10 Healthy Foods Under $3
It’s a common myth that healthy foods come with a high price tag. Here are 10 foods overflowing with nutrients that won’t bust your grocery budge. Stock up on your next market run!
#1: Non-Fat, Plain Greek Yogurt
Cost: $1 per 6-ounce container
Greek yogurt has a thicker texture and tangier flavor than regular yogurt — and that’s a good thing! It’s also is high in calcium, probiotics and contains no added sugar. Enjoy it with fresh fruit, added to smoothies or to replace half the mayo in any recipe. I use it instead of sour cream on baked potatoes and tacos. I like the Fage brand, which you can find in most grocery stores; Trader Joe’s has their own brand as well. Buy in larger sizes (which will cost more), to get more yogurt for your buck.
#2: Whole Grain Pasta
Cost: $2.29 per pound
Every cook has pasta in the cupboard for quick weeknight meals. Whole-grain versions have the same calories as refined “white” pasta, but more fiber, protein and vitamins. You can feed 4 to 6 people with a pound of pasta (as long as you follow the serving sizes!), so it’s an excellent, budget-friendly option. If you’re not quite ready for whole-grain pasta, you may also like Barilla Plus, a whole grain blend with great texture and a milder flavor than whole wheat.
#3: Bananas
Cost: $0.39 each
You can’t beat a healthy snack that costs less than 50 cents! A medium banana has about 100 calories, 3 grams of fiber as well as potassium and vitamin B6. Best of all, bananas are easy to transport (and come in their own sterile package). Add sliced pieces to cereal, oatmeal or a peanut butter sandwich for a more substantial meal. Apples and oranges — our other favorite, classic fruits — carry a similar price tag when they’re in season.
#4: Brown Rice
Cost: $1.40 per pound
Like whole-grain pastas, brown rice has the same calories but more nutrients than the white variety — and you can take advantage of that for only a small price difference (about $0.03 more per ounce). I use rice for stir-fries, burritos and cold veggie and rice salads. A little goes a long way -– 1/3 cup dry rice cooks up to 1 cup.
#5: Frozen Peas
Cost: $2.19 per pound
Peas are nutrient-rich legumes. One cup has 6 grams of fiber, 7 grams of protein and more than half a days worth of vitamin A — all for only 100 calories. Frozen peas are a lot more convenient than shelling your own; plus, they keep for months and you can quickly add them to a variety of meals. I toss them into soups, salads, rice and pasta dishes to add some flavor, texture and fresh green color.
#6: Almonds
Cost: $0.33-$1 per ounce
Nuts may have a reputation for being pricey but as you can see, they are actually very budget-friendly – especially when you consider that 1 ounce is a proper portion for a snack (that’s about 22 almonds). Almonds are a great source of heart healthy unsaturated fat, vitamin E and protein. So enjoy them – just do so in moderation.
#7: Eggs
Cost: $2-3 per dozen
Eggs are not only a terrific source of protein; they also contain omega-3 fats and vitamin B-12 for energy production. And no, they’re not just for breakfast –- I like to whip up omelets, quiche or frittatas for easy, affordable weeknight dinners. A plain, hard-boiled egg makes a fast and filling snack, too.
#8: Sweet potatoes
Cost: $1 each
Did you know a medium baked sweet potato has almost 40% of you daily vitamin C needs and over 400% of your daily vitamin A? Yeah, these babies are superstars. The bright orange color tells you that they are chock-full of beta-carotene — the antioxidant that helps protect cells from cancer or aging. Baked, roasted, boiled, mashed or even grilled, I love them anyway I can get them.
#9: Canned Beans
Cost: $1 per 15.5-ounce can
If you read Toby’s post on the benefits of beans, then you already know how nutritious they are. They’re also affordable, convenient and last in your pantry for up to a year. Just make sure to always rinse and drain them well before adding to soups, stews, salads and rice or pasta dishes — otherwise you’re keeping unnecessary sodium. (P.S.: Buying dried beans in bulk is even cheaper.)
#10: Broccoli
Cost: $2.50-3 per bunch
One cup of broccoli has only 30 calories and more vitamin C than an orange (it’s true!). Raw, steamed, stir-fried or roasted, broccoli takes on very different flavors, so experiment and see which you like the best (we do a lot of roasted broccoli in our house). Buy the bunch broccoli instead of the crowns; the stalks have a ton of flavor and you get more for your money. Add chopped stalks to stir-fry or shred them to make your own broccoli slaw.
TELL US: What’s another low-cost, healthy favorite that’s always in your shopping cart?
If you’re looking for delicious uses for your newly purchased healthy/cheap foods, try out some of these:
Opulent White Chocolate and Yogurt Cake will put your Greek yogurt to use for a tasty dessert with pistachios, honey, pomegranate seeds and of course, white chocolate.
Meanwhile, when it comes to sweet potatoes, two of my favorite easy recipes are Oven-Baked Sweet Potato Fries or this super simple Sweet Potato Mash-Up. Enjoy!
Carrots! My favorite snack food and only about one dollar per pound at my grocery store.
broccoli is amazinggg, the frozen kind is so convenient!
Cauliflower, celery and assorted peppers(green, red & yellow)
Canned tuna is my go-to for a cheap, healthy meal. Mix with a little light mayo, sweet pickle relish, & a pinch of Mrs. Dash & you have yourself a delicious tuna salad-perfect for a quick lunch.
canned minced clams – great for spaghetti sauce. cheaper than beef.
canned whole stewed tomatoes, chopped, add basil, garlic. great pasta sauce, cheaper than marinara sauce or alfredo
I never rinse my canned beans. When making them as beans over rice or making rice and beans together, the liquid is part of the good stuff. Why do you suggest rinsing them?
Extra Firm Tofu, chep and great in stirfry to extend it. If you freeze it and then thaw it and squeeze out the water, toss with a little oil and soy sauce and cook separate from the stirfry it is delishiously chewy like meat. My 6 year old meat lover also loves this!
You should rinse the beans because the liquid is full of sugar and causes painful gas.
Yellow split peas! You can make a HUGE batch of soup (12 servings) with one bag which costs $1.14 at my grocery store. Throw in diced carrots, onions, celery and maybe 2 oz. of minced cooked ham for more flavor. YUM!
Hi Ms. Mary –
Thanks for your question. Rinsing canned beans can reduce the sodium content by as much as 40%. Removing the canning liquid also helps to cut down on some of the gaseous quality of the beans.
grilled portobello mushrooms and bell peppers with a slice of smoked swiss makes an incredible burger. I love beef burgers but I ea this because it tastes great and is inexpensive.
burn the skin on the pepper and peel it. It gives a great smoky flavor. add a 1/4 of the pepper to each grilled mushroom.
Frozen veggies, they are free of preservatives and great for soups, so healthy and cheap
Put frozen veggies (okra,tomatoes,onion,green beans,peas,carrots,potatoes, zucchini,squash) one diced green plantain, one diced sweet potatoe, one diced malanga,yellow squash.. Add Ragu sauce, a lot, add a pinch of cumin,garlic and of course, water. Cook until tender, you can make a puree, or eat as soup…Try it…
You rinse canned beans because they are ridiculously full of salt.
A 1/2 cup serving of beans can have 500 or more mg of sodium. Add that to a soup, or taco seasoning and you can easily go over your RDA of 2500 mg for the whole day.
Some soups can have over 1200mg in one cup!
I have had trouble connecting to your links. I just filled out the questionnaire on losing weight with Ellie Krieger and it would said can’t find the website?
Rinse your beans, it sits in lots of salt and starch, mix them with tomotoes, celery,onions,carrots,dice zucchini,one cube of cheese, mix with a light salad dressing
Peanut butter! It gives me a good source of protein and it lasts forever.
Lots of whole grain barley. You can purchase lots of different rices and barley at asian markets at reasonable prices. Home made tapioca and rice puddings. So easy to make and a great way to get a healthy dessert utilizing stevia, rice or honey for sweetening.
Large cans of crushed tomatoes should also be in everyone’s cubbard. Save your stale pieces of bread for bread pudding or making breadcrumbs.
We prefer ground turkey instead of ground beef in pretty much any recipe… it’s half the fat and about half the calories. you can get a one pound chub for usually less than $1.50…
Use dry beans instead of canned beans whenever possible because they are much more healthy.
Soak them overnight in water to get rid of the ‘toot.’
If you have to use canned beans, drain and rinse them first to get rid of the sodium,
sugar and other stuff they put in the cans. I am diabetic so this is a must.
lentils — make great soups or side dish
Freeze dried cranberries. It’s an delicious addition to any salad
I don’t rinse my canned beans either. It is not the juice that has the gas, it is the bean itself. I have never eaten a canned bean where I got a bad case of gas. The only time I would drain my beans is if I were putting them in a salad or etc..
I live in a small town near Cape Girardeau, MO and cannot find out where to purchase Greek yogurt! Anybody?
I cut bananas in half, wrap them up up and freeze them. They are a great treat and by miles better than the fat and calories of ice cream.
buckwheat groats (kasha)
Just an FYI – all Trader Joe’s labels are really the original brand food, just TJ’s packaging. When an item sells REALLY well in the store, TJ’s will negotiate with the manufacturer to make a TJ’s package for it. ex: The TJ’s Greek Yogurt IS Fage yogurt, zero difference. Cool.
Frozen items do have some additives including sodium.
Read your labels.
I love black beans and rice, however, the black bean canned soup is even more ’sinful’ because its got the good stuff (like a sauce)…Goya makes a low sodium canned black beans which is pretty yukky.But much better for you than the soup!
Try making your own yogurt. Yes, you need a tablespoon or two for the starter, but you make it once, then you’ve got it for next time. Can also use lowfat/skim milk. Last time I bought Greek style yogurt at TJ’s, I was horrified by the fat content. That much fat per serving can’t be good for you. It was more like whipped cream. Delicious but too fatty for me.
I second all of the above! especially the lentils and carrots! I want to add miso paste. Great instant soup! Add whatever you want. I like diced tofu or chicken. Sometimes I add dried seaweed or spinach.
For Beverly, if your local grocer doesn’t carry the product you’re looking for ask them to order it. My local chain does this for customers. Have all the info you can find about the product with you and go see the manager. It’s worth a try.
Beverly – you can make greek style yogurt by straining regular plain yogurt through a coffee filter.
Pears!!! Very satisfying for hunger and a sweet tooth!
10 Healthy Foods Under $3
Cabbage is low in calories and therefore it is good for weight loss. It also has anti-inflammatory properties. It is believed that cabbage juice helps in treating peptic ulcers. Since cabbage is abundant in Vitamin C, it is good for protection from free radicals.
100g of cabbage contain only 25 calories. This food is low in saturated fat, cholesterol and a good source of dietary fiber and folate. It largely contains carbohydrates.
Cabbage is an excellent source of vitamin C. Cabbage is also a good source of thiamin (vitamin B1), riboflavin (vitamin B2), niacin, and vitamin B6. It contains good amounts of vitamin k, folate, vitamin A and protein.
Cabbage is an excellent source of manganese, calcium and potassium. It is a very good source of iron, phosphorous, magnesium. It is also a very good source of fiber, folate and omega-3 fatty acids. Further, sodium, zinc and copper are found in good amounts in cabbage.
1 large Cabbage
1 medium onion
1 large carrot
1 tbsp oil
Fresh dill
Black pepper
Soy souse
1tsp full of dry chicken stock flavoring
Dash of salt
Julianne the onion and sauté with the oil in a large skillet or wok pane,
Julianne the carrot and add to the skillet
Julianne the cabbage and add them to the skillet
Sprinkle the spices, simmer and stir 4 times for even cooking
The cabbage will be ready when it is opaque, soft and a little crispy
And bon appétit!! Enjoy the best cabbage you ever had
whole grain wraps($1.98-pack of
and baby spinach (3.68-for a big tub) I make egg wraps with a little low fat cheese and tomato-makes a great on the go breakfast
This type of yogurt is more readily available in regular grocery stores now, however different areas of the country have less demand for the unusual. Whatever you local grocery store is ask them to stock this product. Our local Kroger Store has begun stocking 2 different brands.