A few suggestions (from Natural News.com)
Breads: Try to find a local bakery that makes fresh, organic bread without bleached white flour or bromides (bromine). Both of those are unhealthy. Organic sourdough and sprouted grain breads are the healthiest. If possible, invest in a bread making machine and make your own from items ordered online or from local bulk bins.(1)Grains and legumes: Also known as rice and beans. Organic rice and beans from bulk bins are healthy and cheap. Healthy oils, lemons, and spices can give you a variety of flavors. Avoid canned beans even if they're in non-BPA cans.(2)
The bulk dried beans should be soaked overnight for boiling the next day. Organic lentils are inexpensive and healthy, but they don't require any soaking time. Most other beans, like black or turtle beans and garbanzo or chick peas do need soaking.
Some anti-grain health foodies insist that grains should be soaked overnight to remove some of the nutrition-blocking phytic acid or phytates. Soaking steel cut oats overnight makes morning cereal preparation quick and easy as well as healthier. After the overnight soak, bring the oats to a boil, shut off the heat, cover with a lid and wait around 15 to 20 minutes.
Produce: This is the trickiest for budgeting when it comes to fresh organic produce. It requires serious shopping and coupon/flyer special scavenging. It's best to lightly steam or eat the veggies raw. A salad a day with dark greens and carrot slices is a good way to eat veggies. So is juicing. (3)
If you can't find organic produce to fit your budget, at least avoid the "dirty dozen" and shop for the "clean fifteen" both listed here: http://www.ewg.org/foodnews/summary/.
Soups: Do not choose the MSG laden instant soups or convenient canned soups. Slow cook soups the old fashioned way with veggies and potatoes. Make enough to refrigerate for a few days.
Another way to boost nutrients for grains and legumes while granting variety is by sprouting. Sprouting broccoli seeds gives you a super food. Many other seeds and legumes can be sprouted.(4)
The Natural News Store has good deals for a sprouting machines and juicers (http://store.naturalnews.com/). This article is just a primer for eating healthy with healthy foods on a budget. Your dedication will lead to other pragmatic solutions.
Sources for this article include:
http://www.diaperswappers.com/diaper-blog/whole-foods-on-a-budget
(1) http://www.naturalnews.com/031078_superfood_breads.html
(2) http://www.naturalnews.com/028007_food_shortage_costs.html
(3) http://www.naturalnews.com/034511_carrots_juicing_health_benefits.html
(4) http://www.naturalnews.com/033888_broccoli_sprouts.html
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