Healthy foods that you can prepare at home without tearing your pocket - Walla! health

2021-09-23T10:36:46.524Z

Vegetable milk is more expensive than regular milk, health flour is more expensive than basic flour and not to mention cheeses and spreads. But it is possible otherwise, and it is even quite easy. This is how you will upgrade your kitchen >>>

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Healthy foods that you can prepare at home without tearing your pocket

Vegetable milk is more expensive than regular milk, health flour is more expensive than basic flour and not to mention cheeses and spreads.

But it is possible otherwise, and it is even quite easy.

This is how you will upgrade your kitchen without visiting an expensive health food store

Prepared: Simple tricks to help you get organized on healthy food

To the full article

According to the Ministry of Health's new dietary recommendations, it is recommended that the weekly diet include vegetables and fruits, legumes, whole grains, vegetable oils, sea fish and pond, lean parts of chicken, turkey and beef (which is recommended to be underestimated), moderately low-fat eggs and low-fat dairy products.

If we look at this list, we will understand that these are mostly raw, unprocessed products that can be found in any supermarket, and at a price that is worth every penny.

But, when it comes to products branded as "health products," or substitutes like vegan cheeses or gluten-free breads, things are starting to get more expensive.

Flours

Recently we have seen on the shelves more and more alternatives to the classic wheat flour - flours made from legumes like lentils, whole grains like oats or almonds, each with its own nutritional benefits.

For example, buckwheat flour will contain more fiber and protein than white wheat flour, and almond flour will be an alternative for those who need to reduce their carbohydrate intake.

But, while a bag of regular flour will cost us a few shekels, a package of one of the flours mentioned here will cost between 25-30 shekels on average.

Those who need to reduce their carbohydrate intake.

Almond flour (Photo: ShutterStock)

What many of us do not know is that most of these flours can be prepared at home easily and save tens of shekels.

For example, all you have to do to make lentil flour, oatmeal, quinoa or almonds at home is - yes yes - just grind them in a food processor, until you get flour.

Please note - most alternative flours are not a one-to-one substitute for wheat flour, so to avoid leaks in the kitchen, it is advisable to look for recipes designed for each flour and flour.

Vegetable milk drinks

Many of us avoid dairy products, some of us for vegan reasons and others for lactose intolerance, and some simply prefer the taste.

But, while a carton of milk, whose regulated price will cost us only NIS 5.94 in the supermarket, soy milk, almonds or oats will cost us twice or more.

A little investment and you have a homemade milk drink.

Woman pours milk into granola (Photo: Giphy)

Some of the vegetable milk can also be made at home: grind in a food processor half a cup of oatmeal with two cups of water, and a teaspoon of maple syrup (optional), strain the mixture through a diaper cloth, and that's it, we got oat milk.

Almond milk can also be prepared in the same way plus one small step along the way - soaking them in cold water overnight.

After soaking one cup of natural almonds, grind them in a food processor with 4-5 cups of water, sweeten with maple syrup or honey as needed, and filter the mixture through a cloth diaper.

Vegan cheeses

A quick search will lead us to a variety of cheese recipes in a variety of types made from tofu or nuts.

Recipes made from tofu will usually require grinding it in a food processor with additional ingredients, and almond or nut cheeses will be made the same way - but will usually require soaking them overnight.

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A post shared by Gil Avidor-Aloni (@eatsgil)

Almond and nut butter

Almonds and walnuts are a wonderful source of healthy vegetable fats, and another way to incorporate them into your daily diet is through spreads.

Here, too, it is not a cheap business at all, and an expense that could easily be reduced if we had only invested a few minutes in preparation.

So if you want to make peanut butter or almonds at home, grind them in a food processor until smooth (if you want, sweeten with maple syrup, sesame or honey to taste).

Please note - the texture obtained will depend on the strength of your food processor.

Gluten-free breads

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A post shared by Gil Avidor-Aloni (@eatsgil)

If you or one of your family members avoids gluten for one reason or another, you probably know that good, high-quality bread, without added sugar and supplements, is a rare commodity and not cheap at all.

A great and inexpensive option can be a homemade preparation of the trendy buckwheat bread.

It requires so little, that it's funny - water and a bag of green buckwheat that will cost you only 7-9 shekels on average.

that's it.

And if you need to avoid or reduce your carbohydrate intake, try making tahini in Bethlehem - the chain is full of recipes.

Gil Avidor-Aloni is a food blogger and consultant in changing eating habits, holds a bachelor's degree in psychology from Tel Aviv University and is a HealthCoach certified by the New York Institute for Integrative Nutrition.