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By Jennifer Roche | with thanks to Tescohealthandwellbeing.com

Saturday, February 28, 2015.

Most of us think ‘superfoods’ are expensive and exotic products that we can only get from specialist shops. While this may be true of some items (spirulina, anyone?), it may interest you to know that many items on the superfood list are available in your local supermarket at a very reasonable price. Let’s take a look at the top 10 superfoods that won’t hurt your pocket.

What are superfoods anyway?

Superfoods have been defined as “a nutrient-rich food considered especially beneficial for health and well-being.” By that token, most healthy foods would qualify as superfoods but the name ‘superfood’ is often attached to foods that are especially rich in nutrients. While the likes of acai berries, goji berries, chia seeds and the like are still expensive, there are plenty of budget-friendly superfoods for you in your local supermarket. You can add these to your weekly shop for little extra cost. Check out the superfood list below and try the suggested recipes.

Lentils: Lentils are a rich source of protein and B vitamins. They are also high in fibre and are a low Gi food, meaning they are helpful in regulating appetite and blood sugar. Lentils can be added to a wide range of dishes and are a cheap and versatile food.


Try this recipe: Vegetable and lentil dahl with cashew nuts

Almonds: Almonds, along with other nuts and seeds, are packed with protein and are easy to eat on the go. Check out the baking ingredients aisle in your local supermarket where you can find these guys. Almonds are also high in monounsaturated fats, making them a heart-healthy food and just a few of these can go a long way, making them one of the best superfoods for snacking on. For more information on nuts and seeds, see this article: Handy superfoods - 10 nuts and seeds for better health.


Try this recipe: Toasted almond and pistachio couscous with grilled vegetables.

roast pepper and avocado salad

Avocados: These may be high in fats, but it’s worth noting that those are ‘good’ monounsaturated fats, making them an excellent heart-healthy choice. Avocados rival bananas in the potassium stakes, meaning they will keep your energy levels up long after you have eaten. Avocados are also rich in vitamin E, which is beneficial to your skin. So if you end up with an overripe avocado, don’t bin it, slather it on your skin for a low-cost facial treatment! Read more on the benefits of avocados here: Top 5 health benefits of avocados.


Try this recipe: Avocado and pumpkin seed salad with wholegrain crackers.

Kale: Kale is one of the nutritional heavy-hitters in our top 10 superfoods list. Along with its cousins broccoli, spinach, cabbage and cauliflower, kale is rich in iron, anti-oxidants and a host of vitamins and minerals. The good news is that it’s also an affordable superfood. Learn more about kale and its benefits in this article: 7 green leafy vegetables and their health benefits.


Try adding kale to this recipe: Linguine with bacon and steamed green vegetables.

porridge oats

Oats: Porridge oats are highly recommended as the basis for a healthy breakfast because they are low in calories, high in protein, fibre, and are gluten-free. Oats contain complex carbohydrates, which are broken down slowly over time so you are less likely to get hunger pangs if you eat them for breakfast. Porridge oats are a low Gi food, which is helpful in regulating blood sugar. They also contain beta-glucan, a fibre that helps in lowering cholesterol. Porridge oats are easily affordable and a small measure, teamed with milk and your fruit of choice, goes a long way.


Try this recipe: Banana, strawberries and almond porridge with cocoa.

Tomatoes: Loaded with lycopene, an anti-oxidant that protects the body from cell damage and ageing. Tomatoes contain a host of benefits and are a must for your shopping basket. The fact that they are inexpensive and available all year round makes them an even more attractive item to add to your list of superfoods. For more on tomatoes, check out this article: Top ten health benefits of tomatoes.


Try this recipe: Aubergine and tomato bruschetta.


Berries: Everyone knows that blueberries are one of the top 10 superfoods but that doesn’t mean that other berries should be ignored. Strawberries, raspberries, cranberries, cherries and gooseberries are all just as worthy to grace your plate too. These little fruits are packed with anti-oxidants and vitamins. To get the most bang for your buck, buy them in season when they are more affordable. Get the juice on berries in this article: Summer super-fruits.


Try this recipe: French toast with raspberries and greek yoghurt.

Sardines: Oily fish are where it’s at for heart-healthy fats. While salmon tends to get all the limelight in this area, the humble sardine is a more affordable alternative. These tasty little tiddlers contain more Omega 3 per serving than its bigger (and pricier) cousin, the salmon. They’re also packed with Vitamin D, are more sustainable and budget friendly. Try them with crackers, toast or salad for a deliciously light, healthy meal. For more on fish, read this article: It's hard to go wrong with fish!


Swap salmon for sardines in this recipe: Savoury salmon pasta salad.

turkey and tomato scrambled eggs

Eggs: In decades past, eggs suffered a great injustice, being labelled as unhealthy. Modern research reveals that, far from contributing to ill-health, eggs are relatively low in calories but high in protein as well as containing important vitamins and minerals. As the saying goes ‘an egg a day is ok’, so go ahead and add these to your superfood shopping list. Read more about eggs here: Eggs - good or bad?.


Try this recipe: Beetroot and egg salad with ciabatta.

Sweet Potato: Once only found in specialist ethnic shops, sweet potatoes are now commonplace in the fruit and veg section of your supermarket. This exotic cousin of the British spud is high in beta-carotene, a cancer-combating anti-oxidant. It’s also rich in Vitamins A, B6, C and D, as well as minerals iron, magnesium and potassium. Sweet potatoes are much larger in size than white potatoes, meaning one or two can go a long way at a family dinner. To find out more about sweet potatoes, check out this article: Fall in love with the benefits of sweet potatoes.


Try this recipe: Bacon and bean stuffed sweet potatoes.

So there you have it. 10 everyday foods that won’t break the bank, proving that enjoying superfoods and eating healthy doesn’t have to be an expensive business. Bon appetit!


Top Ten Superfoods that won’t Break Your Budget

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