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15 Superfoods for Under $20

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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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Samantha, selected from Planet Green

Planet Green is the multi-platform media destination devoted to the environment and dedicated to helping people understand how humans impact the planet and how to live a more environmentally sustainable lifestyle. Its two robust websites, PlanetGreen.com and TreeHugger.com, offer original, inspiring, and entertaining content related to how we can evolve to live a better, brighter future. Planet Green is a division of Discovery Communications.

452 comments

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1:42AM PST on Jan 16, 2014

Thanks for Sharing.

10:14PM PDT on Aug 21, 2013

Thanks 4 this list!

9:20AM PDT on Aug 31, 2012

thanks

http://www.youtube.com/watch?v=Hm5zgSpdkB4

10:10AM PST on Mar 9, 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.

11:06AM PST on Mar 8, 2012

I was happy to see cabbage on this list, but let me tell you something...so many people complain that it smells when it's being made. The sulfer in cabbage is released around the 5 minute point of cooking (which is why boiled cabbage stinks to high heaven and tastes so bland!). The key is to finish cooking it before that point. I chop it into small pieces, throw some vegan butter (though regular butter is fine too) and braise it for about 3 minute on medium high heat. Then I hit it with some low sodium soy sauce and cook one to two more minutes. Remove from heat and enjoy...so tasty this way!

1:23PM PST on Feb 22, 2012

MMMM good list

4:15PM PST on Feb 20, 2012

Thank You for posting this list!

8:50AM PST on Feb 18, 2012

Thankyou for this "healthy" advice. Much appreciated.

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.

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

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