15 Superfoods for Less Than $20

As many of you may know, I have worked for years with respected researcher Sam Graci, the originator of the Superfood movement with greens+ and his many award winning books on superfoods. So it is without hesitation that I kick into high gear this week about superfoods, since they can detox you, increase energy and fat loss as well as spike brain function and more.

“Thanks for the inspiration Sam” – Patrick Sam Graci, Author "the Power of Superfoods" and Patrick McGuire, EmpoweredNutrition.com

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.

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.

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.

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.)

4. Sweet Potatoes

Sweet, savoury, and downright delicious, nothing beats this winter staple. Sweet potatoes are loaded with fiber, protein, vitamin A, and vitamin C.

5. Cabbage

Roger Doiron says, “what cabbage lacks in sex appeal and trendiness it makes up for in dependability and productivity.” He’s right. Cabbage is cheap and just like broccoli, it’s a cruciferous super veggie.

6. Apples

Apples are our best foodie friends. Sweet, tangy, crunchy, and low in calories, apples have fiber and tons of phytochemicals or antioxidants that serve to fight free radicals in the body that cause disease and aging.

7. Quinoa

At $3-5 a pound quinoa is cheap and nutrient dense. Quinoa is a complete protein and can substitute for less sustainable proteins. Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc.

8. Brown Basmati Rice

Talk about cheap, rice is one of the least expensive foods in the world. At just a few dollars a pound, a little goes a long way. I also love brown basmati rice, It’s an excellent source of manganese and a good source of the minerals selenium and magnesium.

9. Barley

Barley is one of my favourite grains. The little bubbles burst in your mouth, full of flavor. Barley is rich in manganese, selenium, phosphorus, copper, magnesium, iron, zinc and potassium.

10. Adzuki Beans

Beans are one of the least expensive protein sources. In fact, these little guys contain some of the highest levels of protein and the lowest levels of fat of any variety of beans. They also contain high levels of potassium, fiber, B vitamins, iron, zinc, and manganese. (See 21 vegetarian protein sources.)

11. Black Beans

This is an obvious one, but no less important. Black beans are a good source of folate, dietary fiber, manganese, protein, magnesium, vitamin B1 (thiamin), phosphorus, and iron.

12. Flaxseed

Omega 3 fatty acids are an ever important building block nutrient that like B12, the body cannot produce on its own. Don’t worry because you can get the nutrient without fatty fish. Instead, get it from flaxseed.

13. Sunflower Seeds

Sunflower seeds are one of the least expensive seeds that you can buy in bulk and if you buy the raw variety, they’re quite good for you as well. Sunflower seeds have 76 percent of the RDA for vitamin E.

14. Sesame Seeds

Great for sprinkling on all your favourite Asian dishes, who knew that they were so good for you? Again, a little goes a long way with this one. You don’t need a whole lot to absorb the benefits. Sesame seeds are rich in calcium and magnesium. Who knew?

15. Almonds

I saved the best for last. If you’re not eating almonds, it’s time to start. Almonds are good for heart health and loaded with vitamin E, an antioxidant that keeps you from aging.


Original excerpt modified from Sara Novak, Planet Green


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