24 cheap foods
July 12th 2008 23:30
24 cheap, nutritious foods
In no particular order:
1. Canned tuna $1.90/180g can – these are a source of protein and monounsaturated fat. Protein is essential for building and repairing body tissue, as well as the functioning of the immune system and hormones. Monounsaturated fat is good for lowering LDL (“bad”) cholesterol levels and raising HDL (“good”) cholesterol levels, which can help improve the health of your cardiovascular system.
2. Brown rice $2.01/kg – this is freaking cheap and pretty good for you too. Brown rice is a fantastic source of protein, thiamine (vitamin B1), riboflavin (Vitamin B2), and niacin (B3), iron, phosphorus, and potassium which are concentrated in the bran of the rice (the part that makes brown rice brown). White rice is comparatively lower in these nutrients because it doesn’t have bran. Thiamine is vital in the function of the nervous, cardiovascular and muscular systems. Riboflavin is essential to the health of your skin and for releasing energy form food. Niacin helps the proper functioning of the digestive system, nervous system, and skin and helps release energy from your food.
3. Fruit juice $2.50/L – Fruit juice is a good source of folate (the vitamin that helps the cardiovascular system keep in good working condition) and vitamin C (the stuff that helps you absorb iron and keep your skin healthy). Choose a freshly squeezed juice that’s low in additives (check the ingredients list) and has lots of pulp. You want something that’s as close to real fruit as possible so you can get all its nutrients.
4. Oats $3.34/kg – are a fantastic source of fibre, protein, and thiamin (B1). Fibre is good for keeping you full. It also helps lower LDL cholesterol (i.e. is anti heart disease), stabilize blood sugar levels (which in turn helps prevent type two diabetes) and prevent constipation.
5. Marmite $4.99/500g – is a great source of folate, iron and vitamin B12. Iron as you may know helps distribute oxygen around the body and is essential for the immune system. Vitamin B12 is essential for forming DNA, red blood cells and healthy nervous system.
6. Chickpeas $1.55/300g can – chick peas are type of legume. My favourite forms of chickpeas are in the form of falafel (vegetarian patty mixture) and hummus (dip), which can be found in the cold section of the supermarket. They’re a good source of fibre, zinc, calcium, folate, protein, iron, phosphorous, and magnesium. Zinc is essential for fully functioning reproductive and immune systems. Calcium is required for healthy muscles and bones. Phosphorous is also needed for good bone health and so is magnesium.
7. Vita-Weat crackers $2.59/250g – these are high in fibre and are good source of iron too. Plus they contain no additives.
8. Whole grain bread $2.29/700g – this humble food is a source of fibre, iron, and calcium, as well as the vitamins niacin, thiamine, and riboflavin.
9. Apples $2.99/kg – apples contain high levels of folate, vitamins C and A, fibre. Vitamin A is good for the eyes and good for fighting diseases.
10. Bananas $1.92/kg – these are full of potassium. Eat these to keep your blood pressure balanced.
11. Oranges $2.75/kg – are rich in folate and vitamin C.
12. Potatoes $9.99/10kg – these are a surprisingly good source of vitamin C. Have some mashed potatoes with your other vegetables to help you absorb their iron.
13. Pasta $0.99/500g – low in sodium and fat. This is good because too much sodium can increase blood pressure. Low fat foods (including pasta) are generally low in energy, which can be a good thing if you’re trying to stay at a healthy weight.
14. Soy milk $2.19/L – contains unsaturated fatty acids which are good for the heart.
15. Tomatoes $3.99/kg – tomatoes are part of the deadly night shade family and unsurprisingly were thought to be poisonous. Tomatoes are rich source of vitamin C and A. Research suggests that if you eat lots of tomato based foods your risk of cancer will be lowered, probably due to their high antioxidant (e.g. vitamin A and C) content.
16. Unsalted peanut butter $2.99/375g – peanuts are part of the legume family and many health benefits. Peanuts contain resveratrol, which may have anti aging effects and it may lower your risk of cardiovascular disease and cancer. They also contain niacin which is good for the brain and circulation, and Oleic acid (a monounsaturated fatty acid) which is good for the skin.
17. Olives $2.99/450g – did you know that the olive leaf is a symbol of abundance, glory and peace? And did you know that on average an olive tree lives for 500 years, it’s estimated that some trees are over 1500 years old? Now for the nutrition part – olives are rich source of omega 3 fatty acids, which decrease the level of LDL cholesterol and increase the level of HDL cholesterol.
18. Kumara $3.27/kg – this veggie is high in fibre, vitamin C, A, and vitamin B6. Vitamin B6 is essential for a healthy immune system, red blood cells and nervous system.
19. Bagels $4.51/360g packet – okay these aren’t exactly cheap, but they’re tasty and full of fibre and other goodies such as iron and calcium. If can’t afford to buy them and you have time to spare then make them
Recipe for bagels
Ingredients
• 4 1/2 cups all-purpose flour
• 3 tablespoons white sugar
• 1 1/2 teaspoons salt
• 1 1/2 tablespoons yeast
• 1 2/3 cups warm water
• 1 tablespoon olive oil
• 1 tablespoon white sugar
• 2 teaspoons salt
Method
• Put yeast, sugar and warm water into a small bowl. Cover bowl and leave it until the mixture becomes frothy. Add yeast mixture to dry ingredients and mix. Knead the mixture for 8-10 minutes on a floured surface. Put dough into an oiled bowl, cover and place in a warm area. Allow dough to double in size. Then knead the dough for a further 5 minutes
• Divide dough into 12 pieces and form into bagel shape. Drop bagel dough into a large pot/frying pan with 2.5cm water (simmering) with 1 tablespoon sugar and 2 teaspoons salt in the water. Cook on medium low heat for 3 minutes, turn and cook 2 minutes; turn again, cook 1 minute more. Drain on towels. Repeat for rest of dough. Place on greased oven tray.
• Bake at 190 degrees C for 20-25 minutes. Allow bagels to cool. Eat.
(Source: Really Long Link
20. Lentils $1.79/400g can or $2.05/500g lentil soup mix – these another type of legume and can be used to make tasty soups. These are also a great source of folate.
21. Honey $5.07/500g (for manuka honey) – Honey is not only yummy, but it can be used as an ointment. It’s thought that applying honey to wounds will reduce scarring and swelling. Additionally, it may be used to soothe sore throats as well.
22. Golden kiwi fruit $0.99/kg - Kiwifruit is a rich source of vitamins C, A and E, potassium and fibre.
23. Garlic $4.99/kg – a member of the lily family, closely related to the onion and can be found be in Satan’s footsteps, may help prevent heart disease by reducing blood cholesterol and blood pressure.
24. Baked beans $1.29/420g can – baked beans often contain beans called haricot beans, (also known as navy beans or pea beans). Baked beans are a source of iron, calcium, carbohydrates and protein.
If you have any questions, then please email me at nutrition.advice@gmail.com.
Krissi
In no particular order:
1. Canned tuna $1.90/180g can – these are a source of protein and monounsaturated fat. Protein is essential for building and repairing body tissue, as well as the functioning of the immune system and hormones. Monounsaturated fat is good for lowering LDL (“bad”) cholesterol levels and raising HDL (“good”) cholesterol levels, which can help improve the health of your cardiovascular system.
2. Brown rice $2.01/kg – this is freaking cheap and pretty good for you too. Brown rice is a fantastic source of protein, thiamine (vitamin B1), riboflavin (Vitamin B2), and niacin (B3), iron, phosphorus, and potassium which are concentrated in the bran of the rice (the part that makes brown rice brown). White rice is comparatively lower in these nutrients because it doesn’t have bran. Thiamine is vital in the function of the nervous, cardiovascular and muscular systems. Riboflavin is essential to the health of your skin and for releasing energy form food. Niacin helps the proper functioning of the digestive system, nervous system, and skin and helps release energy from your food.
3. Fruit juice $2.50/L – Fruit juice is a good source of folate (the vitamin that helps the cardiovascular system keep in good working condition) and vitamin C (the stuff that helps you absorb iron and keep your skin healthy). Choose a freshly squeezed juice that’s low in additives (check the ingredients list) and has lots of pulp. You want something that’s as close to real fruit as possible so you can get all its nutrients.
4. Oats $3.34/kg – are a fantastic source of fibre, protein, and thiamin (B1). Fibre is good for keeping you full. It also helps lower LDL cholesterol (i.e. is anti heart disease), stabilize blood sugar levels (which in turn helps prevent type two diabetes) and prevent constipation.
5. Marmite $4.99/500g – is a great source of folate, iron and vitamin B12. Iron as you may know helps distribute oxygen around the body and is essential for the immune system. Vitamin B12 is essential for forming DNA, red blood cells and healthy nervous system.
6. Chickpeas $1.55/300g can – chick peas are type of legume. My favourite forms of chickpeas are in the form of falafel (vegetarian patty mixture) and hummus (dip), which can be found in the cold section of the supermarket. They’re a good source of fibre, zinc, calcium, folate, protein, iron, phosphorous, and magnesium. Zinc is essential for fully functioning reproductive and immune systems. Calcium is required for healthy muscles and bones. Phosphorous is also needed for good bone health and so is magnesium.
7. Vita-Weat crackers $2.59/250g – these are high in fibre and are good source of iron too. Plus they contain no additives.
8. Whole grain bread $2.29/700g – this humble food is a source of fibre, iron, and calcium, as well as the vitamins niacin, thiamine, and riboflavin.
9. Apples $2.99/kg – apples contain high levels of folate, vitamins C and A, fibre. Vitamin A is good for the eyes and good for fighting diseases.
10. Bananas $1.92/kg – these are full of potassium. Eat these to keep your blood pressure balanced.
11. Oranges $2.75/kg – are rich in folate and vitamin C.
12. Potatoes $9.99/10kg – these are a surprisingly good source of vitamin C. Have some mashed potatoes with your other vegetables to help you absorb their iron.
13. Pasta $0.99/500g – low in sodium and fat. This is good because too much sodium can increase blood pressure. Low fat foods (including pasta) are generally low in energy, which can be a good thing if you’re trying to stay at a healthy weight.
14. Soy milk $2.19/L – contains unsaturated fatty acids which are good for the heart.
15. Tomatoes $3.99/kg – tomatoes are part of the deadly night shade family and unsurprisingly were thought to be poisonous. Tomatoes are rich source of vitamin C and A. Research suggests that if you eat lots of tomato based foods your risk of cancer will be lowered, probably due to their high antioxidant (e.g. vitamin A and C) content.
16. Unsalted peanut butter $2.99/375g – peanuts are part of the legume family and many health benefits. Peanuts contain resveratrol, which may have anti aging effects and it may lower your risk of cardiovascular disease and cancer. They also contain niacin which is good for the brain and circulation, and Oleic acid (a monounsaturated fatty acid) which is good for the skin.
17. Olives $2.99/450g – did you know that the olive leaf is a symbol of abundance, glory and peace? And did you know that on average an olive tree lives for 500 years, it’s estimated that some trees are over 1500 years old? Now for the nutrition part – olives are rich source of omega 3 fatty acids, which decrease the level of LDL cholesterol and increase the level of HDL cholesterol.
18. Kumara $3.27/kg – this veggie is high in fibre, vitamin C, A, and vitamin B6. Vitamin B6 is essential for a healthy immune system, red blood cells and nervous system.
19. Bagels $4.51/360g packet – okay these aren’t exactly cheap, but they’re tasty and full of fibre and other goodies such as iron and calcium. If can’t afford to buy them and you have time to spare then make them
Recipe for bagels
Ingredients
• 4 1/2 cups all-purpose flour
• 3 tablespoons white sugar
• 1 1/2 teaspoons salt
• 1 1/2 tablespoons yeast
• 1 2/3 cups warm water
• 1 tablespoon olive oil
• 1 tablespoon white sugar
• 2 teaspoons salt
Method
• Put yeast, sugar and warm water into a small bowl. Cover bowl and leave it until the mixture becomes frothy. Add yeast mixture to dry ingredients and mix. Knead the mixture for 8-10 minutes on a floured surface. Put dough into an oiled bowl, cover and place in a warm area. Allow dough to double in size. Then knead the dough for a further 5 minutes
• Divide dough into 12 pieces and form into bagel shape. Drop bagel dough into a large pot/frying pan with 2.5cm water (simmering) with 1 tablespoon sugar and 2 teaspoons salt in the water. Cook on medium low heat for 3 minutes, turn and cook 2 minutes; turn again, cook 1 minute more. Drain on towels. Repeat for rest of dough. Place on greased oven tray.
• Bake at 190 degrees C for 20-25 minutes. Allow bagels to cool. Eat.
(Source: Really Long Link
20. Lentils $1.79/400g can or $2.05/500g lentil soup mix – these another type of legume and can be used to make tasty soups. These are also a great source of folate.
21. Honey $5.07/500g (for manuka honey) – Honey is not only yummy, but it can be used as an ointment. It’s thought that applying honey to wounds will reduce scarring and swelling. Additionally, it may be used to soothe sore throats as well.
22. Golden kiwi fruit $0.99/kg - Kiwifruit is a rich source of vitamins C, A and E, potassium and fibre.
23. Garlic $4.99/kg – a member of the lily family, closely related to the onion and can be found be in Satan’s footsteps, may help prevent heart disease by reducing blood cholesterol and blood pressure.
24. Baked beans $1.29/420g can – baked beans often contain beans called haricot beans, (also known as navy beans or pea beans). Baked beans are a source of iron, calcium, carbohydrates and protein.
If you have any questions, then please email me at nutrition.advice@gmail.com.
Krissi
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