How well do you follow the words of wisdom from Popeye and pops “I am strong to the finish ’cause I eat my spinach”? How many servings of health-enhancing fruit and veggies do you enjoy per day? Using a scale of Zero (no dried, fresh or frozen fruit and veggies each day) to Ten (5 servings of dried, fresh, or frozen fruits and veggies per day). Many people seem to be scoring low on the scale when it comes to consuming fruits and veggies that are loaded with fantastic flavors, flavonoids, and fiber. Many people seem to be facing challenges with their finances and health and their food and nutrition are a low priority. When you are ready to adopt natural beauty, happy, healthy and vitality strategies consider what veggies have to offer. This Morningstar NEWS blog shares simple suggestions for Fantastic Flavors Flavonoids and Fiber from a Frugal Variety of Veggies.
It is estimated that over 100 million Americans are nutrient deficient due to their food choices and a lack of healthy habits. Many people share a sad story about wanting to eat healthily but they lack the knowledge, money, or time to do it. People find time to do unhealthy things yet they often make elaborate excuses for avoiding healthy habits. Many people do not understand the connection and correlation between the consumption of fruits and vegetables for long-term happiness and health. This blog will focus specifically on a fantastic frugal variety of veggies and the prior blog focused on the benefits of frugal fruits.
This blog post shares a shopping list of fantastic flavors flavonoids and fiber from a variety of veggies for any budget. Many people do not fully understand that your health and wealth depend on better behaviors and healthy habits. Green plants and a variety of vegetables are the most important food for humans on earth. Green plants and veggies are rich in antioxidants, carbohydrates, chlorophyll, fiber, enzymes, minerals, phytonutrients, polyphenols, and vitamins which directly and indirectly affect all aspects of our emotional, mental, and physical health. For the purpose of this blog, our variety of veggies will cover many food options including cruciferous, grasses, green leafy veggies, root vegetables, seaweeds, sprouts, stalks, and wild foods. We will not include corn or potatoes because people already consume too much of them. A lot of the corn consumed is GMO corn and treated with glyphosate while the potatoes are hybrids, treated with chemicals, and often fried which makes them both double dumb decisions.
Finding a Frugal Variety of Veggies
The first step to enjoying access to more greens and veggies is to do a little investigation and research to learn how to be a thrifty shopper. Find out what plant foods grow well in your area. You will probably find there are an abundant amount and variety of veggies that grow well in your area. Whatever grows well in your area will typically be more abundant and affordable due to availability and lower transportation costs. Many people have also learned that having a garden for growing veggies is a great investment in their health and well-being. Communities gardens and yards can provide fresh greens and vegetables almost all year long. Even a balcony or patio can produce a wide variety of healthy green herbs, plants, and veggies.
For more people to eat more veggie varieties it helps to be a thrifty shopper. With some basic education, information, and motivation you can make better choices and decisions with your money. Asking at the farmer’s market or grocery store may score you some picked-over veggies that can be purchased for a decent discount. One of the best things you may be able to do is to buy larger quantities of veggies when they are in peak season. Some farmers and neighbors may let you harvest your own green plants, roots, and veggies. Ask and ye shall receive. A great method to efficiently use a large bumper crop of veggies is to dehydrate, dry, or freeze them. I have seen cucumbers, okra, pumpkins, squash, and tomatoes that could be canned, fermented, frozen, juiced, pickled, and salvaged for use after the peak season. The same holds true for many other greens and veggies that are overabundant during peak season and then get very pricey when they are imported out of season.
In the Houston Texas area, we have access to many great stores that offer a wide selection of fruits and often run super specials. Bargain stores in the area include Aldi, Farmers Market, Fiesta Mart, Foodarama, Food Lion, H Mart, Hong Kong Market, La Michoacana Market, Mi Tierra, Viet Hoa, Phoenicia, and 99 Market. Ethnic markets are a great place to find bargain veggies and learn about new greens, roots, sprouts, and veggies. The big box and grocery stores also offer big bags of frozen veggies at very good prices and this way they are ready to be eaten. Often times the frozen veggies are at a better price and more cost-effective because it avoids them spoiling and going to waste.
Fantastic Flavors Flavonoids and Fiber from Variety of Veggies
- Bean leaf is a green plant that produces beans. Most people do not realize the bean plant can be cooked and eaten. Snow pea leaf is a well-known dish served at authentic Asian restaurants.
- Bean sprouts can be grown from mung beans, pinto beans, and soybeans.
- Beetroot & beet greens are super healthy.
- Blue-green algae like chlorella and spirulina can be pricey but for some people, they can be grown or harvested in the wild. The Aztec of Mexico grew spirulina as a key food source.
- Bok Choy is a green veggie very common in Asian dishes. There are many varieties of Choy to choose from.
- Broccoli can be a very good deal during peak season. The broccoli crown, leaves, and stem are edible. Cut the stem into small sticks for easier cooking.
- Cabbage is a popular and versatile green leafy cruciferous plant Many cultures make it into sauerkraut to preserve it for longer shelf life. Red cabbage is really healthy.
- Carrots are a great root vegetable blended, cooked, raw, shredded, or steamed.
- Celery is easy to eat and find. Chose organic because you are worth it.
- Chard comes in different types and can be grown in your garden.
- Chinese broccoli can be a great choice.
- Chinese cabbage (Napa cabbage) is often sold at low prices. It is often the main ingredient in making kimchi.
- Cilantro is a tasty herb that grows easily in a garden or pots.
- Collard greens are easy to grow and have many ways they can be prepared and served. Collard greens go great with beans and rice.
- Cucumber is easy to grow and makes a nice addition to other foods. When they are superabundant they can be pickled.
- Daikon radish is a popular Asian vegetable used in many dishes. It can be cooked, eaten raw, or fermented in kimchi.
- Dandelion flowers and greens can be harvested in the wild and provide so delicious and different dishes.
- Ginger is a root food and spice.
- Grape leaf can be harvested and prepared in many dishes. A popular Greek dish is made by wrapping the grape leaves around rice and cooking with spices. Eat only organic leaves.
- Green beans are easy to grow
- Jicama is an amazing vegetable to add to your meals. It is high in fiber and low in calories and sugar. It is crunchy and tasty so it makes a great finger food and snack.
- Kale is easy to grow and the leaves can be harvested as you need them.
- Lettuce is easy to buy and grow.
- Mushrooms are not considered a veggie but they are a very healthy nutrient source. Look for mushrooms on sale or good prices for dried mushrooms. People also grow and harvest wild mushrooms.
- Mustard greens are a great source of nutrients and grow very easily and fast. Pioneers would spread mustard seeds along trails to grow fresh greens as wild foods.
- Nettles grow wild in many areas and are a nutritious green leafy wild food with many health benefits.
- Nopal cactus is another wild food that is very abundant. It can be prepared in many ways to provide delicious and nutritious food that has many health benefits.
- Okra is easy to grow and super healthy for you. Okra can produce for many months in the south and you may have so much you can barter them with others.
- Peas, pea plants, and pea sprouts are all delicious and nutritious foods. Another one is easy to grow yourself.
- Pinto beans are easy to grow and the green leaves can be cooked and eaten.
- Prickly pear cactus is a popular food for better health and nutrition. It is easy to buy or harvest wild.
- Pumpkin is another choice that offers incredible food value. In the fall they are so abundant the price can be a super deal. Pumpkin goes great in many different dishes.
- Radish is a root vegetable that is crunchy and spicy.
- Seaweed can be prepared in many ways and comes in many varieties. It is great in salads, smoothies, soups. and sushi. Check out dulce, kelp, kombu, nori, and sea lettuce.
- Spinach is a super nutritious food that is great in salads, sandwiches, smoothies, and soups.
- Squash is easy to grow and can produce abundant yields. Squash can provide a surplus to barter
- Sweet potatoes are packed with fiber and a wide range of phytonutrients.
- Taro is a popular root in the tropics.
- Turnips are root veggies that are high in fiber and low in sugar.
- Yams are similar to sweet potatoes and provide many nutrients.
- Yucca is another root and good for you.
- Watercress may not be too well-known know but it offers a lot of health support.
FYI, eating out or take-out foods are usually less healthy and more expensive. Being a thrifty shopper and preparing nutrient-dense organic whole foods at home will save money for the recommendations in this blog. With the money saved, you can buy a small chest freezer to stock up on sale and surplus items and save even more money. Also, many people waste too much food by allowing it to spoil due to planning and preparation strategies. A small chest freezer is one of the most efficient ways to feed a family better.
Passion for People & Planet
The passion and purpose of Morningstar NEWS are to condense hundreds of hours of rewarding research down to two minutes of education, information, and inspiration for a happy and healthy lifestyle and mindset. This blog shares the basic concept of eating and enjoying fantastic flavors flavonoids and fiber from a frugal variety of veggies.
“Remember…eat a rainbow of edibles and enjoy rejuvenating vegetables.” —Michael Morningstar
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