Is there a food that is cheap, delicious and healthy at the same time?

I have a theory that there is a impossible trinity (like in economics), where a food cannot be delicious, cheap and healthy at the same time. At maximum 2 of the 3 can be achieved.

Is there any food that breaks this theory?

Edit: I was thinking more about dishes (or something you put in your mouth) than the raw substances

Some popular suggestions include

  • fruits (in season) and vegetables
  • lentils, beans, rice
  • mushrooms
  • chicken
  • just eat in moderation

Edit 2: Thanks for the various answers. Now there are a lot of (mostly bean-based) recipes for everyone to try out!

Also someone made a community for cheap healthy food after seeing this topic!

Fmstrat,

The one thing missing from the trinity is "effort". For instance, you could make any Dal, which would fit the trinity, but takes a lot of time. There are books with hundreds of Dal recipes that all taste different and work, too. And this is just one example. Less than a dollar a meal if made in bulk with rice.

postscarce,

I cook Jamie Oliver's "basic tarka dhal" all the time. It doesn't take that much time in my experience, and being a basic recipe it lends itself to lots of variations. Highly recommend.

https://www.jamieoliver.com/features/lentils-and-basic-tarka-dhal-recipe/

GlyphOfAdBlocking,
GlyphOfAdBlocking avatar

I would consider Effort (time/energy) as a part of 'Cost'.

I work a government job and a side-hustle. I earn a large amount per hour in my private business. If I cancel a client so I can cook a time intensive meal, then the food is getting more expensive.

Also, if I'm exhausted from working 1.5 jobs, an effort heavy meal isn't cheap for me.

grahamsz,

Lots of bean/lentil dishes are pretty magic for that.

There's also an element of skill/experience in that category too. I can't find the exact quote but David Chang said something to the effect of "anyone can cook a filet mignon well, but cooking with scraps takes skill".

As i've gotten more competent in the kitchen i've absolutely gone from buying fancy cuts of meat to stew meat and will buy mutton any time i ever see it. I've also got much better at observing what fits well together, if there's some left over potatoes in the fridge then I know that I can mash them, roll them into gnocchi and make a quick pesto with some wilty kale from the back of the fridge and basil from the garden. I'd totally have planned and made the same dish ten years ago, but i'd have started by going to the store and buying the ingredients. Being able to work with what I have and balance it is key.

Niello,

Imo, natto fits all three, also a bean dish.

Minutebox,

Oh, god no.

nijntjefan,
@nijntjefan@lemmy.world avatar

so something like this?

https://lemmy.world/pictrs/image/2f8690d4-3865-4d79-a1c9-0ac40292f9ff.jpeg

Fmstrat,

You just made a food pyramid that isn't stupid.

Oswald_Buzzbald,

You know, thinking back, we should never have trusted that stupid infographic. It was a lie from the get go. It was a food triangle. This is a true pyramid.

ReCursing,
ReCursing avatar

With a multicooker dal is a pretty easy one pot meal, or at least basicish dal is

ziggurat,

Yes, yes there are foods that are cheap, delicious and healthy. Sorry this will be a long post, many things to cover!

First I have to say, what I regard as healthy for me personally is generally Keto friendly foods. This is because, for an unknown, diagnosed (not for the lack of trying) reason I have muscle and joint pains that go away if I get to a very low carb intake such that it has an anti-inflammatory effect. Other than working around the reason I have pain, it also remove redness of Seborrheic dermatitis which I have. For me it also reduces quite a bit, but not stops dandruff. It has other health benifits as well, it is not a cure all, I've never said it has cured any of the symptoms above, just reduce or remove the symptoms. For me the symptoms come back when I eat carbs, even if I stay away from sugar. Well it can cure some things like fatty liver or insulin insensitivity. But its not a cure all, again my symptoms (except I was insulin sensitive which is cured) are not cured, but it does work in a palliative manner.

Keto doesn't work for everyone. Well if losing weight is a goal, and then you actually do a keto diet, it will work. People who say it doesn't work for losing weight are either knowingly (lying to them selves) or more often unknowingly eating carbs they don't count. Also by count I don't mean actually keeping track of, because literally counting carbs, nope, I don't believe in that. Too much work, and doesn't give a benefit over adhering to just what ingredients you can use.

What I actually meant for keto doesn't work for everyone, I mean work as in being healthy. It should work for the vast majority of people. But example my wife, she has Ulcerative Colitis, pre-diabetes, and she is underweight. Ulcerative Colitis in regards to keto mainly makes it so certain types of fiber is not good for her. And being slightly medically underweight, she can't eat enough, she needs the carbs. For Diabetes type 2 keto diet is super effective at palliative helping, especially if it's just pre-diabetes. But alas, she can't hit her calorie needs without carbs.

Before talking about the foods, I wan't to mention that Keto diet goes very well together with intermittent fasting. This is mainly due to how the liver works. Making ketons! Keton's isn't mumbo jumbo, simplified its what your liver makes when breaking down fat. Ketons is a very good fuel source for your body. If break down fat, you get much more energy than if eat carbs. So you want to stay in ketosis for more of the 24 hour day, than is easy without intermittent fasting. Ketosis is just when you produce ketons. So to get there, very grossly simplified, fast, don't eat carbs or eat very low amounts, and eat lots of healthy fats. Again grossly simplified, eat almost any fats, but not trans-satiated fats, those are poison to you anyway. When it comes to proteins, I just try to eat lots, and if I get a tummy ache due to eating too much proteins, then I eat less proteins. I don't worry so much about eating enough proteins if I don't workout. I lied above, by omission. I eat lots of carbs, because there are some carbs I don't count. By count I mean I don't regard them as being calories. What calories do I not count then? Mostly vegetables! Some veggies I do count though, like potatoes.

I need to have a short paragraph about eating fats. Its super important in a keto diet. Fat makes you feel satiated. It is no surprise since fats are much more energy dense than carbs including sugar. Feeling satiated is hormonal. Your body does send out hormones, or inhibit hormones, and Ghrelin hormone makes you feel hungry, and Ghrelin production is suppressed when you are digesting fats. Terms to google in regards to this is "fat adapted" which means that the body can more easily use fat as a fuel source throughout the day. And "insulin resistance", not directly related, but very important.

One more thing, when cutting out sweets, everything else starts tasting much better. Everything that has a hint of sweetness gets amplified. Even cold brew coffee. I often cold brew at home, and then heat it (pour some concentrated cold brew in a cup and add hot water), and its so sweet I almost dream about it.

Lastly, and shortly. What supplements do I recommend? Generally assuming you don't have any deficits due to your diet. If I want to eat as much protein as I can tolerate (like because of working out) then whey protein, without added sugar is great! Creatine is also great I could write 3 paragraphs about creatine, and lastly(assuming you get enough vitamins, minerals, and omega3) I also recommend, psyllium husk. Psyllium husk is a great source of amazing fiber, and it really helps me stabilize my gut. Especially together with a keto diet, I go from having close to IBS to feeling like I got a very healthy gut.

Next the foods: I'll reply to my own comment because there is a character limit

nijntjefan,
@nijntjefan@lemmy.world avatar

Thanks for the long write-up. Not sure entirely if it is on the topic, but I guess someone might find your tips on keto useful

MajorMajormajormajor,

What a nice way of saying "thanks, I guess..." Lol.

ziggurat,

Finally foods:

Eggs: A versatile and inexpensive source of protein and healthy fats.
Chicken: Particularly chicken thighs or drumsticks with the skin on for added fat.
Ground beef: Look for higher fat percentages, such as 80% lean or higher.
Canned tuna or salmon: Good sources of protein and omega-3 fatty acids.
Butter: A staple for cooking and adding healthy fats to meals.
Olive oil: A heart-healthy oil for cooking and dressing salads.
Coconut oil: A high-fat oil that can be used in cooking, baking, and bulletproof coffee.
Avocado: Packed with healthy fats and fiber.
Spinach: A nutrient-dense leafy green that can be used in salads or cooked dishes.
Cauliflower: A versatile low-carb vegetable that can be used as a rice substitute or mashed like potatoes.
Broccoli: Another low-carb vegetable with numerous health benefits.
Cabbage: Inexpensive and can be used in stir-fries, slaws, or soups.
Cheese: Varieties like cheddar, mozzarella, or cream cheese can add flavor and healthy fats.
Nuts: Almonds, walnuts, and peanuts are keto-friendly and make for great snacks.
Seeds: Flaxseeds, chia seeds, and pumpkin seeds are all low in carbs and high in nutrients.
Heavy cream: Can be used in coffee, tea, or as a base for creamy sauces.
Greek yogurt: Opt for full-fat versions with no added sugars.
Spices and herbs: Add flavor to your meals without adding carbs or calories.

What to avoid:

Grains: Wheat, rice, oats, corn, barley, and any products made from them (bread, pasta, cereals, etc.).
Sugars: White sugar, brown sugar, honey, maple syrup, agave nectar, and other high-sugar sweeteners.
Fruits: While fruits are generally healthy, they can be high in natural sugars. Limit or avoid high-sugar fruits such as bananas, grapes, mangoes, and dried fruits.
Starchy vegetables: Potatoes, sweet potatoes, carrots, parsnips, and other root vegetables are higher in carbohydrates and should be limited.
Legumes: Beans, lentils, chickpeas, and other legumes are relatively high in carbs and may interfere with ketosis.
Sugary beverages: Soda, fruit juices, sweetened tea, energy drinks, and other sugary beverages should be avoided.
Low-fat or fat-free products: These often have added sugars to compensate for the reduced fat content. Opt for full-fat versions instead.
Processed foods: Packaged snacks, pre-made meals, and processed meats can contain hidden sugars, unhealthy fats, and additives. Read labels carefully.
High-carb condiments: Ketchup, barbecue sauce, sweet dressings, and most commercially prepared sauces often contain added sugars.
Alcohol: Alcoholic beverages, especially beer and sweet cocktails, are typically high in carbs and can inhibit ketosis.

If I for any reason lost you on alcohol... What about reducing alcohol to a more sustainable amount?

Here are some Dishes you can google a recipe for if you want some inspiration (keep in mind its not keto friendly if you start adding ingredients that are not keto friendly hehe)

Bacon and Egg Breakfast Muffins
Cauliflower Crust Pizza
Zucchini Noodles with Pesto Sauce
Baked Salmon with Lemon and Dill
Chicken Stir-Fry with Broccoli and Mushrooms
Avocado Stuffed with Tuna Salad
Greek Salad with Feta Cheese and Olives
Spinach and Feta Stuffed Chicken Breast
Steak with Garlic Butter
Cauliflower Fried Rice with Shrimp
Egg Salad Lettuce Wraps
Zucchini Lasagna with Ground Beef
Grilled Chicken Caesar Salad
Creamy Broccoli Soup with Cheese
Sautéed Spinach with Garlic and Parmesan
Buffalo Chicken Lettuce Wraps
Baked Parmesan Crusted Salmon
Taco Stuffed Avocados
Cabbage and Sausage Skillet
Keto-friendly Smoothies with Spinach, Avocado, and Coconut Milk

I suggest learning to make a great salad! I hated salads and veggies, until I had several good once after I had been an adult for a good while. Another thing about salads, is that I didn't feel so satisfied without meet before. I learned now it is because the hormones that make you feel satiated are produced in abundance when you eat and digest fats, but I am not a vegetarian, so I love adding lots of meat to my salad, or having salad as a side with the meat. I also love putting cheese on my salad, its fatty and taste good.

I love eating wraps, the wraps are not keto friendly them selves, but I do love me a good wrap. Corn wraps are slightly better, due to (google this term) "The glycemic index (GI)". But I did find keto friendly wraps that almost tasted like wheat wraps made from beans and lentils. I haven't found them again sadly.

I want to write more, but better stop...

jernej,

potato

Licensed_to_ill,

Boil em, mash em, put em in a stew - Samwise Gamgee

chronicledmonocle,

I find brussel sprouts to be delicious when roasted in the oven with olive oil, salt, and pepper. They're fairly inexpensive at Costco, are great for you, and tasty. My mother used to make brussel sprouts out of cans or boiled when I was a kid and I thought for a long time that I hated them. Turns out I just was having them prepared wrong.

drewisawesome14,

But are they really that healthy if you put oil and salt on them?

ProxyZeus,
@ProxyZeus@lemmy.world avatar

I mean it is healthy to get some oil and salts, they are only and issue if you overdo it

AlaskanShrimp,

Yes. Salt is a necessary nutrient for surival and so is fat. Olive oil is a very healthy source of fat. As long as you're not overconsuming those things it's great.

nothacking,

Popcorn is very low calorie per volume, especially the types without a lot of fat.

iquanyin,
@iquanyin@lemmy.world avatar

the three sisters are very nutritious. corn, beans, squash. add any spices you like, and a good oil (my faves are la tourangelle olive oil and their toasted seasame oil, sold on amazon and not expensive). salt and spices make all the difference.

nothacking,

Popcorn is up there with low calorie snacks, not really a practical meal, but a good alternative to potato chips.

Jon-H558,

There is one more side to the quadrangle "time" unless you include that in cost. If you get cheap ingredients that are healthy and you take the time you can make delicious often the money is to save time or skill.

alm42,
@alm42@lemmy.world avatar

Almost all traditional Italian food. Yes, I’m Italian.

emhl,

Lentils

stephenc,

Today I learned that I absolutely despise every single food that is healthy and cheap. You would think at 50+ years old a person wouldn't be a fussy eater, but here I am. Despise rice, despise most vegetables, hate tomatoes with a passion, and coffee and tea is absolutely disgusting, to just name a few. And then there are the foods that massively upset my stomach, like bananas and eggs, not to mention anything with artificial sugar or Yellow Dye.

I'm not fun trying to find food to eat. And people wonder why I'm not healthy.

AsimovsRobot,

What do you like?

stephenc,

Unhealthy trash food. Also, somehow, broccoli and absolutely nothing else even slightly related even though other things are basically the same food. I dunno either. But I'm not going to eat broccoli for every single meal because how in the living heck can anyone eat the same thing every single day without getting absolutely sick of it?

AsimovsRobot,

I feel you, eating one thing over and over again is not fun. How did you end up disliking everything? Was it gradual or were you always like that?

stephenc,

Oh, I was always like that. I figured I'd grow out of it because kids are always picky/fussy eaters and as an adult I'd suddenly like all these foods I hated as a kid. Tried so many variations on all these things I despised over the years thinking certainly there has to be some way it's prepared that I like. Haha, nope.

My body and brain is weird.

AsimovsRobot,

Thanks for replying! Doesn't sound easy, brains can be weird as fuck.

Alperto,

I’m sorry to read your comment. But I’m curious about why you despise vegetables and even hate tomatoes.

I wonder if it’s because you “learnt” to hate them or because your body refuses it. If it’s the first one, I’m sure you can also learn to appreciate it. Not all at once, not in one day, but little by little, it can truly change your life for good. It’s never too late (I’m 48 so I’m almost there with you).

stephenc,

No learning, my body just actively rejects them. My entire life I have tried tomatoes and all sorts of vegetables prepared any number of ways, and the taste is just something I absolutely despise each and every single time. There is no learning to appreciate them when it tastes like I'm eating absolute trash.

Anonymous0573,

Honestly, I think most food can be found pretty cheap, except for proteins. The best bet I think is chicken drumsticks, but even those will add up. Beans are a cheap protein, but it's about just as carby as it is proteiny.

DishonestBirb,

Yeah, but beans have a ton of fibre and that prevents the refined carb blood sugar spike as it takes a lot more time to digest.

solstice, (edited )

Another one is curry, which is actually real easy to make. I bought a bag of curry powder for a few bucks years ago and it's still just fine. You can get cans of paste too but honestly I can go either way, both are great, and I love that the curry powder is so absurdly cheap per serving.

I just julienne an onion and red pepper, saute for a bit, add a few teaspoons of curry powder, throw in some garlic and ginger, then add a can of chicken broth, and a few drops of fish sauce. I simmer for a while to let it reduce, then add a can of sweetened coconut milk at the end. Also at the end I add a ton of basil. Maybe some other stuff in there too that I'm forgetting, you really can't go wrong with this either.

For protein you can obviously do chicken or something, but if you want to go ultra cheap and healthy, just throw in a cup of lentils to that curry you got going. Give it 20 minute or so and you're in flavor city. I'm always blown away at how insanely tasty it is, like it's just impossibly good. You can add literally whatever spices and flavorings you want and it just gets better.

There's an asian grocery store near me with all these ingredients for super cheap so I can make that curry sauce for literally like $5-10. It's delicious, cheap, super easy, and healthy, if not a bit calorie dense from the coconut milk.

solstice,

Try making a bean salad some time! It is cheap, tasty, and healthy.

I just buy a few cans: black, kidney, garbanzo, whatever. Some romaine lettuce, tomato, red onion maybe. Mexify it if you want with some shreddy cheese and sour cream, served with tortillas/doritos (not healthy obv). Or plain with an italian dressing or something.

It's basically impossible to fuck up, you can modify it however you want, it takes like five minutes to throw together, super cheap, totally fits all three categories. Try it some time!

macrocephalic,

I make a curry of: tofu, green lentils, pearl barley, pearl cous cous, pumpkin, potato, onions, and whatever else is in the vege drawer of the fridge. Then I cook it in a laksa paste with coconut milk. it’s delicious and keeps in the fridge for at least a week with no meat.

  • All
  • Subscribed
  • Moderated
  • Favorites
  • •
  • nostupidquestions@lemmy.world
  • tacticalgear
  • DreamBathrooms
  • ethstaker
  • InstantRegret
  • Youngstown
  • magazineikmin
  • osvaldo12
  • slotface
  • khanakhh
  • rosin
  • kavyap
  • everett
  • thenastyranch
  • ngwrru68w68
  • JUstTest
  • GTA5RPClips
  • cisconetworking
  • mdbf
  • cubers
  • Durango
  • anitta
  • modclub
  • normalnudes
  • tester
  • Leos
  • megavids
  • provamag3
  • lostlight
  • All magazines
    •