Buying organic bulk produce, grains, and beans, and becoming your own chef will save you money by not selecting processed foods packaged at higher prices.  Those only make you trade health for convenience.

You’re paying for the packaging, additives, and usually bad oils used in those foods, some of which may contain GMOs.  Focus more on bulk items and do your own prepping and cooking.

Here is a tip for those concerned about phytic acid or phytates in grains and beans which are reputed to inhibit mineral absorption: Simply soak whatever you plan on eating overnight or for several hours in purified water with a squeeze of added lime or lemon juice.  This process can significantly reduce phytic acid.  To prepare, remove the soaking water and replace it with water for cooking.

 

Inexpensive Health Food Staples you can Buy in Bulk

1) Organic Rice: organic rice from bulk bins is usually cheaper and fresher than the packaged option. There is a variety of rice from which to choose.

Ayurveda practitioners usually recommend parboiled white basmati rice as the main staple.  Parboiling is a method discovered in India to remove the outer husk and still retain most of the rice’s nutrients.  You may have to seek out a specialty store for parboiled rice.

Recent research published by the NIH* suggests that cooking rice and then refrigerating it for 24 hours before reheating it to eat it reduces the blood-sugar spike and can help people that are looking to control their blood sugar.  This should be of particular interest to diabetic or pre-diabetic people.

Rinse all rice before cooking until the water is no longer cloudy.  This removes dirt, dust, and debris, as well as an outer coating of starches that makes the final product gummy and clumps.

You can create several combinations of white or brown rice with peas, beans, veggies, herbs, and spices that will offer your pallet an incredible variety to help you move away from processed foods.

2) Beans: Soaking beans overnight is required for dry bulk beans, which are much cheaper and healthier than canned beans.  If you don’t soak the beans, it can take hours to cook them (lentils are the one exception).

All beans contain many nutrients, including protein, and they are high in fiber and B vitamins.

3) Organic Steel Cut Oats: You can find organic steel cut oats for less than $1.50 per pound.  Easy to prepare and loaded with vitamins, minerals, and antioxidants, oats have also been found to lower cholesterol.

4) Organic Yams and Sweet Potatoes: These are cheap and nutritious.  High in fiber and antioxidants, these nutrition power-houses are also loaded with beta- carotene which supports vision and immune function.

5) Greens: Organic greens from your produce section, like kale, chard, broccoli, and lettuces should be an everyday eating event.  Steamed or mixed into salads, leafy greens are packed with fiber, vitamins A, C, E, and K, B-vitamins, as well as iron, magnesium, potassium, and calcium.

6) Oils: Contrary to weight loss diet fad philosophies, our bodies need healthy fats.  Although good quality oils are more expensive, Costco often carries cold-pressed virgin coconut oils and olive oils that are healthy.  Loaded with powerful antioxidants and modest amounts of vitamins E and K, these oils have been found to fight inflammation and protect your blood cholesterol from oxidation, which may lower your risk of heart disease!!

 

See the NIH article on cooling rice and blood sugar levels here: https://pubmed.ncbi.nlm.nih.gov/26693746/