Hunting for wholesome ingredients at a self-proclaimed discount store might be a surprising take, but eating well shouldn’t only be associated with fancy grocery chains or steep ingredient costs. As someone who writes about food for a living and is always looking for unique finds and budget-friendly ways to support my health, I’ve found that Dollar Tree’s shelves hold some surprising anti-inflammatory treasures—if you know where to look.
Our bodies are incredible at handling short-term inflammation that helps us heal from injuries or fight off infections. And I’m always keen to tell my kids that our bodies “just know how to” heal that scrape, close up that cut and help a rotten tummy feel better. But chronic inflammation is a different story. When our bodies stay in a constant state of inflammation (thanks to stress, processed foods or environmental factors), it can lead to all sorts of health issues, from achy joints to more serious conditions like cardiovascular disease, autoimmune disease, neurological disease or cancer. Anti-inflammatory foods, like little firefighters, help calm inflammation (the fire) in our bodies through their unique combinations of bioactive compounds, antioxidants and essential nutrients. There’s even emerging evidence about the potential for anti-inflammatory foods to help with mental health and neurodegenerative disease! And while the term “anti-inflammatory” might sound expensive or complicated, I’m here to tell you it doesn’t have to be either. In fact, many of these powerhouse foods are hiding right in the aisles of Dollar Tree.
The keys to successful Dollar Tree shopping are consistency and awareness. There are a lot of highly processed foods at Dollar Tree, so it’s important to shop the aisles thoughtfully. For example, the canned goods and frozen sections have a nice selection of whole or minimally processed foods available for purchase. Keep an eye out for beans, legumes, tomatoes, fatty fish and frozen fruits and vegetables. In that same aisle, you can often stock up on shelf-stable produce, like canned pumpkin or sweet potatoes, which are rich in beta carotene. Check out the spices and condiments section, looking for ingredient lists that are singular or minimal—for example, whole peppercorns, ginger, turmeric, cider vinegar and mustard. Unsweetened varieties of dried fruit, like freeze-dried apples or dried cranberries, are also a good option. Try to avoid processed or highly refined foods by taking note of labels and opting for whole foods as much as possible. Lastly, know that stock varies by location and season, so when you spot some of your favorite items, it’s worth grabbing a few. Beyond that, have fun. Surprisingly, this store offers a variety of nutritious foods, especially if you’re up for the hunt! Here are six of my favorite anti-inflammatory Dollar Tree items to start you off, and all but one of them will only put you back five quarters.
1. Chicken of the Sea Wild-Caught Skinless and Boneless Pink Salmon
Finding wild-caught salmon at Dollar Tree for $1.25 feels like striking gold. These 2.5-ounce packages of Chicken of the Sea pink salmon are packed with omega-3 fatty acids. Omega-3s are considered essential for our health, but since our bodies can’t produce them naturally, we have to get these fats from our diet. For this reason, I always keep several pouches of salmon in my pantry for quick lunch salads and sandwiches and to make these easy salmon patties. Mix flakes of fatty salmon with fresh herbs, a raw egg, panko breadcrumbs and a dollop of Greek yogurt and mustard, and it transforms into a simple, tasty, protein-rich meal.
2. TJ Farms Frozen Veggies
I’ll almost always choose fresh vegetables over frozen when it comes to flavor, but there’s no shade to frozen veggies. In fact, they’re abundantly nutritious, cost-effective and, for my purposes, hyper-convenient. Luckily, the frozen vegetable section at Dollar Tree is a treasure trove of anti-inflammatory options. And in this case, convenience is king. I’m particularly fond of the TJ Farms riced cauliflower, which I add to smoothies and sauces (something I’d never chop a whole head of cauliflower for) for more fiber and nutrients to help decrease chronic inflammation. The TJ Farms “seasoning blend” is essentially what is known as the “Cajun Trinity” blend of onions, celery and red and green bell peppers. When I’m short on time, I use this mix to replace the base of some of my dishes that typically use a meticulously diced mirepoix. But, most important, I love that those extra bell peppers can help prevent cell damage in my body and sneak in some extra vitamin C. Both bags cost $1.25, with the cauli rice weighing in at 10 ounces and the seasoning blend topping it at 12.
3. TJ Farms Frozen Berries
At $3 for 20 ounces of frozen berries, this is the most expensive product on the list (by far), but it also might be one of the best deals in the store. Both blueberries and strawberries are antioxidant powerhouses, loaded with compounds that help stave off cardiovascular disease, hypertension (high blood pressure) and inflammation. I use them in smoothies, overnight oats and desserts and even warm them slightly to top my morning yogurt. Frozen berries are ideal, though, for making a quick chia jam. Just simmer on the stovetop until soft; add a touch of maple syrup, a squeeze of lemon juice and a couple of spoonfuls of chia seeds. Then stir, and let the chia work its magic. My kids cannot tell the difference between this and traditional jam.
4. Sunco Natural Old-Fashioned Oats
One of my pantry staples is the 1-pound bag of Sunco Natural old-fashioned oats. I typically buy four to six bags at a time since we go through them so rapidly. Oats contain special compounds called avenanthramides that are 10 to 30 times more potent as antioxidants compared to polyphenolic compounds typically found in other cereals. I cook up a batch of oatmeal with cinnamon and frozen berries for a double dose of anti-inflammatory benefits. I also use oats to make oatmeal muffins, pseudo birthday cakes or to give my favorite overnight oats the double-duty anti-inflammatory treatment with this method. As far as I’m concerned, any oat is a tasty oat.
5. Nature’s Garden Walnut Halves and Pieces
These 2-ounce bags of walnuts are the perfect package size for my family. My daughter is allergic to walnuts, so we don’t keep large quantities in our house. But knowing that they are one of the best sources of plant-based omega-3 fatty acids, a powerful ally in fighting inflammation, and now, formally, a celebrated “healthy” food by the FDA, I toast a bag, then stash them away for when my daughter is at school. Toasted walnuts are the perfect snack on their own, but I also love adding them to salads and sprinkling them onto Greek yogurt for some crunch.
6. Brown’s Best Dried Pinto Beans
A 1-pound bag of Brown’s Best dried pinto beans is perhaps your most budget-friendly Dollar Tree protein source. With 12 grams of protein per cup, these beans are also high in fiber and rich in a particular antioxidant known as kaempferol. Kaempferol, a natural plant compound and flavonoid, has been shown to reduce inflammation and protect against free radicals, which, in turn, may help lower the risk of neurological diseases and cancer. I like to meal-prep pintos and other beans in my Instant Pot, then use them throughout the week in soups and tacos or mashed with spices for a healthy, layered dip.
The Bottom Line
Shopping at Dollar Tree might not be the conventional choice for health-conscious ingredients, but the payoff in savings is undeniable. From omega-3-rich salmon and walnuts to antioxidant-packed frozen berries and fiber-filled beans, these budget-friendly finds demonstrate that nutritious eating can be accessible to everyone. With some thoughtful label reading and strategic shopping, you can stock your pantry with anti-inflammatory foods that support your health without straining your wallet.
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