Can Eating on a Budget of $4 a Day Be Healthy and Delicious? (Yes!)

Roasted cauliflower

We’re all about sharing good, free things, so when we came across this awesome cookbook, we had to share it with you, our food diggin’ readers. “Good and Cheap” was created by Leanne Brown, a super-smart foodie who knows how to shop for eating on a budget without sacrificing flavor or nutrients.

Brown wrote “Good and Cheap” for her final project for graduate school at NYU. The project was intended to explore how people who don’t have cash, such as folks who receive SNAP benefits, could cook healthy meals while eating on a budget. The author did the footwork and discovered an impressive number of meals and side dishes that can be made at a reasonable price.

Currently, Brown is providing the book as a free download, but if you want a hard copy of the book, you’re in luck. The author launched a Kickstarter campaign. If you pledge $20 you’ll get a printed copy of the book. If you decide to pitch in just $5 more, then you can get a copy and donate a copy to someone who needs the book. Pretty rad!

This is a great concept that everyone can benefit from. Everyone could stand to eat well on the cheap. And low income families who receive SNAP benefits should know how to eat well, too.

I went ahead and downloaded the book and found this healthy dish, as well as many others.

Smoky and Spicy Roasted Cauliflower

Serves 4/costs $3.40


1 head cauliflower, cut into small pieces
2 cloves garlic, unpeeled
1 tbsp butter, melted
1 tsp smoked paprika
½ tsp cayenne pepper
salt and freshly ground black pepper


Turn the oven to 400 F. In a medium-sized roasting pan, arrange cauliflower pieces and unpeeled cloves of garlic. Pour the butter over the cauliflower and sprinkle spices over the veggie. Make certain to thoroughly coat the cauliflower with butter and spices then bake the dish for 45 minutes to 1 hour, depending on how crispy you want the florets. Squeeze the roasted garlic throughout the dish and trash the skins.

For more information about Brown and all her other awesome work, check out her website.

Related on Organic Authority

When Cheap Is Good: 5 Ways to Healthy Eating on A Budget

5 Foods for $5: Eating Organic on the Cheap

17 Tips to Shop for Organic Foods on a Budget


Free cookbook teaches you how to eat well on $4 a day,

Image: Kristen Taylor