Economical Food Sources - Some Ideas
Introduction
Today's escalating food prices have made it necessary for all consumers to be made aware of cheaper sources which are at the same time both appetising and nutritious. Let us talk about proteins and what one can use as a protein source instead of meat, chicken or fish.
Beans
Soya and dry beans are a good sources of protein, but it is important that soya and dry beans not be looked upon as meat substitutes, but rather as alternatives to red meat in the same way that chicken or fish are used as alternatives to meat. It should be viewed as another item on the list of protein sources. Beans are easy to prepare, cheap and come in a variety of types and flavours and make delicious accompaniments to rice, pasta, bread or as fillings for potatoes. Dry beans are, in addition to all these advantages, also healthy. The fibre in dry beans helps to reduce blood cholesterol levels, helps to control blood sugar levels in patients who are diabetic and even helps with slimming. It also prevents constipation. What a wonderful gift from nature.
Cooking Times For Dry Beans
| Type |
Cooking time in saucepan
after soaking overnight |
Cooking time in pressure
cooker without soaking |
| Kidney Beans |
31/2 to 4 hours |
Approx. 60 minutes |
| Speckled Sugar Beans |
21/2 to 3 hours |
Approx. 45 minutes |
| Haricot Beans |
21/2 to 3 hours |
Approx. 45 minutes |
| Small White Canning Beans |
11/2 to 2 hours |
Approx. 30 minutes |
Colourful Bean Soup
| 1 kg |
cooked beans, various types |
| 500g |
chopped onion |
| 7 |
cloves of garlic, crushed |
| 1 |
bunch of celery, shredded |
| 2 |
leeks, sliced |
| 2 |
carrots, cut into rings |
| 1 kg |
potatoes |
| 50 ml |
butter |
| 1 x 115 g |
tin of tomato paste |
| 500 g |
fresh or frozen beans |
| 3 L |
boiling water |
| 4 |
bay leaves |
| 12.5 ml |
peppercorns |
| 12.5 ml |
paprika |
| |
salt & pepper to taste |
| |
frankfurters |
- Sauté the vegetables in the melted butter.
- Stir in the tomato paste and cook for 10 minutes.
- Add the vegetables and green beans to the cooked beans.
- Pour the boiling water over the bean mixture. Add the seasoning and simmer until the vegetables are tender.
- Cut the frankfurters into slices and add to the soup just before serving.
- Serve with bread or rolls.
Potato And Bean Pie
| 500 ml |
cooked brown beans |
| 100 ml |
carrots, sliced |
| 100 ml |
tomato, diced |
| 100 ml |
cabbage, shredded |
| 100 ml |
green beans, chopped |
| 100 ml |
baby marrows, sliced |
| 1 |
onion, chopped |
| 5 ml |
salt |
| 1 ml |
pepper |
| 250 ml |
beef stock |
| 6 |
medium potatoes, cut into thin slices |
| 20 ml |
butter |
| 5 ml |
mixed condiments |
| 25 ml |
corn flour |
- Preheat the oven to 180ºC.
- Mix the beans, vegetables and seasoning. Put the mixture in an ovenproof dish. Pour over the beef stock.
- Arrange the potato slices in a layer on top of the bean mixture.
- Cover and bake in a preheated oven for 45 minutes.
- Remove the lid and bake for another 15 minutes to brown the potatoes. Serve hot.
Eggs
Eggs are another economical source of protein and can be eaten in the form of tasty soufflès, omelets or simply boiled, poached, fried or scrambled in the traditional way.
Economical Energy-Giving Food Ideas
Cooked pasta mixed with a tin of tomato and onion sauce or a tin of baked beans
Sweet corn on toast
Bread with peanut butter
Rice mixed with a tin of tomato and onion sauce
Pap ( maize meal) mixed with a tin of tomato and onion sauce or a tin of baked beans
Potatoes with sweet corn
Potatoes with baked beans
If you would like some advice on how to eat healthy but cheaply, you may wish to contact a dietitian in your area.
Dr. Paula Volschenk. 1995.
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