It's often thought that healthy eating is expensive and out of reach for many. This month's blog will show you how to enjoy nutritious foods without breaking the bank.
Buying only fresh produce can be expensive; especially if you are buying organic.
Given the option, most people would likely choose to buy organic as it offers the assurance of fewer pesticides, no artificial additives or preservatives and no genetically modified ingredients.
Organic products are also free from synthetic fertilizers, antibiotics and other chemical treatments. Unfortunately, for many of us, we don't have the option!
What we can do though, is make the best choices available to us, ensuring we get the most value for our money whilst nourishing our bodies.
It's far more beneficial to include wholefoods into our diet, such as fruit, vegetables, wholegrains, beans and pulses, nuts and seeds, herbs and spices, rather than to exclude them entirely!
Frozen v Fresh Vegetables
One positive note about buying frozen is that it is generally cheaper, lasts a long time and reduces waste. It is picked and frozen in a very short space of time, comparative to fresh, when it can take days to arrive on the shelves of the supermarket!
I admit, some frozen fruit and vegetables don't quite taste the same as fresh but nutritionally they should still be comparative to fresh so don't be put off. Explore your options and find what works best for you.
When we are looking to cost save. Needs must. The use of frozen vegetables is a
quicker and cheaper alternative when making a stir fry or a stew for example. More often than not the vegetables can be dropped straight in without needing any preparation, saving valuable time. They will then defrost whilst cooking.
There are many options now; frozen stir fry vegetable, ready chopped vegetables or stew packs. This also saves you the hassle of buying all items individually and having to prepare them.
Finding the right varieties that suit your needs, taste and budget often involves a process of trial and error but don't give up! Going through this process will confirm what you wish to keep as fresh produce and what you can substitute for frozen.
Overall, having a store of frozen vegetables is an added bonus as they are cheaper than fresh, last longer and when you need something nutritious and quick they are readily available.
Frozen v Fresh Fruit
One down side to fresh fruit is that it is expensive to buy and also has a very short shelf life. Those fruits particularly vulnerable are berries i.e. raspberries, blueberries, strawberries etc.
Having these in your freezer is a game changer. They are much cheaper to buy as they can be purchased in bulk or as a mixed bag. Here are a few ideas on how to use of them:
Defrost a mixture of fruit in a bowl overnight.
Use on breakfast cereals or yogurt in the morning.
Perfect for making a quick crumble.
Make a smoothie if you are short on time. (Add oats, natural yogurt and frozen spinach to keep you satiated and provide slow release energy).
If making muffins, add a selection to your mixture.
Freeze some berries in water in your ice cube trays for a refreshing summer drink.
Fold frozen berries into your pancake mixture.
Best Budget Friendly Foods
Tinned food is a great way to make considerable cost savings as well as being highly nutritious and full of fibre.
Foods like tinned beans i.e. kidney beans, butterbeans, black beans etc have a long shelf life and are so much cheaper than meat.
They are also very low in saturated fat compared to meat.
Try adding them to soups, curries, bolognese, lasagne and stews to make a more substantial meal and improve the fibre and protein content. It will also keep you feeling fuller for longer so less chance of snacking!
Tinned lentils in water are extremely cheap, nutritious and full of valuable fibre and a great addition to mince meat dishes. Reduce your minced meat portion by half and pop in a tin of lentils. It has the same consistency as the meat and will also reduce the amount of saturated fat in your meal.
Lentils are high in protein, fibre, folate, iron, magnesium and potassium.
Supermarket Offers
Always be on the look out for offers when you go shopping.
Quite often, if you go shopping towards the end of the day there are the 'yellow sticker' offers available.
If fresh fruit has been reduce or has reached it's sell buy date you can buy these and put them straight into your freezer. This saves you money and you have fresh fruit available when you need it.
Same can be applied to meat. Save money on the full price and put into the freezer for when you need it.
Shop Smart
If time allows, look for budget supermarkets like Aldi, Lidl and Iceland to find quality ingredients at low prices.
Shop for supermarket own label products which are often just as nutritious as branded ones.
Buying produce that is in season is often much more affordable and tastes better.
Batch Cooking: Your Key to Saving Time and Money
If you are short on time during the week, batch cooking on a day when you have more time, is a great way to make healthy, tasty meals available to you when you need them.
If you batch cook a few different meals over the course of a month and freeze them, you give yourself a good variety of nutritious meals to choose from when you know on certain days you will be short of time but don't want to compromise on the quality of the food you are eating.
Plan ahead, look at your work schedule, and defrost one of your wholesome meals over night so it's ready for you to heat up the next day. The most you might have to do is make a portion of vegetables to go with it!
Want to try a delicious wholesome comfort meal?
This healthy meat-free meal from BBC Good Food (link below) is a great place to start. I've made this too many times to mention and even meat eaters like this one! It makes a big batch and freezes really well.
For even more speed, you can buy the butternut squash already chopped and diced from the freezer isle. Add straight to the pan when cooking. No need to defrost.
If you want a healthier alternative to naan bread, use toasted wholemeal flatbreads or wholemeal bread. Cut into soldiers and use as a spoon to scoop up the lovely dhal.
Serve with tenderstem broccoli or greens of your choice and add salt and pepper.
Enjoy it and I hope it becomes one of your favourites!
Recipe courtesy of BBC Good Food
November 2024
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