Email a Friend
Print Article
Frugal Friday: 2 Final Healthy Foods for $2 or Less
Week 5
Here are the last two healthy foods for 2 dollars or less in this Frugal Friday series!
#9 Canned Refried Beans
#10 Canned Tuna (Solid White Albacore or Chunk Light in Water)
This Series:
Week 1: 2 Healthy Foods for $2 or Less!
Week 2: The Next 2 Healthy Foods for $2 or Less!
Week 3: 2 More Healthy Foods for $2 or Less
Week 4: 2 Additional Healthy Foods for $2 or Less
Week 5: 2 Final Healthy Foods for $2 or Less
Related Topics: Technorati Tags: Frugal Friday, tuna, beans, healthy diet
Here are the last two healthy foods for 2 dollars or less in this Frugal Friday series!
#9 Canned Refried Beans
- Great for: burritos, nachos, dips, enchiladas, or a quick side dish!
- What's a serving? Each can contains about 3.5 (1/2-cup) servings.
- Price per serving? About 36 cents. You can buy a 15-ounce can for about $1.25 on sale.Flavor options range from No fat Zesty Salsa to Vegetarian Refried Beans. Nutrition info per serving worth noting: About 120 calories (for the vegetarian type), 7 grams protein, 7 grams fiber, 4% Daily Value for calcium and 15% Daily Value for Iron.
#10 Canned Tuna (Solid White Albacore or Chunk Light in Water)
- Great for: sandwiches, casseroles, to serve with crackers, and several types of salads like Nicoise and green salads.
- What's a serving? One 6-ounce can contains around 2.5 (1/4-cup) servings
- Price per serving? About 50 cents. You can buy a 6-ounce can for about $1.25 or a 12-ounce can for about $2.57.
- Nutrition info per serving worth noting: About 500 mg omega-3 fatty acids (.5 gram), 70 calories, and 13 grams of protein.
This Series:
Week 1: 2 Healthy Foods for $2 or Less!
Week 2: The Next 2 Healthy Foods for $2 or Less!
Week 3: 2 More Healthy Foods for $2 or Less
Week 4: 2 Additional Healthy Foods for $2 or Less
Week 5: 2 Final Healthy Foods for $2 or Less
Related Topics: Technorati Tags: Frugal Friday, tuna, beans, healthy diet
4 Comments:
One of my favorite combinations is tuna and beans together. I use the canned white beans, rinsed and drained, with tuna packed in water, drained, combined with minced celery and minced onion, a small amount of extra virgin olive oil, fresh ground black pepper,and chopped herbs - either parsley or cilantro or arugula - and a squeeze of lemon. Tastes wonderful and is pretty cheap (I grow my own herbs which makes it even cheaper). The bonus is that it is very healthy. I serve it with whole wheat baguette slices or whole wheat crackers. It really does make a lovely summer lunch or supper with some sliced fruit.
Great ideas overall, but what about the sodium content of the refried beans? I guess if you truly eat a serving, it's okay, but I'm skeptical.
Also, warning: tuna contains mercury and other toxins (as do many fishes, but particularly tuna and swordfish). Women who are planning on having children in the near future, beware!
Canned tuna is truly cheap but extremely unhealthy for its high heavy metals content. The benefits of great fatty acids are undisputable, but do not eat canned tuna more than twice a month. Try canned wild caught Alaskan salmon. It is much safer.
I don't know about the re-fried beans, but in the grocery stores and supermarkets (Key Food & Pathmark)where I live,a 6oz can of tuna as you stated is 1.69 on sale.Don't quote national averges because they're not accurate.
I myself do eat it,perhaps once a month but usually once every 3-4 months.I only buy Bumble Bee solid white, but honestly,over the past few years even their tuna is sometimes disgusting (stinks and has dark meat in it).I drain and rinse it but once or twice I just dumped it it was that bad.For the money you pay I feel the companies should be accountable for their product.
Check your local supermarket's weekly circular for the sales. Frozen veggies are a great deal.If you use canned veggies you can get great deals on them,too.
Us your local farmers market for fresh. Yes, the produce is dirty but it's fresher than supermarket because it's local. The veggies are not treated with waxing so you can see when it's on the turn.I bought a red pepper the other night,1.29 a lb.I was checking my receipt when I got home and couldn't figure out what cost .43,I realized it was the pepper. Do you know how much red,yellow and orange peppers cost in the supermarket because they're imported? 3.49 and up a lb!I don't buy the pepper when it's green,I buy the ones that are all, or almost all red. And, like I said,it was dirty,but it was delish.I cook for one, so that pepper went into broccoli slaw,onions,mushrooms,garlic, and angel hair, two salads,and chicken chili.
Watch your salad greens.Most supermarkets have the need to mist the produce,well not only are they rotting the greens, but you and I are paying for water weight at the check out.So ask your produce manager for paper towel,shake as much of the water off as you can,tap onto the paper towels,put paper towel around the greens,then bag them.And..shop around.
Healthy eating..happy shopping!
Bobbi
Post a Comment