How to eat healthy on a budget

How to eat healthy on a budget

Healthy eating doesn’t have to be superfoods and supplements.

Keep you and your family fighting fit with these top tips for healthy eating on a budget.

Sneak in some citrus

Find ways of adding citrus fruits to your meals to up your intake of Vitamin C and fight off coughs and colds.

Most citrus fruits are sweet, juicy and readily available. Go for oranges, grapefruit, lemons and mandarins; you’ll pay low prices while they’re in season. To get an even bigger hit of the Vit, try chilli peppers, capsicums and kale.

Tips to get your daily vitamin C:

  • Add kiwifruit to your cereal or porridge for a morning boost.
  • Toss mandarin wedges, walnuts and a handful of pumpkin seeds through a leafy green salad.
  • Save on salad dressing by making your own. Whisk together 3 tblspns of lemon juice, 5 tblspns olive oil, 1 garlic clove, crushed, and salt and pepper to taste.
  • Add a spoonful of honey and lemon to hot water with ginger for a warming tonic.
  • Try this recipe Crispy Seasoned Bread with Feta and Roast Capsicum.

Garlic Goodness

Garlic’s antibiotic properties make it great for fighting chest infections, coughs and congestion. Raw garlic is best, but if you’re worried about garlic breath, try these ideas.

  • Stir finely chopped garlic into stews, soups, casseroles, curries and pasta sauces.
  • Include a sprinkling of finely chopped garlic in homemade dips or spreads such as aioli, salad dressings, salsa or guacamole.
  • Make garlic bread.
  • Try our warming Vegetable curry.

Rhubarb rhubarb rhubarb…

Did you know rhubarb is packed with antioxidants and fibre to keep your digestive system healthy.  We’ve also heard its rich in vitamins C and K to help your kidneys and liver. Use only the stalks as rhubarb leaves are poisonous. Don’t know what to do with this funny looking veggie?

  • Stew it, then have it with cereal, hot porridge or mix it through plain yoghurt.
  • Pop it into an apple or pear crumble for a warm, sweet and tangy dessert.
  • Mix finely shredded stalks with leafy greens in a salad.

Lovely Leafy Greens

You may have to sneak them into the family meal but its well worth it – not only do leafy greens help you stay young, protect eyes and boost bone health, they also help lower cholesterol and prevent colon cancer.

Grab your kale, lettuce, rocket leaves, parsley, spinach, beetroot tops and slip them into smoothies, pizza toppings or serve them in a salad.

Tasty ways to eat greens:

  • Try a poached egg on a bed of cooked silverbeet for breakfast
  • Mix lettuce and watercress with tinned tuna and avocado. Drizzle with a dressing of lemon juice for a nourishing lunch time treat.
  • Add spinach or kale to an omelette with herbs like coriander or basil for flavour.
  • Try these Chicken and mango chutney jaffles.

Brilliant Broccoli

Broccoli is a food superstar. It’s a major cancer fighter and has the most concentrated source of vitamin C, making it perfect to combat winter ailments. Done right, broccoli doesn’t have to be boring. Try these tasty tips:

  • Baked broccoli florets - Toss with olive oil, salt & pepper, and some grated cheese.  Place in a baking dish and sprinkle with a bit of chopped garlic and breadcrumbs. Bake for 15 minutes until tender.
  • Stir-fry broccoli, cauliflower and carrots with garlic and ginger in a little olive oil.  Add green coriander and thyme for fresh flavour.
  • Try this recipe – Lemon pepper grilled salmon fillet

Tasty Tamarillos

Tamarillos, also known as tree tomatoes, are a fantastic source of vitamin A, which helps strengthen your immune system against infections and reduce risk of getting infectious diseases.

How to eat more tamarillos:

  • Cut into wedges and serve with a cheese board.
  • Stew with apples to make a delicious dessert topping.
  • Use in meaty stews or casseroles instead of tomatoes.