Mothers keen to keep their families fit this year have revealed which budget-friendly healthy foods they stock up on to cook nutritious meals, without compromising on taste.
Sharing their shopping lists on Australian household blog The Healthy Mummy, the women named the cheap but versatile ingredients they load their pantries with to make everything from seafood pasta bakes to vegetarian Shepherd’s Pie.
Buying frozen berries over freshly picked produce will save you money in the long run, without skimping on nutritional value, while building meals around brown rice instead of white will give your body and bank balance something to thank you for.
Choosing canned fish and tinned vegetables is a savvy way to keep dishes equally low in cost and calories, while mashing kidney beans rather than classic potatoes will leave your waistline slim and your budget firmly in check.
Mothers keen to keep their families fit this year have revealed which budget-friendly healthy foods they stock up on to cook nutritious meals, without compromising on taste – including frozen berries, which have longer shelf lives than their freshly picked counterparts but just as many nutrients
1. CANNED FISH
Canned fish like tuna, sardines and mackerel are rich in protein and an array of other essential nutrients, including Omega-3 fatty acids which improve eyesight, enhance skin radiance and reduce the risk of stroke and heart disease.
Brine or freshwater varieties of tinned salmon or tuna are both nutritious and cost-effective, starting from as little as $1.15 per can from major supermarkets like Coles and Woolworths.
Fish cakes, seafood pasta, chowder and a range of salads can all be made using canned fish as the main ingredient, making it a versatile option that’s easy in the kitchen and gentle on your bank balance.
Fish cakes, seafood pasta, chowder and a range of salads can all be made using canned fish as the main ingredient, making it a versatile option that’s easy in the kitchen and gentle on your bank balance
2. KIDNEY BEANS
Beans of all varieties are loaded with fibre and protein and rank low on the glycaemic index, which means they release energy slowly over long periods of time to keep you feeling fuller for longer.
Kidney beans are a particularly good source of plant-based protein, as well as being rich in a plethora of minerals that aid weight loss, promote colon health and regulate blood sugar levels.
And at 80 cent per can, they pack equal punches on nutrition and value.
Mash beans as a low calorie alternative to mashed potatoes, toss them on top of salads or cook them in soups and stews.
3. LENTILS
Whether dried, tinned or ready-cooked, lentils are low in fat, extremely filling and jam-packed with protein and minerals, as well as being supremely cheap, at just 80 cent per can.
They are a rich source of iron, essential for healthy digestion and a proper functioning immune system, and potassium, which reduces blood pressure, protecting the body against stroke and heart attacks.
Lentils are widely used in Indian and Mexican cuisine, and work well in everything from curries and stew to soup and tacos.
Lentils are low in fat, extremely filling and jam-packed with protein and minerals, as well as being supremely cheap, at just 80 cent per can
4. BROWN RICE
Packed with fibre, wholegrain brown rice lowers cholesterol, moves waste through the digestive tract and promotes fullness, all while containing considerably less calories than its refined, white counterpart.
A staple in cuisines across Asia, Latin America and the Middle East, brown rice forms the basis for an endless array of dishes, from chilli and stir-fries to curry and nasi goreng.
And with 750gram bags starting from $3, it’s a winner for versatility and value.
5. BANANAS
Delicious and nutritious bananas are a staple in many Australian pantries, thanks to their low-calorie, high-nutrient content full of vitamins and minerals.
Bananas have been proven to reduce swelling and inflammation, protect against type 2 diabetes and aid weight loss, as well as strengthening the nervous system and increasing the production of white blood cells which fight infection.
Use them on top of breakfast cereals, to sweeten desserts or as standalone snacks.
At just 90 cent each, few foods come close for overall value.
6. FROZEN BERRIES
Frozen berries are another budget-friendly pantry staple often overlooked, because people mistakenly believe they contain less nutrients than their freshly picked counterparts.
Blueberries and raspberries – whether fresh or frozen – are a low-calorie, nutrient-dense source of dietary fibre, which boosts digestive health and reduces the risk of developing chronic conditions like cancer.
In financial terms, frozen berries are always the smarter choice because they keep fresher for longer, giving you considerably more bang for your buck.
Prices are generally lower, with a 125gram punnet of fresh blueberries costing $3 while a 500gram bag of frozen mixed berries comes in at $4.
Scatter them over yoghurt or throw them in a blender to make a fruit smoothie, for a healthy take on snacks and desserts.
Few foods can beat bananas for health benefits and overall value, at just 90 cent each
7. SWEET POTATO
Packed full of fibre and beta carotene – an antioxidant which improves eye health and vision – sweet potato is enjoying its time as the low-cost health food of the moment, with prices starting from $3.50 per kilogram.
Sweet potatoes are a rich source of minerals like iron and calcium, essential for strong bones and a healthy immune system, as well as vitamins B and C, which promote smooth digestion and brain health.
Mash with garlic and milk, roast in cubes or bake with paprika and cinnamon for a healthy take on hot chips.