Cheap & Easy Ways To Put Healthier Food On Your Table

About 17% percent of Americans struggle to put enough food on the table, and much of the food they are able to purchase is not very healthy…

So, here are a few tips to help stretch that dollar with foods and meals that are cheap and pack better nutrition:

5 foods that are cheap and nutritious:

1.  Breakfast:  Oatmeal


  • A serving of oatmeal costs pennies, and is a great, healthy way to start your day!
  • 1 cup of oatmeal has the following benefits:
    • A good source of protein
    • A good source of carbs and fiber
    • A great source of iron
    • Helps lower LDL cholesterol (low-density lipoproteins that can lead to heart disease)
    • Low in fat
    • Can reduce the risk of heart disease
      • I have personally noticed that plain oatmeal is a good food for breakfasts eaten before physical labor, as it seems to digest slowly & easily, and it keeps you warm.
      • Adding inexpensive fruit like raisins gives more flavor and nutrition
      • Try making oatmeal cookies with honey, or substituting rolled oats for breadcrumbs in your meatloaf, to add tasty and cheap nutrition to your desserts or dinners!
      • You can buy 30 servings of oatmeal for about $4-$5!

2.  Lunch or Dinner:  Canned tuna

3.  Anytime:  Baked potatoes

  • One medium baked potato fills you up and packs an inexpensive nutritional wallop, with about:
    • 5 grams of protein
    • 20% of vitamin C
    • 10% of iron
    • 25% of potassium
      • Potatoes are delicious, and if you are concerned about adding too much butter to make them tasty, try light sour cream, or low-fat yogurt as an alternative.
      • See below for my recipe – Lightly sauteed potatoes, apples, and onions.  It’s a quick and easy way to have a delicious and filling main dish anytime!
      • Yams or sweet potatoes, in season, make an even healthier and tastier treat!
      • A five pound bag of potatoes will feed many for about $2.50-$3.50

Recipe for Lightly sauteed potatoes, apples, and onions:

  • Ingredients:
  1. 3 medium pre-baked russet potatoes, thinly sliced
  2. 2 medium apples (granny smith’s are best/the firmer the better), thinly sliced
  3. 2 medium yellow onions, thinly sliced
  4. Olive oil
  • Directions:
    • Saute over medium heat for 15 minutes (for gas ranges) in large cast iron (or other) pan; or just cook until ingredients are tender and crisp
      • Enjoy!

4.  Beans

NF-Mar11 Why You Should Eat More Beans

  • Beans are inexpensive, easy to prepare, and delicious:
  • The USDA reports that once cup of unsalted black beans (for example) provides about:
    • 60% of iron
    • 20% of daily fiber
    • 5% calcium
    • 28% of Thiamin, which helps turn carbs into energy!
    • and more!
      • Add beans to your salads, soups, and casseroles
      • Use chickpeas as a side dish or healthy snack
      • Serve black beans with your tacos and burritos, instead of refried beans
      • Make rice & beans
      • Try a healthy and inexpensive Black Bean Soup recipe!
        • Cooked beans cost about $1.19 for a one pound can
        • A pound of uncooked beans costs about $1.99, and makes about 8 cups, cooked

5.  Brown Rice

  • Brown rice is inexpensive, full of nutrients, and easy to prepare:
    • Brown rice is generally only about 10% more per pound that white rice, and is much healthier
    • Brown rice may reduce the risk of type 2 diabetes
    • Contains manganese
    • Lowers cholesterol
    • Helps with weigh loss
      • Tastes great!
      • Try an inexpensive broccoli risotto recipe (you need not use Arborio rice, but it does come in brown varieties, if needed)
      • Here is a recipe for Mexican rice
      • Brown rice makes a good side dish for Chinese food, and goes great with mixed, steamed veggies!  (Add low-sodium soy sauce for extra flavor)
        • A two-pound bag of rice sells for between $3.75 and $4.75, on average (Makes about 19 servings)

Now you have five basic food items that you can obtain at a low cost, with some handy tips on preparing a number of easy meals that are healthier than average!

5 Comments so far. Feel free to join this conversation.

  1. Otto says:

    Didn’t find recipe… what a phoney

  2. Otto says:

    Like, most they want some thing from you first,before getting there cheeses receipt.
    No wonder no one can make money any more, stop with all the phoney lyes and family d t acting bull. Mabe then someone will believe in you. And who knows what from there. I tired for the last time. Good lick to u.

  3. Otto says:

    It won’t even let you ,post if it is not positive. All foods are not positive. A lot go down in a negative manner. Wouldn’t you rather sale and have good returns.
    Or sale just to sale and get complaints no ‘returns. Lost customers. Negitive publicity and so on. One on make some dough will you can. U are not making it now obviously.

  4. Otto says:

    Publish my comments come on,

  5. Otto says:

    So your not going to publish my comments.

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