How can I snack healthily on a budget?
Written by
Robert Kelly
Reviewed by
Prof. William Dalton, Ph.D.When it comes to eating healthy on a budget, it involves some smart planning and basic ingredients. Stick with bulk staples such as oats, beans, and frozen fruits/vegetables. They offer nutrition without breaking the bank! You can put together filling snacks for less than $2 a serving in no time.
Oatmeal Power Jars
- Use bulk oats soaked overnight with water or milk
- Add seasonal fruits like apples or bananas for sweetness
- Chia seeds boost fiber and omega-3s economically
Homemade Bean Dips
- Cook dried chickpeas or lentils from bulk bins
- Blend with garlic and lemon juice instead of tahini
- Carrot sticks cost less than pre-cut vegetables
Roasted Frozen Veggies
- Frozen broccoli or cauliflower roasts crisp in 20 minutes
- Toss with affordable spices like paprika or garlic powder
- Store in jars for three days of crunchy snacks
Seed & Nut Mixes
- Combine bulk sunflower seeds with affordable peanuts
- Add popcorn for volume and whole grain benefits
- Portion into reusable bags for cost control
Purchasing in larger quantities can result in huge savings for staple foods. Dried beans can triple in volume after they are cooked. Whole oats cost a few cents per serving, significantly less than boxed cereals. Frozen vegetables retain their nutrients and cost half the price of fresh vegetables.
Preparation techniques help both your pocketbook and your nutrition. Prepare large batches of beans ahead of time for various uses over time. Roast lots of vegetables on a sheet pan. Soak grains overnight to activate the natural enzymes. These items will save you time in the kitchen and help you maximize your savings.
To prolong freshness and minimize waste, it is beneficial to store snacks correctly. We store our oatmeal in mason jars, which keeps it fresh for 4 days. We keep vegetables in airtight containers, which helps them stay crisp for 3 days. If you have leftover bean dip, freeze portions to extend its use for future occasions. Good storage practices can help ensure that food doesn't spoil before it's eaten.
Flavor boosters, such as spices and citrus, add flavor diversity at a cost-effective price. For example, lemon juice adds brightness to bean dips without the need for additional salt. Cinnamon can turn a bowl of plain oatmeal into a delicious special occasion. Chili powder brightens up roasted vegetables with an exciting kick. These costs are mere pennies, yet they greatly enhance enjoyment.
Read the full article: 10 Healthy Snack Ideas for Every Craving
