Savor and Save: What Fruits and Vegetables Are More Affordable All Year Long?
It’s easy to think fresh and affordable don’t go hand-in-hand. Yet with a little insight from experts – and some planning – you can put fresh food on the table without busting your budget.
“There are many guides, and you can mix and match from them to help your plan,” said Avera registered dietitian Beth Coats, RD, LN, at Avera St. Luke’s Hospital in Aberdeen.
When it comes to fruits and vegetables, canned and frozen can be the least expensive options, but there are some fresh varieties that tend to be more affordable all year round.
Least Expensive Fresh Fruits and Vegetables
The U.S. Department of Agriculture (USDA) tracks the least expensive and most expensive fruits and veggies. Here’s a sample of some of the least expensive fresh fruits and veggies:
- Broccoli
- Onions
- Romaine lettuce
- Cucumbers
- Celery
- Potatoes
- Carrots
- Cabbage
- Apples
- Bananas
- Grapes
“These options offer a powerhouse of nutrients and versatility when it comes to dishes and little to no waste or worry,” said Coats.
You can work up simple ideas or recipes:
- Any amazing array of uses for onions, be they sweet yellows (great for caramelizing), whites (best for fresh salsas and sauces) or reds (actually purple in color), make salads pop without too much gaseous repetition.
- Consider the common cabbage in new ways. This fiber-heavy food is inexpensive, tastes great when grilled or stir-fried, and keeps for ages, too.
Put your pantry into produce. Many condiments, sauces and canned veggies can transform some fresh fruit or vegetables into a unique creation.
Stay seasonal when it’s smart. Every season offers a new option, with price-point savings as well. Dive in on watermelon in the summer, squash when it’s cold out or asparagus in spring. Don’t forget autumn offerings like sweet potatoes and yams.
Use All Your Resources for Information
Yes, the internet is full of apps that can help shop for groceries. Yet the teams that put those fresh foods on the shelf are another place you can get good information.
“Talk to the people in the produce section, as they can really guide you and suggest good sales or timing on a number of veggies, fruits and herbs,” Coats said. “There’s an ocean of information: put it to use.”
Outside the store aisles, you can also get good info on good foods by:
- Talking to your county extension office. They can guide you on everything from gardening to getting good deals and often provide invaluable insight when it comes to fresh food.
- Visiting your local farmers market. Prices at these markets vary but they’re fun and can be a good place to get insight on what’s fresh, abundant and delicious.
- Digging in on your local CSA. Community-supported agriculture keeps growing around the Midwest, as small growers provide their subscribers with a box or a few bags of fresh foods on a regular basis.
“Open your horizons by experimenting,” said Coats. “Our tastebuds change as we age, so keep trying new things.”
Don’t Let Food Go to Waste
Almost 40% of the fresh food Americans buy goes in the trash. Use the calendar and keep a sharp eye on your produce so it gets into the pot and not on the curb.
“Use all parts of the plants you buy in stews, soups or other dishes,” Coats said. “Stir fry and soup are both great places to use up what’s on hand and work it into your supper, lunch or breakfast.”
Learn about Avera’s nutrition services.
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