Tag Archives: eggs

On a budget? 10 really cheap but healthy foods

Do you experience sticker shock when you go to the grocery store?

I do.

And yet the Obama regime keeps insisting the inflation rate is really low. That’s because, oh so conveniently, the feral [sic] government doesn’t include the prices of food and gas in computing the rate of inflation!

But high grocery prices should not mean that you and your family must forsake nutrition.

Here are ten inexpensive but nourishing and delicious foods, from Refreshing News:

1. Bananas

If you want a low-cost treat, you don’t have to go for something unhealthy like processed candy. Bananas, which are high in potassium, vitamin B6, and vitamin C, make a wonderful treat at less than a quarter each.

2. Brown Rice

Rice is the world’s most widely eaten staple for a good reason: It provides so much energy at such low cost. Brown rice, which has not had the bran and germ removed, is higher in minerals like magnesium and zinc than white rice and also has a lower glycemic index, making it the healthier option.

3. Cabbage

The humble cabbage is a thrifty cook’s dream. A 5 lb. head of cabbage will generally set you back three dollars. In spite of its low cost, it packs a nutritional punch and is loaded with vitamins and minerals like Vitamins K and C, iron, calcium, and potassium. Cabbage is also low in calories!

Bugs Bunny

4. Carrots

There’s a reason why Bugs Bunny is crazy about carrots! Carrots are good for you, being high in vitamin A, thiamin, niacin, folate, vitamin B6, and a host of other nutrients. They are also inexpensive and very low on calories.

5. Dried Beans

Protein is often the most expensive element of a meal, but beans are one of the rare exceptions. You can usually buy a 1 lb. bag for a dollar (or less), which is much less than you’d pay for an equivalent amount of meat, but with much less fat and none of the cholesterol. In addition to protein, beans are also high in folate, iron, fiber, and other nutrients.

6. Eggs

Even the most expensive organic free-range eggs come in at less than 50 cents an egg. For that price, you get an exceptional source of protein that is high in B vitamins and anti-oxidants. Eggs are also very versatile and can be worked into almost any dish.

7. Parsley

Often used as a mere garnish, parsley is actually a nutritional dynamo, packed with antioxidants, and vitamins C and A. It’s also an ingredient in traditional medicine, with proponents who claim it’s useful in treating everything from gastrointestinal issues to menstrual problems. Parsley is also cheap, at less than a dollar a bunch.

Rutabaga hashRutabaga hash

8. Rutabagas

Better known as turnips, rutabagas are high in vitamins C and B6 and minerals like calcium, magnesium, and phosphorous, the rutabaga is a nourishing vegetable with a unique taste. Rutabagas can be boiled, roasted, or mashed. Unlike so many vegetables, rutabagas keep well, so you can buy them in bulk.

9. Canned Sardines

Like many fish, sardines are high in healthy omega-3 fatty acids, but unlike many larger fish, they are low in mercury and PCBs. That makes them a wonderful choice, especially for women who are pregnant or nursing. Even better, canned sardines which can be eaten as is, cooked, added to a sauce, or almost anything else you can think of, are one of the most affordable fishes on the market.

10. Sweet Potatoes

Being a hardy tuber that stores well makes sweet potatoes a lot cheaper than many other vegetables. And that’s great news, because they are also loaded with potassium, Vitamin A, and fiber.

Here’s another incentive to eat these 10 cheap but healthy foods: They are all low in calories! There’s a reason why vegetarians tend not to have the obesity problem that plagues so many Americans. 😉



5 foods that make us smarter

From Refreshing News, Dec. 6, 2012:

1. Oily fish

oily fish

If you struggle to remember what day it is or what you had for dinner an hour ago, consider stocking up on the ultimate brain food, oily fish. Omega-3 fatty acids – found in oily fish such as salmon, herring, mackerel and sardines – are invaluable for just about every part of our body, and it seems our brains are no different. Researchers from the University of Kuopio in Finland found that eating oily fish three times a week reduces the risk of brain problems by 26% and prevents against memory loss.

2. Leafy greens


Dark, leafy greens such as spinach, kale and broccoli are packed with antioxidants, including vitamin C and beta-carotene, which are essential to keep your body and brain in good health. They are also a good source of folate, which can help to speed up information processing and memory recall. Research results published in the American Journal of Clinical Nutrition also indicated that the folate found in leafy green vegetables can help to protect against cognitive decline in old age.

3. Eggs


Egg yolks are nutritional powerhouses packed with many vitamins and minerals essential for good brain function. This cheap and versatile ingredient is a good source of iron, which is essential for creating red blood cells which carry oxygen to the brain, helping to keep your mental faculties sharp and to keep you alert and focused. Eggs are also a good source of vitamin B12 – a deficiency of which can lead to memory loss and confusion – and iodine, which has been shown to improve problem-solving abilities even in only mildly deficient children.

4. Green tea

green tea

As your brain is made up of around 80% water, keeping it properly hydrated is vital for helping it to function at optimum levels. However, if you’re not a fan of regular water, swapping it for a cup of green tea could have added benefits for your brain. A Korean study has found that green tea can help to increase mental alertness and enhance your memory. Researchers have also found that the antioxidants found in green tea can help to protect the brain and reduce risk of dementia.

5. Chocolate


No, it’s not just wishful thinking – chocolate really is good for you! While chomping on bars of milk chocolate is unlikely to improve your IQ score, dark chocolate is rich in brain-boosting chemicals, called flavonoids, which can enhance your cognitive skills. Research has found that flavonoids induce the creation of new neurons in the brain and also improve their ability to form new memories. Studies also show that flavonoids improve blood flow to the brain. One study of adult women found that when given flavonoid-rich chocolate drinks, the blood flow to participants’ brains increased within two hours and they performed better on a complex mental task.


I actually love salmon, broccoli, green tea, eggs, and chocolate! Heavenly….