Vitamins that boost your wellness and fit your budget

LOUISVILLE, KY (WAVE) - A lot of people turn to vitamins and supplements to help meet daily nutritional needs and soon find all that support is eating away at the family budget. Here are some easy ways to save without sacrificing on health.  

At Rainbow Blossom, the company's chief operating officer knows her way around the vitamin aisles. Summer Auerbach said a good baseline for people on a tight budget is to invest in a multivitamin and a good Omega-3. "Multivitamin" she said "because no one gets 100% of all of their daily requirements everyday."  She recommends what is called a whole food vitamin, "which means that your body is going to recognize it and absorb it as food."

For Omega 3, a popular choice is fish oil, but be careful here. "One of the problems with fish oil is that we all know about heavy metal levels being a potential threat in fish" Auerbach said.  "The side effects of those heavy metals are neurological problems, so I think it's very important to take a good high quality fish oil that is 3rd part tested."

Auerbach actually gets her daily dose of fish oil through chia seeds. She mixes it with rolled oats and fruit for a perfectly packed nutritious breakfast. And kids love it!

If you want to add to the baseline, Vitamin D is one that doctors often recommend and it is one of the more reasonably priced. Vitamin C is a go-to for immune support. Auerbach will add to that a dose of grapefruit seed extract when she is feeling under the weather.

Another way to get a lot of bang for your buck is to check out the bulk bins. "There are plenty of herbs you may buy in a capsule normally that we sell in bulk" Auerbach said.

Foods are another great source!

Summer's Nutrient Packed Recipes-
Oats in a Jar-
1/4 cup Oats
1/2 cup Milk
1/4 Banana
1/2 cup peaches or other fruit
1 T Chia Seeds
4-5 drops of stevia

Place in mason type jar and shake. Put in fridge 2-3 hours or overnight.
Over 2000mg Omega 3 per tablespoon of Chia Seeds.  

Black Bean Burgers-
1 can black beans
1 egg
1/4 cup bread crumbs
1 T cumin
1 t chili powder
1/2 jalapeno, seeded and minced
1/2 onion, minced
salt and pepper to taste

Combine all ingredients in food processor and blend until smooth. Form into four even sized patties and refrigerate to harden up before cooking. It can be grilled or placed in skillet for five to six minutes per side. (Also great to freeze)

Kale Salad-  
This recipe takes a leap of faith even for the most avid greens lover because it uses raw kale.  Most people are surprised when they taste it because the leaves seem very tender for being raw. The secret is massaging that kale to break down some of the cellulose and make it more tender.

1 bunch kale
1 clove garlic, minced
Juice of 1 lemon
1 T olive oil
Salt and pepper

Chiffonade the kale leaves (roll the leaves tightly and cut into strips as thin as possible) and place in a large mixing bowl. Add the garlic, lemon juice, olive oil, salt and pepper and massage the kale as if you were kneading dough, for about a minute. Taste and adjust seasonings as needed. The salad can be made up to a day ahead of time.

Roasted Kale-
Olive Oil
Salt and Pepper

Cut or tear kale into bite-sized pieces and place in a baking dish. Drizzle with olive oil and sprinkle with salt and pepper. Bake for 10 to 15 minutes at 400 degrees, stirring once. 

One cup of Kale has over 100% DV of vitamins A, C & K.

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