Prices of food are obviously going up. I've always tried to use up everything in my fridge by keeping it simple and well organized. That way I'm not wasting food or money.
Another way I keep things simple and save time and money is to get creative and use what is on hand instead of making another store run or online order.
THREE TIPS TO SAVE MONEY ON FOOD + STILL EAT WELL
I make a meal plan based off of what I already have which I've outlined below —then when I do go to the store I just need a few items.
I never used to pay attention to how much I spend on food — so I've been giving myself a budget which forces me to really look at prices and also to decide what's really important, instead of making unnecessary purchases.
I also make sure to use the leftovers in the fridge to add to other meals or combine them.
One meal I recently made with what I had on hand was a simple black bean soup. So tasty and satisfying in the winter. Also very healthy as this bean is a good source of protein and fiber plus calcium, iron, magnesium, potassium, folate and vitamin K.
Eating beans promotes gut and kidney health and because they are low on the glycemic index — eating them won't cause your blood sugar to spike. However, they are high in carbs — good to know if you're on a low carb diet.
I had two cans on hand, so the only item I needed was broth. I usually keep bouillon cubes on my spice rack — inexpensive and lasts so much longer than liquid broth, but I was out. I also didn't have the traditional cumin that usually goes into making black bean soup so I made substitutions which you'll find below.
SIMPLE BLACK BEAN SOUP
INGREDIENTS
2-15 oz cans of black beans
1.5 cups chicken broth (or more for a thinner soup)
1 medium yellow onion, chopped
2 T olive oil
DIRECTIONS
Sauté the chopped onion with olive oil in a skillet
While sautéing the onion add the remaining ingredients in a pot and cook over medium to medium high heat (you could also add any additional veggies like carrots which pair well with the black beans)
When the onion has turned almost translucent, add to the pot, cover and let simmer over low heat for as long as you'd like
Cool and add to food processor, blender or Vitamix
Store in refrigerator and heat when ready to serve
Top with a garnish if desired
Perfect with a green salad
4 servings
265 calories per serving
If you like black bean soup, try my Moroccan lentil soup — lentils have twice as much protein as black beans
EXAMPLE MEAL PLAN
BREAKFAST OPTIONS
Oatmeal (I like to make it on the stovetop and add cinnamon, raisins, blueberries and flax)
Blueberry smoothie (I just usually add yogurt, flax and chia, but I'll use protein powder or collagen powder in addition when I need a little more protein)
Scrambled eggs
Soft boiled eggs (I put the eggs into water on the stove and keep on high for 12 minutes)
Cheese toast (super good when dipped in the soft boiled egg)
LUNCH AND DINNER OPTIONS
Black bean soup with salad
Stir fry with mixed veggies and cauliflower rice
Sweet potato with goat cheese and walnut crumbles
Tuna salad (or a vegan option)
Cheese and apple or turkey sandwich
SNACK OPTIONS
Kale chips
Chia pudding (you can use leftovers to make chia pops)
NUTRITION IN BLACK BEANS
Protein: 15.2 grams per cup
Fiber: 15 grams per cup
Carbohydrates: 40.8 grams per cup
Calcium: 46.4 milligrams per cup
Iron: 3.61 milligrams per cup
Magnesium: 120 milligrams per cup
Potassium: 611 milligrams per cup
Folate: 256 micrograms per cup
Vitamin K: 5.68 micrograms per cup
#blackbeansoup #protein #fiber #carbs #calcium #iron #magnesium #potassium #folate #vitamink #mealplan
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