Great Food That Doesn't Break the Bank

It's sometimes said that eating healthy is expensive, but there's plenty of nutritious and good food that doesn't cost much. Here are ten examples, in no particular order:

1. Potatoes

Contain, among other things, vitamin C, iron, and fiber and have a high satiety value. Can be varied endlessly: mash, boil, bake, roast, or grate and make potato pancakes or potato waffles. Taste different varieties and find your own favorites! If you have leftover boiled potatoes, you can mash or grate them and mix in flour (rye or wheat), a little salt, and a knob of butter and work it into a dough, which you roll into rounds and fry in a dry frying pan. Serve as flatbread or to wrap vegetables, falafel, grilled chicken, or other goodies in. Many children – and adults! – appreciate food that is eaten with their hands.

2. Red Lentils

Contain, among other things, protein, iron, and fiber. Perfect with onions, garlic, and spices and in a hearty soup or Indian dal. Just make sure it's not too spicy so that even the youngest ones dare to try it.

3. Oatmeal

Contains, among other things, fiber, magnesium, and folate, which are needed to form new cells, exactly what happens at lightning speed in childhood. Cook porridge, bake bread and biscuits, mix into muesli, or roast into granola.

4. Milk, Yogurt, and Cultured Milk

Dairy products of various kinds are some of the most nutritious foods we have. The iron content is admittedly low, but otherwise, there's most things, including calcium and vitamin D, which are needed to build strong bones in childhood. Together with eggs, whole-grain flour, and iodized salt, for example, pancakes become a nutritious meal! However, children under one year of age should not drink or eat large amounts of milk or dairy products, as there is a risk that it will take away the appetite from other, more iron-rich foods.

5. Green Peas and Green Beans

Green peas and green beans are two of the most nutritious vegetables we have. Just as nutritious frozen as fresh. Contains, among other things, protein, folate, and vitamin C, which helps absorb iron in food from the plant kingdom. Good to use in pesto, mix into vegetable soup, or serve as "ice cream peas" directly from the freezer.

6. Eggs

Contain, among other things, protein, selenium, iodine, and vitamin B12, which are needed for the blood and for the nervous system's function. Boil, fry, make an omelet, French toast, pancakes, or scrambled eggs. Scrambled eggs, boiled potatoes, and peas make a quick, cheap, and nutritious dinner for a little one.

7. Broccoli and Cauliflower

Contain, among other things, vitamin C, folate, and fiber, which act as food for the good gut bacteria. Roast or boil and serve as they are. Or mix into a creamy soup, served with, for example, roasted potatoes and boiled egg halves.

8. Sunflower Seeds

Contain, among other things, protein, healthy fats, fiber, and iron. Good to roast lightly in a dry frying pan and serve as a crunchy topping for pasta, for example. Or mix with vegetables and oil for a creamy pesto. Or for a spread to put on a sandwich. Carrots, olive oil, garlic, and oregano go well with sunflower seeds.

9. Chickpeas

Contain, among other things, protein, fiber, and selenium, which are needed for the immune system. Mix creamy hummus, roast with spices and oil for a delicious snack, or make chickpea curry with coconut, garlic, and peanuts. Canned chickpeas are a perfectly good alternative to soaking your own.

10. Blood Pudding

It's hardly news that blood pudding is cheap food, but perhaps you didn't know that it's also by far the best source of iron? A single slice corresponds to the recommended daily intake for a 1-year-old. Fry a slice or two and serve the child sticks to pick up, as an iron-rich side dish to the food. Or share a blood pudding meal together! With an apple cabbage salad, it can be both delicious and nice.