Culture Health

    Six budget-friendly ingredients for good health

    24 July 2016

    Choose foods packed with goodness but kind on the wallet — it is a simple message, and one that nutritional therapist and television presenter Lowri Turner swears by.

’The best way to eat healthily and financially stealthily is to buy local, seasonal produce, or tinned and frozen vegetables that are kept in their superior picking state,’ she says. ‘Better still, grow your own.’

So, frequent farmers’ markets to find produce at its freshest, tastiest and most potent, and squirrel away any tinned goods selling on ‘special’ at the supermarket.

    The added benefit of Turner’s picks is that as vegetables, herbs and spices they are low in calories but pack a powerful, vitamin-rich punch.

    Mint, parsley and coriander
    Why? Gram for gram, herbs pack in more nutrients than all other vegetables.

    Fresh herbs are an excellent source of vitamin A, which boosts the immune system and is essential for healthy cell growth — skin, hair and nails. Vitamin K is good for brain function. Use herbs in soups, stews, salads and with all or any meat or vegetables.

    Why? These disease protectors come in many varieties. They are chock full of proteins, vitamins, and minerals. Many varieties contain good-for-your-bladder selenium and, like us, produce vitamin D when exposed to sunlight. Oyster mushrooms are a good source of iron. Plus, they are low in calories – for example, six medium white have just 22. Delicious in soup and risotto, or simply cooked in butter and herbs on toast.

    Lentils, beans, peas
    Why? They are cheap and nutritious. A pulse is an edible seed that grows in a pod. They are cheap, low-fat sources of protein, fibre, vitamins and minerals, and they count towards your recommended five daily portions of fruit and vegetables. And they can be added to stews, chilli con carne and soups.

Chilli peppers
    Why? They are the vitamin C, A and beta-carotene powerhouse.

    The bright colour of red chilli peppers signals their high content of beta-carotene, or provitamin A. Two teaspoons of red chilli peppers provide about six per cent of the daily value for vitamin C and more than 10 per cent of the daily value for vitamin A. Use them in soups, salads and chilli con carne to lift flavour and add depth. Remember to wash your hands after preparing.

Tinned produce
    Tomatoes, kidney beans, corn, chickpeas
    Why? They have a high antioxidant content packing a powerful vitamin punch. While some vegetables and legumes lose nutrients in the canning process, others’ healthy compounds increase. Canning calls for heating, which causes certain raw vegetables, such as corn and tomatoes, to release antioxidants and make them more available.

    Broccoli, cabbage, Brussels sprouts, broad beans
    Why? Excellent source of fibre. Brassicas are a family of vegetables known for their disease-fighting substances. Like all veg, they are low in calories, fat and sodium. They also contain phytochemicals, which have a variety of health benefits, including apparent cancer-fighting properties. They are delicious served alone or with a Sunday roast.

    This article was written by Jane Druker for Be Healthy, the magazine for the Benenden community. For more healthy tips, visit