Dr Akilah – Celestial Healing Wellness Center

The Natural Health and Holistic World According to Dr Akilah

22 Good, Cheap Foods to Keep in Your Kitchen

By Stepfanie Romine

The cost benefits of cooking at home far outweigh the money you’ll save by cutting processed and takeout foods from your family’s diet. We surveyed a major East Coast metropolitan grocery chain to determine these prices. Costs will vary according to where you live, but this list represents foods that traditionally offer great health value while being kind to your wallet.


  • Wild Salmon: $2.89 for 14.75 ounces (59 cents per serving)-Get your omega-3s for less. Salmon is full of these healthy fats, which help lower cholesterol and prevent heart attacks.
  • Chicken breasts: $3.49 per pound (87 cents per serving)-Easy-to-prepare and versatile, chicken is full of lean protein, which helps keep you fuller longer.
  • Natural peanut butter: $3.39 for 16 ounces (42 cents per serving)-Skip the sugary, processed varieties and spread the real stuff on whole-grain bread. Throw a tablespoon in smoothies or yogurt, use it as a dip for carrots and pretzels, or mix it with a bit of low-sodium soy sauce, brown sugar and garlic, then thin with water for a quick sauce.
  • Beans: 84 cents for 15 ounces (22 cents per serving)-Bulk up soups and stews while getting protein and fiber. Try chickpeas or black beans if you’re not a fan of kidneys or pintos. Drain, rinse, and puree with lemon juice, garlic, cumin, and a bit of vegetable broth for a quick dip.
  • Eggs: $1.99 for a dozen large (17 cents per serving)-Not just for breakfast, eggs are among the easiest foods to cook. If you’re watching your cholesterol, scramble one egg and two egg whites. Add onion and spinach and you’ve got a great omelet.
  • Dried lentils: 79 cents per pound (20 cents per serving)-Full of protein and fiber, lentils cook in just 15 minutes! Throw some in soups and stews or cook with curry powder for a quick, spicy meal.
  • Almonds: $3.99 for 9 ounces (44 cents per serving)-Get vitamin E, fiber, and protein while satisfying a crunchy craving. Nuts are rich in an amino acid that could be linked to heart benefits. Chop up a few raw ones and throw them on greek  yogurt, or add them to a salad.


  • Frozen fruit and berries: $2.99 to $5.99 per pound (75 cents to $1.50 per serving)-Since fruit is frozen at the peak of freshness, frozen fruit is a great way to get the health benefits of summer’s bounty all year round. Berries are very low in calories, but full of vitamins and antioxidants. Frozen berries can be used in oatmeal or drained and baked into muffins and quick breads. Throw some in the blender with almond milk or yogurt for a healthy treat.
  • Apples: 68 cents each-They might not keep the doctor away, but apples are actually full of antioxidants, which help slow the progression of age-related diseases
  • Bananas: 35 cents each-Slice one on your morning yogurt or oatmeal for some added fiber and only 100 calories or so. Snack on a potassium-rich banana to prevent cramps after a workout.
  • Grapes: $2.99 per pound (75 cents per serving)-Freeze grapes for a low-calorie dessert or snack. Grapes-especially the dark purple ones-contain plenty of antioxidants that are known to help heart health.


  • Romaine or Kale: $1.99 per head (66 cents per serving)-Banish the iceberg and choose sturdy Romaine for your salads. It will give you more fiber and nutrients, plus a satisfying crunch.
  • Carrots: $2.79 for 3 pounds (23 cents per serving)-Mom was right. Carrots are good for your eyes, thanks to the antioxidants they contain, including beta-carotene. (That’s what makes them orange!) Dip them in hummus, natural peanut butter, or low-fat dressings.
  • Frozen spinach: $2 for 16 ounces (50 cents per serving)-Thaw and drain this good-for-you green, then toss it in omelets, soups, stir-fries, and pasta sauces. Spinach is full of vitamins A, C, K, plus fiber and even calcium.
  • Tomatoes: $1 for 14.5 ounces (28 cents per serving)-Choose low-sodium or no-salt-added varieties and throw a can in pasta sauces or chili to stretch a meal. Puree a can with a cup of almond milk and season to taste for your own tomato soup. You’ll get a dose of vitamins A, B and C and lycopene, an antioxidant known to prevent cancer.
  • Garlic: 50 cents per head (5 cents per serving)-Ditch the bottled and powdered stuff if you want to reap more of the myriad health benefits. Pungent and tasty, garlic can help lower cholesterol and blood clots, plus it can have a small effect on high blood pressure. Crush or chop it to release more of the antioxidants.
  • Sweet potatoes: $1.49 per pound (37 cents per serving)-Aside from being sweet and delicious, these bright root vegetables are a great source of fiber and antioxidants. Bake, mash or roast them-you’ll forget about those other, paler potatoes.
  • Onions: 97 cents each (32 cents per serving)-Like garlic, this pungent vegetable is full of health benefits. Onions have been proven to lower risks for certain cancers, and they add lots of flavor with few calories. Try roasting them to bring out their sweetness and cut their harsh edge. (If you well up while cutting them, store onions in the fridge for a tear-free chop.)
  • Broccoli: $2.49 per pound (63 cents per serving)-Broccoli is a superstar in the nutrition world: full of fiber, it will provide you with vitamins A and C, and a host of antioxidants.

Whole Grains

  • Whole-wheat pasta: $1.50 for 13.25 ounces (45 cents per serving)-With a nutty flavor and a subtle brown color, whole-wheat pasta perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add more wheat pasta for a burst of fiber and nutrients.
  • Brown rice: $1.49 for 16 ounces (19 cents per serving)-Brown rice is a great side dish, but you can also use it to help stretch your ground meat. Mix a cup of cooked rice with 8 ounces of lean ground beef next time you make meatloaf to save 45 calories and 5 grams of fat (and some money) per serving.
  • Oats: $3.19 for 42 ounces (15 cents per serving)-Oatmeal is a hearty breakfast, but you can also cook sturdy steel-cut oats in chicken broth for a savory side dish. Or, mix oats with ground turkey to stretch your meatballs.


8 responses to “22 Good, Cheap Foods to Keep in Your Kitchen

  1. Aury Saravia December 13, 2011 at 10:58 am

    Hello Dr. Akilah, I love your videos and I feel inspire by you. I check every single day your facebook. I would like to know how I can cure the flu. I have three weeks very ill and I don’t know what to do. I am taking every morning apple raw apple cider vinegar, lemon, and raw honey. I have stuffy nose, coughing, and body aches. I also drinking natural fruit or vegetable juice after the breakfast. I would really appreciate any suggestion to do it. Thank you so much for reading my question. God bless you!

    • Aury Saravia December 13, 2011 at 11:01 am

      PSD. I drink my juice before breakfast. So sorry for my writing mistakes. I am using my phone to post.

    • docakilah December 13, 2011 at 2:24 pm

      You had this flu for three weeks? Did you recently get a flu shot? FYI, I’m not suggesting that you do. I’m am totally against people getting flu shots. However, I am trying to eliminate some causes of why you have the flu for so long.

      • Aury December 13, 2011 at 7:14 pm

        Yes, I have three horrible weeks with flu. I did not get a flu shot. I am under a lot of pressure writing a paper for a project and maybe my immune system is low. A year in a half I fracture “three toes” by accident kicking a shopping car in the store.I went to the emergency room after a week because I have a lot of pain. One doctor told me I fractured three toes (second, third and fourth). Another doctor told me only the third toe. Who knows how many but I still have a lot of pain when I walk. I didn’t finish my therapy because I have pain and the podiatrist sent me to block pain but I was afraid to do that because I did research and I assume that treatment won’t help me. I have 10 degrees difference of temperature. Then, I went to a Chiropractor instead the block pain. I feel frustrate because I can wear high heels anymore. My foot is swollen less than before but hurts me every time I walk. I don’t have diabetes and no arthritis according to the exams at Cedars Sinai. I eat healthy. I don’t drink and no smoke. I don’t know what to do and why the fracture doesn’t heal and three weeks with flu make me feel worry.
        I love your positive and attitude and I feel inspire by you. I check your facebook daily to keep positive.
        Thank you for your consideration to reply my questions

  2. docakilah December 13, 2011 at 8:39 pm

    Hi Aury, this sounds serious. I suggest you schedule a phone consultation with me as soon as possible so that I can take the time to really find out what’s going on. You can schedule your appointment online through our website or call our office at 770-603-0141

    talk to you soon
    Doc Akilah

    • Katelyn Bradwell December 20, 2011 at 2:32 pm

      The injury/pain sounds like Complex Regional Pain Syndrome- the usual treatments for it are a bunch of hooey- but I have been managing the pain from it for 5 years now, and have achieved 2 remissions during that time.

  3. Sylvia December 14, 2011 at 9:45 pm

    This is a great list, however, your prices are much lower than what I can get this stuff for. Especially wild salmon. Here it’s upwards from $9/lb.

  4. Garrett December 19, 2011 at 3:44 pm

    I highly recommend aiming for most of your fruits and veggies (especially grapes, kale, spinach.. anything with little to no skin (including oranges) to be organic. Cutting out the pesticides, herbicides and insecticides will make huge improvements to your health as well 🙂

%d bloggers like this: