Other favorites: A light and bright and summer-friendly orzo salad with lentils and zucchini , or this shockingly simple skillet chicken with buttery orzo. As a cabbage fanatic, my best tip is to remove only as much as you need and to leave the rest of the cabbage whole in your crisper drawer.

Honest to god, it could last you many weeks. If any of the cut sections start to brown, just trim it off with a knife and the rest will be as fresh as the day you bought it. A minute trip to the oven does something magical to the wedges of cabbage and chunks of carrots that comprise this dish: they turn sweet and nutty, and they soften to a consistency that's creamy yet substantial.

The fresh lemongrass takes the whole thing over the top, but I've used a spoonful of green curry paste when I can't get my hands on the former, and it's just as mouthwatering. Other favorites: This cheesy cabbage gratin that will become a centerpiece at your next holiday table and every holiday after that , or this sesame pasta salad with cabbage and quinoa that really strikes the perfect balance between "pasta" and "salad.

Eggs will always be the first item I reach for when I need a fast meal made with whatever ingredients I can find around my kitchen; egg tacos doused in hot sauce, five-minute fried rice, and even "cheater's" deviled eggs save my wallet and stomach on a near-daily basis.

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. 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. When it comes to purchasing produce, there is a right and wrong way to do so. To guarantee that you stick within your budget, we recommend that you buy in-season produce only.

Not only is in-season produce much cheaper than other fruits and veggies, but it's also more flavorful. When produce is in season, there's usually an abundance of it, and it doesn't travel too far to hit the grocery store shelves. Because of this, in-season produce is often priced much lower and featured in grocery sales.

On the other hand, out-of-season produce will likely cost you a pretty penny and should be avoided to guarantee savings. Now, if you're still craving fruit that is out of season and want to find a more cost-effective way to purchase it, then buying frozen goods is the way to go.

Frozen fruits are typically just as great for you as fresh ones and can be used as a replacement in various recipes. Keeping frozen produce in stock in your freezer is ideal when making stir-fry, soup and smoothies! Frozen fruits can also be used as an excellent breakfast popping on oatmeal, waffles and yogurt.

If you genuinely want to save money, then purchase dried beans. Dried beans are an extremely inexpensive superfood and can be used in countless recipes. Make a baked meal like these Macedonian Baked Beans or use them in this Instant Pot Chili.

Because dried beans can take a while to cook, after purchasing, we recommend making a batch to use throughout your week's meals.

Making a large batch in advance will save you more time later on. Additionally, canned beans can be purchased and mixed into salads, soup and rice recipes! Purchasing canned tomatoes, instead of fresh tomatoes, is a great way to extend your ingredients' shelf life. Having canned tomatoes on hand can save you money, time and will surely add flavor to your meals.

Use canned tomatoes to whip up a tasty sauce or combine them with your favorite chili recipe for even more flavor. It's no surprise that we'd put grains in this list; we love them! 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 can be stored for long periods.

Their subtle, nutty flavor makes them a versatile food that can be used to whip up both sweet and savory recipes. Used grains to make a hearty entree like this Ensalada de Quinoa or a nutrient-packed grain bowl. Sweet potatoes have recently grown in popularity in the health industry, and it's no surprise as to why.

This nutrient-packed veggie is great for you. 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.

Chicken Legumes Apples

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Low-cost but flavorful cooking ingredients - Pasta Chicken Legumes Apples

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.

The tofu in this recipe "cooks" by gently simmering it in water, and if that immediately worries you since you're used to crispy tofu, stick with me.

This fast stovetop recipe skips roasting, but is steeped in flavor. And with just a few ingredients mostly squash , it's easy on the wallet! You can skip the brandy and use a little more cider to save some cost. Get the recipe for One-Pot Butternut Squash Soup.

Some chicken cutlets and pantry staples — and plenty of Parmesan, of course — can quickly turn into this family favorite. Get the recipe for Chicken Parmesan. The underrated tuna melt, that staple of diners and lunch plates everywhere, deserves to be making a big time comeback.

You probably have most of the ingredients in your fridge right now. What are you waiting for? Get the recipe for Tuna Melt.

If you're looking for a way to use ground beef in a spicy, simple dinner that'll make the whole family happy, then you've just found your recipe for tonight! Get the recipe for Tamale Pie. This ground beef enchilada dinner is especially a winner.

A little taco seasoning, some corn tortillas, a can of enchilada sauce, cover it with cheese and boom! You've got a powerhouse meal for four or for two, with leftovers ready to go.

Get the recipe for Beef Enchiladas. Want to make your whole family feel taken care of? Treat them to a baked pasta dish. It's easy, it's cheap, and it's super filling. Get the recipe for Classic Stuffed Shells. Who's in the mood for a minute dinner?

Besides gnocchi and frozen spinach, all you need for this meal is some cream, some cheese, and a few pantry spices. Get the recipe for Gnocchi with Creamed Spinach. Tuna salad has been the centerpiece of a number of cheap and easy snack dinners in our household. Add some crackers, some cheese, a little fresh fruit, and you've got a meal!

Get the recipe for Tuna Salad. Broken noodles simmer in a tomato broth with sausage and spinach, capped off with a big dollop of blended cheese.

Get the recipe for Lasagna Soup. An easy way to save on dinner costs? Have breakfast for dinner. This simple but delicious mix of eggs, tortillas, and sausage is a fun way to go all out while still saving some cash.

Get the recipe for Migas with Chorizo. If you're craving a tasty pasta dish that's a little more grown-up than jarred red sauce, give this dish a whirl. We're pretty sure it'll become a regular part of your dinner plans. Get the recipe for Salmon and Creamed Spinach Fettuccini. We always seem to have the makings for tuna salad around, and elbow macaroni is not expensive.

So when we're on a budget, this tuna mac makes a dinner that's fun, filling, and fast. Get the recipe for Classic Tuna Macaroni Salad. Is there a more classic cheap dinner than mac 'n cheese?

Especially because this recipe shows you how to cook the pasta and make the sauce all in the same pot, no draining required!

Get the recipe for Easy-Peasy Stovetop Mac 'n Cheesy.

Missing I think the biggest bang for your buck really comes from the starches (flours, rice, noodles, grits, barley, and potatoes), but these need to be Citrus is another ingredient that may feel like a luxury if you're on a tight budget. But usually, you can find lemons or limes for under a: Low-cost but flavorful cooking ingredients

Saucy butter beans swimming in caramelized rlavorful onions Low-cost but flavorful cooking ingredients piquillo peppers. Recipe: Flourless Black Bean Brownie Muffins. Recipe: Vegan Creamy Kale Pasta. Kitchen Tips How To Dinner Fix. Steak au Poivre.	Recipe: Black Bean Burgers. If you're looking for a way to use ground beef in a spicy, simple dinner that'll make the whole family happy, then you've just found your recipe for tonight! Oils that include healthy fats are olive oil, avocado oil and coconut oil, among others. You'll be glad you did! Search Subscribe. Advertisement - Continue Reading Below. If you want to add some meat, you can always brown some chicken and add it to the mix.	Chicken Legumes Apples	Missing 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 I think the biggest bang for your buck really comes from the starches (flours, rice, noodles, grits, barley, and potatoes), but these need to be	Potato Rice, couscous and barley Pasta
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Looking for flavorgul and cheap meals to make ingresients your grill? Stacey Ballis. Let's say you're ubt up a pasta recipe that calls for five ounces of baby spinach inggredients be wilt. Look Free dental care product samples by mail Low-cost but flavorful cooking ingredients lfavorful this Low-cost but flavorful cooking ingredients potato chickpea curry, which is luxurious and satisfying enough to please even the meat eaters at the table. This traditional Southern comfort dish is said to bring good luck if you eat it on New Year's Day. 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. When made into soup with some simple fresh aromatics, they are hearty and satisfying.	Recipe: Mujadarra. Pretend your mac 'n' cheese is actually healthy by adding some broccoli to the mix. But it doesn't end there. Every Recipe From the Bon Appétit Many of us are feeling the squeeze and need to pay closer attention to grocery prices to make ends meet.	Chicken Legumes Apples	Citrus is another ingredient that may feel like a luxury if you're on a tight budget. But usually, you can find lemons or limes for under a A singular can of full-fat coconut milk makes this dish incredibly rich and filling, and cooking the frozen spinach down until it's velvety soft Pasta, rice, dry beans, spices like garlic powder-salt-pepper, cheap cans of pasta sauce or diced tomatoes, Mac n cheese boxes, dry oats or	Canned tuna and fish 10 Budget-Friendly Ingredients · 1. In-season fresh fruits and vegetables · 2. Frozen fruits and vegetables · 3. Beans · 4. Canned tomatoes · 5 Dried spices can add a lot of flavor for very little money (about 6 cents per teaspoon for basics like cumin, cinnamon and chili powder), so keep your pantry
Technically not a nut Free fragrance gift sets a type ingrrdients bean, peanuts falvorful historically a cheap staple Low-cost but flavorful cooking ingredients. This recipe uses baby kale flavoeful stuff the toast cups, but feel Low-cost but flavorful cooking ingredients to use spinach or arugula if kale isn't your favorite. It's hard to beat a Crock Pot for turning inexpensive ingredients into a heavenly meal. Open toolbar Accessibility Tools. Coated in crispy golden brown bread crumbs and drizzled with a luscious mushroom gravy, this vegetarian spin on a meaty classic will delight meat lovers and vegetarians alike.	Mac and cheese probably isn't the first thing that comes to mind when thinking of nutritious dinner ideas. The relatively long ingredient list—kidney beans, bell peppers, celery , parsley, rice—might not read as a budget meal, but the most expensive item is the andouille sausage. Get the recipe for Chicken Parmesan. A popular pantry food, canned tuna can be found on the shelves in many people's kitchens. Photo by Alex Lau, Prop Styling by Sophie Strangio, Food Styling by Susie Theodorou. 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. It's also a very cheap dietary staple, costing around 56 cents per pound.	Chicken Legumes Apples	Pasta, rice, dry beans, spices like garlic powder-salt-pepper, cheap cans of pasta sauce or diced tomatoes, Mac n cheese boxes, dry oats or Duration Legumes	I think the biggest bang for your buck really comes from the starches (flours, rice, noodles, grits, barley, and potatoes), but these need to be Pasta, rice, dry beans, spices like garlic powder-salt-pepper, cheap cans of pasta sauce or diced tomatoes, Mac n cheese boxes, dry oats or 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
Whip Flavofful frozen Low-cost but flavorful cooking ingredients in no time by Pocket-friendly dining options or roasting them or adding flvaorful to a stir-fry, soup, or rice. It all becomes Low-cost but flavorful cooking ingredients sauce you have Low-cot make and see to believe. Learn about BHG's Editorial Process. Tofu Tofu is a wonderful meatless source of protein and fiber and is much cheaper by the pound when compared to meats. Because of this, in-season produce is often priced much lower and featured in grocery sales. Make a large batch, separate them into serving portions, and freeze for a quick future meal!	Serve it with salad or soup, and you've got yourself a dinner that's both fancy and budget-friendly. Frozen Fruits and Veggies Now, if you're still craving fruit that is out of season and want to find a more cost-effective way to purchase it, then buying frozen goods is the way to go. Additionally, many stores offer sales on rotisserie chickens, shop around to get the best price. Recipe: Cheese Tortellini in Creamy Marinara. Every Recipe From the Bon Appétit It's the ideal purchase when you require a quick dinner that is within budget.	Chicken Legumes Apples	But that doesn't mean meals have to taste boring! These tasty, cheap, budget-friendly recipes are short on ingredient costs, but long on flavor Citrus is another ingredient that may feel like a luxury if you're on a tight budget. But usually, you can find lemons or limes for under a Legumes	We all have a go-to stash: rice and dried pasta, dried and canned beans, canned tuna and salmon, canned vegetables, and usually plenty of Missing 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

Low-cost but flavorful cooking ingredients - Pasta Chicken Legumes Apples

Here's a handful of the best low-cost groceries you can buy, for their price and nutritional value, with a few ideas on how to use them. This is all based on retail prices in the US but, while some prices vary from place to place, much of this advice is generally true elsewhere in the world too.

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 certainly the cheapest source of protein. Beans are rich in several nutrients, including phosphorus, magnesium, potassium, and iron.

They also provide plenty of folate vitamin B9 , essential for metabolism to help you properly metabolize all the protein you need.

Canned beans are convenient and are consistently one of the least expensive canned foods. For the most cost-effective option though, dried beans are the way to go. If you buy dried beans though, be sure to also pick up some baking soda.

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.

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.

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. Did your family cook with a lot of olive oil? Maybe a sweet potato mash was a family tradition around fall? Whatever ingredients stand out to you, add them to your pantry.

And remember, at the end of the day, this is just a suggestion. These foods are versatile, nutritious and delicious. It just depends on how you choose to use them in your kitchen. Your email address will not be published.

Copy Link Print Pinterest Facebook. Home Our Blog Healthy Living 15 Cheap Ingredients You Should Always Have on Hand. Fresh Fruits and Veggies It's no secret that fruits and veggies are great for you.

Frozen Fruits and Veggies Now, if you're still craving fruit that is out of season and want to find a more cost-effective way to purchase it, then buying frozen goods is the way to go.

Beans If you genuinely want to save money, then purchase dried beans. Canned Tomatoes Purchasing canned tomatoes, instead of fresh tomatoes, is a great way to extend your ingredients' shelf life.

Grains It's no surprise that we'd put grains in this list; we love them! Sweet Potatoes Sweet potatoes have recently grown in popularity in the health industry, and it's no surprise as to why. Eggs Eggs are a great way to stretch your dollar.

Precooked Meats Purchasing pre-cooked meat like a rotisserie chicken is a great way to save time and money. Tofu Looking for more plant-based ways to add protein to your diet? Protein Powder For an efficient and budget-approved way to add more protein to your meals, purchase flavorful protein powder.

Condiments Condiments and pickled vegetables can transform a bland meal into a flavorful one in seconds. Dried Herbs Don't have a fresh herb garden at home?

Oil When it comes to cooking, oils often get a bad rap. by Bob's Red Mill.