on the cheap

About a month ago, ivillage posted a list of 10 cheap super-foods. I went out and purchased their “top 10” and decided to put them to the test. Over the next couple of days, I’ll show you how to incorporate several of them into your diet with some easy and tasty recipes. Not all 10 of the ingredients are included here since a few of them, you’re probably already using on a weekly, if not daily, basis. See how many of these foods you agree are “super” in your kitchen.

Pinto Beans – Loaded with protein, fiber, B-vitamins, and antioxidants; all at a mere 13 cents per cup of dry beans.

Canned Salmon – All the benefits of wild salmon at a fraction of the cost. A 4-ounce portion of salmon provides a day’s worth of omega-3 fatty acids. Additionally, it provides a daily dose of vitamin D. Use canned salmon as easily as you would canned tuna.

Kale –  Full of vitamins, minerals, fiber, calcium, omega-3 fatty acids, and antioxidants, kale is hard to beat on the healthy scale. Plus it is easy to prepare; simply remove the center ribs and chop or slice. Add to soups, pastas, and stews or sauté in a dash of olive oil, season and serve as a delicious and inexpensive side dish.

Mango – Just one cup of mango gives you 80% of the daily value of vitamin C, 25% of vitamin A, 7% potassium, and 3 grams of fiber. 

Sweet Potatoes – High concentration of beta carotene and are packed with fiber and B-vitamins. 

Dried Cranberries – Also called craisins, dried cranberries rank among the highest antioxidant contents of any fruit. Plus, they contain compounds that help prevent urinary tract infections. At about 60 cents a cup, you can afford to toss them into salads or bake them into muffins, cookies, and quick bread or add them to your morning cereal or smoothie.

Eggs – They aren’t marketed as “the Incredible Edible Egg” for nothing. At only 70 calories and about 20 cents each, eggs are one of the best nutritional bargains you can buy. Eggs are not only loaded with protein, but also lutein and zeaxanthin (potent antioxidants that enhance eye health), and choline, an essential vitamin that promotes brain health. 

Low-Fat Milk – Along with eggs, milk may seem so common that sometimes we forget its true value. It is loaded with 9 essential nutrients, which many of us fall short on, including calcium, potassium, and vitamin D. And it rings up for only about 25 cents for an 8-ounce glass.

Oatmeal – Grains are all the rage in the “super-food” world. Simple rolled oats are high in zinc, magnesium, and iron, and high in soluble- fiber, and protective antioxidants. Plus, you probably already have in your pantry, ready to be added to your favorite meatloaf or meatball recipe or used as a substitution for breadcrumbs to coat any number of foods in your repertoire.

Black Tea – Although green tea gets a lot of hype and press, black tea packs a healthy punch too. It is loaded with flavonoids, which are protective compounds that neutralize health-damaging particles called free radicals. And studies show that tea-sippers have less skin wrinkling as they age. Really?!! I am off to brew up a pot…