With New Year’s resolutions right around the corner, and the post-Christmas budget pinch ambushing our wallets, it’s time to revamp those indulgent holiday eating plans, and rethink the way we’ve been doing dinner. After reading Michael Pollan’s Food Rules book this weekend, I decided to sit down and make a list of the most healthiest and most affordable foods found in the grocery store and farmers market stands. I also pulled together 25 recipes from The Family Kitchen which feature these foods, because I believe one of the best ways to get healthy and stay in a budget is to have a recipe and a plan. Here are 25 healthy foods which can be purchased for a dollar, and 25 incredible recipes to go with each of the food picks.
Tofu 1 of 25A pack of Tofu costs about a buck and is packed with healthy soy protein.
Click for the recipe from Salt and Pepper Tofu Triangles
Sardines 2 of 25Sardines offer heart-healthy oils. Where many larger fish populations are suffering from overfishing, the smaller fishes like mackerel, sardines, and anchovies, remain well regulated and highly healthful.
Try our recipe for The World's Best Sardine Sandwich
Spinach 3 of 25Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. Better yet, it's cheap!
Try our recipe for Spinach and Ricotta Stuffed Portabello.
Whole-Grain Pasta 4 of 25Whole Grain Pasta takes a classic dinner treat and pumps up the nutrition, without swapping out any of the taste at all!
Get our recipe for Green Alphabet Pasta
Almonds 5 of 25Raw almonds can be purchased in bulk at most health food stores to offset the typically high prices of prepacked nuts. Full of essential nutrients and low in saturated fats, you can eat these sweet flavored nuts raw or mixed into a variety of meals.
Try our recipe for Raw Vegan Almond "Tuna" Sandwiches
Canned Tomatoes 6 of 25Canned Tomatoes are always at the ready when you have them in the pantry, and offer crazy amounts of lycopene which has been proven to fight some cancers.
Try our recipe for Tortilla Soup
Lentils 7 of 25Lentils are one of the best sources of vegan protein. They cook quickly and cost just a few cents per ounce.
Try our recipe for Vegan Red Lentil Soup.
Yogurt 8 of 25Yogurt offers a quick source of dairy and protein. It's cheap, healthful, and sweet enough to replace dessert.
Try our recipe for Homemade Yogurt Pops.
Green Tea 9 of 25Green Tea is a mild drink, proven to offer significant cancer-fighting benefits. Look for boxes of bulk green tea packets in your grocery sotre that have been created in the U.S.A to ensure top notch food standards.
Click for the recipe from Watermelon Green Tea Punch
Cauliflower 10 of 25Cauliflower is low in fat and carbs, but high in dietary fiber, folate, and vitamin C. A head of cauliflower will set you back about 2 bucks, but it can easily serve up to 4 family members!
Try our recipe for Curried Cauliflower Cracklins
Potatoes 11 of 25Potatoes are filling and starchy, and full of phytochemicals, carotenoids, and natural phenols.
Try our recipe for Hasselback Potatoes
Hummus 12 of 25Garbanzo Beans can be purchased dried or in can form, and mixed into Indian dishes, salads, or pureed into homemade hummus for a filling, healthful meal.
Try our recipe for Roasted Red Pepper Hummus.
Peanut Butter 13 of 25Peanut Butter. So it's the rare sale when you can find a whole jar for one dollar, but per serving, peanut butter is cheap and packs a protein punch. Look for the natural varieties that don't add sugar and other unneccesary preservatives in the mix.
Try our recipe for Chocolate-covered Peanut Butter Rice Cake Sandwiches
Popcorn 14 of 25When air- popped, popcorn is high in fiber, low in calories and fat, contains no sodium, and is sugar free.
Try our recipe for this simple, tasty Afterschool Popcorn Snack
Canned Tuna 15 of 25Canned tuna is a fantastic protein source, and full of omega 3's which is great for heart health, lowering triglycerides and cholesterol, and for brain function. It's also a great source of Vitamin B12, which is necessary for brain and cell functioning!
Try our recipe for 5 Fantastic Tuna Melts
Watermelon 16 of 25Watermelon is filling and low in calories due to the amount of water it holds. It's also packed with a number of antioxidants and vitamins. !
Try our recipe for No-Bake Watermelon "Nachos"
Pinto Beans 17 of 25Pinto Beans may just be the cheapest protein source you'll ever find. They are easy to prepare and versatile!
Try our recipe for Pinto Bean Dip
Water 18 of 25Water is available in great abundance, and it's easy to forget how vital it is to our health and diet. Try drinking a glass every time you feel hungry and see if you aren't just thirsty after all.
Try our recipe for a Pink Coconut Water Frosty
Oatmeal 19 of 25
Oats are high in fiber and low in price. Cook up a pot of oatmeal in the morning or mix oats into homemade cookies for a nutritious treat.
Try our Baked Oatmeal with Blackberries and Ginge
Eggs 20 of 25A half-dozen eggs cost about a dollar and are one of the least expensive ways to add protein to your diet.
Try our recipe for Baked Eggs in Bread Bowls
Kale 21 of 25Kale. With Michael Pollan's recent call to eat plants, mostly leaves, bunches of kale offer a cheap, versatile source of high-quality veggies to add to your diet.
Try our recipe for Kale Chips
Bananas 22 of 25Bananas offer a hefty dose of potassium, while also making snack time simple with it's fit-in-your-palm size.
Try our recipe for Banana Split Bites
Broccoli 23 of 25Broccoli has been shown a big-time cancer-fighting green. Better yet, it's filling and fibrous and easy to mix into any dinner.
Try our recipe for Quick Takeout Broccoli Beef
Wild Rice 24 of 25Wild Rice costs just a few cents more than white rice, but is packed with more nutrients and vitamins. Stir it into any recipe that calls for white rice, but remember to plan on the extra cooking time. Wild rice takes longer to cook than white.
Try our recipe for Wild Rice Salad with Cranberries
Beets 25 of 25Beets are cheap and offer unique antioxidants fight against coronary artery disease and stroke, lower cholesterol levels in the body and have anti-aging effect.
Try our recipe for Chocolate Beet Cake
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