Monday, April 12, 2010

Breakfast Couscous Custard with Peaches: Plus, I Hate Delta

Later today on Serious Eats: DIY Hot Pockets. Cheesy, mushroomy, spinachy delight. More than worth the time investment.

Thoughts while waiting seven hours for a mechanically compromised plane at LaGuardia Airport’s Delta Terminal in Queens, New York:

1) Next time, Jet Blue.

2) Gate 5A was built for about 50 people. Right now, customers waiting for late flights would rival the Puerto Rican Day Parade in both numbers and volume, but not in appreciation of flan.

3) Did we just pay $8 for a Budweiser draft?

4) This has to be the seventh circle of hell. I’m pretty sure I see a guy pushing a boulder endlessly uphill. Or it could be a pilot trying to get his plane off the ground. I’m not positive.

5) Husband-Elect and I create a game called Airport Scavenger Hunt, in which you list a bunch of things to look for (twins, pink shoes, a team, etc.), and then people-watch until you find them. Easy to find: the aforementioned pink shoes. Much harder: sombreros. Why aren’t there more mariachi bands in airports?

6) On Facebook, I post “LGA Delta terminal, hour 7. Please kill me” as my status update. Friends immediately respond:
  • “Noooo! I hate Delta.”
  • “Yikes! Give up and go home.”
  • “Just got off a Delta flight … my luggage didn’t make it.”
7) We are eating lunch at an airport sports bar. The menu lists “brie” as part of my sandwich. On the sandwich: onions, peppers, chicken, and a clear goo of indeterminate origin. 20 minutes later, my heart attempts to escape through my neck. Lesson: never order brie from an airport sports bar.

8) Who knew there were so many people with neck tattoos? (This has nothing to do with our experience. It’s just something I think about sometimes.)

9) In New Delhi’s Indira Gandhi Airport, the computers look to be Commodore 64s. There is smog INSIDE the building, as well as a tip-insistent bathroom attendant whom I’m pretty sure doesn’t actually work there. This is worse.

We will eventually book another flight when it becomes clear this plane will be canceled. 13 hours after leaving the house, we’ll make it to our original destination: Richmond, Virginia. In retrospect, a skateboard would have been faster.

Fortunately, we had eaten Breakfast Couscous Custard with Peaches from Family Feasts for $75 a Week the previous night, so everything was okay.

We’ve written about Mary Ostyn’s stellar cookbook/grocery primer before, but to sum: I can not recommend it highly enough, whether you’re a single person just starting out, or parents-to-be of octuplets. (Octomom reads this, right?) It’s an invaluable guidebook to cooking whole foods healthfully, quickly, cheaply, and deliciously. Basically, my only problem with it is that I wish I wrote it.

But back to the breakfast couscous. Easy to make and surprisingly filling, it’s a neat twist on your average morning meal. I liked it; Husband-Elect loved it. The first few bites elicited a rare, “Oh my god, hon, this is really good.” In our house, that’s equivalent to a papal blessing or Delta taking less than four days to complete a 14-mile trip.

I don’t know if I mentioned? But they’re not so good at that.

~~~
If you appreciate this recipe, you might also be enthused by:
~~~

Breakfast Couscous Custard with Peaches
Serves 4.
Adapted from Mary Ostyn’s Family Feasts for $75 a Week.
(NOTE: I forgot to take a picture of this dish, so please accept this artist’s rendering.)


1 (14.5-ounce) can sliced peaches, in light syrup or pear juice
About 1-1/2 cups skim milk
1 cup couscous
2 tablespoons lightly packed light brown sugar, plus more for sprinkling
4 teaspoons unsalted butter
1/2 teaspoon nutmeg
Kosher salt

NOTE: My milk curdled a bit, which I attribute to using slightly acidic canned pear juice. Stirring helped, and it ultimately didn’t make a difference in taste or appearance.

NOTE #2: Mary adds that if you’d rather use fresh peaches, simply combine 1 cup orange juice with 1 cup milk for the liquid.

1) Drain peaches, reserving liquid. Combine liquid with enough milk to make 2 cups of peach milk.

2) In a medium saucepan, bring peach milk to a simmer over medium-low heat. Add couscous, brown sugar, butter, and nutmeg. Stir to combine. Remove from heat. Cover. Let sit for 5 or 10 minutes, until liquid is absorbed. Once ready, shake in a little kosher salt to amplify the flavors. Stir.

3) Divide mixture into bowls. Sprinkle with brown sugar and top with peach slices.

Approximate Calories, Fat, Fiber, and Price Per Serving
321 calories, 4.5 g fat, 3 g fiber, $0.87
(With 1/2 tablespoon brown sugar sprinkled on each serving.)

Calculations
1 (14.5-ounce) can sliced peaches, in light syrup or pear juice: 180 calories, 0 g fat, 3 g fiber, $1.39
About 1-1/2 cups skim milk: 136 calories, 1.1 g fat, 0 g fiber, $0.37
1 cup couscous: 650 calories, 1 g fat, 8.7 g fiber, $1.53
4 tablespoons light brown sugar: 175 calories, 0 g fat, 0 g fiber, $0.05
4 teaspoons unsalted butter: 136 calories, 15.4 g fat, 0 g fiber, $0.08
1/2 teaspoon nutmeg: 6 calories, 0.4 g fat, 0.2 g fiber, $0.03
Kosher salt: negligible calories, fat, and fiber, $0.01
TOTALS: 1283 calories, 17.9 g fat, 11.9 g fiber, $3.46
PER SERVING (TOTALS/4): 321 calories, 4.5 g fat, 3 g fiber, $0.87

Saturday, April 10, 2010

Saturday Throwback: The Dos and Don'ts of Buying a Cookbook

Hey folks! We're trying something new for weekends: posting an older piece from the CHG archives. This one originally appeared in February 2008. Hope you dig it.

The backbone of your kitchen, they stand at attention on the countertop like so many colorful soldiers, straight-spined and ready for employment at their commander’s behest. They are your cookbooks, and by gum, eating well would be dang near impossible without them.

Today, we’re discussing those culinary/literary stalwarts, and how to buy the best possible tomes for your needs (or someone else’s). And by “we,” I mean CHG and Casual Kitchen. CK creator Dan asked Meredith from Like Merchant Ships, Hannah and Phoebe from I Heart Kale, and yours truly to name their favorite tomes and describe why they deserved a special place on the bookshelf. He included his own picks too, and the final group of 12 makes a solid starter collection.

Over here, we’re listing the Dos and Don’ts of purchasing a cookbook, whether it’s one Dan mentions or another volume entirely. Now, you don’t have to follow ALL these rules every time you crave a Martha Stewart baking collection. (That would be a tad obsessive. Insane, even.) But heeding one or two guidelines could save a few bucks in the long run.

DOs

DO get recommendations from friends. There’s no better litmus test for a cookbook than hearing the good word from previous purchasers - ESPECIALLY ones you love and trust in the kitchen.

DO read reviews. Second only to the all-important friend referral, reviews let you know how a cookbook is being received by the general public (a.k.a. the people who have no stake in promoting it). Amazon and the Chowhound message boards are two spectacular destinations for (generally) unbiased evaluations.

DO match your needs. Are you a vegetarian mother of 67 who eats Italian food exclusively? Are you a young British dad who can’t get his three-year-old to swallow a single carrot? Are you a swingin’ CEO who has exactly four minutes and 15 seconds to make dinner each night? Whatever your situation, there is a cookbook to match it. If you can, take a few minutes to browse some bookshelves, message boards, or online libraries. Odds are you’ll find that 2nd edition of 30-Minute Indian Pork Desserts. (You know, the one with the Bacon-wrapped Galub Jamun?)

DO consider health concerns and dietary restrictions. This goes doubly for cookbook gifts. Case in point: the “HI Y’ALL!” cackle and planet-sized diamonds aside, I secretly love me some Paula Deen. For a brief time, I even considered replacing my blood with her Chocolate Bread Pudding. Alas, as my days of full-fat desserts and “FAHVE STI-YUCKS OF BUTTUH!” are over, a Lady and Sons hardcover might not make the best birthday present. It’s the same idea with diabetics and candy instructionals or vegans and barbecue cookbooks.

DO see the cookbook at least once in person. If you’ve ever used a color-challenged computer monitor to make online purchases, you know goods can be very different in real life than how they appear onscreen. Nothing beats seeing the dimensions, hues, and layout of a cookbook with your own beautiful blues. Take a gander next time you’re at the local Borders.

DO scan the inside flap. This excellent tip comes from About.com’s Fiona Haynes, who observes that the front and back covers provide, “a snapshot of the author, their philosophy and credentials.” If you’re concerned with authenticity or qualifications, the bio is a great place to start.

DO read the index and a few recipes. Ingredient lists, equipment availability and mastery level are three vital factors in matching a cookbook to your needs. Can you find all the required foods? Do you own (or can you procure) the appropriate utensils? Do you have the necessary skillz? Gift-wise, this step also ensures Junior doesn’t receive a Daniel Boulud collection and “30-Minute Meals for Dummies” won’t go to your gourmand grandma.

DO practice the 7-day rule. If you see a book in a store and like it, wait a week. Then, if you’re still craving its sweet, succulent food after seven days, go nuts. You can even use the downtime to check for discounts and comparison shop.

DO try out a library copy. Test driving a loaner is a failsafe method of ensuring it gels with your cooking style. Those 21 days (or 25 if you’re delinquent with returns … me) provide plenty of opportunity to experiment with recipes. And? If you’re not satisfied? You haven’t blown $20 on a waste of precious shelf space.

DO check if you can find the same recipes online for free. Why fork you’re your hard-earned cash for something you can procure for no money down? Tons of magazines and authors publish their work on websites now, and a ten-minute search could save you 30 bucks. Of course, sometimes you just want the book, and that’s totally fine, too. Even though Lidia Bastianich posts a ton of her dishes on the ‘net, I prefer having The Italian-American Kitchen around because of the convenience and extras: cooking tips, food descriptions, pictures of her hands, etc.. (Seriously, I love her hands. They just look so … capable.)

DON’Ts

DON’T be seduced by design. Too many cooking guides look gorgeous next to your backsplash, but come up short in the recipe department. If a full-color strawberry 8x10 is what you want, photography books might be a better option.

DON’T fall for too-good-to-be-true discounts. The 75% off sales at Barnes and Noble … the bargain basement prices at CostCo … the clearance markdowns at Bed, Bath, and Beyond. When it comes to cookbooks, it’s tempting to dive right into the BUY 1 GET 1 FREE bin. Unfortunately, those costs are often slashed for a reason: the recipes are duds, the layout doesn’t work, etc. You might strike gold on occasion, but it’s always safer to research first.

DON’T gift a cookbook if it will go unused. Once upon a time in her early teens, my friend S mentioned to her extended family that she liked cows. Henceforth, for a full decade, nearly every single present she received was cow-themed. Now, she wasn’t ungrateful – it’s just that she had approximately 48,000 pieces of bovine paraphernalia and had grown out of the phase by age 15. Even today, at 30, she’s occasionally given a porcelain heifer for her birthday. Similarly, I’m sure there are folks with 38,000 cookbooks who’d rather chug olive oil than get another one. (I’m also sure there are collectors with 138,000 who would like nothing better.) If you’re buying a gift, consider carefully whether the intended recipient falls into the Too Many Cows category. (Beware of giving cookbooks to non-cooks, as well.)

DON’T jump at a celebrity cookbook. A-list endorsement doesn’t always equal good eats. You might end up instantly horrified (Paris Hilton cooks?) or pleasantly surprised. By all accounts, Patti LaBelle’s soul food and the late Linda McCartney’s vegetarian dishes are solid investments, but others … who knows?

DON’T buy into suspicious gimmicks. I have no idea if all-tea diets or worm head dinners are nutritionally sound. I’m not a health professional. I DO know I wouldn’t purchase a cookbook that made shady promises about accelerated weight loss or tapping the inner mind through lemons. There are snake oil salesmen everywhere, even in the usually classy cookbook world. Doing the research and trusting your instincts can help you avoid these charlatans.

And that’s our ballgame. If anyone out there would like to add to these OR suggest a cookbook for Dan’s list, write us an e-mail or go crazy in the comment section. We look forward to hearing from you.

(Photos from Flickr members lollyknit , suzysputnik, ulterior epicure and maltphoto.)

Friday, April 9, 2010

Top Ten Links of the Week: 4/2/10 – 4/8/10

Between M&M scenes, egg tossing, and a restaurant that doesn't want customers, it's a weird collection of links this week. I couldn't be more pleased. Enjoy!

1) Time: Goodbye to the Average American Eater
An increasingly diverse population means U.S. restaurant chains are finding it tougher to target big, vague demographics (Midwestern moms!) with presumably run-of-the-mill tastes (Meatloaf!). Instead, they’re finding diners want more flavor, diversity, and new food experiences. Bring on the chipotle sushi!

2) Consumerist: Spot Fake Online Reviews
Since I use website reviews pretty heavily, to purchase everything from shoes to cookbooks, I found this quick tutorial on recognizing phonies to be an excellent read. Be sure to scan the first few comments for additional red flags, like “multiple reviews with the same text” or “using a product name repeatedly.”

3) Serious Eats: Zaylee Jean, Three-Year-Old Host of the Yippity Yo Cooking Show
Insane, hilarious, and captioned for maximum effect. You gotta stick with her at least through 4:52.

4) The Kitchn
5 Alternatives to the Classic Mimosa
Fresh and Light - 12 Modern Breakfast Casseroles
What Are Some Egg Dishes That Freeze Well?
Why Breakfast is the Most Important Meal of the Day – Food Science
You Can Sleep In! Tips for Making Brunch Ahead of Time
The Kitchn is doing a big series on breakfast this week. I may have gone overboard with the linkage. But c’mon – mimosas!

5) Rainy-Day Saver: Extreme Frugal Couponing – Do Some People Go Too Far?
You know, at first, I thought the going-too-far question was a little hyperbolic/rabble-rousing. Then I read about the guy who couponed himself into 1,142 gelatin packages and 200 bags of frozen veggies. That’s gonna be some Jello mold.

6) Huffington Post: How Can Paula Deen Sleep at Night?
I’m all for good nutrition, and author Christina Pirello makes some solid points. (After watching 19 straight hours of the Food Network, I can definitively say: yes, they need more vegetables.) But dude, health is about balance, not deprivation. Paula has her place in the world, and it is a delicious one, to be sampled in (very) small doses.

7) Lifehacker: Learn Basic Kitchen Techniques From World Famous Chefs
IMPORTANT: Bourdain bought in some high-profile buddies (Jacques Pepin, Thomas Keller, etc.) to teach cooking skillz.
MORE IMPORTANT: I heard about this episode of No Reservations from my dad before I read about it on the interweb. He’s a tastemaker, I tell ya! Look for sweater vests and shoreline fishing to make the rounds at Fall Fashion Week 2010.

8) Diner’s Journal: On Eating Sustainable Fish
Mark Bittman argues that overhauling our fishing policies will take a lot more institutional shifting than individual education. Greenpeace’s Casson Trenor stops by to support the assertion. (Also, FYI: all the Times’ online food columns have been folded into Diner’s Journal. Update yo bookmarks.)

9) Eat Me Daily: ReadyMade’s 2010 Food Section – ADHD Edition
The craft mag’s first food special is pretty sweet. Eat Me Daily’s commentary (“Make your own trail bars too! For all that energy you're going to expend hauling home that vintage letterpress you found in a barn somewhere.”) is sweeter.

10) Seattle Weekly: Portland Has Food Trucks, Donut Burgers and Now, Cutting Edge Anti-Hipster Technology
Want to keep undesirables (a.k.a. uptight food bloggers, Animal Collective fans, etc.) out of your bar, coffee shop, or enchanting café? One business owner eliminated electrical outlets and purposely made his seating uncomfortable. For real. SW offers additional ideas.

HONORABLE MENTIONS

The Atlantic: Breaking Down the Child Nutrition Act
Marion Nestle, FTW. Again.

Consumerist: Cook Bacon in a Machine Gun
Love frugality? Belong to a militia? This is the post for you, Sarge.

Huffington Post: The Cruelty of Industrial Egg-riculture
A.k.a.: Why Big Time Egg Production is Pretty Gross 101.

New York Post: Pizza guy fends off gunman to deliver pies
Even our delivery men are hardcore.

New York Times: Little House in the Hood
Food played a major role in the Little House series. This quick, sweet piece explores Wilder’s tales and pork-based temptations.

The Simple Dollar: Kids, Stuff, and Values
This doesn’t apply to food, necessarily (unless you count Easy Bake ovens and the like), but it’s an interesting read for parents trying to pare down their kids’ material possessions without seeming ungrateful.

Urlesque: M&Ms Famous Awkward Characters
Featuring mah favorite candies; totes worth the 15 seconds.

BLOG CARNIVAL

Frugal Upstate: Festival of Frugality #224
Huzzah! We're in it! Good work, Jenn!

Thank you so much for visiting Cheap Healthy Good! (We appreciate it muchly). If you’d like to further support CHG, subscribe to our RSS feed! Or become a Facebook friend! Or check out our Twitter! Or buy something inexpensive, yet fulfilling via that Amazon store (on the left)! Bookmarking sites and links are nice, too. Viva la France!

Thursday, April 8, 2010

Veggie Might: Roasted Asparagus and Chickpeas – Not-So-Risky Business

Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian.

Hee! It’s April 8, and I swear I’m still a vegetarian. Now that we’re back to reality, let’s get right to the vegetables.

As Kris pointed out on Monday, it’s springtime for asparagus (and baseball). There is nothing else I want to eat right now (or watch on TV). Luckily, both are easily had.

Normally, I don’t mess much with asparagus. It’s so delicate and flavorful, I just give it a quick blanch or steam and leave it at that. This week, though, I had people over for supper, and I wanted to try something new…with them sitting in the living room waiting to be fed.

Remembering this great post on roasting broccoli over at Feast, ReadyMade’s new food blog, I envisioned serving a salad with roasted asparagus and chickpeas. Of course, sometimes what I picture in my mind doesn’t always translate to the plate.

My meal plan wasn’t that risky. Roasting is kind of foolproof: hot oven + oiled up veggies × 15–20 minutes = time to eat. The X factor was the cup and a half of cooked chickpeas I tossed onto the baking sheet with the asparagus at the last second. Who knew what would happen?!

I whipped up a green salad and a grapefruit/ginger vinaigrette based on this dressing (I skipped the zest and used a whole grapefruit, saving beaucoup time), while the oven worked its magic.

With the ding of the oven timer, everything was ready, and it all came together brilliantly. Including prep, the whole meal took about 40 minutes to prepare, making for a perfect weeknight dinner or quick weekend lunch.

The asparagus was perfectly cooked and the chickpeas were just a touch caramelized and almost chewy—a success. Combined with the salad and garlic toast, we had the ideal, light, spring meal. The asparagus/chickpea combo would also make a terrific side dish.

Both my Charming Dinner Guest and C from Beantown were delighted with the results of my hardly-what-you’d-call labor, and so was I. The salad on the plate was precisely the salad from my vision.

I think we can all learn a lesson from my little tale: risk + asparagus = reward.

~~~
If you dig this recipe, you may dig:
~~~

Roasted Asparagus and Chickpeas
Yields 4–5 servings


1 1/2 lbs asparagus, snapped into pieces
1 1/2 cups (or 15 oz can) chickpeas, dried and soaked
2 tbsp olive oil
2 generous pinches sea salt
freshly ground black pepper

1) Preheat oven to 400°.

2) Wash asparagus and break of woody ends from spears. Then break spears into evenly sized pieces.

3) In a large bowl, toss asparagus and chickpeas with olive oil, salt, and pepper to taste.

4) Spread evenly on a baking sheet and place on the center rack of the oven for 10 minutes. Stir, flip, toss, etc. the vegetables and put back in the oven for another 5–10 minutes or until the asparagus is tender but not mushy and the chickpeas have started to caramelize.

5) Serve as a side dish or over salad greens with a light, springy dressing.

6) Bask in the praise you will receive.

Approximate Calories, Fat, Fiber, and Price per Serving
Serves 4: 168.3 calories, 6.9g fat, 6.8g fiber, $0.71
Serves 5: 134.7 calories, 5.5g fat, 5.4g fiber, $0.57

Calculations
1 1/2 lbs asparagus: 90 calories, .5g fat, 9g fiber, $2.50
1 1/2 cups chickpeas: 403 calories, 6g fat, 18g fiber, $.21
1 1/2 tbsp olive oil: 180 calories, 21g fat 0g fiber, $.12
sea salt: negligible calories, fat, fiber, $.02
black pepper: negligible calories, fat, fiber, $.02
TOTALS: 673 calories, 27.5g fat, 27g fiber, $2.87
PER SERVING (TOTALS/4): 168.3 calories, 6.9g fat, 6.8g fiber, $0.71
PER SERVING (TOTALS/5): 134.7 calories, 5.5g fat, 5.4g fiber, $0.57

Wednesday, April 7, 2010

The 10 Cheapest, Healthiest Foods Money Can Buy

Whether you’re broke and waiting for the next paycheck, or simply trying to cut back on your grocery bill, it’s vital to choose foods that give you the healthiest bang for your hard-earned buck.

These ten foods do just that. They’re nutritional powerhouses for pennies on the dollar. Many could be considered superfoods, and have long been staples of frugal households. I included almost all of them (sorry, lentils) for CHG's $25 Challenge, and you’ll see that Hillbilly Housewife uses quite a few in her famous $45 Emergency Menu, as well.

To compile the final list, there were three main criteria. Each food is:
  • Versatile. It can be eaten on it own or used as an ingredient in other dishes.
  • Inexpensive. A serving will cost a few dimes or nickels.
  • Nutritious. It packs high percentages of vitamins, minerals, protein, fiber, and/or calories. (Note: To be totally honest, some important, but fairly obscure minerals are included here. Manganese? I thought it was a capital in Southeast Asia. It is not, and oatmeal has 147% of the USDA-recommended daily allowance.)
Bonus: since most of the list is comprised of produce, grains, and legumes, it’s fairly environmentally and ethically sound, as well.

Of course, your opinion on some of these foods (particularly the first) might differ, and I’d love to hear what you would have included instead. But first, before we get started, two quick notes:
  • All prices are the lowest available from Peapod (Stop & Shop) on 4/6/10.
  • All nutrition data comes from, uh, Nutrition Data and is approximate. Serving sizes are noted.
Obligatory disclaimer: I’m not a nutritionist, and these choices reflect my own opinion, so take ‘em with a grain of salt. (Or don’t, because, you know - not a nutritionist.)


BANANAS
Are there better-rounded fruits? Absolutely. Berries will single-handedly protect you from every known disease and fight off communism. But they are inordinately pricey little buggers (especially out of season), and for the money, don’t compare to a good ol’ Cavendish banana. Lesson: Always listen to the monkeys.

Serving size: One large (5oz) banana.
Peapod/Stop & Shop cost: $0.33 each
Good source of: Fiber (14% of a 2000-calorie diet), Vitamin C (20%), Vitamin B6 (25%), Potassium (14%), Manganese (18%)
Suggested recipe: Three-Ingredient Banana, Honey, and Peanut Butter Ice Cream


BEANS
We’ve discussed beans ad nauseum here on CHG, and for good reason: there are fewer cheaper sources of protein and fiber found on Earth. (Maybe Mars?) Their mutability means you can pack them into just about any recipe, and with a range of flavors and sizes, everyone’s palate will be equally pleased. Plus: hilarious farting.

Serving size: Half a cup of cooked black beans.
Peapod/Stop & Shop cost, canned: $0.21 per serving ($0.75/15oz can)
Peapod/Stop & Shop cost, dried: $0.15 per serving ($1.50/1lb bag)
Good source of: Fiber (30% of a 2000-calorie diet), Iron (10%), Protein (15%), Thiamin (14%), Folate (32%), Magnesium (15%), Phosphorus (12%), Manganese (19%)
Suggested recipe: Black Bean Soup with a Fried Egg on Top


CANNED TOMATOES
Canned tomatoes are here not as a snack or a stand-alone food, but an ingredient. Simply, they’re the basis for innumerable recipes across countless cuisines; sauces, soups, stews, and chilis wouldn’t exist was it not for the humble tomato. And yeah, if you’re the type to dig in a can of Progresso with a spoon, that’s okay too.

Serving size: One cup canned whole peeled tomatoes
Peapod/Stop & Shop cost: $0.48 per serving ($1.67/28oz can)
Good source of: Fiber (10% of a 2000-calorie diet), Vitamin C (37%), Iron (13%), Vitamin B6 (13%), Potassium (13%), Sodium (14%)
Suggested recipe: Tomato and Bread Soup


CARROTS
Bugs Bunny was on to something. But while carrots can be eaten raw to great merriment, they’re also excellent roasted, braised, in soups, and mixed with other foods. Hint: for snacking purposes, skip the bags of baby carrots ($1.50), buy a pound of full growns ($0.66), and chop ‘em up yourself. You save $0.84 every time.

Serving size: One cup raw carrot sticks.
Peapod/Stop & Shop cost: $0.13 per serving ($0.50/lb)
Good source of: Fiber (14% of a USDA 2000-calorie diet), Vitamin A (408%), Vitamin C (12%), Vitamin K (20%), Potassium (11%)
Suggested recipe: Honey-glazed Roasted Carrots


FROZEN SPINACH
Apparently, Popeye was on to something, too. (What is it with these cartoon characters?) Spinach is just about the healthiest food you can buy, and it’s easy to sneak little bits into a plethora of different dishes. Here, I’m going for frozen spinach over fresh for two reasons. First, it’s generally cheaper, and you can find better sales. Second, it takes up less space. For those of us with limited refrigerator storage, that’s important.

Serving size: Five ounces unprepared frozen spinach.
Peapod/Stop & Shop cost: $0.50 per serving ($1.00/10oz bag)
Good source of: Fiber (16% of a 2000-calorie diet), Vitamin A (333%), Vitamin C (13%), Calcium (18%), Iron (15%), Protein (10-11%), Vitamin K (660%), Vitamin E (20%), Riboflavin (18%), Vitamin B6 (12%), Folate (51%), Magnesium (26%),. Manganese (50%), Copper (10%), Potassium (14%), Selenium (112%)
Suggested recipe: Italian White Bean and Spinach Soup


LENTILS
Full disclosure: I knew lentils were good for you, but didn’t have any idea HOW good until researching this piece. And $0.11 per serving? My god. No wonder they’re eaten for breakfast, lunch, and dinner around the world.

Serving size: One-quarter cup of lentils, unprepared.
Peapod/Stop & Shop cost: $0.11 per serving ($0.79/1lb bag)
Good source of: Fiber (58% of a 2000-calorie diet), Iron (20%), Protein (25%), Thiamin (28%), Vitamin B6 (13%), Folate (57%), Pantothenic Acid (10%), Magnesium (14%), Phosphorus (22%), Potassium (13%), Zinc (15%), Copper (12%), Manganese (32%)
Suggested recipe: Red Lentil Soup with Lemon


OATMEAL
Here’s a riddle: what comes in a can, goes in a muffin, or can be boiled with raisins? (If you said “bunnies,” you are sick in the head.) It’s oatmeal, folks! High in fiber and all kinds of exciting minerals, it’s appropriate for every meal. Combine it with sweeter flavors for breakfast, or soy sauce and scallions for a strangely delicious lunch.

Serving size: Half a cup unprepared old-fashioned rolled oats:
Peapod/Stop & Shop cost: $0.12 per serving ($3.69/42oz canister)
Good source of: Fiber (16% of a 2000-calorie diet), Protein (10%), Thiamin (12%), Iron (10%), Magnesium (14%), Phosphorus (11%), Zinc (10%), Manganese (73%), Selenium (16%)
Suggested recipe: Banana Oatmeal Muffins


PEANUT BUTTER
Throughout childhood, peanut butter was as universal as Sesame Street and possibly even my mother. Even today, spooning some out of the jar is a good time, and adding a dollop into stew or oatmeal positively feels like a treat. And though PB is high in fat, it’s a good kind.

Serving size: Two tablespoons chunky peanut butter.
Peapod/Stop & Shop cost: $0.15 per serving ($2.39/18oz jar)
Good source of: Calories (9% of a 2000 calorie diet), fat (25%), fiber (10%), protein (15%, Niacin (22%), vitamin E (10%), Manganese (29%), phosphorus (10%), Magnesium (13%)
Suggested recipe: Indonesian Bean Stew


PEAS
Yes, peas.

Serving size: Half a cup frozen peas, unprepared
Peapod/Stop & Shop cost: $0.23 per serving ($3.00/2lb bag)
Good source of: Fiber (12% of a 2000-calorie diet), Vitamin A (22%), Vitamin C (20%), Vitamin K (23%), Thiamin (11%), Manganese (11%)
Suggested recipe: Easy Pea Soup


SWEET POTATOES
Rounding out the list, it’s the tastiest of all natural starches: the sweet potato (or yam, if you’re feeling semantic). Sweet potatoes have all the benefits and cooking versatility of regular potatoes, plus lots of fiber, a metric ton of Vitamin A, and an alluring orange color. Enter their world, and you will never want to leave.

Serving size: One cup cubed (about 4.75 oz).
Peapod/Stop & Shop cost: $0.50 per potato
Good Source of: Fiber (16% of 2000-calorie diet), Vitamin A (377%), Vitamin B6 (14%), Potassium (13%), Copper (10%), Manganese (17%)
Suggested recipe: Sweet Potato and Chickpea Puree


Readers, what do you think of the list? What would you add? What would you leave off? The comment section is ready and waiting.

(Photos courtesy of Human 2.0, Real Simple, Zeer, Converting Magazine, and How Stuff Works.)

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