Even when we have a small food budget we can still eat healthy, there are lots of great ways to stretch the organic food budget. Here are a few foods and ways of creating organic food that will stretch the budget and keep a family healthy all year long. 

Organic Black Beans -  Organic black beans are very low in cost, buying them in bulk at supermarkets can cut down on the price, and ordering them on-line in 25 or 50 pound bags can be a great way to save money. Also buy other types of beans, they all have a slightly different list of nutrients so it’s very important to trade off and try different types of beans. 

Black Beans are a potent healing agent that most people take for granted. Black beans are great for healing gout and arthritis by sooth away pain, swelling, and redness. Black beans contains anthocyanins which are also found in tart cherries, red wine, and pomegranates. Black bean broth also helps to lower blood sugar and that’s great news for diabetics, lowers cholesterol with lots of fiber, they contain B – Vitamins that nourish the nervous system and thus improves mood and boosts vitality.

Black beans contain 8 wonderful flavonoids such as kaempferol, nalvidin, delphinidin, quercetin, and petunidin, that help to prevent colon cancer and other types of prevalent cancers. Studies show that eating black beans prevents cancerous growths in the colon, and black beans contains molybdenum which is important for healing impotence… and for detoxing the body. Plus black bean broth also contains iron and copper for preventing and healing anemia. Plus lots of fiber that helps grow good probiotic bacteria in our gut… thus boosting up our immune system. Black Beans are great for helping our GI tract grow good bacteria thus keeping us healthy. Black Beans have lots of fiber thus lowers the risk of colon cancer. Black Beans have more than antioxidants than some berries and also apples. Full of lots of protein, B vitamins, iron and molybdenum too… and lots of soluble fiber that lowers cholesterol. And one more thing-Black Beans can also lower glucose.

Organic Brown Rice - Brown Rice compared to white rice has a lot of health benefits. Brown Rice is full of Thiamine, Niacin, Pyridoxine, Vitamin K, Calcium, Iron, Phosphorus, and Potassium. Brown Rice is rich in fiber, controls blood sugar and cholesterol, and works wonders for ulcers and diarrhea. Plus if a person is debilitated brown rice is very easy to digest and contains needed nutrients for  the growth of bones, muscles, nails, hair, and teeth. Soaking Brown Rice in water for 30 minutes prior to cooking will make it easier to cook. And pressure cooking also preserves more nutrients and cuts the cooking time to about 20 minutes creating fluffy brown rice. Right now lots of the big box stores are carrying large bags of organic brown rice at great prices. And brown rice can also be found on-line in large quantities such as 25 and 50 pound bags. And some supermarkets also have bulk bin organic brown rice at great prices. 

Organic Gluten Free Pasta - There are also lots of gluten free pasta on the market and they are easy to come by these days. Pasta will keep will for long periods of time and buying them in bulk can drastically cut the price of organic pasta.

Organic Green Veggies - Green live veggies like kale are important. To lower the cost of organic live veggies contract with a organic farmer in the area. Cut out the middleman and thus reap the benefits of lower cost, which is lower than regular food at supermarkets and these farmers also deliver. Google “Buy Organic Veggies Direct from Farmer” and lots of places in the area to order great organic veggies at a wonderful prices will come up. Also add in other types of veggies, including the red veggies, orange, white, purple, all of these different types of veggies are important for great health. 

Kale is full of lots of nutrients found in green leafy veggies that will alkalize your body… and it’s full of Vitamins, A (more than 500% of your RDA of Vitamin A), C (More than 200%), and B6 and K (About 700%) and also calcium, manganese, and potassium. Kale also contains iron for building up your red blood cells and preventing anemia and boosting your vitality. And kale, broccoli, spinach, lettuce, turnip greens, swiss chard, and many other greens are full of live enzymes what we need to stay healthy. And most of these green veggies should be consumed raw for the most benefit, but they can also be cooked. Remember up to 75% of all nutrients and 100 % of all live enzymes are lost in cooked food. 

Plus it has lots of lutein and zeaxathin that are great for preventing macular degeneration. And Kale boosts your immune system, promotes healthy blood clot formation, and Kale is also loaded with beta-carotene helping to prevent cancer and other diseases… and it’s also anti-inflammatory too! And Kale is part of the cabbage family… all of which contain colon cancer preventing nutrients, plus Kale boosts our metabolism and helps us lose weight.

Grow Small Amounts of Organic Food - Growing herbs, fruits, and veggies is also great… it doesn’t have to take a lot of room, a small space will provide lots of herbs, fruits, and veggies. Raised beds are great if the soils is not prefect. And a person also has the option of changing soils and composting materials to make beds exactly what particular plants need. Raised beds are great for potatoes, yams, peanuts, and other legumes and roots veggies that need loose soil, and sometimes particular plants need sandy soil. And raising veggies in pots on the patio also works great. 

Small Hydroponic and Green Houses - And with a simple hydroponic setup anyone can have lots of fresh organic fruits, veggies, and herbs all year round. That’s my next project for the others side of the house. Also inexpensive green houses can extend the growing season for fresh veggies 24/7 – 12 months a year and the growing times are very short with hydroponics. And there are lots of free plans for putting together small hydroponic gardens and green houses on-line… just google “hydroponic garden plans or simple green house plans” and lots of plans will come up. And there are all kinds of natural organic hydroponic solutions to use with these system. And hydroponics can be very small, only 3 or 4 feet long if space is really a challenge. 

Buy with Friends - Sometimes getting together with a few friends and buying large amounts of food at a great price works. Community is important, and if a few people work together they can lower their food budget drastically.  

Preserve Food for Long Periods of Time - Buying mylar food storage bags and including oxygen absorbers, and heat sealing the bags with an iron will keep dry food fresh for up to 30 years. If a person finds a great deal on organic beans, pasta, brown rice, they buy that food and seal the food in mylar storage bags for later use… it’s a great way to stretch the food budget, and also have food on hand in case of emergencies. 

Yes it is possible to eat healthy on a budget.

Dr. Paul Haider - Master Herbalist 

This information is meant to get you started… so you can do more research on your own… dig a little deeper and find what works for you. This article is for educational purposes only, I strongly recommend that you seek advice from your own GP, private doctor, or medical specialist for any ailment, illness, or medical condition.. this article not meant to be a scientific analysis in any way, shape, or form. 

Dr. Paul Haider – Master Herbalist and Spiritual Teacher for over 25 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider, Healing Herbs, and at www.paulhaider.com – feel free to connect with him any time. 

Here is a short video bio - https://www.youtube.com/watch?v=rK6Eg-xlX3U

Dr. Paul Haider, Master Herbalist, HH, USA, Health and Wellness, How to Eat Healthy on a Budget, Black Beans, Beans, Brown Rice, Gluten Free Pasta, Green Veggies, Contract Organic Farmer, Grow Veggies, Small Space, Grow Veggies in Pots, Preserving Dry Food, 30 Years, Bulk Bins, Low Cost Food, Budget Food, Very Healthy Food, Hydroponics, Green Houses, 

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