Simple and quick recipes to make
Fresh and colorful salads
For a light and quick starter to prepare, opt for vitamin-packed salads. Use seasonal vegetables like tomatoes, cucumbers, and peppers. Decorate it all with feta cheese crumbled and a vinaigrette made with olive oil, lemon and fresh herbs.
Grilled Vegetable Pasta
Pasta is an essential ally for quick meals. Associate them with grilled vegetables (eggplant, zucchini, peppers) for a colorful and tasty dish. Add a drizzle of olive oil, grated parmesan and a few fresh basil leaves.
Express wraps
Wraps are perfect for meals on the go. Spread some chickpea puree on a tortilla, add raw vegetables (grated carrots, salad, avocado) and a few slices of grilled chicken. Roll up and enjoy!
Fresh fruit on skewers
For a sweet and refreshing note, nothing like fresh fruit skewers. Alternate pieces of mango, pineapple, strawberries and melon on wooden picks. Serve with natural yogurt sprinkled with granola for a quick and delicious dessert.
With these quick and easy recipes, you can prepare balanced meals in the blink of an eye. Vary the ingredients according to your tastes and the seasons for meals rich in flavor and nutrients. Enjoy your food!
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Affordable, easy-to-find ingredients
Basic Ingredients
When it comes to cooking simple and delicious meals, having affordable, easy-to-find ingredients is essential. Here is a list of basic ingredients to always have in your cupboard:
- Rice : perfect to accompany many dishes, rice is economical and versatile.
- Pasta: pasta is an essential for quick and nutritious meals.
- Canned beans: an inexpensive and convenient source of protein.
- Can of crushed tomatoes: ideal for preparing tasty homemade sauces.
- Onions and garlic: bring lots of flavor to many dishes.
- Basic spices: like salt, pepper, curry, paprika, cinnamon, etc.
Fresh ingredients
When it comes to fresh ingredients, choose seasonal and local products at affordable prices. Here are some suggestions:
| Vegetables : | Fruits: |
| Carrots | Apples |
| Peppers | Bananas |
| Tomatoes | Oranges |
| Cauliflower | Kiwi |
Protein products
Protein sources are essential for a balanced diet. Here are some affordable and easy-to-find options:
- Eggs: versatile and economical, perfect for omelettes and pastries.
- Canned fish: like tuna or salmon, rich in omega-3 fatty acids.
- Lentils and chickpeas: economical plant protein sources.
- Minced meat: versatile for many recipes such as bolognese sauces or meatballs.
With these basic, fresh, protein-packed ingredients, you can prepare a variety of tasty meals without breaking the bank. Don’t forget to check out the offers and promotions in supermarkets to optimize your food budget!
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Tips for planning your meals for the week
Organize your planning
For a balanced diet and to save time, meal planning is essential. Start by establishing a menu for the coming week.
Make a shopping list
Once your menu is established, draw up a shopping list based on the dishes you have planned. Favor seasonal products and make one big visit to the walk or at supermarket.
Use versatile recipes
Opt for recipes that can be reused several times during the week. For example, homemade tomato sauce can serve as a base for pasta, pizza or sauce dishes.
Prepare meals in advance
Save time by cooking certain items in advance. Prepare sauces, cut vegetables, or cooked proteins that you can quickly assemble during meals.
Variety and balance
Make sure to balance your meals by including proteins, vegetables, whole grains and healthy fats. Vary the flavors so you don’t get bored.
Optimize leftovers
Don’t hesitate to reuse leftovers to avoid waste. Stewed dishes, mixed salads or wraps are perfect for using up leftovers from the week.
Plan simple meals
Don’t overcomplicate your meals. Choose simplicity with quick-to-prepare recipes, especially on evenings when time is limited.
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Healthy alternatives to treat yourself without breaking the bank
1. Buy in bulk for lasting savings
Opt for bulk purchasing to reduce costs while promoting more responsible consumption. By purchasing in large quantities, you save money and limit unnecessary packaging. Specialty bulk stores offer a variety of foods like grains, legumes, dried fruits, and more.
2. Favor plant-based alternatives
Plant proteins are often less expensive than animal products. Replace meat with legumes like lentils, chickpeas, or tofu. Vegetarian meals are not only good for your health, but also for the wallet.
3. Cook in large batches and freeze
Prepare meals in large quantities and freeze individual portions for future meals. This saves you time and money by only preparing a large batch meal once.
4. Favor seasonal fruits and vegetables
Seasonal fruits and vegetables are often cheaper because they are produced locally and do not require long journeys to get to you. In addition to being economical, they are tastier and rich in nutrients.
5. Opt for homemade
Prepare your favorite meals at home rather than buying them ready-made. Not only do you control the ingredients used, but you also save money by avoiding the costs associated with industrial preparation.
6. Compare prices and look for promotions
Before buying, take the time to compare prices in different stores. Take advantage of promotions and special offers to save on your food purchases.
7. Reduce food waste
Plan your meals and make a shopping list to avoid buying in excess. Reuse leftovers to create new dishes and limit food waste.
By following these simple tips, you can treat yourself while taking care of your health and your budget. Don’t hesitate to be creative in the kitchen and explore new flavors for balanced and economical meals.
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