8 ridiculously cheap healthy foods

We've all heard it before, eating healthy is too expensive.  Well I'm here to prove you WRONG with this list of 8 healthy and ridiculously healthy foods.  I found this article on fitbie.com and have added more info and my own thoughts... ready for this?? Be prepared to be amazed, then go shop your local store for the deals on these cheap healthy eats!!

1.  Dried Black Beans

 Image:  Thinkstock

Black beans are full of fiber to help you fend off hunger for hours. Side bonus of fiber: lowers cholesterol!  And because they're so packed with fiber, black beans prevent blood sugar from rising too rapidly after a meal making them a great choice for people with diabetes, insulin resistance and hypoglycemia.  Pick dried beans instead of canned to save money and avoid excess sodium.  Each serving of black beans packs 9g of protein, too, so this is a great vegetarian/vegan protein powerhouse!  Virtually fat free and full of fiber and protein, black beans are as versatile on your menu as they are in nutrition benefits.  Sub refried or pinto beans with black beans with Mexican food, toss into a salad or into your favorite soup.  

 

Cost:  $1.49 for a 16 oz bag.  Better yet, buy them in bulk (Winco!) to save even more

Nutritional bang for your buck:  15g fiber for 12 cents (1/4 cup dry)

Kris's recommends:  Mix with cook quinoa, and corn, toss with a little butter, pepper, chili powder and cumin and serve warm or cold for a delicious side dish. (delicious, Janelle!!)

2.  POPCORN KERNELS

Image:  Thinkstock

 

Perhaps my favorite food in the world, buying popcorn kernels and making your own popcorn in an air popper is phenomenally healthy.  Avoid chemicals, preservatives and artificial flavors of microwave popcorn and welcome the air-pop side!  You'll never go back...  Add melted olive oil, melted coconut oil or melted Smart Balance, and toss with some salt for the perfect salty snack craving.  Get crazy and jazz up your popcorn with the following ideas:

Mexican popcorn: toss with cumin, chili powder and a little lime juice

Home made kettle corn: toss with melted coconut oil, salt and a little sugar.  Or check out this intense kettle corn recipe here.

Italian popcorn:  toss with olive oil, parmesean cheese, a little oregano, basil and garlic

Or just stir in mix-ins...nuts, m&ms, chocolate chips (they get melty!) etc...have fun!

Oh, and you'll probably have to invest in a large popcorn bowl if you don't already have one...this stuff goes quickly!!!

Cost:  $1.99 for a 32oz bag, but again, buy in bulk at places like Winco and save big.  Popcorn kernels at Winco are like 30 cents a pound... SCORE....  

Nutritional bang for your buck:  5g fiber for 4 cents (1/4 cup dry)

Kris's pick: traditional popcorn is my go-to snack.. I toss with a little Smart Balance and salt and dig in.  In fact, I think I will be having some for dinner later....

Bonus insider tip:  I don't like Orvilel Redenbacher popcorn kernels; I think they're always a little stale.  Buy in bulk, they're the best.  And stick to WHITE kernels..they're smaller and don't have a hard center as yellow ones tend to have.. 

3.  Eggs

Image:  Veer
 

Strengthen your muscles with America's incredible edible favorite.  Egg whites are pure protein and nearly 100% of the protein found in eggs is usable by your body.  Eggs are fantastic for your eyesight and may even ward off macular degeneration.  Eggs contain choline which is an important nutrient helping to regulate the brain, nervous system and cardiovascular system, and they contain healthy fat.  We hear so often that eggs are horrible for us, but did you know one egg only contains 5 grams of fat and only 1.5 of those is saturated?  And studies have shown regular consumption of two eggs per day does not raise a person's cholesterol, it, in fact, reduced it!  Forget what you've heard and jump on the egg band wagon....

Cost:  $1.99 per dozen

Nutritional bang for your buck:  6g protein for 17 cents (one egg)

Kris recommends:  Scrambled baby!  I like to add a little dried garlic and onion to my eggs instead of salt and it's delicious.  Tip from Alton Brown of the Food Network:  scramble your eggs in a separate bowl, add to pan, heat on high and stir/scrape with a spatula until they are no longer runny.  They will continue to cook on your plate.

4.  Canned Tuna (water packed)

 Image:  Thinkstock

Ok, so the picture looks like cat food and I couldn't find a better one, but tuna fish is delicious.  One of my mother's staple dishes while growing up was tuna egg salad and to this day it reminds me of childhood; it is the perfect food.  Although I make it much healthier than mom did back then (sorry mom...) it's still one of my favorite stand-by's.  Danish researchers recently found high-protein dieters lost more weight, and twice as much tummy fat, as those on a low-protein diet.  Tuna is a great protein powerhouse to add to your diet.  Tuna is also chalk full of vitamin B6 which supports your nervous system and immune system and vitamin B12 which affects your balance and reflexes.  Toss tuna on a salad or stash a can in your desk at lunch for a quick protein-packed lunch, tuna is the new superfood!  (just my opinion...)

Cost: $1.09 for a 5oz can (in all reality I only eat Kirkland all white albacore tuna so it's a little more expensive than this, but not much!  1 can of the good stuff runs about $1.25 at Costco)

Nutritional bang for your buck:  36g protein for $1.09 (1 can)

Kris recommends: My fav way to eat tuna is to drain it and mix it with salsa and about 1Tbs mayo, then spread on a lightly salted rice cake.  CAN YOU SAY YUM????  Try it, it's amazing and you will thank me.  Totally low cal and high protein, it's the perfect lunch.  Go ahead, have two... or three..... 

5.  Nonfat Milk

 Image:  http://blog.sierratradingpost.com/health-exercise-workout-fitness-tips-tips/milk-does-an-athletes-body-good/

  

Alright, a moment of honesty here people:  I HATE MILK.  I think it is absolutely disgusting.  However, it is still very healthy so it must be represented here... (and mixing in Hershey's syrup makes it delicious....)  Calcium in milk helps to build strong bones and teeth and also promotes weight loss. 

Cost:  $3.24 per gallon

Nutritional bang for your buck:  30% of your daily intake for 20 cents (8oz)

Bonus Bang:  one serving of milk contains 8g of protein and is also rich in leucine, an important amino acid for repairing muscle

Kris recommends:  Chocolate milk!  I mix mine with sugar free Hershey's syrup after a workout....haven't you heard chocolate milk is better than Gatorade after a workout??  And it's delicious....

6.  Yogurt

Image: Photodisc

 Rev your metabolism with yogurt.  Research shows calcium from dairy foods may reduce fat absorption from other foods.  Plus, bacteria is packed full with calcium and protein to help bones, teeth, and muscles all stay strong.  Yogurt also contains healthy bacteria which aid in digestive system function.  Yogurt may help prevent osteoporosis and lower your risk of high blood pressure...eat up, YUM!

Cost:  $3.59 for 32oz container (however, I pay 50cents for 8 oz containers which would make my way of buying yogurt less expensive.... I love Light & Fit!)

Nutritional bang for your buck:  34% of your daily intake of calcium for 66 cents (6oz)

Bonus Bang:  9g protein per 6oz serving plus several other nutrients found in dairy products such as vitamins B2 and B12, potassium and magnesium

Kris recommends:  My favorite way to eat yogurt and my other favorite meal/snack (depending on how much I have) is yogurt parfait... vanilla yogurt, strawberries, blueberries and a crunched up Natures Valley Oat and Honey Granola Bar..... Amen to that...

7.  Canned Pumpkin

 Image:  http://kblog.lunchboxbunch.com/2009/10/pumpkin-pie-shake-vegan-pie-lovers-only.html

Pumpkin pie anyone????  This autumn nutritional powerhouse can be enjoyed year-round.  A serving of canned pumpkin contains nearly three times your intake of vitamin A which boosts your immune system.  The possibilities are limitless:  muffins, mousse, casseroles, pies, pancakes, and yes, my famous pumpkin french toast (recipe to be posted someday....I'm such a tease...)

Cost:  $1.99 for one 15oz can.  I caution you: do NOT buy the cheap brand.

Nutritional bang for your buck:  280% of your daily intake of vitamin A for 57 cents (1/4 cup)

Bonus Bang:  One serving of pumpkin contains 4g of fiber, 10% of your daily iron and 8% of your daily vitamin C

Kris recommends:   ANYTHING, I love pumpkin!  As mentioned before, someday I'll share my amazing pumpkin french toast recipe with you all...until then, you will just have to dream about it.. 

8.  Potatoes

  Image:  Thinkstock

 MMMMM.... potatoes are comfort food for most of us.  Mashed, cubed in soup, or topping shepherds pie, most of us grew up loving and being comforted by warm, smooth potatoes.  A few cents will buy you more than 600mg of potassium, an electrolyte which helps to regulate blood pressure. 

Cost:  depends on which variety you buy...  I get a 5lb of red or yukon gold potatoes  for $2.95, or bakers for even less  Potatoes are dirt cheap!  (pardon the pun...)

Nutritional bang for your buck:  18% of your daily intake of potassium for less than 50 cents (1 potato)

Kris recommends:  Roasting... slice potatoes, place on a parchment-lined cookie sheet, brush with a little olive oil and bake in the oven for 35 minutes around 375 degrees or until fork tender.  YUM....  I also recommend yams!  They have more vitamins than regular potatoes and roast up nicely with a rich flavor.  Add a little salt to roasted yams and you have a savory side dish to rival any other potato; yams have quickly become my favorite starchy food.

So you see? Eating well doesn't have to mean emptying your bank account!  Thanks for checking in, and happy healthy eating!  

Enjoy!  KDH.