15 Superfoods for Under $20

By Sara Novak, Planet Green

You want to eat healthy but it costs too much. Fruits, vegetables, and whole foods in general are pricey and when you’re trying to feed a family of four on the cheap, choosing nutrient dense eats without draining your wallet may seem like an impossible mission. But that’s not really the case. In fact, some of the healthiest foods in the world are cheap. I mean really cheap. Don’t believe me?

From veggies to whole grains and everywhere in between, we’ve got the best and brightest in superfoods for the taking. And what’s more, if food preparation is an issue, you’ll find easy and ridiculously delicious preparations as well.

(click through to the end or click the left arrow for a printable version)

15 Superfoods For Under $20 (And How To Prepare Them)

1. Kale
At just over a dollar a bunch, kale is a member of the dark, leafy greens group. It’s loaded with vitamin C and vitamin B as well as calcium. Want to relieve depression? Eat kale.

Emeril’s Sauteed Kale

2. Broccoli
This low cost cruciferous vegetable has it all. Cruciferous vegetables are known for a compound that neutralizes toxins in the liver and helps cleanse the system.

Broccoli Stir Fry

3. Winter Squash
Winter squash is only a few dollars a pound and when compared to the summer squash variety, it’s much better for you. They’re a good source of vitamin B6, which is important for the nervous and immune system, as well as folate for heart and pregnancy health. (See 10 ways to use gourds & winter squash.)

Butternut Squash Orzo

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

Isabel G.

1:23PM PST on Feb 22, 2012

MMMM good list

send a green star

Elizabeth M.

4:15PM PST on Feb 20, 2012

Thank You for posting this list!

Carolanne P.

8:50AM PST on Feb 18, 2012

Thankyou for this "healthy" advice. Much appreciated.

Abbey M.

5:15PM PST on Feb 17, 2012

This is good info. My husband and I recently became vegans. It's been 4 weeks now and so we love it. We don't notice any major changes, but we notice we don't have 2 o'clock crashes at work. And although we are by far morning people, we both notice that after we actually get out of bed, we're alert sooner than later. Aside from the fact that we don't do New Years 'resolutions', we never saw ourselves making this life change but it's one we don't regret.

Linn G.

11:29AM PST on Feb 13, 2012

Look up the chai seed www.chia4uk.com for more details 7x more omega 3 than a piece of salmon with lots of vitamins and amino acids 2 tablespoons a day is all thats required and theres no after taste Just goodness

Rachael S.

10:06AM PST on Feb 6, 2012

There’s another superfood you should know about called the Aroniaberry (chokeberry). It is native to North America and contains one of the highest levels of antioxidants – anthocyanins and proanthocyanidins of any fruit. These powerful berries have been utilized for years because of their overall health and wellness benefits. Learn more at www.superberries.com.

Anne G.

1:10PM PST on Feb 1, 2012

It's something I always say to people who whine about the cost of food, buy fresh or "real" food and stop buying processed, premade food and you will spend less. To people saying that all the food listed is vegan, the main ingredients are vegan, but the recipes are not all vegan.

Elizabeth O.

3:15PM PST on Jan 30, 2012

Thanks for sharing.

Claire B.

8:59PM PST on Jan 28, 2012

They all sound yummy (except cabbage which is, as you point out, unfortunately unfashionable and rather horrible). I eat a lot of almonds, flaxseed and sunflower seeds as you suggest but in the UK they certainly are not what I would term cheap! They cost an absolute fortune but you can't really put a price on health in the long run.

Hayley M.

7:56AM PST on Jan 28, 2012

As another person commented, I noticed as reading this list, that all of these cheap superfoods are vegan! So it just shows what a wonderful healthy diet that vegans can have. No more "but how do you get your protein?!" comments and the such like from anti-vegans thank you!