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The Poor Man Diet 10 Complementary Foods
Back to the Poor Man Diet. If you missed last weeks post, you should probably read that first. Otherwise none of this will make any frickin sense. In the last post, I talked about 5 of the best choices you can make if youre compromising cost and health. Theyre not the healthiest 5 foods in the world, and theyre not the cheapest 5 foods in the world... but theyre just about the most nutritious foods you can find for the least amount of money. Its all about compromise.
Today, though, Im giving you 10 complementary foods. Ive given you a solid base, but its the complementary foods that can make or break your diet. If youre eating pop-tarts and ho-hos on the side, you could be in trouble. These arent foods you need to eat every day, and because of that Im being a little more forgiving on the cost end of things and leaning more towards nutrient-density. Still, you wont find lobster tail here, or raw oysters, or white truffles... okay nevermind Ill stop blabbering and get on with it... here you are, 10 nutritious complementary foods for your Poor Man Diet.
1. Chicken Thighs
$1.29/lb (bone-in), $1.99/lb (boneless)
$0.50/serving
Youre in luck. Since everyone has gone chicken boob crazy, thats left chicken butt on the sidelines. Little does everyone know, chicken thighs are much juicier and more flavorful than breasts... and theres nothing wrong with a little more fat in your life, especially if youre looking to get the most food for your dollar. In terms of nutrition, theyre a great source of protein, B vitamins, and zinc. Probably your most cost-effective source of meat!
2. Onions
$3.49/3 lb
$0.44/onion (size matters)
One of the most versatile foods in your Poor Man kitchen is onions. They work with just about everything, whether its a rice dish, a stir fry, a salad, or meat. Although theyre not particularly dense with vitamins and minerals, they make up for it with a few other interesting benefits. Onions are allyl propyl disulphide, a compound that has a blood sugar lowering effect; great for diabetics. Theyre also really high in antioxidants, including quercetin, which has known anti-cancer properties. You can eat them liberally.
3. Sweet Potatoes
$1.29/lb
$0.52/serving
Theyre a little more expensive then regular potatoes, but theyre just as nutritious (if not more so). The nutrient breakdown is similar to a white potato, the only major difference being the huge whack of beta-carotene in sweet potatoes. I honestly dont know where this good-sweet-potato/bad-white-potato nonsense came from... theyre both great foods, and they should be an important part of a healthy diet. As for the sweet ones, bake them, boil them, mash them, roast them with cinnamon and coconut oil... any way you prepare them, theyre a yummy treat.
4. Liver, heart, or other organ meat
$1.11/lb (chicken liver), $2.49/lb (beef liver)
$0.37/serving
Yuck, right? I know, personally I have a hard time eating liver; I just cant get used to the pungent flavor. But liver is by far the most nutrient dense food for your dollar. Its the best source of vitamins A and B12 youll find, and its also very high in iron, zinc, folate, and all the B vitamins. Luckily, it only takes a little liver to get a nice burst of all these important vitamins and minerals. Cant get past the taste? Give beef heart a try... its not as gross at it sounds; if you put it in a stew it would be indistinguishable from normal beef, I promise. And the nutritional content is in the same league as liver. Be brave and try it! Heart is for lovers <3.
5. Grass-Fed Butter
$2.99/8 oz
$0.19/Tbsp
Yup, butter is on the list! Its inexpensive, tasty, and full of good fat (believe it or not). Grass-fed butter, which you can get in just about every grocery store in America at this point, is not your average butter. It comes from cows grazed on pasture, not penned up indoors eating corn, and that has a big impact on the nutrient content of the butter. Grass-fed butter has more vitamin A, K2, and CLA, and it has more flavor than grain-fed butter. Give Kerrygold a try, youll never look back.
6. Baby Carrots
$1.99/lb
$0.40/serving
Carrots arent the most nutritious vegetable around, but theyre not too shabby. And considering the price, youve got yourself a winner. Theyre a great source of fiber, beta carotene, and theyve got a little bit of just about every vitamin and mineral we need. Theyre versatile and convenient; you can snack on them as is, throw them in a stir fry, or use them in a stew.
7. Extra Virgin Olive Oil
$19.49/3 Liters
$0.10/Tbsp
But... extra virgin olive oil is so expensive!?!? Shut it. Its not. Every time I go to the grocery store, theres at least one giant container of extra virgin on sale. It may not be the worlds most yummiest olive oil, but its still decent nonetheless. Its full of heart-healthy fats, you need it in your life. Use it in salad dressings, pour it over steamed veggies, or cook with it. Keep the temperature to a low-medium in cooking though... extra virgin isnt really meant for high heat cooking.
8. In-Season Fruit
$Cheap
$Cheap/serving
Where else can you find something for $Cheap??? No matter the time of year, theres something in season. In the summer its berries, in the fall its apples, in the winter its oranges, etc etc etc. Buying a giant bag of whatever it is will get you the most fruit for your dollar. But buying fruit in season has benefits that go beyond price, too. Most importantly, it tastes better. Youll notice that immediately. But its also better for the environment and it promotes a more sustainable agricultural system. We cant afford to be shipping this stuff around the world all the time. And if you happen to live in an area where avocados grow... then god bless you child you dont know what you got.
9. Canned Wild Salmon
$3.79/lb
$0.95/serving
Thought wild salmon was out of your price range?? Not when youre buying it canned! For reasons that are unknown to me, salmon in a can is far more affordable than fresh or frozen. And its nearly always wild, not farmed. The wild type is higher in important omega-3s, and its full of lots of important vitamins and minerals, like B12 and selenium. And canned salmon, unlike fresh or frozen, actually has a good amount of calcium... there are little bones in there too. You wont even taste them. This stuff works wonders on salads... very super-convenient and tasty.
10. Whole Milk
$3.89/gallon
$0.24/cup
Only for the dairy-tolerant, of course. Despite what youve been told, whole milk is your best milk option. The fats wont kill you. Besides, you cant afford to be throwing the fat out when youre poor. Skim milk, on the other hand, is downright scary. Its an empty food, and it tastes like nothing. And of course, milk is a great source of calcium, along with fat soluble vitamins like A and D. Oh, and dont forget B12 and potassium. Of course, raw, grass-fed milk would be better... but you cant afford that.
Phew! All done. Now... with the 5 base foods, and 10 complementary foods, Id say weve got a pretty solid, nutritious, affordable diet here. As far as I can tell, Ive covered all of the nutritional bases... plenty of protein, healthy fats, and good carbs, as well as adequate vitamins and minerals.
Now that its all out there, Id love some feedback. Do you agree with these? Are there foods I left out that you feel should have been included? Do you think Im a complete moron and should shut down my blog altogether?? Let me hear it in the comments section!
The Poor Man Diet 10 Complementary Foods
Thursday, May 15, 2014
Back to the Poor Man Diet. If you missed last weeks post, you should probably read that first. Otherwise none of this will make any frickin sense. In the last post, I talked about 5 of the best choices you can make if youre compromising cost and health. Theyre not the healthiest 5 foods in the world, and theyre not the cheapest 5 foods in the world... but theyre just about the most nutritious foods you can find for the least amount of money. Its all about compromise.Today, though, Im giving you 10 complementary foods. Ive given you a solid base, but its the complementary foods that can make or break your diet. If youre eating pop-tarts and ho-hos on the side, you could be in trouble. These arent foods you need to eat every day, and because of that Im being a little more forgiving on the cost end of things and leaning more towards nutrient-density. Still, you wont find lobster tail here, or raw oysters, or white truffles... okay nevermind Ill stop blabbering and get on with it... here you are, 10 nutritious complementary foods for your Poor Man Diet.
1. Chicken Thighs$1.29/lb (bone-in), $1.99/lb (boneless)
$0.50/serving
Youre in luck. Since everyone has gone chicken boob crazy, thats left chicken butt on the sidelines. Little does everyone know, chicken thighs are much juicier and more flavorful than breasts... and theres nothing wrong with a little more fat in your life, especially if youre looking to get the most food for your dollar. In terms of nutrition, theyre a great source of protein, B vitamins, and zinc. Probably your most cost-effective source of meat!
2. Onions
$3.49/3 lb
$0.44/onion (size matters)One of the most versatile foods in your Poor Man kitchen is onions. They work with just about everything, whether its a rice dish, a stir fry, a salad, or meat. Although theyre not particularly dense with vitamins and minerals, they make up for it with a few other interesting benefits. Onions are allyl propyl disulphide, a compound that has a blood sugar lowering effect; great for diabetics. Theyre also really high in antioxidants, including quercetin, which has known anti-cancer properties. You can eat them liberally.
3. Sweet Potatoes$1.29/lb
$0.52/serving
Theyre a little more expensive then regular potatoes, but theyre just as nutritious (if not more so). The nutrient breakdown is similar to a white potato, the only major difference being the huge whack of beta-carotene in sweet potatoes. I honestly dont know where this good-sweet-potato/bad-white-potato nonsense came from... theyre both great foods, and they should be an important part of a healthy diet. As for the sweet ones, bake them, boil them, mash them, roast them with cinnamon and coconut oil... any way you prepare them, theyre a yummy treat.
4. Liver, heart, or other organ meat
$1.11/lb (chicken liver), $2.49/lb (beef liver)$0.37/serving
Yuck, right? I know, personally I have a hard time eating liver; I just cant get used to the pungent flavor. But liver is by far the most nutrient dense food for your dollar. Its the best source of vitamins A and B12 youll find, and its also very high in iron, zinc, folate, and all the B vitamins. Luckily, it only takes a little liver to get a nice burst of all these important vitamins and minerals. Cant get past the taste? Give beef heart a try... its not as gross at it sounds; if you put it in a stew it would be indistinguishable from normal beef, I promise. And the nutritional content is in the same league as liver. Be brave and try it! Heart is for lovers <3.
5. Grass-Fed Butter$2.99/8 oz
$0.19/Tbsp
Yup, butter is on the list! Its inexpensive, tasty, and full of good fat (believe it or not). Grass-fed butter, which you can get in just about every grocery store in America at this point, is not your average butter. It comes from cows grazed on pasture, not penned up indoors eating corn, and that has a big impact on the nutrient content of the butter. Grass-fed butter has more vitamin A, K2, and CLA, and it has more flavor than grain-fed butter. Give Kerrygold a try, youll never look back.
6. Baby Carrots
$1.99/lb$0.40/serving
Carrots arent the most nutritious vegetable around, but theyre not too shabby. And considering the price, youve got yourself a winner. Theyre a great source of fiber, beta carotene, and theyve got a little bit of just about every vitamin and mineral we need. Theyre versatile and convenient; you can snack on them as is, throw them in a stir fry, or use them in a stew.
7. Extra Virgin Olive Oil$19.49/3 Liters
$0.10/Tbsp
But... extra virgin olive oil is so expensive!?!? Shut it. Its not. Every time I go to the grocery store, theres at least one giant container of extra virgin on sale. It may not be the worlds most yummiest olive oil, but its still decent nonetheless. Its full of heart-healthy fats, you need it in your life. Use it in salad dressings, pour it over steamed veggies, or cook with it. Keep the temperature to a low-medium in cooking though... extra virgin isnt really meant for high heat cooking.
8. In-Season Fruit
$Cheap
$Cheap/servingWhere else can you find something for $Cheap??? No matter the time of year, theres something in season. In the summer its berries, in the fall its apples, in the winter its oranges, etc etc etc. Buying a giant bag of whatever it is will get you the most fruit for your dollar. But buying fruit in season has benefits that go beyond price, too. Most importantly, it tastes better. Youll notice that immediately. But its also better for the environment and it promotes a more sustainable agricultural system. We cant afford to be shipping this stuff around the world all the time. And if you happen to live in an area where avocados grow... then god bless you child you dont know what you got.
9. Canned Wild Salmon$3.79/lb
$0.95/serving
Thought wild salmon was out of your price range?? Not when youre buying it canned! For reasons that are unknown to me, salmon in a can is far more affordable than fresh or frozen. And its nearly always wild, not farmed. The wild type is higher in important omega-3s, and its full of lots of important vitamins and minerals, like B12 and selenium. And canned salmon, unlike fresh or frozen, actually has a good amount of calcium... there are little bones in there too. You wont even taste them. This stuff works wonders on salads... very super-convenient and tasty.
10. Whole Milk
$3.89/gallon
$0.24/cup
Only for the dairy-tolerant, of course. Despite what youve been told, whole milk is your best milk option. The fats wont kill you. Besides, you cant afford to be throwing the fat out when youre poor. Skim milk, on the other hand, is downright scary. Its an empty food, and it tastes like nothing. And of course, milk is a great source of calcium, along with fat soluble vitamins like A and D. Oh, and dont forget B12 and potassium. Of course, raw, grass-fed milk would be better... but you cant afford that.
Phew! All done. Now... with the 5 base foods, and 10 complementary foods, Id say weve got a pretty solid, nutritious, affordable diet here. As far as I can tell, Ive covered all of the nutritional bases... plenty of protein, healthy fats, and good carbs, as well as adequate vitamins and minerals.
Now that its all out there, Id love some feedback. Do you agree with these? Are there foods I left out that you feel should have been included? Do you think Im a complete moron and should shut down my blog altogether?? Let me hear it in the comments section!
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