11 Nutritious Back To School Foods to Fuel the Brain & Body for about $3

Who says it costs too much to eat healthy when you have a family of hungry growing children and teens, or you’re living on a college student budget? GOOD NEWS! There are tasty, cheap, healthy food choices that can fuel your body and mind for a great new school year. Many of these foods cost less than $3.00 per package and make 5-15 servings. Prices may vary based on location and the season.  This is a list of staples to keep in your kitchen the entire school year.

1.    Old Fashion Oatmeal

§  Uses = hot cereal, Muesli cold cereal (oats, raisins, sunflower seeds or nuts and honey), add to muffin mix, sprinkle on yogurt, toast for granola

§  Serving Size = ½ cup dry oats

§  Price = 42oz  $2.99

2.   Frozen or Fresh Vegetables

§  Uses =side dish to fill half plate, in soups, stews, pasta, stir fry & casseroles

§  Serving Size = 1 cup

§  Price = 14oz frozen broccoli $1.79 or med head of cabbage $1.18

3.   Brown Rice

§  Uses = hot cereal, fried rice, with lentils, in soup, stews, casseroles & burritos

§  Serving Size = ¼ cup

§  Price = 32oz bag $1.29

4.   100% Whole Wheat Bread

§  Uses = toast, French toast, sandwiches, bread pudding

§  Serving Size = 2 slices

§  Price = $1.39

5.   Canned Beans or Dried Lentils

§  Uses = Burritos, side dish, in soups, chili, with rice, salad, makes dip

§  Serving Size = ½ cup

§  Price = 29oz  can black beans $1.66 & 10oz dry lentils $1.59

6.   Canned Wild Caught Salmon

§  Uses = with crackers, sandwiches, pasta, salad, pasta, casseroles, patties, wraps

§  Serving Size = 3 oz

§  Price = 15oz can $2.19

7.   Marinara Sauce

§  Uses =  spaghetti, tortilla/English muffin pizza, lasagna, chili

§  Serving Size = ½ cup

§  Price = 32oz jar $2.89

8.   Whole Wheat Tortilla (medium)

§  Uses = soft tacos, burritos, pizza, quesadillas, wraps, crepes

§  Serving Size = 1 tortilla

§  Price =  8 for $2.69

9.   Plain Fat Free Yogurt

§  Uses = with cereal, fruit and granola parfaits, smoothies and anything you’d use sour cream for

§  Serving Size = 1 cup or 6 – 8 oz

§  Price = 32oz container $2.89

10.   Whole wheat pasta

§  Uses = pasta dishes, macaroni & cheese, and pasta salads

§  Serving Size = 1 cup

§  Price = 12-16 oz box or bag $1.39

11.    Olive Oil

§  Uses = sauté, stir fry, salad dressing, baking, grilling

§  Serving Size = 1 tbs

§  Price = Cooking Spray $2.99 or 17oz $4.89 (I know it’s over $3, but it will last over 3 months even for a family of five (5) using it with healthy cooking daily.  It stays freshest when refrigerated.)