Cheap and healthy

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Posted at 12:02PM, 05 January 2012 by Roxanne Fisher - Writer/Sub-editor, bbcgoodfood.com

Feeling the pinch after the big festive spend? Eating well doesn't need to cost the earth - use our top tips along with storecupboard staples for quick, healthy and affordable favourites...

Storecupboard staples:

Potatoes: Simple spuds are an essential source of energy and are packed full of vitamins B6 and C while their skins are high in fibre.

Try... jacket potaoes with homebaked beans

Pulses: Cheap, low-fat and packed with protein, fibre, vitamins and minerals, adding your favourite pulses to meals will immediately give their healthy credentials a boost. Three heaped tablespoons of lentils, beans or peas counts as one of your five a day.

Try...vegetable & bean chilli

Whole grain pasta and bread: White pasta and bread are made from refined grains, which, although light and airy, are nutritionally lacking compared to their raw ancestors. Whole grains retain their goodness and are therefore considered a quality carbohydrate, having a positive effect most notably on digestive health.

Try... using whole grains in our latest pasta recipes

Garlic and onions: Great in soups, salads and stir-fries, these simple staples are packed with anti-bacterial properties and nutrients. Both are at their nutritional peak when consumed raw but are still a worthy addition to a warm dishes - just don't cook for too long or at too high a heat in order to preserve nutrients.

Try...broccoli with fried onion and garlic

Tinned fish: Tinned fish such as tuna and sardines have many of the health properties of their fresh counterparts at a fraction of the price. Make sure you always have a good stock in your cupboard for a hit of protein, iron and omega-3 fatty acids, which are vital for healthy skin, hair and nails.

Try... feelgood fish cakes

Oats: A bag of oats goes a long way and is just the thing to start the day. Enjoy as porridge, in bircher pots and healthy breakfast muffins.

Try... banana & blueberry muffins

Remember to...

Shop local: Get your fruit and veg from the market for bags of bargains and a wide variety of home-grown grub. Pick up overripe fruit for healthy smoothies and cheap veg for satisfying soups and stews.

Be veggie friendly: Vegetables generally cost less than meat, so save your pennies and cook up vegetarian soups, curries and one-pots, many of which can be frozen for convenient midweek meals.

Enjoy seasonal splendour: In season fruit and veg is often cheaper than imported groceries. In January, make the most of forced rhubarb and root veggies like carrots, turnips and swede.

Use your leftovers: If you're guilty of throwing away food, get in the habit of having your leftovers for lunch or reusing in another dish the next day. See our guide to using your leftovers safely and get great ideas for waste-free food.

What are your top tips for healthy eating on a budget?

Comments

olivelady

21 January, 10:14AM
olivelady

I've commented on a number of recipes and the ways I've adapted them. I also rely heavily on other people's suggestions on how they have added to a recipe.It is disappointing, however, that the most recent comments are delegated to the end of a list of comments. How much nicer it would be to see the comments posted on each recipe arranged from most recent to oldest.

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Caroline

22 January, 10:41PM
Caroline

Totally agree with olivelady!

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wilko

23 January, 1:00PM
wilko

"nods at carolines and oliveladys comments" still finding my way around this site, soooo any veggie side dishes you have in mind will be greatly appreciated. my daughters gone off a lot of foods during pregnancy (4 weeks to go and counting) and her tastebuds have gone haywire... no gravy, not keen on sauces...gone off fish...mash...and now not keen on pasta.....bit of a nightmare scratching around for meals when i get home from work sooooo any quick recipes will be smiled upon...

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kimkap

26 January, 6:10PM
kimkap

I agree with the comments above. I've now got to the point where I don't read them forwards I go to the end and read them backwards which is a pain but gives you the up-to-date comments. Please put the new up-dates first.

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sue b

30 January, 1:51PM
sue b

I agree that it would be helpful to have the most recent comments first. In this way when I go back to look at something I wouldn't need to read what I'd already read.

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