And there I was, in the supermarket, staring at a tiny jar of goji berries that would cost as much as a month’s rent. My wallet shuddered with terror. We’ve all done this, right? That moment health magazines make you think you need to remortgage your house to be able to afford “superfoods.”
But let’s straighten this out. It doesn’t take a lot of money to eat healthy. Nope. Not even remotely.
Let me share a little secret with you that the snobby health bloggers don’t want you to know. Some of the healthiest things on the planet are actually. hold on to your hat. super cheap. Gasp, I know!
What Even Is a “Superfood” Anyway
Let’s be real for a second. The term “superfood” isn’t actually a scientific one. It’s mostly marketing. Wow, I know.
Superfoods are really just foods that are nutrient-dense – foods chock full of vitamins, minerals, antioxidants, and other goodness that make your body go “thanks for not giving me another microwave burrito.” They’re the A students of the food pyramid.
But the trendiest, most upscale superfoods are where it’s at. In the meantime, unsung heroes on your local supermarket shelf are just sitting there saying, “Hey? I’m healthy too!”
The Budget Superfood All-Stars
Beans and Lentils: The Protein Powerhouses
Beans beans, magical fruit. Admit it, you know the rest. And seriously, beans and lentils don’t get half the attention they deserve. They’re that good buddy who always shows up to help with a move but never gets asked to the big parties.
Why they’re so awesome: Packed full of protein, fiber, iron, and complex carbs. Black beans, lentils, chickpeas – they’re all nutritional gold.
Cost: Approximately $1-2 per pound dry. That is. like. a bajillion servings. Okay, I’m really bad at math, but trust me, it’s a lot.
I used to have a batch of lentil soup last me a week for less than a fancy coffee. My bank account was all like, “Finally, she’s being responsible!”
Eggs: Nature’s Perfect Package
Eggs are literally nature’s way of creating the entire chicken. That’s how nutrient-dense they are. Mind blown.
Why they’re super: Great protein, vitamins D and B12, choline for brain function, and lutein for eye health. And to top all that off, they’re totally versatile.
Price tag: Around 20-30 cents per egg. Even the gourmet free-range organic ones are still usually under 50 cents per egg.
And don’t toss those yolks! That’s where all the goodness is. My grandmother would return from the dead to shout at me if I tossed out egg yolks. Not going to risk that.
Cabbage: The Unsung Veggie Hero
Cabbage is the misunderstood one. Maybe because of that odd cabbage soup diet of the 90s? Or maybe because sometimes it fills your kitchen with the smell of, ah, cabbage.
Why it’s awesome: Ridiculous levels of vitamin C, fiber, vitamin K, and cancer-fighting agents. And it never goes bad in the fridge. Well, not forever forever, but you catch my drift.
Cost: Usually less than $1 per pound. You can get one head of cabbage to last for weeks if you play your cards right.
I once purchased a head of cabbage that lasted longer than my houseplant. The cabbage remained fresh when the plant was on its deathbed. Sorta creepy really.
Frozen Berries: Antioxidant Bargains
Fresh berries are around one kidney during off-season. But frozen berries? Now we’re talking bargains.
Why they’re super: Full of antioxidants, vitamin E, fiber, and they retain most of their nutrients even when frozen. They’re even better than those “fresh” ones air-freighted from the far end of the earth.
Price tag: $3-5 per pound, which is MUCH cheaper than those fresh berries.
Pro tip: buy em when they’re on sale and hoard ’em on a shelf like a squirrel preparing for nuclear winter.
Oats: The Breakfast Champion
Oats are what I think of the Toyota Corolla of foods as being – reliable, gets the job done, not flashy, but it will never let you down.
Why they’re awesome: Fiber (especially the soluble kind that helps cholesterol), protein, magnesium, and they’ll fill you up for hours.
Cost: About $1 per pound for the regular variety, slightly more for steel-cut (which are worth it in my book).
My oatmeal in the morning has carried me through worse days than I’d care to remember. It’s basically edible therapy at this point.
How to Make These Foods Actually Taste Good
Because let’s be real, some of these “superfoods” taste like wet cardboard if you don’t know what your doing.
Beans and Lentils
- Add spices. All of them. Seriously, beans are like a blank canvas for flavors.
- Garlic makes everything better. It’s not a view, it’s science. (OK it’s my view but I’m not moving).
- Saute onions first when you add your beans. Life-changer.
Eggs
- Learning the skill of a great omelette will change your life. Not joking.
- Scrambled eggs with salsa, hot sauce, or herbs.
- Hard-boiled eggs with salt and pepper sprinkled on them are nature’s perfect snack.
Cabbage
- Roast with olive oil until crispy. You’ll thank me later.
- Make coleslaw but leave out the mayo – use vinaigrette instead.
- Add it to soups. It’ll soak up all the flavors.
Frozen Berries
- Smoothies, of course.
- Thaw and blend with yogurt or oatmeal.
- Make a quick compote by warming them up with a drizzle of honey.
Oats
- Overnight oats are a lifesaver for busy mornings.
- Add cinnamon. Lots and lots of it.
- Don’t hold back on a bit of healthy fat – coconut oil or nut butter makes oats so much more satisfying.
The “But I Hate Cooking” Survival Guide
Not everyone enjoys spending hours in the kitchen. I get it. Sometimes I’m standing in my kitchen going “why can’t food just magically jump into my mouth?”
For those days:
- Hard-boiled eggs + apple + handful of nuts = legitimate meal
- Rinse canned beans, add salsa, eat with tortilla chips
- Frozen berries + Greek yogurt + drizzle of honey
- Microwave oatmeal with peanut butter stirred in
When to Splurge vs. When to Save
Look, sometimes it’s worth spending a bit more. Other times, the cheap option is literally identical.
Worth the extra money:
- Organic chicken eggs (taste superior and more ethical)
- Organic berries (traditional ones are sprayed heavily)
Save your money:
- Regular vs. “superfood” branded oats (they’re the same thing!)
- Canned beans vs. fancy-packaged beans
- Plain cabbage vs. pre-shredded (which is like 3x the cost)
Healthy eating does not necessarily require a second mortgage or a trip to fancypants stores with names like “Organic Harvest Abundance Market.” Some of the healthiest foods on the planet can be found right there at your typical grocery store, with totally affordable prices.
So next time you feel bad about not spending $12 on that jar of some exotic something-or-other, consider this: humble cabbage contains more vitamin C than an orange, beans contain more fiber than most so-called fancy whole grains, and eggs are basically nature’s perfect food.
Your body and your wallet will appreciate it.