There’s that old joke that the grocery store Whole Foods should actually be called “Whole Paycheck” for the amount of money you can drop there in one simple visit.
And it’s true — organic, all-natural, “clean eating” ingredients often seem to cost more than their processed, mass-produced counterparts.
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But honestly, you don’t have to spend hefty amounts of money to eat healthy food. Let’s look at some inexpensive, healthy foods that will keep your body nourished- without spending a whole paycheck at the same time.
1. Roast your veggies on a sheet pan.
Something magic happens when you use a sheet pan to prepare ingredients in a hot oven; the dry heat pulls out deep, caramelized flavors that not other kitchen item can replicate.
Here’s my basic formula for roasting vegetables in the oven (I’ll do this with veggies straight from the freezer, too!):
- Heat your oven to 425 degrees.
- Toss trimmed vegetables with oil, salt, and pepper and spread in an even layer on your sheet pan. If you’re feeling adventurous, add other dried herbs such as oregano, smoked paprika, or garlic powder.
- Roast vegetables for about 12-15 minutes, checking to see if they’ve begun to brown. Use your judgement here; test vegetables as they cook to check for doneness.
- Serve!
Vegetables that rock a sheet pan roast:
Starchy Vegetables
Starches like sweet potatoes, corn, beans, and parsnips boast an incredible nutrient profile. They’ve also got a high fiber content to keep you fuller for longer, especially when paired with a green vegetable.
Hardy Green Vegetables
Hardy green vegetables, like zucchini, lentils, collard, beets, are not only packed with vitamins, and minerals but they’re low in calories- and they hold up well to the high, dry heat of sheet pan roasting.
Cruciferous Vegetables
Cruciferous vegetables like broccoli and cauliflower are rich in vitamins and minerals like vitamin K and folate. They can help to reduce the risk of cancer development in the human body. Like hardy green veggies, they can withstand high heat and develop a big flavor from caramelizing.
2. Use Muffin Tins
A muffin tin or tray is an oven-safe mold in which muffins or cupcakes are baked. Muffin tins are usually made with aluminum, stainless steel, or silicone and are frequently nonstick. They make for seriously easy, grab-and-go healthy recipes! Divide healthy casseroles or light pasta bakes into smaller portions and bake- then pop them out of the tin for grab-and-go healthy options. Think outside breakfast and dessert!
Egg muffins make GREAT grab-and-go healthy recipes:
To make an egg muffin, all you need is some eggs, milk or milk substitute, and “filler” ingredients like leftover veggies, meats, and cheeses.
Preheat your oven, mix all together in a bowl, stir to combine, pour the mixture into the muffin tins, and bake.
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A List of Healthy Muffins That Can Keep You Energized Throughout The Day
Lemon Raspberry Muffins
Use a simple lemon muffin recipe and then swirl in raspberry jam just before baking.
Cherry Zucchini Muffins
Zucchini muffins are one of my favorite ways to use up a glut of zucchini at the end of the summer. I love the sweet-sour flavor of dried cherries stirred into a zucchini muffin batter.
Strawberry-Banana Quinoa Muffins
Quinoa fills you up to keep you fuller, longer, and its proven health benefits are good for your heart. It’s one of my favorite “health additions” for muffin recipes.
Vanilla Bean Blackberry Muffin
Using vanilla beans in place of standard vanilla extract in muffins keeps the same flavor but feels fancy. Mixing whole blackberries into the batter will keep pops of flavor throughout the muffin.
Whole Wheat Carrot Cake Muffins
Replace whole wheat flour instead of all-purpose flour in carrot muffins, to add an extra layer of health.
Apricot and Date Muffins
Dried apricots AND dried dates bring flavor, health benefits, and fiber into an otherwise standard muffin.
3. Get on the Plant-Based Protein Train
Plant-based proteins are “healthier” than their meat counterparts because they include much less saturated fats, fewer calories, and still pack a protein punch that will help you stay fuller for longer.
They also cost less and can be cultivated in your garden or backyard. Below is a list of plant-based protein you can try out.
Beans
Beans — whether we’re talking black, kidney, cannelini, red, or others — are an affordable source of protein, fiber, iron, and vitamins. I love adding them onto salads, into pastas, or whipping them into a spread for crackers or vegetables.
Chickpeas
Chickpeas are considered to be a legume. They are very high in protein as well as fiber. Sometimes called “garbanzo,” they are great dried, mashed, or kept whole and tossed with vegetables, pasta, or in soups. The basis of Middle Eastern staples like hummus or falafel, chickpeas are an inexpensive way to add protein into your every day diet.
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Edamame
Edamame are soybeans, often boiled or steamed and may be served with salt or other condiments. The beans can be squeezed out of the pods and my kids LOVE them- they make any meal more fun!
Lentils
This tiny legume is a protein and fiber powerhouse, easy to cook, and it has a delicious earthy flavor that adds to all sorts of dishes. I’ve often subbed lentils in place of meat in dishes like meatloaf, meatballs, or burgers.
Nutritional Yeast
Made from the strain of yeast that bakers use to leaven bread, nutritional yeast has been pasteurized to dry out the yeast and bring out its nutritional value. It adds a chest flavor to dishes and it’s my secret weapon as a popcorn topping.
All the ingredients I’ve mentioned here are relatively low-cost but they give you great bang for you buck in the kitchen. It might not mean you’ve dropped a ton of cash on an all organic diet, but it makes a healthy, nutritious kitchen more accessible to anyone who’s trying to eat healthier for less. Which ingredient do you plan on trying first?
Ruthy Kirwan is a recipe tester, developer, and cooking instructor living in New York City.
In 2016, Ruthy created the website ‘Percolate Kitchen’ to be a digital kitchen resource for busy people. Sharing simple and quick recipes, how-to’s and guides, and meal prep for the everday family, she has built a loyal following of busy parents who want calmer weeknights. Her weekly newsletter is full of actionable tips, recipes, foodie links from around the web, kitchen ‘hacks’ and more.
You can find out more at percolatekitchen.com
