MY TOP 5 HEALTHIEST AND MOST AFFORDABLE FOODS
Sep 20, 2022There’s no denying grocery shopping costs are on the rise so in this article I want to share with you some of my favourite ingredients which are very affordable for the nutritional value they provide! As you know, I’m a huge fan of eating seasonally so other than these foods below, the best way to keep within your food budget is to look for what is in season - and better yet, purchase it directly from the farms and growers themselves at your local farmers markets and green grocers.
My top 5 healthiest and most affordable foods:
Sardines
These little guys often get overlooked but being a small fish, they are sustainable and certainly pack a nutritious punch!
Health Benefits:
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An incredible source of our healthy omega-3 fats. These support inflammation, cardiovascular health, brain health and more!
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The tiny bones found in whole sardines are a fantastic source of calcium. 100g of whole sardines contain over 700mg of calcium which supports our bone and teeth health, as well as regulating muscle contractions.
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They are a good source of vitamin D which assists regulation of calcium and phosphorus within the body and is also a key player in immune health.
Affordability:
With most tins being roughly 100g and only a couple of dollars, this is a seriously cheap and smart protein source! You can also source them fresh from your fish monger.
Recipe Inspo:
If you haven’t tried sardines on toast with some grilled cherry tomatoes, you are in for a treat! they are also great stirred into a pasta sauce or just grilled fresh with sourdough, olive oil and fresh lemon juice.
Lentils
The staple legume! Lentils are a fantastic plant-based source of protein and the recipe ideas are endless.
Health Benefits:
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Lentils contain 6.5g of protein within a ½ cup serving. This makes them a great plant-based protein source. Increasing our plant protein intake is especially beneficial for heart health and gut health.
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They are a very sustainable crop to grow so are a great choice for being environmentally friendly.
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Lentils are a great source of soluble fibre, which slows down the digestive process, making us feel fuller for longer.
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They also contain prebiotics and are high in resistance starch which stimulates the growth of beneficial bacteria to support gut health.
Affordability:
Buying dried is much cheaper than canned. But canned is still a fantastic convenient option and much cheaper than other protein sources. Note: if you’ve noticed you are gasey after lentils then my first tip is to try cooking them from dried instead of from a tin, and the other is to introduce more lentils into your diet but in small amounts gradually over time.
Recipe Inspo:
If you’re new to cooking with legumes, check out this article here. where I share how to soak and cook with various grains and legumes. For recipes try my easy Veggie Packed Bolognese, my Lentil and Veggie Curry or my Toasted Cauliflower and Quinoa Salad.
Mushrooms
I’m a big mushy fan! As a fungus they are imperative to the health of our eco system, not only that, but they are abundant in the environment and full of AMAZING nutritional properties.
Health Benefits:
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When placed in the sun they can produce up to 100% of your daily vitamin D requirements. Head here to find out how.
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They are rich in antioxidants which promotes fantastic cellular functioning, anti-aging and gut health.
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Help to maintain blood pressure and cholesterol levels.
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Supportive of healthy skin, hair and nails with niacin, biotin, copper, selenium and vit D!
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Contain prebiotics which as mentioned above support gut health.
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They are the only non-animal fresh food source of B12, which is an important nutrient for vegetarians and vegans.
Affordability:
Try different varieties as much as possible as each have unique nutritional properties. Buying whole mushrooms as opposed to pre sliced is usually cheaper and they will stay fresher for longer. As they have a meaty texture, try subbing out half minced meat in replace for mushies to further reduce your shopping costs.
Recipe Inspo:
Anyone in the mood for Chicken and Mushroom Pie? Or maybe Turmeric Scrambled Eggs with Mushies or Chicken Noodle Soup?
Oats
A fibre rich staple grain! I always have oats stocked in my pantry, they are extremely versatile from breakfasts to baking, savoury or sweet.
Health Benefits:
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They are high in fibre with 10.3g per 100g serving. Fibre is important for gut health, cardiovascular and bowel health. As well as satiety and weight management.
Read more about fibre here. -
Contain prebiotics/resistance starch for gut health loving.
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They contain beta-glucan, which is a soluble fibre linked to promotion healthy gut bacteria and cholesterol management.
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They are a powerhouse for immunity as over 70% of our immune system resides in our gut!
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Being a carbohydrate, they are a fantastic source of fuel for our body and brain. Read more here about why you don’t have to be scared of carbs!
Affordability:
Grabbing a bag of oats won’t break the bank. They are readily available at most supermarkets and bulk food stores.
Recipe Inspo:
You have to try my Easy Choc Chip Cookies or my Super Seed Bars.
Leafy Green Veggies
In particular dark leafy greens. I personally include them in my diet as much possible and don’t be afraid to think outside of the staple lettuce and spinach. Try rocket, kale, silverbeet, asian greens, dandelion greens or mustard greens.
Health Benefits:
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Raw green leafy vegetables are high in vitamin C which we know is important for our immunity.
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Rich in antioxidants and polyphenols which is important for inflammation, improving our mood and brain health.
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High in Vitamin K, which is important for regulating blood clots, inflammation and preventing diabetes.
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Honestly, they are practically a natural multi-vitamin with nutrients such as iron, calcium and phytonutrients, supporting healthy aging, bone health, skin health, gut health and detoxification.
Affordability:
Unpackaged greens where you serve yourself are often cheaper and won’t come in plastic packaging. Take your own bag and fill it up with LOTS of greens! Mix up your varieties. Diversity is key for the health of our gut microbiome.
Recipe Inspo:
I love adding them to salads, smoothies and savoury baked goods. Try my Beetroot & Silverbeet Tart with Spelt Crust., Spinach & Zucchini Loaf or Chicken Larb Bowl with Pickled Onion.
I hope this has inspired you that you can always eat healthy on a budget!
Which of the foods is your favourite? Let me know below in the comments section.
