As we all get a front-row seat to watching the prices of vegetables soar to the heavens, it’s only sensible to start adjusting which ones still belong on our shopping lists and which ones need to go for the time being.

If you’re unsure where to start, a top Australian nutritionist took one for the team and revealed her budget-friendly veggie swaps that you can follow to save money and stay healthy. Get ready to take down notes, folks!

Dietitian Susie Burell, who has obtained two degrees (in nutrition and dietetics, and psychology), said that there are many alternatives in the supermarket to reach for if your favourite vegetables are now unreasonably priced.

She suggested instead of broccoli which retails for $10 per kilo, cauliflower is a great and cheaper substitute.

Cauliflowers can cost you $4-$5 each at most major supermarkets and they offer similar nutritional value to broccoli.

“Broccoli is a superfood rich in anti-cancer molecules, Vitamin C, and fibre but so is cauliflower at half the price,” Susie explained. “Plus cauliflower makes a low carb rice alternative that can easily be made into a tasty risotto.”

Affordable alternatives to vegetables. Image Credit: Freepik​

Meanwhile, tinned tomatoes can be more flavoursome and affordable than the fresh variety. While fresh tomatoes are currently priced as high as $10 to $14 per kilo, tinned tomatoes are only $1 to $2 per can, making them a perfect replacement.

“Not only is it hard to find fresh tomatoes that are flavoursome but canned tomatoes have been cooked, which means they offer the nutrient lycopene, known for its powerful anti-cancer action, especially for prostate cancer,” she added.

And if you’ve come across the price for lettuce nowadays, then you probably know how blood-curdling it is. Susie recommended taking home a bag of frozen kale instead of lettuce, the latter of which retails for up to a jaw-dropping price of $10 due to the recent shortage.

Image Credit: Wholefully​

“Kale is one of the most nutrient dense greens you can find with exceptionally high amounts of nutrients including Vitamin C, beta carotene, and Vitamin K making it a smart daily addition in smoothies, stir-fried or soups,” she said.

Carrots are only $1 to 2 a kilo, a far more nutrient-dense and versatile vegetable for all sorts of dishes, Susie shared.

“Carrots are rich sources of the antioxidant beta carotene and can be made as easy snacks, blended into soups or smoothies or roasted into chips compared to zucchini which is much lower in nutrients overall,” she said.

While red capsicum is rich in Vitamin C, Susie said the price and quality are 'highly variable'.

“Beetroot on the other hand is just as nutritious and specifically shown to have a positive effect on blood pressure making beetroot-based juices and smoothies a smart choice for those with high blood pressure,” she shared.

And in honour of this spectacular list of cheap but delicious veggies, here’s further proof that you can still make easy, mouth-watering food with something as simple as carrots – ladies and gentlemen, we present to you carrot chips!

Here are the ingredients you’ll need:

1. Two to three carrots
2. A tablespoon of olive oil
3. A tablespoon of paprika
4. A tablespoon of garlic powder
5. Half a tablespoon of Pepper
6. Half a tablespoon of Salt
7. Coriander
8. Parmesan Cheese

Did someone say healthy chips? Image Credit: @whatscooking2day​

Start by peeling two to three carrots and slicing them vertically to imitate the shape of regular potato chips.

Season the sliced carrots with a dash of olive oil, paprika, garlic powder, and pepper. Mix them thoroughly to make sure the spices coat each piece before popping them into an air fryer (or an oven if you don’t have one).

Pull them out when they are done to your liking and finish them off with a pinch of salt, some diced coriander, and parmesan cheese. Bon appetit!

What are your thoughts on Susie’s veggie swaps? Share them with us in the comments!

Watch how a TikTok user whipped up delicious veggie chips with the video below:

Video Credit: @whatscooking2day​

 

[Thecheesequeen]

I love veggie chips in a cafe, but when I make them at home they turn out soft.

 

[Boss1949]

Speaking about substitutes for lettuce. If you like celery don’t throw the leaves out. I use them when I make veggie soup but also on my salad wraps or buns in place of lettuce. Bewdyful.

 

[Ricci]

Frozen veggies, that's the answer. Just as much goodness at a much cheaper price!!

 

[Dee Sharee]

Frozen veggies, that's the answer. Just as much goodness at a much cheaper price!!

Not only that but they are fresher than the fresh unfrozen varieties.

 

[Ezzy]

Nutritionist shares the CHEAPEST vegetables you should stock up on this winter to save money​

As we all get a front-row seat to watching the prices of vegetables soar to the heavens, it’s only sensible to start adjusting which ones still belong on our shopping lists and which ones need to go for the time being.

If you’re unsure where to start, a top Australian nutritionist took one for the team and revealed her budget-friendly veggie swaps that you can follow to save money and stay healthy. Get ready to take down notes, folks!

Dietitian Susie Burell, who has obtained two degrees (in nutrition and dietetics, and psychology), said that there are many alternatives in the supermarket to reach for if your favourite vegetables are now unreasonably priced.

​

She suggested instead of broccoli which retails for $10 per kilo, cauliflower is a great and cheaper substitute.

Cauliflowers can cost you $4-$5 each at most major supermarkets and they offer similar nutritional value to broccoli.

“Broccoli is a superfood rich in anti-cancer molecules, Vitamin C, and fibre but so is cauliflower at half the price,” Susie explained. “Plus cauliflower makes a low carb rice alternative that can easily be made into a tasty risotto.”

Affordable alternatives to vegetables. Image Credit: Freepik​

Meanwhile, tinned tomatoes can be more flavoursome and affordable than the fresh variety. While fresh tomatoes are currently priced as high as $10 to $14 per kilo, tinned tomatoes are only $1 to $2 per can, making them a perfect replacement.

“Not only is it hard to find fresh tomatoes that are flavoursome but canned tomatoes have been cooked, which means they offer the nutrient lycopene, known for its powerful anti-cancer action, especially for prostate cancer,” she added.

And if you’ve come across the price for lettuce nowadays, then you probably know how blood-curdling it is. Susie recommended taking home a bag of frozen kale instead of lettuce, the latter of which retails for up to a jaw-dropping price of $10 due to the recent shortage.

Image Credit: Wholefully​

“Kale is one of the most nutrient dense greens you can find with exceptionally high amounts of nutrients including Vitamin C, beta carotene, and Vitamin K making it a smart daily addition in smoothies, stir-fried or soups,” she said.

Carrots are only $1 to 2 a kilo, a far more nutrient-dense and versatile vegetable for all sorts of dishes, Susie shared.

“Carrots are rich sources of the antioxidant beta carotene and can be made as easy snacks, blended into soups or smoothies or roasted into chips compared to zucchini which is much lower in nutrients overall,” she said.

While red capsicum is rich in Vitamin C, Susie said the price and quality are 'highly variable'.

​

“Beetroot on the other hand is just as nutritious and specifically shown to have a positive effect on blood pressure making beetroot-based juices and smoothies a smart choice for those with high blood pressure,” she shared.

And in honour of this spectacular list of cheap but delicious veggies, here’s further proof that you can still make easy, mouth-watering food with something as simple as carrots – ladies and gentlemen, we present to you carrot chips!

Here are the ingredients you’ll need:

1. Two to three carrots
2. A tablespoon of olive oil
3. A tablespoon of paprika
4. A tablespoon of garlic powder
5. Half a tablespoon of Pepper
6. Half a tablespoon of Salt
7. Coriander
8. Parmesan Cheese

Did someone say healthy chips? Image Credit: @whatscooking2day​

Start by peeling two to three carrots and slicing them vertically to imitate the shape of regular potato chips.

Season the sliced carrots with a dash of olive oil, paprika, garlic powder, and pepper. Mix them thoroughly to make sure the spices coat each piece before popping them into an air fryer (or an oven if you don’t have one).

​

Pull them out when they are done to your liking and finish them off with a pinch of salt, some diced coriander, and parmesan cheese. Bon appetit!

What are your thoughts on Susie’s veggie swaps? Share them with us in the comments!

Watch how a TikTok user whipped up delicious veggie chips with the video below:

Video Credit: @whatscooking2day​

I see this as good advice, a way to get more value for your buck & still eat healthily.
Saw large red tomatoes recently which were very over ripe & l believe needed to be used quickly or throw away. Needless to say they stayed at the shop. A large pot is usually all that is needed to grow a tomato plant or similar veg where space is limited.

 

[My handle]

I have never understood why chokos are so expensive every season

 

[Jane Wilson]

Yes Susie’s tips were great, just have to watch the salt or sodium and sugar levels in canned tomato’s or any canned foods x
Love more tips from Susie thanks

 

[Jane Wilson]

Not only that but they are fresher than the fresh unfrozen varieties.

Snap frozen yes