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15 Healthy Foods for About $2

A grocery list to help you cut food prices while you boost nutrition.

14. Frozen Edamame (Soybeans)

Great for: Snacks and appetizers or as a side dish with your meal. If the edamame are shelled (without pods), you can easily add them to fried rice, stews, casseroles, and more.

What's a serving? 1/2 cup shelled edamame.

Price per serving: 56 cents. You can buy a 16-ounce bag of organic edamame in pods at a supermarket for $2.79 or edamame in pods at Trader Joe's for $1.79.

Nutrition info per serving: 90 calories, 10 grams protein, 8 grams fiber, 10% of the Daily Value for iron, and 6% of the Daily Value for calcium.

15. Dried Lentils

Great for: Casseroles, salads, soups and stews, and more. Lentils are the most user-friendly of the beans because they cook quickly without pre-soaking. Generally you just need to cover 1 cup of lentils with 3 cups of water or broth and boil for 3 minutes. Reduce heat and simmer for 25 minutes or until the lentils are tender.

What's a serving? 1/4 cup dried lentils.

Price per serving: 10 cents. You can buy a 16-ounce bag for $1.29. Each 16-ounce bag makes about 13 servings of lentils (if 1/4 cup dry is a serving). That small bag of lentils is deceiving because the lentils are dried, but once cooked, you will see the value.

Nutrition info per serving: 120 calories, 10 grams protein, and 11 grams fiber.

 

Elaine Magee, MPH, RD, is the author of numerous books on nutrition and health. Her opinions and conclusions are her own.

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Reviewed on December 01, 2012
Edited on August 23, 2011

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