Cooking on the Cheap with Whole Foods

By Elizabeth Gunderson

Money may be tight, but you can still eat well. A budget crunch is an opportunity to creatively reconstruct mealtime. Instead of buying processed foods, seek out less expensive and less processed "whole" foods.

Whole, unprocessed foods include dried beans and lentils, grains, nuts, fruits and vegetables. Together, these foods provide protein, complex carbohydrates, healthy fats, vitamins, minerals and fiber. Because these foods are unprocessed and often unpackaged (think bulk section), they are inexpensive. Dried beans and grains double or triple in volume when cooked, making them an even better investment. Produce—when purchased locally and in-season—can also be a bargain.

Knowing that whole foods are better for you and your wallet is the first step. How to build a meal strategy around them is next.

Stocking the pantry is a good place to start. Keep your favorite dried beans, lentils and grains on hand. Dried herbs and spices, economical when purchased in bulk, are good to have around, too. Shop often for smaller quantities of seasonal produce. Buying more than you need leads to wasted food. Canned tomatoes are a smart addition to a winter pantry; they are relatively inexpensive and far better than fresh.

Once you have the right foods, mealtime is only a plan away. While some people enjoy weekly or monthly meal planning, it is possible to throw good meals together in short order. Short-term meal strategies are used depending on what was at the market, what is in your kitchen and the mood that strikes.

Dried beans, which need time-consuming soaking and cooking, can be prepared in large batches, portioned into small containers and frozen for future use. Grains, too, can be cooked and stored ahead of time. When mealtime rolls around, precooked black beans can be tossed with precooked brown rice, seasoned as desired and heated. Fresh broccoli florets can be quickly sautéed and tossed with the beans and rice or served alongside. Accompanied by a glass of soymilk or rice milk and fresh fruit, these whole foods make a complete and inexpensive meal. Tofu and tempeh—also relatively cheap proteins—can stand in for the beans. Any grain can replace the rice. Vegetables can vary. These meals depend only on what you have available and enjoy eating.

Tasty and nutritious meals are often easier to create when the budget is tight. Having less to spend on food forces reliance on creativity and resourcefulness—neither of which cost a thing. Get creative and enjoy your food!

Elizabeth Gunderson runs Food Communication Services, a company devoted to teaching others about whole and natural foods. She loves to teach—and learn.