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!
COFFEE
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!
3. ORANGES
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?
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!
6. Beets
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!
8. Watermelon
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!
9. Eggs
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!
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?
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And wish me luck, I think we’re about to have a budget on wine next. EEEK!
Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.
I like these post and how honest it is. Gluten free could be sometime daunting because there is this misconception that is very expensive. And to be fair, it could be. Good to see some more budget sensitive approach 🙂
This is fantastic! I eat gluten free (for the most part) and I’m always looking for ways to keep it budget-friendly. Definitely sticking to whole foods and not overprocessed gluten free goodies helps.
It is SO easy to get caught up in foodie trends. You just want to try what everyone else is trying! No matter the cost! Bad habit to start… end of summer goal>> START A FOOD BUDGET. Yes… But so many lovely recipes here! Thanks for the great budget-friendly post 🙂
What a great list, Lindsay! My favourite is the eggs, too. They almost taste like something decadent, but isn’t it great that they’re so good for you (and are cheap!)
I love the sound of those orange coconut muffins, too. Give me an omelette followed by one of those and I’ll be very happy! 😉
Oh man! I definitely broke the bank on buying Kona coffee in Hawaii earlier this month. We are making it last though! And we just had the budget talk about wine….I guess our overflowing 3 wine racks are making Gary believe we have more than enough. 😉
Ummm yes we have had to have the food chat as well. Apparently I spend WAYYYY to much on food ;( But that’s ok, it’s a great challenge to eat well on less without sacrificing flavor (or health). Yay for these awesome ideas, Dave will love the turkey recipe and I love all things coffee and chocolate!!! YUM!
We are going to have some money talks around here soon too. I actually feel safer being on a budget than spending things because I feel like it can get out of control. I like trying to make do with less bc I think that’s how I was raised. Or I’m a weirdo.
I love to budget for groceries, it makes my frugal side and math brain oddly happy to buy lots of healthy and nutritious foods for a good cost. Most of these are staples in our house, along with oats, bananas, and whole chicken.
Coffee is my fav superfood ingredient, but i think i may have to scale back a little bit, i have been drinking way too much lately! Thanks for sharing this 🙂
Love this roundup! Eggs and Brussels are staples in my house! I use frozen Brussels at this time of year when they aren’t in season and frozen are also a good chunk cheaper!
Now if only watermelons were cheap in the UK…. One of the most expensive fruits I could buy!!! 🙁
I need to bookmark this post! We’re budgeting too and I have a feeling I’ll be seeing quite a bit of eggs in the near future. Though, I can’t really complain about that 🙂
Way to burst my bubble on a Friday morning….. no 10 cups of coffee! 😉
My favorite superfood…. hmm coffee, chia seeds, greens, cocoa….
Good luck on the wine budget!! Been there done that, usually around the beginning of the year after we go through dozens of bottles with the holidays. We usually cut back and don’t buy any enjoying the few drinkable ones we have left or pull from our good stash for Valentine’s and our anniversary.
All great choices! I am totally on board with eggs–I think there is nothing more versatile out there and you really can’t beat the price. love getting them from the local farmers, too.
Love this list too Lindsay and funny we had a similar talk this week! Something in the air?? Thanks for all these great ideas. It will be a good (and challenging) project.
Perfect timing for us too, and all these foods are on my list, except sadly the Brussels sprouts! I ate most of these foods this week alone, clearly we’re on the same page!
I am so stressed from money & I know many others are too so thank you!!!!!
you and me both. haha. let’s play lotto!
Sweet potatoes and eggs are always a go-to for me…they are always cheap and always in my kitchen…They are also perfect together! 🙂
I like these post and how honest it is. Gluten free could be sometime daunting because there is this misconception that is very expensive. And to be fair, it could be. Good to see some more budget sensitive approach 🙂
Couldn’t do without my daily Americano! Just one coffee per day for me (unless I’m out to dinner and then I’ll have an espresso after my meal.
Great post Lindsay, wonderful gluten free orange coconut oat muffins recipe. I’ll be having me some of that!
Love all of these foods. Love this post. So helpful for those of us ballin’ on a budget!
This is fantastic! I eat gluten free (for the most part) and I’m always looking for ways to keep it budget-friendly. Definitely sticking to whole foods and not overprocessed gluten free goodies helps.
Those orange coconut muffins just look amazing.
Plus orange coconut would be a great healthy bite flavor too.
It is SO easy to get caught up in foodie trends. You just want to try what everyone else is trying! No matter the cost! Bad habit to start… end of summer goal>> START A FOOD BUDGET. Yes… But so many lovely recipes here! Thanks for the great budget-friendly post 🙂
What a great list, Lindsay! My favourite is the eggs, too. They almost taste like something decadent, but isn’t it great that they’re so good for you (and are cheap!)
I love the sound of those orange coconut muffins, too. Give me an omelette followed by one of those and I’ll be very happy! 😉
Oh man! I definitely broke the bank on buying Kona coffee in Hawaii earlier this month. We are making it last though! And we just had the budget talk about wine….I guess our overflowing 3 wine racks are making Gary believe we have more than enough. 😉
I can so relate!
Coffee is definitely #1 on my list too…and I need to try those Orange muffins. YUM!
Have a great weekend, Lindsay!
Tomatoes & Turkey = MY JAMMMM!
and squash!
Ummm yes we have had to have the food chat as well. Apparently I spend WAYYYY to much on food ;( But that’s ok, it’s a great challenge to eat well on less without sacrificing flavor (or health). Yay for these awesome ideas, Dave will love the turkey recipe and I love all things coffee and chocolate!!! YUM!
We are going to have some money talks around here soon too. I actually feel safer being on a budget than spending things because I feel like it can get out of control. I like trying to make do with less bc I think that’s how I was raised. Or I’m a weirdo.
me too! i think i need it more for my brain! haha
Eggs! The number I eat is crazy, especially knowing I didn’t eat any at all for almost two years. 🙂
LOVE this post. Such a great reminder that healthy eating doesn’t have to be expensive. 🙂
so true! and always feels good to save!
I love to budget for groceries, it makes my frugal side and math brain oddly happy to buy lots of healthy and nutritious foods for a good cost. Most of these are staples in our house, along with oats, bananas, and whole chicken.
We are on the same page clearly! So many of my favorite foods listed here. Happy Friday!
Coffee is my fav superfood ingredient, but i think i may have to scale back a little bit, i have been drinking way too much lately! Thanks for sharing this 🙂
Love this roundup! Eggs and Brussels are staples in my house! I use frozen Brussels at this time of year when they aren’t in season and frozen are also a good chunk cheaper!
Now if only watermelons were cheap in the UK…. One of the most expensive fruits I could buy!!! 🙁
I need to bookmark this post! We’re budgeting too and I have a feeling I’ll be seeing quite a bit of eggs in the near future. Though, I can’t really complain about that 🙂
All great foods! Every sweet potato…that’s my pick <3 Never enough!
Way to burst my bubble on a Friday morning….. no 10 cups of coffee! 😉
My favorite superfood…. hmm coffee, chia seeds, greens, cocoa….
Good luck on the wine budget!! Been there done that, usually around the beginning of the year after we go through dozens of bottles with the holidays. We usually cut back and don’t buy any enjoying the few drinkable ones we have left or pull from our good stash for Valentine’s and our anniversary.
Can you please start a delivery service? I could use some chia pudding right now.
Ah, I want to eat all these dishes! Especially that one with brussel sprouts. Looks amazing!
All great choices! I am totally on board with eggs–I think there is nothing more versatile out there and you really can’t beat the price. love getting them from the local farmers, too.
Great info as always. I must be buying the wrong eggs. They’re not cheap.
Haha well maybe it’s just Texas. I can get organic eggs for $3
Love this list too Lindsay and funny we had a similar talk this week! Something in the air?? Thanks for all these great ideas. It will be a good (and challenging) project.
We better take advantage of all the coffee then, right?
I love chia seeds. You can get a huge bag for not too much and they go with everything. They also last for a while!
Totally! And you can use it in so many ways
Ugh, money stresses me out (as you know).; Give me some superfoods that will make my bank account super!
Amen to that!
Great post! It’s easy to get caught up in all the most expensive, trendy health foods, but there are tons of inexpensive options out there, too.
Good luck with the wine talk next week–haha! 🙂
Seriously! I mean just look at the good ol carrot! Haha
Perfect timing for us too, and all these foods are on my list, except sadly the Brussels sprouts! I ate most of these foods this week alone, clearly we’re on the same page!