For less than $2 a pound, a two-for-one deal: Eat the roots and the leaves, for a double dose of fiber, potassium, and folate, and get antioxidant betalains and beta carotene in the bargain.
This modest member of the brassica family is rich in potential cancer-fighting sulforaphanes, and vitamins K and C. Cooked right, it’s mild and sweet — and paying 22 cents a serving is pretty sweet, too.
Canned salmon (pink)
For as little as 65 cents per 3-ounce serving, canned salmon is a great alternative to tuna, with more omega-3 fats and less mercury. Be sure to look wild canned Alaskan salmon.
Versatile eggs offer perfectly balanced protein, vitamin B-12, selenium, and choline. Even enhanced with heart-healthy omega-3 fats, they’ll only set you back about 50 cents for two.
A 1-cup serving of these fast-cooking legumes gives you half the fiber you need for the day, plus plenty of protein, folate, and iron — all for about 25 cents.
They’ve got more protein than bulgur wheat, plus soluble fiber, thiamin, iron, and selenium — and a hearty oatmeal breakfast for four costs about a dollar.
At less than 50 cents a cup, this tender, nutty grain-like seed beats brown rice when it comes to fiber and protein, and has healthy amounts of vitamin E, magnesium, and iron.
Get the nutrition and crunch of nuts, for a fraction of the price (generally less than $2 a pound). Sunflower seeds rival almonds for protein and fiber, and offer tons of vitamin E to boot.
A medium baked sweet potato gives you all the vitamin A you need for the day, as well as potassium, fiber, and vitamin C.