Top 5 cheapest super vegetables and recipes
The cheapest healthy veg
You may already knew most of them in the list. The point of this hub is to provide a list of super vegs that are not only healthy but also affordable. For example, I deliberately miss asparagus and watercress, which are really good because of rich in folate, vitamin B and minerals but I think it a bit expensive for a daily recipes.
All vegs in the allium family are good. They includes onions, garlic, chives, leeks, shallots and scallions, which contain flavonoids that stimulate the production of glutathione (the tripeptide that is the liver's most potent antioxidant). Glutathione enhances elimination of toxins and carcinogens, thus protecting against cancer.
They are also very cheap. In a Pak food shop in my area, you can buy a bag of 10kg onions with only £1.49. Yellow onions are the most common onions, and they're good for cooking in soup or stir-and-fry with other vegetables. Red onions are sweet and mild, and hence good for eating raw in e.g. salad or sandriches.
Carrots are a good source of vitamin C and beta-carotene, both of which are important anti-oxidants. They are probably the second cheapest veg in our local shops, about 42 pence per kg.
Carrots are iIdeal for soup and stew (e.g. Irish stew), also you can mix them with other vegs & fruits and use a blender to make tasty fruit juice. In additional, boil and mashed carrots can be added to your normal cake recipe to make carrot cakes.
Not only does broccoli contain antioxidants including vitamin C,but it is a particularly good source of folate (folic acid). Folic acid is believed to help in the prevention of heart disease and good for pregnant women. Broccoli also contains an antioxidant called lutein that can delay the progression of age-related macular degeneration (AMD).
Broccoli should be eat raw or lightly cooked to reserve its nutritions. It costs about £1.00 per kg in Lidl in our neighbourhood.
Excellent source of vitamin C. Half a red pepper provides all the vitamin C you need in one day. They're also useful sources of flavonoids and beta-carotene - both might help oppose free radical damage that can lead to cancer.
A 3-pack peppers (one green, one red, one yellow) costs only £0.99 in the Pak food shop. I love their sweet & fresh taste. You can stir-and-fry peppers with other vegs, but don't overcook it. Peppers are also suitable to eat raw in salad.
5. Tomatoes/ cherry tomatoes
The rosy red colour of tomatoes is due to the mighty antioxidant lycopene. Some research has linked eating plenty of tomatoes - especially cooked canned, pastes and sauces - with a reduced risk of heart disease and cancer, (in particular, prostate cancer). Tomatoes are a source of vitamins C and E, flavonoids and potassium, which may help regulate blood pressure.
Tomatoes are not good for eating raw. Cooked/processed tomatoes are better absorbed than raw ones. I often mix tomatoes sauce, soy sauce, and sliced garlic to make my favorate dip sauce.
They are very cheap if you buy them in season. Canned tomatoes are only 19 pence at Sainsbury's (basic version) and Lidl. Cherry tomatoes are more expensive than ordinary tomatoes, but they're ideal for salad and finger food for snacks. Do not let children under 3 eat cherry tomatoes unless you halve them to avoid choke.