Recently, my body has been feeling sort of blah. My energy is low, and my bones are creaky. I also have been snacking on Oreos a lot. So, I started to brainstorm ways I could feel a little better (20 minute jogs, less Oreos, more water), and I immediately thought of Miranda, a family friend and genius behind The Crunchy Radish. I thought she might know where to start, in terms of eating healthier…
by Miranda Hammer
Superfoods have certainly become a buzz word of late. Health food companies try and lure hopeful healthy consumers to their expensive products by touting the “super” potent qualities of their goods. In my book, all unadulterated fruits and vegetables are superfoods (the darker the better)- loaded with natural vitamins, minerals, and other beneficial nutrients such as fiber, phytochemicals, and antioxidants. I am certainly one who does not shy away from chia seeds, hemp seeds, sprouted grains, organics, and other notoriously expensive health foods. Yet, healthy eating does not have to be expensive, here are a few ways to get your superfood on economically while optimizing
wellness without going broke.
First, Prioritize what you purchase that is organic by sticking to the dirty dozen. The Environmental Working Group’s list of produce with the most pesticide residue. The EWG also lists the clean fifteen- produce with the least amount of pesticide residue. These lists serve as fantastic guides when prioritizing what to purchase that is organic or what purchase that is “conventional”, a guaranteed way to save.
Here are my picks for the most economical super foods:
Sweet Potatoes– 100 % edible whether roasted, mashed, or baked — sweet potatoes are one of natures best sources of beta carotene, the precursor to vitamin A .
Eggs– Opt for farm fresh, pasture raised, organic fed. Good quality eggs are a worthy superfood spluge. When eating animal products, the quality of life of the animal should be essential to the consumer as well as what the animal ate-since you are in turn eating it too! Eggs offer 70 calories, depending the size, and about six grams of highly bioavailable protein. Eggs are also a good source of choline, which has been linked with preserving memory, as well as lutein and zeaxanthin, which have been show to promote eye health. Eggs also contain iron, zinc, B complex vitamins, phosphorus, and vitamins A and D. Some eggs contain omega-3s, dependent on the feed that the chicken was given.
Kale– the notoriously healthy green that is on every menu. Although over saturated, it still withstands its superfood qualities. Kale is high in fiber, which helps with weight loss and keeping you fuller longer, is rich in vitamin K, and helps reduce inflammation.
Beans– An economical vegetarian source of protein, especially when purchased dry and in bulk. Beans of all varieties serve as a great source of fiber, low in fat, heart healthy, and make great additions to soups, salads, and dips. If buying canned, opt for sodium free and rinse your beans.
Whole Grain Oats– trade your sugar laded and overpriced cereal for simple nourishing oats- opt for steel cut or rolled old fashioned oats which have been minimally processed. Fiber rich oats can be used for oatmeal, overnight oats, oatmeal bakes, and homemade bars. Oats are inexpensive and filling and can help with weight maintenance. No time for breakfast? Make a big batch of oatmeal on Sunday night and portion out into individual containers to grab on the go.
Berries– For a more economical way to integrate berries into your diet, shop the frozen section. Frozen foods are picked at peak and preserved for freshness. Be mindful of the ingredients-its should only say the fruit or the vegetables, no salt, sugar or preservatives. Berries are anti-oxidants, which means they fight the damaging affects of free radicals, they also are loaded with vitamins, minerals, and water which help you glow!