Eating on a budget

Essential Ingredients for eating healthy on a budget

Eating on a budget

In this weeks email I shared with you 10 easy ways to plan and save $$ when you are shopping on a budget.  I wanted to extend my tips into what produce to buy, cheaper but still healthier. 

10 of the Healthiest, Cheapest Foods

Still need more inspiration on eating healthy on a budget? The 10 foods below are some of the most inexpensive in markets across the country ( FYI this is based for the USA market) — and the best for you. Stocking up on these makes eating healthy on a budget pretty simple.

1. Bananas
Bananas are packed with loads of vitamins, potassium and fiber. They’re cheap, filling and delicious. Coming from a person who can’t stand the taste of bananas I still cut them up and freeze them to drop in my smoothie, disguised.

2. Beans
One of the best high-fiber foods, beans are easily available and insanely inexpensive. I love using all types of beans to bulk up soups or meatless curry dishes and vegan chilli. Some of my favorites are black beans in this Black Bean Soup or using chickpeas to make Hummus.

3. Broccoli
This green vegetable has double your recommended daily value of vitamin K, tons of vitamin C, improves digestive health and keeps osteoporosis at bay. These baby trees are packed with power.

4. Brown rice
This grain is full of nutrients not found in white rice and, when bought by the bagful, is a filling, inexpensive carbohydrate. For a light supper, try it in this brown rice, tomatoes and pesto (bulk it up even more with beans or chicken!) or leave it as a crunchy brown rice salad.

5. Eggs
Cheap, plentiful and a great protein food for vegetarians, even when buying organic, eggs are still a bargain. Plus, they don’t need to be relegated just to breakfast. Baked eggs and spinach made as an omelet is just as good for dinner.

6. Sweet potatoes
These spuds are chock-full of vitamin A, potassium, vitamin C and more. Incorporate sweet potatoes into your dinner menu or serve them as a side for hamburgers and sweet potato fries.

7. Spinach
As one of the most nutrient-dense leafy greens, spinach nutrition is great for your body and easy on the wallet. I use frozen spinach a heap in my dinners, add bulk and goodness to every meal.

8. Plain, organic yogurt from grass-fed animals
Probiotic yogurt is loaded with benefits ranging from better digestion to reducing bad cholesterol. While my favorite yogurt is made from coconuts, raw yogurts from sheep milk, goat milk or grass-fed cows, organic yogurt from grass-fed animals is available in most stores at a lower price point.

TOP TIP* Skip the artificial sweeteners and add your own natural sweeteners if you need them; honey and maple syrup work nicely. Use yogurt as a base for smoothies, or enjoy it with fruit or snack on it with granola. I use to think I was eating so healthy having a fruit filled yoghurt each day until I learnt how much sugar is actually added- yikes!

9. Whole-grain/gluten-free pasta
Pasta, even whole-grain and gluten-free varieties, gives a lot of nutritional bang for its buck. While you don’t want to eat it every night, pasta in a simple meat sauce or with olive oil and veggies is still inexpensive, filling and darn tasty.

10. Whole, organic/local chicken OR Tofu for us veggies.
Roasting an entire chicken provides you with cooked meat you can use in a variety of ways. From adding it to wraps and salads to stuffing it in enchiladas and burritos or putting it in soups and stews, you’ll get your money’s worth from using the whole bird. Don’t forget to make our Chicken Bone Broth with the leftovers, too!

Tofu is very versatile and adds a good amount of protein to any meal, marinating it and making it taste like meat is a top weapon for the those that aren’t converted quite yet.

I hope you found this week’s blog post helpful and it saves you a little time and $ on this week’s shopping. If you would like to DOWNLOAD my free meal planner cheat sheet just click HERE.

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