Inexpensive foods for eating well – MSN

Last week for school I had to do a 5 day food stamp challenge. Our guidelines were to stick to four dollars a day and to try to follow dietary guidelines – calories, whole grains, proteins, and all the rest that entails. At first I was skeptical but I realized that a lot of the foods I make in bulk and prepare are actually great options for people eating well on a budget.

For example, a (these are costco prices…) banana, 1/2 cup oatmeal, 1/2 cup lf milk for breakfast cost about 30 cents a day. Making a big ol’ pot of quinoa cost about 15 cents a serving and a big pot of ratatouille to go on top was about 30 cents a serving. Plenty of veggies, fiber, protein and whole grains! Meat was tricky though! And any spontaneous, hunger driven eating could quickly drive up the days total.

There are also programs that give those on SNAP 2 extra dollars per five spent at farm stands here in NYC.

If you’re looking for some more ideas, the link below has some good ones!

Nutrition On a Budget – MSN

“That giant cylinder of plain oats is one of the simplest, most nutritious foods on the planet,” says registered dietician Lisa Andrews of Sound Bites Nutrition. “It’s a great source of complex carbohydrates and soluble fiber, and can be easily doctored up with cinnamon, vanilla or dried fruit.” Plus, at only about 13 cents a serving, it would be tough to find a better bargain for breakfast. (Just avoid those prepared packets, which are pricier and also loaded with sugar.)

10 more foods at the link below..

via Inexpensive foods for eating well.


7 Economical Superfoods for Everyone | Rodale News

The media and food marketers often make a big deal out of the latest superfoods. Take goji berries or pomegranates as two recent examples. But trendy superfoods are usually pricey, unfamiliar, and unavailable locally, making them inaccessible to the masses.

In a post appearing in Food, Nutrition & Science, food expert Sharon Palmer, RD, suggests more familiar, readily available, and affordable superfood options. The best part? You can snag many of these items in organic form and on the cheap at a local farmer’s market (or in your own backyard garden!)

Here’s here list of affordable superfood choices:

1. Oats. Oats are rich in avenanthramide, an antioxidant that protects the heart. Other oat accolades? The superfood lowers cholesterol and has been shown to possess disease-zapping antimicrobial activity, making organic oatmeal the perfect affordable breakfast item for cold and flu season.

More details: The Grain Guide: Easy Recipes for the Healthiest Whole Grains.

2. Dry beans. Forget expensive steak and sausage. Dry beans and dry lentils pack a healthy low-fat, plant-based protein punch. Known as a “perfect food,” just one cooked cupful can provide as much as 17 grams of fiber. Beans are also loaded with protein and dozens of key nutrients, including a few most people fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers.

Soak beans overnight and rinse them well to eliminate most of the flatulence-causing compounds.

3. Garlic. This onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, according to a research review in The American Journal of Clinical Nutrition. To boost garlic’s health effects, be sure to crush the cloves and let them stand for up to 30 minutes before heating them.

4. Cayenne pepper. If you can handle the heat, this powerhouse pepper is worth your while. The heat in cayenne peppers come from a phytochemical called capsaicin, which can help clear congestion, fight cholesterol, melt away body fat, and jump-start your metabolism. Sprinkle it over veggies and beans to sneak it into your diet.

5. Celery. Eating four sticks of celery a day can produce modest reductions in blood pressure, thanks to the vegetable’s rich supply of phthalides, phytochemicals linked to cardiovascular health.

Bonus: Celery is loaded with androstenone and androstenol, pheromones that help attract women.

6. Tomatoes. Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. Avoid canned tomatoes when possible: The epoxy can coating usually contains the harmful plastic chemical BPA. Instead, load up on in-season, organic tomatoes in bulk and preserve them for year-round enjoyment.

7. Onions. This bulb boasts far-reaching health benefits, including immunity-boosting compounds that can help prevent everything from the common cold to cancer. Onions are also rich in quercetin, a flavonoid shown to keep your blood healthy. It’s also a must-have for natural allergy prevention.

via 7 Economical Superfoods for Everyone | Rodale News.