ideas

Hi has anyone got any ideas for cooking healthy on a budget. I always try to buy fresh but it goes off as i dont know what to put together most of the time and when i follow recipes i end up with 20 different condiments going off in the cuboard. I just want simple healthy eating meals on a budget that doesnt involve having to buy the whole supermarket but im finding it a struggle any ideas anyone ?

Without a doubt, the cheapest part of healthy eating is whole grains bought in bulk.  Making your breakfasts from a combination of grains like oatmeal, kamut, quinoa flakes, spelt flakes, rye flakes, oat bran, scotch oats, etc. etc. etc. sweetened with dried or real fruits costs less than a dollar per pound cooked.   Oatmeal for example is less than a dollar per pound where I am in Canada, even organic, and one pound dry makes 2-3 pounds cooked, or 25-35 cents per pound.

For supper, whole grain based side dishes, salads and main courses are about the same.  Quinoa for example, a delicious whole grain that is receptive to all kinds of flavours and has the added benefit of being a complete vegetable protein, costs around $4 per pound in Canada here, but makes 2-3 pounds cooked or maybe $1.50 or $2 a pound.  As a side dish that's maybe 50 cents a serving.   That's an expensive grain. Millet is similar and much cheaper, and of course good old brown rice or brown basmati or many other whole grain rices are also dirt cheap, pennies per serving.

I buy all my stuff in bulk too.  It's packaging and processing that makes "healthy" food expensive.  Cooking from scratch takes more time, but tastes better, is healthier and cheaper.

Here is a good thread from a while back on this question. 

Hope it helps!

How many people are you buying for?

There is just my husband and I so this is the way I shop.

When I buy fresh fruit and vegetables I buy in small amounts. Even it is on sale because if it is not eaten before it rots I will not be saving any money. So I buy one apple or three different ones,three bananas,an orange, a small bunch of grapes. Or I shop for it the same day I'm using it.  Same goes for vegetables.

I buy plain tomato sauce and make my own spaghetti sauce,bar-b-que sauce,sloppy joe sauce ect. I do this to stay away from the corn syrup that is used in making processed sauces.

I try to keep things as simple as I can. Dried beans,frozen veggies,frozen fruit,dried fruit,frozen stir fry veggies, sugar free pudding mixes,jello,canned fruit in its own juice,applesauce,flavored apple sauces, and canned broth.

Meat- I use half the amount that is called for in a recipe. I divide a roast in half and freeze it. I make at least one meatless meal a week.

I shop at more than one grocery store. The farmer's market,dollar stores, anywhere that have good deals.

I use my crock pot,George Foreman Grill,and bread machine to prepare a great deal of my meals.  

I am just buying for my husband and myself, but when I go shopping, I look at the ads for grocery stores around me. I will base our weekly meals on the sales and discounts that the grocery store has. There is almost always certain fruits and vegetables on sale...buy those! It might take you out of your comfort zone a couple of times (for instance, I usually just buy apples, but peaches were on sale, so I bought those instead). Overall, it seems to work well for us!

thanks i will give it a go.

Thank you that was really helpful its just me and my teenage daughter im cooking for but i like your ideas im not very clever with freezing guidelines which is probably why i tend to waste food so i will have to brush up my skills there.

 Thanks for the link cc31 i will look it up.

the key to saving money is advance planning, so you know how much you have to spend, what you're going to spend it on, and when you are going to spend it.

Make up 7 menus for breakfast, 7 for lunch, & 7 for dinner. Include the number of snacks you need for 7 days.  List every single ingredient you need to make those dishes, and buy only the  items on the list.  Save this to a  food file, along with the recipes.

Print out the list of ingredients, and mark off the ones you already have on hand, such as spices, condiments & any usable left-over foods.  There is your shopping list.

The next week, you can either make new menus or  start all over with the same ones.  You will have eaten those food combinations only 4 times a month, so no boredom. 

Thank you thats a good idea.

I gotta say, my favorite and inexpensive meals have to deal with canned protein and leafy or frozen greens... for instance:

Canned Mackerel: http://www.crownprince.com/cpmackerel.htm&nbs p; [In Water or Olive Oil if you can find that - Soybean Oil is not too healthy]

Canned Sardines: http://www.crownprince.com/cpnsardines.htm

Canned Salmon: http://www.crownprince.com/cpnsalmon.htm

Canned Tuna: http://www.tonninotuna.com/TonninoGourmetTuna .asp [These are my favorite!]

Canned Clams: http://www.snows.com/Products/

Canned Oysters: http://chickenofthesea.com/product_line_list. aspx?FID=5

Canned Shrimp: http://chickenofthesea.com/product_line_list. aspx?FID=1

Canned Crab: http://chickenofthesea.com/product_line_list. aspx?FID=4

Canned Chicken & Turkey : http://www.hormelfoods.com/brands/valleyFresh /#

ON TOP OF:

* Fresh Spinach or Frozen Spinach with Bell pepper Strips, Cherry Tomatoes, Artichoke Hearts, etc

* Frozen Sauteed Onions, Swiss Chard, Kale, Mustard Greens, Peppers, Mushrooms, etc with olive oil &/or olive oil spray & garlic, salt & pepper

Example: Last night I was on the road and I brought along a HUGE TUB of spinach & butter lettuce with diced bell peppers, chicken breast & canned mackerel! The olive oil from the can of mackerel served as the dressing for all the greens and it was delicious!

that sounds lovely thanks for the great ideas