6 Tips For Buying Healthy Food On a Budget From Genius Foods Author Max Lugavere

So frozen foods are just as nutritious as fresh and because they’re usually frozen at the point of being picked and they don’t have that urgency in terms of shipping, getting into your supermarkets, they can be a lot cheaper. So we have frozen berries, which are incredibly beneficial from a health standpoint, they’re a very low sugar fruit, and spinach.
These are both organic. They’re gonna be a lot cheaper when frozen as compared to fresh. Here, I’m gonna buy a couple for myself. I’ll give you the five bucks later. (audience laughing)
Could we get, let’s grab some berries.
And the berries, these are full of antioxidants, right?
Yes, yes, brain-berries.
Are these good brain food? Yeah, good–
Brain-berries. Yeah, people who consume more berries tend to have more youthful brains, which is a beautiful thing. Oh, well I turned 50, I need an extra sack of that. Let’s do that.
(audience laughing) Please, please, please, when you’re buying seafood, fresh or canned, make sure that you’re buying sustainable seafood. Our earth is important to all of us, we eat out of our oceans and our forests and our land but you have to just look for line-caught, pool-caught or sustainable, that’s all.
Yeah, ours– Not preaching, just sayin’, it’s easy to do, they sell it down in the Target and the Walmart and your grocery store, just make sure you’re buyin’ line-caught food.
That’s it. (audience applauding) That is a brilliant tip, and fish in general, you know, is very good for the entirety of our bodies but especially our brains when we talk about wild salmon, sardines, they’re incredible sources of minerals like selenium, vitamin B12 when we look to sardines, Omega-3 fats which are incredibly important for the brain. When you buy canned, it’s more likely that the fish is gonna be wild and so I love to put wild salmon in the basket– Salmon cakes are delicious, just like crab cakes. You just add a little breadcrumbs, some cooked out shallots, garlic, a little celery minced up, cool it down, maybe a little garlic, mix it together with a little bit of egg and some breadcrumb and they make beautiful little pancakes. Like, little salmon cakes.
Beautiful. Yeah, they’re super delicious. And sardines, oh my god. When I was a little girl sardine sandwich were my absolute favorite. So good!
(audience laughing) There’s a bit of a learning curve to getting used to sardines for some people that are not born in the military–
Well, you’re wrong and they’re good. (audience laughing)
They’re so good. They’re so good.
Especially with onions and olive oil on garlic bread so (blows raspberry). Yeah, they’re so good.
(audience laughing) They’re so good and tuna’s great. You know how some companies are testing each individual fish for mercury content so you can look for that.
That’s fabulous, that’s fabulous.
Yeah, yeah. I love tuna, we’re gettin’ a lot of that. I’m gonna owe you a big check, man. Do that.
I can’t leave without sardines!
(audience applauding) Well, I’m just happy– Alright.
You know Rachel, some research shows that you can actually save about 20% by shopping for whole foods as opposed to processed foods. So I’m all about–
Absolutely. All about the whole foods.
That is the truth. Yeah.
Tell us about this station. So when it comes to legumes and dried foods like nuts and things like that, you want to always buy bagged as opposed to cans. And this is actually really kind of interesting. You know, when they’re bagged, they’re dehydrated. When you buy beans and legumes in a can, they’re hydrated so it’s heavier and you’re paying more. So always reach for the bagged versions and better yet, bag them yourself in the dry bin. Yeah.
So, this money saving tip is all about being selective with your ingredients and really focusing on a few spices that you can use in a million different permutations to make really delicious foods. So we’ve got extra virgin olive oil, we’ve got cinnamon, we’ve got sage, we’ve got mustard seed powder. When it comes to health, cinnamon is really powerful as a potential way to help regulate blood sugar, and– I did not know that about cinnamon. Wow.
Yeah, cinnamon’s great, it can reduce post-meal blood sugar. Wow.
Extra virgin olive oil is anti-inflammatory which is great. You’re hearing a lot about inflammation and its association with chronic disease now– And it’s also good for your immunity, I’ve heard from doctors, although they can’t really nail down why, but Well it’s–
It’s kind of an enigma. It’s just, yeah, it’s just very healthy and inflammation is a natural response of the immune system but today our immune systems are chronically activated because of our sedentary lifestyles and junk food diets and things like that. Mustard seed powder in particular is something that, if you guys follow me on Instagram, you’ll know that I’m kind of obsessed with. Mustard is actually a cruciferous vegetable and when you sprinkle this on cooked cruciferous vegetables like broccoli or cabbage, it actually intensifies the potential cancer-fighting activity of those vegetables. It kind of turns up the heat, it’s like an amplifier.
Yeah, yeah. It’s really delicious, so I’m sprinkling mustard seed powder on all my broccoli, cabbage. Up next we’ve got produce and so we’ve got two really great money saving tips here. First, you always want to kinda eat in season. Food that’s grown locally, when it’s in season, doesn’t have to be shipped over long distances. Ahh.
So it’s gonna cost less. The other money saving tip, while we’re in the produce section here, is how do you know when to buy organic and when to buy conventional. Well, a good rule of thumb is, if it has a peel, you don’t have to buy organic. So avocados, bananas, you don’t need to buy those organic. Right.
But– If you’re going to eat all of it, if you’re going to eat the outside of it, that’s maybe a place you’d like to spend a little more money. Exactly, so grapes, berries, you know, fruits that have very thin skin. These are the items that–
Tomatoes. Tomatoes, yeah. You really want to buy these organic. And actually they’ve been highlighted on the Environmental Working Group’s list of Dirty Dozen foods. Which suggest that they actually have, you know, they contain pesticide residues. (audience applauding) (wind chime tinkling)

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