Superfoods are all the rage now. They include exotic berries and fruit, seeds and even some seaweeds. Most of them are quite expensive, however. These options can be just as healthy without busting your wallet, and some of them can even be acquired for free or nearly free.
Cruciferous Vegetables
Cabbage may not be as sexy as the exotic superfoods, but it is stock full of nutrients and fiber, low-carb and very low in calories. It is also extremely inexpensive.
Broccoli is even higher in nutrients. Cauliflower and Brussels sprouts are also very healthy options. Those who frown at the idea should try them roasted for a delicious surprise!
Beans
Legumes like beans and lentils are cheap, filling and very versatile. Not only are they full of nutrients and fiber, they also have a fairly high ORAC value, indicative of their antioxidant power. Colorful beans like kidney and adzuki beans rank the highest.
Nuts and Seeds
Nuts and seeds are generally very nutritious, containing vitamins, minerals, healthy fats and beneficial phytochemicals. Some of the healthiest ones (like walnuts, pecans and pistachios or hempseed) can be somewhat expensive, but others like almonds, sesame seed and flax seed are quite affordable.
Grains
Amaranth and quinoa are among the most nutritious grains and sorghum is extremely high in antioxidants, but in the West they tend to be expensive. The earthy buckwheat is a little cheaper and very high in vitamins and minerals. Millet, however, is not nearly as nutritious.
Spices
Many herbs and spices have an extremely ORAC value, indicative of their antioxidant potential. Examples include cinnamon, cumin, oregano, turmeric and especially cloves.
Even the small amounts used in cooking can have beneficial effects. For example, just one gram of cinnamon provides the antioxidant power of 40 grams of blueberries! Cinnamon can also help stabilize blood sugar.
Tea
Green tea supplements are expensive, but the drink itself not so much. Those who find green tea too "green" for their tastes should experiment with different varieties - or try the more delicate yet also very flavonoid-rich white tea. Black tea is also fairly rich in flavonoids.
Matcha green tea can also be used in baking.
Cocoa
Cocoa nibs are popular in the superfood "scene," but the price tag can be unappealing. Luckily even normal grocery store cocoa powder (preferably not Dutch-processed) and dark chocolate are real health foods, at least when consumed without excess sugar and dairy. Stevia can be used as a sweetener.
Besides desserts, cocoa and dark chocolate also work in savoury dishes, such as Mexican mole, a type of chili. Cinnamon is often used to enhance the flavour.
Wild Superfoods
Depending on one's surroundings there may be a wide variety of wild superfoods available for fully free, such as tasty wild vegetables, juicy berries and delicious wild mushrooms. Many of the healthiest foods like blueberries, blackberries, elderberries and cranberries grow in the wild. Stinging nettle is also extremely high in nutrients.
Grow Your Own Superfoods
Those who have a garden can grow almost any superfood (except for spirulina and other seaweeds), depending on the climate. Many superfoods can also be grown at the windowsill or by using artificial lights.
Several herbs that are easy to grow in pots are very rich in antioxidants and other beneficial phytochemicals, including basil, oregano, thyme, marjoram and watercress.
Sprouting
Sprouting makes legumes and seeds even more nutritious and is easy to do at home. Alfalfa, mung beans or lentils are the most traditional options. Soybean sprouts must be cooked before use, reducing their nutritional value. Most other bean sprouts are unpalatable.
Broccoli sprouts have garnered attention for their extremely high content of cancer-preventing chemicals. Hempseed can also be sprouted, and the unshelled seed is much less expensive than the shelled "hemp nuts."
Homemade Fermented Foods
Fermented foods like sauerkraut, kimchi (a spicy Korean version of sauerkraut) and other fermented vegetables can be made at home. They are easily digestible, the absorption of nutrients may be improved and they also contain beneficial probiotic bacteria. Admittedly they can be somewhat of an acquired taste.
Kombucha is a type of fermented tea made with a "mushroom" (actually a culture of symbiotic bacteria). While its health benefits have most likely been exaggerated, kombucha is still a healthy and very inexpensive homemade drink.
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