What makes a recipe recession-proof? From dried beans to canned fish, experts share which pantry staples hold their value.

Recently CBS news anchor Tony Dokoupil posted to Twitter about a "recession-busting" bean recipe he claimed was "better than beef."

The post was flooded with replies, sharing followers' own go-to recession-proof ingredients, from other varieties of beans to ramen. But what makes a recipe recession-proof? And why is it that beans are on the list of recession-friendly ingredients, but beef is not?

What makes a recipe recession-proof?

Generally, a recipe is considered recession-proof if it involves ingredients that will last. That's why we immediately think of items like canned goods — tomatoes, tuna, beans — or other shelf items that can go the long haul, such as pasta, rice and flour. But we can also consider ingredients that can be frozen and easily defrosted or easily stretched to be recession-proof.

"In speaking with shop owners in my neighborhood, I hear different stories on the same subject," says Richard LaMarita, chef-instructor of health-supportive culinary arts at the Institute of Culinary Education.

It all depends on your point of view. "Some say that over the years, particularly in the days of a pandemic, they have seen nothing but rising prices across the board," says LaMarita. "As a private chef, I can see that point of view: Food prices have drastically increased. When I go to estimate food costs, I am usually off these days."

Yet, some tell a different story. "Others with a more discriminating eye tell me that whereas produce and animal protein are a volatile market, there are some products that have remained relatively stable, and relative is a relative term," says LaMarita.

Which products are recession-proof?

Those products tend to be, in general, packaged goods and bulk items. "Examples might be canned beans, canned tomatoes, packaged stocks, dry pasta, chips, bottled juice, bulk nuts and seeds, bulk rice and dry beans," says LaMarita.

LaMarita is not a buyer in one of these shops, so he cannot be more precise with regards to specific brands, but overall, he says: "These products are less volatile in fluctuations. I think the best advice for a consumer is to check with your local market about specific products you would be interested in. Keep in mind your locale might make a difference."

In a recession, we're looking to do more with less, and that's evidenced in our cooking, where we seek inexpensive ingredients that are easy to find, easy to prepare and can be stretched for several meals.

Easily-found ingredients

Budget-friendly shoppers often use what people may think of as "cheap" ingredients, but Jenn Nicken, founder of virtual culinary school The Chef and the Dish, says it's time to take the stigma away from that. "Ingredients are generally cheap because they're found in abundance," explains Nicken, "which also includes seasonal ingredients."

"In the summer, a recipe that uses seasonal and local ingredients (for example tomatoes and basil) will be far cheaper than it would be in the winter, so the concept of a recession-proof recipe needs to align with the season to truly be affordable," Nicken adds. It's an important reason people can or preserve, because they can save the season's produce (that is plentiful and inexpensive), to enjoy again at a later time of the year.

Ingredients that are hearty and filling

You know these ingredients: the dishes you serve your family on a cold and miserable night that you know will stick to their ribs and keep them satisfied and full. "They tend to use a hearty base, which depending on the country you come from, could be wheat flour, corn flour or rice," says Nicken. Think pasta, bread, potatoes, rice or masa. Again, these are ingredients that tend to be found in abundance, but they're also hearty and will keep your family full.

Products wIth a long shelf life

Recession-proof recipes tend to last for a long time. "Consider things you can keep in your pantry that won't spoil quickly — dried pasta, flour to make bread, rice," says Nicken. "But also consider the final meal you make. Generally, recession-proof recipes can be stored in your freezer: think cabbage rolls, shepherd's pie and soups, which generally can be made in larger batches and preserved."

Flexibility and versatility

A truly recession-proof recipe is often flexible, so you can make variations depending on what is available, affordable and immediately on hand. So, you can switch out a fresh leafy vegetable for a potato or use beans or rice instead of meat.

Swap out the meat (sometimes)

Meat and seafood are some of the most expensive things we put in our grocery carts. But, you don't need to go meatless (unless you want to). Instead: Jenna Helwig, the food director at Real Simple, says to cut back on the proportion of meat or fish to vegetables in your meals.

For example, instead of using a pound of shrimp in a stir-fry, use a half pound and add another head of broccoli. Instead of using a full pound of ground beef for burgers, replace half with chopped sautéed mushrooms. "Not only will you save money making these switches," says Helwig, "you'll be eating more produce — a win-win."

Shop frozen

Believe it or not, the same ingredients may be more affordable depending on if they happen to be frozen. And, frozen ingredients are actually better as far as flexibility. "Frozen seafood is usually less expensive than fresh, and there's no rush to cook it," says Helwig. "Frozen berries last a lot longer than fresh, but they're just as nutritious and perfect for smoothies — you can save $2 on 10 ounces of frozen raspberries as compared to fresh." In fact, you'd have to buy several bunches of fresh spinach to equal as much as in a box of — and then you'd have to wash and cook it.

Avoid food waste

Food waste equals wasted money. When you throw away food, whether cooked or not, you're basically throwing away cash. "To reduce food waste, resist over-shopping perishable ingredients (even if they're on sale), get in the habit of eating leftover dinner for lunch and learn how to cook one or two 'catch-all' meals such as frittatas and stir-fries to use up all the bits and pieces hanging out in the fridge," says Helwig.

Best recession-proof ingredients to stock up on

Canned (or dry) beans

Beans of every variety pack a ton of nutrients and calories into any meal, which is helpful when you are working to reduce your grocery budget. "The fiber content of beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut's good bacteria, binding and flushing out toxins and waste from your body and even helps to reduce cholesterol and body weight," says Trista Best, a registered dietician. Along with fiber, Best says beans are rich in protein, a macronutrient that can often be found lacking in the diet of those seeking to save money at the grocery store.

Rice (preferably brown)

Rice is inexpensive, filling and when combined with beans makes a complete protein. "Protein is made up of amino acids. There are twenty amino acids, nine of which are essential, meaning they must be obtained through the diet," says Best. "Animal protein sources naturally contain all 20 amino acids and are therefore naturally complete proteins, but many plant-based proteins are not. Taking in all essential amino acids is necessary for a healthy life and combining rice and beans provides the right combination of amino acids to achieve this."

Tomato paste

"Tomato paste is called for in a variety of recipes as a way to create depth and intensity of flavor — especially for a braise," says John Castellucci, executive chef of Cooks and Soldiers and culinary director for Castellucci Hospitality Group in Atlanta, Ga. "Even if fresh tomatoes are unavailable or too expensive, tomato paste usually does not fluctuate."

Canned fish

Canned seafood should be on your radar, as it hasn't been majorly affected by inflation over the past few years like many other meats. "Spain has a wide array of high quality canned fish. I love boquerones (white anchovies) as well as ventresca (tuna belly). Either could be used to create a delicious cold appetizer or even folded into a hot stew towards the end to add robust flavor," says Castellucci. Another option is canned Alaska salmon, which is made from wild and sustainable salmon, packed with quality protein, omega-3s and other nutrients and can be incorporated into all sorts of recipes.

A recession-proof recipe

LaMarita shares an example of a seasonal (for the winter) hearty stew recipe that would be recession-proof.

There will always be vegetables that are affordable or on sale: Keep your eye out for them. "Start by sautéing an onion, garlic, celery and maybe a turnip. If you really want to save, use dried onion and garlic powder," says LaMarita. "Add some spice like turmeric or paprika. Get some bulk barley and add it to the pot with some packaged vegetable stock and a bit of canned tomato. Cook it for an hour. Drain a can of beans, maybe two different types like a white bean and a kidney bean and add them to the pot."

"Simmer for 5 minutes and finish with some herbs (which you can grow in small pots in your windowsill) and voila, you have delicious vegetable bean stew made on a dime," LaMarita explains.

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