EAT WELL FOR CHEAP
The 9 supermarket ‘superfoods’ costing less than £1 – and how to enjoy them every day
You really can eat nutritious, healthy foods without breaking the bank
DO you feel like your food bill just never seems to get any cheaper?
And do you find yourself piling the trolley high with BOGOF deals on processed foods to try to keep the bill as low as possible? Us too!
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But there is another, healthier, way. You can still eat nutritious, healthy foods without breaking the bank.
There are several foods costing £1 or less each that you might be bypassing every time you do your weekly shop.
Lucy Gornall asked the experts to share their favourite £1 ‘superfoods’ and how they use them in easy, healthy recipes for the whole family.
Spinach
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A VERSATILE veg, spinach can be used fresh or frozen.
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Rowan Clift, training and nutrition specialist at Freeletics, says: “Spinach is a brilliant source of vitamin A which supports eye health, vitamin C, which boosts the immune system, and vitamin K, vital for blood clotting and bone health.”
Frozen spinach can be blended into a smoothie or added into a stir fry or sauce.
Rowan says: “One of my favourite ways to use spinach is in a frittata which is perfect for breakfast, lunch, or dinner.
“Chop some spinach, mix with eggs, milk, and any other healthy ingredients and bake in the oven until cooked.”
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Bag of spinach, 99p, Aldi
Sardines
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THIS stinky fish might not be to everyone’s taste, but a tin of sardines packs serious nutrients.
Popular low cost snack that can help you lose weight and improve your heart health
Rowan says: “Many don’t view tinned foods as superfoods, but sardines are an excellent source of the omega-3 fatty acids which are important for brain function, reducing inflammation and supporting heart health by lowering blood pressure.”
They also contain vitamin D, which helps support bones, teeth and muscles. Add sardines to sandwiches, wholemeal wraps or mix into a salad.
If you aren’t a fan of the flavour, mash them into avocado, feta and a mix of herbs and spices before spreading on toast.
Sardines in tomato sauce, 55p, Asda
Kidney beans
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A CHEAP tin of kidney beans helps provide plant-based protein, with zero prep.
Claire says: “Kidney beans are high in fibre and eating beans has been shown to reduce the risk of cardiovascular disease.”
Their fibre content could cause wind, so Claire suggests increasing amounts gradually.
Use pre-cooked jars or tins and add to salads, soups and stews.
Claire says: “For a quick lunch, fill a wrap with kidney beans, mushrooms and cheese, and pop in the air fryer or frying pan for a simple quesadilla.
“You can also make a chilli with the beans, turkey or beef mince, and any leftover veg.”
Red kidney beans, 90p, Sainsbury’s
Yoghurt
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TRY to choose natural yoghurt to avoid the sugar in flavoured ones.
Claire recommends varieties that contain live cultures such as Lactobacillus or Bifidobacterium strains. And don’t be afraid of full fat yoghurts.
She says: “Fat helps us absorb vitamins A, D, E and K and research shows fat from dairy could lower the risk of heart disease.
“Yoghurt is a great source of protein, calcium (for strong bones), B vitamins (for energy) and probiotics (for gut health).”
Claire says: “Make a Tzatziki dip with yoghurt, cucumber, garlic, lemon and mint, or make your own ice cream by freezing yoghurt blended with berries and banana.”
Natural yoghurt, 90p, Tesco
Edamame
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THESE green beans, typically found at Japanese restaurants, are often overlooked but are a powerhouse of nutrients.
Edamame is a complete protein source, containing all nine essential amino acids that the body cannot produce on its own.
Rowan says: “This makes edamame an excellent plant-based protein option.
“Edamame beans are also low in calories, dietary fibre, and rich in vitamins and minerals.”
Edamame beans can be enjoyed steamed or boiled and then sprinkled with seasoning, added to salad, or blended into a dip with garlic, lemon juice and olive oil.
Edamame & broccoli stir fry mix, 95p, Aldi
Pre-cooked lentils
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WHETHER from a packet or a tin, lentils are packed with fibre and plant protein, as well as non-heme (plant-based) iron.
Claire Hitchen, BANT-registered nutritionist, says: “Make a quick lentil salad adding artichokes from a jar, cherry tomatoes, olives, cucumber, feta cheese and rocket.
“This makes a great no-prep, no-cook lunch in five minutes.
“Plant-based iron isn’t as easily absorbed, so pairing the lentils with tomatoes, which are high in vitamin C, can help to boost absorption.”
Napolina lentils, £1, Tesco
Potatoes
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THE humble spud is an underrated superfood.
Claire says: “Potatoes are full of essential nutrients as well as fibre – especially in the skin, so don’t peel away the good stuff.
“They also have anti-inflammatory and antioxidant effects. Bake them, make home-made chips or roast with garlic, olive oil and rosemary.”
Claire suggests making extra potatoes to eat the next day. She says: “Use leftover spuds in a potato salad with yoghurt, cucumber, spring onion and capers.”
You can also turn fibre-filled potato peelings into crisps by roasting them with olive oil for ten minutes.
British baking potatoes, 69p, Sainsbury’s
Beetroot
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BEETROOT is a hassle-free addition to any meal of the day.
Claire says: “Beetroot contains plant nutrients called betalains, which studies show have anti-inflammatory effects and act as antioxidants.
“That means they can reduce oxidative stress and help to prevent DNA damage.
“Go for the pre-cooked packs that you can easily add to salads with no extra effort.”
Claire suggests blending cooked beetroot, oats, yoghurt, banana and a pinch of baking powder. Fry a spoonful at a time in a pan to make ‘pink pancakes’.
She says: “They are a great family recipe that kids will love.”
Cooked beetroot, 62p, Tesco
Green tea
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A MUG of supermarket green tea is rich in polyphenols, according to Rowan, in particular catechins, which are powerful antioxidants that help to combat the effects of free radicals in the body.
“This can reduce the risk of disease and slowing down the ageing process,” he adds.
In addition, green tea contains L-theanine, an amino acid that works with caffeine to improve focus and concentration while promoting a calm, relaxed state of mind. So you’ll experience less of the caffeine rush you get from coffee.
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Rowan says that you can enjoy green tea hot or iced, or even get creative by adding it to healthy baking or ice cream.
Green tea bags, 75p, Tesco
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