TOP 4 Cheap and healthy products plus ideas for healthy dishes

Cheap and good – these two words rarely go hand in hand. Fortunately, this is not about eating! I have tried many times to prove that healthy eating does not mean expensive food. We do not need sophisticated products to eat healthily. The words fit/ bio/eco on the label are not the only valid measure worth following, wanting to complete a healthy shopping basket. If I were to point out the most universal features of a healthy product, it would be:


Short, transparent composition, non-distinctive packaging (or even no packaging), the option of buying a product by weight, seasonal products, vegetables and fruits that occur naturally in our climate zone

Bad marketing

Have you ever seen someone advertise broccoli, buckwheat or ginger? Probably not very often. These products simply do not need recommendations – they are cheap and good. A healthy, simple product does not need fancy packaging and large-scale promotion. Of course, there are exceptions to this rule (mainly products with high competition on the market – eg fruit juices, yogurts). You need to be vigilant and before you buy, read the label


I was not sure how to name this feature, but the point is to choose products for which you do not have to make an ideology, invent an extraordinary destiny and avoid such products that are substituted for their simpler prototypes. If you want to eat spaghetti, buy tomatoes (even those in a can), spice them up lavishly and make a spaghetti sauce on this basis, instead of reaching for something that does not look anything like a sauce.

The Coconut Oil Secret

Groats is healthy because it is …

  • a good source of fiber (the best source of fiber among cereal is buckwheat)the source of starch

  • an important source of magnesium, zinc, iron, potassium and B vitamins (especially important for vegetarians and vegans!)

  • unprocessed, natural product

  • a product with a low glycemic index, which ensures satiety for a few hours after eating a meal


Groats – cheap and healthy product

The healthiest groats are buckwheat groats and millet groats.

What to cook with groats?

Porridge combined with any additives is the perfect dish for lazy people who do not want to wash dishes porridge cooked in a pan, a small amount of water (better to add every few minutes than overcook groats), and after about 10 minutes I add the remaining ingredients ( the groats will be prepared in the company of the remaining ingredients of the dish)
Groats as an addition to meat (remember to enrich dinner with a fresh vegetable salad with a sauce based on olive oil or natural yogurt).
Salad with buckwheat.
Salad with bulgur grits.

Are frozen vegetables healthy?

Is it worth eating frozen vegetables? Do frozen foods have any nutritional value?
Contrary to popular opinion, frozen vegetables are not worthless products! Fact, during the freezing process, vegetables lose some of the vitamins (losses are different for individual species), but frozen vegetables may turn out to be a more valuable source of vitamins and minerals than fresh vegetables lying on the market shelves during the winter.
Industrial freezing of vegetables from most producers begins when the season for the vegetables is ongoing because then they are the cheapest. Immediately after the harvest, they enter the process of industrial freezing (different methods are used, tailored to a specific product), which takes place in a very short time, at very low temperatures, so that losses of vitamins and minerals are smaller.
Vegetables during long-term storage in the halls, and later on store shelves under strong lighting, are also exposed to losses of vitamins and minerals.
In the end, we must remember that if we intend to cook / stew/ bake/fry vegetables, regardless of whether they were previously frozen or not, we again expose them to the loss of nutritional value due to thermal processing.
The process of preparing frozen vegetables for consumption is also important – it is best to throw them directly into a hot pan so that the time of temperature changes is as short as possible. It’s just repeated and slow defrosting and freezing contributes to vitamin loss.

What to cook with frozen vegetables?

The use of frozen vegetables is obvious. It is not obvious that most of the blends of spices added to the packs of vegetables are suitable at most for disposal – the composition is unclear (not all producers give it on the packaging of vegetables or even on the sachet itself), but the organoleptic assessment points to tons of sodium/potassium salts and glutamate, which are still too much everywhere. It’s better to season vegetables with your own mix.

Which frozen vegetables to buy?

When buying vegetables, pay attention to whether they are frozen in a sauce. You will learn about the composition and the calorie content of the product from its label. It happens that in order to spice up the taste of vegetables, the producer adds spices and oil to them, which translates into an almost 2x higher calorific value of the vegetable mixture.

Carrots – why is it worth eating carrots? Is carrot healthy?

100 g carrots are 27 kcal.
100 g of raw carrots cover the daily requirement for vitamin A (a significant antioxidant that exhibits anti-free radical activity, plays an important role in the visual process, is responsible for the communication of cell membranes, participates in the synthesis of collagen).

Contains 8-22 mg of carotene, including provitamin A, α- and β-carotene. Provides some vitamins from the B, E, H, K, PP group
is an important source of fiber and provides minerals, among others, calcium, iron, copper, and phosphorus (mineral content will depend on soil quality, on which the carrot grows).
You have to assess if your carrot is still a healthy product. I often use it in creating healthy meals (I have been washing it very thoroughly before). Considering the fact that I live in the center of a big city, I use washing powder and standard household chemistry, and a large part of my cosmetics is of no natural origin, I do not fool myself and do not tell myself that giving up carrots will start living a super eco. There are many factors that are too difficult for me to eliminate (or even impossible – for example, exhaust gases produced by cars or production plants), to care for an innocent carrot.

What to do with carrots?

Carrot and apple salad
Grated carrot as an addition to meat
Snack for the movie – carrot cut into bars or slices
Vegetable juice (from carrots only or from carrots and apples or from carrots from apples and beetroots or from carrots and celery)
Salad – carrot chopped into long, narrow bars with sprouts and onions
Carrot pancakes
Carrot soup with ginger
Curry carrot soup


Why is it worth eating pods?

Pods are the best plant source of protein – this is important information even for people using a traditional diet.
They provide a lot of fiber.
Legumes have a low glycemic index (they help maintain normal glycemia, pancreas function, provide satiety for a long time)

Remember that before you eat the canned legumes, you should rinse them well.


What to cook with chickpeas, lentils and other legumes?

Sandwich pastes
Casserole with lentils
Broad bean as a simple, healthy snack
Vegetable milk
One-pot dishes with a tomato-based sauce
Roasted chickpeas (a great snack for a movie according to a proven recipe )
Cream Soups
Salad with couscous and chickpeas
Chickpeas cutlets
Baked beans
Bean brownie


The listed healthy and cheap products described in the text are very rich in fiber. Fiber is great, but if you suddenly increase its amount in your diet (or every day you eat a lot of it), remember to drink at least 1.5 liters of fluid a day. Otherwise, fiber instead of supporting peristalsis(the involuntary constriction and relaxation of the muscles of the intestine or another canal, creating wavelike movements that push the contents of the canal forward) will increase the risk of constipation.



2 thoughts on “TOP 4 Cheap and healthy products plus ideas for healthy dishes”

  1. It is truly a great and helpful piece of information. I am happy that you just shared this helpful information with us. Please keep us up to date like this. Thank you for sharing.

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