beans

On a budget? Try these affordable six superfood staples

Tuesday, June 25, 2013 by: PF Louis
Tags: budget eating, superfoods, grocery shopping

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(NaturalNews) Buying organic bulk produce, grains, and beans and becoming your own chef will save you money by not selecting processed foods packaged at higher prices. Those only make you trade health for convenience.

You're paying for the packaging, additives, and usually bad oils used in those foods, some of which may contain GMOs. Focus more on bulk items and do your own prepping and cooking.

A tip for those concerned about phytic acid or phytates in grains and beans that are reputed to inhibit mineral absorption: Simply soak whatever you plan on eating overnight or for several hours in purified water with added lime or lemon juice.

This process can significantly reduce phytic acid. To prepare, remove the soaking water and replace it with water for cooking.

Inexpensive healthy food staples you can buy in bulk

(1) Organic rice from bulk bins is cheaper and healthier than the packaged stuff. There are a variety of rices from which to choose. Basmati brown and basmati white are usually available in most. Then there are some more exotic choices as well.

Ayurveda practitioners usually recommend parboiled white basmati rice as a main staple. Parboiling is a method discovered in India to remove the outer husk and still retain most of the rice's nutrients. You may have to seek out an Indian or other food specialty store for parboiled rice.

Rinse all bulk rices in a hand held strainer, rapidly shaking it side to side under a strong stream of water until there is no more cloudy water. There's often a mineral oil coating to protect the rice that needs to be rinsed out.

You can create several combinations of white or brown rice with peas, beans, veggies, herbs, and spices that will offer your pallet the variety you think you've lost by moving away from processed foods (http://www.naturalnews.com/028007_food_shortage_costs.html).

(2) Soaking beans overnight is actually required for dry bulk beans, which are much cheaper and healthier than canned beans. It would take hours to cook beans that haven't been soaked overnight. The one exception is lentils, which are inexpensive and high in plant protein.

Black or turtle beans require hours of soaking, but once any batch of beans is soaked, you can keep the soaking beans in the fridge for a couple or few days. Black beans are high in anthocyanins, which are strong antioxidant flavonoids.

All beans contain many nutrients, including protein, and they are high in fiber. Nutty flavored garbanzo beans (chick peas) require very little to create a tasty dish, hot or cold. You can make bean salads from cold cooked beans.

(3) For breakfast, buy a batch of organic steel cut oats from bulk at $1.50 or less a pound. Just before you go to bed, measure two to one water to oats in a pan and let is soak until you awaken. Then turn on the stove, bring the oats to a boil, cover snugly and turn off the stove. It'll be ready in 20 minutes or less.

(4) Organic yams and sweet potatoes are cheap and nutritious. Peel and slice them into small pieces, then boil them. Try mashing them in real butter, a squeeze of lemon, and a little real maple syrup. Add some chopped nuts. Delicious!

(5) Greens and more greens from the organic produce section. Kale, chard, broccoli, and leafy lettuces should be an every day eating event steamed or mixed into salads. You can add avocado, a true superfood, to your salads. They don't have to be organic. Avocados from Mexico are abundant and inexpensive.

(6) Now for the pricier part of better living through good whole food. The two healthiest oils for cooking and salads are organic cold pressed virgin coconut oil and olive oil.

Contrary to weight loss diet fad philosophies, our bodies need healthy fats. You should be able to afford them after saving money with bulk purchasing.

Sources for this article include:

http://www.deeprootsathome.com

http://www.mindbodygreen.com

http://www.huffingtonpost.com

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