Has December wiped you out? Financially and nutritionally?
Stock up on these staples and then buy seasonal fresh vegetables at the market to have a detoxifying and nutritious January on a real budget.
Herbs and Spices
Dried chillies, fresh garlic, turmeric powder, fresh ginger root, fresh parsley and lemons – these are all powerful immune supporters and healers. Add them liberally to everything!
Tinned chopped tomatoes make a quick and easy sauce for pasta, tinned beans and lentils. For a super quick soup, blitz with fresh herbs, garlic and turmeric fried onions.
Flax and Chia Seeds
Flax seeds are rich in vital omega-3 fatty acids, add to porridge or ground up into smoothies. Chia seeds are packed with antioxidants and vitamins, they are low in calories, soak overnight in water and mix with chopped fruit.
Bananas boast a huge dose of potassium and vitamins A, C, and E. Freeze them when they get too ripe (take skins off first obvs…) then use in smoothies or eat like an ice-lolly for a snack.
RAW Cider Vinegar
Add a teaspoon of RAW cider vingerar in warm water first thing in the morning to alkalise your body, enhance digestion and promote clearer skin. Use in dressings too.
Frozen Veggies and Berries
On nights when cooking just isn’t an option, turn frozen veggies into quick nutritious dishes: heat with veggie stock, parsley and chili, then blitz for a healthy soup or add to left over lentils with a tin of tomatoes and some garlic, then bake.
Frozen berries can seem costly, but they don’t go off so stock up when you see them on offer to use in smoothies or on porridge.
Nuts might not top your list of what’s considered frugal, but a few almonds can go a long way nutritionally. Soak overnight to activate, then roast on 140° for an hour and store in airtight jars. Add chopped almonds to salads, porridge, or for a crunchy topping, add to Raw Zucchini Pasta and baked sweet potatoes.
Lentils, Beans and Brown Rice
Eat brown rice with either lentils or beans as when eaten together they pack a protein punch. Use lentils to make a quick soup or stew. Make spicy bean chili to use as a topping for baked sweet potatoes. Use brown rice and leftover vegetables to make stir-fries.
Try Bircher muesli, great to take with you when you’re on the go. Soak oats, flax seeds and chia seeds overnight in water or juice. Add grated apples and top with chopped almonds.
The versatile sweet potato is a powerhouse in the vegan world. They can be baked whole, stuffed, roasted in cubes and added to quinoa pasta, blitzed for soups or mashed as aside.
Redemption’s Courgette Pasta con Pesto
Impress for less! – Serves 2
- 4 courgettes
- 1 punnet cherry tomatoes
- 1 lemon, zested
- 1/2 cup almonds (extra chopped for garnish optional)
- 1 bunch basil
- 3 tbsp nutritional yeast
- 3 cloves garlic
- 1/4 cup olive oil
- Salt and pepper to taste
Make courgette noodles with either a spiraliser or cut by hand.
Wash and cut tomatoes in half.
In a food processor add almonds, garlic, basil, lemon, nutritional yeast and olive oil until smooth.
Season with salt and pepper – to taste.
Combine the pasta, tomatoes and pesto.
Serve with chopped almonds if using.