Nutritionist reveals the CHEAPEST veggies to stock up on this winter to save at the checkout — and they’ll help your waistband, too
- A top nutritionist has shared the cheap, healthy vegetables to eat this winter
- Dietitian Susie Burrell Revealed Her Budget-Friendly Swaps to Make in Stores
- She said cauliflower is an affordable alternative to broccoli, which is $10 per kilo
- Carrots are a cheaper exchange and have a higher nutritional value than for zucchini
- Fresh or frozen kale costs just $4 per bunch and is packed with vitamins and nutrients
- Susie said she should choose beetroot over bell peppers and canned over fresh tomato?
With the price of fresh produce rising, a top Australian nutritionist has revealed which vegetables to add to your grocery list this winter are low in calories and low in cost.
dietician Susie Burrellwho has two honors degrees in nutrition and dietetics and psychology, said there are many changes people can make when their favorite veggies go over budget.
She said that instead of broccoli at $10 a pound, cauliflower is a much cheaper and healthier substitute, while canned tomatoes can be tastier and more affordable than fresh varieties.
Sydney dietician Susie Burrell (pictured) has revealed which vegetables to add to your shopping list this winter are low in calories and low in cost
“Carrots are rich in antioxidants and can be made as a snack, mixed into soups or smoothies, or roasted compared to zucchini, which generally has much less nutrients,” Susie said.
Cauliflowers go for $4-$5 each at most major grocery stores and have many of the same nutritional benefits as broccoli.
Susie’s budget vegetable swaps
❌Instead of broccoli for $12 per kilo
✅Buy cauliflower for $4-$5 each
❌Instead of fresh tomatoes for $10-$14 per kilo
✅Buy canned tomatoes for $1-$2 per can
❌Instead of lettuce for $6-$12 each
✅Buy kale for $4-$5 per bunch or $1-$2 frozen
❌Instead of zucchini for $10-$12 per kilo
✅Buy carrots for $1-$2 per kilo
❌Instead of red bell pepper for $10-$12 per kilo
✅Buy canned beetroot for $3 per kilo
“Broccoli is a superfood, rich in cancer-fighting molecules, vitamin C and fiber, but so is cauliflower at half the price,” Susie told FEMAIL.
“Plus cauliflower is a low-carb rice alternative that can be easily made into a tasty risotto.”
With fresh tomatoes costing $10-$14 a pound, Susie said canned tomatoes for $1-$2 a can are a perfect trade-off.
“Not only is it hard to find fresh tomatoes that are flavorful, but canned tomatoes are cooked, meaning they contain the nutrient lycopene, known for its potent anti-cancer activity, especially for prostate cancer,” she explained.
Susie recommended opting for fresh or frozen kale instead of lettuce.
“Kale is one of the most nutritious vegetables you can find with exceptionally high amounts of nutrients, including vitamin C, beta-carotene and vitamin K, making it a smart daily addition to smoothies, stir-fries or soups,” she said.
Carrots are only $1-2 per pound, much more nutritious and a versatile vegetable for all types of meals, Susie said.
“Carrots are rich sources of the antioxidant beta-carotene and can be made as easy snacks, mixed into soups or smoothies, or roasted into chips compared to zucchini, which are generally much lower in nutrients,” she said.
While red bell peppers are rich in vitamin C, Susie said the price and quality are “highly variable.”
“Beets, on the other hand, are just as nutritious and have been specifically shown to have a positive effect on blood pressure, making beetroot juices and smoothies a smart choice for people with high blood pressure,” she said.
Recipe: Carrot chips with Parmesan cheese and herb crust
3 large carrots
1/4 cup grated Parmesan cheese
1 tbsp extra virgin olive oil
1 tsp garlic powder
1 tsp dried oregano
Tzatziki to serve
1. Preheat the oven to 200C and line a baking tray with greaseproof paper
2. Cut each carrot into 16 long pieces
3. In a large bowl, combine carrot chips, parmesan cheese, oil, garlic and oregano and toss to coat chips with herbs
4. Place the coated chips on the baking tray, leaving space between each chip
5. Bake for 15-20 minutes and serve with tzatziki dip
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