Black Garlic Recipes and Reviews

I recently had the pleasure of tasting black garlic for the very first time in my life…and let me tell you…I honestly could not stop eating it…Words cannot simply describe the taste and mild flavoring of black garlic.  Marx Foods sent me a complimentary sample of one of their new products: Black Garlic, which has been used in Korean, Thai and Japanese foods for awhile, yet is only recently coming to play in the United States, and needless to say…I’m thrilled…I can’t wait to get my hands on some more black garlic as it truly was an experience beyond describing.

The black garlic had both a sweet and savory taste and does not have the strong regular garlic taste and bitterness.  One could easily pop a clove or two into their mouth without squirming around as you would with regular garlic.  I had a fabulous time recipe testing with the black garlic…I started with a balsamic halibut dish then moved onto a risotto and finally topped off the black garlic in my dark chocolate s’mores. Yes, I paired garlic with dark chocolate, and I assure you with your first bite of black garlic, you’ll be pondering what dessert, sweet reduction or savory vinaigrette you can create.

Considered healthier than plain garlic, black garlic has twice as many antioxidants and has long been consumed in Asia for its disease preventative and treatment properties.

Here are the tasty Gluten-Free recipes from my Black Garlic recipe testing.


Photo credited to www.friedas.com

Balsamic Black Garlic Halibut Steaks

Ingredients

  • 2 Halibut Steaks (6 oz. each)
  • 2 Tbsp. Balsamic vinegar
  • 2 cloves Black Garlic
  • 1 small orange (juiced)
  • 1 tsp. orange zest
  • 2 Tbsp. olive oil
  • Dash of sea salt and ground white pepper
  • Fresh cilantro, chopped (for topping)

Directions

  • Heat olive oil in a large skillet over medium-high heat.  Add in garlic.
  • In a small bowl, combine balsamic vinegar, orange zest, freshly squeezed orange juice, sea salt and pepper.
  • Season both sides of halibut steaks with balsamic mixture.  Place steaks into skillet; cook for 10 minutes or until fish flakes with a fork.
  • Flip steaks halfway through cooking to ensure brownness on both sides.  (I used my Taylor Thermometer and Timer to ensure my fish was perfectly cooked).
  • Serve warm and enjoy with a sprinkle of fresh cilantro.

Roasted Black Garlic Risotto Cakes

Ingredients

  • 2 bulbs of black garlic, unpeeled
  • 4 Tbsp. olive oil
  • 1 onion, finely chopped
  • 2 parsnips, finely chopped
  • 2 cups risotto
  • 1/2 cup white wine
  • 4 cups vegetable broth
  • 1/4 cup balsamic vinegar
  • 2 Tbsp. nutritional yeast
  • 1/4 cup fresh basil, chopped
  • Sea salt and pepper
  • Nori flakes, for topping
  • Olive oil for cooking
  • Gluten free flour

Directions

  • Preheat oven to 375 degrees.
  • Coat garlic with 2 Tbsp. olive oil.  Wrap each with aluminum foil.  bake for 20 minutes.  Cool garlic and puree in a food processor.
  • Heat 2 Tbsp. olive oil in a large saucepan, such as my favorite Calphalon, over medium-high heat.  Add parsnips and onion.  Cook until onion is translucent.  Add risotto and cook an additional 5 minutes.  Add wine and let evaporate.
  • When wine has evaporated completely, add vegetable broth slowly, letting each addition evaporate before adding more.
  • When risotto is fully cooked, remove from heat; add in nutritional yeast, garlic puree, balsamic vinegar and basil.  Season with sea salt and pepper.
  • Transfer into a large bowl; set aside to cool.
  • Cover and refrigerate for 2-3 hours.
  • Shape risotto into patties; place onto a baking sheet.
  • Cover and place into the fridge for 1 1/2 hours.  Place gluten-free flour in a dish; coat each cake with flour.
  • Heat olive oil in a large skillet over medium heat.  Add risotto cakes and cook until golden brown and cooked through; approximately 4 minutes per side.
  • Transfer patties to a plate lined with paper towels to drain.  Repeat with additional risotto cakes.
  • Serve warm with fresh tomato sauce and a sprinkle of nori flakes.
  • Enjoy!

Dark Chocolate n’ Black Garlic S’mores

Ingredients

  • 2 1/4 cup rice flour
  • 1/2 cup brown sugar
  • 2 tsp. cinnamon
  • 1 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 5 Tbsp. ghee or butter alternative
  • 3 Tbsp. cold water
  • 4 Tbsp. agave nectar or honey
  • 1 tsp. vanilla
  • 3 cloves black garlic
  • 1 bar dark chocolate
  • 2 Tbsp. warm water
  • 1 tsp. balsamic vinegar
  • Large marshmallows

Directions

  • Combine rice flour, brown sugar, cinnamon, baking powder, baking soda and salt; mix in ghee using hands.
  • Add cold water, honey and vanilla.
  • Mold dough into a ball form and place into the fridge for 2 hours.
  • Pre-heat oven to 325.
  • Line a baking sheet with parchment paper.
  • Roll out dough and cut graham-cracker sized shapes, lightly pricking with a fork.
  • Bake for 10-12 minutes or until golden brown.
  • Set aside to cool.
  • In a food processor, combine dark chocolate, warm water, balsamic vinegar and black garlic; puree until smooth.
  • Heat chocolate mixture on the stove top until warm.
  • Top each graham cracker with a dollop of warm dark chocolate and black garlic mixture, followed by a large warm marshmallow and finished with another graham cracker.
  • Enjoy!

Black Garlic can be purchased online through Marx Foods here.

Product Review: Goji Gourmet

A big thank you to my friend, Allison over at Goji Gourmet for sending me a package of their tasty cookies.  I had the delightful opportunity to meet Allison last week to hear about her exciting new business and taste her deliciously-healthy cookies.

gggg

Goji Gourmet offers a wonderful variety of cookies packed with superfoods and antioxidants!  All of their cookies are handmade, with no refined sugar added, no preservatives, low calorie and all-natural!  These bite-sized snacks are perfect for an evening nibble or for your child’s afternoon treat.

Be sure to check out Goji Gourmet and taste the goodness of their 4 yummy flavors:

Goji Almond Oat

1

Goji Cherry Cacao

2

Goji Ginger Walnut

3

Goji Orange Mint Chip

4

My clients and I enjoyed sampling these tasty treats; we snacked on them right out of the cute little bags (which are resealable and easy to toss into your bag for travel).  I decided to use my creativity and introduced the Goji Gourmet cookies to my clients paired with a dollop of Greek yogurt, crumbled atop a fruit and yogurt parfait and used as a crumb topping for my favorite pie and cake recipes.

I love Allison’s unique Goji Gourmet flavors: the combination of Goji berries with almonds and oats is incredibly satisfying and has a nice crunch…the Goji cherry cacao was my favorite, as I loved the raw chocolate taste and dried cherries happen to be my favorite dried fruit.  Goji ginger with walnuts had a nice crunch to them, as well and the touch of ginger was mild, yet added the perfect ‘zing’.   The Goji orange mint with chips were a huge hit with my clients- as it ‘Tasted like mint-chocolate chip ice cream”, they said.

Thank you again, Allison for sending us a fabulous assortment of your delictable cookies.  There’s nothing like enjoying a tasty treat that’s packed with superfoods and antioxidants- they’re mini guilt-free nibbles.  Be sure to keep your eyes peeled for Goji Gourmet, which are popping up everywhere–I assure you–you’ll be hooked on your first little nibble.

Cranberry n’ Mint Quinoa

QuinoaandBulgurPilaf

You know its fall when recipes call for cranberries…the thoughts of Thanksgiving and warm, comforting food comes to mind when the leaves begin to turn beautiful shades of red, orange and yellow. Well, there are no trees here in Manhattan (aside from Central Park), however, when I take my yearly pumpkin picking trip, I admire the true beauty of the foliage.  Cornstalks, pumpkins, gourds, o my! Fall is such an exciting time of the year and my favorite season.  This fall I will be sharing with you many harvest recipes that you can easily create with local, seasonal foods.

This is the best time of the year to check out your local farmers market where you will discover pumpkin, winter squash, Brussels sprouts, cabbage and gourds, which can all be incorporated into a delicious dish.  So, set aside the pumpkin pie recipe  because I’m going to take you on a fall foliage feast!  Let’s start off with cranberries, which are packed with antioxidants and nutrients, giving them superfruit status. I recently purchased some fresh cranberries at the Union Square Market here in Manhattan and used them to create this deliciously healthy meal.

Fresh cranberries will start to peak in just a few weeks as we enter October…therefore I thought it would be a great idea to post a delicious quinoa n’ cranberry dish that I made last week.

I decided to throw in some fresh green beans that I picked up at the farmers market- the beans were the perfect addition to this hearty meal- they added a perfect crunch.  I often blanch my green beans instead of steaming them.  Blanching vegetables gives them a crisp, fresh taste that adds a nice bite to any dish.  Once again, I found myself browsing the pantry and fridge for ingredients to create this quinoa masterpiece; lemon juice- a staple in my fridge, crushed red pepper flakes- another staple, fresh mint from the farmers market-not a staple but definitely a fun market splurge, a dash of balsamic vinegar- which adds the perfect tang for my taste buds and a sprinkling of crushed macadamia nuts as a topping for a dose of protein and healthy monounsaturated fat.

Ingredients

  • 2 cups quinoa, cooked
  • 1/2 cup cranberries
  • Handful of fresh mint, finely chopped
  • 1 lb. fresh green beans
  • 1/4 cup macadamia nuts, crushed
  • 1 tsp. lemon juice
  • 1 tsp. crushed red pepper
  • Dash of balsamic vinegar
  • Sea salt and pepper, to taste

Directions

  • Cook quinoa per directions on package.
  • Cook cranberries in a pot of water for 10 minutes over medium heat just until they pop.  Be sure not to over-cook the cranberries, as this will make them bitter.
  • While the cranberries are cooking, blanch green beans by boiling a pot of water and pouring it over the beans in a colander.
  • In a large bowl, combine cooked quinoa, cranberries and green beans; toss with macadamia nuts, balsamic, lemon juice, crushed red pepper, sea salt and pepper.
  • Enjoy!

Product Review: All One Powder

Thank you to All-One for sending me a package of samples for my clients.  All-One provides a daily nutrition regimen in powder form, that is easy to take, readily used by your body and supports optimum health.  Their nutrition supplements are in powder form, which is fun to mix into smoothies, yogurts, baked goods, oatmeal and juice.

My clients had the opportunity to try each of the following All-One powders:

Original Formulaallone
Rice Baseall
Green Phyto Baseaaaa
Fruit Antioxidantsquare4R
Totally Fiberalloneeeeee
Calcium Complexalone
Vitamin Cal

Be sure to check out the All-One website for additional products.
Thank you again to All-One for sending me samples of your All-One powders for my clients!

Sweet Potato Muffins

weett

These muffins surely are scrumptious!  I’m sure many of you pair sweet potatoes with Thanksgiving, however, my tasty ‘Sweet Potato Muffins’ are the perfect snack all year round.  Sweet potatoes can be found in your local markets year-round, however, they are in season in November and December.  They are an excellent source of vitamin C and manganese, a good source of vitamin B6, copper, dietary fiber, iron and potassium.  Due to their excellent source of vitamin C and vitamin A (in the form of beta-carotene), sweet potatoes have healing properties as an antioxidant food.  Both vitamin C and beta-carotene are powerful antioxidants that work in the body to eliminate free radicals.  Since these nutrients are also anti-inflammatory, they can aid in reducing inflammation.

Enjoy these muffins with your breakfast, as a mid-afternoon snack or as a treat for dessert.  I enjoy these muffins toasted with a nice spread of almond butter.  My clients and I love eating these muffins crumbled into morning oatmeal or lunchtime salads for an extra flavor boost!

Ingredients

  • 1 cup whole wheat flour
  • 1/4 cup ground flax seeds
  • 1/3 cup oat bran
  • 1 tsp. baking powder
  • 3 medium sweet potatoes
  • 1/3 cup agave nectar
  • 2 Tbsp. stevia
  • 1/2 tsp. cinnamon
  • Dash of chili powder
  • 3/4 cup dark chocolate chips
  • 1/2 cup water

Directions

  • Pre-heat oven to 350 degrees
  • Cut sweet potatoes into chunks and steam for 25 minutes or until soft
  • Transfer to a blender and puree.
  • In a large mixing bowl, combine all dry ingredients.  Mix well.
  • Add sweet potatoes, agave nectar and stevia.  Continue to mix well.
  • Add water as needed to combine ingredients.
  • Fold in dark chocolate chips.
  • Pour into muffin tins and bake for 25-35 minutes.
  • Enjoy!

Simply Satisfying Swaps

Here are a few tricks of the trade from my healthy kitchen to yours…read on for some great alternatives to your pantry staples.

newwww 

  • Swap your traditional mayo for plain Greek yogurt.  My favorite brands are Chobiani, Fage and Siggi’s.  These yogurts are a perfect substitution to mix into your typical tuna salad or spread onto your sandwich.  Moreover, Greek yogurt is a great source of calcium, probiotics and protein–these benefits out way the typical sodium-laden mayo.

Here are a few other ways to swap Greek yogurt into your meals and snacks.

-When making a veggie dip, substitute for sour cream by using 1 cup plain Greek yogurt with lemon/lime juice, Nu-Salt and pepper, as well as dried herbs and spices of choice.

-Toss a salmon, chicken, pasta, or tuna salad with Greek yogurt and a dollop of Dijon with a few dried cranberries.

-Use Greek yogurt when marinating your choice of protein (Seitan, Tofu, Tempeh, Chicken, Turkey, etc.) By simply combining yogurt with a dash of balsamic vinegar, herbs/spices and sesame seed oil will make your mouth water and impress your guests at your next BBQ.

  • Add fruits and vegetables to everything.  By filling up at every meal with these antioxidant packed, water-dense foods–you’ll reap nutritional benefits and a ton of filling fiber.  This will not only increase the volume of your meals but it will leave you feeling healthy and satisfied.

Here are a few of my favorite tricks for adding in more fruits and veggies.

Pile veggies on that sandwich! Add any fruit or veggie such as roasted red peppers, collard greens, kale, sprouts, sliced apples and pears.

-No matter what type of  ‘salad’ your menu is calling for (chicken, tuna, pasta, potato, etc.), add in fresh red grapes with pine nuts, toss in fresh pineapple chunks with blueberries, finely chopped red bell peppers, mushrooms and zucchini, or toss in red onions, shallots, cherry tomatoes and black olives.  Any of these fruits and veggies will jazz up your ‘salad’ whether tossed in alone or all together.  Have fun and experiment with different flavor combinations such as diced apples with walnuts into your tuna salad or black olives with yellow corn in your potato salad.  Don’t forget to drizzle some balsamic vinegar along with fresh lemon or lime juice over the final product-this will ensure a lasting zest to any dish!

-Add orange, lemon, lime zest to top any dish including omelets, meats, grains, salads and oatmeal!

-In the mood for a pizza? Simply swap your pepperoni for grilled veggies with extra tomato sauce! Take a peak at some of my favorite pizza recipes on my Recipe page.

-Break out your blender! You know it’s hiding behind your bowls in your pantry–so break it out and explore the endless opportunities of creating delicious smoothies.  Simply blending a few ice cubes with fresh fruits and vegetables along with a dollop of Greek yogurt will leave you satisfied whether it’s for breakfast, dessert, or just an afternoon snack to cool off from the heat. I like to combine 1 cup Greek yogurt, with a banana, spinach, lime juice and a drizzle of honey!

  • Eat what you crave.  Have fun playing Martha Stewart in your kitchen and start experimenting with healthier variations of your favorite treats!  Check out my On-the-Go Snacks Category for more snack ideas.  Just be sure your snack is a nice combo of healthy fats, carbs and protein to keep you satisfied and your tummy happy.

Here are a few of my favorite ways to indulge with healthier and more nutritious options.

-Sub in dark chocolate for milk chocolate and you’ll get a nice dose of antioxidants and richer flavor with each bite!

-Alternate with non-dairy options such as rice milk, hemp milk, soy milk and coconut milk in your recipes.

-Try a non-dairy frozen treat with brands such as Toffutti , Soy Dream, and Rice Dream.

-Create a delictable dessert by starting with a whole wheat or gluten free tortilla, then spread with peanut butter and add a few dark chocolate chips along with a drizzle of honey.  Wrap up the wrap and place into the microwave for 20 seconds. Enjoy this warm, delicious treat that packs in antioxidants from the honey and dark chocolate as well as a nice dose of protein from the nut butter.

-Bananas are a great way to satisfy your sweet tooth.  Simply dip the banana  into melted dark chocolate and coat with crushed peanuts. 

-French toast is a breakfast favorite of many of my clients, however, try dipping your bread into egg whites and serve with Greek yogurt and berries.

-Toss in berries and crushed walnuts in your favorite pancake and waffle recipe for a heart healthy does of Omega 3’s as well as antioxidants.  Drizzle with organic honey and a nice spread of nut butter for a well rounded meal.

-Enjoy Greek yogurt drizzled with agave nectar or  honey, chocolate chips and slivered almonds for a colling treat!

-Make your own frozen juice bars. Simply use pop-sickle Tupperware holders and create your very own natural fruit juice…pour into the tray and once they’re frozen you can enjoy a delicious fresh squeezed juice ice pop!

-Enjoy a bowl of organic apple sauce with a few peanuts, a sprinkle of cinnamon, all spice, numeg and Greek yogurt.

-Slice and core apples, place into a deep dish and cover with cinnamon, honey, lemon juice and water. Enjoy these freshly baked apples with granola for a decadent dessert.

-Dried fruit stuffed with nut butter.  Some of my clients enjoy dates stuffed with almond butter…I like dried apricots with cashew butter and dipped in melted dark chocolate. Give these a try-I assure you they will satisfy your sweet tooth in a pinch!  Experiment with different dried fruits and nut butters such as dried cranberries, cherries, pears, apples and bananas to name a few and simply dip into warm dark chocolate or for a protein boost dip into warm almond, cashew or peanut butter.

-Mix together a warm cup of oats with 3/4 cup of steel cut oats, cashews, unsweetened coconut and golden raisins.

-Toast up a delicious afternoon hold-me-over snack with your favorite bread.  Toast bread and top with natural nut butter, thin sliced apples and a drizzle of honey.

-Chop up quick crudities of raw veggies with a side of hummus, guacamole, and salsa dips for your afternoon ‘at-your-desk’ pick me up.

-Pair together a piece of all natural turkey breast with hummus and red bell peppers for a satisfying protein boost.

-Reach for those filling, high fiber crackers and top with 1/4 cup black beans, a dollop of Greek yogurt, salsa and melted SoyaKaas soy cheese.

-For your 3PM blood sugar drop, pack a fresh piece of fruit with a few slices of SoyaKaas soy cheese and raw almonds.

-Try topping your bran crackers with an all natural apple butter and a handful of tasty macadamia nuts.

-Reach for a bag of frozen edemame, heat up in the microwave and top with Eden Organic Pasta Sauce and a hit of melted soy cheese.

-Make a dip with mashed avocado, chili powder and Greek yogurt; pair with veggies and crackers for a pre-dinner appetizer.

-Make your own trail mix with carob chips, granola, puffed rice, almonds and dried fruit.  Pack into individual serving sized Zip-lock bags for easy go-to-snacks for the office or when out running errands between meals.

  • Switch up your cooking methods–choose a unique and tasty broth for a flavor boost.

Here are a few of my favorite ways to switch up broths when cooking.

Use tea bags while cooking.  I love using my green tea bags when making my chicken-not only is it delicious, but I enjoy all of the healthy antioxidants as well.

-Use low-sodium vegetable or chicken stock.  You can find delicious low sodium varieties in your local health food store, which are organic and quite flavorful.

  • Move over blender, reach in that pantry for your Cuisinart.

Here are a few of my favorite ways to puree foods with my handy, dandy Cuisinart.

-Hummus. Enough said.  Puree chickpeas, white, black or kidney beans with a dash of tahini and vegetables of your choice…puree well…and poof-your very own homemade hummus.  My favorite hummus recipe is black olives, chickpeas, fresh basil and roasted red peppers.  Enjoy with pita wedges for a fabulous appetizer.  Be sure to check out my Recipe Pagefor more of my homemade hummus recipes.

-Casseroles.  Now, I know what you’re thinking, “Fond memories (or shall I say nightmares of mom’s weird casseroles back in the ’80’s”…no, no, no…these casseroles are even more delish…simply puree parsnips, cauliflower, broccoli, sweet potatoes, squash, etc. with bran  crumbs, a dollop of Greek yogurt and some orange zest for a nice side dish.

  •  Spice n’ Herb it up! Condiments can do wonders–Get zesty with new flavors.

Here are a few of my favorite ways to incorporate condiments and herbs n’ spices.  Be sure to check out my Condiments of Choice Page and Product Reviews Page for more ideas.

-Cinnamon is fabulous. Enough said.  Add it to your morning oatmeal, sprinkle it into your chicken salad, dash a bit into your yogurt with some nuts and granola.

-Salsa, salsa, salsa…and I’m not talking about the dance! Add salsa to your morning omelet, afternoon crudites, pile it onto your sandwich or jazz up your salad, and don’t forget to use it with your homemade tacos and burritos.  My favorite salsa is Amy’s Organic Black Bean and Corn—it is a hearty, chunky salsa with an amazing taste and a must for any dish!

-Mustard is a great choice to spread onto any sandwich, bun or wrap–the flavors and varieties are endless…

-Wheat free low sodium tamari sauce is a wonderful way to substitute your soy sauce sans the gluten!

-As I mentioned above, lemon and lime juice add a pungent flavor to any dish and marinade.  Adding this juice to spices, mustard and Greek yogurt will make a wonderful sauce in place of a heavy cream sauce.

-Vinegars can do wonders.  I love buying organic white balsamic vinegars–experiment with purchasing different vinegars and see what your taste buds have been missing!   

-My favorite herbs are fresh cilantro and basil, not to mention dried thyme, rosemary and oregano.  Top any dish with these delicious herbs instead of processed, calorie laden sauces.  It’s a cheap and easy way to add great flavor to your meals—my father has always grown a beautiful garden in our back yard with a wonderful array of herbs that we use for cooking.  Thanks dad for getting me hooked on healthy, antioxidant packed fresh herbs!  I can’t wait to see your garden this summer.

-Whip up a quick marinade at your next BBQ using tamari, fresh garlic and grated ginger–lather on top of veggie kabobs and throw ’em on the grill for  serious BBQ flavor!

I hope you enjoyed a few of my Healthy Food ‘Swaps’ …do you have any swaps that you use in your meals and snacks?

 11

 

 

Super Foods on a Budget

eb71da0d96d86566

In this day n’ age…the economy isn’t looking too shabby.  We all have to learn to cut back on certain things, however, we should not be cutting back on our nutritious foods as we must continue to feed our bodies with healthy super foods everyday.  Here are a few of my favorite super foods that will keep you on (or hopefully under) your budget!

Swiss Chard

  • An excellent source of beta carotene (an antioxidant and pre-cursor for vitamin A), vitamin C, and a good source of potassium and magnesium.  Research has shown that vitamin C and beta carotene may prevent the oxidation of LDL “Bad” cholesterol and therefore may decrease risk of heart disease.  Moreover, research has also shown that magnesium and potassium may lower blood pressure levels.  Swiss Chard is reasonably priced- a bit more expensive then some of your other greens, but still about $2/bunch.

0a59afcfbe18d43e

Kale

  • This dark, leafy green is loaded with vitamin C, carotenoids, and calcium.  Not to mention a good source of potassium and magnesium.   Like most greens it is usually fairly cheep at $1.50/ bunch.

13c34b56f8c32ebc

Spinach

  • One of the best green leafies out there- it’s an excellent source of folate, antioxidant vitamins A (formed from beta-carotene) and C, and a good source of potassium and magnesium.  Studies show that folate can help prevent heart disease by lowering levels of the amino acid homocysteine.  Plus, you can usually find it year round for less than a $1/bunch.

250px-broccoli_and_cross_section_edit

Broccoli

  • An excellent source of folate and vitamin C, a good source of fiber, calcium, Vitamin A, potassium and vitamin B6.   If that isn’t enough broccoli is also packed with phytonutrients, compounds that may help prevent heart disease, certain cancers, and diabetes.  Plus, it’s low in cost and calories.

Tomatoes

  • An excellent source of vitamins  A and C, a good source of potassium and contain the antioxidant lycopene.  Depending on the type of tomato, they can be pricey, however, review your choices in the food store and purchase the cheapest, best quality tomatoes.

daf5cea0cae82762

Parsnips

  • A good source of vitamin C, fiber and folate.  Fiber helps promote heart health by reducing levels of LDL “Bad” cholesterol and that vitamin C decreases risk for heart disease by preventing the oxidation of LDL “Bad” cholesterol.  These fun veggies are close in price to carrots, perhaps a few cents more, but still fairly cheep.

68c1b174189d6794

Avocados

  • Rich in monounsaturated “GOOD” fats and contain potassium and folate.  Research shows that monounsaturated fats can lower LDL “Bad” cholesterol.   Avocados add the perfect touch to any meal and for the inexpensive price, you can’t beat it!

e058c6874645fa901

Omega 3 Fatty Acids

  • Omega 3’s are known to lower heart disease risk, help arthritis, and may help with depression, memory loss and Alzheimer’s.  Most prevalent in fatty, cold water fish such as WILD (not farmed) salmon, sardines, mackerel, and herring.  Also found in fortified eggs, flax seeds and walnuts.  All of these super foods are high in monounsaturated fats, which is a huge benefit since this can lower cholesterol.  Fresh fish can be quite pricey, however, for the nutritional punch these Omega 3’s provide–it’s worth the extra cash–treat yourself!

Bananas

  • Loaded with Potassium and fiber, these yellow treats are not just a monkey’s favorite.  Not to mention they are about 20 cents a piece–a dollar can get you a banana for every day of the workweek!

be790eeb8381b9bc

Steel Cut Oats

  • High in fiber and complex carbohydrates, oats have been known to lower cholesterol-and boy are they cheap! A dollar can buy you more than a week’s worth of warm, satisfying steel cut oats!

Sardines

  • These relatively cheap little fish come with big benefits such as B vitamins, calcium, iron, magnesium, and zinc.  And, because they are low on the food chain, they do not accumulate mercury.

68adf4e6e5e273b0

Whole Grain Pasta

  • A delicious complex carbohydrate that is high in protein and B vitamins-not to mention it’s one of the cheapest staples you can buy!

6aa7e947a1053bd6

Tofu

  • This inexpensive protein source is not just for vegetarians and can be used in both sweet and savory recipes.  It’s high in B vitamins and Iron, but low in fat and sodium, making it a healthful addition to many dishes.

bb08c5ed1a866264

Beets

  • These purple guys are sweet to the palate while their rich flavor and color make them nutritious for our bodies; they are powerhouses of folate, iron, and antioxidants.  Look for fresh beets in your food store, most beets are reasonably priced and found near the root veggies.

Nuts

  • Packed with good-for-you fats, both unsaturated and monounsaturated, these are a good source of essential fatty acids, protein, and vitamin E.  Because they are so nutrient-dense, you only need a handful or two to reap the nutritional benefits.  Although macadamias and pecans can be costly, nuts such as walnuts, peanuts and almonds are low in cost.

8dc74b6d5bfb50b21

Wild Rice

  • This gluten-free complex carbohydrate is a whole lot better for you than “white” rice and it’s low in fat, and high in protein and fiber.  This rice is loaded with B vitamins and potassium, not to mention the delicious, nutty, robust flavor.

Garbanzo Beans

  • No only are they a great source of protein and fiber, but they are high in iron, folate, manganese and fiber, and may help reduce cholesterol levels.  If you don’t like Garbanzo beans–try another-lentils, lima, black-the varieties are endless.  Additionally, with beans, you’re getting your money’s worth because they are much cheaper to purchase than animal proteins.

f624463242a3620c1

Blueberries

  • Packed with phytoflavinoids and antioxidants, these berries are also high in vitamin C and potassium, which are anti-inflammatory and lower your risk of heart disease and cancer.  The darker the berry, the more antioxidants they have.  And remember, frozen fruits are just as good as fresh.  Fresh berries get a bad rep for being pricey, however, their frozen friends are just as delish and good for you, not to mention cheaper! Head to the freezer isle if the fresh berries are too pricey.

What do you consider your Super Foods? How do their prices fair against the ones I have listed above?  Have you had to cut back at the food store due to our current economic times?