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5 Healthy Foods To Add To Your Diet That Won’t Break The Bank

5 Healthy Foods To Add To Your Diet That Won’t Break The Bank

Think upping your health foods ante will clear out your summer cocktail (or camp) bank account? It’s not the truth! These 5 healthy foods (to add to your diet) won’t break the bank, but will break your afternoon slump! You may be surprised by what’s on this list!

Try it:

Flaxseeds: (2 tablespoons) A great source of fiber and anti-inflammatory omega-3 fatty acids. If you grind them fresh to get the most omega-3 benefits. Add flax to yogurt, cereal, smoothies or just about any breakfast food, for a simple nutritional boost.


Turmeric Powder: (1/4 teaspoon) Turmeric contains potent antioxidant and anti-inflammatory compounds. A 1.41 oz bottle of organic turmeric powder is approximately $5.69 – there are 30+ servings in there.


Avocado: Avocados are a good source of b vitamins like folate, b-5 and b-6 and fiber. Organic avocados are $1.69 right now at Perelandra Brooklyn.


Broccoli: Broccoli and other cruciferous vegetables, contain a compound called sulforaphane, a phytochemical that is being studied as a cancer preventative compound. Steam or eat raw to preserve this compound and digest the benefits. (approximately $2.99/lb).

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Steel-Cut Oats: Steel cut oats are whole grain oat groats that have been chopped a few times but are less processed than rolled oats or quick oats. They’re a good source of protein and fiber- oats have the highest soluble fiber content of all of the whole grains. Soluble fiber is fermented by intestinal bacteria and some research shows that it can increase the levels of beneficial probiotic bacteria. Steel cut oats take much longer to cook than rolled oats, but my favorite way to cook them is in an instant pot, which is a pressure cooker that cooks them really quickly. I put 1 cup of steel cut oats, 1 cup of unsweetened soy milk, and 1.5 cups of water into the pot. Cook it on high pressure for 4 minutes, and then let it sit for 10 minutes without removing the cover so the pressure comes down naturally. This recipe makes enough for at least 3 breakfasts. Top it with cinnamon, berries, chia seeds, pumpkin seeds and walnuts. The fiber helps to keep you full for hours. (approximately $1.59/lb)


Allison Buckingham co-owns Perelandra Natural Foods in Downtown Brooklyn, New York. She has both a bachelors and masters degree in nutrition, an MBA and is a NYS certified dietitian-nutritionist. 

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