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Article: 25 Good, Cheap Foods to Keep in Your Kitchen

I love this article printed on yesterday's Yahoo News.  It is a great resource of basic, healthy ingredients we can all keep on hand, comparing their "in store" prices per serving.  While feeding our families on a budget, I would highly consider purchasing many of these ingredients in bulk at your local Sam's Club or Costco, and stocking up when you hit sales and coupons at your local grocery chain.  You can find the original article HERE.

25 Good, Cheap Foods to Keep in Your Kitchen

By SparkPeople.com

By Stepfanie Romine, co-author "The SparkPeople Cookbook"

The cost benefits of cooking at home far outweigh the money you'll save by cutting processed and takeout foods from your family's diet. We surveyed a major East Coast metropolitan grocery chain to determine these prices. Costs will vary according to where you live, but this list represents foods that traditionally offer great health value while being kind to your wallet.

Protein

• Canned salmon: $2.89 for 14.75 ounces (59 cents per serving)-Get your omega-3s for less. Salmon is full of these healthy fats, which help lower cholesterol and prevent heart attacks.
• Chicken breasts: $3.49 per pound (87 cents per serving)-Easy-to-prepare and versatile, chicken is full of lean protein, which helps keep you fuller longer.
• Natural peanut butter: $3.39 for 16 ounces (42 cents per serving)-Skip the sugary, processed varieties and spread the real stuff on whole-grain bread. Throw a tablespoon in smoothies or yogurt, use it as a dip for carrots and pretzels, or mix it with a bit of low-sodium soy sauce, brown sugar and garlic, then thin with water for a quick sauce.
• Canned beans: 84 cents for 15 ounces (22 cents per serving)-Bulk up soups and stews while getting protein and fiber. Try chickpeas or black beans if you're not a fan of kidneys or pintos. Drain, rinse, and puree with lemon juice, garlic, cumin, and a bit of vegetable broth for a quick dip.
• Eggs: $1.99 for a dozen large (17 cents per serving)-Not just for breakfast, eggs are among the easiest foods to cook. If you're watching your cholesterol, scramble one egg and two egg whites. Add onion and spinach and you've got a great omelet.
• Dried lentils: 79 cents per pound (20 cents per serving)-Full of protein and fiber, lentils cook in just 15 minutes! Throw some in soups and stews or cook with curry powder for a quick, spicy meal.
• Almonds: $3.99 for 9 ounces (44 cents per serving)-Get vitamin E, fiber, and protein while satisfying a crunchy craving. Nuts are rich in an amino acid that could be linked to heart benefits. Chop up a few raw ones and throw them on yogurt, or add them to a salad.

 

Fruits

• Frozen fruit and berries: $2.99 to $5.99 per pound (75 cents to $1.50 per serving)-Since fruit is frozen at the peak of freshness, frozen fruit is a great way to get the health benefits of summer's bounty all year round. Berries are very low in calories, but full of vitamins and antioxidants. Frozen berries can be used in oatmeal or drained and baked into muffins and quick breads. Throw some in the blender with milk or yogurt for a healthy treat.
• Apples: 68 cents each-They might not keep the doctor away, but apples are actually full of antioxidants, which help slow the progression of age-related diseases
• Bananas: 35 cents each-Slice one on your morning yogurt or oatmeal for some added fiber and only 100 calories or so. Snack on a potassium-rich banana to prevent cramps after a workout.
• Grapes: $2.99 per pound (75 cents per serving)-Freeze grapes for a low-calorie dessert or snack. Grapes-especially the dark purple ones-contain plenty of antioxidants that are known to help heart health.

Vegetables

• Romaine or other hearty lettuce: $1.99 per head (66 cents per serving)-Banish the iceberg and choose sturdy Romaine for your salads. It will give you more fiber and nutrients, plus a satisfying crunch.
• Carrots: $2.79 for 3 pounds (23 cents per serving)-Mom was right. Carrots are good for your eyes, thanks to the antioxidants they contain, including beta-carotene. (That's what makes them orange!) Dip them in hummus (made from canned beans), natural peanut butter, or low-fat dressings.
• Frozen spinach: $2 for 16 ounces (50 cents per serving)-Thaw and drain this good-for-you green, then toss it in omelets, soups, stir-fries, and pasta sauces. Spinach is full of vitamins A, C, K, plus fiber and even calcium.
• Canned tomatoes: $1 for 14.5 ounces (28 cents per serving)-Choose low-sodium or no-salt-added varieties and throw a can in pasta sauces or chili to stretch a meal. Puree a can with a cup of skim milk and season to taste for your own tomato soup. You'll get a dose of vitamins A, B and C and lycopene, an antioxidant known to prevent cancer.
• Garlic: 50 cents per head (5 cents per serving)-Ditch the bottled and powdered stuff if you want to reap more of the myriad health benefits. Pungent and tasty, garlic can help lower cholesterol and blood clots, plus it can have a small effect on high blood pressure. Crush or chop it to release more of the antioxidants.
• Sweet potatoes: $1.49 per pound (37 cents per serving)-Aside from being sweet and delicious, these bright root vegetables are a great source of fiber and antioxidants. Bake, mash or roast them-you'll forget about those other, paler potatoes.
• Onions: 97 cents each (32 cents per serving)-Like garlic, this pungent vegetable is full of health benefits. Onions have been proven to lower risks for certain cancers, and they add lots of flavor with few calories. Try roasting them to bring out their sweetness and cut their harsh edge. (If you well up while cutting them, store onions in the fridge for a tear-free chop.)
• Broccoli: $2.49 per pound (63 cents per serving)-Broccoli is a superstar in the nutrition world: full of fiber, it will provide you with vitamins A and C, and a host of antioxidants.

 Whole Grains

• Whole-wheat pasta: $1.50 for 13.25 ounces (45 cents per serving)-With a nutty flavor and a subtle brown color, whole-wheat pasta perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add more wheat pasta for a burst of fiber and nutrients.
• Popcorn kernels: $2.39 for 32 ounces (30 cents per serving)-Air-popped popcorn has just 30 calories and a trace of fat. Pop a few cups, spritz with olive oil or butter spray and sprinkle on your favorite seasonings for a guilt-free treat.
• Brown rice: $1.49 for 16 ounces (19 cents per serving)-Brown rice is a great side dish, but you can also use it to help stretch your ground meat. Mix a cup of cooked rice with 8 ounces of lean ground beef next time you make meatloaf to save 45 calories and 5 grams of fat (and some money) per serving.
• Oats: $3.19 for 42 ounces (15 cents per serving)-Oatmeal is a hearty breakfast, but you can also cook sturdy steel-cut oats in chicken broth for a savory side dish. Or, mix oats with ground turkey to stretch your meatballs.

Dairy

• Quarts of low- or fat-free yogurt: $2.49 for 32 ounces (47 cents per serving)-Buy large containers of plain or vanilla yogurt, then add real fruit. You'll save money and calories by not buying fancy, single-serve cups.
• Gallon of skim milk: $3.04 (19 cents per serving)-It really does a body good. Full of calcium and protein, milk can help stretch a meal. Pair an eight-ounce cup with a piece of fruit or a granola bar for a filling snack.

Reprinted from The SparkPeople Cookbook: Love Your Food, Lose The Weight (c) 2011 by SparkPeople, Inc. Permission granted by Hay House, Inc., New York, NY 10033. Available wherever books are sold.

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Beans and lentils: Good for more than just chili, legumes add fiber and protein to any meal in a flash.

 

 

Busy Mom's New Favorite Coffee Maker!

I recently mentioned on our Facebook page how we were currently in the market for a new coffee maker.  Our old model was a typical, CHEAP glass drip coffee maker that I paid $15 for, at full retail price.  It wasn't even supposed to be in the house, to be truthful.  It was a cheap coffee maker that I bought to keep in our RV.  But when we moved, our "good" coffee maker broke, and well, I had a back up.  And 2 years later, we were STILL using the back up coffee maker. LOL

When I put the question out there on which coffee maker to try out next, only one answer came back, Keurig. 

But after much thought, I couldn't do it.  The price tag, for one, was much more that I wanted to spend at approximately $140, and even more importantly, I just couldn't see myself spending so much money on their individual coffee "pods".  I have 4 coffee drinkers in my home, not to mention what I consume alone.  There was the option of the additional "My K Cup", for an additional $20, to brew my own coffee beans by the cup, but then I would be filling the single cup filter and dumping, over and over again.  That's just too much work for me!  LOL 

My discovery of the Hamilton Beach Brew Station Deluxe, was truly accidental.  My family and I were wandering down the coffee isle at our local Fred Meyer, when my husband pointed it out to me.  It was on sale for $39.99 and came with a store gift card for $10, bring the price down to just $29.99!  Now this was a price I could handle and was willing to give this nice looking machine a shot.  After all, if we didn't like it, I could just bring it back to the store, right?  Well let me tell you, I LOVE THIS MACHINE!!!

As a 12 cup machine, this is a great size for my coffee loving family.  I love how the filling tank doesn't drip all over my counter when filling.  It also has see through windows showing how much coffee is left in your reservoir tanks.   It also has a beautifully lit display with a programmable timer, and settings for smaller pots of coffee as well as stronger tasting coffee.  Best of all, the coffee gets hot and stays hot FOR 4 HOURS without any burnt or bitter taste!  Want to sweeten the deal?  This thing makes iced coffee too!

You can find the Hamilton Beach 47454 Brew Station Deluxe  on Amazon.  If you are in the market to try this marvelous coffee maker, be aware that the 47455E model, sold in Costco stores, is not the same machine, and receives MUCH lower reviews.