Eating a range of basic foods can cost much less than eating lots of fast food and snacks. I also think that education, attitudes, behaviors and lifestyle choices are at the root of all our problems as most people do not know what to eat and/or have no idea how many calories they need on a daily basis.
I bet the majority of people couldn't tell what a source of protein is. A big problem is that folks and single parents with limited incomes (and transportation) who want to cook at home are often forced to shop at discount supermarket chains whose shelves are filled with processed foods laden with chemicals, making it near impossible to lead a healthy lifestyle. There's high fructose corn syrup, MSG (aka "natural flavors", "hydrolyzed yeast extract" etc.), hydrogenated oils, and all sorts of other chemicals that are doing God knows what to our bodies, and that's only a tenth of it.
All this takes a little planning. First, a word from our sponsor: "If you are what you eat, and especially if you eat industrial food, as 99 percent of Americans do, what you are is corn." Michael Pollan.
The simplest ans easiest act of food independence is to join a coop or visit your nearest farmers market at least twice a week for fresh and locally grown produce: support your local farmer! (check the coop link for one near you)
First let's go through a list of foodstuffs you can buy in bulk and store in your larder. Always read the labels before purchasing.
Pulses and legumes: more than forty species and countless varieties of grain legumes are cultivated throughout the world: peas, soyabeans, chickpeas (garbanzo), pinto, black bean, red kidney bean, lentils (all kinds: Puy, red, yellow and green), adzuki bean, cowpea (also known as black-eyed pea), mung bean (also called Oregon pea), lima bean (broad, fava or butter bean), cannellini bean and many more. All make excellent stir-fries and can be easily stored (dry beans will keep indefinitely if stored in a cool, dry place, but as time passes, their nutritive value and flavor degrade and cooking times lengthen so make sure you rotate your dry goods on a regular basis if you keep a large supply).
Rice kinds: White rice can last but brown rice has a shelf life of just a few months, because it still has a bran layer. Rice is an excellent source of folate, and a good source of iron, niacin and thiamin. And the choices are amazing: black rice, red rice from Camargues, Louisiana rice, Jasmine rice, arborio (for that earthy risotto!), wehani, then you have short grain rice, enriched rice, instant rice, converted rice (riceroni), and of course wild rice, native of North America (it's really a grass but don't tell anyone!)
Grains: not everyone can eat wheat. Wheat has become dominant in the diet of the modern world not because of its nutritional value but because of its convenience commercially. The opposite is the case with spelt, amaranth (which can be used as a high-protein grain or as a leafy vegetable) and quinoa (whose green leaves can also be eaten though commercial availability of quinoa greens is severely limited). These grains have a much higher nutritional value than wheat but lack the commercial convenience of wheat and therefore have become less prevalent, which is a pity. Other grains of note: couscous, rye, polenta (cornmeal), barley (great grain, very useful in soups, stews and stir-fries), buckwheat, bulgur wheat (both great in tabouleh), and oats for breakfast and crusty breads.
Pasta: it comes in all kind of shapes and forms, it's cheap and plentiful and more importantly, nourishing. Everyone has a favorite. Mine is Tortiglioni followed closely by orecchiette. Kids love spaghetti and farfelle (butterflies). I keep a supply of linguine, penne, squid ink tagliatelle, papardelle (glorious pasta), fusilli, lumache, casarecci, and of course alphabet pasta which enrich soups & broths greatly.
Spices and condiments: to each its own. I keep a few bottles sauces on hand Tamari (a must for the health conscious), Kepchip Manis (a wonderful adjunct to any stir-fry, made in Indonesia with soy extract & molasses, not expensive), Korea's green chili sauce, Tabasco (always comes in handy), Nam Plah (for Thai stir-fries), hot garlic sauce (from Huy Fong), Sambal oelek , from Malaysia.
Condiments & seasonings: mustard,Wasabi, horseradish for spicing one's life. I keep a few bottles of oils like olive, walnut, hazelnut and sunflower (good and very cheap). Balsamic vinegars, white and red can be bought reasonably cheap as well as plain red wine vinegar.
Spices: it depends on what sort of cooking you do and how spicy. Here's a run of the mill list: cloves, ground pimento, ground cumin, saffron, coriander seeds, star anise, ground ginger, galangal, fenugreek seeds, cinnamon, caraway seeds, sesame seeds (both black & white), Kaffir lime leaves, tamarind paste, turmeric, curry leaves, vanilla, cardamon, paprika, ground allspice and quite a few dried herbs. Here are the usual suspects, in little jars, handy in the winter when we can't grow our own: thyme, marjoram, rosemary, lemon grass, oregano, sage. I'm partial to chili flakes so there's always a jar about.
The cooking: there are countless options & combinations at your fingertips, with meat or poultry or without, fish or vegetables or both, with rice, or noodles, using any kind of pulse, beans, fungi, grains, fresh or dried...and it's a great way to clear what's in your refrigerator: put the wok on, pour a little oil of your choice, and begin stirring in whatever takes your fancy or the leftovers from the the previous day.
Here are a number of ideas for rice dishes:
spicy chicken breasts cubes with roasted red peppers, eggplant and rice of your choice (to which I'd add some turmeric and fresh chilies);
seitan, garbanzo beans, carrots shavings & brown rice;
sliced smoked turkey breast with zucchini, red cabbage & plain ole Louisiana rice; pork, beef or lamb sausages with bacon, Chinese cabbage & arborio rice. You can substitute couscous grain for rice. All you need to do is to pour a cup of hot water in which you add a little olive oil to 200 grams or half a pound of couscous grain. Let it sit for five minutes then stir with a fork till fully absorbed. To this you can add almost anything you like: roasted vegetables, chicken, fish, sausages etc.
Some ramen noodles ideas: soak a packet (or 2) of ramen noodles in hot water, drain and use it as a filler for stir-fries such as any leftovers, ham & peas (great comfort food); spinach, sweet corn & canned tuna; red kidney beans, broccoli & mushrooms; smoked mackerel with a packet of frozen vegetables, just add some lemon juice. Tons of other suggestions here, good, no nonsense site.
I love using beans and lentils. It goes with just about everything, it's nutritious and it's not expensive. If you soak a pound of green lentils overnight, then rinse and drain, it would only take 10 to 12 minutes to cook in salted water. Beans would obviously take quite a bit more, just remember to soak them overnight as well. For those who are dedicated carnivores, the best combination with lentils is pork and pancetta (which is glorified bacon, really). Buy a fillet of pork (a tad more expensive but no waste whatsoever), a few slices of pancetta, 6 carrots, 2 or 3 sticks of celery, 2 onions, and garlic, lots of garlic. Bake the fillet of pork the day before (always a good idea) and slice it when you're ready to cook your stir-fry: pour a little nut oil (peanut, walnut), add the onions & garlic, add the cut pancetta, stir a little, toss the sliced pork and the celery & carrots, stir and add the cooked lentils. Stir for 2 or 3 minutes, and add a dash of red wine vinegar to it, it adds un certain je ne sais quoi! prep time: 12 minutes, cooking time: 8 or 9 minutes.
Here is a great vegetarian recipe using lentils. The trick is to go to a farmers market just before it closes and you will be able to get unsold vegetables at a reduced price.
Ingredients: 1 pound of green lentils. All the following root vegetables should be cut into thick julienne (except the radishes and garlic); 4 carrots, 2 large white onions, 8 garlic cloves, 150 grams of celeriac,
200 grams of turnips, 1 pound of baby potatoes, 150 grams of Jerusalem artichokes, a bunch of radishes, olive oil, and a little tamari sauce, salt & pepper to taste.
Soak and cook the lentils. Boil the potatoes, then cut in half or quarter. Get the wok ready, pout the olive oil, and start cooking the onions, garlic, carrots, the turnips, keep stirring, then add the Jerusalem artichokes, then the radishes, add oil if you need to, then the lentils. Keep stirring till well mixed, then add the tamari. A good thing to add to that is a handful of toasted sunflower seeds or pumpkin seeds...or both.
Here are a few more suggestions, these are all well tried quick stir-fries I have done in the past, and done on a minimal amount of money:
Spicy Turkey, zucchini & Basmati rice.
Squid & mussels, leeks & couscous grains.
Smoked Tofu, Bok Choy & polenta.
Braised Pork Belly strips with gingered red cabbage & Udon noodles.
Roast Lamb Strips, Mint & barley, flavored with tomato chili relish.
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