Essential Cheap Staples to Keep on Hand
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| Essential Cheap Staples to Keep on Hand |
1. Grains & Starches
Grains and starches are filling, affordable, and adaptable. Some of the best options include:
- Rice (white, brown, or jasmine)
- Pasta (whole wheat or regular)
- Oats (rolled or quick oats)
- Potatoes (white, sweet, or russet)
- Bread (whole grain or sourdough)
Meal Ideas:
- Stir-fried rice with veggies and eggs
- Pasta with homemade tomato sauce and beans
- Oatmeal topped with peanut butter and banana
- Baked potatoes with cheese and steamed broccoli
2. Beans & Lentils
Beans and lentils are packed with protein and fiber, making them a great meat substitute.
- Canned or dried beans (black, pinto, chickpeas)
- Lentils (red, green, or brown)
Meal Ideas:
- Chickpea curry with rice
- Lentil soup with crusty bread
- Black bean tacos with salsa and avocado
- Hummus wraps with veggies
3. Eggs
Eggs are one of the most affordable and versatile sources of protein.
- Whole eggs (buy in bulk when on sale)
- Egg whites (for lower-calorie options)
Meal Ideas:
- Scrambled eggs with sautéed vegetables
- Fried egg and avocado toast
- Vegetable frittata with potatoes
- Egg fried rice with frozen peas and carrots
4. Frozen & Canned Produce
Often more nutritious than out-of-season fresh produce and always available.
- Frozen vegetables (broccoli, spinach, mixed blends)
- Frozen fruits (berries, mango for smoothies)
- Canned tomatoes (diced, crushed, or whole)
- Canned vegetables (corn, green beans)
Meal Ideas:
- Smoothies with frozen fruit and yogurt
- Vegetable stir-fry with frozen mixed veggies
- Homemade tomato sauce with canned tomatoes
- Corn and black bean salad
5. Canned Fish
An affordable way to add high-quality protein and healthy fats.
- Tuna (in water or oil)
- Sardines (packed in olive oil)
- Salmon (canned or pouch)
Meal Ideas:
- Tuna salad sandwiches
- Sardines on toast with lemon
- Pasta with tuna and canned tomatoes
- Salmon patties with canned salmon
6. Flavor Builders & Aromatics
These inexpensive ingredients transform basic staples into delicious meals.
- Onions and garlic (buy in bulk)
- Basic spices (cumin, paprika, chili powder, Italian seasoning)
- Condiments (soy sauce, vinegar, hot sauce)
- Bouillon (chicken, vegetable, or beef)
- Oil and vinegar (olive oil, vegetable oil, apple cider vinegar)
Meal Ideas:
- Garlic fried rice with egg
- Spiced lentil soup with cumin and paprika
- Stir-fried vegetables with soy sauce
- Pasta with olive oil, garlic, and chili flakes
Making Staples Delicious
Flavor-Boosting Techniques
Simple cooking methods can elevate basic ingredients:
- Toast grains before cooking (rice, oats, or bread crumbs) for deeper flavor
- Sauté aromatics (onion, garlic) as the base for soups, stews, and sauces
- Deglaze pans with broth or vinegar to capture all the flavorful bits
- Add acidity (lemon juice, vinegar) to brighten heavy dishes
- Combine textures (crunchy, creamy) for more satisfying meals
The Power of Spices
A few key spices can completely transform basic ingredients:
- Cumin + Chili Powder: Turns beans into flavorful tacos or chili
- Italian Seasoning: Elevates canned tomatoes into pasta sauce
- Curry Powder: Makes lentils or chickpeas taste exotic
- Smoked Paprika: Adds depth to roasted vegetables or eggs
Start with 3-4 versatile spices and build your collection slowly. Store them properly (away from heat and light) to maintain flavor.
