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Best Vegetable Bang for your Buck?

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  • Best Vegetable Bang for your Buck?

    I'm currently a college student trying to eat primal on a budget. I was wondering what vegetable has the most vitamins/minerals per dollar. I want to maximize nutrition for the least amount of money. Any thoughts?

  • #2
    I've found that dark leafy greens can be pretty cheap (collards, kale, mustard, dandelion... whatever's on sale). I can't always afford organic, so the fact that I can get ridiculous vitamin/mineral content for less than $1/lb makes me happy. Organic carrots also tend to be cheap. Do you by chance have an international grocery nearby? I get veggies (albeit conventionally-grown) at good prices when budget's tight.
    My blog (primal after 8/5/11).

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    • #3
      Cabbage. Cheap. Filling. Nutritious.

      Dandelion greens probably have more nutrition, but not nearly as cheap... unless you forage, but be sure to get them where you know they haven't been poisoned.

      Broccoli is good.

      Asian stores often have cheap greens, bok choy, choi sum (looks like broccoli rabe, and tastes better) other greens.

      Good luck.

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      • #4
        To add to DarthFriendly's mention of cabbage-- You can also, with that, make sauerkraut which works wonders for beneficial gut bacteria!
        My blog (primal after 8/5/11).

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        • #5
          to add to the mention of cabbage-- BRUSSEL SPROUTS! sprouts and bacon is one of my favorite Primal side dishes. Brussel sprouts look like mini cabbages. Really they're adorable (and delicious)
          --Trish (Bork)
          TROPICAL TRADITIONS REFERRAL # 7625207
          http://pregnantdiabetic.blogspot.com
          FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

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          • #6
            Originally posted by Dr. Bork Bork View Post
            to add to the mention of cabbage-- BRUSSEL SPROUTS! sprouts and bacon is one of my favorite Primal side dishes. Brussel sprouts look like mini cabbages. Really they're adorable (and delicious)
            Awright!

            I'm not sure how many days in a row I could eat brussel sprouts and bacon.... but I bet it's more than 5.

            Haven't checked, but I'd have to believe that cabbage is still cheaper. bacon/cabbage/onion is happy making... so add ONION.

            Onion is an excellent vegetable.

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            • #7
              Originally posted by Dr. Bork Bork View Post
              to add to the mention of cabbage-- BRUSSEL SPROUTS! sprouts and bacon is one of my favorite Primal side dishes. Brussel sprouts look like mini cabbages. Really they're adorable (and delicious)
              I tried brussel sprouts earlier this year and they didn't sit well with me. Could it be because I boiled them? Would steaming them give a better consistency?

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              • #8
                Everything's better with onion. It's like the bacon of the vegetable world.

                I gotta second that dark leafy greens suggestion. Collards, Kale, Chard, Mustard. Take a big stock pot, throw in some bacon grease and garlic (and onion). Maybe a shake of red pepper flakes. Chop up the greens, put them in and stir. Toss in a little more garlic towards the end as they are getting wilted. If they are too bitter throw on a dash of balsamic vinegar.

                Also look for Napa cabbage. There are some great recipies around for that, too.

                But greens tend to be very economical. Great for students.
                Trying a journal. We'll see how long that lasts....

                http://www.marksdailyapple.com/forum/thread37152.html

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                • #9
                  Originally posted by yardpup01 View Post
                  I tried brussel sprouts earlier this year and they didn't sit well with me. Could it be because I boiled them? Would steaming them give a better consistency?
                  Take yer brussel sprouts, cut each one in half lenghtwise. Take a big skillet, cast iron preferrably, and heat a combo of butter and bacon grease. Sautee up a couple cloves of garlic for a bit. Then put the brussel sprouts in the pan cut side down. Cover and cook on low/med 15 to 20 min. Best brussel sprout recipe *ever*. Even people who hate brussel sprouts love this one.
                  Trying a journal. We'll see how long that lasts....

                  http://www.marksdailyapple.com/forum/thread37152.html

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                  • #10
                    Originally posted by VeloCity.X View Post
                    Take yer brussel sprouts, cut each one in half lenghtwise. Take a big skillet, cast iron preferrably, and heat a combo of butter and bacon grease. Sautee up a couple cloves of garlic for a bit. Then put the brussel sprouts in the pan cut side down. Cover and cook on low/med 15 to 20 min. Best brussel sprout recipe *ever*. Even people who hate brussel sprouts love this one.
                    Thanks for the idea. For some reason I often forget about the sauteing option for cooking vegetables.

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                    • #11
                      I suggest you do what the Groks did, forage for what looks fresh and inexpensive, and what your body is hungry for. Our ancestors generally ate a wide variety of plants. Here's what Elizabeth Marshall Thomas said about the Bushmen:
                      The Ju/wasi ate about eighty kinds of plants, including twenty-five kinds of roots, seven or eight kinds of berries, five kinds of nuts, sixteen or seventeen kinds of fruits, three or four kinds of melons, four kinds of leaves of which two resembled spinach, eleven kinds of tree gum, and two kinds of beans from pods. They also ate palm hearts.
                      I don't understand people who say they eat less than ten foods on a regular basis. That cannot be paleolithic.
                      Ancestral Health Info

                      I design websites and blogs for a living. If you would like a blog or website designed by someone who understands Primal, see my web page.

                      Primal Blueprint Explorer My blog for people who are not into the Grok thing. Since starting the blog, I have moved close to being Archevore instead of Primal. But Mark's Daily Apple is still the best source of information about living an ancestral lifestyle.

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                      • #12
                        Originally posted by blueballoon View Post
                        I've found that dark leafy greens can be pretty cheap (collards, kale, mustard, dandelion... whatever's on sale). I can't always afford organic, so the fact that I can get ridiculous vitamin/mineral content for less than $1/lb makes me happy. Organic carrots also tend to be cheap. Do you by chance have an international grocery nearby? I get veggies (albeit conventionally-grown) at good prices when budget's tight.
                        this is true.

                        i am loving silverbeet (a kind of kale/cabbage/spinachy- thing here in NZ) and *cavolo nero* who is my lover. seriously. it's good cabbage/kale-y stuff.

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                        • #13
                          Don't forget spinach.

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                          • #14
                            Leafy vegetables tend to be the most nutrient dense, but they're not too satisfying to eat too often. At least that's my opinion.

                            I'm a big fan of onions, carrots, asparagus and bell peppers.

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                            • #15
                              "forage for what looks fresh and inexpensive, and what your body is hungry for......I don't understand people who say they eat less than ten foods on a regular basis. That cannot be paleolithic...."

                              Amen brother...amen!

                              Variety is the spice of life......not only does frequent foraging trips to the market offer you variation but freshness is the key.Nothing worse than wilted greens, flaccid celery and dried up veggies.
                              http://rolfdevinci.blogspot.com/

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