[blindweightwatcher] get some bang for your buck
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Mon, 16 Feb 2009 17:15:38 -0600
Grand Forks Herald
EDGY VEGGIE: Get some bang for your buck
Ellen Kanner, Grand Forks Herald
Published Wednesday, February 11, 2009
Cost-effective grocery shopping means getting maximum value from your
purchases. Here are my top picks of foods that deliver the most
nutrition for less money:
- Lentils: These cheap pantry staples are a fabulous source of
folate, fiber, iron and protein. Among the least expensive legumes,
lentils are the easiest to prepare because they don't need presoaking
like their bean buddies. (Iberia, 12 ounces, $1.19.)
- Whole-wheat pasta: Quinoa provides more protein plus goodly amounts
of fiber and minerals, but cheap it's not (Arrowhead Mills organic
quinoa, 14 ounces, $4.69). Whole wheat pasta runs a close nutritional
second, with your full recommended 48 grams of whole grains in one
serving, and is easier on the wallet (Mueller's whole grain
spaghetti, 12 ounces, $1.19). It outperforms brown rice when it comes
to iron, protein and fiber and costs less (Gourmet House organic
brown rice, 14 ounces, $1.69)
- Grapefruit: It's rich in cancer-busting lycopene and crazy with
vitamin C. Fresh, local, in season, ripe and cheap, it was $3.59 for
a 5-pound bag at my store last week. That's half a dozen grapefruit
at 60 cents apiece. They keep for weeks in the fridge.
- Strawberries: Florida berries are $2.50 per pound, and they'll be
cheaper as strawberry season peaks. They're higher in vitamin C than
cherries, which are $2.49 a pound but are flown in from Chile.
Wasting fossil fuel when a better option is right at hand isn't cost
effective for you or the planet.
- Greens: Florida leafy greens such as Swiss chard and kale are in
season at about $2.99 per bunch. Other seasonal Florida crops (green
beans, zucchini, eggplant) cost less per pound, but greens are
nutrient-rich, loaded with antioxidants, vitamin C, vitamin K, fiber
and calcium. They offer more vitamin C than green beans, more calcium
than milk. Splurge. You're worth it.
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- » [blindweightwatcher] get some bang for your buck - Jan Bailey
