What are those foods that always make it on your weekly grocery list? Eggs, milk, bread…

Below are 7 foods worth stocking up on. They each have unique nutritional benefits and can be a great part of a balanced diet. They can be conveniently utilized in various meals and snacks and are budget friendly!

Sweet Potatoes (store in a cool dry place up to 1 week)

Nutritional highlights: Excellent source of Vitamin A important for normal vision, the immune system, reproductive health and helps many of our organs work properly. Vitamin A is a fat soluble vitamin so utilize a small amount of a healthy fat when cooking. Plus: a great source of fiber and potassium.

Ways to enjoy:

•         Baked Sweet Potato Fries (http://www.livebetteramerica.com/recipes/sweet-potato-oven-fries-with-spicy-sour-cream/ae6967d9-799d-490b-89e5-033b3627603a/ )
•         Loaded Sweet Potatoes (http://www.livebetteramerica.com/recipes/gluten-free-loaded-sweet-potatoes/7ab20344-2481-45b3-81c9-eef7e951a575/ )
•         Chop or puree and add into soups or chili
•         Add pureed sweet potatoes to muffins or pancakes
•         Enjoy mashed sweet potatoes as a side dish

Salmon (fresh, frozen, canned, packaged)

Nutritional highlights: Excellent source of Poly-unsaturated omega 3 fats (EPA and DHA) important for heart health, brain development and function, and decreasing inflammation. Plus: a great source of protein! Check out the Monterey Bay Aquarium Seafood Watch tool to learn the best salmon to choose.

Ways to enjoy:

•         Add on top of a green leafy salad
•         Mix into a pasta veggie salad
•         Include in a sandwich or wrap (http://www.livebetteramerica.com/recipes/healthified-lemony-asparagus-and-smoked-salmon-wraps/91b586a6-83ab-4b0f-bda6-6a8c5bf5063f/
•         Make a quick salmon cake
•         Salmon tacos with mango salsa (http://www.livebetteramerica.com/recipes/paleo-gluten-free-fish-tacos-with-mango-salsa/7f4cd46a-d484-45c7-9cf3-0515fdd05c4b/

Frozen Berries (store in freezer up to 4 months)

Nutritional highlights: Packed with phytochemicals, fiber, vitamin C, potassium, and folate, berries are a nutritional powerhouse. Utilize fresh when they are in season, but frozen berries can be utilized year round and are just as nutritious.

Ways to enjoy:

•         Add to yogurt or kefir for a quick smoothie – Great with a Tbsp. of cocoa powder
•         Add to hot oatmeal with cinnamon in the morning
•         Top on plain Greek yogurt for a refreshing snack
•         Grilled chicken and spinach salad with raspberries (http://www.livebetteramerica.com/recipes/grilled-chicken-and-spinach-salad-with-raspberries/90c5c51d-ffc3-4947-99ea-eca2cba9a91d/
•         Add to small baking dish and top with favorite granola to bake for a sweet treat (http://www.livebetteramerica.com/recipes/triple-berry-granola-crisp/6b24759f-e014-4bff-bfdc-d9e173b0dd64/

Chickpeas (low sodium or no salt added canned)

Nutritional highlights: Excellent source of protein and fiber, both important for controlling hunger, promoting a healthy body weight, and controlling blood sugars. 1 serving is a ½ cup and provides 6 grams protein and 7 grams fiber.

Ways to enjoy:

•          Top on any salad
•          Puree with lemon juice and spices for homemade hummus and enjoy with pita bread and veggies (http://www.livebetteramerica.com/recipes/smoky-spinach-hummus-with-popcorn-chips/1891eaf2-0956-463e-9347-b76be3cfc93d/ )
•          Roast in oven for a snack
•          Add to Italian pasta dishes in place of meat
•          Add to any soup

Oats (quick cooking, steel cut, old-fashioned)

Nutritional highlights: Excellent source of soluble fiber for healthy cholesterol and blood sugar levels. Plus: a good source of protein and iron.

Ways to enjoy:

•          Enjoy a bowl of Tropical Fruit ‘n Ginger Oatmeal (http://www.livebetteramerica.com/recipes/tropical-fruit-n-ginger-oatmeal/7f040a30-468e-4223-92ae-2e10823bf5d7/
•          Add to a smoothie (http://oldwayspt.org/recipes/banana-strawberry-smoothie
•          Make a big batch of baked oatmeal to feed a group or enjoy as leftovers (http://www.livebetteramerica.com/recipes/baked-apple-oatmeal/2d998b7f-c123-4e98-94a6-8c73a91e1f79/
•          Make a batch of oatmeal energy bites to have as snacks
•          Grind oats to add to meatballs or meatloaf in place of bread crumbs

Quinoa

Nutritional highlights: A gluten free whole grain that is a complete source of protein. Plus: a good source of fiber, iron, and calcium. Make sure to get pre-rinsed quinoa and give it a quick rinse before cooking to remove the slightly bitter natural coating.

Ways to enjoy:

•          Use as a substitute for rice in any dish like stuffed bell peppers: http://oldwayspt.org/recipes/quinoa-stuffed-bell-peppers-mediterranean
•          Enjoy for breakfast instead of oatmeal
•          Enjoy as a salad: http://www.livebetteramerica.com/recipes/quinoa-and-vegetable-salad-gluten-free/4624bb3d-a44e-4688-ba01-a901640cc442/
•          Add to soups, chili, stews
•          Use as a side dish pilaf (http://www.livebetteramerica.com/recipes/italian-broccoli-and-quinoa-pilaf/6894c723-7011-429c-824c-0ed18b9cbd28/

Bananas

Nutritional highlights: Excellent source of potassium important for blood pressure, heart health, and helps many other organs work properly.

Ways to enjoy:

•          Slice into a morning bowl or oats or cereal
•          Mash and add to pancake, waffle, or muffin mixes
•          Greek Yogurt Banana Split (http://www.livebetteramerica.com/recipes/greek-yogurt-banana-split/7487a218-8a34-4db9-bc38-8b7581d2ed91/
•          Slice onto a peanut butter sandwich or wrap
•          Peanut butter banana smoothie (http://www.livebetteramerica.com/recipes/chocolate-peanut-butter-banana-smoothies/dc8ae869-a7d5-4bc0-9d8d-1ec18f35914c/