Eggs, we love them, and they are… cheap?
Over the last several months we have watched as prices have steadily increased in the grocery stores. I’ve looked at my husband almost every week after going to the grocery store and rambled off the latest price increase. We’ve done our best to eliminate items here and there or swap out certain products for cheaper options, all while trying to keep our diets healthy. A “go to” protein option for many people is eggs. Unfortunately, due to an avian flu outbreak, eggs have now taken a hefty price increase.
Protein is an essential part of everyone’s diet. In fact, it is a macronutrient, meaning it is a primary source of energy from food and helps to make up our muscles, bone, skin, hair, and basically every part of our body. The National Academy of Medicine recommends that adults get just over 7 grams of protein for every 20lbs of body weight. For example, a 140 pound person would require about 50 grams of protein each day. Even when food prices increase, our protein shouldn’t decrease. So, what do we do when one of our cheapest protein sources now comes at a increased price? Here are some protein options that may not “break the bank” and still offer health benefits:
Beans: Just half a cup of any bean variety has up to 6-9 grams of protein. A 4-serving can of black beans is usually less than a dollar!
Lentils: Half a cup of any color lentil contains about 12grams of protein. Lentils can be used in salads, tacos, soups, and more, and a 1lb bag is usually less than two dollars.
Edamame: One cup of edamame (not in a shell) has 18 grams of protein. Buy frozen for about two dollars.
Green Peas: Peas are a great source of protein. One cup of cooked peas has 8 grams of protein. Peas can be purchased dried, canned or frozen for about $1-2 per pound.
Greek Yogurt: A serving of Greek yogurt can contain up to 17grams of protein. Look for plain, non-fat varieties. Buy in bulk ( for example, a 32-ounce container) to save money.
Cottage Cheese: A cup of cottage cheese may contain over 20 grams of protein.
There are many alternative options to protein outside of animal products. Many vegetables and grains contain protein. For example, a one cup serving of spinach or broccoli contains about 4 grams of protein. Now is a great time to get creative and try new recipes. If you are looking for low-cost, tasty recipes that feature fruits and vegetables, visit celebrateyourplate.org. Here is one to try:
Cost per serving $1.68
Ingredients
3 cups black beans, cooked OR two 14 oz cans of no salt added black beans, rinsed and drained
2 teaspoons olive or vegetable oil
1/2 cup onion, chopped (about 1/2 medium onion)
1 tablespoon chili powder
1 teaspoon ground cumin (optional)
1 14.5 ounce can no salt added diced tomatoes with green chilies
1 cup water
1 tablespoon lime or lemon juice (optional)
Optional toppings:
Non-fat yogurt, low-fat sour cream, cilantro
Instructions
- Before you begin wash your hands, surfaces, utensils and vegetables.
- Heat oil in a large saucepan over medium heat. Add onion and cook, stirring frequently until onion begins to soften (about 2 to 3 minutes). Add chili powder. Add cumin, if using. Cook and stir for 1 minute.
- Add beans, tomatoes and water to saucepan and bring to boil. Reduce heat and simmer, covered, for 10 minutes.
- Remove from heat and stir in lemon or lime juice, if using.
- Garnish with yogurt or sour cream and cilantro before serving, if using.
Sources:
Protein. The Nutrition Source. (2021, November 12). Retrieved January 9, 2023, from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
Pogored. (2021, January 29). 13 of the best vegetarian and vegan protein sources. Cleveland Clinic. Retrieved January 9, 2023, from https://health.clevelandclinic.org/13-of-the-best-vegetarian-and-vegan-protein-sources/
Written by Holly Bandy, Family and Consumer Sciences Educator, OSU Extension Stark County
Reviewed by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County
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