Forget fancy ingredients with their even
fancier price tags. These cupboard staples pack a powerful nutritional punch
without knocking out your budget
Onions
Red, white or yellow, onions are a super frugal
food that can transform bland meals into something special. Why? Because what
they offer in taste, they also match in nutritional value.
‘Onions contain more than 100 sulphur
compounds renowned for their antibacterial properties, ’ explains nutritionist
Patrick Holford, author of The Ten Secrets of Healthy Ageing (£14.99, Piatkus).
‘Red onions in particular are high In quercetin, an anti-inflammatory that
helps guard against heart disease.’
Because
what they offer in taste, they also match in nutritional value.
Recent evidence from the University of
Berne in Switzerland has found that this unassuming bulb could also guard
against the onset of osteoporosis. Expect to pay around 19p per onion. Absolute
bargain!
Try it: Make a Greek salad by mixing red
onion, tomato, cucumber, green pepper, olives and feta. Dress with olive oil
and red wine vinegar
Apples
We all know the old saying, ‘An apple a day
keeps the doctor away, ’ but this is no old wives’ tale, according to Patrick.
‘Apples are absolutely packed full of fibre
and help to balance blood sugar levels,’ he says. ‘They are also very high in
the anti-inflammatory compound quercetin.’
‘An
apple a day keeps the doctor away, ’
In fact, a study reported in the journal
New Scientist showed that taking high doses of quercetin can actually help to
boost your immunity through periods of intense aerobic training. Scientists
believe this is the result of quercetin’s ability to bind to viruses and
bacteria to stop them replicating.
Try it: Grate one apple and add a sprinkle
of pumpkin seeds and a teaspoon of cinnamon. Add to natural yoghurt and serve
as a topping on muesli.
Eggs
Long gone are the days when eggs were
blamed for high cholesterol – they’re now widely recognised as a health food.
A fantastic source of protein, eggs keep
you fuller for longer and help support muscle growth and repair. ‘Eggs also
contain phospholipids, which help to keep your brain healthy,’ adds Patrick.
‘Eggs
also contain phospholipids, which help to keep your brain healthy,’ adds
Patrick.
At around 23p for an organic egg, they’re super
cheap and hugely versatile. And best of all, you don’t need great cooking
skills to enjoy them, just the ability to boil a pan of water! What more could
you want?
Try it: Poach two eggs in boiling water and
serve on top of a few handfuls of steamed spinach for a nutrient-packed feast.
Turmeric
Spices may cost a bit more than your
average vegetable, but a little goes a long way and they last for months. And
when you consider the amazing health benefits they offer, they’re worth every
penny. ‘Spicing up your diet means you can buy cheaper foods, which you can
transform with spices,’ explains British Dietetic Association dietitian Kelly
McCabe. ‘Turmeric is particularly good as it contains an anti-cancer substance
called curcumin.’
Spices
may cost a bit more than your average vegetable, but a little goes a long way
and they last for months.
Turmeric lends itself perfectly to
vegetable and meat tagine-style stews and curries, and at a purse-pleasing 99p
for 100g, it’s a cheap and cheerful super spice.
Try it: Add a heaped tablespoon to root
vegetable or lentil soups for a health-boosting meal.
Chickpeas
Chickpeas are a savvy kitchen staple, perfect
for stews, salads, houmous and beefing up your curries. They’ll set you back
around 60p for a 400g can, and less if you buy them dried.
Just three tablespoons of chickpeas equates
to one portion of your five-a-day and they’re a pulse with powerful properties.
‘Chickpeas are high in isoflavones and phytoestrogens, which are believed to
help regulate the body’s production of oestrogen to help lower the risk of
breast cancer, ’ says Patrick. ‘They’re also a great source of protein.’
Try it: Make your own houmous by blending
cooked chickpeas with lemon juice, garlic, tahini and olive oil until smooth.
Top with paprika.
Oats
We all know that breakfast is the most
important meal of the day, so give sugary cereals the push and opt for a
nutritious bowl of oat porridge to give your morning a real kick-start.
‘Oats are high in soluble fibres known as
beta-glucans, which help to even out your blood sugar and cholesterol levels,
and keep you feeling full,’ explains Patrick. On a per gram basis, oats contain
a higher concentration of protein, calcium, iron, magnesium and vitamin E than
any other unfortified grain. And at 20p per 100g of organic oats, you can
afford to splurge on this superfood.
Try it: Cook 60g of oats with a mix of half
milk/half water and serve with a handful of fresh berries.
Tomatoes
Tomatoes are available all year round, but
they’re in season now. Prices vary , but the average tomato costs around $2.25
per kilo. That’s even better value when you consider their nutritional content.
That’s
even better value when you consider their nutritional content.
‘Tomatoes are almost 90 per cent water, so
they’re a great source of hydration,’ says Patrick. ‘They also contain more
vitamin C than citrus when eaten raw.’ Prefer your tomatoes cooked? No problem
– heat only increases the levels of the antioxidant lycopene, which can help
prevent inflammation in the body.
Try it: Roast tomatoes with olive oil,
garlic and salt and pepper. Serve with toasted rye bread.
Peas
Peas are a cheap and versatile legume, and
are great in a whole range of meals from soups to salads. Like soya beans, they
are also high in phytoestrogens, which are thought to help guard you against
cancer and osteoporosis.
‘Peas are also a really great source of
vitamin C,’ adds Kelly. ‘Frozen peas are also much more nutritious than fresh
peas, because the flash-freezing process locks in their nutrients.’ At around
90p for 900g, that’s a seriously cheap eat.
Try it: Cook frozen peas in chicken stock
until tender. Drain and season with chopped mint and freshly ground black
pepper.
Trout
Like the sound of healthy, glowing skin, as
well as protection against heart disease and arthritis? No problem. Oily fish,
like trout, is the perfect choice for frugalistas.
‘Trout is full of omega-3 fatty acids which
have been shown to improve protection against inflammatory disease,’ explains
Kelly. ‘It also contains the fat-soluble vitamins A, D and E, which improve
skin health.’ It’s a super-cheap health booster!
Oily
fish, like trout, is the perfect choice for frugalistas.
Experts recommend eating two to three
portions of oily fish per week, so if you’re on a budget, trout will also help
to keep you in the black at around 98p per fillet.
Try it: Mix one smoked trout fillet with
natural yoghurt, lemon and horseradish and serve on wholegrain toast.
