Eating Healthier For Less

If you catch yourself saying, “It’s just too expensive to eat healthy”. I encourage you to read further. Granted we have noticed an increase in food prices, but there are still good values out there. Often times we get used to the prices of food we eat on a weekly basis and don’t really stop to figure what those foods are really costing and if they are providing any nutritional support to our diet.

The American Heart Association has a list of 18 healthy foods that are under a dollar. You will notice that they are whole foods for the most part, or have minimal processing. The more processed a food is, typically the lower in nutrition, the higher in fat, salt or sugar and provides less value for our dollar.

Try some of the foods from the list to add health and wealth to your diet and check out the “Get Healthy” section at http://www.heart.org.

Apples - 1 large apple is about $1 when selling for $1.99/lb. and contains 5.5 grams fiber.

Bananas - 1 banana is about $.45 when $0.89/lb. and has 14% Daily Value for potassium.

Baby Carrots - ½ cup is $.19 when bags go on sale for $1, have 21 calories and 166% Daily Value for Vitamin A.

Canned Beans - A ½ cup serving of kidney beans, black or garbanzo beans is about $.28 when on sale and adds 7 grams of protein and fiber.

Canned Tomatoes - A ½ cup serving of any variety is about $.28, has 20 calories and 19% of Vitamin C.

Oranges - 1 large orange will be around $.40 when $.79/lb. and provide 4.5 grams fiber and 163% Daily Value Vitamin C.

Pears - 1 large pear will be $.45 when selling for $.90/lb. and provide 7 grams of fiber and 8% potassium.

Lentils - 2 oz. dry will cost $.14 and provide 15 grams protein, 17 grams fiber and 68% daily value for folate.

Pearl Barley - 2 oz. dry cost $.12 providing 9 grams of protein and fiber.

Yogurt (plain, lowfat or fat-free) – 6-8 oz. serving is around 60 cents providing 13 grams of protein and 45% Daily Value for Calcium.

Eggs - 1 medium egg is $.13 providing 63 calories and 6 grams protein.

Broccoli - 1 cup raw or ½ cup cooked is about $.45 providing 43% Daily Value Vitamin A and 110% Daily Value of Vitamin C.

Sweet Potato - 1 medium potato, no skin, is about $.50 providing 475% Daily Value of Vitamin A.

Brown Rice - ½ cup cooked at $.10 provides 2 grams fiber and 3 grams protein.

Snap Peas - ½ cup cooked or 1 cup raw is about $.25 in season for only 34 calories.

Green Tea - 1 tea bag brewed in 1 cup water is $.13 providing numerous antioxidants and 0 calories.

Oats - ½ cup cooked cost $.18 per serving, 83 calories, 2 grams fiber and 3 grams protein.

Spinach - 1 cup fresh or ½ cup cooked is about $.80 when pre-packaged and provides 56% Daily Value of Vitamin A and 181% Daily Value of Vitamin K.

Easy Lentil Soup

1 c. lentils, rinsed

1 onion, chopped

1 carrot, peeled & chopped

2 celery stalks or 3 celery hearts, chopped

1 tsp. dried oregano

12 c. (or three 32-oz. boxes) vegetable stock or chicken stock

Salt & pepper

Optional Add-Ins for Different Flavor:

2-3 cloves garlic, minced

¼ c. brown rice or barley

1 ½ c. chopped tomatoes

1 tsp. dried thyme

1 tsp. dried rosemary

1 tsp. curry powder

½ c. chopped fresh parsley or basil

Place all ingredients in a large soup pot. Bring to a boil, then turn heat to low, and cook, covered, for about 45 minutes to 1 hour, or until lentils are soft. Season with salt and pepper.

If you’re using any of the add-ins, just add them into the pot along with the other ingredients.

This soup can easily be frozen. Makes 12 cups.

Quick Baked Apples

Place 2 baking apples, cored or cut in half, into a deep casserole dish and add several tablespoons of water. Fill center of apples with walnuts and cranberries. Top with desired spices and sweetness, cover with lid or plastic wrap and microwave on high for about 4 minutes or until apples are almost tender. Apples may be baked in a 350º oven for 30-40 minutes.

Optional Add-Ins for Different Flavor:

Drizzle with honey, brown sugar or one caramel per apple

Sprinkle with cinnamon, nutmeg, pumpkin pie spice or ground ginger

Add raisins or currants, pecans or peanuts