Nutritionist reveals the CHEAPEST vegetables you should stock up on this winter to save at the checkout – and they’ll help your waistband too
- A top nutritionist has shared the low cost, healthy vegetables to eat this winter
- Dietitian Susie Burrell revealed her budget-friendly swaps to make at the shops
- She said cauliflower is an affordable alternative to broccoli which is $10 a kilo
- Carrots are a cheaper swap and are more nutritionally dense than for zucchini
- Fresh or frozen kale is only $4 a bunch and packed with vitamins and nutrients
- Susie said to opt for beetroot over capsicum and tinned instead of fresh tomato
With the price of fresh produce on the rise, a top Australian nutritionist has revealed which vegetables to add to your shopping list this winter that are low in both calories and cost.
Dietitian Susie Burrell, who has two honours degrees in nutrition and dietetics and psychology, said there are many switches people can make if their favourite vegetables are over budget.
She said instead of broccoli for $10 per kilo, cauliflower is a much cheaper and healthy substitution while tinned tomatoes can be more flavoursome and affordable than fresh varieties.
Sydney dietitian Susie Burrell (pictured) has revealed which vegetables to add to your shopping list this winter that are low in both calories and cost
‘Carrots are rich in antioxidants and can be made as snacks, blended into soups or smoothies or roasted compared to zucchini which is much lower in nutrients overall,’ Susie said
Cauliflower’s go for $4-$5 each at most major supermarkets and have many of the same nutritional benefits as broccoli.
Susie’s budget vegetable swaps
❌Instead of broccoli for $12 a kilo
✅Buy cauliflower at $4-$5 each
❌Instead of fresh tomatoes for $10-$14 a kilo
✅Buy canned tomatoes for $1-$2 a tin
❌Instead of lettuce for $6-$12 a head
✅Buy kale for $4-$5 a bunch or $1-$2 frozen
❌Instead of zucchini for $10-$12 a kilo
✅Buy carrots for $1-$2 a kilo
❌Instead of red capsicum for $10-$12 a kilo
✅Buy tinned beetroot for $3 a kilo
‘Broccoli is a superfood, rich in anti cancer molecules, Vitamin C and fibre but so is cauliflower at half the price,’ Susie told FEMAIL.
‘Plus cauliflower makes a low carb rice alternative that can easily be made onto a tasty risotto.’
With fresh tomatoes costing $10-$14 per kilo, Susie said tinned tomatoes for $1-$2 a can is a perfect swap.
‘Not only is it hard to find fresh tomatoes that are flavoursome but canned tomatoes have been cooked, which means they offer the nutrient lycopene, known for its power anti cancer action especially for prostate cancer,’ she explained.
Susie recommended opting for fresh or frozen kale rather than lettuce.
‘Kale is one of the most nutrient dense greens you can find with exceptionally high amounts of nutrients including Vitamin C, beta carotene, and Vitamin K making it a smart daily addition in smoothies, stir fried or soups,’ she said.
Carrots are only $1-2 a kilo, far more nutrient dense and a versatile vegetable for all sorts of meals Susie said.
‘Carrots are rich sources of the antioxidant beta carotene and can be made as easy snacks, blended into soups or smoothies or roasted into chips compared to zucchini which is much lower in nutrients overall,’ she said.
While red capsicum is rich in Vitamin C, Susie said the price and quality are ‘highly variable’.
‘Beetroot on the other hand is just as nutrient and specifically shown to have a positive effect on blood pressure making beetroot based juices and smoothies a smart choice for those with high blood pressure,’ she said.
Recipe: Parmesan and herb crusted carrot chips
3 large carrots
1/4 cup grated parmesan
1 tbsp extra virgin olive oil
1 tsp garlic powder
1 tsp dried oregano
Tzatziki to serve
1. Preheat the oven to 200C and line a baking tray with grease proof paper
2. Cut each carrot into 16 long pieces
3. In a large bowl, combine carrot chips, parmesan, oil, garlic and oregano and mix to coat the chips in the seasonings
4. Arrange the coated chips on the baking tray, leaving space between each chip
5. Bake for 15-20 minutes and serve with tzatziki dip