With so many people out of work these days, there's all the more need to economize in the kitchen. Here are some money-saving ideas for healthy eating.
Greater Tuna
Bulk up your tuna salad in a healthy way by grating a small carrot (or half a large one) into the tuna. Mix with mayo and whatever you like to flavor your tuna with (I'm partial to horseradish, capers, and some black pepper). Load up the sandwiches with lettuce and sliced tomato for even more delicious bulkiness. More tuna salad, no filler.
Out Here in the Fields
Speaking of lettuce, you can gather your own salad greens in most any park. Dandelion greens are your friends, and they're free. Early spring is the best time, before the familiar yellow flowers appear. Make sure to wash the leaves well before using in your salads or sandwiches. (For more tips on vegetables you can gather yourself in city parks as well as natural green spaces, check out the website of one of my gustatory heroes, Wild Man Steve Brill.)
Crazy Salad
Speaking of salad, it's easy to make a salad into a full meal. Along with your greens and fresh vegetables, a can of chickpeas or pink beans (rinsed well!) adds a mess of protein to your mess. Chopped walnuts are another excellent and healthy protein option. Eat with a hunk of whole-grain bread and there's your meal!
45-Minute One-Pot-Meal Vegetable Soup
This is a favorite around my house, and it makes a full meal. The ingredients, to a large extent, can be whatever you have on hand. I usually make it as a completely vegetarian dish, but it doesn't have to be. Fundamentally, you'll need:
- Water or broth
- Vegetables in season
- Onions
- Carrots
- Natural peanut butter
- A protein source or two: a can of beans, 6 oz. of tofu, leftover chicken – any or all of the above, or use your imagination
- Rice or millet
- Mustard
- Cider vinegar (or rice vinegar)
- Olive oil
- Salt and pepper
- Optional: Lee Kum Kee chili garlic sauce
- Optional: garlic
There's nothing more comforting than homemade soup on a crisp Fall day. Making a delicious vegetable soup from scratch is cheap, easy, and fast (you can make this in 45 minutes).
Article comments
1 - Caitlin Pike
I'm going to have to try that peanut butter trick!
2 - Lisa McKay
I like the way you think, Jon (and that peanut butter thing never occurred to me). I'll be trying your soup recipe for sure -- soup and bread is a fall/winter staple at our house, too.
3 - Jon Sobel
Almond butter is even better, actually, but it doesn't really fall into the "budget" category...