HEALTHY EATING ON A BUDGET

We are all very conscious that food prices are soaring at the same time as our budgets are being squeezed with energy and fuel increases. Prices are rising between six and 15% and more price hikes are expected.

So how can we manage food bills without compromising healthy eating?

These are my top 12 tips to help you through the summer months and beyond.

1.     Pulses like chickpeas are a good source of protein and a cheaper alternative to meats and fish. To save even more money buy the dried versions, rather than tinned. You get the equivalent of ten tins of pulses in a 1Kg bag which equates to 25p a tin. Just allow more cooking time, cook in bulk and freeze or keep in the fridge to eat over several days. 

2.    You can use the liquid from a tin of chickpeas (aquafaba) as an alternative to egg. Vegans already know this but if you’re making a cake as a treat, keep the strained liquid for this purpose instead of fresh eggs.

3.    Whilst we may be tempted by the exotic fruits in the supermarket, stick to seasonal and local. Drop the pineapples, kiwi fruit and melon and choose UK grown apples and pears. 

4.    Why not go fruit picking? Pick your own is a far cheaper way to buy fresh in season fruit - and vegetables and it can be fun, especially with children. 

5.    If you have fruit that is beginning to turn, freeze in slices and add to (protein rich) smoothies. Even bananas can be frozen in this way. 

6.    Use your local farm shops and farmers markets to buy lower cost seasonal produce.

7.     At markets, look for the less perfect produce which is sold at a fraction of the cost of supermarket produce. Supermarkets tend to display perfect looking vegetables and fruit only, but shape and dirt don’t matter!

8.    Having a family roast chicken dinner? Ensure you take off all the meat and keep for a curry or casserole for the next day. Use the chicken carcass to make bone broth, adding a few vegetables and stock. This is highly nutritious and is a great gut loving food too. You can freeze in ice cube trays and then add to stocks, soups and casseroles for a nutritious hit.

9.    To maintain your oily fish intake without buying fresh, choose tinned fish like sardines. Far cheaper and high in those important essential fats.

10. Do you ever eat liver or kidney? These are the forgotten foods our parents and grandparents served up every week and sold cheaply at butchers. Liver is one of the most nutritious foods available, high in iron, vitamin A and folate. Don’t be squeamish, give it a try. 

11.  Love your spices? They are anti-inflammatory, full of antioxidants and much more, however the little pots in supermarkets are expensive. If you have an Asian store nearby, you can find spices in large packets at a fraction of the cost.

The same health benefits apply to herbs too. Visit a garden centre and grow herbs in pots either outside or on a window ledge. They will provide herbs all summer long and then they are free!

Caroline Peyton can be found here - https://www.peytonprinciples.com