Re: Healthy food for a dollar

[Guest guest]

> great article I eat most of this stuff except no goiter generic

foods for me it messes with what thyroid I got left. I also buy

beans in a big bag cook them all then freeze he left overs to just

warm up on stove too. I get my eggs from our chicken when she is

laying if not buy the brown eggs.I also get on chicken from

Winn Dixie the best to get not loaded with all the sodium, etc they

use to preserve the chickens. I read the labels too no MSG or nothing

with MSG in it that is a killer for us.

But yes brown rice too.I also have a bread maker put ingredients in

it push fast bake for an hour and do a loaf of bread minus all the

other stuff the store bought bread has in it. this is such Good

article too.I will C & P it too Microsoft word. I try to eat as

healthy as i can too. Heidi

>

> I know this is very long, but I found it interesting. I got it

from a

> site called SparkPeople http://www.sparkpeople.com/

> <http://www.sparkpeople.com/> . If you want to read the article on

the

> Internet, they include links to recipes for some of these foods

> (http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1210

> <http://www.sparkpeople.com/resource/nutrition_articles.asp?

id=1210> ).

>

> Pam

>

> Food prices are climbing, and some might be looking to fast foods

and

> packaged foods for their cheap bites. But low cost doesn't have to

> mean low quality. In fact, some of the most inexpensive things you

can

> buy are the best things for you. At the grocery store, getting the

most

> nutrition for the least amount of money means hanging out on the

> perimeter—near the fruits and veggies, the meat and dairy, and the

> bulk grains—while avoiding the expensive packaged interior. By doing

> so, not only will your kitchen be stocked with excellent foods, your

> wallet won't be empty.

> -- By Brie Cadman of DivineCaroline.com

>

> 1. Oats High in fiber and complex carbohydrates, oats have also been

> shown to lower cholesterol. And they sure are cheap—a dollar will

> buy you more than a week's worth of hearty breakfasts. Serving

> suggestions: Sprinkle with nuts and fruit in the morning, or make

> homemade granola for a snack.

>

> 2. Eggs You can get about a half dozen of eggs for a dollar, making

them

> one of the cheapest and most versatile sources of protein. They are

also

> a good source of the antioxidants lutein and zeaxanthin, which may

ward

> off age-related eye problems. Serving suggestions: Try a veggie

omelet

> for breakfast, egg salad sandwiches for lunch, and frittatas for

dinner.

>

> 3. Kale This dark, leafy green is loaded with vitamin C,

carotenoids,

> and calcium. Like most greens, it is usually a dollar a bunch.

Serving

> suggestions: Chop up some kale and add to your favorite stir-fry.

>

> 4. Potatoes Because we often see potatoes at their unhealthiest—as

> fries or chips—we don't think of them as nutritious, but they

> definitely are. Eaten with the skin on, potatoes contain almost

half a

> day's worth of vitamin C, and are a good source of potassium. If you

> opt for sweet potatoes or yams, you'll also get a good wallop of

> beta carotene. Plus, they're dirt cheap and have almost endless

> culinary possibilities. Serving suggestions: In the a.m., try

breakfast

> potatoes; for lunch, make a baked potato; for dinner, mash them with

> low-fat milk and chives.

>

> 5. Apples I'm fond of apples because they're inexpensive, easy

> to find, come in portion-controlled packaging, and taste good. They

are

> a good source of pectin (a type of fiber that may help reduce

> cholesterol) and they have the antioxidant vitamin C, which keeps

your

> blood vessels healthy. Serving suggestions: Plain; as applesauce; or

> baked for a low-cal dessert.

>

> 6. Nuts Though nuts have a high fat content, they're packed with the

> good-for-you fats—unsaturated and monounsaturated. They're also

> good sources of vitamin E, and protein. And because they're so

> nutrient-dense, you only need to eat a little to get the nutritional

> benefits. Although some nuts, like pecans and macadamias, can be

costly,

> peanuts, walnuts, and almonds, especially when bought in the shell,

are

> low in cost. Serving suggestions: Raw; roasted and salted;

sprinkled in

> salads.

>

> 7. Bananas At a local Trader Joe's, I found bananas for about 19

> cents apiece; a dollar gets you a banana a day for the workweek.

High in

> potassium and fiber (nine grams in one), bananas are a no-brainer

when

> it comes to eating your five-a-day quotient of fruits and veggies.

> Serving suggestions: In smoothies, plain, in cereal and yogurt.

>

> 8. Beans With beans, you're getting your money's worth and then

> some. Not only are they a great source of protein and fiber, but

> they're also high in fiber, iron, folate, and manganese, and may

> help reduce cholesterol levels. And if you don't like one type, try

> another—black, pinto, garbanzo…the varieties are endless! Though

> they require soaking and cooking, the most inexpensive way to

purchase

> these beans is in dried form; a precooked can will still only run

you

> around a buck (or less). Serving suggestions: In salads, curries,

and

> hummus.

>

> 9. Broccoli contains tons of nutrients—calcium, vitamins A and C,

> potassium, folate, and fiber. As if that isn't enough, broccoli is

> also packed with phytonutrients—compounds that may help prevent

> heart disease, diabetes, and certain cancers. Plus, it's low in

> calories and cost. Serving suggestions: Throw it in salads, stir

fries,

> or served as simply delicious side dish to your meal.

>

> 10. Watermelon Though you may not be able to buy an entire

watermelon

> for a dollar, your cost per serving isn't more than a few dimes.

> This summertime fruit is over 90 percent water, making it an easy

way to

> hydrate, and gives you a healthy dose of vitamin C, potassium, and

> lycopene, an antioxidant that may ward off cancer. Serving

suggestions:

> Freeze chunks for popsicles; eat straight from the rind; squeeze to

make

> watermelon margaritas (may negate the hydrating effect!).

>

> 11. Brown Rice It won't cost you much more than white rice, but

> brown rice is much better for you. Low in fat and high in protein

and

> fiber, this rice is a great source of whole grains. It is loaded

with B

> vitamins. Plus, it has a nutty, robust flavor. Serving suggestions:

Mix

> with nuts and veggies for a cold rice salad; blend with herbs for a

side

> dish.

>

> 12. Beets are my kind of vegetable—their natural sugars make them

> sweet to the palate while their rich flavor and color make them

> nutritious for the body. They're powerhouses of folate, iron, and

> antioxidants. Serving suggestions: Shred into salads, slice with

goat

> cheese, or braise their greens in olive oil like you would other

greens.

>

> 16. Spinach is perhaps one of the best leafy greens out there—it has

> lots of vitamin C, iron, and trace minerals. Plus, you can usually

find

> it year round for less than a dollar. Serving suggestions: Sautéed

> with eggs, as a salad, or added to soups and sauces.

>

> 17. Tofu Not just for vegetarians anymore, tofu is an inexpensive

> protein source that can be used in both savory and sweet recipes.

> It's high in B vitamins and iron, but low in fat and sodium, making

> it a healthful addition to many dishes. Serving suggestions: Use

silken

> varieties in smoothies for a protein boost; cube and marinate for

> barbecued kebobs.

>

> 18. Low-Fat Milk Yes, the price of a gallon of milk is rising, but

per

> serving, it's still under a dollar; single serving milk products,

> like yogurt, are usually less than a dollar, too. Plus, you'll get a

> lot of benefit for a small investment. Milk is rich in protein,

vitamins

> A and D, potassium, and niacin, and is one of the easiest ways to

get

> bone-strengthening calcium. Serving suggestions: In smoothies, hot

> chocolate, or coffee; milk products like low fat cottage cheese and

> yogurt.

>

> 19. Pumpkin Seeds When it's time to carve your pumpkin this October,

> don't shovel those seeds into the trash—they're a goldmine

> of magnesium, protein, and trace minerals. Plus, they come

> " free " with the purchase of a pumpkin. Serving suggestions:

> Salt, roast, and eat plain; toss in salads.

>

> 20. Coffee The old cup o' Joe has been thrown on the stands for many

> a corporeal crime—heart disease, cancer, osteoporosis—but later

> exonerated on all counts. In fact, coffee, which is derived from a

bean,

> contains beneficial antioxidants that protect against free radicals

and

> may actually help thwart heart disease and cancer. While it's not

> going to fill you up like the other items on this list, it might

make

> you a lot perkier. When made at home, coffee runs less than 50¢

cents

> a cup. Serving suggestions: Just drink it, but limit yourself to two

> cups a day or less.

>

> Although that bag of 99 cents Cheetos may look like a bargain,

knowing

> that you're not getting much in the way of nutrition or sustenance

> makes it seem less like a deal and more like a dupe. Choosing one of

> these twenty items, or the countless number of similarly nutritious

> ones, might just stretch that dollar from a snack into a meal.

>

> Editor's Note: This article is courtesy of www.DivineCaroline.com

> <http://www.DivineCaroline.com>

>

[Guest guest]

G'day Heidi, (a late reply) but I'm with you on the beans. Just love

them all, and I've started freezing some, too. Black eyed beans (or Cow

peas) are just one of my favourites. The red kidney bean is terrific in

thick, mushy soups. Especially, Mexican style! They save money, and go

so much further than meat.

I'm sure you know, but for those that don't, the red kidney bean

contains a dangerous toxin. It can make us very sick. I read years ago

(but my shrunken-brain can't remember where) that slow cooking doesn't

release this toxin. They need to be soaked overnight. Then rinsed, and

fresh water added. And cooked on a rolling-boil for about 12 - 15

minutes. It's this fast boiling that releases the toxin. After that

needs long slower cooking. I only ever saw one reference to this

kidney-bean toxin...out of all my cookbooks. Hope this helps someone

else. Thanks Heidi. hugs Carlene

great article I eat most of this stuff except no goiter generic foods

for me it messes with what thyroid I got left. I also buy

beans in a big bag cook them all then freeze he left overs to just warm

up on stove too. I get my eggs from our chicken

[Guest guest]

I had absolutely no idea about the red kidney beans and since I'm a vegetarian to eat beans. Does this include the ones in the can? Quite interesting. We could possibly make ourselves sick and not even know it and we don't need help in not feeling good. Quite scary I'd say. Thanks so much for the info. Hugs H

From: carlene.grimshaw <carlene.grimshaw@...>Subject: Re: Healthy food for a dollardominie Date: Thursday, November 13, 2008, 3:46 PM

G'day Heidi, (a late reply) but I'm with you on the beans. Just lovethem all, and I've started freezing some, too. Black eyed beans (or Cowpeas) are just one of my favourites. The red kidney bean is terrific inthick, mushy soups. Especially, Mexican style! They save money, and goso much further than meat.I'm sure you know, but for those that don't, the red kidney beancontains a dangerous toxin. It can make us very sick. I read years ago(but my shrunken-brain can't remember where) that slow cooking doesn'trelease this toxin. They need to be soaked overnight. Then rinsed, andfresh water added. And cooked on a rolling-boil for about 12 - 15minutes. It's this fast boiling that releases the toxin. After thatneeds long slower cooking. I only ever saw one reference to thiskidney-bean toxin...out of all my cookbooks. Hope this helps someoneelse. Thanks Heidi. hugs Carlenegreat article I eat most of this stuff except no goiter generic foodsfor me it messes with what thyroid I got left. I also buybeans in a big bag cook them all then freeze he left overs to just warmup on stove too. I get my eggs from our chicken

[Guest guest]

>

> great article I eat most of this stuff except no goiter generic

foods

> for me it messes with what thyroid I got left. I also buy

> beans in a big bag cook them all then freeze he left overs to just

warm

> up on stove too. I get my eggs from our chicken

>