When it comes to cooking on a shoestring, the thing you hear about the most is health concerns.

There’s a very serious misconception that eating healthy and eating on the cheap are mutually exclusive.  That’s simply not true–although I understand where the misconception comes from.

Before we go any further, though, let’s take a moment to establish that I am not a licensed physician. I do not know what medical conditions you have; my advice cannot replace the advice your doctor gives you.  The following is simply one person’s opinion about ways to eat relatively healthy food on a shoestring budget. That said, let’s move on.

1. Buy Fresh Produce When It’s In Season

The number-one hurdle we have to overcome when cooking on a budget is laziness.  Sure, it’s easier to save money by buying canned-everything (beans, corn, peaches, etc.), but canned goods can’t beat fresh produce.  In the wintertime, you may not have much of a choice: Canned fruit may be your only fruit option if the prices go too high; in the spring and summer, however, try to buy fresh produce.  The prices at your local grocery store will drop over their winter prices because produce will be more accessible; take advantage of this.

Most cities and towns in the U.S. have a local farmer’s market close by; take some time on a Saturday to go peruse the food available at the one nearest you.  Food sold at farmers’ markets is usually fresher than what you buy at the grocery store, and the money you spend will benefit local farmers.

2. Buy Frozen Produce

When fresh produce is not as affordable, try buying frozen.  Frozen fruits and veggies may not have quite the same taste as their vine-ripened brothers and sisters do, but it’s still not a bad substitute in the fall and winter months.  Most grocery stores have a frozen section filled with bags of frozen assorted vegetables and various kinds of frozen fruits and berries (strawberries, raspberries, blackberries, blueberries, etc.).  You’ll want to let them thaw before you bite into them, but they’re still good and good for you.

3. Buy Dry Beans Instead of Canned

Cooking on a shoestring doesn’t get much simpler than a can of beans. Open it, pour them into a pot, heat, and serve.  Beans are an excellent source of protein and other nutrients.  Canned beans, however, may contain sugars and salts acting as preservatives in the syrup they’re canned in.  If you buy a bag of dry beans, however, you can re-hydrate them yourself, adding whatever seasonings and sauces you want.  Baking your own beans is a healthier (and actually cheaper) option over canned beans, even though it may require a little more effort than simply opening a can.

4. Integrate Potatoes in Your Diet

There are a variety of ways to cook potatoes–baked, mashed, boiled, stir-fried, and so on.  Potatoes have many health benefits, are fairly inexpensive, and are very filling.

5. Tenderize Rough Cuts of Meat with Brine and Marinade

Meat is a healthy aspect of a balanced diet, but good cuts of meat cost money.  When you’re on a shoestring budget, meat can become a luxury.

Chicken and ground turkey may be within your means, but anything more than that is going to cost you.  Buying rougher cuts of meat–like cube steak–will save you money, but it might not be very tasty.  Soak your cheaper cuts of meat in brine–a solution of water, salt, and sugar–or some sort of marinade.  Even a few hours of soaking in a freezer bag of milk will do a lot to tenderize a steak, making it much more palatable.

If the meat is fatty, you can sometimes remove the larger chunks of fat with a knife or clean pair of scissors. You can also pour off grease from cooked meat, or let your meat drain on a pie plate covered in paper towels before serving.  Eliminating the fattier aspects from cheaper cuts of meat will let you enjoy meat without feeling like you’re eating Heart Attack on a Plate.