Can we eat healthy and not break the bank? A couple of years ago I wrote an article about grocery prices going out of control and I still believe that is the case. Over the past couple of years especially with all the world issues, food prices have not reduced in many areas. With that said, 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, added some links to foods recipes I have made using these ingredients and I would love for you to add other ones you may think of just in the comments section.
Foods under $1 Per Serving
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.
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 leftover eggs for dinner.
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 or KALE chips.
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 contai n 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.
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.
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 or of course banana bread.
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.