Did we miss a market or get a detail wrong? Please Contact Us to let us know. Thanks!

We LOVE fruits! They taste sweet, make healthy desserts and snacks, and they are loaded with nutrients. However, like fresh vegetables [see “Vegetables the Easy Way”], fresh fruits can be expensive when they aren’t in season and they can spoil quickly. Canned and frozen fruits can be cheaper, more convenient options. Here’s how to make the most of them in your desserts and snacks.    

There are canned and jarred fruits that always taste great. The following options are available in most grocery stores. These fruits are all delicious on their own or when used as a topping for plain yogurt, whole grain pancakes, or oatmeal.
​

• Natural Apple Sauce
• Peaches  ​
• Mandarin Oranges
• Mixed Fruit
• Pineapple
• Pears

Feeling Fancy? Spiced Pears make an easy, decadent dessert. 

Pineapple – Frozen pineapple chunks are naturally sweet and turn any smoothie into a tropical treat. Plus, they are much easier than cutting a prickly pineapple – ouch! Use frozen or canned pineapple to make kid-friendly Pineapple Orange Popsicles.

Mixed Melon or Fruit Salad – Frozen melon balls or frozen fruit salad make the perfect light dessert. Just thaw and serve, or try in our Melon Salsa. 

​Bananas – Overripe bananas are often cheaper in the “damaged fruit” section of the grocery store. Stock up and freeze ripe bananas in a freezer bag to have them available for a quick Peanut Butter Banana Smoothie. 

Mango – Frozen mango chunks blend beautifully into a Mango Green Smoothie.  

Berries can be expensive when they aren’t in season. Frozen berries are always available and typically cost less. Use frozen or thawed berries in the following treats:
​

For even more information, take a Fruits Grocery Store Tour or explore the Fruit Group from ChooseMyPlate.gov.

Vegetables are some of the healthiest foods available. Yet, many of us have trouble eating the minimum recommended 3 servings (2 ½ cups) daily. Fresh veggies can be expensive, especially if you are buying them out of season. And, sometimes they go bad before you can eat them. Luckily, there’s an easy solution!

​Canned and frozen vegetables are inexpensive, always in season, and last a long time. Give them a try in our easy recipes. You will love them!
​

​Before we go any further, let’s get something straight – canned and frozen vegetables are just as good as fresh varieties. You may have heard the saying, “fresh is best.” That’s not really true! Canned and frozen vegetables are picked at their peak of ripeness and then preserved to keep their nutrients. Fresh foods can sometimes taste better, but they are not necessarily better for you. Plus, canned and frozen veggies are already chopped and ready to eat, making them very convenient. 

Cooking with canned or frozen vegetables is very easy. Generally, canned veggies work best in casseroles or soups because they are a little softer in consistency. Frozen vegetables can taste great all by themselves heated up as a side dish. The following suggestions are popular, flavorful choices. 

Protein is one hot topic! It has gotten attention as a way to build muscle. It has also been the focus of weight loss plans and popular diets like the keto diet. We aren’t fans of restrictive diets, since we know eating the MyPlate way is a healthier choice. Still, we must admit – protein is some powerful stuff. It helps keep you full, making it good for weight loss. And, it does help to build muscle when you are active.

Foods that are high in protein, like meats and seafood, tend to be expensive. And, you may remember from last month’s post, “Save Money with Plant Proteins,” that plant-based protein will often save you money. Here are a few more healthy, cheap protein foods.

Eggs cost around 8-10 cents each and provide 6 grams of high quality protein. They also contain nutrients that are good for the eyes and brain. Plus, eggs are easy to make, are filling, and you can have them anytime of day! Although eggs contain cholesterol, most people can have up to one egg a day. If you are concerned about cholesterol, you can simply eat just the egg white.

Eat Well Tip:  When making eggs, avoid adding extra fat. Instead, cook eggs in a nonstick pan with cooking spray, or make hard boiled eggs that you can eat as a healthy snack on the go. The color of the egg doesn't matter. Brown or white eggs have the same nutrition.
 
Spend Less Tip:  The store brand of eggs are generally cheapest and they are just as good!   

Most seafood is expensive. However, tuna, canned salmon, and sardines are affordable options. They all contain omega-3 fatty acids that are good for heart health. And, sardines and canned salmon are also a good source of calcium and vitamin D which help with bone health. 
​
Eat Well Tip:  ​Buy tuna, salmon, or sardines packed in water and then rinse the meat to remove excess sodium (salt). For a quick, tasty meal, try Tuna Fish Tacos with Peach Salsa.  **In order to limit mercury, the FDA suggests we only eat 16.4 ounces of tuna per week. (That is around 3 cans).  
 
Spend Less Tip: Canned fish lasts a long time, which means you can stock your pantry with these items when they go on sale! You can save even more by using coupons. [Find more Budget Grocery Shopping Tips here]

​Sunflower and pumpkin seeds (pepitas) are filling because they combine healthy fats with protein and fiber. This means you’ll feel full on a small amount. Seeds contain a variety of important nutrients. Sunflower seeds have vitamin E and magnesium, while pumpkin seeds have zinc and magnesium. Both types of seed are reasonably priced and make great snacks. 
 
Eat Well Tip:  ​​Choose unsalted seeds, and keep portions to ¼ cup or one small handful in order to limit calories. Seeds can add extra protein to any meal or snack that needs a boost – toss into salads, add to smoothies or casseroles, or use as a crunchy topping for yogurt or whole grain cereal. Need a healthy snack idea? Try this Energy Trail Mix. 
 
Spend Less Tip:  ​Buy seeds in bulk or at specialty stores (like Trader Joe's or Ocean State
Job Lot) where prices tend to be lower.  

Dairy foods can be a very economical way to get not just protein, but also calcium and vitamin D which are important for bone health. That is why MyPlate suggests a serving of dairy with every meal.

Eat Well Tip:  ​​​Choose low fat or nonfat dairy products to assist with heart health and keep calories down.
​
Spend Less Tip:  ​Save money by sticking with the store brands of dairy foods. Buying plain, unsweetened yogurt in the 32 oz size container is usually the best deal. You can sweeten with fruit or a touch of honey which will save calories and sugar too. [Or try this easy Fruit Yogurt Parfait recipe].  Buying cheese in blocks and then shredding it yourself will also save money over prepackaged shredded cheese.   

For more tips, take a Grocery Tour of the Dairy Aisle with Catalina, one of our Dietitians.