Eating well and supporting health while on a budget
We currently are in a cost-of-living crisis and if the papers and news are to be believed, it’s not something that is going to ease in the very near future. Almost all of us are having to consider where we are spending our money, so considering ways of continuing to support our health with affordable dietary choices is key, particularly as we are all increasingly aware that supporting our health and immune systems are paramount especially with increasing pressure on the NHS.
There is much research into the ‘healthiest’ or ‘optimal’ diet with lots of conflicting information out there, but common conclusions of this research are that eating a diet which is high in fibre from vegetables and (some) fruit and includes healthy fats and lean protein brings the most benefit and this should therefore be the basis of our dietary choices.
Fruit and vegetables are often considered expensive but choosing seasonal and/or local fruit and vegetables are much cheaper. For example, British apples are much cheaper than imported ones, and tomatoes are lower priced in August than in December. Many supermarkets will have offers on seasonal vegetables at different times of the year, so maximise on these, which will encourage dietary diversity. So much research shows us that the more diverse our dietary intake, the more diverse our populations of beneficial gut bacteria will be.
Certain staple vegetables such as onions, carrots, mushrooms and cabbage, are low in cost but extremely high in nutrients and can also be easily included in most dishes which also reduces waste. Tinned or frozen fruit and vegetables can also be a great way to avoid waste and are usually very high in nutrients as they are frozen or tinned so soon after picking. Do make sure to go for the no added sugar or salt options when choosing tinned.
Many supermarkets have recently started stocking “ugly” or “wonky” vegetables, which might not look as pretty, but have the same nutrient quality and are often higher in certain phytonutrients as they have undergone more stress (which increases phytonutrients content). Shopping for veg and fruit at local markets can be cheaper than the supermarkets.
If you consume meat, choose cheaper cuts. These tend to be cuts that need cooking for longer and are great in stews or casseroles. This also allows you to bulk them out with staple vegetables and so overall the dishes tend to be filling, full of nutrients and the cheaper cuts are often tastier too. You can half the amount of meat in a meal and bulk it up with vegetarian protein sources such as beans, chickpeas, and lentils, or go the whole hog and avoid the meat completely and swap to using vegetarian proteins in a meal instead. Pulses are a source of protein but are also high in fibre. Avoid heavily processed and costly vegan meat alternatives. Other vegan/vegetarian sources of protein are nuts, seeds, tofu, tempeh and quinoa.
Try batch cooking by making a large batch of stews, casseroles, curries, etc and freeze in individual batches. This allows you to avoid waste completely and you can buy ingredients in bulk which makes them a lot cheaper. You could also team up with a friend to share the cost.
Another good way of avoiding waste is to use older vegetables left in the fridge or cupboard to make soups. You can add pulses for extra protein and fibre, and tinned tomatoes to make it go further. You can also freeze in batches if needed.
There are lots of on-line resources which contain healthy recipes for cooking on a budget including;
https://www.bbcgoodfood.com/recipes/collection/cheap-and-healthy-recipes
https://realfood.tesco.com/budget-meals.html (just scroll down to the healthy section)
https://www.deliciousmagazine.co.uk/collections/healthy-budget-recipes/
https://www.jamieoliver.com/recipes/category/course/cheap-cheerful/
Eggs are also a great, easily digested source of protein and fat and are very economical. Omelettes and frittatas are a great way to get your protein and to which you can add in a high variety of vegetables. They are also great to have for 2 meals by using half for a packed lunch with some additional salad.
This month’s recipe is for a delicious, easy and healthy Frittata. You can add any vegetable that you like and serve with a salad of your choice. This is delicious hot or cold and makes a great lunchbox addition, served with some crudites or salad
Frittata
Serves: 2
4 eggs
1 or 2 spring onions, sliced
1 small courgette (or ½ large), finely diced
a small handful of mushrooms
20-30g cheddar cheese, grated (optional)
30g frozen peas
A couple of small potatoes sliced.
Salt and pepper to taste
Start by sautéing your sliced potatoes in a little oil. Once they are cooked through, pop them aside in a bowl, while you sauté your spring onions, chopped mushrooms and courgette on a medium to low heat and when softened add them in the mixing bowl with your potatoes.
Sprinkle your grated cheddar on your veggie mix, crack in your eggs and give everything a good mix around. Season and add in your peas.
Heat some more oil or butter in the same frying pan and when hot add the eggy mix to the pan. Allow it to cook on a medium heat for a few minutes. You want to set the outside of the mix to create a firm golden-coloured crust. You will notice the sides of the omelette changing colour. Then pop into the oven for 10 minutes until slightly puffed up, firm to the touch and looks set.