The Best Fruits & Veggies for Your Money

Bring home ripe fruits and fresh vegetables for a cost-effective alternative to processed foods. Eating healthy is worth a little extra investment for sweet and tender produce, so be a well-informed consumer. Also know how to prepare and store produce to keep it fresh longer. With a small amount of groundwork, you'll be able to feed your family for weeks.

Asparagus

• Asparagus lowers blood pressure and heart disease risks.

  Inflammation caused by allergies, asthma, multiple sclerosis and heart disease wreaks havoc on the body. Rich in vitamin K, B vitamins and folates, asparagus may be a bit costly but is a powerful protein, potassium and calcium booster. Asparagus reduces inflammation and regulates blood sugar, according to the George Mateljan Foundation's website The World's Healthiest Foods. Asparagus also reduces the risk of type 2 diabetes, heart disease and cancer, as noted by the website. Extend the family food budget by sautéing asparagus in butter served with a helping of tilapia. Add chopped asparagus to salad or tuna sandwiches for a filling lunch. Toss freshly cooked pasta with asparagus and olive oil for a quick dinner idea. Add this succulent vegetable to scrambled eggs for a satisfying breakfast.

Broccoli

• Add broccoli to coleslaw for a refreshing summer dish.

  Listed by the USDA as one of the most valuable foods, broccoli lowers cholesterol and detoxifies the liver, as noted by The World's Healthiest Foods. Sold in large florets, broccoli is an excellent purchase for the budget conscious. A powerful investment as a super food and brimming with fiber and omega-3 fatty acids, broccoli has more than 80 nutrients.The website also indicates that consuming broccoli may reduce high blood pressure and decrease the risk of macular degeneration. Loaded with lutein, a vitamin that enhances eye health, and 25 percent of the daily fiber requirement, broccoli tastes great raw served with dip. Stir-fry broccoli with pineapple, pine nuts and pasta for a delicious and healthy dinner. Slice and sauté broccoli in olive oil, add onions, mushrooms, cauliflower and bacon for extra servings in an easy meal.

Blueberries

• Polyphenols in blueberries give them a blue hue.

  Economical and readily available, blueberries cannot be beat. This fruit augments healthy bone development from its stores of manganese. Blueberries contain high levels of dietary fiber and are rich sources of vitamin C. Blueberries also help the body to absorb iron. This bite size finger food fits easily into a lunch box, evening salad or morning breakfast cereal. The USDA ranks blueberries high in antioxidants for fighting disease. Regulating the digestive system, blueberries also blend well in smoothies and fruit cocktails. For an extra kid-friendly treat, mix them with milk and watch the drink turn blue. Wrap them in a crepe with raspberries for a harvest berry taco. Pick fresh blueberries and raspberries from the farmers market and freeze to avoid paying supermarket prices.

Raspberries

• Raspberries grow in vine-like large bundles similair to grape vines.

  Sprinkled over shortcake, blended in a smoothie or wrapped in the harvest berry taco, raspberries fight bacteria and fungus growth throughout the body, as noted by The World's Healthiest Foods website. Bright in color, sweet in taste and possessing a unique texture, the raspberry contains 50 percent of the daily intake requirements for vitamin C and manganese. Raspberries do not store as well as other fruits, but they won't be around long anyway with your family eating them by the handfuls. Freeze them and use in place of ice cubes in lemon- or limeades. Mix raspberries with sautéed asparagus for a quick lunch packed with fiber, vitamin C and a plethora of anti-inflammatory agents. Blend raspberries in yogurt or oatmeal for a nutritional breakfast food. Replace the sugary jams and jellies by crushing raspberries and spreading it on bread along with peanut butter.