Tag Archives: healthy eating on a budget

10 superfoods for under $15

So you’ve heard of superfoods – but how can you buy healthy foods without breaking the bank? Never fear! We’ve got a roundup of 10 superfoods for under $15:

Beans

SuperfoodsOne of the cheapest superfoods available is also one of the most delicious: beans. The humble bean is high in protein, antioxidants, and fiber – meaning you’ll stay full for longer. Cut calories without feeling deprived with a spicy dip (with black beans), a crisp salad (with white or garbanzo beans), or a hearty chili (with any combination of beans you can imagine!). Garbanzo and white beans can even be pureed and combined with traditionally fatty favorites like mashed potatoes or ricotta cheese for a lower-calorie option that doesn’t sacrifice taste. Add 2 cans of beans to your cart for between $1-2.

Kale

This superfood is favored both by nutritionists and trendy high-end eateries. Kale is full of fiber, calcium, and heart-healthy omega-3 fatty acids which support your body’s natural detox system. Kale is also a great source of potassium, iron, and manganese, as well as vitamins A, C, and K. This hearty green pairs with just about anything, but it especially shines with sweet potato, lemon, or garlic. Whether dressed in a beautiful salad, added to a veggie frittata, or simply sautéed in olive oil, kale is as easy to prepare as it is on your wallet. Add 1 bunch of kale to your cart (about 2-4 cups, depending) for under $1.

Sweet Potatoes

Replacing your usual white potatoes with their orange, sugary-fleshed cousins will not only save you calories and carbs, but introduce more fiber – and color! – into your meal. Regular potatoes clock in at twice the starch levels as the same serving of sweet potatoes. Bonus round: sweet potatoes get their rich orange hue from beta-carotene, the same chemical compound found in carrots—good for vision, immunity, and overall health. Roast sweet potatoes whole, or add to pastas, grain salads, omelets, and more. Sweet potato hash browns make any breakfast better! Add 2 sweet potatoes (about 2 pounds) to your cart for less than $1.

Eggs

One egg will cost you 70 calories and about 20 cents – not bad for a food that’s loaded with protein, vision-enhancing antioxidants, and choline, a vitamin shown to promote brain health. Scrambled, poached, or hard-boiled, an egg is a great way to start your day (or end it!). Mix with veggies and greens for a wholesome omelet or frittata, or top plain scrambled eggs with salsa, onion, and avocado for a Mexican-inspired meal. Most of the health benefits of the egg are in their yolks – so stick to 7 whole eggs or fewer each week to keep cholesterol in check. Add 1 dozen eggs to your cart for $2.

Oatmeal

This old standby gets a bad rap for being too boring – but come breakfast time, you won’t find better than this protein-packed grain! Oatmeal is one of the highest natural sources of soluble fiber, which keeps blood sugar from rising too quickly and can help rid the body of excess cholesterol. Rolled oats are packed with inflammation-reducing flavonoids, not to mention zinc, magnesium and iron – essential minerals that boost your immune system. Jazz up your morning oats with fresh fruit, cinnamon, and honey; or, try substituting rolled oats in your favorite baked goods and breaded meats. Add 1 box of rolled oats to your cart for $2.

Continue reading

Tagged , ,
%d bloggers like this: