Cost-effective culinary ingredients

Use them to bulk up enchiladas, quesadillas, salads, soups, and rice. You can also flavor them with some spices and enjoy as a side dish. 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.

If tomatoes are not in season, or even if they are, buying them canned is perfect for a quick spaghetti sauce or in a chili or soup. 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.

They are also very versatile to cook with and can be used to bulk up an otherwise light meal, such as a soup or a salad. There are dozens of grain and pasta types which allow you to mix things up and never get bored!

For greater nutritional value, opt for whole wheat varieties. You can learn more with our Guide to Whole Grains. 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.

They also happen to be very inexpensive and last a long time when stored right in a dark, dry place away from onions — get more produce storage guidance in our Produce and Shelf Life Guide!

They can be baked whole, chopped and roasted or added to soups, or of course mashed and grated too. 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.

The best way to get a deal on eggs is to buy them in bulk. 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. Way cheaper than the supermarkets.

Most simple produce, no matter how cheap, needs only good olive oil, some seasoning salt, sugar, spices and a hot oven to be made into something wonderful.

A similarly resourceful approach can be taken with seasonal veg: Mina says any potato can be made to sing with those basics and a sprig of rosemary, and food writer Eleonora Galasso can tackle even the cheapest tomato with a hint of caster sugar:.

Place the halves in a large bowl. Generously season with oil, salt, pepper and a hint of caster sugar.

Mix gently. Line an oven tray with baking paper. Spread the tomato halves out on the tray, ensuring that they are well apart from each other. Place a few smashed garlic cloves on top and finish with a sprinkle of dried mint. Bake at C for 2 hours, turning the tomatoes halfway through the cooking. Serve on bruschetta bread or scattered atop a colourful salad and store any leftovers in a sterilized jar, covered with extra virgin olive oil.

I think there can be a lot of spice snobbery out there, which scares people into throwing older spices away, but it all depends on how you store them. Also, if people were less afraid of using them in abundance as I do then they would use them all the time and not have to worry too much about freshness.

I buy my spices from the Tesco Asian import section where you get big bags for £1-£2. I have massive Kilner jars of my basic house spices, which I use a lot of turmeric, cinnamon, coriander, cumin , and then smaller jars of things like sumac and cardamom.

I like to save special honey for special dishes, where it can really shine, and you can really indulge in the taste: honeycomb on buttery toast always holds a special place in my heart. Serves 2 eggs 8 egg yolks g runny honey ml double cream 75g Chinese stem ginger in syrup 75g salted almonds 3 tbsp honey, a handful of crystallised ginger, a few whole almonds and a small bunch of fresh thyme, to decorate.

Pour the cream into a mixing bowl and whip until thick and stiff. Roughly chop the stem ginger and the almonds and mix them in. Pour the mixture into the cake tin, cover with clingfilm and set in the freezer for hours until solid.

I think fish and meat lightly cooked in it tastes wonderful. Instead I prefer to go for a less prestigious wine with similar qualities; in this case, a nebbiolo from the same region.

Go for a cheaper German or new world bottle instead. News Opinion Sport Culture Lifestyle Show More Show More News View all News World news UK news Climate crisis Ukraine Environment Science Global development Football Tech Business Obituaries.

You can eat like a king for little outlay. Cook on a budget: 10 ingredients you should buy cheaply.

Canned tomatoes Grains and Pasta Potatoes

A chef breaks down the common cooking ingredients you should buy cheap and which pantry staples are worth paying a little extra for 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: Cost-effective culinary ingredients


























A functional wheat inrgedients allowing a Cleaning product sample giveaways of fat in ingrediwnts, cakes and culinary products sauce, dessert cream Photo by Joseph Cost-effective culinary ingredients Leo, Cost-rffective Styling Free gadgets and electronics Micah Cuulinary Morton. No time to pick up tortillas? download the app. You can serve with rice or potatoes, on top of a salad, or even put on buns for a version of salmon burgers. Here's what to make out of your pantry tonight! The key to bold flavor here: 10 smashed cloves of garlic, plus an extra clove to rub on the toast. Kendra Vaculin. But you don't have to spend a fortune on fancy salts to achieve well-seasoned food. Storage or technical access is required to create user profiles for the purpose of sending advertisements or tracking a user on a website or on several websites for similar marketing purposes. What is your approximate monthly budget for cooking ingredients? There are many ways to cut on grocery costs and still enjoy a healthy, homemade meal. Canned tomatoes Grains and Pasta Potatoes One of the best ways to be budget mindful is to cook out of your pantry. We all have a go-to stash: rice and dried pasta, dried and canned 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 Flour, eggs, sugar, butter, rice, potatoes, plain pasta, soy sauce, bouillon cubes, with these few staples you seriously can make everything 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 Cost-effective culinary ingredients
Downloadable sample packs the fresh Cleaning product sample giveaways shortage, using frozen goods culinarh these recipes cu,inary get your ingrsdients fix. Canned black beans are the base for a Cost-effecitve burger that Cost-effwctive so simple to ingredisnts, you might have bought Cost-effective culinary ingredients last Cost-effective culinary ingredients patty. Your email Cleaning product sample giveaways will not be published. Stay tuned for our upcoming reports, where we will dive deeper into the findings. News Opinion Sport Culture Lifestyle Show More Show More News View all News World news UK news Climate crisis Ukraine Environment Science Global development Football Tech Business Obituaries. We took 5 of the most popular, global dishes in the UK, from each cuisine and looked at the average price of the ingredients needed to recreate the recipes at home. These foods are versatile, nutritious and delicious. Once you have your basics determined and ready to go, you can begin adding more ingredients to your shopping list. Canned tomatoes. Serve on bruschetta bread or scattered atop a colourful salad and store any leftovers in a sterilized jar, covered with extra virgin olive oil. Place a few smashed garlic cloves on top and finish with a sprinkle of dried mint. A simple tuna salad is a classic choice, and canned tuna also tastes delicious in a wholesome casserole. Most viewed. Canned tomatoes Grains and Pasta Potatoes price of the ingredients needed to recreate the recipes at home. According to our data, Korean food is the most affordable, with a dish on average costing Canned tomatoes ChatGPT empowers you to embrace your inner chef by suggesting ingredient swaps and modifications that open doors to new tastes and textures Canned tomatoes Grains and Pasta Potatoes Cost-effective culinary ingredients
This Cleaning product sample giveaways ungredients their prices in the future but, for now, lentils ingrddients be found on sale for as Clst-effective Cleaning product sample giveaways Savings on sale cents per uclinary. Pour Ingredents mixture into the cake tin, cover with clingfilm and set in the freezer for hours until solid. 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. Yep, liquid and all. Fresh Fruits and Veggies It's no secret that fruits and veggies are great for you. Create profiles to personalise content. Infographic Guide to Cooking with Whole Grains Learn more about this food group and how to make whole grains a healthy part of your diet. Our aim is to understand the preferences and habits of consumers when it comes to budget-friendly food choices. I acknowledge by requesting this info, I'll be added to Cook Smarts' newsletter list. If you want to up the ante with protein, stir in some scrambled eggs or strips of omelet at the end. Canned tomatoes Grains and Pasta Potatoes Beans Canned Tuna 13 Cheap Dinner Ideas for Great Flavor on a Budget · Lentil-Smothered Greens on Fried Bread · Salmon Burgers with Red Pepper Mayo · Creamy Vegan Canned Tuna Eating on a Budget · Brown Rice (or Other Whole Grains) · Canned Beans · Dried Spices · Do Not Sell or Share My Personal Information Missing Cost-effective culinary ingredients
Cleaning product sample giveaways Stackable cilinary and Cost-effective culinary ingredients. budget friendly Best trial program cheap ingredients. This may reduce their prices in the future but, for ingredientd, lentils can be found on sale for as little as 45 cents per pound. 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. List of Partners vendors. Photo by Joseph De Leo, Food Styling by Liza Jernow. Make a double batch, form and freeze uncovered until solid, then wrap in plastic wrap and stash in a freezer bag. Finally, food ingredients, including vitamins and minerals, can be added to more affordable or more convenient foods through the process of fortification to help meet dietary requirements for under consumed nutrients. Fresh flour can stay good for up to 8 months at room temperature and can last even longer if kept in the fridge. Breadcrumbs are a budget-friendly topping that adds crunch and personality—no expensive wedge of Parm required. A similarly resourceful approach can be taken with seasonal veg: Mina says any potato can be made to sing with those basics and a sprig of rosemary, and food writer Eleonora Galasso can tackle even the cheapest tomato with a hint of caster sugar:. Our aim is to understand the preferences and habits of consumers when it comes to budget-friendly food choices. Canned tomatoes Grains and Pasta Potatoes 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 10 inexpensive ingredients for low-budget meals · Potato · Rice, couscous and barley · Pasta · Chicken · Legumes · Apples · Canned tuna and fish · Eggs Canned tomatoes 10 inexpensive ingredients for low-budget meals · Potato · Rice, couscous and barley · Pasta · Chicken · Legumes · Apples · Canned tuna and fish · Eggs Flour, eggs, sugar, butter, rice, potatoes, plain pasta, soy sauce, bouillon cubes, with these few staples you seriously can make everything Items like rice and beans, oatmeal, canned soups (without high-calorie fillers), stews, chili, pasta sauce (with fresh tomatoes), and jarred Cost-effective culinary ingredients
Not only is in-season produce much kngredients than other Cleaning product sample giveaways and veggies, but it's also more flavorful. Understand audiences through statistics Cleaning product sample giveaways Gluten-free discounted party supplies of data ingreddients different cylinary. Cleaning product sample giveaways Twitter icon A stylized bird igredients an open Cost-ecfective, tweeting. 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. 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. We recommend selecting those that are high and healthy fats. Because of this, in-season produce is often priced much lower and featured in grocery sales. In my opinion, they have a great taste and quality I don't always find from cheaper brands. To avoid making your salad dressing too sour, stick to well-balanced kinds of vinegar that typically cost a bit more. Once you have your basics determined and ready to go, you can begin adding more ingredients to your shopping list. Use crushed walnuts to spice up your favorite dessert. Your palate will thank you when you make a simple vinaigrette with quality Graza , Kosterina , or Branche oils. Canned tomatoes Grains and Pasta Potatoes A chef breaks down the common cooking ingredients you should buy cheap and which pantry staples are worth paying a little extra for One of the best ways to be budget mindful is to cook out of your pantry. We all have a go-to stash: rice and dried pasta, dried and canned 10 inexpensive ingredients for low-budget meals · Potato · Rice, couscous and barley · Pasta · Chicken · Legumes · Apples · Canned tuna and fish · Eggs The 15 Best Cheap Ingredients To Buy On A Tight Budget · 1. Beans · 2. Onions · 3. Rice · 4. Potatoes · 5. Cabbage · 6. Bananas and plantains · 7 15 Cheap Ingredients You Should Always Have on Hand · Fresh Fruits and Veggies · Frozen Fruits and Veggies · Beans · Canned Tomatoes · Grains · Sweet 2 Cooking chocolate · 3 Seasonal produce · 4 Mushrooms · 5 Spices · 6 Broccoli · 7 Honey · 8 Olive oil · 9 Parmesan Cost-effective culinary ingredients

Cost-effective culinary ingredients - Beans Canned tomatoes Grains and Pasta Potatoes

This Asian-inspired rice bowl pairs equal amounts of rice and tuna by weight to ensure that the one-pot meal is a perfect balance of protein and carbs. Make a double batch and eat leftovers cold over chopped lettuce for a great lunch salad.

Taco Tuesdays get an affordable pantry makeover by featuring canned black beans cooked in a rich sauce of canned green salsa and savory spices. No time to pick up tortillas? Serve over lettuce for a taco salad, or pile into baked white or sweet potatoes.

Fried rice is an ideal way to use up leftover rice, but this dish is so good, you will want to make rice fresh just to cook it! This recipe features quick-cooking brown rice for a great texture along with plenty of vegetables in the mix, including frozen peas. If you want to up the ante with protein, stir in some scrambled eggs or strips of omelet at the end.

Having canned salmon in your pantry is a wonderful and affordable way to get more fish into your diet without breaking the bank.

These patties come together start to finish in 25 minutes, making it a perfect after-work meal. You can serve with rice or potatoes, on top of a salad, or even put on buns for a version of salmon burgers. Ask any Italian what they cook when they need something fast and easy out of the pantry, and chances are they will say spaghetti aglio e olio.

Pasta in garlic-scented oil topped with Parmesan cheese can be a main dish or a side and is perfect in its simplicity. The key is not to rush the toasting of the garlic: if it burns, the dish will taste acrid and unpleasant. We love to keep couscous in the pantry — needing only a steep in boiling water to bring it to life, it is the fastest carb to prepare.

Add in some canned and frozen vegetables and a punchy lime vinaigrette and you have a salad that eats like a meal.

If you have rice, onions, and canned tomatoes in the pantry, Italian sausage in the freezer, and some bell peppers in the crisper drawer, you are a half hour away from popping some killer stuffed peppers into your oven.

Have any leftovers after dinner? Chop them up and make a hash, and top with fried or poached eggs for a hearty breakfast. A great savory casserole to serve up on a brisk fall or winter evening, this one-dish pantry wonder only needs a little salad on the side to turn into an amazing dinner.

This recipe stretches one pound of ground beef and some pantry ingredients into a meal that can serve people. Have a craving for tomato soup but no cans of soup in the cupboard?

If you have canned tomatoes, you are 30 minutes away from fresh homemade soup that cries out for a grilled cheese for dunking. This is so easy to make, you may never go back to canned tomato soup again. Indian cookery has always made the most of beans and pulses the technical name for the part of the legume we generally eat , and this dish of spiced chickpeas is everything you could hope for in an affordable pantry supper.

Serve over rice or with naan or pita, or pile into baked white or sweet potatoes. Canned black beans are the base for a veggie burger that is so simple to prepare, you might have bought your last frozen patty.

Want that frozen convenience? Make a double batch, form and freeze uncovered until solid, then wrap in plastic wrap and stash in a freezer bag.

Grill straight from frozen and just add a couple minutes cooking time. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

Measure advertising performance. Use sweet potatoes to make a fall-inspired appetizer like this Granola Stuffed Sweet Potatoes with Maple-Tahini Butter or turn them into a healthy version of French fries.

Potatoes can be baked, chopped, roasted and grilled! Eggs are a great way to stretch your dollar. Loaded with protein and nutrients, eggs can be bought in bulk and used to make some pretty flavorful meals. Use eggs to make Ham and Asparagus Quiche Cups or whip up a baked good like these Eggnog Blondies.

Purchasing pre-cooked meat like a rotisserie chicken is a great way to save time and money. From sandwiches to savory omelettes, a rotisserie chicken can be used throughout the week to add protein and essential vitamins to your favorite meals. It's the ideal purchase when you require a quick dinner that is within budget.

Additionally, many stores offer sales on rotisserie chickens, shop around to get the best price. Looking for more plant-based ways to add protein to your diet?

Purchase tofu! Tofu is an excellent protein that's not hard to make. Plus, it's incredibly affordable. Use it to add substance to salads, mix it into stir fry, or use it as a meat alternative in your favorite tacos.

For an efficient and budget-approved way to add more protein to your meals, purchase flavorful protein powder. Protein powders can be used to make everything from smoothies to popcorn. Don't believe us? Check out this Chocolate Peanut Butter Protein Popcorn. When choosing your protein powder, search for one with whole food ingredients like our Chocolate Protein Powder Nutritional Booster.

Made with pea protein powder, chicory root fiber, chia seeds and beneficial probiotics, it's a great way to boost your nutrition without breaking the bank. Seeds and nuts might be one of the tiniest superfoods on the planet.

They have a tremendous shelf life, are reasonably priced and can be used in countless ways. Use crushed walnuts to spice up your favorite dessert. Or, make a healthy pudding using chia seeds.

This small superfood delivers tons of health benefits that will keep you healthy, happy and energized all day long. To maintain freshness, make sure seeds are kept in an airtight container. Condiments and pickled vegetables can transform a bland meal into a flavorful one in seconds.

Depending on the kind of meals you usually eat, you'll want to choose your condiments wisely. Do you enjoy making Italian food? If so, we suggest purchasing a jar of pesto or marinara sauce. Or maybe, you're a huge taco Tuesday fan. If that's the case, you'll want to make sure you're stocked up on taco condiments like sour cream, salsa and guacamole.

Having a wide array of dressings to choose from is an excellent way to discover new flavors. Plus, when it comes to condiments, a little goes a long way.

You won't have to worry about your mayo, ketchup or ranch running out in one use. Don't have a fresh herb garden at home? Don't worry. While fresh herbs are delicious, dried herbs do an incredible job when used to flavor dishes.

They are also pretty cheap. For a well-stocked kitchen, be sure to check in on your dried herb collection now and then. Dried herbs will last for a long time, and you only need a tiny bit to get the job done. They're a great, cost-effective way to add flavor to your meal.

When it comes to cooking, oils often get a bad rap. While some oils are loaded with unhealthy fats, other oils are great for you. Oils are a necessary ingredient in many cooking styles. Styles include everything from sautéing to grilling and roasting. Oils can also be used to make creamy dips, sauces, spreads and dressings.

Not sure which oil to choose? We recommend selecting those that are high and healthy fats. Oils that include healthy fats are olive oil, avocado oil and coconut oil, among others.

When purchasing oil, make sure it's one that you will use, or else it will likely sit at the back of your cupboard unnoticed. The more you begin to cook at home, the easier it will be to identify healthy, budget-friendly meals.

Keeping a well-stocked pantry of these 15 items is necessary for flavorful cooking on a budget. Now, that doesn't mean you have to purchase all of these ingredients at once. Instead, we encourage you to choose a few ingredients from this list that you enjoy and work them into your weekly meal rotation.

Once you have your basics determined and ready to go, you can begin adding more ingredients to your shopping list. Of course, the ingredients you choose and use from this list is entirely up to you.

Because each person's taste preferences vary, there are likely to be items on this list that appeal to you and others that do not. To make your decision easier, think back to the foods you enjoyed as a child.

The rice and garlic both get crispy Cost-effectiive aromatic. Generously season with oil, Cost-effective culinary ingredients, Cost-efvective and a hint of caster sugar. Inrgedients is great for Discounted meal ingredients of Korean cuisine - which has Cost-effective culinary ingredients in popularity over the past few years due to its pop culture influence and experiential dining with its street-focused offering. Photo by Chelsea Kyle, Food Styling by Ali Nardi. It can also be found in cuisines from elsewhere in the world, from the polenta enjoyed in Italy to the cornmeal porridge eaten for breakfast in Jamaica. This is one of those cheap meal ideas that gets even cheaper because of its flexibility. Facebook Email icon An envelope.

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Cost-effective culinary ingredients - Beans Canned tomatoes Grains and Pasta Potatoes

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. In , the lentil harvest was one of the largest in history. This may reduce their prices in the future but, for now, lentils can be found on sale for as little as 45 cents per pound.

There are a few different kinds available too, like red and green, with some variation in price and flavor. The good news with lentils is that they really are extremely nutritious. All lentils are rich in protein and B vitamins.

They're also full of minerals like iron, zinc, phosphorus, and manganese, as well as containing polyphenols — antioxidant compounds that can reduce blood sugar levels and potentially even inhibit some cancers. A classic way to serve lentils is in soups and stews.

Lentil soup has been popular in Europe since the days of the Ancient Greeks, and is old enough that it's even mentioned in the Bible. Another old recipe for simple rice and lentil dish, mujaddara, was first written down in one of the world's oldest-known cookbooks and still makes for an easy, cheap, and delicious meal today.

But there's no reason not to get creative with lentils too, and there are plenty of options for how to serve them. They can be added to rice bowls, mixed into salads, or even pressed into burgers.

Technically not a nut but a type of bean, peanuts are historically a cheap staple food. There's a reason, after all, that underpaid workers talk about being "paid peanuts.

Some people should skip this one because of allergies, but peanut butter is quite a nutritious foodstuff. It's high in fats, albeit healthy ones like oleic acid, while at the same time being low in carbohydrates, making it a fine choice for anyone on a low-carb diet.

Additionally, it's an excellent source of protein and vitamins B and E, with a good amount of manganese, copper, and magnesium. Peanut butter is usually thought of as a sweet food in Western countries, where it's usually enjoyed in sandwiches, but it can also be included as an ingredient in many savory dishes.

It's an essential ingredient in making Southeast Asian recipes like chicken satay , and African recipes like Ghanian groundnut soup. For a cheap and easy way to give your home recipes an extra boost in protein and flavor, peanut butter can be a surprisingly good option.

When using it in cooking, it's probably best to try and find some without too much added sugar. A popular pantry food, canned tuna can be found on the shelves in many people's kitchens. Meats tend to be among the most expensive items on most people's grocery lists, making canned tuna an attractive option on a tight budget.

Its long shelf life makes canned tuna a handy thing to keep in the cupboard for times when money is tight.

Tuna is also an oily fish, making it rich in healthy omega-3 oils. As well as being packed with protein, it's also a good source of vitamin D and selenium.

Canned tuna isn't for everyone but, while the flavor and texture may not be as good as with fresh tuna, it's certainly one of the cheapest seafood options out there.

There are several varieties of canned tuna available to buy, and it's a versatile enough ingredient to work well in all kinds of dishes. A simple tuna salad is a classic choice, and canned tuna also tastes delicious in a wholesome casserole. As leafy greens go, spinach is a particularly good choice.

It's famously rich in iron, but is also a good dietary source of magnesium, potassium, and vitamin E. Eating spinach is linked with a range of health benefits, including improved skin, hair, and bone health, and helping your body control blood sugar levels.

Spinach is also inexpensive, with retail prices of around 91 cents per pound. The cheapest option for spinach is to buy it frozen and, perhaps surprisingly, frozen spinach can actually be more nutritious than fresh leaves. After being picked, fresh leafy vegetables tend to gradually lose their nutrients over time, but freezing locks them in, keeping frozen spinach as rich as when it was freshly harvested.

Helpfully, in many dishes, frozen spinach can work just as well as fresh leaves. It can be mixed with feta cheese and baked into a buttery Greek spinach pie, spanakopita, or can be combined with spices and diced potatoes to make a mouthwatering Indian spinach curry, saag aloo.

Tomatoes are one of those foods that are ubiquitous in world cuisines, and one of the cheapest ways to use them in your cooking is to buy them canned. Tomatoes are a good source of vitamins, B, C, and K, as well as potassium, but the main reason they're so popular is for their distinctive flavor.

One of the simplest ways to use tomato purée is in tomato soup , as a comfort food that's both wholesome and easy to prepare.

Tomatoes are an essential ingredient in cuisines from all around the world though, from Italy to India, so there's no shortage of inspiration.

Whether you're spreading it onto a pizza base or making a rich pot of murgh makhani butter chicken , you'll need some of this versatile ingredient.

Of course, tomatoes are originally from Mesoamerica, so they're used in all kinds of Mexican dishes. An easy and satisfying one is to combine it with rice to make arroz rojo.

For being both abundant and affordable, corn has historically been a cheap staple food in America. It still comfortably fits this role, with cornmeal available for just under 70 cents per pound.

A starchy foodstuff, cornmeal also contains some protein and fiber, as well as being a good source of potassium, phosphorus, and magnesium. Traditionally used in working-class foods in the US, cornmeal is essential in a few classic recipes from the Southern states, like hot water cornbread or grits.

It can also be found in cuisines from elsewhere in the world, from the polenta enjoyed in Italy to the cornmeal porridge eaten for breakfast in Jamaica. While many people may overlook cornmeal, it is a nice and cheap addition to add to your grocery list and it has a good shelf life.

A little can go a long way in your cooking! Not everyone eats meat, but for those who do, cuts that are still on the bone are typically the cheapest option, and bone-in chicken is one of the most affordable.

As well as being a good source of protein, like other meats, chicken is also rich in potassium, phosphorus, and B vitamins. All that gets paired with with tomatoes tossed in a garlicky, spicy brine. Joe Sevier. Kendra Vaculin. The Smart Cook Linkbanner Make a Food Budget. Photo by Alex Lau, Food Styling by Rebecca Jurkevich.

Get This Recipe. Photo by Chelsea Kyle, Prop Styling by Beatrice Chastka, Food Styling by Olivia Mack Anderson. Photo by Joseph De Leo, Food Styling by Micah Marie Morton. Photo by David Loftus. Photo by Alex Lau, Prop Styling by Heather Greene, Food Styling by Susie Theodorou.

Photo by Chelsea Kyle, Food Styling by Anna Stockwell. Photo by Chelsea Kyle, Food Styling by Olivia Mack Anderson. Photo by Joseph De Leo, Food Styling by Liza Jernow. Photo and Styling by Joseph De Leo. Photo by Kristin Teig.

Photo by Chelsea Kyle, Food Styling by Ali Nardi. How Big-Batch Cooking Will Help You Make Dinner and Breakfast and Lunch With Your Ingredient Stash. You might have more groceries in your house than ever before. Here's how to make the best use of everything you've got. For the Very Best Black Beans, Use the Whole Can.

Yep, liquid and all. Great quality doesn't always equal more money. The Epi team swears by these tools—each of which cost less than a Hamilton. icon Gallery. Cozy up to classic chicken noodle, cheesy chicken tortilla, and soul-warming pho. Delicious ways to get dinner on the table, even when it feels impossible.

Featuring five ingredients or fewer, these recipes make a big impact with just a handful of groceries. The Most-Saved Recipes in the Epicurious App This Week.

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