Supermarkets are large and our budgets are small. Bread isles have 42 different selections. Cookies abound. Chips flourish like wildflowers. And aren’t we supposed to eat vegetables?
With half-priced Tastykakes and $5 asparagus, it seems as though America has set us up to fail. Because of this, we know shopping for food can certainly be tiring. And confusing. And difficult. Don’t you ever wish someone could just tell you what to buy? If that is the case, you have come to the right article. With these classic and affordable staples you will never go hungry again.
Photo by Rachael Piorko
Brown Rice
Uses: on its own, stir fries, curries, rice and beans
Benefits: anti-inflammatory, promote healthy weight, fiber, B vitamins
photo credit Rachael Piorko
Whole Wheat or Brown Rice Pasta
Uses: pasta, casseroles, pasta salad
Benefits: anti-inflammatory, promote healthy weight, fiber, B vitamins
photo credit Rachael Piorko
Whole wheat bread
Uses: sandwiches, toast (especially avocado toast—Learn how to make it here)
Benefits: fiber, B vitamins, lower rate of diabetes, obesity, heart disease and hypertension
Photo by Rachel Piorko
Canned Tomatoes
Uses: soups, chili, enchiladas, on top of fried polenta, to make my homemade marinara sauce recipe (Learn how to make it here)
Benefits: iron, fiber, vitamins C and B6, and lycopene (an antioxidant that can help lower the risk of heart disease, cancer and macular degeneration)
*Tip* go for the unsalted version
Canned beans (I like Garbanzo beans)
Uses: cold bean medley, salads, stir fry, channa massala, and of course…HUMMUS!
Benefits: protein, fiber, iron, zinc
Photo by Rachael Piorko
Spices and Herbs
Uses: essential for adding flavor to any recipe
Benefits: anti-inflammatory, anti-cancerous, lower blood pressure, can help with motion sickness and other ailments
Photo by Rachael Piorko
Garlic and Onion
Uses: sauté or roast in order to flavor many types of food
Benefits: anti-inflammatory, help lower blood pressure and cholesterol
Photo by Rachael Piorko
Baby Spinach
Uses: salads, stir fries, pastas, green smoothies
Benefits: Vitamins K and C and E, other powerful antioxidants
Frozen Vegetables
Uses: steamed with lemon and salt and pepper, stir fries, pastas, casseroles
Benefits: all the nutrition of fresh veggies. Many essential nutrients. Varies for each vegetable.
Photo by Rachael Piorko
Fresh Fruit
Uses: eaten raw, smoothies, in salads, in salsas
Benefits: potassium, vitamin C, folate, fiber, and more. Varies for each fruit.