"The evidence shows people who cook at home eat a more healthy diet.".
Julia Wolfson, at Johns Hopkins University
"Is it possible ... to eat healthfully on a budget? Not only is it possible, but your wallet and body will thank you for it!"
Debi Silber, MS, RD


Past Posts

Canned Fish

Cheap animal protein, excellent nutrition.

Canned fish is a good way to eat well for little money.  I buy cans of mackerel for $1 for 15 ounces and use the can for 4 servings.   For between 25 cents and 60 cents per serving, you get powerful nutrition.

Canned fish provides excellent protein, omega 3 fatty acids, vitamin D, B12,  Calcium (you can eat the bones, YES, eat the bones.  Eat the liquid in the can, too.)

Cans of wild-caught salmon cost $2.19 for  14.75 ounces -  the can says it’s 7 servings, but I use it for 4 servings.  One fourth of a can of salmon provides 20 grams of protein, 1 and a half times the USDA daily value of vitamin D, 73% DV for Vitamin B12, a fifth of a day’s supply of calcium, in addition to other important nutrients. Wild-caught Alaska salmon is also a “Best Choice” for sustainable seafood, according to the Seafood Watch program of the Monterey Bay Aquarium – Here’s a recipe for Chickpea and salmon salad

Lately, the hip crowd seems to be discovering  “The Amazing Health Benefits of Sardines.” Even Oprah calls them a “superfood,” and they’re another  “best choice” for sustainability. Sardines are 60 cents for 4.2 ounce can.  The label says it’s 2 servings, but I eat a whole can. One can of sardines provides 23 grams of protein, 63% Daily Value (DV) of Vitamin D, 137% DV Vitamin B 12, and 35% DV Calcium.  Epicurius.com has quite a lot of highly-rated recipes for canned sardines.

Whole oysters normally are about $1.75 per 8 ounce can.  One ounce of canned oysters has more than a day’s supply of zinc, and 73% daily value of B 12. I eat just a few of these a day, for the zinc and B12, so one can is enough for a week. Oysters are Nature’s best source of zinc.

A fourth of a can of jack mackerel has 23 grams of protein, 24 % daily value of Calium, 63% of a day’s supply of vitamin D, and more than 100 percent of the daily value of Vitamin B 12.  It’s delicious!  Here are some recipes at Dude, Where’s the Stove.

Half a can of light tuna packed in water provides 21 grams of protein, 41% DV for B 12, and good amounts of selenium, phosphorus, and niacin.

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