Seasonal Super Foods: Get the Biggest Bang for Your Buck


Best Black Beans Ever

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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: 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

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Collard Greens

Brown Rice

Lentils, Brown Rice and Caramelized Onions

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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 opens in a new tab.


Learn to Cook: Roasted Butternut Squash

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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!) 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?

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