Healthy Food For Less

By Wednesday, November 18, 2015 0 Permalink 0

Is it really possible to afford healthy foods on a budget?

We all want to eat well but just don’t want it to break the bank. Try the rule of sticking to simple, whole foods. Often, it’s the pre-made and packaged foods that come at a high cost. Here are some tips to follow so that you can afford to be healthy.


1. Stick to the outer perimeter of the grocery store.

This is where all the fresh and bulk foods are kept. Remember, you pay extra for the elaborate and excessive packaging of food. Boxed cereals and non-dairy, milk substitutes, tend to come at a high price.

2. Buy Bulk.  

Choose bulk rolled or steel cut oats vs. boxed breakfast cereals and make a warm and  comforting, hot cereal instead. You can even try making your own nut milk at home. It’s so easy.

3. Buy loose leaf tea.

Invest in a french press, a stainless steel or bamboo steeper, or one of these really cool stainless steel ” bombilla” straws instead of buying individual tea bags.

4. Eat before you shop.

This way your stomach won’t be making all the decisions.

5. Buy from the bulk bins.

6. Buy seasonal.

7. Buy on special.

You can always freeze extra fruits and veggies for later. 

8. Eat more calorie-dense whole foods. 

Dried beans, sweet potatoes, yams, beets, squash, nuts, seeds, free-to-range eggs, buckwheat + virgin coconut oil.
This also includes eating more sprouted foods such as: sunflower seeds, alfalfa and radish sprouts (photo above). Sure, cooking dried beans from scratch takes time but it can save you so much in the long run. I dedicate one day a week to food prep and spend this valuable time in the kitchen preparing food for the whole week. 

9. Make more of your meals from scratch.

Make soups, stews + chilli’s. Whole foods are cheaper! They’re also unprocessed and more nutritious. They give you total control over the ingredients. Whole foods may take a bit more preparation and cooking time but just remember to make extra for the next day.

Cooking can be really fun: Herb n’ Veggie Quiche w. Sprouted Spelt Crust.

10. Use up those leftovers.

Put leftover veggies in your morning omelet, add them to salads or soups. 

11. Raw apple cider vinegar is an excellent immune booster.

Try this instead of expensive cold and flu formulas. One tablespoon goes a long way. Dilute with 1/2 cup of fresh water and one teaspoon of raw honey. Mix and drink up.

12. You don’t need to buy everything organic.

As a rule of thumb, when fruits and vegetables have a thick skin or peel, they’re better protected from toxic sprays and damaging pesticides. Examples include: Avocado, squash, banana, lemon, watermelon, onion + grapefruit.

It also pays to be aware of specific, everyday foods containing the highest and lowest levels of pesticides and herbicides;

The Dirty Dozen – via David Suzuki 

  • Apples
  • Celery
  • Sweet bell peppers
  • Peaches
  • Strawberries
  • Nectarines
  • Grapes
  • Spinach
  • Lettuce
  • Cucumbers
  • Blueberries
  • Potatoes


The Clean 15

  • Onions
  • Sweet Corn
  • Pineapples
  • Avocado
  • Cabbage
  • Sweet peas
  • Asparagus
  • Mangoes
  • Eggplant
  • Kiwi
  • Cantaloupe
  • Sweet potatoes
  • Grapefruit
  • Watermelon
  • Mushrooms




Cabbage is one of those notoriously cheap foods. It’s really versatile, high in fibre + tastes great sautéed with eggs.

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