The most important factors for me for my dishes are:
- The taste
- The nutrients
- The price
- And the preparation time
The beautiful is: these requirements represent in principle no opposites. Because tasty and healthy food is usually extremely cheap compared to industrial food.
Therefore, the basis of my diet consists of potatoes, rice, quinoa, pasta, whole wheat flour, eggs, onions, tomatoes, carrots, beans, lentils, and other healthy and nutrient-rich ingredients that can be combined as desired.
The certain something in taste I lend to my courts with self planted Kitchen herbs, Nuts, olive oil and other somewhat more expensive ingredients, which however in their quantity at the courts, cost-technically do not fall into the weight.
These simple principles allow you to make delicious meals that cost you between 50 cents and 1.50 euros with conventional foods. With organic ingredients you pay between one and three euros. My average per dish is one euro, which when multiplied by the average number of days per month (30.4), results in a monthly expenditure of just under 100 euros. But even with organic products, your monthly budget doesn’t have to be more than 200 euros.
As an inspiration for cheap food, I have prepared my typical breakfast, a delicious and quick dish for lunch and a simple but delicious dinner including recipe below.
Cheap breakfast with numerous variations
My Breakfast Is almost always a homemade muesli, which costs me about five minutes in preparation time and can rank with the Porsches of cereal mixes in terms of taste. The ingredients for this are [in parentheses the approximate price per kilogram and per muesli portion, varies depending on the brand and quantity]:
- 60 grams of cereal mix or just oatmeal [3€/kg ≙ 0,18€ | BIO 4€/kg ≙ 0,24€]
- 20 grams of nuts (almonds and/or walnuts) [12€/kg ≙ 0,24€ | BIO 17€/kg ≙ 0,34€]
- 100 grams of fruit (z.B. Banana, apple or pear) [1,5€/kg ≙ 0,15€ | BIO 2€/kg ≙ 0,20€]
- 15 grams of cocoa (pure baking cocoa) [8€/kg ≙ 0,12€ | BIO 14€/kg ≙ 0,21€]
- 10 grams of honey [6€/kg ≙ 0,06€ | BIO 9€/kg ≙ 0,09€]
- 150 grams Optional curd cheese, natural yogurt, milk or vegetable alternatives such as Soy milk [1,5€/kg ≙ 0,23€ | BIO 2€/kg ≙ 0,30€]
This nutritious start to the day costs just 0.98 euros, or 1.38 euros for organic ingredients.
If you want to save even more on organic products, it’s a good idea to go for seasonal foods. In many villages there are also fruit and nut trees and berry bushes. This map from Mundraub has many urban, free-range fruit trees marked as well.
Cook cheap for lunch: My favorite dish whole wheat pasta with pesto vegetable pan
You’re probably wondering what makes this dish so special? It takes about 30 minutes in preparation for a total of four servings (7.5 minutes per meal). It contains all the important vitamins from A to E as well as plenty of trace elements such as calcium, iron, magnesium, potassium, zinc and phosphorus. It also provides about TEN grams of protein per serving and can compete in taste with pasta from the restaurant kitchen.
Specifically, I used here: two onions, two large carrots, one zucchini, three eggs, 200 grams of tofu, fresh herbs, pepper, a tablespoon of pesto and 500 grams of whole wheat pasta worth about 1.40 euros per meal. With organic products you are at about 2 euros.
Even without a garden you can grow herbs and Grow your own vegetables , z. B. On the balcony or at a bright window. This is how organic food finds its way onto your plate even on a budget.
Preparation: Saute the chopped vegetables and tofu in the pan and once lightly brown, add the eggs. With the stove turned off under residual heat, you can stir in the herbs, some pepper and the pesto. Put the pasta cooked on the side on a plate and the vegetables on top – et voila!
My evening meal usually consists of three slices of bread (27 cents | BIO 36 cents), a tomato (25 cents | BIO 80 cents), a quarter of a cucumber (15 cents | BIO 45 cents), some butter and cream cheese (10 cents | BIO 20 cents) and half a piece of mozzarella (30 cents | BIO 45 cents), costing a total of about one euro conventional and a little over two euros organic.
But it is only so cheap because my bread always comes from my own oven.
Because it’s damn easy to make your own Bread to bake and takes just seven minutes. In addition, it is unbeatable in price comparison to store-bought bread and starts at 70 cents per loaf.
The ingredients for the following recipe, which by its nutritional content and taste is clearly above the classic mixed bread, amount to about 1.80 euros (BIO 2.40€). Per slice is about nine cents (BIO 12 cents).
- Mix 300 grams each of rye, spelt, and whole wheat flour in a bowl.
- Add 15 grams of salt and 14 grams of dry yeast (two sachets) or alternatively 42 grams of fresh yeast (one sachet).
- Optional: Refine the mixture with 30 grams of nuts or grains. I prefer walnuts.
- Add about 600 milliliters of lukewarm water. Always start with a little less and add more if needed.
- Knead the dough into a uniform mass until it barely sticks to your hands.
- Put a towel over it and put it in a warm place for half an hour to let the dough rise.
- Put the dough into a greased baking pan and bake at 180°C top and bottom heat for about one hour.
You see, healthy and tasty food does not necessarily have to be expensive. And also many organic ingredients you can either produce/plant yourself or get for free from freely available areas.
Do you have other tips for cheap food? Leave us your ideas in the comments.