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Seasonal Super Foods: Get the Biggest Bang for Your Buck

Best Black Beans Ever

Best Black Beans Ever

For some, the road to healthy eating is a revolution; for others, it’s an evolution. Wherever you are in your health journey, it pays to partner with nutrient-dense foods.

If you’re aiming for a smart start in 2014, here’s a taste of some of our favorite best-bang-for-your-buck foods for inspiration.


  • Nutrition: Grapefruit offers fiber and vitamin C, beneficial phytonutrients and some vitamin A too.
  • Money-saving tip: Watch for sales and stock up while it’s in season. Have extra? Freeze the segments or juice them.
  • Ideas: Make Cherry-Rooibos Steeped Grapefruit, dip in chocolate or make a grapefruit avocado salsa to serve over jumbo sea scallops (download the coupon).


  • Nutrition: They deliver the plant-based omega-3 fatty acid, alpha-linolenic acid (ALA), as well as magnesium.
  • Money-saving tip: Buy just what you need in the bulk bins. Any extras can be frozen.
  • Ideas: Chop them and add to your favorite salad, veggie dish, rice pilaf or yogurt. Fold them into your favorite muffin or quick bread batter too.

Winter Greens Pesto

Winter Greens Pesto

Collard Greens

  • Nutrition: They provide loads of nutrients, including powerful antioxidants, calcium and fiber.
  • Money-saving tip: Don't waste the stems! Use them in longer-cooking soups and stews.
  • Ideas: Be sure to try Winter Greens Pesto. Yes, can you can make pesto in January! (We’ve got even more delicious ways to make the most of collard greens.)

Brown Rice

Lentils, Brown Rice and Caramelized Onions

Lentils, Brown Rice and Caramelized Onions

Beans & Lentils

Steel-Cut Oats

  • Nutrition: They offer fiber, protein and manganese plus polyphenols and iron.
  • Money-saving tip: Shop the bulk bins or buy a bag or box instead of packets.
  • Ideas: Enjoy sweet or savory slow-cooker oatmeal or Apple-Cinnamon Oat Squares.


  • Nutrition: Salmon provides plenty of heart-healthy essential fatty acids, EPA and DHA, plus niacin.
  • Money-saving tip: Stock up on Whole Catch® frozen options — including seafood burgers.
  • Ideas: Catch boatloads of salmon dishes in our recipe collection. 

Learn to Cook: Roasted Butternut Squash

Roasted Butternut Squash

Butternut Squash

  • Nutrition: It’s a good source of vitamins A and C.
  • Money-saving tip: Buy whole squash rather than precut. (And cook it whole!)
  • Ideas: Roast, cube and add it to salads, whole grains, soups and pasta. Mash it with garlic, tamari and sesame oil. Add puréed butternut squash to mac and cheese or thinly slice it for a pizza topping.


  • Nutrition: Avocados are packed with fiber, plus heart-healthy monounsaturated fats.
  • Money-saving tip: Ripen them on your countertop. Once ripe, they’ll last several days longer in the refrigerator.
  • Ideas: Make Superfast Guac, blend in smoothies for creamy texture, add to chicken, shrimp or tuna salad in place of mayo or try them in vegan Chocolate Pudding. (Yes, pudding!)

Looking for more sound solutions to healthy eating? The Whole Deal value guide and its 13 Sure Deals, $59+ in coupons, 12 new budget recipes and money-saving tips is here to help.

And there are even more tools and tips in the healthy eating section of our website.

What’s your favorite nutrient-dense food this winter? How you do recommend preparing it?

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Perla says …

going to try this.

Michael E. Carr, Sr. says …

Very good directed menu with good ways to save with coupons, seasonally and in bulk. All we need are express locations with "slow food" for not so large towns. :-)

Carol Hellman says …

I would like to be on the email mailing list for your weekly specials. Do you have that? River Forest, IL resident

Debra McIntosh Rhodes says …

These items are part of my regular diet. However, I am always on the search for new and interesting recipes. Thanks!

Nikki - Community Moderator says …

@CAROL - We have quite a few newsletter options. We have a few different options you can choose from but you will want to subscribe to your Local store news to receive info on sales. Sign up at http://www.wholefoodsmarket.com/newsletters.