Budget-Friendly Healthy Eating

Eating nutritious food doesn't have to break the bank. If you plan ahead and shop wisely, you don't have togo over budget to fill your plate with tasty, healthful food. This is a guide to meal planning, inexpensive buying, and UK-friendly recipes.

1. Smart Shopping Techniques

a) Invest in House Brand Items

Why Does It Work: Supermarket own-brand items, such as Tesco, Sainsbury's, or Aldi alternatives, are frequently significantly less expensive than well-known names while being just as good.
What to Buy: Pasta, frozen veggies, beans, oats, and own-brand canned tomatoes.

b) Stick to Seasonal Vegetables

Why it works: Purchasing fruits and vegetables in season reduces expenses and helps out nearby farmers.
UK's Seasonal Selections: Radishes, asparagus, and spring onions
strawberries, courgettes, and broad beans in the summer
Pumpkins, apples, and leeks in autumn, swedes, cabbage, and Brussels sprouts in the winter.

c) Shop at Superstores with Discounts

Why It Works: Healthy items, including fresh produce and grains, are incredibly affordable at stores like Iceland, Lidl, and Aldi.
Pro Tip: Look in supermarkets' discounted aisles (yellow stickers) for fresh produce that is almost out of date but still edible.

d) Opt for Frozen

Why It Works: Fruits and vegetables that are frozen are just as nutrient-dense as those that are fresh, and they don't go bad as quickly.
The best-frozen foods available in the UK are fish fillets, frozen peas, spinach, berries, and mixed veggies.

e) Make a List and Plan Your Meals

Why It Works: Making a list before you shop and planning your meals for the week can help you stay within your budget and prevent impulsive purchases.
UK Tip: To cut expenses and food waste, use apps like Too Good To Go to obtain reduced food from nearby stores and takeaways.

Pro tip: Don't shop for groceries when you're hungry. It influences your purchasing decisions, causing you to buy unnecessary items.

2. Cost-Effective Meal Prep Tips

a) Maximise Your Use of Leftovers

How It Saves: Make fresh meals out of leftovers. For instance, toss leftover Sunday roast into salads or wraps.
Pro Tip: Roast extra vegetables or potatoes to use in soups or omelettes the following day.

b) Bring Your Own Food to Eat

How It Saves: Make your own snacks rather than grabbing store-bought ones. Carry hummus-topped veggie sticks, homemade oat bars, or bits of almonds or flapjacks.
Snack ideas: sliced fruit, handmade popcorn, or wholegrain crackers paired with cheese.

Here's an example of Budget-friendly recipe- 

I usually make this curry once a week or more, especially when I have to scavenge the food cupboard because my fridge is empty.

Simple Curry with Chickpeas
About £1 per serving.

Ingredients list:

1 can (400g) of drained chickpeas
1 sliced onion 
2 minced garlic cloves
1 tablespoon Madras curry powder/ paprika powder 
1 can of chopped tomatoes
 400ml tin of coconut milk
Spoonful of vegetable oil
150g of frozen or fresh spinach
Brown rice cooked and ready to eat
Method-

In a large pan, heat the oil. For five minutes, sauté the garlic and onions.
Stir for a minute after adding the curry powder. Stir in coconut milk and canned tomatoes.
After adding the chickpeas, simmer for ten minutes. After adding the spinach, simmer for a further two minutes, or until it wilts.
Serve with brown rice.

Making wise decisions and using inexpensive ingredients creatively are key to eating healthily on a tight budget. Make sure to stock up on flexible pantry staples such as pasta, lentils, and canned tomatoes, and make use of seasonal and frozen food. Meal planning, bulk cooking, and minimising food waste will allow you to eat wholesome, delectable meals without going over budget.

Cheers to budget cooking! 🌱