budget superfood swaps
Eating well on a budget can be challenging. Here we show how to get the nutritional benefits of often overpriced superfoods at a fraction of the cost
words SARAH LIENARD recipes SOPHIE GODWIN nutritional analysis KERRY TORRENS photographs SAM STOWELL
SWAP…
…FOR Both these leafy greens are rich in chlorophyll, amino acids and vitamins C, E, B and K. They also contain beta-carotenes, as well as lutein and zeaxanthin (for eye health). But rocket also provides glucosinolates, which help to protect against cancer. Try our recipe, opposite.
WHEATGRASS
ROCKET
MACA POWDER
Maca root powder and purple sprouting broccoli both come from the cruciferous vegetable family (as do cauliflower and cabbage) and are rich in anti-cancer compounds, as well as calcium, magnesium, iron and vitamin E. Including cruciferous veg regularly in your diet will help to balance hormones, especially oestrogen, and support energy levels. Try our recipe, overleaf.
POMEGRANATE
These are both rich in antioxidants, which protect us from the damaging effects of day-to-day stressors and also help to regulate blood pressure and boost circulation. They are a source of fibre, potassium, vitamin C and B vitamins, including heart-friendly folate. The beetroot leaves are also a good source of vitamin K. Try our recipe at bbcgoodfoodme.com/ recipes/beetroot-falafel.
GOJI BERRIES
Both berries contain protective antioxidants, including anthocyanins, which are good for your heart and have anti-ageing properties. They also supply carotenoids, including beta-carotene, which the body converts to vitamin A for healthy skin, eyes and a strong immune system; and lycopene, which protects the skin against UV damage. Try our recipe at bbcgoodfoodme.com/ recipes/cranberry-chicken-salad.
CRANBERRIES
COCONUT OIL
These saturated fats are stable at high temperatures, making them good choices for high-temperature cooking. However, like all fats, they should be consumed in moderation. Butter supplies some of the useful fats (medium-chain triglycerides) that coconut oil is famed for (although at lower levels). Try our buttered sweetcorn & squash recipe at bbcgoodfoodme.com/ recipes/buttered-sweetcorn-squash.
BUTTER OR GHEE
70 BBC Good Food Middle East January 2020
PURPLE SPROUTING BROCCOLI
BEETROOT
Food styling BECKY WILKINSON | Styling SARAH BIRKS | Illustrations GEORGE BLETSIS
S
o-called ‘superfoods’ can be expensive, but you don’t need to splash the cash to eat a healthy and balanced diet. While there is no single ‘miracle’ food that will give you all the nutrition you need, these cheaper, everyday ingredients are a great way to give your body a nutritional boost. They have a similar nutritional profile to their more costly counterparts.