20 Healthiest Foods Under $1
The folks over at DivineCaroline have a great new article out, featuring the 20 healthiest foods under $1. This list proves that you don’t have to sacrifice nutrition just to save a few dollars. And, YES, tofu, broccoli and spinach are on the list, but with the accompanying recipes alongside each entry, you’ll definitely want to add these items to your family’s diet.
1. Oats
| WHY: | High in fiber and complex carbohydrates, oats have also been shown to lower cholesterol. | ||||||
| COST: | A dollar will buy you more than a week’s worth of hearty breakfasts. | ||||||
| IDEAS: | Sprinkle with nuts and fruit in the morning | ||||||
| Oatmeal cookies |
2. Eggs
| WHY: | A good source of protein as well as the antioxidants lutein and zeaxanthin, which may ward off age-related eye problems. | ||||||
| COST: | You can get about a half dozen of eggs for a dollar. | ||||||
| IDEAS: | Huevos rancheros for breakfast | ||||||
| Egg salad sandwiches for lunch | |||||||
| Frittatas for dinner |
3. Kale
| WHY: | Loaded with vitamin C, carotenoids and calcium. | ||||||
| COST: | Usually a dollar a bunch. | ||||||
| IDEAS: | Chop up some kale and add to your favorite stir-fry | ||||||
| German-Style Kale | |||||||
| Irish Colcannon |
4. Potatoes
| WHY: | Eaten with the skin on, potatoes contain almost half a day’s worth of Vitamin C and are a good source of potassium. Sweet potatoes or yams also offer a good wallop of beta carotene. | ||||||
| COST: | Dirt cheap  |
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| IDEAS: | Easy Breakfast Potatoes | ||||||
| Potato salad | |||||||
| Potatoes with sour cream and chives |
5. Apples
| WHY: | A good source of pectin — a fiber that may help reduce cholesterol — and has the antioxidant Vitamin C, which keeps your blood vessels healthy. | ||||||
| COST: | Not just inexpensive, but also easy to find and comes in portion-controlled packaging, making them priceless. | ||||||
| IDEAS: | Plain! | ||||||
| Applesauce | |||||||
| Pumpkin-Apple Breakfast Bread |
6. Nuts
| WHY: | Packed with the good-for-you fats: unsaturated and monounsaturated. Also a good source of essential fatty acids, Vitamin E and protein. | ||||||
| COST: | With all these nutrients, a little goes a long way! Peanuts, walnuts and almonds, especially when bought in the shell, are especially low in cost. | ||||||
| IDEAS: | Raw | ||||||
| Roasted and salted | |||||||
| Sprinkled in salads |
7. Bananas
| WHY: | High in potassium and fiber (9 grams for one). | ||||||
| COST: | As low as 19¢ apiece… a dollar gets you a banana a day for the workweek. | ||||||
| IDEAS: | Smoothies | ||||||
| Eaten plain | |||||||
| In cereal and yogurt |
8. Garbanzo Beans
| WHY: | A great source of protein and high in fiber, iron, folate and manganese — and may help reduce cholesterol levels. | ||||||
| COST: | The most inexpensive way to purchase these beans is in dried form; a precooked can will still only run you around a buck. | ||||||
| IDEAS: | In salads | ||||||
| Curries | |||||||
| Orange Hummus |
9. Broccoli
| WHY: | Contains tons of nutrients — calcium, vitamins A and C, potassium, folate and fiber — and is also packed with phytonutrients, compounds that may help prevent heart disease, diabetes and certain cancers. | ||||||
| COST: | As low in cost as it is in calories. | ||||||
| IDEAS: | In salads | ||||||
| In stir-fries | |||||||
| Served as an accompaniment to meat, as in this Steamed Ginger Chicken with Asian Greens recipe |
10. Watermelon
| WHY: | As it’s over 90 percent water, it’s an easy way to hydrate and gives a healthy does of Vitamin C, potassium and lycopene, an antioxidant that may ward off cancer. | ||||||
| COST: | Though you may not be able to buy an entire watermelon for a dollar, your per serving cost isn’t more than a few dimes. | ||||||
| IDEAS: | Freeze chunks for popsicles | ||||||
| Eat straight from the rind |
11. Wild Rice
| WHY: | Low in fat and high in protein and fiber, this gluten-free rice is a great source of complex carbohydrates. It packs a powerful potassium punch and is loaded with B vitamins. | ||||||
| COST: | Not much more than white rice, and much better for you. | ||||||
| IDEAS: | Mix with nuts and veggies for a cold rice salad | ||||||
| Blend with brown rice for a side dish |
12. Beets
| WHY: | A powerhouse of folate, iron and antioxidants. | ||||||
| COST: | Cheap! | ||||||
| IDEAS: | Shred into salads | ||||||
| Slice with goat cheese | |||||||
| Beets with the greens on can be braised in olive oil |
13. Butternut Squash
| WHY: | You get five grams of fiber per half cup, and chunks and chunks of Vitamin A and C | ||||||
| COST: | When in season, butternut squash and related gourds are usually less than a dollar a pound. | ||||||
| IDEAS: | Pear and Squash Bruschetta | ||||||
| Cook and dot with butter and salt |
14. Whole Grain Pasta
| WHY: | It’s a complex carbohydrate source that is high in protein and B vitamins. | ||||||
| COST: | One of the cheapest staples you can buy. | ||||||
| IDEAS: | Clams and white wine with linguine | ||||||
| Orzo topped with tomatoes and garlic | |||||||
| Cold Farfalle Salad |
(Brace yourselves…)
15. Sardines
| WHY: | The little fish come with big benefits: calcium, iron, magnesium, zinc and B vitamins. And, because they’re low on the food chain, they don’t accumulate mercury. | ||||||
| COST: | One can is relatively cheap. | ||||||
| IDEAS: | Mash them with parsley, lemon juice and olive oil for a spread | ||||||
| Plain on crackers | |||||||
| Sardine pizza topping |
16. Spinach
| WHY: | Spinach is perhaps one of the best green leafies out there — it has lots of Vitamin C, iron and trace minerals. | ||||||
| COST: | You can usually find it year-round for less than a dollar. | ||||||
| IDEAS: | Sautéed with eggs | ||||||
| Spinach salad | |||||||
| Spinach Frittata |
17. Tofu
| WHY: | A protein source that’s high in B vitamins and iron, but low in fat and sodium. | ||||||
| COST: | Cheaper than meat. | ||||||
| IDEAS: | Tofu Cheesecake | ||||||
| Add to smoothies for a protein boost | |||||||
| Cube and marinate for barbecue kebobs |
18. Lowfat Milk
| WHY: | Rich in protein, vitamins A and D, potassium, and niacin, and is one of the easiest ways to get bone-strengthening calcium. | ||||||
| COST: | The price of a gallon of milk may be rising, but per serving, it’s still under a dollar; single serving milk products, like yogurt, are usually less than a dollar, too. | ||||||
| IDEAS: | In smoothies, hot chocolate or coffee | ||||||
| Low fat cottage cheese | |||||||
| Yogurt |
19. Pumpkin Seeds
| WHY: | A goldmine of magnesium, protein and trace minerals. | ||||||
| COST: | Free… with the purchase of a pumpkin. | ||||||
| IDEAS: | Salt, roast and eat plain | ||||||
| Toss in salads |
20. Coffee
| WHY: | Contains beneficial antioxidants that protect against free radicals and may actually help thwart heart disease and cancer. | ||||||
| COST: | When made at home, coffee runs less than 50 cents a cup. | ||||||
| IDEAS: | Just drink it |
July 18th, 2008 at 11:18 am
Thanks 4 ths info SC!
Ive been eating sardines since birth thanks 2 my momma..thanks Ma!
I was told potatoes were bad bc when they digest they become alot of sugar. Im glad this isnt the case & that they are indeed healthy. I’moff to get some America’s Choice\ Ore Ida /McCain potatoes roasters now!
I love broccoli, watermelon, & rice. I eat white or brown rice, so Ill have to try ths wild rice.
July 22nd, 2008 at 7:40 am
Potatoes have complex carbohydrates, which are essentially blood sugars and effect your blood-glucose levels, but because they are complex, they break down slowly over time (as opposed to eating a lollipop loaded w/ simple sugars- those break down quickly and result in a quick spike in blood sugar- which is bad in terms of health and over time the development of Type II Diabetes due to the resulting spike in insulin, which is used to regulate blood glucose levels). This slow break-down results in a low, but steady amount of blood sugar (blood glucose) in your system. This is better for you because the body has time to store and/or use the glucose, thus resulting in the ability to regulate it without a spike in insulin. This saves the pancreas a lot of unnecessary work, and there is no resulting insulin resistance, nor type II diabetes. Therefore, reach for the complex carbohydrates the next time you are craving something sweet!
July 23rd, 2008 at 11:15 pm
I was wondering where you shop? With the exception of pasta, I pay much more than a dollar for these items. Please share with me where to get these bargains.
Thanks,
Pamm24