Have you have dedicated yourself to a healthy eating plan but just don’t have a great deal of cash to splash on the latest ‘superfood’?
Many people worry about the affordability of eating healthily. Yes, this can depend on where you live in the world, and even which local area. But, usually there will be way more affordable budget foods in your local area, than you think you just have to know what they are and where to find them.
You most definitely do not need to splash out on those expensive and exotic berries with a name nobody can pronounce, or some other trendy “superfood”.
In this post we will go over the Top 10 Plant Based Superfoods on a Budget. The very same that I put in my own shopping trolley every week, along with the other nutritious plant based foods on this full grocery list that are delicious, versatile, and will keep you bouncing with health and vitality.
First, Let’s Talk About Batch Cooking
Having loads of spare cash really isn’t what you need to stay healthy. Yes, it may help, but it’s certainly not needed.
It’s so much more about putting in time to research (we nearly all have access to the internet these days) where to buy local produce from farms and markets. Also allocating more time for exercise and home cooking will help (which can be done in big batches, then frozen for those days when you have no time to cook).
This is one of the most helpful things you can do to save time. My own freezer is always full of leftover portioned, healthy meals ready to take out to defrost while I am at work. All you then need to do is put them in the oven and steam a few veggies, boil some pasta ,or toss a salad together. And, voila, dinner is served!
The best meals to cook and freeze in batches are:-
- Bean chili’s (check out this chocolate and cinnamon chili)
- Bolognese sauce
- Shepherd’s pie
- Lentil or pulse soups
- Pureed soups
- Homemade burgers
- Pasta sauces
- Make big batches of robust pink coleslaw that keep for up to 3 days in your fridge
Healthy Food Swaps
I know what you’re thinking. You can buy a bag of frozen chips for £1 right? Yes, they literally are as cheap as chips, but by the same token you can buy a packet of sweet potatoes for the same price. You can then make your own, much healthier and lower fat version with virtually no more effort, except maybe a bit of chopping.
This is just one example, of course. There really are healthy substitutes for every version of junk food imaginable. And, it’s much easier to make these swaps when you know what you’re looking for.
Try swapping your every day foods for the foods on the plant based superfoods list below. It will not only make you and your family healthier, but will also help you to discover new foods and different and exciting dishes.
Tying new things keeps you tastes buds alive and sizzling to the point where you will actually crave health foods like you used to crave junk foods. YES, this really does happen after you have broken your cycle of unhealthy food addiction, and naturally start listening to what your body needs.
Unless you’ve been living on another planet, then you will be well aware of the damage that sugar and trans fats wreak on your body. Especially if eaten to excess and on a long term basis.
We didn’t understand the true extent of this a few years ago like we do now. Yet so many people still over consume foods that can accelerate the aging process of the body on both the inside and out.
Eat lots of antioxidant rich foods to help negate this damage.
Why do we do it to ourselves?
Well, eating high fat and sugar foods triggers the release of feel good endorphins into the body (in some ways like a drug, though there is no real evidence that sugar is actually addictive in humans).
These endorphins are the body’s way of making sure it survives, by keeping you interested in sourcing out high calorie foods.
Unfortunately, this instinct can get out of control as you become addicted to the feelings of pleasure, rather than the sugar itself. Add to this a whole host of other potential reasons why we may over eat. This includes emotional eating to push down bad feelings, self-sabotage, and other psychological factors, then you can see why there is such an attachment to foods that make us feel better.
Breaking the Cycle of Binge Eating
- If you’re an all or nothing type who can’t just eat a few squares of chocolate but need to eat the whole bar, then you need to use the distraction technique until the craving passes. Go and read a book, do some exercise, eat a teaspoon of coconut oil (this works), do some housework, or meditate until you feel it’s gone. There will come a time when you will be able to control the amount you eat, but that’s not yet. As you become healthier this will happen naturally.
- If you’re at a point where you have more control, then have a little of what you fancy and leave it there. No harm done. Afford yourself a couple of small treats a day. And, be sure to ONLY have them if you know you are going to enjoy them, and not feel guilty afterwards as this defeats the object of a treat.
Top 10 Best Budget Superfoods
It’s worth noting that ALL of these superfoods have a much higher nutrient absorption rate when eaten alongside a little healthy fat such as nuts, seeds, avocado, olive oil or coconut oil (except the ones that already contain fats of course).
And most of these foods (apart from potatoes) are better when either eaten raw, or very lightly cooked to help keep their delicate nutrients intact, thus making them more healthful.
Learn more about the raw food diet here.
Avocados are a number one superfood. I would encourage you to try to consume 1/4 of an avocado a day in some form or another. You can chop them and add as a side to your meals, smash them onto toast with a squeeze of lemon, or simply add them to your smoothies to make them more rich and creamy.
Benefits:- Avocados are high in heart friendly monounsaturated fats, full of fiber and antioxidants, and contain vitamins K, E, C, B5, B6, Potassium and Folate. They are also low GI, making them a great food to help to keep blood sugar stable, which can also aid in weight loss.
On top of this, avocados also help to lower bad cholesterol, offer eye protection due to their high levels of antioxidants. They can also help with a weight loss diet, due to the fact they are full of fiber and low GI.
Avocados will help keep your blood sugar under control. This keeps you feeling fuller and satiated for longer, stopping those sugar cravings in their tracks.
2. ALL PULSES
Just think of all the different pulses out there. You’ve got lentils of various varieties, kidney beans, chick peas, pinto beans, cannellini, borlotti and black beans.
I’m sure you can think of more, but the point is they can ALL be used in place of meat to make many plant based dishes. This includes bean chili’s, hummus, bean burgers, falafel and chickpea curry.
Benefits:- As well as their impressive fiber and protein profile, pulses contain high doses of Zinc, Iron, Folate and Magnesium. And, their phytonutrients, tanins and saponins have antioxidant effects.
Pulses are also another low GI food, so perfect for dieters and people with blood sugar problems.
Check out more low GI foods.
3. SWEET POTATOES
Swap your normal frozen chips and white potatoes for sweet potatoes. You can chip them, mash them, roast them, or do pretty much anything you would normally do with your potatoes.
Benefits:- Sweet potatoes are one of natures highest forms of beta carotene, which is all down to their bright orange colour pigment. They drastically up your blood levels of vitamin A and antioxidants, and also contain high levels of other nutrients such as vitamin C, Manganese, Copper, and an array of B vitamins.
They are high in fiber and low GI, so again, perfect for helping to keep blood sugar stable. This is especially if you eat them alongside lots of other high antioxidant, low GI foods.
4. PEANUTS AND SUGAR FREE PEANUT BUTTER
Peanuts are a really inexpensive plant based source of protein that are easy to incorporate into any snack. Or, you can spread your peanut butter on a slice of wholegrain toast with a sliced banana for a wholesome, filling and tasty lunch.
Peanut butter is also great in smoothies, dressings for veggies and flapjacks, cakes and muffins.
Benefits:- High in protein, antioxidants, B-vitamins, copper, potassium, manganese, calcium, iron, magnesium, zinc and selenium, peanuts certainly have a host of health benefits.
Peanuts also contain resveratrol; an antioxidant well known for its anti aging benefits.
As with all nuts, 25% of a peanuts calories aren’t even absorbed by the body. Meaning, you can have more 😉
Blueberries offer one of the highest levels of phytonutrients out of ALL the common fruits and vegetables. And, they can be bought cheaply when in season, or frozen at other times of the year.
Add them to breakfast cereals, homemade quinoa porridge, or smoothies. Or, make ice cream from frozen blueberries by whizzing them up in a blender with chunks of frozen ripe banana and a little coconut milk. I
f you make it thick enough, it makes an absolutely delicious and healthy dessert too!
Benefits:- The health benefits of blueberries are simply astounding. They are high in antioxidants and heart friendly. Plus, their high antioxidant content neutralises free radicals to help offer protection from age related diseases.
Broccoli is one of the highest protein vegetables out there, and is something you should eat often. It’s such a versatile vegetable that can be sauteed with garlic, lightly steamed, added to stir-fries, or finely chopped and eaten raw in salads.
Benefits:- High in fiber and vitamins B6, B1, A, E, Potassium, Magnesium, Zinc, Calcium, Niacin, Omega 3 Fatty Acids and Iron. But, broccoli’s main superstar qualities come in its powerful anti carcinogenic compounds and nutrients.
It is a great detoxifyer with fantastic anti aging properties. Its nutritional profiles means it may also boost bone health, eye health, and immunity if eaten often alongside a healthy plant based diet in general.
7. FROZEN PEAS
Green garden peas are full of protein, and they are literally one of the cheapest veggies you can buy if you get them frozen.
The great thing about frozen produce is it’s usually a lot more cost efficient than fresh. And, it actually has more nutrients in it due to the fact it is almost always frozen immediately after it is picked, or harvested when it’s at its nutritional peak.
Fruits and vegetables lose their nutrients quickly after picking, so the faster they are picked and eaten (or frozen), the better.
Peas can be boiled and added as a side dish with any meal. Or, you can jazz them up with a squeeze of lemon juice and some flaked almonds (there’s another 2 more superfoods for you right there!).
Benefits:- The humble green pea boasts one of the most nutrient dense profiles so far on this list. In fact, it’s simply astonishing the amount of bang you get for your buck with peas, nutrition wise.
For starters, green peas are rich in vitamin K, C, E, B6, B2, Beta Carotene, Copper, Phosphorus, Manganese, Folate, Niacin, Molybdenum, Zinc, Magnesium, Iron, Potassium, Choline, Omega 3 and 6 Fatty Acids.
Peas also contain antioxidant and anti inflammatory properties. Plus, they are low on the glycemic index scale, so great for weight management.
As well as all these above mentioned wonderful benefits, peas have recently been found to contain unique phytonutrients called saponins which can pretty much only be found in green peas. And when combined with all their other nutrients, the benefits have been found to be far more outreaching than previously recognised.
Beetroot is another cheap and versatile super food that is full of nutrients. You can eat it raw, grated into salads, juiced, in smoothies, steamed or roasted. You can also juice beets with carrots and ginger for a fantastic immune and energy boosting veggie juice.
Beetroot is often used by athletes for its endurance qualities.
Benefits:-Beetroot’s bright red colour comes from its antioxidant compound betalain. It may also offer immune support, reduce bad cholesterol, and supports the liver by helping to prevent fatty deposits forming.
Bananas just had to go on the list, as you can usually buy a bunch of them for under a pound. Plus, they’re a filling and easy to eat snack on the go.
Great just to have in your bag in case of a snack emergency. A banana will fill a hole and stop you snacking on less desirable junk foods.
Benefits:- High in fiber, so another good food for dieters and weight watchers. Bananas are also helpful for depression and anxiety due to their high B Vitamin content (both of which are nutrients great for the central nervous system).
Along with all that, they are also a source of Potassium, Iron, Magnesium and Manganese.
Bananas may also help to lower blood sugar (especially the unripe ones), help with anemia, are anti aging due to their high levels of antioxidants, and are gut friendly because of their pectin and resistant starch that acts as a prebiotic that soothes IBS symptoms.
10. BAKED BEANS IN TOMATO SAUCE
Baked beans are a good old British staple that I’m not sure the rest of the world even knows about. But, these truly are a thing of greatness, any Brit will tell you that!
We eat these with everything and anything in the UK. If you’re stuck for a cheap, high protein and easy to prepare meal, then baked beans on granary toast is perfect.
If you can, buy the sugar free or lower sugar versions to make sure the benefits aren’t lost in that extra 4 TEASPOONS OF SUGAR that is in just one can of beans.
Benefits:- Baked beans full of Iron, Magnesium, Manganese, Potassium, Folic Acid and B6. They also contain more vitamins and minerals than red meat, making them a great substitute for vegetarians, vegans, or those just trying to cut their animal products down.
Baked beans are full of the antioxidants that help to fight free radicals in the body. And, when eaten 4 times a week may help to lower cholesterol (alongside other dietary changes of course).
They are also a fantastic weight loss food as they are low GI, high in protein and fiber, and are also low in fat.
As you can see, eating healthily for yourself and your family can be petty simple and inexpensive when you know what foods to add to your shopping list.
You should find all these ingredients in most major supermarkets or farmers markets.
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Here are some healthy eating meal ideas that you may find helpful too.