{"id":9256,"date":"2017-07-12T00:00:00","date_gmt":"2017-07-12T00:00:00","guid":{"rendered":"https:\/\/1millionbestdownloads.com\/food-cheap-healthy-foods\/"},"modified":"2017-07-12T00:00:00","modified_gmt":"2017-07-12T00:00:00","slug":"food-cheap-healthy-foods","status":"publish","type":"post","link":"https:\/\/1millionbestdownloads.com\/food-cheap-healthy-foods\/","title":{"rendered":"7 Healthy Foods That Cost Under $1"},"content":{"rendered":"
By Beth Lipton<\/p>\n
It’s a common complaint: Healthy food is so<\/em> expensive. While there's no question you can spend a ton on good-for-you fare, the fact is, there are plenty of ways to save a bundle and still eat like a champ. Here are seven delicious and nutritious foods you can enjoy for less than a buck per serving.<\/p>\n Gold ol’ PB has taken a backseat in recent years to more glamorous spreads made from almonds, cashews, sunflower seeds<\/a>, and more. And while variety is great, classic peanut butter is hard to beat when it comes to inexpensive-yet-nutritious foods. Sixteen-ounce jars run from around $2.50 to $6 and beyond, with organic and flavored varieties at the pricier end of the spectrum. But even at $6 per jar, one serving (2 Tbsp.) is only about 43¢—and you get around 8g protein, healthy fats, fiber, and great flavor. Slather it on a sandwich or sliced apples or bananas; whirl it into a smoothie<\/a>; bake with it; or whisk it with tamari, garlic, and ginger for a tangy dipping sauce.<\/p>\n Frozen vegetables are a great option for money-saving: They’re less expensive than fresh, and since you only use what you need, there’s no waste. I like spinach in particular because of its versatility. Toss a handful into a skillet for an egg scramble, or add it to soup, mix into meatballs, whirl it into a dip, or blitz it into a smoothie. It can be a prominent ingredient (as in a spanakopita<\/a>) or it can disappear into brownies. A 16-oz. bag of the Whole Foods 365 brand contains six 1-cup servings and costs $1.99, which works out to 31¢ per serving.<\/p>\n RELATED: 12 Foods You Need to Stop Buying—and 17 You Should Eat More<\/strong><\/p>\n Eggs are another versatile food packed with nutrients. They’re readily available, easy to make into zillions of dishes, and a great source of protein, vitamin D<\/a> (which is hard to find in food), choline, B vitamins, and selenium. You can find them for as little as $1.50 a dozen. And you can get organic eggs for $6 per dozen, which is only 50¢ per egg.<\/p>\n Talk about a great deal. Dried beans are cheapest—for a buck you can get a pound, which will yield you around 5 cups of cooked beans. But they require some planning, as they need to be soaked for a few hours and then cooked (unless you use a pressure cooker, in which case you can do it in less than an hour, even without soaking). But if you prefer the convenience of canned beans, you’re still looking at a pocket-change investment. A 15- to 15.5-oz. runs between $1.10 and around $2.50 (for organic), which works out to between 31¢ and 71¢ per ½-cup serving. Whirl them into dips<\/a>, toss into salads, or mash with vegetables and grain and turn them into veggie burgers<\/a>.<\/p>\n To get more nutrition stories, sign up for the HEALTH newsletter<\/strong><\/p>\n One of the healthiest, most readily available, and most versatile vegetables in the produce section also happens to be one of the cheapest. A humble head of green cabbage, which costs around $2, yields about 5 cups, or 10 servings (5 servings if you cook it). So for 20¢, you get not only nearly half of your day’s vitamin C<\/a>, but also nearly your full day’s vitamin K, plus folate and fiber. Cabbage is also a good source of prebiotics<\/a>, carbohydrates that are non-digestible in the body but that feed good gut bacteria. Shred it and turn it into a simple slaw<\/a>, or use the leaves as sandwich wraps in place of bread. You can also transform cabbage into a fast, healthy side dish by chopping and sautéing in a bit of butter until tender and turning golden in parts; then season lightly with salt and pepper. Red cabbage, at about $3 per head, is also a steal, and has all of the same benefits of its green cousin, plus it’s also loaded with vitamin A and phytonutrients.<\/p>\n These small-but-mighty legumes are a superfood, loaded with protein, fiber, iron, B vitamins, and folate. A pound of dried lentils, which costs about a dollar, contains about 2 ½ cups, which works out to about eight or nine ½-cup servings cooked (at 8 servings, that’s about 13¢ a serving). Lentils make excellent dips<\/a>, salads, spreads<\/a>, soups<\/a>, sauces<\/a>, and more.<\/p>\n It’s hard to find a more comforting, familiar staple than oats—though in recent years, they’ve been overshadowed by fancier grains (that’s you, farro, quinoa<\/a> and spelt). Time to give them a fresh look: Not only are they able to magically transform into many different dishes suitable for any time of day, they’re also amazingly inexpensive. An 18-oz. can of old-fashioned rolled oats, which has thirteen ½-cup servings, costs around $3, which calculates to 23¢ per serving. Of course you can have it for breakfast, made the traditional way, prepped in advance for grab-and-go overnight oats<\/a>, baked into squares or whirled into a smoothie.<\/a> But oats also work well as a binder for meatballs or meatloaf, and as a savory side dish or the base for a grain bowl.<\/p>\n","protected":false},"excerpt":{"rendered":" By Beth Lipton It’s a common complaint: Healthy food is so expensive. While there's no question you can spend a ton on good-for-you fare, the fact is, there are plenty of ways to save a bundle and still eat like a champ. Here are seven delicious and nutritious foods you can enjoy for less than […]<\/p>\n","protected":false},"author":2,"featured_media":9256,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[21],"_links":{"self":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/9256"}],"collection":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/comments?post=9256"}],"version-history":[{"count":0,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/9256\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/9256"}],"wp:attachment":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/media?parent=9256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/categories?post=9256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/tags?post=9256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}} Peanut butter<\/strong> <\/h3>\n
Frozen chopped organic spinach<\/strong> <\/h3>\n
Eggs<\/strong> <\/h3>\n
Beans<\/strong> <\/h3>\n
Cabbage<\/strong> <\/h3>\n
Lentils<\/strong> <\/h3>\n
Oats<\/strong> <\/h3>\n