Foods Worth Your Hard-Earned Cash

 Dried black beans: a bargain source of protein

Are you trying to reduce your grocery bill?  We're always looking for new ways to do this, without skimping on quality and healthiness.  I came across this fabulous resource this week describing "healthy and delicious food bargains."  These are very inexpensive foods that are also nutrient-powerhouses.  Try building your meal plan around these ingredients, and see what happens to your food bill.  Below are the suggested foods by nutrient:

Healthy and Delicious Food Bargains
(Foods that my family eats regularly are italicized)

Antioxidants
  • Cabbage
  • Canned unsweetened pumpkin
  • Dried plums*
  • Frozen blueberries*
  • Kale*
  • Canned tomatoes*

Calcium
  • Canned salmon with bones
  • Plain yogurt*
  • Nonfat dry milk powder

Fiber
  • Edamame and green peas*
  • Rolled Oats
  • Whole-grain spaghetti
  • Quinoa
  • White potatoes*
  • Popcorn

Omega-3s
  • Frozen shrimp
  • Canned sardines in water
  • Flaxseed
  • Tofu*

Protein
  • Dried brown lentils
  • Eggs*
  • Frozen turkey*
  • Dried black beans
  • Peanuts in the shell

*For me, these foods take higher priority to buy organic because of pesticide or GMO concerns.

I'm pleased to see that I already eat many of these foods, but there are many more (like kale) that we should try.  I'm going to try to focus some of my future recipes (particularly meatless recipes) around these ingredients.  The full article by Greener Choices (published by Consumer Reports) has much more interesting information, such as the cost per serving of each item -- check it out.

For more ideas on how to save money on food while going green,
read this post.

Which foods above do you eat regularly?  
Which would you like to try?


P.S. Don't forget to enter my Current Giveaways:
Beautiful wood toys from Heirloom Wooden Toys (low entries)
Etsy Reusable Sandwich Bags (12 Stores, 6 Winners)



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4 comments:

  1. I love using flaxseed. I buy a big bag of it already ground from Costco and put it in smoothies, pancakes and baked goods. Such an easy way to make food healthier.

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  2. We buy our black beans, rolled oats,lentils, canned tomatoes and powdered milk in bulk to save even more. I cook 4 cups of oats for breakfast and it costs me .18 to feed 7 people (.25 for all of us if you add salt and bulk-bought brown sugar).

    Just coming to your blog for the first time today, so I don't know if you have a garden, but swiss schard is a great alternative to kale (it tastes better and smells better, too) and will grow even when it is 15º outside.

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  3. megwrites, I wish I could use lots of flaxseed. It gives me lots of uncomfortable gas, which I attribute to my little c-diff/crazy strong antibiotic experience (which destroyed all my good gut flora and forever changed my digestion). TMI?

    Prudent Homemaker, I WISH I had a garden. Someday. Thanks for the tip on the swiss chard. I also buy black beans, rolled oats, lentils, and quite a few other thinks in bulk. Creates less packaging waste too!

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  4. Thanks for stopping by the blog. So funny we were writing about the same things! We've planted tomatoes this year and I think the garden will pay for itself!

    ReplyDelete

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