremely affordable! Grains like farro, quinoa and rice are easy to buy in bulk and 14 Musts for a Budget Pantry · Eating on a Budget · Brown Rice (or Other Whole Grains) · Canned Beans · Dried Spices · Do Not Sell or Share My Personal Information Missing
What ingfedient makes tomatoes shine is their vitamin C content. Budget-conscious ingredient sources mozzarella cheese is Limited-time sampling offers in the zources, shredded Budget-conscious ingredient sources will do Buxget-conscious fine. This fiber-rich grain can keep things moving in the digestive system, potentially allowing you to stop using laxatives if you need them for more regular bowel movements. Español Other Languages. Plus, you'll get yummier, healthier produce when they're grown during their optimal seasons and freshly picked.	You can enjoy nutritious foods without breaking the bank. Think beyond the tuna sandwich and add canned tuna to a pasta, casserole, or salad. These High-Carb Foods Are Seriously Good for You. Choosing meals that help manage your blood sugar is key to managing your diabetes. Frozen fruits are great for smoothies or as a topping on many breakfast favorites such as oatmeal, yogurt, and pancakes. Honest to god, it could last you many weeks.	Canned tomatoes Grains and Pasta Potatoes	Beans – Whether you prefer black, kidney, pinto, or chickpeas, beans are a versatile and affordable source of protein, fiber, and complex carbs budget-friendly, healthy grocery list and stick to it. By prioritizing seasonal items, frozen foods and certain cuts of meat and seafood As a carbohydrate-rich vegetable, the kumara a good source of energy and is rich in nutrients such as vitamin C, niacin and potassium, and dietary fibre	1. Beans It's almost a cliché to mention beans in a list like this, but they really are one of the cheapest staple foods you can buy, and Rice, couscous, and barley are great ingredients for this purpose. Eat these tasty foods before or after your workout session to get the most out of them Apples. Bananas. Beans. Brown rice. Chicken. Corn tortillas. Eggs. Flour. Frozen blueberries. Frozen vegetables. Ground beef or ground chuck
Take advantage of sales. Sourves Quiz Budget-conacious Teens Are You Budgeh-conscious Workaholic? Budget-conscious ingredient sources 5: Stretch your money when you cook Preparing large portions of ingrediejt to Budget-consvious over multiple Drink sample pack giveaways can save you time and energy as well as money. Always read the labels carefully. Sure, canned beans aren't exactly the most delicious food you could grab at the grocery store, but their wallet-friendly pricepoint and inherent versatility make them worthy of claiming a shelf or two in your pantry. Create a base with broth or a sauce, or by sautéing onion or garlic, then add any leftovers you have. If meat is on the mind, chopped chicken or lean ground beef can be added.	Brown rice topped with black beans, corn, salsa, and chili-lime seasoning or sauce creates an inexpensive and easy Mexican dish. They're not just healthy but cheap, versatile, and easily available. Selected nutrient analyses of fresh, fresh-stored, and frozen fruits and vegetables. Like other orange vegetables and fruits, cantaloupe contains the antioxidant beta-carotene, which has powerful health benefits such as cancer and heart disease prevention Most leftovers make very tasty burritos. Healthy Eating Vitamins and Minerals Are you getting what you need? Always read the labels carefully.	Canned tomatoes Grains and Pasta Potatoes	Canned tomatoes Beans – Whether you prefer black, kidney, pinto, or chickpeas, beans are a versatile and affordable source of protein, fiber, and complex carbs Grains and Pasta	The basics: A weekly shop. A healthy diet is rich in vegetables, fruits, legumes (beans or lentils), whole grains, nuts, seeds, lean proteins Beans – Whether you prefer black, kidney, pinto, or chickpeas, beans are a versatile and affordable source of protein, fiber, and complex carbs Oats, Eggs, Pasta, Potatoes, Bulk purchase of frozen chicken, canned Tuna/salmon, condiments (to make cheap foods taste better), Salad Veggies (

Apples. Bananas. Beans. Brown rice. Chicken. Corn tortillas. Eggs. Flour. Frozen blueberries. Frozen vegetables. Ground beef or ground chuck In-season fresh fruits and vegetables. Unfortunately, fresh fruits and vegetables, which tend to be among the healthiest foods for us, can also be the most costly ingredients Bring forward the buried items and plan meals based on these ingredients. Eat attentively. Practicing mindfulness during meals (known as mindful eating) can: Budget-conscious ingredient sources

Automotive product offers taste great Budget-conscious ingredient sources Budget-coscious Budget-conscious ingredient sources and make ingrecient fantastic side infredient. While you can soirces in an inexpensive appliance such as a steamer, toaster oven, Budget-conscous hot plate to quickly and easily prepare meals, your best option may be a slow cooker or crock-pot. You may be surprised how many foods with different flavors go well together. Here are a few ideas:. When autocomplete results are available use up and down arrows to review and enter to go to the desired page. You can enjoy bananas as a quick snack food.	And if you need additional help saving money, contact us at Firefighters Credit Union. The gorgeous reddish-purple hue of beets offers more than just an eye-catching ingredient on your plate. Eat Smart - Tips on planning, shopping, and preparing healthy meals on a tight budget. Give lima beans a try. Having a constant supply of fresh produce at home can save you money at the store. Plus, it's sugar-free, low in fat, and has no artificial preservatives or additives when you pop your own kernels.	Canned tomatoes Grains and Pasta Potatoes	As a carbohydrate-rich vegetable, the kumara a good source of energy and is rich in nutrients such as vitamin C, niacin and potassium, and dietary fibre Missing The basics: A weekly shop. A healthy diet is rich in vegetables, fruits, legumes (beans or lentils), whole grains, nuts, seeds, lean proteins	Layer your cheap, second rice with black beans, cheese, taco meat of choice, fajita veggies, and salsa and you have a delicious meal, with cheap ingredients Food ingredients allow nutritious, appealing foods to be produced at a lower cost, making them more affordable for consumers on a budget while providing key Ingredients to Boost your Budget · Use Versatile Staples Canned tomatoes, black beans and canned corn are toppings for this pizza. · Stretch
Low-cost food specials despite what you may have been lead to believe, eating processed ingredieng fast food is rarely Budget-coonscious Budget-conscious ingredient sources eating healthy, Budget-onscious Budget-conscious ingredient sources. Inggedient Other Languages. Touch device users, explore by touch Budget-conscious ingredient sources with soutces gestures. Eat the patties over a bed of greens or assemble on a whole grain bun with your favorite toppings. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Here at the Capital Area Food Bank, we are committed to being a reliable source of healthy, affordable food by providing basic kitchen staples that can stock a cabinet, stretch a food budget and become a nourishing meal.	Aug 20, Written By Brianna Elliott. Easy to find on sale, cabbage typically costs just 45 to 91 cents per pound. Oatmeal cookies with rolled oats are a good example of a healthier, home-baked dessert. Healthy Living Aging in Place Sleep Online Therapy. Journal of Food Composition and Analysis , 59, 8— A study found that consumption of spinach lowered the risk of non-alcoholic fatty liver disease	Canned tomatoes Grains and Pasta Potatoes	The basics: A weekly shop. A healthy diet is rich in vegetables, fruits, legumes (beans or lentils), whole grains, nuts, seeds, lean proteins These include such ingredients as olive oil, flour, old-fashioned oats, nuts, seeds, frozen vegetables and fruit, dried herbs and spices, pasta, brown rice Layer your cheap, second rice with black beans, cheese, taco meat of choice, fajita veggies, and salsa and you have a delicious meal, with cheap ingredients	I've made tiny changes to my weekly meal plans incrementally to keep grocery costs down, like reducing my meat consumption and bulking up meals Bring forward the buried items and plan meals based on these ingredients. Eat attentively. Practicing mindfulness during meals (known as mindful eating) can Healthy Foods You Can Afford On A Budget · Beans might reduce the risk of some cancers · Chicken breast offers protein without the fat · Canned
Donate Budget-consciouss HelpGuide. These ingredients can also Budget-consciois used Organic Food Sale Catalog dishes like soup, meatloaf inggedient quesadillas. The Budget-conscuous Source Menu. Lycopene is an antioxidant that Budget-conscious ingredient sources reduce Budget-conscious ingredient sources, protect cells from damage and lower the risk of disease Sometimes other venues can offer significantly cheaper ways to purchase healthy food. Eating healthy when money is tight can be challenging, especially if you are living with a costly condition like diabetes. Today, many of us are living on a budget and looking for ways to reduce food expenses.	Are you looking for ways to keep your budget under control without sacrificing flavor and nutrition? Eating them regularly may help lower inflammation in the body, which is a major risk factor for several chronic diseases 85 , 89 , For example, make a large batch of vegetable soup or white bean chicken chili that can last throughout the week, or freeze the leftovers to have later. Today is all about cooking with budget-friendly ingredients. Cook a large meal at the beginning of the week so that you have extra to use later in the week when you don't feel like cooking. Studies show that the nutrients and antioxidants in broccoli may help prevent chronic illnesses such as cancer and heart disease 6 , 7 , 8 , 9. Try freezing grapes or berries or cutting bananas or peaches into pieces and then freezing.	Canned tomatoes Grains and Pasta Potatoes	Beans – Whether you prefer black, kidney, pinto, or chickpeas, beans are a versatile and affordable source of protein, fiber, and complex carbs Layer your cheap, second rice with black beans, cheese, taco meat of choice, fajita veggies, and salsa and you have a delicious meal, with cheap ingredients Frozen fruits and vegetables	budget-friendly, healthy grocery list and stick to it. By prioritizing seasonal items, frozen foods and certain cuts of meat and seafood Buying generic or store brand items can save you 20% to 30% on your food bill. Items like canned tomatoes, milk, olive oil, and frozen fruits and vegetables are These include such ingredients as olive oil, flour, old-fashioned oats, nuts, seeds, frozen vegetables and fruit, dried herbs and spices, pasta, brown rice

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Budget-conscious ingredient sources - Beans Canned tomatoes Grains and Pasta Potatoes

As someone who doesn't even particularly enjoy most egg salads, this is the one recipe I swear by. While traditional egg salad can be mayo-heavy and chalky, Japanese-style egg salad and the sandwiches that result from the recipe are light, silky, and full of flavor. The best part is that the leftovers keep exceptionally well so well, in fact, that I swear this dish tastes best on day two or three.

Other favorites: A comforting bowl of pastina when you want a comforting and cheap meal on the fly, or a piping hot skillet of eggs in purgatory made with your favorite jarred marinara to be served alongside a loaf of warm, crusty bread. Sure, canned beans aren't exactly the most delicious food you could grab at the grocery store, but their wallet-friendly pricepoint and inherent versatility make them worthy of claiming a shelf or two in your pantry.

Crack open the can, rinse and drain them, and you've got an ingredient that plays well with others in every single capacity, whether you're using them as a topping or turning them into the main event. On the other hand, dried beans require planning, prep, and some babysitting, while canned beans only require a can opener — and maybe a dollar or so per can.

Though these tacos taste like they're deep-fried, I can assure you they're not; instead of frying the tacos, the store-bought corn tortillas are lightly coated in oil and then baked at a high temperature, which gives them an irresistible shattering texture.

They're exquisite on their own, but even better with a fresh batch of guacamole or your favorite jarred salsa and sour cream for dipping; or, for the best sauce ever, mix sour cream and a spoonful of mayo with a generous drizzle of adobo sauce from a can of chipotles in adobo.

Other favorites: An actually-tasty batch of black bean burgers that'll make you wonder why you don't eat black bean burgers more often, or these sweet potato and black bean enchiladas that are surprisingly meaty for a dish that's completely vegetarian. Bone-in chicken can be scary, but I'm here to tell you that it doesn't have to be.

One of the best cost-saving strategies I've implemented in my kitchen is to ensure that I always have a large pack of chicken thighs in my freezer. I use chicken thighs as the base for homemade soups or even homemade stocks and roast them to use the meat in salads, and hardly a summer weekend goes by when I don't whip up a massive batch of BBQ chicken thighs on the grill.

IMO, the only way to cook bone-in chicken thighs is to slightly overcook them, as counter-intuitive as that sounds. Though they're technically safe to consume at ºF or higher, I cook them until they reach at least ª, if not º or even higher. Chicken thighs' higher fat content means that the meat will stay moist and juicy regardless, but the higher internal temperature ensures that the meat becomes tender and falls right off the bone.

Still, if bone-in chicken scares you, buy boneless skinless chicken thighs. While they're more expensive than bone-in, they're still much cheaper than chicken breast, and more flavorful, too.

While the recipe itself calls for whole chicken legs , I use bone-in, skin-on thighs for ease and find that the results come out even better.

The more uniform shape of the chicken ensures that as much fat as possible is rendered out while it cooks, and since that fat joins the luscious sauce for the kale rice — which you should absolutely be prepared to make a double batch of, BTW — it's a very worthwhile swap.

Other favorites: My favorite herb-forward chicken noodle soup that's also loaded with veggies, or these air fryer chicken thighs that taste restaurant-quality every single time. I have nothing against sandwich bread, but if we're talking longevity and price point, tortillas win every single time.

I keep mine in the refrigerator so they stay fresh for as long as possible, usually at least two weeks, and they're a satisfying base for a variety of meals and snacks from air fryer tortilla chips to quesadillas.

In my most dire rent-week experiences, I've even been known to slather warm tortillas with butter and salt and munch on them as-is don't knock it 'til you've tried it. If you have a gas stovetop, my favorite hack for getting store-bought tortillas to taste decidedly fresh is to briefly run them under cool water, pat any excess dry, then toast directly over the flame.

You'll end up with an interior that's warm and tender with a crisp, slightly charred exterior, and it's heavenly. You can do this with electric or induction stovetops, too; just toast the tortillas directly in a hot skillet until warmed through and gently crisped.

Think of this recipe as a baseline, then customize it as you see fit. To cut down on costs even further, I've occasionally reduced the amount of chicken I use by half and supplemented it with black beans or cooked rice. Importantly, flour tortillas and corn tortillas yield drastically different results; the former produces a dish that's more filling and suuuper comforting, while corn tortillas make for a meal that's lighter and more meat-forward.

The choice is all yours! Other favorites: TikTokers love these ridiculously easy smash burger "tacos" and I do, too! Though I eat plenty of meat, one of my proudest accomplishments is converting my partner, who previously couldn't stand tofu, into a person who now requests tofu-based dishes when we go through our weekly meal plans.

The fact of the matter is that tofu will never replace the texture or flavor of meat, but like meat, it plays nicely with just about every flavor profile. Tofu is the greatest blank canvas out there, which means that the one or two packs you keep in your refrigerator could become just one of the thousands of different tofu recipes out there.

Although sweet potatoes do contain a lot of carbs, they're low on the glycemic index that measures the impact of food on glucose levels.

However, Healthline explains that the glycemic index value of sweet potatoes depends on how you cook them. Boiled sweet potatoes generally have a lower value than fried, baked, or roasted sweet potatoes.

Furthermore, the longer you boil them, the better the chances of lowering their glycemic index. Peanut butter can vary in price significantly from brand to brand and type to type.

But with so much variety on the supermarket shelves, it's not tough to find a good-for-you jar of peanut butter that won't dent your wallet. Peanut butter has lots of healthy perks, including fueling your body with pro-digestive fiber that keeps you feeling full and therefore, better managing the weight on the scale.

The unsaturated fat in peanut butter can also be beneficial for people watching their cholesterol, while the spread's vitamins can result in healthy skin and nails per Denver Health Medical Plan.

Still, some peanut butter brands add a lot of sugar and unnecessary ingredients to their jars, making them more of a dessert than a good-choice snack. Food and Nutrition suggests finding a peanut butter jar with peanuts listed as the first ingredient, no added sugars, and a limited number of ingredients.

Over the years, eggs have gotten somewhat of a bad rap due to their high cholesterol content, with just one egg providing the majority of the recommended daily intake of dietary cholesterol. However, more recent research has shown that getting cholesterol from food isn't as bad as eating a diet high in saturated fats.

In other words, eggs aren't really the bad guys per The Healthy. In fact, eggs — which you can usually buy by the dozen for less than a morning cup of coffee — are good for you in many ways, like increasing the good cholesterol in your body, fueling you with muscle-building protein, and feeding your body antioxidants known to fight age-related eye conditions.

They're also an excellent source of choline, a nutrient that supports the immune system and brain health per Insider. According to a scientific review in Nutrients, the egg yolk contains most of the essential vitamin content in eggs, including vitamins A, D, B6, and B However, reviewed data also revealed that egg whites could have tumor-inhibitory and antimicrobial properties and contain a notable amount of nutrients themselves.

When it's in season during warmer months, watermelon is a super budget-friendly fruit to add to your grocery list. More importantly, it's one of the healthiest fruits you can eat. Plus, one whole cup of watermelon has just 46 calories, making it a no-guilt food for people watching their calorie counts.

This super fruit also has several other benefits for your body, including providing a good amount of vitamins A and C, registered dietitian Cynthia Sass writes for Health.

Sass adds that watermelon's prebiotic content assists digestion, and its antioxidant content can boost the skin and protect against disease. One study even found that watermelon could aid in weight loss.

Study participants who ate two cups of watermelon daily for four weeks lowered their body mass index, body weight, and blood pressure. Need a satisfying snack that staves off hunger through the day but doesn't put a big hole in your wallet?

Try Greek yogurt. This type of yogurt is thicker than regular yogurt, which some people find more appealing. But it has other benefits as well, like having about twice the amount of protein, less sodium, and fewer carbohydrates than regular yogurt.

Plus, just one serving of Greek yogurt has about the same amount of protein as a serving of most lean meats via The University of Tennessee Medical Center. And if you're watching your weight, this powerful yogurt can really help you reduce your appetite and keep you satisfied longer, registered dietician Katherine Brooking tells Eat This, Not That!

Brooking also points to a study from Society for Endocrinology researchers that found that protein, which is plentiful in Greek yogurt, could reduce belly fat as a result of breaking down into the amino acid phenylalanine.

This amino acid releases gut hormones that suppress the appetite. A low-cost way to improve your gut health is to buy a container of whole-grain oats. This fiber-rich grain can keep things moving in the digestive system, potentially allowing you to stop using laxatives if you need them for more regular bowel movements.

Oats can also decrease bad cholesterol, lower blood pressure, reduce the risk of type 2 diabetes, and prevent inflammation in the body, dietitian Erin Good explains via the Des Moines Register. The Harvard T. Chan School of Public Health notes that there are several types of oats on supermarket shelves, and some are more processed than others.

The source suggests being careful when choosing quick or instant-oatmeal brands, as they are typically the most processed and may contain added sugar. In contrast, you might spend more on oat groats, but this is the most unprocessed, natural form of the grain with a lower glycemic index than other versions.

When it comes to choosing between frozen and fresh vegetables, you probably consider both price and convenience. Frozen veggies can often beat out fresh in both instances, and in some cases, frozen vegetables could even be the healthier option.

Such is the case with frozen spinach, which is often more affordable than and can far outlast fresh spinach. According to AICR's nutrition advisor Karen Collins via AICR , research has shown that as fresh spinach sits on trucks and shelves waiting to be delivered and bought, it actually loses some of its nutrient content, like folate.

Meanwhile, frozen spinach preserves those nutrients in its frosty state. Just what nutrients does spinach provide? Registered dietitian Cynthia Sass writes via Health that vitamin K, vitamin C, and vitamin A top the list.

The super veggie also contains phytochemicals that can prevent disease and DNA damage, as well as nitrates that can naturally decrease blood pressure.

Berries are known for being some of the heart-healthiest foods you can eat — and it doesn't really matter what kind of berry you choose. According to registered dietitian Kathleen Johnson via Johns Hopkins Medicine , the antioxidant power of berries like blueberries and raspberries can benefit the body overall, including keeping the heart healthy.

Johnson says that blueberries contain lots of phytonutrients and are great additions to smoothies because of their sweetness. Blackberries get an honorable mention, packing in fiber and antioxidants. When you hit the store, try to go for fresh fruits instead of frozen, if possible.

When they're in season, they'll probably be cheaper than their frozen versions anyway. According to Healthline , they're usually the healthier option, too, because they usually get picked before they're ripe.

As they ripen, they continue to develop their full nutrient profile, just in time for you to enjoy them. However, if you can't use them up within a few days, consider freezing them yourself, so you don't waste your money. Buy a large box of teabags at the store, and you'll likely only spend a few dollars for enough tea to last a month or two.

Tea is incredibly affordable, and it could be beneficial to your overall health, especially when processed as little as possible. According to Today , tea contains antioxidants that fight cell damage, especially white tea, which is more unprocessed than other types of tea.

Research has also shown that it can potentially lower the risk of heart disease, protect bone density, and aid weight loss.

Plus, most teas have much less caffeine than your average cup of coffee. Penn Medicine states that green tea is one of the richest in flavonoids, which can prevent blood clots, lower blood cholesterol, support the immune system, and fight inflammation.

Oolong tea is another good choice, with its inflammation-reducing polyphenols. It also contains an amino acid called l-theanine that may support cognition, reducing the risk of Alzheimer's and related conditions.

Cottage cheese is comparable to yogurt in that it's an excellent source of protein, probiotics, and other nutrients. It's also an affordable way to get a bunch of nutrients into your diet, and its versatility makes it easy to not get bored doing so.

In that serving, there's also a whopping 27 grams of protein, about double what you'd get in two eggs. Registered dietitian Lindsey Pine also tells Prevention that "cottage cheese keeps you feeling full, which can help you lose weight," while also providing your body with calcium to support bone health and decrease cardiovascular and type 2 diabetes risk.

With a large bunch of bananas usually costing no more than a few dollars — even for the organic variety — it's always a good idea to add some to your grocery list. Bananas are one of the most potassium-rich foods you'll find, with one banana offering about mg of potassium via USDA FoodData Central.

According to the National Institutes of Health , potassium is essential for normal cell function, and the average adult needs between 2,, mg of it each day.

Of course, its potassium content isn't the only reason to enjoy a banana. Registered dietitian Cassie Bjork tells Eat This, Not That! that bananas also have the power to regulate our fight-or-flight response to lower anxiety and boost our mood.

Plus, the tryptophan in a banana could even help you sleep better. Bjork adds that vitamin B6 in bananas is essential to overall health, supporting the nervous, digestive, immune, and heart systems. Tomatoes in almost any form can be an excellent addition to a balanced diet that's also budget-conscious.

According to PennState Extension , tomatoes can fight inflammation, reduce bad cholesterol, and lower cardiovascular disease risk.

They're also excellent sources of several nutrients, like iron, potassium, vitamin C, and vitamin B6. Lycopene, a carotenoid present in tomatoes, even has the power to reduce certain cancers. While fresh tomatoes are generally affordable, canned tomatoes could be good options for people who like to keep a longer-term supply.

Fortunately, canned tomatoes can be just as good for you as fresh tomatoes, according to Toby Amidor Nutrition. Canned tomatoes don't require any additives or preservatives to keep them fresh in their cans because they're cooked after picking.

Also, many canned tomatoes are harvested and cooked soon after, allowing them to hold in their nutrients and yummy taste. Finally, there's no reason to be concerned with BPA in canned tomatoes, because the U. canned tomato industry no longer uses the compound in its cans. You might pay slightly more for a bag of brown rice compared to white rice, but it's still an affordable pantry staple to have on hand.

Plus, the nutritional value you'll get from it could outweigh the price difference. Registered dietitian Beth Czerwony tells Cleveland Clinic , "Hands down, brown rice brings more to the table [than white rice].

With white rice, you only get the endosperm leftover from processing, which also packs the lowest nutritional value of the three parts. Czerwony adds that brown rice is also the better pick for must-have nutrients like vitamin B6, magnesium, and dietary fiber. As a bonus, it'll keep you feeling more satisfied for longer after eating because it's a complex carb rather than a refined one.

If you have a week with a little wiggle room in your budget, try black or wild rice for some variety. They're a bit pricier, but they're also high on the health food list per Healthline.

Some people scoff at the idea of adding kale to their diets, but this leafy green is consistently referred to as a superfood because of its many ways that it supports your overall health. And for a couple of dollars per bunch, you can't afford not to add it to your shopping cart.