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 opens in a new tab, dip in chocolate opens in a new tab or make a grapefruit avocado salsa to serve over jumbo sea scallops (download the coupon opens in a new tab).
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.
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. opens in a new tab Yes, can you can make pesto in January! (We’ve got even more delicious ways to make the most of collard greens opens in a new tab.)
Nutrition: Brown rice is a “good carb” that helps balance your diet and fill you up. It also delivers selenium.
Money-saving tip: Frozen 365 Everyday Value® Organic Whole Grain Brown Rice opens in a new tab is a Sure Deal worth checking out.
Ideas: Make a big pot and stuff peppers or toss with roasted vegetables. Try it after dinner too; Almond Brown Rice Pudding opens in a new tab is a rich mixture that's not too sweet.
Beans & Lentils
Nutrition: Beans are most notable for their fiber but they also provide iron, potassium, folate and filling protein.
Money-saving tip: Cook your own beans and lentils rather than reaching for canned versions. (Download the coupon opens in a new tab.)
Ideas: Make dips, chili, burgers and soups. Best Black Beans Ever opens in a new tab, Lentils, Brown Rice and Caramelized Onions opens in a new tab and Flourless Brownies opens in a new tab are three delicious uses.
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 opens in a new tab.
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 opens in a new tab.
Ideas: Catch boatloads of salmon dishes opens in a new tab in our recipe collection.
Nutrition: It’s a good source of vitamins A and C.
Money-saving tip: Buy whole squash rather than precut. (And cook it whole!) opens in a new tab
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 opens in a new tab, blend in smoothies for creamy texture, add to chicken, shrimp or tuna salad in place of mayo or try them in vegan Chocolate Pudding opens in a new tab. (Yes, pudding!)
Looking for more sound solutions to healthy eating? The Whole Deal opens in a new tab value guide opens in a new tab 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 opens in a new tab.
What’s your favorite nutrient-dense food this winter? How you do recommend preparing it?