Produce really can be cost-efficient
As usual, there are multiple studies being presented on the health benefits of eating colorful fruits and vegetables. What’s new and interesting this year, however, is that researchers found that fresh, frozen, canned, or dried produce all provide health and nutrition benefits. This is great news during a time when everyone is looking for ways to squeeze the most nutrition out of their food budget.

One way to do this is to keep your pantry well stocked with tomato-based sauces and pastes, as well as canned and dried fruits. They are really affordable, they’re nutrient powerhouses rich in vitamins A and C and potassium and fiber, and they go well with many healthy foods, like beans and lean proteins. I picked up this turkey chili recipe that’s less than a dollar a serving and provides half of your daily fiber intake.

Cost-Conscious Chili con Carne
Tomatowellness.com
1 1/2 pounds 93% lean ground turkey
40 1/2–ounce can of kidney beans (1 large can)
18–ounce can of tomato paste
1 chopped onion
2 teaspoons chili powder
3/4 cup water

Instructions: Brown turkey in pot over medium heat until meat is no longer pink. Stir in remaining ingredients and bring to a boil. Reduce heat, cover, and simmer, stirring occasionally, for about 20 minutes, then serve. Makes 16 servings.

Per 1 cup: Calories 308; Fat 6 g; Sodium 603 mg; Carbohydrate 36 g; Fiber 12 g; Protein 29 g protein

Another interesting study presented at the meeting suggests that eating dried plums helps to slow the development of atherosclerosis, or the hardening of the arteries. This reinforces the idea that eating fruits and dried plums in particular may contribute to reducing the risk of heart disease and stroke. And what’s not to like about dried plums? They’re sweet and tasty—great additions to baked goods—and are loaded with B vitamins, potassium, magnesium, and antioxidants, and they contain only 100 calories per serving. Try these homemade energy bars with dried plums to help you power up for exercise.

Dried Plum–Filled Oatmeal Bars
Californiadriedplums.org
1 1/2 cups (about 9 ounces) coarsely chopped dried plums
1/3 cup apricot jam
No-stick cooking spray
2 cups rolled oats (old fashioned or quick, uncooked)
3/4 cup packed brown sugar
1/2 cup all-purpose flour
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 teaspoon baking soda
1 egg
1 1/2 tablespoons melted butter or margarine
Powdered sugar (optional)

Instructions: In medium bowl, combine dried plums and apricot jam; set aside. Lightly spray 8-inch square baking pan with no-stick cooking spray. In large bowl, combine oats, sugar, flour, cinnamon, salt, and soda; mix well. Lightly beat together egg and butter; add to oats mixture, mixing until crumbly. Press 2 cups of mixture into bottom of prepared pan. Spread dried plum mixture over oats; sprinkle remaining oat mixture over top.

Bake at 350°F for 20 to 22 minutes or until deep golden brown. Cool in pan on wire rack. Sprinkle with powdered sugar, if desired; cut into 16 bars.

Per bar: Calories 200; Fat 3 g; Sodium 135 mg; Carbohydrate 39 g; Protein 4 g; Fiber 3 g