Cheap nutritious foods
June 22nd 2008 00:03
1. 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.
2. 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.
3. 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.
4. 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.
5. 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
6. 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.
7. 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.
8. Golden kiwi fruit $0.99/kg - Kiwifruit is a rich source of vitamins C, A and E, potassium and fibre.
9. 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.
10. 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.
2. 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.
3. 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.
4. 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.
5. 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
• 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
6. 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.
7. 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.
8. Golden kiwi fruit $0.99/kg - Kiwifruit is a rich source of vitamins C, A and E, potassium and fibre.
9. 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.
10. 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.
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