Affordable staple foods
Nacage 
Broccoli is loaded with health-promoting micronutrients, bioactive compounds, and fiber. Eating broccoli regularly can help promote healthy cells, a well-functioning gut, and might even reduce your risk of developing certain cancers. Broccoli is great for your health when you buy it fresh or frozen, so choose the option that works best for your budget and lifestyle.
Like broccoli, cauliflower is a nutrient-rich cruciferous vegetable that can help your body fight disease and inflammation. Add frozen cauliflower to smoothies yes, smoothies!
or use it in your favorite pasta bake for a boost of micronutrients and fiber. A serving of peas contains lots of fiber, a little bit of protein, and a long list of micronutrients to support your health like vitamin A, vitamin K, thiamine, and folate.
How to use: add a scoop of frozen peas into the pot when making rice for extra color and nutrition. Corn is another overlooked veggie or is it a grain? with plenty of health benefits for a super low price. Most of us know that corn contains fiber, but did you know it has vitamin C, magnesium, and powerful antioxidants too?
Corn can support digestion, heart health, and healthy blood sugars. How to use: rinse canned corn and toss it into your favorite salsa for a boost of fiber. Apples are high in fiber, super filling, and easy to fit into any budget. and a meaningful dose of polyphenols to help fight oxidative stress in the body.
Leave the skin on your apple for the most nutrition possible. How to use: make apple nachos by slicing your apples, arranging them on a plate, and topping with a drizzle of nut butter and your favorite crushed nuts.
How to use: keep peeled and sliced carrots in your fridge for an easy and nutritious grab-and-go snack, or roast them with potatoes at dinner. Cabbage is impressive for so many reasons. How to use: try the Baked by Melissa green goddess salad and serve as a dip with tortilla chips and other veggies.
Canned tomatoes are awesome because they preserve the micronutrients from tomatoes and stay safe to eat for years. Use canned tomatoes in rice, soups, and stews for a boost of vitamins and beneficial plant compounds. How to use: try my favorite turkey chili recipe with canned tomatoes.
Yes, frozen vegetables still count. Either way, eating vegetables is one of the most important things you can do for your health and disease risk long-term. How to use: add a few cups of frozen vegetables to fried rice or stir fry for extra volume and fiber… no chopping needed.
Onions have health benefits too! In fact, onions are a great source of quercetin and sulfur compounds, which can help lower your risk of developing cancer, heart disease, and diabetes. Onions also add lots of flavor with a boost of nutrition and very few calories.
How to use: add a few chopped onions to your tray of roasted vegetables for an easy side dish at dinner. Oranges contain folate and other vitamins too, and they offer the unique antioxidants hesperidin and naringenin.
Oranges have a long list of bioactive compounds that keep your cells healthy, fight infection and disease, and help your body function at its best. How to use: toss a full orange in your purse and pair with an easy protein like greek yogurt for a balanced on-the-go snack.
Sauerkraut is a fermented cabbage product that comes with a sour flavor and potential gut-health benefits. How to use: add a scoop of sauerkraut to your favorite salad for an extra acidic punch.
Raisins are delicious dried grapes that offer energizing carbs, gut-friendly fiber, and calcium. They can help keep your heart, belly, and bones healthy. How to use: pair ¼ cup of raisins with ¼ cup of unsalted nuts for a heart-healthy and balanced blood sugar snack.
Zucchini contains vitamin A, manganese, vitamin C, and antioxidants to support your health and lower disease risk. How to use: add finely chopped zucchini to soups and stews for a veggie boost that no one will detect! Green beans are among the most underrated vegetables around.
Green beans are a low calorie and affordable vegetable, and a good source of fiber, vitamin C, potassium and vitamin A. Green beans can help support a healthy heart and prevent disease.
How to use: toss green beans with olive oil and salt, and cook in the air fryer for minutes at F for a flavor-packed, healthy side. You might be surprised to learn that frozen spinach contains even more nutrition than fresh!
You can add it to cooked meals like pasta or soups, or use it for a veggie-boost in smoothies! How to use: defrost and drain frozen spinach before adding into a quiche or frittata.
Cantaloupe is super hydrating and offers vitamin A, vitamin C, and potassium. How to use: add cubed cantaloupe to your fruit salad for extra hydration and an affordable boost of health-promoting nutrients.
Applesauce is a great snack for kids and an awesome on-the-go fruit source for adults too. How to use: add a scoop of unsweetened applesauce to your oatmeal bowl and top with your favorite nuts.
Cucumber is a crunchy and hydrating veggie, and an affordable way to up your intake of health-promoting foods. This high-water and low-calorie vegetable can support your kidney health, digestion, and weight. How to use: keep sliced cucumbers in your fridge and add a handful to lunches throughout the week.
Canned peaches contain many of the same nutrients as fresh like fiber, vitamin C, and vitamin A. Just look for canned peaches packed in juice instead of syrup for a lower sugar option.
How to use: drain canned peaches and add to a yogurt bowl with plain greek yogurt, honey, and crushed walnuts. Frozen brussels sprouts are the hidden gems of the freezer aisle.
They contain beneficial antioxidants and vitamins to prevent disease and fight infection. And they can be roasted like any other fresh veggie for a delicious, warm, vegetable side dish. How to use: to prevent frozen brussels sprouts from going soggy in the oven, roast them dry for about minutes, then coat with olive oil and seasonings before returning to the oven.
Prunes might be one of my all-time favorite fruits. How to use: top your favorite whole grain cracker with herbed goat cheese and sliced prunes for a sweet and salty snack. Potatoes contain vitamins and minerals like potassium and vitamin C to keep your cells, organs, and metabolism well-functioning and happy.
How to use: roast potatoes in a tablespoon of olive oil, season with salt, garlic powder and, onion powder, and serve with your favorite veggies and protein.
Regular potatoes are great, but sweet potatoes are a nutrient-dense and inexpensive choice too. Sweet potatoes contain the same beneficial fiber and satiating carbohydrates, with more vitamin A.
Sweet potatoes and regular potatoes contain powerful bioactive compounds to fight disease and inflammation in the body. How to use: finely chop a sweet potato and add it to a veggie-loaded breakfast hash with onions, bell pepper, and a sprinkle of feta cheese.
Did you know that brown and white rice are both healthy choices? Include whatever rice you love in your diet for a minimally processed, energizing carbohydrate to keep you full and help you stay consistent with food. How to use: top a scoop of your favorite rice with two fried eggs, a half avocado, and a drizzle of chili crunch for an energizing breakfast.
Or try my easy fried rice. If superfoods were real, oats would be one of them. This inexpensive pantry staple contains manganese, zinc, copper, and the unique soluble fiber, beta-glucan , with known health benefits.
Eating oats regularly can protect against diabetes, heart disease, and certain cancers. How to use: cook rolled oats in milk and top with fruit and nut butter for a protein-rich, high-fiber breakfast. Did you expect corn to make this list twice?! This delicious whole grain makes one of my favorite high-fiber snacks as a dietitian: popcorn!
Keep the lid on and shake the pot vigorously until kernels are done popping, and sprinkle with salt before serving. Whole wheat pasta usually contains more fiber and nearly as much protein as legume-based varieties, for a fraction of the price.
The texture is closer to white pasta too. How to use: serve pasta with a big scoop of zucchini noodles and top with your favorite ground turkey bolognese. This high-fiber, nourishing staple is one of the cheapest and easiest options you can find at the store.
How to use: toast two slices of whole wheat bread and top each with a tablespoon of peanut butter, ¼ cup of fresh berries, and a drizzle of honey. Are you surprised Kraft Dinner makes the list? Stir in leftover rotisserie chicken and steamed broccoli for a filling bowl the whole family will love.
Top with a sprinkle of grated cheddar. How to use: add a scoop of red lentils into your favorite soup and cook until soft. Chickpeas also known as garbanzo beans are an awesome source of high fiber carbohydrates with a big boost of protein too.
Beans are very nutrient-dense and known to protect against disease. How to use: blend canned chickpeas with lemon, garlic, salt, and olive oil for any easy homemade hummus.
Canned beans are another inexpensive and versatile bean with plenty of filling fiber and protein. Black beans are great for balanced blood sugar too. How to use: mix a can of black beans into your ground beef or ground turkey for an extra boost of fiber and beneficial phytonutrients.
There are lots of incorrect claims about soy being bad for your health and hormones. The truth is that minimally processed soy foods like tofu can protect your health and lower your risk of many diseases. Eating tofu has been associated with improved heart, bone, and brain health. Eggs are a quick and nutrient-rich staple with protein, vitamin D, folate, and selenium.
Although eggs are a cholesterol-containing food, more recent research suggests they can actually support your heart health. Eggs are a filling food that can support weight loss too. How to use: scramble eggs and enjoy with whole grain toast and berries for a healthy 5-minute meal.
Edamame are young soybeans and another great protein- and fiber-rich option on a budget. Edamame are usually sold frozen, and you can buy them shelled or in their pod. How to use: microwave frozen, shelled edamame for up to two minutes and sprinkle with salt for a tasty well-rounded snack.
Plain yogurt is a filling and protein-rich food that can be used in sweet or savory dishes. Although greek and skyr yogurts are highest in protein, regular yogurt is rich in calcium, vitamins, and minerals too.
Yogurts that contain active cultures can provide extra support for your gut health and microbiome. How to use: add a big scoop of yogurt to smoothies or mix it with ranch powder for an easy two-ingredient vegetable dip. You might not think of cheese as a health-food, but it is actually a nutrient-dense option that can support your health… when eaten in moderation.
Hard cheeses like cheddar offer filling protein and fat, and they contain important micronutrients like calcium and fat-soluble vitamins. How to use: pair a few slices of cheddar cheese with whole grain crackers and apple slices for an energizing and well-balanced snack.
Lean ground beef is a nutritious and inexpensive staple. How to use: brown beef in a pan with seasonings of choice and drain the excess fat before adding to burrito bowls or taco soup. Poultry is a great alternative to beef if you want a lower fat option with high quality protein. Turkey and chicken contain iron, zinc, phosphorus and b-vitamins to support healthy cells and metabolism.
How to use: try this amazing recipe for ground chicken meatballs or use ground turkey in your favorite chili recipe instead of beef. Milk contains important nutrients like calcium and phosphorus to support your bone health and help maintain a healthy weight.
How to use: use milk as your liquid in smoothies for extra nutrition and to keep you full for longer. Melissa Kravitz Hoeffner is a writer and recipe developer. She's a regular contributor to The New York Times, Time Out New York, Forbes, and many more publications.
She also writes the food newsletter, Specialty. Food prices have greatly fluctuated since the early days of the pandemic, and knowing what grocery items are going to be priced appropriately, or be wildly marked up, can sometimes feel like a guessing game.
This summer, some grocery items have already decreased in price , and the government is helping track the average prices of popular foods.
Groceries may still seem expensive, but preparing your own meals often leads to significant savings over dining out, or buying prepared foods. Overall, the cost of buying food to eat at home, i. from the grocery store , increased by 4. The price of food away from home, i.
restaurant purchases , increased by 7. Ready to save a few bucks when filling up your shopping cart? Remember when eggs were a coveted commodity?
Luckily, the price of these precious orbs is dropping. Retail egg prices decreased 7. Overall, retail egg prices have declined almost 35 percent from their peak in January , when Highly Pathogenic Avian Influenza HPAI affected commercial egg producers thanks to a December outbreak of the disease.
Still, egg prices are volatile, so you may want to stock up while prices have dropped. You can absolutely store eggs in the freezer to use at a later date. Prices decreased 1. This is due to fresh fruit being more widely available in the season.
Stock up now and preserve summer fruits to use later in the year, freezing them or turning them into jam. Not a prepper? No problem. Prices for fresh fruits are only expected to increase by about 0.
Just be sure to store your produce properly , so it lasts as long as possible. Bring home the bacon without breaking the bank. Since last year, the price has increased 1. Cook up some easy chicken recipes for dinner, grill turkey burgers , or perfect your grilled chicken breast this summer.
Now may be the time to begin your alternative meat journey. While beef and veal increased in price by 1. Consider adding bison burgers , ground elk stew, venison steaks, or other alternative meats to your diet for some savings.
1. Apples · 2. Bananas · 3. Beans · 4. Brown Rice · 5. Chicken · 6. Corn Tortillas · 7. Eggs · 8. Flour Favorite cheap staple foods include: Lentils / black beans (Dried = cheaper), yogurt, oatmeal, PB, bananas (one bunch of 6-ish bananas costs me bestekreditevergleich.info › Recipes › Cooking from the Pantry
