Super market: These days, it’s almost impossible to keep up with all the latest nutrition advice. Should you go vegan? Are red fats good or bad? Are carbohydrates our friend or foe? What about protein and essential fats – are they are both equally important, or is one more essential than the other? How many servings of fruit and veg should you be eating every day?
In an attempt to cut through all this confusion, we’ve compiled a list of 10 healthy, cheap and easy recipes that are perfect for anyone who lives in a supermarket. These are the kind of meals that can be prepared in half an hour or less without even needing to venture outside your local shopping center. You won’t find any exotic ingredients here – just simple staples like chicken breast, eggs, oats, bananas and apples. So read on for some inspiration!
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10 Healthy, Cheap and Easy Recipes You Can Cook in the Supermarket
You can cook anywhere, right? Yes and no. Many of us have the desire to cook more often and learn new recipes. The problem is time. We are all so busy with work, school, and other responsibilities that finding time to go grocery shopping and then actually sit down to cook is quite a challenge. And what’s even more challenging is when you want to make healthy meals on a tight budget. But it’s not impossible. Even if you don’t have much time or money, cooking at home is cheaper than eating out frequently or buying pre-made meals every day (which adds up fast). So how do you make this a reality? Start by planning ahead and visiting your local supermarket for these 10 easy and cheap recipes that you can cook in the supermarket .
Morning Muesli Bowl
Muesli is a popular breakfast option in many European countries, but it’s become increasingly popular in the United States over the last few years, too. Muesli is a bowl of oats with dried fruits and nuts, which you can then top with other toppings like fresh fruit, seeds, coconut flakes, and granola. Muesli is an excellent source of fiber, protein, and healthy fats. This recipe makes enough for one person, and it takes less than 10 minutes to make. To save time, you can prepare the ingredients in advance and then just toss everything together in a bowl when you’re ready to eat. What you’ll need: – 1/2 cup rolled oats – 1/2 cup plain yogurt – 1/4 cup chopped almonds – 1/4 cup dried cranberries – 1/4 cup blueberries – 1/2 cup milk – 1/2 cup water
Tuna and Chickpea Salad Sandwich
A tuna salad sandwich is a classic lunch option, but you might be surprised to learn that tuna has quite a bit of mercury in it. It’s a great source of protein, but mercury can be harmful to your health, especially if you eat it in high amounts. – Luckily, you can easily swap the tuna in a tuna salad sandwich with chickpeas. They provide the same amount of protein and, bonus, they don’t have any mercury. – This recipe makes 2 tuna salad sandwiches, so you can eat one for lunch and save one for a snack later in the day. What you’ll need: – 1 can chickpeas, drained and rinsed – 2 tablespoons lemon juice – 1/2 teaspoon salt – 1/2 teaspoon black pepper – 1 teaspoon Dijon mustard – 1/3 cup diced celery – 1/4 cup diced red onion – 2 tablespoons chopped fresh parsley – 2 tablespoons chopped fresh dill – 2 tablespoons olive oil – 4 slices whole-wheat bread – 2 tablespoons crumbled feta cheese
Lentils are a tasty, healthy food that are worth adding to your diet. They’re high in fiber, low in fat and calories, and they’re also a good source of protein. All of these things make them a great choice if you’re trying to eat more healthfully. – This recipe makes 4 servings of lentil soup, which means you can either eat it for lunch or dinner throughout the week. What you’ll need: – 1 tablespoon olive oil – 2 small carrots, diced – 1 small onion, diced – 1/2 teaspoon salt – 2 tablespoons garlic, minced – 1/2 teaspoon black pepper – 2 teaspoons cumin – 2 cups vegetable stock – 2 cups water – 1/2 cup dried green lentils – 1/2 teaspoon ground coriander – 1/2 teaspoon cayenne pepper – 1 bay leaf – 2 tablespoons chopped fresh parsley – 2 tablespoons chopped fresh cilantro
Baked Salmon and Rice
Salmon is a good source of omega-3 fatty acids and protein, which makes it a great addition to your diet. It’s also very versatile and easy to cook. You can either grill it or bake it and then pair it with almost any side. – This recipe makes 2 servings of baked salmon and rice, which you can eat for lunch or dinner. It’s also a great recipe if you’re cooking for one person and don’t want a lot of leftovers. What you’ll need: – 1/2 cup brown rice – 1/2 teaspoon salt – 1/4 teaspoon black pepper – 2 tablespoons olive oil – 1 1/2 pounds salmon fillet – 1/2 teaspoon salt – 1/2 teaspoon black pepper – 1/2 teaspoon ground coriander – 1/2 teaspoon ground cumin – 1/4 teaspoon ground red pepper – 2 tablespoons chopped fresh parsley – 2 tablespoons chopped fresh cilantro
Chicken and Vegetable Stir Fry
You can make a stir fry with just about any protein you want, but chicken is a very popular option that you can easily cook at home. It’s low in calories and high in protein, plus it’s very versatile and easy to cook. – This recipe makes 4 servings of chicken and vegetable stir fry, which you can eat for lunch or dinner throughout the week. What you’ll need: – 1 cup long-grain white rice – 1 teaspoon salt – 1/2 teaspoon black pepper – 1/2 teaspoon ground coriander – 1/2 teaspoon ground cumin – 1 tablespoon olive oil – 4 boneless, skinless chicken thighs – 1/2 teaspoon salt – 1/2 teaspoon black pepper – 1/2 teaspoon ground coriander – 1/2 teaspoon ground cumin – 1/4 teaspoon ground red pepper – 2 tablespoons chopped fresh parsley – 2 tablespoons chopped fresh cilantro
Greek Yogurt, Berries, and Oats Bowl
This bowl is a great option if you’re looking for something quick, healthy, and filling. You can make it in less than 15 minutes and it’s very budget-friendly. It’s also versatile, so you can swap out the type of yogurt or the toppings according to your preferences and taste. – This recipe makes 1 serving of the bowl, and it’s good for breakfast or a snack. What you’ll need: – 1/2 cup Greek yogurt – 1/4 cup blueberries – 1/4 cup chopped almonds – 1/4 cup oats – 1/2 cup water – 1/2 teaspoon cinnamon – Optional toppings: sliced banana, sliced strawberries
A frittata is a baked omelet-like dish that’s often served for breakfast. It’s usually eaten with a slice of toast, but you can also eat it on its own. It’s a great recipe to make if you have a lot of vegetables in your fridge that you need to use up. It’s also a great recipe if you’re trying to eat more eggs. – This recipe makes 6 servings of veggie frittata, which is great if you’re cooking for one person and want leftovers to eat during the week. What you’ll need: – 2 tablespoons olive oil – 2 cloves garlic, minced – 1/2 onion, diced – 1 bell pepper, diced – 1 zucchini, diced – 1 tablespoon chopped fresh parsley – 8 large eggs – 1/4 teaspoon salt – 1/4 teaspoon black pepper – 1/4 teaspoon ground coriander – 1/4 teaspoon ground cumin – Optional toppings: sliced avocado, sliced tomatoes
Rotisserie Chicken with Light Fare
There’s a reason rotisserie chicken is so popular: It’s cheap, easy to make, and has many different uses. You can eat the chicken on its own, slice it and put it on top of salads, or use it in sandwiches. It’