In these economic times, we all should have a list of inexpensive ways to include high-quality, nutrient-dense food in our diets. And these foods should be accessible—while the lucky among us have access to fresh, seasonal foods at high-end grocery stores and farmer’s markets, many live in food “deserts,” where the range of fresh produce is extremely limited.
The four vegetables featured below are nutrient-dense, cheap, tasty, easily accessible, versatile, and store well. They also share the benefit of being both anti-inflammatory and anti-oxidant, helpful for preventing cell damage and chronic inflammatory ailments such as cardiovascular disease and type 2 diabetes. Add more of these low-budget superstars to your diet, and both your body and your budget will benefit!
The four vegetables featured below are nutrient-dense, cheap, tasty, easily accessible, versatile, and store well. They also share the benefit of being both anti-inflammatory and anti-oxidant, helpful for preventing cell damage and chronic inflammatory ailments such as cardiovascular disease and type 2 diabetes. Add more of these low-budget superstars to your diet, and both your body and your budget will benefit!
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| www.vegonline.com |
Cabbage: $ .97/lb
Cabbage is simple to include in a stirfry, soup, or fried rice. It’s also simple and delicious when seasoned and stewed with onions and garlic. What's nutritionally great about this cruciferous giant?
Cabbage is an unparralelled source of vitamin K--which contributes to blood clotting, bone health, and antioxidant activity in the body. One cup of raw cabbage provides over 90% of the RDA for vitamin K. Cabbage is also a great source of antioxidant and immune-enhancing vitamin C (contains over 50% of the RDA). Red cabbage contains higher levels of anthocyanins, phytochemicals which are also highly antioxidant, preventing oxidative stress and cell damage throughout the body.
Cabbage is a great source of fiber as well. The fiber in steamed cabbage binds with bile acids in the intestinal tract, aiding digestion of fatty foods. And to top it off, cabbage is also a source of manganese, folate, vitamin B6, potassium, omega-3 fatty acids, thiamin (vitamin B1), riboflavin (vitamin B2), calcium, magnesium, vitamin A, and protein.
Cabbage is also the main ingredient in probiotic-rich sauerkraut and kimchee. Incorporating a couple of teaspoons a day of fermented cabbage may support digestive function by encouraging healthy gut bioflora. Both can be purchased in stores (look in the refrigerated section for fermented foods), but they’re quite easy to make. See recipes at Wild Fermentation, Mother Earth News, and Fabulous Foods.
Cabbage is an unparralelled source of vitamin K--which contributes to blood clotting, bone health, and antioxidant activity in the body. One cup of raw cabbage provides over 90% of the RDA for vitamin K. Cabbage is also a great source of antioxidant and immune-enhancing vitamin C (contains over 50% of the RDA). Red cabbage contains higher levels of anthocyanins, phytochemicals which are also highly antioxidant, preventing oxidative stress and cell damage throughout the body.
Cabbage is a great source of fiber as well. The fiber in steamed cabbage binds with bile acids in the intestinal tract, aiding digestion of fatty foods. And to top it off, cabbage is also a source of manganese, folate, vitamin B6, potassium, omega-3 fatty acids, thiamin (vitamin B1), riboflavin (vitamin B2), calcium, magnesium, vitamin A, and protein.
Cabbage is also the main ingredient in probiotic-rich sauerkraut and kimchee. Incorporating a couple of teaspoons a day of fermented cabbage may support digestive function by encouraging healthy gut bioflora. Both can be purchased in stores (look in the refrigerated section for fermented foods), but they’re quite easy to make. See recipes at Wild Fermentation, Mother Earth News, and Fabulous Foods.
Sweet Potatoes: $ .89/lb
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| www.cookinglight.com |
Sweet potatoes, like cabbage, are rich sources of antioxidant, immune-boosting, anti-inflammatory phytonutrients--they are a potent source of vitamins A and C, as well as proteins called sporamins, which all share these qualities. Despite their sweetness, sweet potatoes actually help control blood glucose levels by encouraging the body to increase production of of adiponectin, a hormone produced in fat cells that modifies insulin metabolism.
Lately, I’ve been enjoying mashed sweet potatoes for breakfast, with coconut milk, cardamom, and ginger—it’s sweet, grounding comfort food for cool fall mornings:
Lately, I’ve been enjoying mashed sweet potatoes for breakfast, with coconut milk, cardamom, and ginger—it’s sweet, grounding comfort food for cool fall mornings:
My favorite sweet potatoes
1 baked or boiled sweet potato (local garnet yams are my favorites)
1 tsp coconut oil
1/3 cup coconut milk
grated ginger to taste
a pinch of cardamom seed (not the whole pods)
Warm coconut oil in small saucepan on low heat; mash in sweet potato, ginger and cardamom. Add coconut milk and keep at low heat for about 5 minutes, or until warmed through. Take off heat. Serves 1.
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| www.worldcommunitycookbook.org |
Carrots: $ .99/lb
Carrots are possibly the richest vegetable source of the pro-vitamin A carotenes. What does that mean for your health? For one thing, the extraordinary antioxidant activity of vitamin A is great preventative medicine for the cardiovascular system, protecting against oxidative damage to the arteries. Vitamin A is also especially protective to the eyes and may prevent the development of cancerous cells in the body.
One simple way to get a lot of carrots in your diet is to juice them; another is the old-fashioned school-lunchbox classic: carrot sticks. Carrots can also be steamed, pureed, and added to stirfry dishes. Or, if you’re feeling more adventurous, try Epicurious’ Indian Spiced Carrot Soup with Ginger.
One simple way to get a lot of carrots in your diet is to juice them; another is the old-fashioned school-lunchbox classic: carrot sticks. Carrots can also be steamed, pureed, and added to stirfry dishes. Or, if you’re feeling more adventurous, try Epicurious’ Indian Spiced Carrot Soup with Ginger.
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| www.finecooking.com |
Onions $2.99/3 lbs
The allium family (which also includes garlic, leeks, chives and shallots) is always helpful at this time of year, keeping colds and flu at bay with its strong antimicrobial properties, and encouraging warmth in the body. Onions are a great source of polyphenol flavonoids, plant compounds that have been linked to many health benefits as a result of their antioxidant, antiviral, antibacterial, anti-inflammatory, and even anti-allergenic properties. These compounds are also associated with lower risks of cardiovascular disease, cancer and osteoporosis.
This is a good time to make a couple of jars of onion-based cough syrup, helpful for colds and coughs with its immune-enhancing, mucus-busting and expectorant actions. I've done this before by simply layering white onion slices with raw cane sugar in a mason jar and leaving it to sit for a day or so. This season, I'll be trying herbalist Amanda McQuade Crawford's version, with garlic and ginger.
As the days get shorter and the temperature drops, I've started eating more curried onions, a recipe I was gifted by herbalist (and Tai alum) Karen Culpeper a few years ago. This dish is good to try when you feel a cold coming on, or any time you just need a little warmth in the body.
This is a good time to make a couple of jars of onion-based cough syrup, helpful for colds and coughs with its immune-enhancing, mucus-busting and expectorant actions. I've done this before by simply layering white onion slices with raw cane sugar in a mason jar and leaving it to sit for a day or so. This season, I'll be trying herbalist Amanda McQuade Crawford's version, with garlic and ginger.
As the days get shorter and the temperature drops, I've started eating more curried onions, a recipe I was gifted by herbalist (and Tai alum) Karen Culpeper a few years ago. This dish is good to try when you feel a cold coming on, or any time you just need a little warmth in the body.
Curried Onions
2 large onions (red, yellow or white work fine)
Olive oil
Curry paste, powder or a combination of turmeric, cumin, coriander, and cayenne pepper powders
Slice onions into rings. Warm olive oil in a pan and add onions, cooking over medium-low heat for 15 minutes. Add curry spices to taste and sauté on low heat for about 30 minutes until the onions are transparent. Serve with rice, meat or veggies. If it’s too spicy, have some yogurt or cucumber raita on the side. You can also experiment with coconut milk, and thai curry, and additional veggies for a filling meal.
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