Nine budget friendly super foods recipes! Eating healthy and gluten free doesn’t have to break the bank. Try these more affordable super foods and recipes for your next meal or snack and feel good about your budget and your health!
Well folks, it happened. The talk, budget talk that is. The Kiwi and I had our family budget chat and things definitely need to change this next month. I kinda had a feeling it was coming. I mean, my love for kombucha and all things macadamia nut were kinda getting out of hand. Gulp! Haha. But just because we are scaling back on certain foods doesn’t mean we’re scaling back on health. In fact, I kinda like this challenge. It gives me a chance to really ENJOY the budget friendly super foods we do eat! Did you know those exist? I’m sure you did, but those new trendy SUPER FOODS usually take the spot light. We must not forget about the oldie but goodies. Ya know?
That being said, I’ve rounded up 9 recipes with 9 budget friendly super foods. I’ll put my nerd cap on today and talk about why each one is a super food. Sound good?
Let’s get rolling!
You all know I just had to start with this one. Coffee is a delight and cheap super food if you use it right! Meaning, 1-2 cups a day, not 10! Black Coffee is packed with polyphenol antioxidants, vitamins and minerals. Studies have show it can help reduce your risk of Type 2 Diabetes as well! Worried about the caffeine and mold? Read up on this article for more info! Trust me, it has it’s “perks.”
You can easily brew black coffee with filtered water, but I think it’s more fun to make my Coffee Caramel Chia Pudding. Want to make it even more budget? Switch out the chia for flax seed!
2. BRUSSEL SPROUTS
Come on now, what foodie doesn’t love these little guys? They are so versatile to cook with! Baked, friend, broiled, shredded, dehydrated, etc. Brussel Sprouts are low calories, loaded with vitamins, and even have a little protein! Plus they contain a sulfur-containing compound called D3T (the stinky one) that might actually help your body fight oxidative stress! Definitely a good thing for those in training, traveling, or are just stressed in general!
My favorite way to cook Brussel sprouts are in a casserole, like this paleo one! Just shred them up, add potato, protein, and cheese!
OH MY HEAVENS WE LOVE ORANGES! Yes, I just screamed that! But when you are on a budget, those little gems are packed with Vitamin C, fiber, and you can buy them for cheap in a bag. Year ROUND TOO! Plus oranges make a great naturally sweetener when baking. Hence this coconut orange muffin recipe –> A MUST MAKE this summer!
4. Tomatoes and Turkey
Okay that’s two super foods but go with me here. I mean, they really do work well together. Why? Because tomatoes contain lycopene, a fat soluble vitamin. And dark turkey meat has a good source of fat (but a wee bit cheaper than other healthy proteins), which means these two ingredients can work well together to help you absorb more nutrients! Remember this post where I talked about that?
So bust out the tomato sauce and try this tangy meatloaf —> It’s a COTTER favorite!
Hello chocolate lovers! Cocoa is UBER tasty and nutrient packed! No, not the milk chocolate kind, the unsweetened kind. It’s loaded with antioxidants and even has a good source of fiber, but with little sugar! Great in baking. You can get unsweetened cocoa in many stores at an affordable price. My favorite way to use it is in these dairy free and gluten free nutty chocolate cookies! To make them even more budget friendly, just swap out the mesquite powder and add in coconut or cinnamon! DELISH!
Oh the cute little beet, I love thee! But I don’t like when it stains my clothes. Ha! Either way, this gym of a veggie is great for athletes and all you fitness gurus. Beets and beet root help fight inflammation, beet juice is also said to help increase stamina by turning it’s nitrates into nitric oxide. Nitric Oxide is a molecule that can enhance blood flow and blood vessel dilation. Hence why it’s great for ENDURANCE! Get more bang for your buck and make this basil beet potato mash for a great recovery side dish! Hello good carbs and anti-inflammatory properties! WIN WIN!
7. Zucchini and Squash
Summer favorites! Both are rich in fiber, vitamin C, and potassium! All needed during those summer months when you are active and trying to stay healthy. But in all honestly, I just love zucchini and squash because they literally go with ANY MEAL and make it more nutritious. Spiral them, bake them, slice them, you name it! I like sautéing mine in coconut oil and then adding to salads, like this power salmon salad bowl!
Another great cheap summer time produce! You can buy a whole watermelon for like a $1, right? And they are so versatile, full of vitamin C, and potassium. Because watermelon is a natural fructose, it actually makes for a great recovery food. The natural sugars can help restore glycogen in the muscles after an intense workout or long run! So eat up with the refuel and rehydrate bowl!
I saved the best for last. In our house, eggs are a STAPLE! A must! Even the farmer’s market eggs are affordable! Eggs are a great source of protein and healthy fats, but the main reason I truly love eggs is because they are rich in Choline. Choline is not a vitamin, but an essential micronutrient that can help with liver health/function. Plus it plays a roll in muscle function. More on that here!
Need an easy dinner or breakfast? Then try this Gluten Free Egg and herbed chicken Biscuit Bake! Another FAVORITE here, and super affordable to make.
Well, there you have it. Cheap and easy and super! Haha, well not in that order. But more affordable super foods that you probably already have in your pantry. I bet you could whip up one of these meals this weekend without even going to the store, am I right? Keep me posted if you do!
What’s your go to cheap super food ingredient?
And wish me luck, I think we’re about to have a budget on wine next. EEEK!
Last day to enter the GF foods giveaway!
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