Healthy and Inexpensive Recipes to Cook During Confinement
We’re experiencing a difficult economic situation due to the global COVID-19 crisis. Thus, most people’s main goal is to reduce expenses as much as possible, and this is where diets are affected. That’s why we’ve compiled this list of healthy and inexpensive recipes to cook during confinement.
It’s very easy to resort to ready-made dishes, fast food, and ultra-processed foods due to the fact that they’re usually inexpensive.
However, in the long run, they affect your health and, if you add their prices, you actually may notice that you spent more at the end of the month. For this reason, we decided to share these recipes to cook during confinement. But we’re going to share a few tips first.
Grocery shopping money-saving tips
The first step is to get organized. How? Make a list with all the ingredients you need. We even recommend that you go to farmer’s markets, since the prices are more affordable than in supermarkets.
- Remember to prioritize foods that are fresh and local. It’s something to keep in mind with fruits, legumes, and vegetables, in which case it’s best that they’re seasonal, since they’re cheaper and, in addition, full of flavor. Also, they’re important parts of a healthy diet.
- Regarding protein sources, legumes and eggs are cheaper than meat and fish. However, regarding the latter, the price will depend on the type. For example, chicken and rabbit cost less than beef or sea bass, or anchovies compared to monkfish.
- One of the best options is to buy canned vegetables, fish, and legumes, since they last for months and you can save by buying more.
- Cereals are ideal to accompany dishes, as well as potatoes, pasta, and rice. In addition, you can cook more and, thus, save time and gas or electricity (depending on your stove).
- Substitute soft drinks, juices and alcohol for water. It’s the best way to hydrate, improve your digestion, and feel better.
- In the case of dairy products, you can resort to house or generic brands.
- It’s better to buy foods such as nuts in bulk, since you only buy the amount you need.
- Take advantage of leftovers to make new dishes and reduce waste.
- Finally, use olive oil and dry spices.
5 healthy and inexpensive recipes to cook during confinement
- 3 medium potatoes
- 2 cans of tuna in olive oil
- 1 raw red pepper
- Half an onion
- Olive oil
Firstly, cook the potatoes with the skin in a pot of water for about 20 minutes. Make sure they’re soft by pricking them with a knife. Meanwhile, wash and deseed the pepper, cube it, and put it in a bowl.
Next, chop the onion into julienne strips and add it to the same bowl as the pepper. After that, add the tuna. Once the potatoes are ready, let them cool and peel them. Cube them and mix them with the rest of the ingredients. Season to taste.
Macaroni sautéed with seasonal vegetables, a great recipe to cook during confinement
- 10 ounces of macaroni (2 ounces per person)
- Ripe tomatoes
- 2 medium zucchini
- 5 ounces of mushrooms
- Grated cheese (optional)
- Olive oil
Firstly, bring water to a boil in a couple of casserole pots. One to cook the pasta and another to blanch the tomatoes. Next, wash the tomatoes under running water and make a cross-shaped mark, so they’ll be easier to peel. When the water boils, add them and leave them there for a couple of minutes. Drain and set aside.
After that, wash and dice the zucchini. Clean the mushrooms with damp paper towels and cut them into slices. Once ready, heat a pan with oil. Brown the zucchini until soft, set aside in a bowl, and do the same with the mushrooms.
In another frying pan, sauté the grated and peeled tomato with oil. Finally, mix the pasta with the vegetables and add the tomato sauce. You can add some grated cheese on top if you wish.
Chickpea salad with strawberries and spinach
- 21 ounces of cooked chickpeas
- 5 ounces of baby spinach
- 5 or 6 strawberries
- 1 tablespoon of sunflower seeds
- Olive oil
- Balsamic vinegar
Firstly, wash the strawberries and cut them into thin slices. Next, wash the spinach and place it in a bowl. Add the chickpeas (if they’re canned, strain them and wash them well with water). Arrange the strawberries in a circle. Decorate with the seeds. Season to taste with the salt, oil, and vinegar. Voilá!
Garlic rabbit with artichokes
- 1 rabbit
- 5 garlic cloves
- 8 fl oz of white wine
- 16 fl oz of water
- 6 artichokes
- A couple of rosemary branches
- Olive oil
Firstly, remove the outer leaves of the artichokes and peel the stem. Next, cut them into pieces and soak them in a bowl with water and lemon. This way, they won’t turn brown.
Then, in a pot, brown the rabbit with oil. When it’s ready, add the peeled garlic and cook for five minutes. Add the wine until the alcohol evaporates and add the rest of the ingredients. Let cook for at least 20 minutes, stirring occasionally.
After that time, check that the artichokes and the rabbit are tender and well-cooked, prolonging the time until they’re to your liking. Finally, remove from heat and let rest for five minutes.
Peel the fruits, slice them, and place them on a plate. You can add cinnamon or a few drops of lemon juice to give them flavor.
As you’ve seen, eating healthy is easier than it seems. We hope you try out the recipes we shared here! All of them are nutrient-rich to help keep you healthy.It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Cruz Roja. Para comer bien, sano y barato. (2015) Barcelona.
- El Español. (2017) Comer sano no es caro, te contamos los mejores trucos. [Consultado el 9 de abril de 2020] Disponible en: https://www.elespanol.com/cocinillas/recetas/saludables/20170215/comer-sano-no-caro-contamos-mejores-trucos/1000775972396_30.html
- La Vanguardia. (2020) Los trucos de la Fundación Alicia para comer bien y barato[Consultado el 8 de abril de 2020] Disponible en: https://www.lavanguardia.com/comer/recetas/20200331/48181778601/comer-bien-barato-sin-gastar-confinamiento-sano.html