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Superfood Swaps - Looking After Your Bank Balance And Your Health


As things gain in popularity, they become more expensive. The same goes for ‘superfoods’ – apparent magical ingredients and snacks that will leave you feeling like superman/woman with the ability to conquer anything.

The truth is that yes, these supposed ‘superfoods’ are packed full with antioxidants and goodness, but the same goes for their less expensive counterparts that are viewed as less desirable, and are therefore cheaper. For every ‘superfood’, there is often an alternative food that provides an equal amount of nutrients at a fraction of the cost.


Examples include:

- Swap chia seeds to linseed

Both are rich in fibre and omega 3 fatty acid as well as the same nutrients. In order to reap the full health rewards from linseed, simply grind it down to a powder before adding it on top of your meal; this can be done in weekly batch using a small food processor and is great for adding to your breakfast.


- Swap goji berries to raspberries

Goji berries feature heavily in breakfast and snack recipes currently, and there is no denying that they pack a powerful punch. However, gram for gram, you gain more health benefits from raspberries, particularly if they are in season. This is when they will contain the highest amount of antioxidants, and immune system boosting properties. Not only that, they will also be a lot kinder to your pocket. Raspberries also have anti-inflammatory properties as well as the ability to speed up the metabolism of fat cells – making weight maintenance easier.


- Swap quinoa to lentils

Lentils are packed with protein, fibre, B vitamins, magnesium, iron and folate. Each of these properties brings significant health benefits to you, including a steady blood sugar level, sustained energy and lowered blood pressure. On top of all of this, lentils are convenient and versatile when it comes to incorporating them into your every day meals. They are also a darn sight cheaper than quinoa and other protein sources!


- Swap kale to cauliflower

Kale has been floating around the headlines in abundance for the last couple of years. Because of this, the prices have risen steeply. Yes, it may be packed full with vitamins and minerals, but so is its counterpart, cauliflower. Cauliflower is often viewed as being boring and is therefore overlooked as a veg that can only be covered in cheese with a Sunday lunch. This couldn’t be further from the truth, stuffed with as many vitamins and minerals at a fraction of the cost, cauliflower can be used in so many recipes, it simply requires a little imagination. Failing that – take a look at our cauliflower recipe choices.


- Swap almonds to roasted chickpeas

There is no arguing with the fact that almonds offer a broad range of health benefits, but even a small pouch of raw almonds don’t come cheap. Chickpeas however, can be bought very cheaply by the can.  Add them to a curry, a salad or stew for quick, simple and nutritious meals.  However if you would like to eat them as a snack replacement for almonds then the following suggestion may we suit you well.

To prepare a weeks worth of roasted chickpeas, simply empty into a bowl and rinse, follow by tossing in a drizzle of olive oil and any herbs and spices you would like, such as paprika, garlic granules or cayenne pepper. Place onto a roasting tray and pop into an oven on a high temperature for 30-40 minutes, until the chickpeas have turned a nice shade of golden brown. Chickpeas are full of antioxidants and flavonoids that have been shown to reduce the risk of cardiovascular and chronic diseases. They are also a good source of protein and fibre, helping to encourage gut health and sustainable energy.

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