There's no need to splash the cash to pack goodness into your meals. We've compiled a list of everyday ingredients that have a similar nutritional profile to certain costly ‘superfoods’ with the help of nutritionist (MBANT) Kerry Torrens.


Swap wheatgrass for... rocket

Both these leafy greens are rich in chlorophyll, amino acids and vitamins C, E, B and K. They also contain beta-carotenes, as well as lutein and zeaxanthin (for eye health). But rocket also provides glucosinolates, which help to protect against cancer. Try our roasted carrot, rocket & lentil salad.

Swap maca powder for... purple sprouting broccoli

Maca root powder and purple sprouting broccoli both come from the cruciferous vegetable family (as do cauliflower and cabbage) and are rich in anti-cancer compounds, as well as calcium, magnesium, iron and vitamin E. Including cruciferous veg regularly in your diet will help to balance hormones, especially oestrogen, and support energy levels.

Treat yourself to a vibrant side of purple sprouting broccoli with almonds or make a meal out of it with our vibrant sesame salmon, purple sprouting broccoli & sweet potato mash.

Swap pomegranate for... beetroot

Beetroot falafel

These are both rich in antioxidants, which protect us from the damaging effects of day-to-day stressors and also help to regulate blood pressure and boost circulation. They are a source of fibre, potassium, vitamin C and B vitamins, including heart-friendly folate. The beetroot leaves are also a good source of vitamin K.

Try our recipe for these bright pink beetroot falafels and fill up on heart-friendly folate.

Swap goji berries for... cranberries

Squash salad

Both berries contain protective antioxidants, including anthocyanins, which are good for your heart and have anti-ageing properties. They also supply carotenoids, including beta-carotene, which the body converts to vitamin A for healthy skin, eyes and a strong immune system; and lycopene, which protects the skin against UV damage.

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Try this healthy cranberry and butternut squash salad, which boasts four of your five-a-day.

Swap coconut oil for... butter or ghee

Buttered squash and sweetcorn

These saturated fats are stable at high temperatures, making them good choices for cooking. However, like all fats, they should be consumed in moderation. Butter supplies some of the useful fats (medium-chain triglycerides) that coconut oil is famed for, although at lower levels.

Try our buttered sweetcorn & squash recipe to get your dose of useful fats.

This article was updated on 29 July 2020 by Tracey Raye.

Kerry Torrens is a qualified nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.


How do you use your budget superfoods? Let us know in the comments below...

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