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Disclosure: This post by Lauren Grant was provided by New Hope Network. I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people. The parts in italics? All me!

Eating right doesn’t have to equal mundane meals and slim wallets. And this list of the ten healthiest—and cheapest—plant-based foods proves just that. From leafy greens and grains to fruit and hearty vegetables, these ingredients guarantee nutritious, budget-friendly meals that will satisfy even the hungriest of appetites. So say good-bye to boring breakfasts and flavorless side dishes and get in the kitchen with these versatile recommendations. They provide endless options for healthy, money-saving meals that will fuel your body and save your wallet. There is something for everyone!

Nuts for Seeds?

Pumpkin Seeds

Pumpkin Seeds. When it comes to buying seeds and nuts, you may experience some sticker shock. Stop struggling between health and savings, and pick up a bag of nutritious, budget-friendly pumpkin seeds.

Cost: $0.30 per ¼-cup serving ($4.25 per pound).

Benefits: Pumpkin seeds—or pepitas, as they’re called when they’re shelled—pack a lot of health benefits for their little size. Aside from offering a high amount of manganese, just ¼ cup of pepitas contains nearly 50 percent of your daily need for magnesium—important for muscle, heart and bone health. That same serving size is high in heart-healthy fats and adds almost 10 grams of protein to your diet.

Ideas: I like pumpkin seeds on my salads, but I also like them plain (cooked, even in the shell!). Next time you gut your Jack o’ Lantern, save the seeds, wash and pat dry, then spread on a cookie sheet with a little oil and salt; bake until they start to turn brown, stirring occasionally. Buy in bulk to save money. Spending to treat yourself? Try Health Warrior’s pumpkin seed bars!

Need Some Color in Your Life?

Carrots & Cauliflower. With a combined résumé that’s pretty stunning, these two powerhouse veggies are vital when it comes to filling your plate and your wallet.

Cost: 0.20 to $0.50 per cup ($0.98 to $2.48 per pound).

Benefits: One cup of carrots alone surpasses your daily need of vitamin A. Throw in the various antioxidants (beta-carotene being the most well-known, and a precursor to vitamin A), and you’re already looking at one of the healthiest foods you can buy. Add a cup of cauliflower to up the ante. Just 1 cup contains 73 percent of your daily vitamin C needs; plus it’s been shown to decrease the risk of various cancers.

Ideas: Grate cauliflower and cook, use in place of rice. Carrots roast nicely either whole or chopped into pieces, alone or with other root vegetables, but my favorite way to eat them (in the winter, at least) is in carrot and roasted red pepper soup. Make a hearty all-vegetable meal by topping a baked potato with cauliflower and carrots; add broccoli for color variety and top with butter or cheese if that’s your thing.

Bean There, Tried That?

Pinto BeansPinto Beans. Whether dried and cooked or used straight from the can, heart-healthy pinto beans are one of the cheapest protein sources you can buy.

Cost: $0.04 per ½-cup cooked serving from dried beans ($0.80 per pound dried beans) and $0.20 per ½-cup serving from canned beans ($0.64 per pound canned beans).

Benefits: Not surprisingly, pinto beans are packed with fiber. Just ½ cup of cooked beans gives you more than 30 percent of your daily recommended intake for dietary fiber. Additionally, pinto beans contain high levels of folate, magnesium and potassium, all of which contribute to heart health. And, being high in protein and iron makes pinto beans a favorable plant-based alternative to red meat.

Ideas: My go-to “lazy dinner” is the homemade version of Cafe Yumm’s classic bowl: brown rice, beans of your choice, salsa and/or pico de gallo and/or chopped tomatoes, top with cheese and Yumm sauce. Make it fancier by adding some sliced olives, chopped onions, garlic, cilantro, and cheese. If quac is your thing, that would work too. (Yuck.) Need Yumm sauce? Find out where to buy it here.

Feeling Fruity?

Butternut squashButternut Squash. This hourglass-shaped fruit (yes, it’s a fruit) has taken a backseat to summer squash for far too long. The butternut is a winter squash that offers more benefits and versatility than is often thought.

Cost: $0.40 per 1-cup serving ($1.31 per pound).

Benefits: Although some produce hide their nutrients, butternut squash isn’t afraid to flaunt them. Its brightly colored orange flesh indicates the presence of beta-carotene, which we know to fight certain cancers and protect eye health. Beyond that, this gourd adds a healthy amount of fiber and vitamins A and C to your diet, which in combination contribute to a strong immune system, bone and tissue health and healthy blood sugar levels.

Ideas: Not a big squash eater here…but I do love chopped, baked butternut squash served warm on a winter salad (kale, goat cheese, dried cranberries, sunflower seeds) or in a cold quinoa or rice-based salad (especially pretty with the black “forbidden rice”). In the winter, I love using it in soup. If you’re not up for cooking, look for Pacific Foods butternut squash soup (it comes in a carton, so if you take it to work for lunch you can make it last two days).

Would it Kale You to Eat Greens?

KaleKale. This once rare but now beloved veggie can be found on tables and menus everywhere. The popularity of this leafy green has caused prices to drop, and you should take advantage of its nutrition prowess.

Cost: $0.11 per 1-cup serving ($1.60 to $2.00 per pound). (I seriously dare you to try to eat a pound of kale. I swear it cannot be done.)

Benefits: Kale contains more lutein, a type of carotenoid important for eye health, than any other produce. It’s also high in manganese and vitamins A, C and K, all of which contribute to kale’s health benefits—such as lowering your risk of some cancers, reducing your risk of blood clots and boosting your bone and tissue health. Just 1 cup of loosely packed kale contains 20 to 25 percent of your daily vitamin C needs.

Ideas: Before I started to like the taste of kale, I used to “hide” it in my smoothies. Turns out I just prefer thinly sliced kale to big kale leaves–try it, you might like it better too! I am particularly fond of the chopped salad kits by Taylor Farms, Eat Smart, and Fresh Express. Yes, they definitely increase the cost of the kale, but they also ensure I will eat it–wasted food is wasted money.

Fancy Something Fuzzy?

EdamameFrozen Edamame. High in fiber and protein and low in unhealthy fats, soybeans are an easy and healthy way to get more bang for your buck. Not many protein sources render as strong of a nutritional profile, which lands edamame on this list.

Cost: $0.34 per ½-cup serving ($2.72 per pound) of frozen, shelled edamame.

Benefits: Edamame contains a long list of vitamins and minerals (some rarely heard of), with the most notable being iron, manganese, B vitamins and vitamin K. Additionally, edamame is a complete protein, which means it contains all of the nine essential amino acids, a rarity in plant protein sources.

Pro tip: You can find edamame at Trader Joe’s, and often at discount grocers such as Grocery Outlet. It’s easy to steam, and you can even warm it in the microwave. If you buy the edamame still in the pods, it tends to be substantially cheaper than the shelled stuff; I find it helpful to buy the pods so it takes me longer to eat it.

Fuzzier?

KiwiKiwifruit. This little fruit packs flavor, nutrition and a gorgeous green hue inside an unusual fuzzy peel. Simply slice in half and scoop out flesh with a spoon, or peel and slice, or even eat it sliced with the peel on (wash it first, of course) for a quick, healthful snack.

Cost: $0.53 per fruit ($3.56 per pound).

Benefits: An incredible source of vitamin C, kiwi is a good option when oranges become mundane. Just one kiwi serves up a hefty amount of dietary fiber and more than 30 percent of your daily needs for vitamin K. This small green fruit, speckled with tiny seeds, has been found to benefit cardiovascular health and respiratory problems such as asthma, shortness of breath and coughing.

Lunchbox Envy: I first learned to love kiwi when a classmate brought one in her lunch. We used to peel them with our fingers–messy, but satisfying–but you can also slice it in advance. Kiwi is really yummy frozen, and frozen sliced kiwi looks pretty in drinks and sparkling water.

Are You the Saucy Type?

Marinara SauceMarinara Sauce. Although it may be surprising to see a sauce on this list, marinara has earned its place. Made primarily of whole foods, including tomatoes and spices, marinara contains a long index of antioxidants. But be sure to check labels and look for marinara with the fewest grams of added sugars and sodium.

Cost: $0.32 per ½-cup serving ($1.92 per 24-ounce jar).

Benefits: Tomatoes are naturally high in the antioxidant lycopene—thought to have cancer-prevention benefits—and when cooked, lycopene becomes more readily available to absorb. Marinara also provides a good amount of iron and vitamin C.

Top tip: It’s not hard to make your own sauce, and then you can control how much sugar and salt is added. You don’t even have to start with fresh tomatoes–try canned tomatoes or tomato paste, and add an Italian herb blend. I like mine with garlic, and sometimes pieces of bell pepper and onions. If you have picky eaters, try making your sauce relatively plain, and offer a buffet of add-ins, such as mushroom pieces or grated Parmesean cheese.

Sticks to Your Ribs, They Told Me…

OatsOats.  A quick, nutritious breakfast, old-fashioned oats offer a myriad of health benefits in just one bowl. This wallet-friendly whole-grain can be enjoyed sweet or savory, and is a great foundation for a healthful meal or snack.

Cost: $0.07 per ½-cup serving ($1.09 per pound).

Benefits: Naturally gluten-free (but often processed in facilities where gluten-containing grains are also processed), oats deliver almost 10 percent of your recommended daily fiber needs in just ½ cup cooked, along with 3 grams of protein. Also, the daily intake of unrefined, concentrated sources of fiber in oats has been found to reduce the risk of cardiovascular disease, type 2 diabetes and breast cancer. Now that’s a healthy carbohydrate!

Warning!! If you (or the person you’re serving the oats to) is celiac or has a gluten allergy, be absolutely certain to look for oats that are certified gluten-free. That ensures the oats were processed in a place and manner that ensures they will not be cross-contaminated. Buying in bulk might be cheaper, but not if it’s going to make you ill.

Keen for Something Ancient?

QuinoaQuinoa. Although this seed has been around since 1200 AD, quinoa took the world by storm just a few years ago, thanks to its incredible nutrient profile, credited with strengthening warriors through the ages.

Cost: $0.21 per ¾-cup cooked serving ($2.14 per pound).

Benefits: These tiny seeds provide 8 grams of complete protein and nearly 60 percent of your daily manganese needs in each ¾-cup cooked serving, making it an ideal plant-based protein. It contains essential fatty acids and heart-healthy fats, as well as anti-inflammatory benefits—proving that good things do, after all, come in small packages.

More than salad! Quinoa is often served as a side dish or salad, like rice. You can add it to soups, breads, meat-loaf (and meatless-loaf!), and a wide variety of other dishes. I’m also a fan of Qrunch, quinoa-based frozen foods. Qrunch products are certified gluten-free and made of ingredients you recognize. In addition to burger-type patties, I really like the “breakfast toastables” which are tasty with syrup, or can be a quick grab-and-go hand-held breakfast. 

Stretch Dollars While Eating Well?

I’d love to hear how you enjoy these foods! Is there a recipe you like to use them in? Or do you prefer some other inexpensive yet nutritious finds?

On the THIRD Day of Christmas–yes, the Third Day…go ahead and google that, I can wait…I offer you a post about OATS. (Better than three French Hens, and easier to prepare, too.)

Why Oats?

Earlier this year, I used my first Inside Tracker test. (I’m reminded of this as I am about to take the next one on Friday.) Inside Tracker tests your blood for certain biomarkers–including the ones your doctor is interested in, such as triglycerides and cholesterol. Each is assigned to green (optimized), yellow (needs work), and red (take action immediately). Based on the results of the blood testing, as well as your goal input, Inside Tracker recommends specific actions you can take to improve those biomarkers (for example, to lower your cholesterol). These actions include food and supplement recommendations to move your biomarkers into the green zone.

One of the foods Inside Tracker recommended for me? Old fashioned rolled oats. Inside Tracker described the purpose like this: “Oats are high in soluble fiber, which can reduce cholesterol levels and raise HDL. A serving is 1/2 cup raw or 1 cup cooked. Enjoy one serving each day.” Being the nerd I am, I immediately started in on the research.

Nature's Path Love Crunch
Nature’s Path Love Crunch, like many granolas, features rolled oats as the main ingredient

Dietary Fiber: Soluble v. Insoluble v. Resistant Starch

First, let’s talk fiber. As I recall, fiber only had two types when I took my freshman nutrition class, but now there are three? Actually, that depends on which source you consult. (If you’re truly interested, the Wikipedia entry on Dietary Fiber breaks it all down for you.) Dietary fiber comes from plants: fruit, vegetables, legumes, and whole grains.  In general, dietary fiber is a carbohydrate component of food that cannot be completely broken down by your digestive system.

Soluble fiber dissolves in water and makes a gel-like substance. According to the Mayo Clinic, soluble fiber is helpful in controlling blood sugar and can help reduce cholesterol. Sources of soluble fiber: oats, barley, flaxseed, peas, beans, apples, citrus fruit, carrots, psyllium. As the FDA points out, soluble fiber is broken down by bacteria in the intestines, and does provide some calories to the body as a result.

Insoluble fiber does not dissolve in water. This is the fiber that makes up the bulk of feces. It helps move material through your digestive system. Sources of insoluble fiber: whole wheat, wheat bran, beans, cauliflower, green beans. This type of fiber passes through the body undigested, and is not a source of calories.

Resistant starch is a type of insoluble fiber. It can be fermented in the gut. Resistant Starch develops during the heating and then cooling of some foods such as potato, pasta, and rice; it also exists in raw bananas. There are also some grains that were developed specifically for their high resistant starch levels including high amylose corn and high amylose wheat. Foods high in resistant starch often have a low glycemic index, which means they have a relatively lower impact on blood glucose levels.

Sources of fiber. For a list of foods that are good sources of fiber, check out this list by Today’s Dietician.

In addition to positive affects on blood sugar and cholesterol, dietary fiber also regulates bowel movements, and helps create a sense of satiety so you feel fuller when eating less than you would (if you only had low-fiber foods). Fiber also slows the passage of food through the digestive system, which helps you feel full longer after you eat. Researchers are looking at the effects of a high-fiber diet on risk for colon cancer, and how fiber affects the microbiota in the gut, which has implications for obesity prevention. (PubMed has at least a dozen articles on this research.)

All About Oats

As a vegetarian, of course I appreciate fiber–most of what I eat should fall into the high-fiber category, right? Well, not exactly. Processing affects the amount of fiber in foods–and grain processing often removes the fiber! But I’m getting ahead of myself.

Oat basics. According to Harvard’s T.H. Chan School of Public Health, “Oats, formally named Avena sativa, is a type of cereal grain from the Poaceae grass family of plants. The grain refers specifically to the edible seeds of oat grass[.]” Their page on oats states oats are high in both soluble and insoluble fiber, phosphorus, thiamine (also called vitamin B1), magnesium, and zinc. For more, check out Harvard’s page on oats.

More about oats.Oats require a cold climate to grow. Oats do not exist as a Genetically Modified Organism or GMO, so if you are buying oats that have a non-GMO label, you’re paying extra for that label which could be applied to every oat in the universe. Oats themselves have no gluten, and are therefore gluten-free. However, if you have Celiac Disease you should proceed with caution and only purchased oats that are certified gluten-free. This is because (1) oats can be contaminated if they are grown on a field that previously had a gluten-containing crop on them, and (2) oats processed in a facility that also processes gluten-containing products may be cross-contaminated.  (Thanks to the Prairie Oat Growers Association for this data.) Finally, there is some evidence that some people with Celiac Disease may have adverse reactions to oats. This may be because oats contain a protein called avenin, which is similar to gluten.

Types of oats. The Oldways Whole Grains Council has a wealth of information on oats, and has photographs of each of the types of oats, which is helpful in understanding the difference.

  • Whole Oat Groats are the entire grain kernel. They take a long time to cook, and are usually only found in health food stores. If you harvest oats and then take off the hull, that’s a whole oat groat.
  • Steel Cut Oats are whole oat groats that have been cut into pieces (using steel, right?). Irish Oatmeal is steel cut oats.
  • Stone Ground Oats are whole oat groats that have been ground up using stones (traditionally) instead of cut with blades. This results in smaller pieces and a creamier texture when cooked. Scottish Oatmeal is stone ground oats.
  • Rolled Oats are whole oat groats that have been steamed and then smashed flat. This turns them into flakes. When you see oats in oatmeal cookies, those are usually rolled oats. Rolled oats are also called old fashioned oats.
  • Quick Oats and Instant Oats are rolled oats that have been steamed longer and/or ironed into thinner flakes. This makes them cook faster, but changes the texture. Quick oats/instant oats ARE whole oats, and therefore a whole grain.
  • Oat Flour is whole oat groats that have been ground into a flour.

Some non-whole grain forms of oats include oat germ and oat bran. Prior to doing this research, I didn’t realize that rolled oats and quick oats have the same exact content as stone ground oats! Did you?

Research on the benefits of oats

Harvard’s page on Oats (linked above) identifies all sorts of neat health benefits:

  • Beta-glucan (the primary type of soluble fiber inoats) slows digestion, increases feelings of fullness, and suppresses appetite
  • Beta-glucan can bind to cholesterol and help move it out of the body
  • Phenolic compounds and phytoestrogens are antioxidants that reduce chronic inflammation associated with cardiovascular disease and diabetes

The Harvard page also identifies specific studies about oats and heart disease, diabetes, weight control, and digestive health. The Whole Grains Council—which has more of an interest in promoting the health benefits of oats than Harvard’s School of Public Health—has a page with descriptions and links to studies that reach the following conclusions about oats and health:

  • Oats may reduce asthma in children
  • Oats may boost nutrition in gluten-free diets
  • Oats increase appetite-control hormones
  • Oat beta glucans improve immune system defenses
  • Oats help cut the use of laxatives
  • Oats may help reduce the risk of Type 2 Diabetes
  • Oats may improve insulin sensitivity
  • Oats lower bad cholesterol
  • Oats help control blood pressure

Adventures in Oats!

Since eating more oatmeal cookies would make me happy but not necessarily advance my health goals, and I don’t have time to cook steel cut oats every morning, I looked into other ways to eat more oats. My initial foray into making “overnight oats” via an online recipe turned out to be…disgusting, in a word.

Oats Overnight items included in the prize
Oats Overnight Blender Bottle and individual serving packets

Oats Overnight.

Since my own overnight oats were terrible, I decided to try some pre-packaged ones. Unlike other types of overnight oats, Oats Overnight is intended to be drinkable. The main ingredient is whole rolled oats. Preparation involves putting a packet into a Blender Bottle minus the plastic blender ball, and adding milk or a liquid of your choice. Pop it in the fridge overnight and poof! Breakfast! Pros:  Added protein. Easy to prepare. There are now a variety of flavors including three vegan options that use pea protein. The oats are certified gluten-free. The “classic” flavors are made with whey protein and the mocha flavor has caffeine. Shaker bottle can be reused an infinite number of times (unless you leave it somewhere hot with milk still in it, in which case the plastic might take on a permanent odor). Cons: If you like to chew your breakfast, this is not your best option. Individual serving packets are not recyclable.

 

Maker Oats
Maker Oats five-pack and glass jar (not included in giveaway prize)

Maker Oats.

Another type of overnight oats, the Maker Oats starter kit comes with a glass jar, but you could easily use any jar (so long as you don’t add too much liquid). Similar to Oats Overnight, you put a packet in the jar, add your milk or plant-based milk, shake, and stick it in the fridge. Poof! Breakfast! The main ingredient is thick cut rolled oats. The consistency is much thicker and more substantial than Oats Overnight. The starter set includes a jar and packets, otherwise you buy a box with packets. Pros: Thick, spoonable oats. If you like them hot, you could easily heat them in their jar (just watch out as glass gets hot). You may find that a single “serving” is enough for two breakfasts. Maker Oats also contain chia seeds. Cons: So far there are only three flavors, so you might get bored. No added protein, so if you use plant-based milk or nut milk this is not a high-protein breakfast. If you have Celiac Disease, these may not be your best choice as they are not certified gluten-free. Like the others, individual serving packets are not recyclable. To date, these are my favorite!

Bob's Red Milll products
Bob’s Red Mill single serve oatmeal and muesli samples

Bob’s Red Mill.

I live in Oregon–how could I not love employee-owned Bob’s? Bob’s Red Mill makes a variety of products containing oats. There are single-serve oatmeal cups (pineapple coconut, fruit and seed, cranberry orange, classic, and gluten-free varieties: blueberry hazelnut, brown sugar & maple, apple cinnamon oatmeal) and bagged multi-serve oatmeal (regular rolled oats, thick rolled oats, steel cur oats, Scottish oatmeal, old fashioned rolled oats, quick rolled oats, and several gluten-free varieties). Pros: multiple options, including both flavored oatmeal and plan oats. Sign up for the mailing list and get coupons by mail. If you’re not into oatmeal, you can try the museli, which also contains oats. Most of the oatmeals also contain flax and chia seeds. Cons: the flavored varieties tend to be higher in sugar than either Maker Oats or Oats Overnight. The single-serve cup packaging is not reusable.

 

The Soulfull Project
The Soulfull Project: eats for me and a donation too? WINNING.

The Soulfull Project.

The Soulfull Project is a certified B-Corporation. The Soulfull Project’s cereals are all multi-grain; as far as I can tell, they all have rye, oats, quinoa, flax, and chia (but I didn’t examine every label so this might not be 100% true). Their big selling point is that for every serving they sell, they donate a serving to a food bank or other community-based group fighting hunger by providing meals, and you can see where their donations go on the website. The Soulfull Project products come in single-serve cups, 5-packs of single servings in plastic bags, and in multi-serving pouches. Pros: All of the products are vegan. Some products are certified gluten-free. If you don’t add too much liquid, the resulting cereal is thick and sticks to your spoon. Single-serve plastic cups might be recyclable (depending on where you live). Cons: The flavored products tend to be higher in sugar than Maker Oats and Overnight Oats (up to 12 grams of sugar).

The Giveaway!

There is ONE prize pack up for grabs to one winner with a United States mailing address. (Sorry international friends, but postage is dear and I don’t know what the rules are for shipping food to various other countries.) This prize is not sponsored by any company or brand, though I received some (but not all) of the contents at trade shows. Contents:

  • Oats Overnight Blender Bottle and 4 individual packets (chocolate peanut butter banana, strawberries & cream, green apple cinnamon, peach upside down cake) (retail value: $22.00)
  • Maker Oats, apple & coconut (one serving package) (retail: $2.00)
  • The Soulfull Project 4 Grain Blend, full size (retail: $6.50)
  • Bob’s Red Mill Oatmeal cup (cranberry orange one serving package)
  • Bob’s Red Mill Fruit & Seed Muesli, 2 servings (one serving packages)
  • Grandy Oats original Coconola coonut granola, grain free (sample size)
  • Better Oats Steel Cut Oats, maple & brown sugar (one serving)
  • Nature’s Path Love Crunch dark chocolate and red berries (sample packet)

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