Frugal Kitchen Tips

Posted by: DeputyHeadmistress on Friday, February 11th, 2011

 

Keep berries, grapes, etc fresher longer in the fridge by storing them in a colander.  The colander, unlike a plastic bag, allows cold air to circulate.

Lettuce gone limp?  You might be able to refresh it by soaking an hour in the fridge in a bowl of cold water and  the juice of  half a lemon.

Keep mushrooms fresh longer by storing them in a paper bag instead of the plastic container.
Put sprouts in a paper bag, too, or line a plastic bag with paper towels to absorb excess moisture.
Instead of storing gingerroot in the fridge, get a pot of clean, dry sand, and bury it.  Store in a cool, dry (and dark) place.  As you cut pieces of ginger off, try covering the cut end with a small dab of oil and just enough plastic wrap to cover the cut end.

When opening a can of fruit, save the syrup.  Use in:

• Fruit soups
• Jello
• to drink
• in granola instead of milk or yogurt
• as the liquid in a batch of muffins

Have a cheap and tough cut of meat to cook?  Try this Chuck Steak Paisano- it's a frugal way to use a tougher cut of meat.

Have a bit of leftover meat?  Try these ways of using it up while stretching your food dollars

Raining Hot Coupons New Feature….(Updates Via Text Message!)

by Raining Hot Coupons on February 27, 2011

I am so excited to announce this fun, new feature! For those of you that don’t want to miss a HOT deal, I’ve got a great announcement for you (you can still get updates immediately via Facebook here too)! You can now get the HOTTEST, time sensitive deals from Raining Hot Coupons sent right to your cell phone via text message!
It’s very easy to sign up for…All you need to do is send a text message to 40404 saying “Follow RainingCoupon” (note: there is no “S” at the end). You will then get a text message back letting you know you are signed up (this can take a few minutes)! You do not need to have a Twitter account to use the service and it is completely FREE!
Just so you know, this will NOT send you all the deals….only the HOTTEST, time sensitive ones and will be used sparingly. You can also cancel at anytime.
Standard text messaging cell phone rates apply, but this service is 100% FREE!

Door to Door Organics

What Is Door to Door?

Door to Door Organics delivers fresh organic produce and groceries throughout Colorado, the Kansas City area, Michigan, and the Chicago area (new!).  http://www.doortodoororganics.com/

Watch Free Online Movies

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Learn the coupon rules at giant retailers

Learn each chain’s coupon policy:

• BJ’s takes manufacturers’ coupons, which can be combined with its member offers.
• Costco doesn’t take manufacturers’ coupons but mails store coupons.
• Sam’s Club doesn’t accept manufacturers’ coupons but e-mails eValues savings to premier members.

— By Emily Hendricks Turnier

Organic and Eco-Friendly Round Up for 2/20

Sunday, February 20, 2011

Eco-friendly & Organic Coupon Round Up: Feb 20

Hunting for coupons takes time, especially when you are only looking for organic and eco-friendly varieties. This is why Your Green Helper compiles all of the available organic and eco-friendly printable online coupons. 

Starting in 2011, I will be posting an updated Eco-friendly and Organic Coupon Round Up twice each month. Some of the coupons below are not organic but they are healthier alternatives!

Top Coupon Deals
$1.00/1 Simply Orange
$1.00/1 So Delicious Coconut Milk
$0.50/1 Simply Asia
$0.75/1 Annie’s Breakfast Cereal
$0.75/1 Annie’s Pretzels
$1.00/1 Wolfgang Puck Organic Canned Soup (Target)

All You Magazine Online
$1.00/1 Seventh Generation Product
$0.50/1 Odwalla
$1.00/1 Simply Orange
$1.00/2 Quaker Oatmeal
$1.00/1 So Delicious Coconut Milk
$1.00/1 Udi’s Product
$0.50/1 Simply Asia
$1.00/1 Truvia Natural Sweetener
$1.00/1 Pacific Breeze Tea
$1.00/1 North Sea Coffee Company
$1.00/1 Similason Dry Eye Relief
$2.00/1 Nature’s Bounty Your Life Multi-vitamins

Betty Crocker*
$1.00/2 Muir Glen Products
$1.00/4 Larabar Bars
*Requires registration to print coupons.

Brown Cow*
50¢/3 6oz Cream Top Yogurts
50¢/3 6oz Low Fat Yogurts
50¢/3 6oz Non Fat Yogurts
50¢/1 32oz Cream Top Yogurt
50¢/1 32oz Low Fat Yogurt
50¢/1 32oz Non Fat Yogurt
50¢/1 Multi-pack Greek Yogurt
50¢/2 5.3oz Greek Yogurt
50¢/1 16oz Greek Yogurt
*Requires entering email address. However, you can opt out of receiving emails.

Cool Savings
$0.60/2 Blue Diamond Products
$0.60/2 Blue Diamond Bold Almonds
$1.00/1 Smart Balance Milk
$1.00/2 Smart Balance Butter Spreads
$1.00/1 Fruit2Day
$1.00/2 Boca Burgers
$1.00/1 Truvia Natural Sweetener
*Requires entering email address. However, you can opt out of receiving emails.

Coupons.com
$1.00/1 Simply Orange
$1.00/1 So Delicious Coconut Milk
$0.50/1 Simply Asia
$1.00/1 Udi’s Product
$1.00/1 Truvia Natural Sweetener
$1.00/1 Pacific Breeze Tea
$1.00/1 North Sea Coffee Company
$1.00/1 Similason Dry Eye Relief
$2.00/1 Nature’s Bounty Your Life Multi-vitamins

Coupon Network
$0.60/1 Smart Balance Buttery Sticks
$1.00/1 Chef’s Request Beef Steaks
$1.00/1 Chef’s Request 100 Calorie Packs
$1.00/1 Chef’s Request Fillets
$1.50/2 any Chef’s Request products
$1.00/1 Sundown Natural Vitamins
$2.00/1 Nature’s Bounty Your Life Multi-vitamins
$0.60/1 Smart Balance Cooking Oil
$0.60/1 Smart Balance Peanut Butter

Earth’s Best
$1.50/1 TenderCare Chlorine Free Diapers
$1.00/7 Organic Baby Food
$1.00/2 Sesame Street Products
$5.00/1 Organic Infant Formula
55¢/1 Organic Infant Cereal

Earth Fare* 
$0.50/1 Andrew and Everett Pre-Sliced Provolone
$0.75/1 Applegate Frozen Breaded Chicken Item
$1.00/1 Aura Cacia Bubble Bath
$0.75/1 Bigelow Tea
$0.50/1 Cascade 32oz Yogurt
$1.00/1 Cascal Fermented Natural Soda 4-pack
$1.00/1 Castello Soft Blue Cheese 1 pound
$0.50/1 Chef Ricardo’s Sauce
$1.00/1 Childlife Product
$1.00/1 Counter Culture Coffee
$1.00/1 Omega Surge 30ct
$2.00/1 Deep Sleep
$1.00/2 EatSmart Naturals Snacks
$1.00/1 Eden Organic Fruit
$1.00/2 Earth Fare Prepackages Nuts, Granola or Dried Fruit
$1.00/1 Earth Fare Fresh Pork
$1.50/1 American Health Ester-C
$1.00/1 Floradix Liquid Iron or Floravital Liquid Iron
$0.75/1 Galaxy Nutrition Foods
$3.00/1 Garden of Life RAW Products
$2.00/1 Green Genuis Trash Bags
$2.00/1 Greens+ Products
$1.00/2 Guiltless Gourmet Products
$0.50/1 Coconut Dream
$0.50/1 Rice Dream
$0.50/1 Imagine Soup, Stock or Broth
$2.00/1 Jarrow Formulas
$0.30/1 Jovial Organic and Gluten Free Pasta
$1.00/2 Kashi Products
$1.00/1 Larry’s Beans
$1.00/3 Liberte Yogurt
$0.50/1 LeGrand Pesto, Tapenade or Sauce
$1.00/2 Lifeway Kefirs
$1.00/1 Lundberg Risotto or Couscous
$1.00/1 Melitta Cone Coffee Filters
$1.00/1 Miso Master Organic Miso
$1.00/1 Moody Blue Smoked Blue Cheese 1 pound
$1.00/2 Newman’s Own Pretzels
$3.00/1 New Chapter Wholemega
$0.50/1 Organic Valley Cheese
$0.50/1 Organic Valley Cottage Cheese
$0.50/1 Organic Valley Half and Half
$0.50/1 Organic Valley Single Serve Milk Multipacks
$4.00/1 pH Ion Balance
$1.50/1 Pomology
$1.00/1 Rainbow Light ThinBerry Diet
$1.00/1 Seventh Generation Feminine Care
$0.75/1 Rudi’s English Muffins
$1.00/1 Sukki’s Gourmet Indian Foods
$1.00/1 Talent 1 pint
$0.50/1 Spectrum Culinary Oil
$0.50/1 Terra Chips
$0.50/1 Udi’s Product
*Only redeemable at Earth Fare now!

Eat Better America*
$1.00/2 Muir Glen Products
$1.00/4 Larabar Bars
*Requires registration to print coupons.

HealthESavers
$2.00/1 Carlson CoQ10
$2.00/1 Carlson Elite Omega-3 Gems
$1.00/1 Barbara’s Cheese Puffs
$0.75/1 Annie’s Breakfast Cereal
$0.75/1 Annie’s Pretzels
$1.00/1 Barlean’s Olive Leaf Complex 8oz
$2.00/1 Barlean’s Olive Leaf Complex 16oz
$1.00/2 Simply Organic Seasonings

Honest Tea*
B1G1 Free 64oz multi-serve Honest Kids
50¢/1 any Honest Tea or Honest Ade
75¢/1 any 8-pouch carton of Honest Kids
75¢/1 Honest Tea 64oz
*Requires registration to print coupons.

Horizon Organic*
55¢/1 any 3-pack of Single Serve Milk
55¢/1 any Half Gallon Milk Plus DHA Omega-3
*Requires registration to print coupons.

Mambo Sprouts
$1.50/1 RiceSelect RiceTec
$1.50/1 RiceSelect Texmati
$1.00/2 Stonyfield Okios Greek Yogurts
$0.50/1 Celestial Seasonings Tea
$0.75/1 Santa Cruz
$1.00/1 Organic Valley Soy Milk
$1.00/1 Udi’s Muffins or Cinnamon Rolls
$1.00/1 Country Choice Organic
$0.55/1 San-J Cooking Sauce
$0.55/1 Frontera Product
$0.75/1 R.W. Knudsen 4-pack Sparkling Essence
$1.00/2 Helio Organic Kefirs
$0.75/1 Lundberg Farms Rice Cakes
$1.00/1 Mary’s Gone Crackers
$2.00/1 Grass Point Farms
$2.00/1 Numi Puerh Tea
$1.00/1 Divine Chocolate
$1.00/2 Lifeway Kefirs
$1.00/1 Organic Valley Yogurt
$1.00/1 Frontera Salsa or Dip
$0.20/1 Jane’s Krazy Seasonings
$3.00/1 Country Life
$1.00/3 Q.bel Chocolate Wafers
$1.25/1 Equal Exchange Coffee
$5.00/1 Garden of Life Raw Calcium Vitamins
$1.00/1 So Delicious Coconut Milk
$5.00/1 Bach Emotional Eating Support Kit

Nasoya
$1.00/1 Nasoya Product

Newman’s Own Organics
$1.00/1 Pretzels
$0.50/1 Chocolate Bars
$0.75/1 Canned Dog Food
$0.75/1 Licorice

Organic Valley
$1.00/2 Organic Valley Half Gallon Milk or 1 Gallon Milk
$1.00/1 Organic Valley Soy
$1.00/1 Organic Valley 32 oz Yogurt
75¢/1 Organic Valley Cottage Cheese
75¢/1 Organic Valley Cream Cheese
75¢/1 Organic Valley Eggs
$1.00/1 Organic Valley 8 oz or 16 oz Butter
75¢/1 Organic Valley Half & Half or Heavy Whipping Cream
$1.00/1 Organic Valley Cheese 4 oz or larger

Pacific Natural Foods
$3.00/3 Frozen Pizzas

Red Plum
$1.00/1 Nature’s Bounty Your Life Multi-vitamins
$1.00/1 Sundown Naturals
$3.00/1 Nutro Natural Choice Cat Food
$2.00/1 Greenies Dental Chews

Santa Cruz Organic*
$1.00/1 Superfruit Juice
$0.75/1 32 oz Juice
$0.75/1 Chocolate Syrups
*Registration required. However, you can opt out from receiving email.

Seventh Generation*
$1.00/1 Baby Product
$1.00/1 Household or Personal Care Product
$1.00/1 Laundry Product with Dish Product Purchase
*Registration required. However, you can opt out from receiving emails.

Shortcuts.com
$0.60/2 Blue Diamonds Oven Roasted Almonds
$1.00/1 Truvia Natural Sweetener
$1.00/1 Smart Balance Milk
$1.00/2 Boco Burgers
$0.60/2 Blue Diamonds Bold Almonds
$1.00/1 Fruit 2Day
$1.00/2 Smart Balance Butter Spreads

Simply Organic
$1.00/1 any Baking Mix
$1.00/2 any Glass Bottle Spices
50¢/1 any Mini Spice
50¢/1 any 2oz Extract or Flavor
50¢/1 any Grilling Season or Marinade
$1.00/1 4oz Vanilla
$1.00/1 any Grinder
50¢/2 any Seasoning Mixes, Dips or Dressings

Smart Source
$0.60/2 Blue Diamonds Oven Roasted Almonds
$1.00/1 Fruit2Day
$1.00/1 Smart Balance Milk
$1.00/2 Boco Burgers
$0.60/2 Blue Diamonds Bold Almonds
$1.00/2 Smart Balance Butter Spreads
$1.00/1 Truvia Natural Sweetener

StonyField Farm*
$1.00/1 half gallon Milk
$0.50/1 YoKids 8-pack Squeezers
$0.50/1 YoKids 6-pack Yogurt
$0.50/1 Oikos 4-pack Greek Yogurt
$0.50/1 Oikos 16oz Greek Yogurt
$0.50/2 Oikos 5.3oz Greek Yogurts
$0.50/3 O’Soy 6oz Yogurts
$0.50/1 O’Soy Multipacks
$0.50/1 YoBaby 4-pack Meals
$0.50/1 YoToddler 4-pack Yogurt
$0.50/1 YoBaby Drinkable Yogurt Multipack
$0.50/1 YoBaby Whole Milk Yogurt Multipack
$0.50/1 Yogurt Smoothie Multipack
$0.50/1 Fat Free Probiotic Multipack
$0.50/1 Ice Cream or Frozen Yogurt
$0.50/1 B-Well or B-Healthy Yogurt Multipack
$0.50/2 Yogurt 10oz Smoothies
$0.50/3 Yogurts 6oz
$0.50/1 Yogurt 32oz
*Requires newsletter signup.

Target*
$0.60/1 Smart Balance Cooking Oil
$0.60/1 Smart Balance Peanut Butter
$0.60/1 Smart Balance Buttery Sticks
$1.00/1 Wolfgang Puck Organic Canned Soup
$1.00/1 Truvia Natural Sweetener
$2.00/2 Boco Burgers
$1.00/1 Select Seventh Generation Items
*Valid only at Target.

Whole Foods*
50¢/1 Clif MOJO Bar
$5.00/1 Garden of Life Vitamin Code 120 ct. or 240 ct. (Excludes Vitamin Code Liquid, Vitamin Code Kids or Single Nutrient Formulas)
$1.00/1 Udi's Gluten Free Baked Good
$1.00/1 large loaf of Health Starts Here Whole Grain Hearth Bread
$1.00/1 16-oz Whole Foods Market Organic Castile Soap (Almond, Lavender or Peppermint)
50¢/1 32-oz 365 Everyday Value Organic Yogurt
50¢/1 16-oz 365 Everyday Value Organic Whole Wheat Pasta
$1.00/1 365 Everyday Value Powdered or Liquid Laundry Detergent, Fabric Softener Sheets, Automatic Dish Detergent or Dish Soap
$1.00/1 2.5-lb package Nature’s Rancher Individually Quick Frozen Chicken Wings or Boneless Skinless Breasts, Thighs or Tenders
$3.00/1 Eat Right America Nutritarian Handbook
50¢/1 Clif Bar
$1.00/2 DREAM Beverages or Frozen Products
$1.00/1 Earth Balance Organic Soymilk
$1.00/1 Garden of Eatin' Product (3 oz. or larger)
$5.00/1 Garden of Life RAW Meal or RAW Protein Powder
$5.00/1 Garden of Life fucoTHIN or Diet 360
$3.00/1 full size JASON Shampoo or Conditioner
$1.00/1 Kashi TLC Bars
$1.00/2 LARABAR or JOCALAT Bars
$1.00/2 32-oz Organic Helios Kefir Products
50¢/1 Lifeway Bio Kefir 4-pack
$1.00/1 Lightlife Product
50¢/1 LUNA Bar or LUNA Protein Bar
$1.00/1 MaraNatha Nut Butter
$1.50/2 Nature’s Path Organic Flax Plus Cereals or Toaster Pastries
$1.00/2 7 or 8-oz Newman's Own Organics Pretzels
$1.00/1 Organic Valley Lowfat Yogurt
$2.00/1 Rainbow Light Certified Organics Product
55¢/1 San-J Organic Gluten Free Tamari, Cooking Sauce or Dressing
$1.00/2 6-oz Siggi's yogurt
75¢/1 Simply Asia Product
75¢/1 Sokenbicha Bottle
$2.00/1 Spectrum Essentials Supplement
75¢/1 32-oz Stonyfield Fat Free, Low Fat or Whole Milk Organic Yogurt
$1.00/1 Stonyfield YoToddler Organic Yogurt Multipack
$1.00/1 Half Gallon or Quart of So Delicious Coconut Milk Vanilla
*Valid only at Whole Foods Stores.

President’s Day Coupon Round-Up!

Sun, 02/20/2011 - 16:39 |  AnAstuteShopper

Here is a great list of all the printable coupons that are out for Presidents day!Most of these will end on 2/21.

• Aeropostale – 50% Off Everything + $10 off $50 In-store printable coupon
• American Eagle Outfitters – 20% off purchase + Free Shipping with Coupon Code29864001
• Bath & Body Works – Buy 3 Get 3 Free
• The Body Shop – Free Shipping on all orders
• Chadwick’s – Warehouse Sale – Up to 75% off + Extra 25% off coupon + 99¢ Shipping on 2+ items
• Children’s Place – $5 deals for 5 days + Free Shipping on $50+ orders with Coupon Code FSPRESIDENTS
• Coldwater Creek – $20 off Sweaters & Jackets
• Croc’s – Free Shipping + 20% Off purchase
• dELiA*s – Free Shipping on $25+ orders + Get $25 with code DCCAFF
• Disney Store – Free Shipping on all orders + 30% off Baby Sale
• Easy Spirit – $15 off $39.99+ Anti-Gravity Purchase + Free Shipping Offer
• Fashion Bug – BOGO 50% Off + $15 off $50 with Coupon Code 776441909
• Famous Footwear – 10% off + Free Shipping on all orders
• Gap – Up to 44% off 44 items
• Gymboree – Up to 65% off
• JC Penney – 50% off furniture & mattresses
• JC Penney has a new promo code out for $10 off $25 for use between the dates of 2/20 -2/26 for Men’s or Women’s apparel with no exclusions. Use the following codes during checkout:
  Women’s Apparel – use coupon code: 4DM8SAVE
  Men’s Apparel – coupon code: W411CASH
  Free shipping to store or if you spend over $69 you can get free shipping with  promo code: MENS69W4.
  Plus, go through Ebates and earn 5% cash back and a $5 sign up bonus if you are new. Sign up/in here, type JC Penney in the search bar and click Shop Now. 
  
• Justice – 40% off everything with Coupon Code 733
• Kohl’s – 40%-50% off select bedding & sets
• Lane Bryant – 25% off Everything, including Clearance
• The Limited – $10 off any purchase with Coupon Code FASHCASH + Free Shipping on $75+ purchase
• Macy’s – Extra 15% off with Coupon Code PRESIDENT + Free Shipping Offer
• Maurcies – BOGO 50% off boots & jewelry
• Mikasa – 20% off single item with Coupon Code TWENTY
• New York & Company – Pants BOGO $10 + $30 off $75 + Free Shipping on All orders
• Nine West – 20% off 2 pairs of shoes + Free Shipping on all orders
• Old Navy – 15% off $50+ order with Coupon Code ONPDAY
• Sears - 50% off Mattresses + Major Sales + $5 off $50 with Coupon Code LOVE2011
• Steve Madden – 50% off Clearance with Coupon Code AFF50
• Stride Rite – 25% off In-store Clearance
• Toys R Us - Tons of Sales & Freebies including 30% off Lego Construction Sets
• Vera Bradley – Extra 10% off sale items + Free shipping on $100+ orders

PetSmart: Free Science Diet Dog Food

Sun, 02/20/2011 - 16:44 |  AnAstuteShopper

Head to Petsmart this week because they have 4 lb bags of Science Diet dog food on sale starting tomorrow for $5, use the Printable $8/1 Science Diet coupon (I’m not sure they will adjust this down) or the (1/9 Smart Source insert coupon) for $5 off!

Staples President Sale

Staples–Many Items Free After Easy Rebate

{ Feb 20 2011 }

Staples has a Presidents’ Day Sale going on:  Click on Upcoming weekly ad. These are **available Sunday – Monday ONLY**.
Click here for Easy Rebate information

The following are Free after Staples Easy Rebate:Staples® 96 bright multipurpose paper, 500 sheets/ream – $5.99 (limit 2)
$5.99 Easy Rebate
= FREE after easy rebate

Staples® photo plus 4″ x 6″ paper, gloss, 60/pack – $9.99 (limit 2)
$9.99 Easy Rebate
= FREE after easy rebate
Avery® 8160 inkjet mailing labels, 750/pack – $11.99 (limit 2)
$2 instant savings
$9.99 Easy Rebate
= FREE after easy rebate

Staples Stickies® 1½” x 2″ notes, yellow, 12/pack – $5.29 (limit 1)
$1.29 instant savings
$4 Easy Rebate
= FREE after easy rebate
Pentel R.S.V.P.® ballpoint pens, fine, black, 5/pack – $3.79 (limit 1)
$3.79 Easy Rebate
= FREE after easy rebate
*Quantities are limited. While supplies last. Free items plus tax where applicable. In store only. While supplies last.

Eat Healthy - Yet Cheap

 by: Tyra
billeater.com

Many think that cheap food means fatty, processed and high calorie food, and end up giving up their health in favor of finances.True, buying all those prepackaged, health-conscious foods can get pricey, but did you know that you CAN eat healthfully on the cheap?
The trick is to be creative and work with what you have. We put together a few tips and tricks to help you save money on your venture to health.
Healthy food is...

• Packed with vitamins and minerals
• Low calorie
• Low fat
• Trans fat free
• Filling (fiber)

Healthy and cheap foods

• Eggs- A true protein powerhouse. Think outside the box and throw a few eggs into any meal you cook (pasta, soups etc.) Eggs run around a dollar for a dozen.
• Frozen vegetables- Cheaper than fresh produce, and you won't waste money by it rotting. When flash-frozen, all vitamins are preserved.
• Beans- Another great source of protein. Beans come in so many varieties that you can make in different dishes (pinto, black, canelli, red beans etc.) To save even more money, cook dry beans.
• Low-fat yogurt- Skip the single serving cartons and divvy up portions from a larger size. Add fresh fruit or granola for a delicious breakfast or snack.
• Peanut butter- Around 30 cents per serving. Add protein to almost anything... pretzels, crackers, apples, sandwiches. The peanutty possible are endless.
• Fresh apples- Around $0.60 each and packed with antioxidants... remember "An apple a day keeps the doctor away"..
• Whole wheat bread- Not much more than white bread, this healthy find will add fiber and whole diet effortlessly.
• Oatmeal- A great breakfast item jam packed with vitamins and fiber. Add a little bit of fruit to sweeten things up.
• Carrots- Skip the prepackaged "baby carrots", and peel your own for snacking.
• Garlic- Research has shown that garlic protects against heart disease, and sure does add flavor. An entire head of garlic runs at about fifty cents.
• Tuna- The cans run around $0.89, and fill you up with protein. Top salads, make sandwiches or mix with a pasta.
• Popcorn- Don't buy the expensive stuff they sell at the movies, but get the type you'd find in a grocery store. It saves you money, and cuts back on saturated fat, and sodium. Just don't go crazy with the salt and butter.
• Brown rice- Not much more than white rice, but it provides whole grain and is a great filler. At around 10 cents per serving. Try it in side dishes, stews, soups, and casseroles
• Marinana sauce- You can grab the canned kind for about a dollar, and it does count as a vegetable serving.
• Whey protein- The absolute cheapest source of protein. Mix it into smoothies and shakes

Additional tips

• Read nutrition labels. Try to purchase items that are high in protein, vitamins & minerals and low in fat and calories. Try to avoid Trans fat altogether.
• Cut back on meat and use cheap protein like eggs and beans.
• Invest in a water filter (Try BRITA) and eliminate the cost of bottled water.
• When shopping, remember to avoid words like buttered, fried and cheesy and opt for descriptions like baked and boiled.
• Invest in a healthy cookbook.
• Check out the blog Cheap Healthy Food for great recipe ideas.
• Take vitamins and supplements, these will preserve your health at around 10 dollars per month.

15 Superfoods For Under $20: Stocking Your Pantry on the Cheap

Superfoods don't have to be pricey.

By Sara Novak Tue Jan 11, 2011 08:00

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Sara Novak

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All Natural Recipes | Health | Nutrition

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)

Photo: Comstock Images 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.
Emeril's Sauteed 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.
Broccoli Stir Fry
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.
Butternut Squash Orzo
4. Sweet Potatoes

Photo: Sara Novak
Sweet, savory, and downright delicious, nothing beats this winter staple. Sweet potatoes are loaded with fiber, protein, vitamin A, and vitamin C.
Sweet Potato Pancakes
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.
Braised Purple Cabbage with Goat Cheese
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.
Chopped Brussels Sprouts with Walnuts, Green Apple, and Pecorino
7. Quinoa
At $1 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.
Emeril's Quinoa With Butternut Squash
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.
Sweet Potato Red Curry with Baby Bok Choy and Tofu and Brown Basmati Rice

9. Barley

Photo: Sara Novak
Barley is one of my favorite grains. The little bubbles burst in your mouth, full of flavor. Barley is rich in manganese, selenium, phosphorus, copper, magnesium, iron, zinc and potassium.
Ayurvedic Kitchari
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.
Easy, Cheesy Upscale Nachos For a Snack
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.
Butternut Squash and Black Bean Chili
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.
Emeril's Whole Wheat and Buckwheat Chicago Style Pizza with FlaxSeeds (Video)
13. Sunflower Seeds

Photo: Creatas Images
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.
A Healthy Alternative: Sunflower Seed Falafels
14. Sesame Seeds
Great for sprinkling on all your favorite 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?
Weekday Vegetarian: Vegan Napa Cabbage and Sesame Slaw
15. Almonds

Photo: Sara Novak
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.
Creamy Vegan Pumpkin Soup with Almond Milk