Four Low-Cost Foods to Help You Get Healthy and Wealthy

healthy and wealthyI think most of us want to have good health and a good financial situation.  Even if we’re doing well in both areas, isn’t there room to improve?  I thought so.

Since so many resolutions are around being healthy and getting wealthy, in some way or another, why not take steps that can help on both fronts?

I’m like many others, with resolutions that involve both health and wealth.  So far, I haven’t slipped up.  Yeah, it isn’t too far into the new year as I write this, but so often people start with good intentions then slide back into old habits after a few weeks.   Not yet, over here :)

Here are four foods that I’m incorporating more this year, in the quest to work on health and finances:


You know, what’s ironic is that kale has been used as slang for money.  How appropriate, as it’s so healthy and relatively inexpensive.

It seems like kale is all the rage.  Last year seemed to be the year of quinoa, and this year looks like it’s the year of kale.  I’ve seen bagged baby kale at stores, more food items that claim to have kale included, and even some dishes at restaurants with kale.  A local supermarket even has a stand with fresh smoothies, a few of which have kale.  This veggie certainly wasn’t so widespread just a few years ago.

Some people I’ve talked to just don’t like it.  They say it’s bitter, tastes bad, etc.  Maybe I’m in the minority, but I think it’s actually pretty good!  A bag of organic baby kale leaves can be purchased for about $3, and gives me about 4 full salads. Now, there may be some asking, is it important to buy organic? But even if there is a slight premium in this case, it’s a pretty good value for something that’s seen as a “superfood” by many.

If you haven’t read about all the nutritional benefits of kale, please do so.


Yeah, I know.  I just mentioned that it was all the rage last year.  Quinoa seems to be everywhere.

The thing is, it’s pretty nutritious and easy to make.  It’s high in protein compared to alternatives, and is quite versatile.  It can be eaten alone, or blended into different dishes.  I know of one person that even eats it for breakfast occasionally, though I find it works better for me at lunch or dinner.

I serving of quinoa can easily cost less than $1.  Pretty good, right?

Another aspect of quinoa is that it can be a part of a gluten-free diet.


I’ve written about this before, how pumpkin products have popped up everywhere.  It was amplified this past fall, going well beyond pumpkin-flavored coffee drinks.  Pumpkin flavor seemed to be in all kinds of products in many venues.  I saw pumpkin candles multiple places.

Aside from the flavor itself and the whole seasonal theme associated with it, pumpkin is said to have a good nutritional profile.  Canned pumpkin is very high in Vitamin A, has a lot of Vitamin K, and is a good source of fiber.  It’s also a low fat food.

We use a recipe for “pumpkin pudding”, which tastes just like pumpkin pie filling.  Last year, I only made it once, but will make it more often this year.  I know there are plenty of recipes out there for pumpkin, so there are different options to incorporate it into your diet once in a while.

Canned pumpkin works just fine, and is actually much easier to use than trying to deal with a raw squash.  Plus, a can be purchased for just a few dollars, and a serving (with other ingredients) should cost much less.


Another one I’ve written about, and still do have periodically.  But I’ve started to make it a staple of my morning routine once again.

Quick-cooking steel cut oats are healthy.  A meal can be nutritious, with protein, fiber, and other nutrients.  Plus, it’s filling and seems to control cravings later.

Additionally, it’s a great base to add nutritious toppings.  For me, this means ground flaxseed and some fresh blueberries.  This frugal and healthy breakfast should cost less than $1.

My Questions for You

Do you look to save money by eating inexpensive and healthy food?

Are any of these 4 foods a part of your diet?

Do you have any other healthy favorites that help you stretch your budget?


    • Squirrelers says

      I’ve been hearing good things about Vitamix and how it’s really good for making smoothies. Over here, I’ve had a good blender, but might have to look into something better.

        • Squirrelers says

          Smoothies and soup sound potentially healthy. I periodically make a smoothie with soy milk, banana, fresh berries, and flaxseed. It tastes much better than one might think! As far as ice cream, hmmm not sure about how healthy that is…

  1. says

    Great suggestions! I’m one of those people obsessed with nutrition who everyone hates :-). Your list overlaps a bit with my “4 Foods Everyone Should Eat Plenty Of” list: kale, berries, broccoli, and sweet potato. But quinoa, pumpkin, and oatmeal are awesome too!

    • Squirrelers says

      Oh, I’m sure the people that “hate” nutrition-focused individuals actually wish they were more fit and disciplined. I’m trying to become better.

  2. Thrifty Writer says

    I’ve been into savory breakfasts, lately – I’ve had quinoa (cooked in chicken broth) mixed with kale sauteed in olive oil with onions and spices. I cook that in advance, then soft boil two eggs each morning that I eat on top of that mixture. With the right spices, it’s quite tasty and filling.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>