Thursday, October 25, 2012

7 cheapest healthy foods

hi and happy thursday! i am especially happy today because i'm 
coming off a bad cold, and appreciating my health more than ever! 
in honor of being healthy again, i put together a little list of some 
great healthy foods...that are also cheap! so many healthy foods 
are spendy, and we splurge on them a lot..but these are great 
{and cheap} staples to have around the house!  
*i picked our favorites off a couple different lists i've seen in prevention magazine!*
   7 cheap & healthy foods

1. oats
oats are the best! they lower cholesterol, protect the heart, & have been proven to lower your risk of getting sick! buy a cheap case of oats, then have oatmeal for breakfast with fruit, honey, pure maple syrup, pb, or other mix-ins!

2. celery
everyone gives celery a bad rap and says it has no nutrients...but eating four sticks of celery a day can produce reductions in blood pressure. it also takes more calories to chew it than eat it, so why not have it on hand for a healthy snack? i always put some peanut butter on it and munch away when i'm craving a snack!

3. sweet potatoes
these are probably our very favorite things. they are SO YUMMY and we make them in all different ways: baked, mashed, sweet potato fries, and especially our favorite sweet potato black bean burritos. sweet potatoes can lessen risks of a heart attack. they are high in vitamin c and vitamin d. they have iron and magnesium as well!

4. beans
forget expensive meat... dry beans and lentils offer a low-fat protein based from plants. just one cooked cupful can provide as much as 17 grams of fiber. beans are also loaded with protein and dozens of key nutrients, like calcium, potassium, and magnesium. beans are tied to a reduced risk of heart disease, diabetes, high blood pressure, and breast and colon cancers. soak dry beans overnight and rinse them before cooking. put them in anything! breakfast burritos, quesadillas, tacos, enchiladas, as a side with rice, etc. 
5. garlic
this relative of onion can decrease high blood pressure and can lower rates of ovarian, colorectal, and other cancers. in order to boost garlic's health effects, be sure to crush the cloves and let them stand for up to 30 minutes before heating them. also--extend the life of your garlic by storing it in a paper bag in the refrigerator.
6. onions
this bulb boasts far-reaching health benefits, including immunity-boosting compounds that can help prevent everything from the common cold to cancer. Onions are also rich in quercetin, a flavonoid shown to keep your blood healthy. It's also a must-have for natural allergy prevention. Tip: Store your onions somewhere cool and dry, such as a dark cabinet or unused closet, and that two-pound bag will last for months.   
7. tomatoes 
tomatoes are the most common source antioxidants that can protect against heart disease and breast cancer. we stock up on tomatoes at farmer's markets but one day i want a garden! fresh tomatoes are best, because canned tomatoes can contain BPA. we use tomatoes in salads, on paninis and sandwiches, in pastas, and more.   
what are some of your favorite healthy foods?
speaking of health, i just discovered this 5 minute morning yoga routine that i love...try it out for the mornings when you need a quick stretch/warm up!



  1. Great post!
    Food is very importent for health.

  2. people complain about healthy food being too expensive and this just shows you that you CAN eat healthy on a budget! awesome!!

    Helene in Between

  3. Thanks for the yoga link! I've been wanting to add that to my exercise routine and this would be perfect. :)

  4. I want to like celery. I just... don't. Man. It has to be caked in cream cheese, and then it's like... well, might as well eat ice cream, right? ;)

    Sweet potatoes are awesome though!
    Thanks for the list!

  5. I do like everthing thing on this list, just need to eat more of it! I'd love to hear your recipe for sweet potato black bean burritos!

    1. i just added the recipe link into the post! you need to make them, because you'll love them! healthy + delicious.

  6. Sweet potatoes have SO MANY positives to them. Over the past few months, I've found a ton of articles that state they're one of the absolute healthiest things to eat! It's amazing what good things they do for the body!

    I totally agree with your list. Great job, girl!

  7. I love the addition of "cheap" healthy foods because sometimes healthy food IS expensive or it gets a bad rep for being expensive. I feel like going to buy some oats now!

  8. I'm so glad you are posting about eating healthy b/c I think it is really important! I really like apples, oranges, & grapefruits. My Dad used to tell me how important it is to eat broccoli, but I prefer just a caesar salad & celery. I love thick, dense hearty breads over light, fluffy ones (even tho white homemade rolls are delish smothered w/ butter ~ yum)! Love strawberries, blueberries, & blackberries in low-fat vanilla yogurt or on Breyers ice-cream (which I think is a healthier choice). My fitness & massage therapists tell me how important it is to drink water, so I do that over soda. I don't like carbonation anyway. I know some people don't think red meat is very healthy (over fish or chicken), but as a woman I feel I need it for iron & muscle strength at times. So, I love to eat Costco's prime rib steaks. Melt in your mouth good!

  9. Ah I love vegetables! It's totally weird. I can snack on lettuce leaves and be favorites, though, are broccoli, eggplant, and bell peppers. We like to roast them with a little grapeseed oil and salt/pepper and they are amazing. Seriously. And grapeseed oil is supposed to increase your "good cholesterol" levels! Win win. :-)

  10. You're right that way too many healthy food are also expensive! The problem is that I don't like celery. At all. And a 2 lb. bag of onions would only last about a week at our house, because onions are my husband's favorite food. It's a good thing we live near onion farms and buy them cheap on the side of the road or we'd seriously be spending a fortune on onions.

  11. I love posts like this :)

    I'm having a giveaway on my blog if you're interested!

  12. i find myself wishing i was healthier on a daily basis. can't quite commit all the way. thanks for sharing some of your faves.

  13. I like making trail mix, mixing a lot of different kinds of nuts and dried fruits. I also make granola bars and different kinds of cheeses. You made me hungry- love tomatoes and sweet potato (we call this kamatis and kamote here in the Philippines). Right now I'm munching on almond slivers. Patsy from

  14. Just for those who are really trying to avoid BPA in canned tomatoes, Eden Organics ( Bionaturae ( both offer organic jarred tomatoes.

  15. Eating a variety of foods each day will help you get all the nutrients you need.


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