So I have been reading all about how healthy food is expensive and I feel that this couldn’t be further from the truth. In one of my classes a professor presented that for $1 per person a meal for four people had to be incredibly nutrient deficient…having run a restauarnt for three months on zero capital, I learned to make healthful food for very little money. I’m going to share just a few of my thoughts in the form of a top ten list.
1. Lentils (green, brown, red, black – each has a different taste and different protein content!) – I like brown the best. They are high fiber and high protein. Good easy to digest low glycemic carbohydrates. Plenty of magnesium to relieve stress.
2. Millet: a great whole grain. Less than $1 a pound, even in whole foods.
3. Kale: I’ve seen it in every supermarket in America. Sometimes it sits all by itself. Sure, organic is better, but the conventional stuff at Pathmark on 125th Street was less than $1 a bunch. I bought 10 the last time I was there.
4. Chicken legs: They aren’t always organic, but I’ve seen organic ones at Fairway for $3 for 6 chicken legs, that 50 cents a leg. I’ve also seen turkey legs for cheap as well, even organic. The legs actually have more iron and the same protein as the breast. If the chicken has been fed well, the fat isn’t so horrible as long as you make veggies the centerpiece of your meal.
5. Peaches in season. Today I saw peaches for $1.29 a pound from New Jersey. They were ripe, delicious, local and cheap! Organic ones were a little bit more, but they are in season now, so take advantage! I’ve seen them for 99 cents a lb too. Buy as you need in smaller quantities – you’ll spend less.
6. Chicken feet: I know it sounds weird, but I was at the farmers market the other day and they actually gave me the feet, get this, FOR FREE! No one wanted them! So I made a to die for soup with the feet and although there wasn’t any meat to speak of – the bones made a delicious healthy soup. I added carrots (10 for $1), celery (not much more) and an onion (28 cents), along with some dill ($1.99 – the most expensive part of the soup – for $4 I could get it all in one package with the dill).
7. Zucchini and summer squash – in season now, very cheap at farmers markets or grocery stores. Pays to buy things in season. I got 3 for $1 over the weekend
8. Strawberries – 2 for $5, you don’t have to buy 2, I bought one pint…it last me the whole week. I had three strawberries a day in oatmeal, smoothies, on their own. I cut them in half. It pays to portion control!
9. Grass fed beef – ground. It was only about $8 a lb compared to $24.99 for steaks. I know it was good quality because I talked with the farmers on how they raise the animals.
10. Small or large size free range eggs – I got 6 free range eggs for $1.75. They were small sized. They have less cholesterol and overall fat because they are smaller. 2 eggs still made a great fluffy omelet in an 8 inch pan. Wonderful protein and fats. I had with some tat soi from the farmers market. Overall balanced meal.
See, its not that hard to do. I’ll give you some pointers on some budget menus of how to use these and other in season, wallet friendly foods in the next post. Happy healthy affordable eating to you!
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