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10 Healthy food for cheap

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10 Healthy food for cheap 

For some reason, it is generally accepted that only the rich can afford to eat healthy food, and people with average incomes have to save on their health and choose products, not by their nutritional value. We have found many useful products that, despite everything, remain cheap. 

Moreover, many expensive products are not necessarily useful, but, on the contrary, do not go well with the principles of healthy eating - this primarily refers to smoked meat delicacies, sweets and semi-finished products. Of course, in the economy mode, we cannot afford healthy oysters, black caviar, artichokes, asparagus, goji berries and other superfoods, but to make a balanced diet for little money is a reality. We present to you the cheapest products that are healthy.

1. Whole Grainspearl barley

To date, barley and barley groats (crushed barley) can be called the record holder in terms of price and benefit among cereals. The barley from which these amazing products are made is considered the most useful cereal plant. It contains proteins, starches, provitamins A and B, as well as many minerals, including rare phosphorus and iodine. The simplest dish of barley and egg is porridge. It is especially tasty from whole pre-soaked grains. Pearl barley soup with mushrooms is wonderful - it is very hearty, tasty and costs almost nothing if you dried mushrooms for the winter. On pearl barley, you can even cook an analog of risotto.

Other whole or chopped cereals: millet, oats, corn, wheat - are significantly inferior to barley in useful properties and overtake it at a price. But they should be in the kitchen to add satiety and diversity to your diet. For example, you can cook a delicious porridge from a mixture of oat, corn and barley groats. And if you add bran, which is also very cheap, we get an effective tool for cleaning the intestines and fighting overweight. As for cereals, they are far inferior to whole grains in nutritional value. Their main advantage is the speed of cooking.

Do not forget that whole grains can be germinated and receive balanced vitamin complexes almost for nothing.

It is interesting that rice and buckwheat, which have risen in price in recent years, are not at all as useful as is commonly believed. Apart from carbohydrates, practically nothing remains in polished rice, and buckwheat can be called a superfood only in its green form.

2. Peas, lentils

Legumes are the main plant source of protein. The cheapest representatives of this group are whole yellow peas and large green lentils. Of them, like cereals, you can cook porridge and soups; You can add boiled peas and lentils to stews and salads; pea flour can be used to make jelly. You can sprout them, like cereals.

Legumes have one peculiarity - they take time to prepare, and this minor complexity scares away the housewives from them. In fact, cooking beans is no more difficult than cereals. Whole peas can be soaked overnight, after which it will be quickly cooked. Chopped peas and green lentils do not require soaking and cook for 20-25 minutes. It is important to consider that legumes are quite heavy food. They need to be eaten a little and by no means before bedtime.

3. Chicken

Of all types of meat, chicken has the most optimal price-benefit ratio. It is very profitable to buy chicken or chicken whole and bake on the grill, in foil, in the sleeve. And it’s even more profitable, tastier and more useful to fry legs and wings, and from the leftover chicken to cook the broth. The next day, it remains to add some vegetables and cereals - and a delicious, hearty, very cheap soup is ready.

4. Fish

Speaking of fish, we mean living or frozen whole. Beautiful fillets and a variety of smoked fish delicacies are not suitable for today's topic due to the high cost and dubious benefits. Try different types of fish: from salmon to capelin, they are all tasty and healthy in their own way, and you can only rely on your own taste here. As with chicken, the best way to cook fish is with soup. It requires an inexpensive fish and a basic set of vegetables.

5. Offal

Offal - this is what is in the carcasses of animals in addition to muscle tissue: kidneys, liver, heart, lungs, entrails, brains, legs, ears and tails. Do not faint, meeting these products on the shelves, better find out the price from the seller, it will pleasantly surprise you. The most expensive and easy to prepare offal is the liver. 

No one doubts its benefits and taste, but not everyone knows that other animal organs can be surprisingly tasty and much more useful than meat. For example, tripe (tripe), which is sold for ridiculous money to feed the dogs, with proper preparation turns into a delicacy, pork legs into a delicious jelly, and pork ears into a great snack. 

Working with many offals requires time and a spacious kitchen in a private house. In a city apartment, you can only cook chicken stomachs and hearts,

6. Soya products

Speaking of soy, we do not mean soy sausage, skillfully disguised as a meat product using dyes and flavorings. We are talking about pure soy products: soy milk, soy meat, tofu, tempeh, miso, yuba. Soy contains many useful substances: proteins, fats, carbohydrates, vitamins, micro and macro elements. 

Soybean seeds and flour from them are not recommended to be used in their pure form since they contain substances that suppress the digestion process. Because of this, many people have a strong distrust of soy - they read somewhere or heard that soy is poorly absorbed, and made the wrong impression about it. 

In fact, in Asia, they just don’t eat soy. It is fermented to neutralize enzyme inhibitors, or simply put, it is boiled, fermented, pressed, dried for a long time. It turns out a huge variety of healthy and light products.

If you are not familiar with soy products, start with soy asparagus, which is actually not related to asparagus, but is made from films of soy milk. It is sold in all major supermarkets for little money. A variety of dishes can be prepared from soy asparagus: salad, stew, noodle soup, soy asparagus can be used as a quick snack or as a side dish for rice.

7. Kefir

According to numerous studies, dairy products are much healthier than milk. They have a probiotic effect, that is, improve the intestinal microflora, which in turn helps to more efficiently digest food and absorb nutrients from it. 

Kefir is completely safe for those who do not tolerate lactose. A glass of this wonderful drink and a slice of black bread is a hearty, healthy and low-budget afternoon snack or late dinner. Important note: choose plain kefir without any fruit flavors, normal fat content, with a short shelf life, produced at a local dairy plant - in this case, it will be as useful and cheap as possible.

8. Sea kale

Sea kale (kelp) is a real storehouse of minerals. It contains iodine, potassium, magnesium, silicon, phosphorus, calcium, iron, zinc and rare substances whose effect on the body is not fully understood. 

For maximum benefit, it is better to eat fresh seaweed, but not everywhere there is such an opportunity, so you have to be content with dried or canned. If you like Korean kimchi (spicy salads of vegetables, mushrooms and seafood), buy pickled seaweed. This is one of the cheapest types of kimchi.

9. Local vegetables

Of vegetables, optimal in terms of price and benefit can be called cabbage, carrots and onions. With a slight stretch, beets and radishes can be attributed to vegetables. It is especially good to buy these products in summer and autumn at local markets and stores (ferment) for the winter. 

Sauerkraut is excellent vitamin support for the whole winter, which will cost you almost nothing but a few hours of shredding. Cabbage soup with carrots and onions is a well-known figure correction product. You definitely will not suffer from hunger and lack of nutrients, and extra pounds will quickly disappear. 

If you cook cabbage soup with different toppings - potatoes, beets, celery, cereals, herbs, mushrooms - it will never get bored. By the way, the potato beloved by Russians is comparable to vegetables in price, but significantly inferior in useful properties.

10. Fruits and berries

Fruits and berries are necessary for a person to be healthy and in a good mood. Unfortunately, local apples, pears, plums, currants and raspberries can only be bought cheaply in season and only in markets or in distant villages. The rest of the time, apples are more expensive in stores than bananas and oranges. 

This is not to say that this is good, but not bad either. Fresh tropical fruits are no less healthy than apples. If you have to save, buy bananas and oranges little by little and eat 1-2 servings each day.

It is even more profitable, although not so pleasant, to buy dried fruits. Avoid brightly colored candied fruits and shiny dates - it is expensive and completely not useful. Buy nondescript dry varieties of dark raisins, prunes and dried apricots with pits. By taste and effect on the body, they are much closer to fresh grapes, plums and apricots.


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