COVID-19 … Coronavirus … whatever you want to call it, has changed everybody’s life on this planet. Aside from its biggest impact on our health, it has also caused disruption to our economy and daily way of living.

Millions of people have temporarily lost their jobs and are at a loss for regular wages, therefore the priorities for many have shifted, to ensure that they can afford to pay their mortgage/rent to keep a roof over their heads, which means that buying food may be a source of financial stress right now.

Grocery stores are still (thankfully) abundant in food, however many food supply delivery schedules have been disrupted, therefore some foods may be unavailable on specific days of the week, or certain foods run out of stock quickly because there’s isn’t additional inventory on site. The impact on our economy and supply has also caused a slight increase in food prices, which adds to the pressure of food affordability. 

There’s a misconception that healthy eating is expensive. Yes, it is true that there are some health food ingredients that are pricey, like superfoods, herb powders, and specialty health products for those on alternative diets (example: keto). However, there are basic whole foods, which can easily be cooked from scratch, are economical, cost-effective, while being extremely nutrient-dense.

Although we may not feel like we have much control or knowledge of the current situation, we DO have control over our nutrition and what we decide to feed ourselves. And what we do know, is that nutrition (along with fitness, mental, and natural wellness) is one of the pillars of great health and preparing our body's natural defence systems.

Here's a roundup of the 9 healthiest budget-friendly foods you can buy from the grocery store right now (with some healthy recipes for inspiration)!

PULSES (BEANS)

Pulses are the dried seeds of plants in the legume family, and these include chick peas, kidney beans, black beans, pinto beans, navy beans, lima beans, and lentils (red, yellow, green, brown). Buying dried beans and lentils are very cost-efficient and can be purchased in bulk. Pulses are also rich in nutrients, high in fibre and protein, and are comforting and satisfying. You can buy these items canned, however as previously mentioned, dried beans and lentils are cheaper and also don’t contain any toxic chemicals leaching through the lining of the cans (like bisphenol A or ‘BPA'). If you do buy canned beans and lentils, look for labels that indicate their “BPA-free”.

Beans are a great vegan or vegetarian option, and can be used in stews, soups, burgers, meatloaf, or even blended into desserts (like brownies). 

APPLES

Apples are a very budget-friendly fruit and are typically available year-round without much fluctuation in price. Apples are very nutritious, rich in antioxidants thanks to its brightly-coloured flesh, helps regulate digestion and blood sugar, are high in fibre, and even helps to freshen your breath.

Apples are cost-efficient when purchased in bulk, and can last awhile without rotting, especially if you store them in the fridge.

Apples are great to eat on their own as a snack, can be added to breakfast oats, salads, baked whole, made into applesauce, or baked into many desserts, like crumbles and pies.

GREENS

Dark leafy greens (sold in bunches - not in the plastic containers) are not only very cost-efficient but one of healthiest food groups you can possibly buy, since they’re so nutrient-dense with antioxidants, phytonutrients, and thriving with immune-boosting vitamins and minerals. Dark leafy greens include kale, spinach, Swiss chard, collard greens, broccoli, romaine, arugula, and watercress. 

Dark leafy greens can be added to virtually any recipe, including breakfast smoothie bowls, smoothies, salads, stews, chilis, soups, pastas, grain dishes like rice or quinoa, dinner pies, or sautéed as a side dish.

WHOLE CHICKEN

Meat products can be expensive, especially if you’re buying good quality meats that are organic and grass-fed. Another thing to factor in is that certain cuts of meat are more expensive than others. For example, chicken breasts are more expensive than chicken thighs. The most budget-friendly way to buy chicken is to purchase the whole chicken, which has all the parts (breast, thigh, wings) and the bones, which can be used to make bone broth or soup stock. While chicken is known for being a source of protein, it’s good to know that it’s the essential amino acids that help create and repair our tissue and cells. 

Whole chickens are so easy to prepare, as you just simply marinade it with your seasonings of choice and roast it. 

BANANAS

Bananas are one of the cheapest fruits you can buy, with a bunch costing less than $2, year round. Bananas are high in vitamins B6, C, manganese, and have a good amount of fibre, biotin, and potassium. They’re most well-known for containing potassium, which is a mineral that maintain blood pressure and heart function. They also contain fructose-containing carbohydrates, which move through the digestive tract to the lower intestines and get metabolized by our gut bacteria (helping to stimulate and maintain good gut bacteria).

Think of bananas as nature’s gift, since they protected and packaged in their peel, making them an ideal snack for on-the-go.

They’re great to eat on their own, smothered in nut/seed butter with some hemp seeds as a snack, in smoothies, with breakfast, or pureed to use as a sweetener to replace sugar in desserts. 

CABBAGE

Cabbages are a really cheap vegetable, they’re large, and yield a lot from one head. Cabbage is a cruciferous vegetable, and a total bargain in comparison with other vegetables in this category. As a bonus, it’s extremely high in vitamins K and C. Cabbage is a staple in some European countries to help with diabetes prevention, and cabbage contains glucosinolates, which help with cancer prevention of the bladder, colon, and prostate.

Cabbage can be sautéed, used in soups and stews, and fermented and made into sauerkraut (a great source of probiotics).

OATS

Oats are a very cost-efficient pantry staple, and can be purchased in bulk.

Oats are high in manganese, molybdenum, phosphorous, and are a good source of fibre. Molybdenum is an essential mineral that helps the body break down sulfites and prevent toxin buildup. Oats aid in digestion, help to blood sugar balance, and maintain cardiovascular health. 

Oats can be used to make oatmeal for breakfast, overnight oats, granola, and ground up into oat flour, which is great for baking with. 

SEEDS

Seeds are less expensive in comparison to nuts, are a great substitute for those that have a nut allergy, and can be purchased in bulk. 

Here are some seeds you should try including in your diet: flax seeds, sesame seeds, sunflower seeds, chia seeds,  hemp seeds, and pumpkin seeds. 

In terms of price (from lowest to highest), sesame seeds are good for bone health, as they contain calcium, magnesium, and iron. Sunflower seeds are good for hormonal balance, and contain protein and vitamin E. Pumpkin seeds are good for libido, reproductive health, and sleep quality. Chia seeds and flax seeds are very high in fibre, and can help maintain digestive health. Hemp seeds are a great superfood, and have an amazing nutritional profile due to the fact they contain protein, healthy fats, and fibre, and are a plant-based source of essential amino acids. 

EGGS

Eggs, as you know, can be bought in cartons by the dozen (or even more these days). 

Aside from being a great source of protein, whole eggs contain omega-3 fatty acids (in the yolk), choline, selenium, biotin, and B vitamins, making eggs a standout food for our brain health, metabolism, nervous system, and mood. Eggs contain minerals that may otherwise be difficult to acquire from other everyday foods we eat. 

Eggs are a great snack on their own, or can be easily cooked in many different ways for any meal!

Let me know what are your favourites on this list? As always, leave a comment, drop me a line on Instagram @greensoulvibe, and don't forget to share this article with a friend or family member that needs to know during this time.

I'm here for you, and we're all in this together!

Yours with much love and health,

Jasmin💕