Inexpensive cooking under USD 5.00

 

Introduction

Many people have to or want to save. Your budget for nutrition is usually just under EUR 5.00. Even people who are at work but still in debt are advised to make do with USD 5.00 budget for their diet and to pay off the debt from the money saved. With a USD 5.00 budget you can eat a healthy diet, this is possible.

What do I have to consider staying on a budget of less than USD 5.00?

It is significant that you do without the usual supermarket atmosphere and go shopping in discounters. Discounter is not synonymous with poor quality, but with an inexpensive organic and conventional range that tastes good. Most discounters now have their own organic brand.

It also makes sense if you stray from brand belief and also that beautiful packaging automatically includes good food. They are clever, skillful graphic designers who design such beautiful packaging so that the customer definitely buys this product.

The contents of the packaging cannot be inferred under any circumstances. You can see this in nicely opened chocolates or gummy bears, which have hardly any healthy nutrients, but all the more fat and sugar. Gummy bears contain 46% sugar. The rest are flavors or fruit juice.

Please never go shopping hungry because then much more will end up in your shopping cart than you originally wanted to buy. Make a shopping list with a smartphone app or the classic way with a sticky note and pen and stick to this list while shopping. So you can also calculate something that the planned purchase will cost you.

If you are single, please do not be surprised that you naturally spend more than USD 15.00 for three days per purchase. This is because, among other things, you buy packs that can last for several weeks with 500 g of rice, for example. Overall, however, you shouldn't spend much more on average, if possible. You can find out how this can work if you read on.

What foods should I buy?

In erster Linie sollten Sie dafür sorgen, dass Sie immer einen Vorrat an den sogenannten “Grundnahrungsmitteln” zuhause haben. Dazu zählen:

  • Milk
  • Eggs
  • Butter
  • Flour
  • Sugar
  • Oatmeal
  • Sunflower seeds
  • Nuts
  • Rusk (for stomach upset and diarrhea)
  • Tea
  • Coffee
  • Mineral water
  • Bread (or a baking mix)
  • Honey

From these ingredients, which form the basis, you can conjure up delicious dishes that don't cost much by buying in fruit, vegetables, salads, meat, sausages and fish.

It makes sense to buy fruit and vegetables there (half an hour before the end of the weekly market) (cheaper also in larger quantities). The traders want to get rid of the fruit and vegetables in the evening, since they can no longer offer them the next day. Then you should access. Sometimes you get 2 kg of peppers at a bargain price.

Do you think that you cannot eat such large amounts and that you get sick? Deal with the shelf life methods of food. These are:

  • Freeze
  • Drying
  • Preserving in mason jars
  • Pickled in oil or vinegar
  • Prepare jam or compote

For example, if you chop these 4 lb peppers and blanch them, you can freeze them for about 3 months. They taste delicious after thawing and also have the most vitamins. Freezing is a very gentle form of preservation. You can also do this with many types of fruit (e.g. berries) that taste excellent after they have been thawed. However, I advise against sugaring these berries, otherwise they will become calorie bombs in addition to the natural fructose. This only shortens the shelf life. Freeze unsweetened berries for a maximum of 2-3 months.

If you buy fresh fruits and vegetables, you should go for the cheaper regional and seasonal fruits and vegetables. I have a free seasonal calendar here on the website in the download area, which you are welcome to download. Lesser known, older fruits and vegetables are also mentioned there. Then you always know which fruit or vegetable is currently in season.

In season, you can get tomatoes, radishes, lettuce, lamb's lettuce, leeks, berries etc. very cheap. However, you should definitely avoid strawberries in December. These are often available, but far too expensive when is not the season.

If you buy sausage from a butcher or sausage counter, always ask which sausage is currently on offer. Here it can also be worthwhile to shop shortly before the shop closes. A mixed cold cuts is usually inexpensive. However, you should not overdo it with sausage, as some varieties, e.g. salami sausage, liver sausage are extremely fat and therefore very unhealthy.

Make a sandwich with radishes or tomatoes and garnish with parsley. A sandwich or roll with hard-boiled egg slices (very high in protein) is also delicious. These would be a few alternatives to a sausage topping.

You should refrain from reduced meat products, especially minced meat. It is often the shopkeepers who have been hanging around for a few days. Please only buy meat from the refrigerated counter at the normal price, even if you have to live economically.

Which foods should I avoid or only very rarely buy?

There are foods that people who want or need to save should better avoid or only them very rarely buy. These include:

  • Alcohol
  • Sweets
  • Chocolates/Chocolate
  • Ice cream
  • Convenience products
  • Preserved fruits and vegetables
  • Exotic fruits (except oranges, lemons and kiwi)
  • Softdrinks
  • Lemonades
  • Fruit nectar, fruit juice (fresh "direct" juice is ok)
  • Commercial smoothies (expensive, sugar-coated, frequently other fruits then expected)

How can I use leftovers?

Sometimes leftovers remain. You have prepared too much because of hunger and now half the roast is still on the plate. Freeze it! Or put it in a plastic bowl and eat it with some salad or vegetables the next day. And you have already saved a main meal.

Sehr hilfreich sind die Apps (iOS und Android) vom Verbraucherministerium “Zu gut für die Tonne”

Android

https://play.google.com/store/apps/details?id=com.bmelv.zgt&hl=de

iOS

https://itunes.apple.com/de/app/zu-gut-f%C3%BCr-die-tonne/id572706106?mt=8

 

Finally, a trick: Instead of the huge shopping cart, please only use the plastic basket to carry the groceries, which many discounters offer next to the shopping cart. Then you have the subjective feeling that you have bought more and there is not so much unnecessary stuff in your shopping cart, which usually looks half empty. I wish you success!

 

 

 

 

 

Superfoods from far countries - do we need them?

 

Superfoods from distant countries on all supermarket shelves

In drugstores and supermarkets, they are often on an extra shelf: the superfoods. Even the most famous discounter runs it. They have exotic names like chia seeds and goji berries. The prices for these superfoods are as exotic as the name. Goji berries, for example, cost between 25.00-32.00 EUR per kilogram at the shipping giant.

How is exotic superfood received in Germany?

Many people want to eat healthy and pay close attention to their diet. They choose exotic superfoods. Since the marketing strategies of the exotic superfood producers are very sophisticated, some people think that some of our local fruits and vegetables are not superfoods. This is not correct.

We have them in the country: the superfoods!

There are a number of well-known types of fruit and vegetables that grow in Germany and can easily compete with superfood from distant countries. Only that we are simply no longer used to preparing such foods at all.

linseed

Leinsamen ist ein sehr wertvolles Lebensmittel, dass Sie bereits in Bio-Qualität für 4,00 EUR pro Kilogramm erhalten. Manche Menschen finden es jedoch nicht “hip” Leinsamen zu essen. Stattdessen greifen sie zu den in Mode geratenen Superfoods aus fernen Ländern.

In the following I would like to show you, for example, which macronutrients, minerals and vitamins the flaxed linseed contains.

100 g of flax seeds contain:

Protein 22.27 g

Fat 36.5 g

Carbohydrates 7.71 g

Kilocalories 488 kcal

Dietary fiber 22.7 g (you have already covered a large part of the daily requirement of 30 g fiber / day)

Minerals 3.32 g

Vitamins:

Vitamin D 2.8 µg

Vitamin E 16 mg

Vitamin B1 0.46 mg

Vitamin B2 0.15 mg

Vitamin B6 0.43 mg

Vitamin K 4 µg

Vitamin B7 / biotin 16.4 µg

Beta carotene 48 µg

Niacin equivalent 9110 µg

Minerals:

sodium

 

57,00 mg

potassium 731,00 mg
magnesium 323,00 mg
Calcium 206,00 mg
iron 6,75 mg
phosphorus 533,00 mg
Copper 1200,00 µg
zinc 4,17 mg
chloride 16,00 mg
fluoride 67.00 µg
iodide 2,00 µg
manganese 2260,00 µg
sulfur 220000,00 µg

You can see from the variety of vitamins and minerals that flaxseed is very valuable food. Flax seed promotes digestion and provides you with many vital vitamins and minerals.

What other valuable local superfoods are there?

Other local superfoods:

  • Nettle (you can use it to create a delicious nettle salad or mix a fresh smoothie with tomato)
  • Corn salad (together with onions and oranges a delicacy)
  • Kale (kale even contains iron, which you can upgrade with vitamin C from kiwi and oranges in terms of iron absorption)
  • Raspberries
  • Currants
  • Horseradish (mustard oils effectively fight bacteria and fungi in the human body)
  • parsnip
  • Purslane (even contains omega-3 fatty acids and is therefore an important omega-3 fatty acid source for vegetarians and vegans)
  • Radicchio (especially in winter it strengthens the immune system and thus protects against colds)
  • Sunflower seeds (provides protein and energy)
  • Jerusalem artichoke (also known as diabetic potato and is suitable for losing weight)
  • Walnuts (provide lots of protein and valuable fatty acids, but please do not nibble too many of the high-calorie nuts)

You can see from the list that there are many domestic superfoods that are usually not as expensive as the exotic superfoods that leave a significant ecological footprint from its consumers. The exotic superfoods are mostly flown in by plane.

Conclusion: Why go far, when happiness is so close! Reach for the local superfoods.