I bet that you can walk into any supermarket in the UK and find loose bananas, carrots and sweet potatoes. These three ingredients are inexpensive, packed full of nutrition and the starting point for so many wholefood recipes.
Bananas are my favourite fruit and I have one for breakfast every day. Bananas are an excellent source of potassium, vitamin B6, vitamin C and fibre. I love bananas when they’re fully yellow with plenty of brown spots, that’s when you know they’re ripe and ready. My favourite way to use bananas is mashed up and cooked with oats, ground flax seed, chia seeds, peanut butter and almond milk to create an amazingly filling bowl of porridge. Add a sweetener and various toppings and you’re set for a cracking morning. At the weekends, I might whizz up frozen banana chunks to make a smoothie, or blend it together with flour and almond milk to make a thick pancake batter.
I happen to think that carrots are very underrated as a vegetable, they’re so delicious! They’re a home grown crop, cheap and are available year round. Carrots are full of amazing vitamins, including the anti-oxidant beta-carotene which is great for healthy skin. I eat raw carrots every week, but I like to cook with them too. I make long strips using a vegetable peeler to use in my favourite satay dish, roast baby ones for a salad or in a lentil-based curry. Indian spices have a real affinity with carrots, especially cumin.
Sweet potatoes are the new kid on the block. I’ve noticed that they’re come down in price since I first started buying them, probably due to their growing popularity. Another great source of beta-carotene, sweet potato also works great with Indian spices in a curry, or roasted with cumin and paprika to make wedges. I love coconutty sweet potato mash too, it’s excellent with jerk fish or chicken. I know some people pair them with sweet flavours, like maple syrup and pecan, American-style, but I’m not brave enough to try this! I prefer savoury flavours with my sweet potatoes, like in a gorgeous soup. I have a recipe to share at the weekend featuring baked sweet potato, so stay tuned!
I hope this post has shown that eating healthy doesn’t have to be expensive. You can pick the cheapest vegetables or fruit in the aisle and still be getting in a good dose of nutrition. What’s your favourite fruit? Is there a particular vegetable that’s cheap in your country? Tell me all about it in the comments section below, or come share ideas over on Instagram.
PS Click the links for Boo Wholefoods recipes or more information about the veggies and fruit featured.