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.)
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