Meat can often be very expensive, so eating meatless meals on occasion can save a family considerable money. Try some of these meals in between meat-based meals and you will be surprised at how much smaller your grocery bills are. The suggestions here are based on spending approximately $20 or less for a family of four.
Pasta-Based Meals
The trick for upgrading a pasta meal from a boring plate of buttered noodles, while staying on budget, is to use a tasty variety of herbs and vegetables. These ingredients on their own are relatively cheap, and when combined the result tastes great, while remaining affordable. Also, by including herbs and vegetables into your pasta-based meals, you expand your nutritional palate, adding extra nutrients to what is essentially a carbohydrate-based entree.
Chef Aida Mollenkamp, for instance, offers an interesting take on spaghetti with her Citrus-Herb Sauce (see References below), utilizing thinly sliced onions, chives, parsley, tarragon and lemon zest. Chef Kathleen Daelemans' delicious Eggplant and Tomato Pasta recipe has the hearty, meatlike texture of fried eggplant, and the dose of Vitamin C and lycopene that tomatoes provide. The total cost in making these dishes is under $15.
Bean-Based Meals
There's a good reason why many third world societies have traditionally relied on legumes in their diets for centuries: they are as healthy and filling as they are plentiful and inexpensive. Known as being an excellent source of protein, beans also provide a great deal of fiber, which is an important component in lowering cholesterol.
Refried bean and cheese-filled empanadas are a great way to make an entree out of legumes, and easy to assemble for the harried parent who's pressed for time. For a lighter meal with a Middle Eastern influence, Minty Chickpea Salad with Couscous is also quick and easy to put together, yet extremely cost-effective and healthy at the same time.
Egg-Based Meals
Eggs, an inexpensive source of protein, can be purchased for about a $1 a dozen on average. For the person not willing to sacrifice quality for a bargain, organic free-range eggs are sold at most major supermarkets for only a couple dollars more.
A traditional omelet is a rather simple dinner, with a delicious result. For a bit of a fancier taste, try a Spanish Potato Tortilla Omelet, which has more filling with the inclusion of sliced potatoes. Remove the chorizo sausage from the recipe link below and you still have a hearty, nutritious and first rate entree.
Egg salad sandwiches are an American classic, reminiscent of summer picnics of yesteryear. Without spending a lot more money, egg salad can be spruced up considerably by adding fresh dill, capers, red onion and dijon mustard instead of the traditional yellow mustard. For the carb-conscious, a few scoops of egg salad on a bed of greens, without the bread, is also fantastic.
Tags: herbs vegetables, source protein