Can we eat healthy and not break the bank?  Recently I wrote an article about grocery prices going out of control and I still believe that is the case.  However, there are still some great foods that will not break the bank and offer you lots of nutrition.  I compiled a list of my top 7 and I would love for you to add other ones you may think of just in the comments section.

Foods under $1 Per Serving

1.  Oats

High in fiber and complex carbohydrates, oats have also been shown to lower cholesterol. And they sure are cheap—a dollar will buy you more than a week’s worth of hearty breakfasts.

Serving suggestions: Sprinkle with nuts and fruit in the morning, make oatmeal cookies for dessert.

2.  Eggs

You can get about a half dozen of eggs for a dollar, making them one of the cheapest and most versatile sources of protein.

Serving suggestions: Poached Eggs for breakfast, egg salad sandwiches for lunch, and frittatas for dinner.

3.  Kale

This dark, leafy green is loaded with vitamin C, carotenoids, and calcium. Like most greens, it is usually a dollar a bunch.

Serving suggestions: Chop up some kale and add to your favorite stir-fry or pasta dish.

4.  Potatoes

Because we often see potatoes at their unhealthiest—as fries or chips—we don’t think of them as nutritious, but they definitely are. Eaten with the skin on, potatoes contain almost half a day’s worth of Vitamin C, and are a good source of potassium. If you opt for sweet potatoes or yams, you’ll also get a good wallop of beta carotene. Plus, they’re dirt cheap and have almost endless culinary possibilities.

Serving suggestions: Try Easy Breakfast Potatoes; sweet potato fries for dinner, or stuffed baked potatoes.

5.  Apples

I’m fond of apples because they’re inexpensive, easy to find, come in portion-controlled packaging, and taste good. They are a good source of pectin—a fiber that may help reduce cholesterol—and they have the antioxidant Vitamin C, which keeps your blood vessels healthy.

Serving suggestions: Plain; as applesauce; or in baked goods like Apple Granola Muffins.

6.  Bananas

At a local grocery store, I found bananas for about 19¢ apiece; a dollar gets you a banana a day for the workweek. High in potassium and fiber (9 grams for one), bananas are a no-brainer when it comes to eating your five a day quotient of fruits and veggies.

Serving suggestions: In smoothies, by themselves, in cereal and yogurt.

7.  Beans

With beans, you’re getting your money’s worth and then some. Not only are they a great source of protein and fiber, but ’bonzos are also high in fiber, iron, folate, and manganese, and may help reduce cholesterol levels. And if you don’t like one type, try another—black, lima, lentils … the varieties are endless. Though they require soaking and cooking, the most inexpensive way to purchase these beans is in dried form; a precooked can will still only run you around a buck.

Serving suggestions: In salads, by themselves, or even in dips.

Let me know your thoughts on this as I really think it a a valuable post just to reiterate to you that we can still eat healthy and cut costs.  Have a great day and add your comments and tell me some other food items.

Take care

zesty

The time has come, Sweet Potato Fries is now getting some attention.  A few weeks back I shared with everyone a quick and easy way to whip up a batch of healthy homemade french fries.  This crunchy plate of goodness received a lot of positive response.  With that came requests and references for sweet potato fries.

Krista over at Kristas Kravings said she loved sweet potato fries done in a very similar process. Juliet from Think Inside the IceBox said that she had sweet potato fries on her to do list.  As well, Nick over at PeanutButterBoy said he also like to make a batch of sweet potato fries in the oven.  Also Clayton from Furiousfoodies asked if I could whip up a batch of sweet potato fries. Needless to say with all these requests, I had to oblige and put these on the Zesty Menu.

Now I have been experimenting with sweet potato fries for a couple of years now.  To be honest, I find the most successful way to make excellent sweet potato fries is to deep fry them.  Read the full story

Need a quick snack? Nibble on a nut! A handful a day can help keep you healthy!

Though nuts are a higher-fat food, it is mostly heart-healthy unsaturated fat. The fat, protein and fiber in nuts help you feel full longer, so you may eat less during the day. By helping induce a feeling of satiety, nuts may help people feel less deprived and not like they’re “dieting.” Just limit your portion.

How many nuts are in a handful? Check the chart below.

It’s easy to nibble on nuts. Store shelled or unshelled nuts in an airtight container in your refrigerator for up to 6 months or for a year in your freezer for best quality.

1. It’s in the Bag!

You don’t have to fire up the stove or get out your cookbook to enjoy nuts. Your handful of nuts may be enjoyed — simply — out of hand.

Divide a container of nuts into small snack bags for easy snacking at home, office or on the road. Keep in the refrigerator until you’re ready to enjoy! A snack of nuts may help you resist that gooey sweet roll in the breakroom at work.

2. Throw those nuts just about anywhere!

• Salads
• Yogurt
• Cereal
• Pasta
• Cooked vegetables
• Muffins and pancakes (toss a handful or two into your batter)

Yet another gadget in Zesty’s kitchen - but this one really works! I received a MISTO Gourmet Olive Oil Sprayer for my birthday and decided to try it out and see how it can allow us to eat a little healthier and use a little less oil.  So to test it out I made a quick stir fry at 9:00 pm because we were starving.  I filled up the sprayer with some extra virgin olive oil and then preheated the pan.  The instructions say to pump the top a few times and then give it a spray.  Very nice - even distribution of oil sprays the pan…. another $10 well spent.

More Information on MISTO

Simply fill this beautiful high quality sprayer with your best olive oil. Pump the cap to pressurize. No chemicals or propellants. Spray with fingertip ease on salads, veggies, pasta, pizza, chicken, seafood, meats, kabobs… keeps juices in and helps brown food evenly.

Perfect for Low Fat/High Flavor Cooking, Grilling, Sautéing, Roasting and Basting. Basting with out the brush eliminates the chance of contaminates and enjoy nonstick cooking without the additives. Buy one for your favorite oils, vinegars, lemon or lime juice and more. Refill and reuse again and again.

A Few Quick Recipes (taken from the MISTO website)

MISTO^® GRILLED KABOBS
Cut the following into 1 inch pieces:
Bell pepper
Red Onion
Zucchini
Yellow Squash
Pineapple
Chicken breast (boneless & skinless)

Alternate the above ingredients onto 12-inch skewers.  Season to taste, and MISTO^® all sides with olive oil (flavored oil optional). Place on grill, turning occasionally until chicken is done.  Serve alone or over hot cooked rice. 

MISTO^® BROILED CHICKEN
Place whole chicken in baking dish; MISTO^® with olive oil; season with salt, pepper, and Lawry’s Seasoned Salt. Place chicken in pre-heated oven.  MISTO^® chicken occasionally while it broils. Your chicken will come out moist, tender, and delicious!

MISTO^® PENNE PASTA PRIMAVERA
1lb.penne pasta
5 ripe plum tomatoes chopped
1 ½ cups steamed broccoli flowerets
5 tbls. fresh basil, chopped
4 cloves garlic, crushed
¼ cup grated Parmesan cheese
Oil of your choice
Salt & pepper

In large saucepan boil pasta for 10 minutes or until desired tenderness. While pasta is cooking fill your MISTO^® with your favorite oil. Remove pasta from heat and drain. Return pasta to saucepan.  Over very low heat, add remaining ingredients. MISTO^® liberally with oil. Toss to coat.  Serve immediately. Enjoy!