Cheap and healthy foods: Lentils, spinach, eggs and brown rice
4. Lentils
Nutty and delicious, lentils are full of protein, fibre and B vitamins. Allen suggests buying dry lentils in bulk to save money. Add them to soups and stews for a one-two punch of fibre and protein or, for something lighter, make a lentil salad. Add chopped tomatoes, cucumber, onions and feta cheese to cooked, cooled lentils and dress with oil and balsamic vinegar for a quick, Mediterranean-inspired lunch or summer side dish.
5. Spinach
Load up on this leafy green for calcium, folic acid, iron and vitamin C. Allen recommends using fresh versus frozen spinach because frozen can tend to be mushy. If you avoid the pre-washed variety, fresh spinach is a budget-friendly option. Although spinach salad is an easy choice, there are lots of ways to make it a meal. Try making a spinach omelette or topping your pizza with it. You can also blend it into soups.
6. Eggs
Eggs aren't just for breakfast. They're packed with protein, B vitamins and lecithin (in the yolks) which helps break down cholesterol, Allen explains. A quick, easy and affordable meal is the humble scramble. Beat eggs with your choice of chopped vegetables (any leftover roasted or stir fried vegetables work great here, too) and seasoning, toss in a non-stick pan and scramble over medium heat to a soft, but not runny consistency.
7. Brown rice
Although it takes longer to cook, brown rice is more nutritious than white. It's full of fibre and B vitamins, Allen explains. If you're worried about cooking time, you can prepare a large batch at the beginning of the week and use it for several days. Allen suggests stuffing peppers or zucchini with a combination of brown rice, diced tomato, chopped onion and a small amount of cheese. Once they're stuffed, bake them in the oven.
Nutty and delicious, lentils are full of protein, fibre and B vitamins. Allen suggests buying dry lentils in bulk to save money. Add them to soups and stews for a one-two punch of fibre and protein or, for something lighter, make a lentil salad. Add chopped tomatoes, cucumber, onions and feta cheese to cooked, cooled lentils and dress with oil and balsamic vinegar for a quick, Mediterranean-inspired lunch or summer side dish.
5. Spinach
Load up on this leafy green for calcium, folic acid, iron and vitamin C. Allen recommends using fresh versus frozen spinach because frozen can tend to be mushy. If you avoid the pre-washed variety, fresh spinach is a budget-friendly option. Although spinach salad is an easy choice, there are lots of ways to make it a meal. Try making a spinach omelette or topping your pizza with it. You can also blend it into soups.
6. Eggs
Eggs aren't just for breakfast. They're packed with protein, B vitamins and lecithin (in the yolks) which helps break down cholesterol, Allen explains. A quick, easy and affordable meal is the humble scramble. Beat eggs with your choice of chopped vegetables (any leftover roasted or stir fried vegetables work great here, too) and seasoning, toss in a non-stick pan and scramble over medium heat to a soft, but not runny consistency.
7. Brown rice
Although it takes longer to cook, brown rice is more nutritious than white. It's full of fibre and B vitamins, Allen explains. If you're worried about cooking time, you can prepare a large batch at the beginning of the week and use it for several days. Allen suggests stuffing peppers or zucchini with a combination of brown rice, diced tomato, chopped onion and a small amount of cheese. Once they're stuffed, bake them in the oven.
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