5 Tips for Enjoying Your Cultural Foods on a Budget

May 14

Here at Your Latina Nutrition, we often encourage our clients to incorporate carbs, protein, fat, and fiber in their meals. This supports overall health, satisfaction, and satiety. You may be surprised to know that many of our cultural meals contain this balanced combo of nutrients.

Not just that, but we often incorporate especially nutrient-dense options like whole grain corn tortillas, fiber and protein-filled beans, and heart healthy avocado.

However, in today’s economy, it may be hard to eat your favorite well-rounded, cultural dishes. Some ingredients—like avocados—can be expensive and food costs are on the rise.

We’ve certainly had clients struggle with this—they’ve learned to appreciate the nutritional value of their cultural foods, but they’re not sure how to eat them on a budget.

In this article, we’re sharing five tips for enjoying your cultural foods on a budget so you can keep la cultura alive without breaking the bank, plus a few budget-friendly Latin American meals.

Pick Affordable Proteins

Protein is one of the most expensive food groups. You may even have personal experience limiting meat because of its cost.

While there can be a cultural judgment of meat-free meals as indicative of poverty, proteins like beans and eggs deserve to be celebrated. They are satisfying, budget-friendly, nutritious protein sources.

Here are some affordable protein sources to support muscle health and satiety:

Eggs. Even with rising egg costs, they’re more affordable than other animal proteins like meats and seafood. Use them to make huevos rancheros or breakfast tacos.
Canned Tuna. Canned tuna is a budget-friendly source of high-quality protein. A 3-ounce serving has 22 grams of protein, per the USDA! Use it to make Ensalada de Coditos con Atún—pasta salad with tuna.
Beans. Prevalent in most Latin American cultures, beans are an amazing budget-friendly protein source. You can get a can of beans for a couple dollars and make it last for at least a couple meals. Plus, with all the different options out there (kidney beans, black beans, refried beans, lentils, etc), you can keep meals fresh and interesting. They also provide fiber which supports digestion, blood sugar regulation, and heart health, per the CDC.
Tilapia. Tilapia is one of the most affordable kinds of seafood out there. Plus, each fillet has over 20 grams of protein, per the USDA. Use it to make fish tacos or this Pescado en Coco (just swap the grouper for tilapia).

Use Budget-Friendly Oils

Don’t let the fear mongering around seed oils deter you from using affordable oils like veggie or canola oil.

These are still heart healthy options, per the American Heart Association, because they have more heart-healthy fats than saturated fats. They tend to be cheaper than olive or avocado oil.

Embrace Frozen Fruits and Vegetables

Buying frozen produce or freezing fresh produce can help you save money and prevent food waste.

Many of my clients share that they excitedly buy a bunch of fresh veggies every week just to let them go to waste when they’re too tired to prep them.

That’s where frozen veggies come into play. You can stock up on them and know they won’t go bad within a few days. Depending on what’s available at supermarkets near you, this could include yuca, viandas, and more.

You can also freeze many fresh veggies yourself. For example, you can buy onions or peppers in bulk and freeze the extras for later use in habichelas guisadas or tacos. You may save some money by buying in bulk.

The same goes for fruit. Buy frozen fruits to make batidas with milk and cinnamon or aguas frescas. Or freeze fresh fruit before it goes bad so you can use it later.

Prioritize In-Season Produce

Produce that’s in-season is generally more affordable and delicious. Check out this seasonal produce guide from SNAP-ED so you know what’s in season when.

For example, summer is tomato season, so it’s a great time to make fresh salsas. In the winter, oranges and lemons are in season so it’s a great time to make mojo criollo.

You can also stock up on in-season produce to freeze for the off seasons. This can help you regularly enjoy your favorite produce without paying more for lower-quality options in the off season.

Buy in Bulk

Buying in bulk can also help you save some money in the big picture. Some items to consider buying in bulk include:

Rice
Tortillas (freeze extra for later use)
Onions (dice and freeze for later use)
Meat (freeze excess for later use)
Beans
Canned corn
Masa harina
Oats

These items are either shelf-stable or can easily be frozen for later use.

Keeping these pantry staples and frozen essentials on hand may also reduce your reliance on expensive takeout. It makes it easier to prepare well-rounded meals even when you’re overdue for a grocery trip.

Budget-Friendly Latin American Meal Ideas

You may be wondering how to use these tips to put together well-rounded cultural meals. Here are some ideas of budget-friendly Latin American meals:

Tilapia Tacos. Use tilapia to make fish tacos. It’s one of the most affordable seafood options out there, and it’s full of high-quality protein. Consider adding frozen veggies for fiber.
Vegetarian Tostadas. Top tostada shells with canned refried beans and budget-friendly veggies like onions, cabbage, and green peppers. Consider adding eggs to make them more filling.
Ensalada de Coditos con Atún. Pasta and tuna are the basis of this affordable, low-effort pasta salad. It makes for a refreshing summertime lunch or snack.
Rice and Beans. A tried and true cultural staple, you can’t go wrong with rice and beans. It contains protein, carbs, and fiber at an affordable price.

Final Thoughts

Enjoying your favorite cultural dishes doesn’t have to break the bank. With some tweaks, you can save some money to honor your heritage and your wallet.

We recommend incorporating affordable proteins like beans, eggs, tilapia, and canned tuna. Also, make the freezer your friend. Buy frozen produce or freeze foods yourself so they won’t go to waste. If you have the funds, consider buying in bulk to save some money in the big picture.

For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month. The library includes budget-friendly recipes that are full of nutrition.

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