Affordable superfoods
Breakfast is the most important meal of the day, and porridge is one of the best choices for it.
“Oats are high in soluble fibres, known as beta-glucans, which help to even out your blood sugar and cholesterol levels,” says nutritionist Patrick Holford, author of The Ten Secrets of Healthy Ageing. On a per-gram basis, oats contain a higher concentration of protein, calcium and iron.
At 40c per 100g of organic oats, you can afford it.
Try it: Porridge
Made with half milk/half water, topped with fresh berries.
Red, white or yellow, onions are a super frugal food that can transform a bland meal. Why? Because what onions offer in taste, they match in nutritional value.
“Onions contain more than 100 sulphur compounds, renowned for their antibacterial properties,” says Holford. “Red onions, in particular, are high in quercetin, a known anti-inflammatory that helps guard against heart disease.”
Recent evidence from the University of Berne, in Switzerland, has found that this unassuming bulb may also guard against the onset of osteoporosis. Expect to pay 40c per onion.
Try it: Greek salad Mix red onion, tomato, cucumber, green pepper, black olives and feta cheese together, and serve with a drizzle of olive oil and a splash of red-wine vinegar.
Long gone are the days when eggs were blamed for high cholesterol — they’re now recognised as a top health food. A fantastic source of protein, eggs keep you feeling fuller for longer and support muscle growth and repair.
“Eggs also contain phospholipids, which helps to keep your brain healthy,” says Holford.
At 35c an organic egg, they’re super cheap and versatile. Best of all: you don’t need cooking skills to enjoy them — just the ability to boil a pan of water. Try it: Poached eggs with spinach Poach two eggs in boiling water and serve with a few handfuls of steamed spinach.
Chickpeas are a savvy kitchen staple, beefing up curries, stews, salads and houmous. They’ll set you back
€1.23 for a 400g can, and less if you buy them dried.
Just three tablespoons of chickpeas equate 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 Holford. “They’re also a great source of protein.” Try it: Houmous Blend cooked chickpeas with lemon juice, garlic, tahini and olive oil, until smooth. Serve with a sprinkling of paprika.
Tomatoes are available all year round. Prices differ depending on the variety, but on average a kilo costs €2.60. That’s even better value when you consider their impressive nutritional content. “Tomatoes are almost 90% water, so they’re a great source of hydration,” says Holford. “They also contain more vitamin C than citrus, when eaten raw.”
Prefer your tomatoes cooked? No problem — heat increases the levels of the antioxidant lycopene, which can prevent inflammation.
Try it: Roasted tomatoes on rye bread Roast cherry tomatoes with olive oil, garlic, and salt and pepper. Serve crushed on toasted rye bread.
We all know the old saying — ‘An apple a day keeps the doctor away’ — but this is no old wives’ tale, says Holford.
“Apples are full of fibre and help to balance blood-sugar levels,” he says. “They are also high in the anti-inflammatory compound, quercetin.”
A study reported in the journal New Scientist showed that taking high doses of quercetin can boost immunity, through 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: Apple, pumpkin and cinnamon yoghurt Grate one apple and add a sprinkling of pumpkin seeds and cinnamon. Serve with natural yoghurt.
Spices may cost more than your average vegetable, but a little goes a long way and lasts for months.
When you consider the health benefits, they’re worth every penny.
“Spicing up your diet means you can buy cheaper foods, which you can transform with spices,” says dietitian, Kelly McCabe. “Turmeric is particularly good as it contains an anti-cancer substance called curcumin.”
Turmeric lends itself perfectly to vegetable and meat tagine-style stews. At 51c for 10g, it’s a cheap and cheerful super spice.
Try it: Night cap Add a heaped tablespoon to hot milk for a relaxing, health-boosting evening drink.
Want healthy, glowing skin, as well as protection against heart disease and arthritis? 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,” says McCabe.
“It also contains the fat-soluble vitamins A, D and E, which improve skin health.”
Experts recommend eating two to three portions of oily fish per week. So, if you’re on a budget, trout will keep you in the black at around €1.50 per fillet.
Try it: Smoked trout on toast Combine one flaked smoked trout fillet with natural yoghurt, a squeeze of lemon and a teaspoon of horseradish. Serve on wholegrain toast.
Peas are a cheap and versatile legume, great in a range of meals, from soup to salads. Like soya beans, they are high in phytoestrogens, believed to guard against cancer and osteoporosis.
“Peas are also a great source of vitamin C,” says McCabe. “Frozen peas are more nutritious than fresh, because the flash-freezing process locks in nutrients.” At €1.50 for 1kg, that’s a seriously cheap eat.
Try it: Minted peas Cook frozen peas in chicken stock, until tender. Drain and season with chopped mint and freshly ground black pepper.
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