Purchasing unique foods, superfoods, plant-based foods and whole foods in general can be quite expensive, I’ll be the first to admit. BUT it doesn’t have to be! You can navigate your own kitchen, markets, and bulk bins to continue living a healthy lifestyle eating whole foods. Today I’m going to share with you a “How to” series for Healthy Eating on a Budget.
HOW TO EAT HEALTHY PLANT-BASED AND WHOLE FOODS ON A BUDGET.
This has been a highly requested blog post for quite some time now, for good reason. All of us want to and should be able to, eat healthy whole foods as much as possible without spending our savings. Healthy eating can be an investment, but it’s an investment to your health which is the most important investment of all. Regardless if you’re on a budget or not, these are amazing ways to eat healthy, plant-based, and whole foods- tips that I live by every week when I’m making a trip to the market!
Having a large family I'm aware that shopping for healthy food can become quite costly, and I’ve had to sharpen my skills in the past year with shopping in a more budget friendly way. Here’s what has helped me shop smart and still consume healthy foods daily.
1. BEFRIEND BEANS
Beans, lentils, legumes, pulses- whatever you may call them, are all fantastic ways to bulk up any meal in terms of volume, but also with calories and nutrition without costing you much. Dry pulses are great to purchase in bulk and store well in airtight containers or mason jars.
2. PRIORITIZE ORGANICS
Stick to the “Dirty Dozen” list for the top foods that should ideally be purchased organic, that will help decrease the overall amount of “having” to purchase all organic produce.
Buy in bulk as often as possible. At first you may think you’re spending a lot of money on bulk specialty items, but when you breakdown the costs/serving you’re actually saving money in the long term. For example, I always buy spirulina, chia seeds, hemp seeds, and other “superfoods” in bulk. This can also be applied to your beans, grains, and other produce items.
4. SHOP SMART
Frequent wholesale stores, your local farmers markets, a community garden, or pick up gardening yourself. Wholesale stores are stepping up their game when it comes to offering high quality foods in bulk, organic produce, and even organic animal proteins if you incorporate those.
If you can’t buy it, try to grow it! Growing gardens, whether personal gardens or communal gardens, is a great way to have local, seasonal, and healthy food right at your fingertips. It also is a great teaching/learning experience for everyone in the family.
Remember the season! Trying to get strawberries in the dead of winter is ridiculously expensive - plus they don't taste great, in comparison to purchasing them when they’re perfectly ripe and local to your region in the summer.
Don’t neglect the frozen isle of your supermarket. First, I’m not a fan of highly processed frozen starters and meals, what I’m referring to is strictly the frozen veggies and fruits with nothing added to them. If you’re shopping for frozen raspberries, the only ingredient should be… frozen raspberries.
8. BATCH COOK
Cooking in bulk or large batches will not only save you a tremendous amount of time for the week ahead, but it can also help you prepare meals using all your bulk purchased items for later by simply freezing.
9. SKIP THE “SUPERFOODS”
I know superfoods are all the rage now and I use them regularly, but there are no need for superfood powders. Don’t forget the not so glamorous and highly publicized superfoods like broccoli, red peppers, kale, romaine lettuce, sweet potatoes, etc. All whole foods are “super”foods in my book! The key is to eat a rainbow of foods.
10. NUT AND SEED LOVE
Start cooking with nuts and seeds, not only are they calorically dense but also nutrient dense for a very small amount. I often buy nuts/seeds in bulk, not only because I’m constantly using them in recipes, but because they’re so easy to top onto salads, make your own nut milks with, add to desserts, etc.
Befriend beans, flour power, and cupboard organisation! Tips for eating healthy on a budget by Emma Olliff Nutrition
CLICK TO TWEET
Whenever possible, make your own version of the shop bought. Including hummus, granola, soups, nut milks, ice creams, smoothies, juices, etc. You’re often paying for the convenience and brand rather than the actual ingredients. did I mention it’ll be much healthier? Well it will be!
12. MAKE YOUR OWN FROZEN MEALS
Cooking large batches of beans and lentils, then freezing them is a great way to save yourself time and cook on a budget. Other ideas include cooking rice, roasted vegetables, or proteins of your choice and freezing them in tupperwares to be reheated.
13. BE LAST
Purposefully try to catch the tail end of farmers markets, most often farmers are willing to negotiate a bit more because they’d ideally like to share their produce with someone rather than bring it back home!
14. MEAL PLAN
Preparing meal ideas for the week ahead not only saves you time, but can help save you money by purchasing only the necessary ingredients you need.
15. MAKE A LIST
Prioritise the foods and items you need by making a list before you leave the house. This helps cut down on impulse buys and keeps you on track with the meals you’ve planned!
16. CLEAN OUT YOUR CUPBOARDS
It’s smart to clear the house with foods and goods that can easily be donated that don’t necessarily mesh with your goals and lifestyle. It’s also a great way to take inventory of what you do have to prioritize your next food shopping trip.
18. MAKE YOUR OWN CONDIMENTS
Using frozen or leftover fresh fruit is a great way to make your own canned jams for several months ahead. You’re not wasting any fruit by discarding, but reusing! Check out my recipe for Choco-Nutty Spread to get you started.
19. BE SMART ABOUT STORAGE
Storing your bulk items in airtight containers like mason jars are great ways to keep your grains, nuts, seeds, and beans optimally fresh. Arrange your refrigerator in a way that air is well circulated and keeps everything nice and fresh. I find it useful to store all my greens in large bags or bins to keep them fresh versus keeping them in store bought packages or wrappers.
20. FLOUR POWER
Make your own flours! By purchasing grains, nuts, and seeds in bulk you can easily use a blender or grinder to make your own flour. Store in a mason jar in the fridge to keep it optimally fresh.
What was your favorite tip today? Share and comment below, I’d love to hear what you all think of these tips and more “how to” blog posts you’d like me to cover. I hope these tips help you on your next trip to the store!
Your guide to living whole and well. Emma Olliff is a Registered Nutritional Therapist, wellness expert, food lover, and advocate for healthy living!