Dietitian Recommends 7 Go-To Pantry Picks for Eating Well on a Budget
Eating well on a budget starts with having the right foods on hand. Certain pantry staples are affordable, versatile and easy to turn into a simple, satisfying meals -- if you know which ones to stock.
Avery Zenker, a registered dietitian at EverFlex Fitness, gave us a short list of go-to pantry items she always keeps in stock in order to eat well while keeping grocery costs in check.
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1. Oats
Zenker makes sure to have oats in her pantry -- not oatmeal packets, but rolled oats, quick oats or steel cut oats.
"They're very versatile to be made for breakfasts, snacks, desserts and more," she said. "I like to meal prep homemade granola bars with oats and bananas."
2. Seeds
"Nuts and seeds can be more expensive, but I find seeds to be more affordable. Specifically sunflower seeds, pumpkin seeds and flax seeds," Zenker said. "They're super easy to toss into meals and can be blended into creamy sauces and dressings."
3. Canned and Dried Beans
"Beans provide a lot of nutrients per dollar," Zenker said. "These can include lentils, chickpeas, black, navy, kidney, pinto and other beans. Dry beans usually cost less than canned beans. Canned beans are ready to eat right away and provide protein, fiber and many essential vitamins and minerals."
Zenker listed various ways beans can be included in recipes, such as stews, soups, wraps, sandwiches, salads, bowls, and dips.
4. Herbs and Spices
Zenker believes herbs and spices can really level up how a meal tastes, elevating some of the most basic dishes into a new zone of deliciousness.
"They can help replace sauces and condiments that may be more expensive," she said, adding that at a typical grocery store, it costs around $1.50 for a small bag of spices or herbs. "They provide lots of versatility to the flavor of meals and can be added to anything."
5. Tomato Products
"Canned tomatoes, tomato paste, tomato sauce, strained tomatoes and other, similar tomato products are very versatile and relatively inexpensive," Zenker said. "They can be used in stews, pasta dishes, curries, soups, pizza and basically anything savory."
6. Vinegar
"Vinegar does not provide a lot of calories, so it's not necessarily cheap per calorie, but it gives a lot of flavor," Zenker said. "There are a number of types of vinegar to choose from to level up salads, pasta dishes, stir-fry and more."
7. Peanut Butter
"Peanut butter is a great source of fats," Zenker said. "It's very well loved and widely available. Natural peanut butter costs a bit more than more processed peanut butters, but I think it's worth it.
"It can be used in baking, oatmeal, sandwiches, wraps and even as sauce in pasta dishes, salads and stir-fry."
This article was provided by MoneyLion.com for informational purposes only and should not be construed as financial, legal or tax advice.
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