Most of you know how integral fruits and vegetables are to your overall health. The compounds in fruits and vegetables work to enhance immune function, improve heart health, decrease inflammation, etc. As readily available as this information is, people choose to purchase and eat unhealthier food options in an attempt to save money. 

In reality, there are plenty of budget-friendly ways to boost your fruit and vegetable intake. Eating healthy foods does not have to break the bank. Rather than harming your health with convenient fast food that you think will save you money, you can do your body a favor and nourish it with higher-quality foods. Learn how to do that on a budget in this article. 

Shop At Your Local Market Or Farmer’s Market

Depending on your location, a farmer’s market may not be the most convenient place to shop. Additionally, it can be expensive if you live in a city San Francisco, New York City, or Los Angeles. Most local farmer’s markets, though, sell seasonal produce at more affordable prices than regular grocery stores. When you shop directly from the farmers, you skip the middleman, tending to result in lower prices. Lastly, you get access to the freshest in-season produce, which is usually more flavorful. 

Shop Seasonally

Speaking of in-season produce, buy the fruits and vegetables that are in season, which can translate to significantly lower costs. For example, purchase melons and berries in the summer, apples and parsnips in the fall, squash in the winter, and asparagus in the spring. Knowing which produce items are in season will help you save on your grocery bill. You can always research a growing calendar in your area, or consider asking your local grocery store staff to understand which produce items are in season. 

Don’t Be Afraid Of Frozen Fruits And Vegetables

Frozen fruits and vegetables are valuable, especially if you are trying to eat healthy on a budget. Not only can they be just as nutritious as fresh fruits and vegetables, but they can also be equally as nutritious. Since they are typically cut or prepared in a specific way, they are convenient and easy to handle. Plus, you can store them in your freezer until you need them. Just make sure that you avoid added ingredients when buying frozen fruits and vegetables. You should not see salt, sugar, or sauces on the ingredients list because those ingredients detract from the health benefits. They also indicate extra additives. Frozen peas, spinach, broccoli, mixed vegetables, berries, and other fruit are excellent options that are quite versatile. 

Plan Your Meals And Create A List

There is nothing worse for your budget than heading into a grocery store without a list. You just buy what you think you need, as opposed to stocking up on what you actually need, and what is actually healthy for you. By planning your meals ahead of time, you can make a shopping list that includes every ingredient you will need to make those meals. That reduces the likelihood of food waste and impulse buying. A list of necessary items will help you avoid the unnecessary things that will typically spoil in the fridge. 

Properly Store Your Fruits And Vegetables

If you store your produce properly, you can maximize the shelf life and minimize food waste. Some produce needs to be stored on the countertop, while other produce requires refrigeration. Herbs, for example, should be stored in a jar of water with stems in the fridge to encourage a longer shelf life. Don’t store apples near bananas because the gases they emit can quicken the ripening process of both fruits. Buying in bulk? Consider freezing excess produce to extend the shelf life, but make sure to use airtight bags or containers to prevent moisture buildup.

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This is not breaking news, but what you put in your body has a direct influence on your overall health. The same can be said for inflammatory markers in the body. It’s no secret that the Standard American Diet is not riddled with nutritionally dense foods. In fact, a new study confirmed that 57% of American adults eat a pro-inflammatory diet. That means that about six in 10 adults regularly eat foods that increase inflammatory markers, which raises the risk of developing heart disease and cancer. 

In certain groups, such as Black Americans and men, inflammatory diets exist at much higher rates. The study’s findings indicated how often people consume pro-inflammatory foods. These foods include processed meats and refined grains, such as white bread. Study authors also highlighted barriers to eating an anti-inflammatory diet that certain groups faced. The study focused on the inflammatory diet scores of American adults from 2005 to 2018. They reported differences by age, race/ethnicity, education, sex, and income. Study authors noted a lot of differences in health conditions between those groups. 

What Is Inflammation and Which Foods Cause It?

It’s not a secret that short-term inflammation is a beneficial thing. Inflammation is part of the body’s healing and recovery process to an injury or virus. Long-term inflammation, or persistent inflammation, can damage the body on a cellular level, which can damage DNA. Health experts note that chronic inflammation is linked to various illnesses, including cancer, heart disease, autoimmune conditions, and neurodegenerative disorders. 

Chronic inflammation doesn’t just creep up out of nowhere. Researchers note that diet plays a big role in its development. There are foods that are definitely pro-inflammatory and there are foods that exhibit anti-inflammatory properties. Pro-inflammatory foods include hot dogs, unhealthy fats in red meat, refined flour, added sugars, artificial ingredients, preservatives, and excess sodium. Anything that is typically packaged and mass-produced may cause inflammation.

Inflammatory Foods In The American Diet

During this study, researchers wanted to find out how many inflammatory foods Americans routinely eat. The other goal was to determine which of these food groups contributed to the most inflammation. In order to do that, researchers looked at self-reported diets of nearly 60,000 Black, white, and Hispanic adults included in the 2005-2018 National Health and Nutrition Examination Survey. This program aims to assess the health and nutritional status of people in the U.S. Diets are scored using a metric called the energy-adjusted dietary inflammatory index. This measures the inflammatory potential of a diet. 

The measurement of dietary inflammation uses 45 food components, including nutrients, foods, compounds, and drinks. Each of these food items has a score of its pro-inflammatory or anti-inflammatory level. After looking at all of these foods in a person’s diet, the diet receives an overall inflammatory score. Researchers noted that 57% of the participants had pro-inflammatory diets. Non-Hispanic Black Americans, men, younger adults, and people with lower rates of education or income were more likely to consume more inflammatory foods than other groups. 

This study shows that certain groups have a harder time consuming anti-inflammatory foods. There is likely a twofold explanation for this. First off, you have people’s ability to both access and eat healthy foods. Secondly, there isn’t sufficient education about diet and how it affects the body, in addition to how to prepare healthy meals. The unfortunate reality is that people in certain demographics, especially younger adults in lower income brackets, are surrounded by fast food chains and convenience stores. These “food desserts” are less likely to have large grocery stores or different stores to choose from for specialty items. 

Can You Overcome This Barrier? 

In addition to healthy food scarcity, there is likely a financial barrier to eating more anti-inflammatory foods. Fresh or frozen fruits and vegetables exhibit anti-inflammatory activity, but they are usually more expensive than fast foods or packaged foods. Additionally, fresh or frozen fruits and vegetables have a shorter shelf life than other pro-inflammatory foods. 

One thing worth noting is that the study had some limitations. Researchers did not assess dietary patterns over time; rather, they only had information about what people consumed within the past 24 hours. Study authors also noted that dividing participants into race, sex, and socioeconomic status does not always reflect the complexity of these factors. 

How To Make Your Diet More Anti-Inflammatory

There are many ways to introduce more anti-inflammatory foods into your diet. Ideally, focus on consuming more foods that contain omega-3 fatty acids, such as chia seeds, flax seeds, nuts, and salmon. You can also consume fiber-rich foods, such as whole grains, legumes, beans, and fresh fruits and vegetables. If your budget does not allow access to fresh fruits and vegetables, try to consume canned vegetables, but opt for low-sodium or sodium-free varieties. You can also make an effort to reduce your intake of processed meats, packaged foods, sugary sodas, and alcohol to help reduce inflammatory markers in the body. Just remember that some dietary changes are better than none!

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Finding ripe mangos in the supermarket is such a lovely treat. You can enjoy them raw as a healthy snack, blend them into smoothies, add them as a topping to chia pudding, or incorporate them into healthy desserts. Mangos are incredibly versatile and go great with a variety of flavors. They provide a tropical sweetness that can refresh you on a hot day, making them a great fruit for summer.

Summertime is the best time to make homemade popsicles. Just make sure that you enjoy them quickly before all of that deliciously frozen mango starts melting onto your hands. Unlike traditional popsicles that you buy in the store, these mango popsicles don’t freeze in the same way. That is because of the sugar! Natural sugars don’t necessarily freeze the same way as high fructose corn syrup and other processed sugars, which are typically in store bought popsicles. This recipe calls for maple syrup, but you can use raw agave nectar as a direct swap if you have it on hand.

For this recipes, you will need six cups of mango chunks. If fresh mangos are not readily available for you, you can use frozen mangos, provided they do not have added sugars or preservatives. That is a great cleansing hack for smoothies or other recipes that require frozen fruit! Lastly, if you have silicone popsicle molds, use them because the popsicles come out much more easily than they do from plastic molds.

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Just as you wouldn’t judge a book by its cover, don’t judge a smoothie by the ingredients. We know avocado may seem like a strange smoothie ingredient, but it gives the smoothie an incredibly creamy, rich consistency. The avocado is very flavorless compared to the banana and pineapple, which give the smoothie a tropical sweetness. Try it out and it will most likely become a household favorite!

When it comes to making a smoothie with fresh ingredients, we recommend that you freeze some of them overnight. Frozen bananas and avocados will make your smoothie incredibly creamy and thick. If you simply use fresh ingredients and add ice cubes, the smoothie will taste slightly watered down. Cut up your fresh fruit and place it on a baking sheet lined with parchment paper. Make sure that the pieces are not touching each other to avoid clumping. Place the fruit in the freezer overnight and then remove in the morning. At that point, you can add fruit straight to the blender, or you can bag the fruit to save for future use.

Although this smoothie contains one teaspoon of grade A maple syrup, you don’t have to include it if you don’t like adding sweeteners. The banana and pineapple offer natural sugars, so you can lay back on the sweetness if you prefer smoothies that are not as sweet. If you prefer the sweetness that dates offer, add a single date to the smoothie and sweeten it that way! We hope you enjoy this highly nutritious creation that will satiate you between meals.

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Whether you want to believe it or not, summer is right around the corner. One of the best ways to cool down is with a refreshing treat, but you don’t want to intake a lot of calories and sugar in the process. Let us introduce you to one of the best ways to cool down from the inside out: homemade strawberry banana ice cream. All you need is two minutes and four ingredients to whip up a batch of this healthy dessert.

In order to make raw vegan ice cream, there is a very critical first step to follow: freeze the bananas. If you want that creamy consistency that you crave from an ice cream, frozen bananas will take you to the promised land. Make sure to peel your bananas prior to freezing them because removing the peels once they are frozen is a tedious and frustrating endeavor. You can freeze the bananas whole, or you can slice them before freezing. The choice is yours because breaking the frozen bananas into chunks for blending is quite easy. By the way, you need to freeze the strawberries as well.

While you can make this ice cream in a high-speed blender, a food processor is the right tool for the job. The reason for that is because this recipe doesn’t require a lot of liquid. We aren’t making a smoothie bowl, after all! Blitz the ingredients in the processor for about two minutes, or until it is smooth and creamy. You can eat it right away, or you can spoon it into a freezer-safe container and freeze it for an hour before serving. It will keep in a sealed container in the freezer for a few weeks.

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A traditional raw vegan banana ice cream is made by blending frozen bananas. You can always add a touch of alcohol-free vanilla extract for a little extra flavoring. The twist for this recipe is that you add frozen pineapple, which creates a similar flavor to a piña colada. While there isn’t the signature coconut flavor, this banana pineapple ice cream tastes very tropical and refreshing.

The easiest way to make a raw vegan ice cream is by using a food processor. You can use a powerful, high-speed blender like a Vitamix, for example, but a regular blender may not be sufficient for the job. A food processor easily turns the frozen fruit chunks into a thick, creamy consistency. Before you blend the ingredients, you have to freeze the ingredients. To properly freeze the pineapple and banana, you cut each fruit into bite-size pieces and separate them onto a sheet. Freeze overnight and blend the next day.

If you want the consistency to be a bit more frozen, spoon the blended mixture into a freezer-safe container and place it in the freezer for about one hour. This will harden the mixture and create a better scooping experience when you want to serve up the ice cream. Feel free to top the ice cream with freshly chopped pineapple, desiccated coconut, or bananas. Please enjoy!

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Made with juicy, refreshing cantaloupe, banana, and freshly squeezed orange juice, this naturally sweet smoothie is perfect for summer. Not only is it an energizing and filling breakfast, but it also makes for a great afternoon snack, especially during a cleanse. You can have this smoothie ready in just five minutes and you can double, triple, or quadruple the recipe if more people express interest in it.

Melon mania is in full effect, given that summer is melon season. It may not seem like melons have a season to most people because cantaloupe, honeydew, and watermelon are available year round. They are freshest during summer, though, so get your hands on the freshest cantaloupe while you still can. Cantaloupe has a high water content (about 90%), which helps to increase your hydration efforts. It is also a great source of vitamin C, vitamin A, potassium, protein, fiber, and antioxidants. Some studies found that cantaloupe helps to support eye health because it contains beta-carotene, lutein, and zeaxanthin.

Because cantaloupe is so juicy, you don’t need a lot of liquid in this smoothie. You do need to add some freshly squeezed orange juice, but only one-quarter cup. This brings a little acidity to the party, but not so much so that it overpowers the cantaloupe and banana. Remember to peel, slice, and freeze the banana overnight. This will make the blending process easy, especially if your blender isn’t high-speed or can’t handle large chunks of frozen fruit.

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A smoothie is much more than a blended mixture of random fruits, vegetables, and liquid. Creating a smoothie that you thoroughly enjoy is an art, as it requires mixing and matching different textures and flavors. So how do you create the perfect smoothie that rivals the $10+ smoothies at juiceries and smoothie shops? Learn about the essential tips and some of our favorite recipes below. 

Don’t Add Too Many Ingredients

If you just add a bunch of random ingredients to a blender and blend away, you can create a great smoothie, right? Not necessarily, but you may luck out with a random concoction of ingredients. Typically, though, you want to keep your ingredient list relatively simple to avoid a flavor competition. The idea is to pick ingredients that complement each other, for example, bananas and blueberries, spinach and ginger, beets and carrots and apples. 

Fresh Or Frozen Fruit?

Why not both? Well, we do have to say that frozen fruit tends to be better for smoothies because it blends thicker than fresh fruit to give you a cold, filling mixture. There is nothing wrong with adding both frozen and fresh fruit to smoothies. It is better to freeze ingredients like bananas, mangoes, blueberries, and strawberries, though. Excellent fresh fruit additions include apples, oranges, pineapple, and papaya. 

Pick Your Fruit

The fruit you include in your smoothie will depend on the flavor profile you want to achieve. A tropical smoothie may call for papaya, mango, and banana, whereas a summery smoothie may call for a combination of berries. More often than not, you will include banana in your smoothie, which yields creaminess. Bananas are especially important if you make chocolate smoothies with raw cacao powder, almond milk, almond butter, and avocados. Lastly, avocados are always a great thickener, should you find yourself in a situation without bananas. Just make sure the avocados are not underripe, or they will give off a bitter flavor. 

Pick Your Vegetables

Some people toss vegetables into their smoothies willy-nilly, but this strategy doesn’t yield the best flavors. When it comes to leafy greens, spinach is the easiest one to incorporate without adding a strong bitter flavor. Kale, on the other hand, does have a stronger flavor profile that needs to be tamed by the right fruits. Other vegetable additions that many people don’t consider adding to smoothies include celery, beets, carrots, cucumbers, and zucchini. Just play around with measurements and have the right fruits to add sweetness. 

Pick Your Liquids

Without liquid, you don’t have a smoothies, unless you use juicy fruits like oranges, grapefruits, and fresh berries. Typically, water is a great liquid to use, but many people enjoy creamier smoothies. To yield creamier smoothies, almond milk, coconut milk, cashew milk, hemp seed milk, or oat milk are the best liquids to use. Many nut milks often add a subtle hint of nuttiness, which can be a nice complement to other flavors. When choosing nut milks, though, choose the ones that do not contain added sugars or flavors. Better yet, make your own!

In addition to the above recommendations, you can always throw in some optional add-ins to take your smoothie up a notch. Fresh mint, vanilla extract, cinnamon, ground flax seeds, raw honey, dates, raw agave nectar, or spirulina can elevate your smoothie game. Now, check out some of our favorite recipes. 

Carrot, Apple, Kale & Ginger Smoothie

A simple carrot, apple, kale & ginger smoothie is the perfect balance of nutrient-dense ingredients and wonderfully refreshing flavors.

Click here to make the recipe. 

Super Easy Powerhouse Green Smoothie

Power up with nutrition when you make this green smoothie. After the first sip, it’ll quickly become a new favorite!

Click here to make the recipe. 

Kiwi Spinach And Blueberry Smoothie

Totally refreshing with notes of tart and sweet flavors, this kiwi spinach and blueberry smoothie will give you the morning boost you need!

Click here to make the recipe. 

Refreshing Green Grape Smoothie

This smoothie tastes just like refreshing lemonade! This green grape smoothie is loaded with beneficial nutrients and tons of flavor.

Click here to make the recipe.

Mango Blueberry Smoothie With Chia Seeds

Get a healthy dose of omega-3 fatty acids, fiber, protein, and diverse antioxidants when you fuel up with this mango blueberry chia smoothie.

Click here to make the recipe. 

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It can be difficult to prepare a quick, healthy meal when you don’t have the right ingredients on hand. One can make the argument that most healthy foods are very perishable and don’t have a long shelf-life. That may be true for fruits and vegetables, but there are other shelf-stable ingredients that exhibit diverse nutritional profiles. When you have them in your kitchen, a healthy meal is never out of reach.

There are numerous healthy foods that will keep fresh in your freezer, fridge, or pantry. Use these items to make nutrient-dense meals or snacks, even if you don’t have your typical healthy go-to foods. Don’t do crime to your waistline! Keep the following staples in your kitchen at all times and you’ll be able to throw a healthy meal together whenever you please. 

Dried Herbs And Spices

Many herbs and spices exhibit impressive health benefits in addition to adding depth of flavor to dishes. Ginger, oregano, turmeric, thyme, cayenne pepper, cinnamon, or cumin may help to reduce inflammation, lower risk of heart disease, or improve brain function. More than that, though, spices and herbs elevate the flavor profile of dishes, helping you pull off more dynamic flavor combinations. 

Quinoa

Believe it or not, quinoa is not a grain. This seed is an excellent source of fiber, protein, and vitamin B6. It also contains more iron and protein than most whole grains. Quinoa is shelf-stable and you can store it at room temperature. Prepare quinoa in advance and then store it in an airtight container in the fridge. This makes it easy to add to salads, soups, vegetable dishes, bowls, and even breakfasts. 

Dried Or Canned Beans & Lentils

Beans and lentils are some of the most nutrient-dense foods you can eat. Some canned varieties contain excess sodium or processed ingredients, so it’s best to purchase sodium-free varieties. It’s better to purchase dried beans or lentils for this reason. Dried beans can last on the shelf for up to 10 years because they lack moisture that is necessary for bacterial growth. Beans are excellent sources of heart-healthy nutrients, including B vitamins, iron, fiber, and antioxidants. 

Oats

Oats are natural sources of potassium, protein, fiber, iron, and magnesium. Their versatility lends them a variety of recipes, including energy balls, oat cakes, oatmeal, and even smoothies. The soluble fiber in oats may help to regulate blood sugar and keep cholesterol levels down. Oats also exhibit unique antioxidant activity because of the avenanthramides, which are polyphenols that my reduce blood pressure levels. 

Frozen Fruits & Vegetables

Even though they are not fresh off the vine, frozen and fruits and vegetables do have health benefits. The produce loses a little nutritional value by being flash frozen after picking, but the nutritional profiles are lightyears beyond canned fruits or vegetables. Dietitians state that frozen fruits and vegetables are comparable to fresh varieties in the micronutrient department. They go great in smoothies, baked goods, and stir-fries. 

Apple Cider Vinegar

It’s best to purchase raw apple cider vinegar with “the mother,” as this is the healthiest variety. Apple cider vinegar is very versatile, tangy, and healthy. In fact, several studies found that apple cider vinegar has potent anti-inflammatory, antioxidant, anti-diabetic, and heart-healthy properties. 

Nuts & Nut Butters

Nuts and nut butters are excellent sources of protein, fiber, and healthy fats. Depending on the type of nut or nut butter, you can store at room temperature or in the fridge. Natural nut and seed butters may require refrigeration and are much healthier alternatives to commercial, processed, butters that contain added oils, sugars, and preservatives. As for nuts and seeds, you can add them to many dishes, including salads, desserts, snacks, and oatmeal.

Raw Honey

We know most people are sweet enough, but a little extra honey in your life doesn’t hurt. Raw honey is an excellent natural sweetener that offers unique health benefits. According to several studies, raw honey exhibits anti-inflammatory and antimicrobial properties. It also offers an array of beneficial antioxidants that help to fight free radicals in the body. 

Healthy Oils

Coconut oil and olive oil are some of the best oils you can use and they keep safely at room temperature for more than a year or so. That means that you can buy more of these oils in larger quantities, so that you don’t run out. Cooking with healthier fats, like the ones in coconut oil or olive oil, enhances the body’s ability to absorb fat-soluble vitamins and minerals from food.

Fermented Foods

Everyone raves about fermented foods, and for good reason. Kimchi, sauerkraut, miso, natto, kombucha, and more contain beneficial probiotics that may improve gut microbiome. It’s possible that these foods may also regulate blood sugar and reduce inflammation. Because of their nature, fermented foods last a long time, so you won’t have to worry about food waste!

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They are cheap, attractive, convenient, and people eat them every single day. Ultra-processed foods are easy to come by and people find them delicious. Frozen meals, cereal, cookies, soda, and chips are just a few of the foods that can destroy your health. It’s not news that these foods are harmful to overall health, so there’s no use in telling people to avoid them. It is more feasible, however, for people to make healthier swaps for ultra-processed foods. 

According to a 2021 JAMA study, ultra-processed foods account for about 67% of calories in the average American child or teenager’s diet. Additionally, a different study concluded that  58% of an average American’s energy intake comes from white breads, cakes, diet sodas, and other unhealthy foods. Unfortunately, regularl consumption of processed and ultra-processed foods can lead to numerous health problems. More consumption of unhealthy ingredients increases the risk of depression, obesity, cancer, inflammatory bowel disease, diabetes, and heart disease.  

The Difference Between Processed And Ultra-Processed Foods

By definition, processed foods are foods that have been altered from their original forms. Processing is a deliberate change to a food that occurs before you consume it. Canning, pasteurizing, heating, and drying are all forms of processing. Processing typically involves the addition of oil, sugar, salt, or other substances. Fruits in syrup, canned fish or vegetables, or pre-made breads contain several processed ingredients. Some processing is necessary and doesn’t mean that every food you eat is unhealthy, for example, frozen fruit or vegetables.

Ultra-processed foods have many added ingredients, including artificial colors and flavors, stabilizers, preservatives, salt, fat, and sugar. The problem with these foods is that they contain no nutritional value. Manufacturers make ultra-processed foods from substances extracted from other foods, for example, starches, fats, added sugars, and hydrogenated fats. Frozen meals, soft drinks, hot dogs, processed meats, packaged cookies, cakes, fast food, and salty snacks are ultra-processed. 

The Spectrum Of Processed Foods

A bag of mixed frozen fruit that you add to a smoothie is not the same thing as eating Doritos. While both of those foods undergo processing, they are not the same thing. You can check out the following spectrum to gauge which foods to avoid and which ones to limit: 

Avoid Ultra-Processed Foods

As mentioned earlier, frozen foods, soft drinks, store bought cakes and cookies, cake mixes, and more contain added fats, starches, sugars, hydrogenated oils, and artificial ingredients. These are foods to avoid. 

Limit Processed Foods

It’s best to limit or rarely eat processed foods. These foods include store bought salad dressings, sausages, jarred pasta sauce, and whole-grain bread. Moderation is key with these foods, but you can also make your own versions. 

Minimally Processed Foods Are Better

Nut butters, plain yogurt, extra virgin olive oil, grass-fed/free-range meats, and frozen vegetables and fruits fall into this category. You should still watch out for the ingredients on these foods, but they are better than the previous two categories. 

Unprocessed Foods Are Best

Fresh fruit, vegetables, and wild-caught fish belong to this category. They are full of nutrients and don’t go through processing. 

In order to avoid ultra-processed foods, there are dietary changes you have to make. Ultra-processed foods cannot be the primary source of your calories. One study monitored 20 healthy overweight adults at a medical facility. Each participant consumed an ultra-processed diet for two weeks, and then followed that with an unprocessed diet for two weeks. For both diets, subjects consumed three meals per day, eating as much or as little as they wanted. 

During the ultra-processed diet period, roughly 83.5% of calories came from ultra-processed foods. During the unprocessed diet period, about 83.3% of calories came from unprocessed foods. The subjects consumed an average of 500 additional calories per day while following the ultra-processed diet. Finally, the ultra-processed diet increased the intake of carbohydrates and fat, and the participants lost an average of two pounds during the unprocessed phase. The conclusion of the study was that limiting ultra-processed foods could help decrease the risk or even prevent obesity.

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