Economical nutrition: How to eat healthy while saving on cereals and tubers

Pasta and Cereals

Dry pasta, one of the most loved products in Italian cuisine, is a food that can be prepared with various raw materials, including durum wheat, wheat, corn and rice. But what is the wholesomeness of the raw materials used for the preparation of the pasta? The choice of cereals is a very important aspect to ensure a healthy and nutritious food.

First of all, the cereals used for the preparation of dry pasta must be wholemeal, i.e. they must contain the germ, the endosperm and the pericarp. This is because the germ contains B vitamins, vitamin E and unsaturated fats, the endosperm contains carbohydrates and proteins, and the pericarp contains dietary fiber. The use of whole grains in the preparation of dry pasta guarantees a more nutritious and healthier food.

Furthermore, it is important to choose cereals that come from organic farming. In fact, cereals grown with the use of pesticides and chemical fertilizers can have residues of these substances which can contaminate the food. Choosing organic cereals ensures a healthier food free of toxic chemicals.

Finally, a good alternative to dry pasta is represented by homemade bread. It too can be prepared with whole and organic cereals, guaranteeing a healthy and nutritious food. Furthermore, homemade bread allows you to control the quantity of yeast and salt used in the preparation, thus reducing the intake of substances potentially harmful to health.

In summary, the choice of wholesome and nutritious raw materials, such as whole and organic cereals, is the first step in guaranteeing the wholesomeness of the foods we eat every day. Dry pasta and homemade bread can be prepared by carefully choosing the raw materials, thus guaranteeing our body all the nutrients it needs to be healthy and strong.

Potatoes

Potatoes have always been a highly appreciated food all over the world for their versatility in the kitchen and for their unique and delicate flavour. But potatoes aren't just a tasty food, they're also very cheap and easy to store.

Potatoes are a food that is easily found in any supermarket or local market at a very affordable price. In fact, potatoes are often considered a very cheap source of carbohydrates and this makes them an ideal food for all families who want to save on food costs.

Furthermore, raw potatoes have a long shelf life which can reach 3 months when stored in a cool, dry and dark place. This means that you can buy large quantities of potatoes at the time of purchase and keep them for long enough to meet your family's food needs without having to buy new potatoes every time you want to cook.

Potatoes are also easily preserved in the form of mashed potatoes or hash browns, which can be prepared and frozen in small portions and then stored for an even longer period of time. The possibility of storing potatoes offers a great advantage for those who want to save on food costs without having to compromise the quality of their diet.

Potatoes are also a very versatile food in the kitchen due to their ability to adapt to many different dishes. In fact, they can be cooked in the oven, grilled, boiled or fried and can be used to prepare soups, dumplings, quiches, mashed potatoes and many other delicious dishes. Furthermore, potatoes are also a highly appreciated ingredient in international cuisine, for example in India where they form the basis of the typical dish called "aloo gobi" or in the Nordic countries where they are used to prepare the renowned "Janssons frestelse".

In short, potatoes are an inexpensive, versatile and easily storable food that can never be missing from any family's pantry. Thanks to the possibility of buying them in large quantities and storing them for long periods of time without compromising their quality, potatoes are a perfect food to consume whenever you need them without having to resort to buying fresh potatoes every time. Furthermore, their versatility in the kitchen allows you to prepare an infinite number of tasty and nutritious recipes.

Legumes

Dried legumes are an excellent source of vegetable protein, fiber, vitamins and minerals. In addition, they are an economical alternative to meat and dairy products. In fact, dried legumes are among the cheapest foods on the market.

Their economic convenience is due to the fact that they are easily available, especially in specialized shops, but also in supermarkets and markets. Furthermore, dried legumes can be stored for a long time and are very versatile in the kitchen, as they can be used in savory but also sweet recipes.

The most common dried legumes are beans, chickpeas, lentils, peas, broad beans and cannellini beans. All of these legumes are low in saturated fat and cholesterol and are rich in fiber, potassium, iron and folate. In addition, dried legumes are also an important source of slow-release carbohydrates, which keep blood glucose levels constant and provide long-term energy.

But how to cook dried legumes? First of all, they must be soaked in cold water for at least 8 hours to soften them. Subsequently, they must be drained and rinsed well. At this point, they can be boiled in salted water for around 40-60 minutes, depending on the type of legume.

Dried legumes can be used in numerous recipes. They can be the ideal condiment for soups and single dishes, but also the base for hummus, falafel and vegetable pates. Additionally, dried legumes can be used to make desserts such as sweet chickpea pancakes, lentil pudding, and black bean brownie.

In conclusion, dried legumes are an excellent choice for those who want to eat healthily and economically. Thanks to their convenience and versatility in the kitchen, dried legumes can be used in numerous tasty and nutritious recipes. So, if you want to save on groceries without sacrificing food quality, dried legumes are definitely the right choice!

Oil

Extra virgin olive oil is an incredibly healthy and convenient condiment that can work wonders for your diet and your wallet. Not only is it extremely versatile and can be used in a huge range of recipes, but it is also packed with essential nutrients that can improve overall health.

Many nutrition experts consider extra virgin olive oil one of the best condiments for health, as it contains a number of beneficial nutrients including vitamins E and K, monounsaturated fatty acids and polyphenols. These compounds may help reduce the risk of cardiovascular disease and improve brain function, metabolism and immune health.

Additionally, extra virgin olive oil is also quite affordable compared to other healthy condiments like avocado, dried fruit, and seed butter. Often, you can find a good, quality, affordable bottle of extra virgin olive oil at local grocery stores or online.

Experts suggest using extra virgin olive oil to flavor your favorite dishes, such as salads, pasta, baked vegetables and grilled meats. Cooking with extra virgin olive oil can also be a healthy alternative to other fats, such as butter and vegetable oil.

If you're looking to improve your diet and save money at the same time, extra virgin olive oil may be right for you. Try integrating it into your cooking and savor its delicious taste and health benefits.