6 Healthy Ingredients That Can Help You Stretch Your Budget

You're no doubt feeling the sting of the economy every time you take a trip to the grocery store. How can you make your purchases count and still provide your family fulfilling and nutritious meals? The good news is there's no need to give up flavor for value - the key is finding ingredients that pack the nutrients your family needs while allowing you to stretch your dollar.

Brown Rice - Even during these tough times, brown rice is still affordable and though it takes a bit longer to cook, it can give your family more nutrients per serving that white rice. Make a large batch and freeze it - then just thaw and reheat to serve with your favorite meal.

Whole Chicken - Instead of paying for individual chicken pieces that can be more costly, buy the whole chicken and butcher it yourself. Once you get the hang of it, you can plan out a whole week of meals and have enough left over to make stock for a delicious soup.

Dried Beans - Sure, canned beans are a time save, but dried beans can strech your dollar even more and save you some unneeded sodium and other preservatives. If you're forced to cut back on meat, beans are a great alternative source of protein and are rich in calcium and iron.

Canned Fish - When shopping on a budget, canned tuna can go a long way. You can whip up a batch of tuna fish salad sandwiches, add it to a caserole or toss it with some pasta. If you're looking for an even healthier option, try canned salmon.

Potatoes - Potatoes come in plenty of varieties and can be featured in an endless variety of dishes. From gratins to pies to pancakes to soups to scalloped and mashes potatoes, no other ingredient packs as much value. Sweet potatoes in particular are a great source of Vitamin A and Vitamin C.

Kale - Never tried kale? It's high time you gave this unsung hero of the leafy greens a chance. Packing tons of Vitamin A and Vitamin C and usually costing less than $1 a pound, peppery kale can be a lifesaver in the kitchen. Use the small and tender leaves in salads and wilt the larger leaves and stalks to spice up any dish.