Four Frugal Foods That Should Be A Staple In Every Home (And They Are Healthy, Too!)

This is a guest post written by Denise from The Single Saver, a single woman herself who grew up in a small family. A reformed spend-a-holic, she now enjoys the challenge of finding new ways to live a frugal yet very comfortable lifestyle. When not saving money, she is usually spending it on food for her two greyhounds and two cats.

Food – it is one expense that, no matter how much we would like to, we can never completely eliminate. And for most of us, a big chunk of our budgets are eaten up (pun intended) by food in one form or another. Reducing your grocery bill can help free up money for other purposes. But how? One way is to buy foods that are filling, nutritious, have long shelf-lives, and are cheap.

The four foods I am about to tell you about should be staples in every home due to their many excellent qualities. First off, they are all very inexpensive. Secondly, they all offer excellent health benefits. Third, they have long shelf lives, meaning costly food waste is kept to a minimum. Fourth, they are filling foods than can be combined with other ingredients to make a large variety of dishes. Oh, and did I mention they are super INEXPENSIVE?

As an added bonus, each of these items can be prepared in as large or as small of a serving as is needed, making them ideal for singles and smaller families to have on hand.

And now, without farther ado, here is the list:

DRIED BEANS

Beans, which include peas and lentils, are one of the only foods that falls under two categories on the USDA food pyramid – they are in the meat and bean category and the vegetable category. They are high in protein and contain large amounts of soluble fiber, which can help improve cholesterol levels. Beans are also one of the most antioxidant-rich foods you can buy, and those high antioxidants can help reduce the risk of certain kinds of cancers. Also, beans are good for helping digestion due to their high fiber content. Plus, they slow the rise of blood sugar levels after a meal, making them an excellent food choice for diabetes. Dried beans have a shelf life of a year or more. And, as an added bonus, it is very easy to use beans to grow your own sprouts (another very healthy food).

RICE

Did you know rice is a staple food for over half of the world’s population? This is due, in part, because of its affordability, but also due to its many nutritional benefits. Rice provides fast energy. It promotes good bowel movements and it helps stabilize blood sugar levels. Rice is a source of B vitamins, iron, and potassium. Many say eating rice helps cure heartburn and it even acts as a natural diuretic. It is low in sodium, cholesterol free, and is gluten free. Depending on several factors, rice can have a shelf life of up to 30 years!

POTATOES

Potatoes are another food packed with nutrients that won’t put too big of a dent in your food budget. Potatoes are high in carbohydrates, which aid in digestion. Potatoes are also said to relieve inflammation and can help reduce high blood pressure. They are also good for heart health. Their nutritional make-up also helps promote healthy brain function. Potatoes are high in vitamins B and C and minerals like potassium, magnesium, phosphorus, and zinc. Best of all, potatoes come in many different varieties – sweet, red, white, etc. – so you can always have a variety on hand to keep your menu varied and interesting. They have a shelf-life of 2-4 months.

EGGS

They don’t call it “the incredible, edible egg” for nothing! Eggs really are a miracle food. And their inexpensive cost means there is no excuse why more people shouldn’t consume these. A large egg has 6 grams of protein and only 70 calories. Best of all, an egg’s protein is high quality protein, and it contains nine essential amino acids. The high carotenoid content in eggs helps promote healthy eyes, and reduce the risk of developing cataracts and macular degeneration. Eggs have also been tied to helping prevent blood clots, heart attacks and strokes. They are low in saturated fat and one of the only foods that contains naturally occurring vitamin D. Also, eggs help promote healthy hair and nails. At just around a dime a piece, you can’t afford not to be eating eggs! And the good news is, they will last up to a couple months in the refrigerator. (Click here to learn how to tell if an egg is still safe to eat - http://www.thesinglesaver.com/2011/02/dont-throw-out-good-eggs.html).

Mixing these four foods into your menu should help you cut your grocery bill without sacrificing your family's health. Try it out for yourself!

The Single Saver offers practical, money-saving advice in a fun and interactive format. It is for single people, smaller-sized families, empty nesters, single parents, and anyone who wants to save money. We have a TIP OF THE DAY, a BLOG featuring writings from a variety of authors, and a fun and interactive DISCUSSION FORUM.