Cheap and healthy foods: Carrots, broccoli and beans
8. Carrots
Rabbits might be onto something when it comes to their preference for carrots. Allen likes this popular vegetable for its beta carotene and fibre, and also for its versatility.
"There are lots of ways to use carrots other than just eating them raw," she says. Grate them into a salad, use them in a soup, or take a pointer from Allen who likes to roast carrots for a sweet and healthy side dish. She tosses them with olive oil and sea salt and roasts them for 30 minutes at 400 F.
9. Broccoli
If broccoli isn't normally on your shopping list, make sure to add it. This green vegetable is full of folic acid, fibre and calcium and can be cooked in many different ways. Allen prefers roasted, and suggests giving it the same treatment as she does the carrots, but roasting for about half the time. They are also delicious steamed and tossed over a green salad for added fibre, or added to a stir fry.
10. Beans
Beans are an affordable, fibre and protein-packed food. They also contain B vitamins, some iron and calcium. A simple three-bean salad using white beans, chick peas and kidney beans is a filling side dish or lunch. To the combination of beans, add sliced red and green bell pepper, chopped onion, cooked frozen corn and diced tomato for a south western-inspired salad.
Before you hit the grocery store, Allen suggests doing some advance planning. "You'll overbuy if you don't decide what you need in advance," she explains.
For more great ingredients to add to your shopping cart, visit the Healthy Eating section of Food & Nutrition.
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