Affordable Food That Doesn't Break the Bank

It's sometimes said that eating healthily 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 vitamin C, iron, and fibre, among other things, and have a high satiety value. Can be varied endlessly: mashed, boiled, baked, roasted, or grated and made into potato cakes or potato waffles. Taste different varieties and find your own favourites! 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 tasty treats in. Many children – and adults! – appreciate food that is eaten with their hands.

2. Red Lentils

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

3. Oatmeal

Contains fibre, magnesium, and folate, which are needed to build new cells, which happens at lightning speed in childhood. Cook porridge, bake bread and biscuits, mix into muesli, or roast into granola.

4. Milk, Yoghurt, and Fermented Milk

Dairy products of various kinds are some of the most nutritious foods we have. The iron content is low, but otherwise, they contain most things, including calcium and vitamin D, which are needed to build strong bones in childhood. Together with eggs, wholemeal flour, and iodised 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 their appetite for other, more iron-rich foods.

5. Green Peas and French Beans

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

6. Eggs

Contain protein, selenium, iodine, and vitamin B12, which are needed for blood and for the nervous system's function. Boil, fry, make an omelette, 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 vitamin C, folate, and fibre, 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 protein, healthy fats, fibre, and iron. Good to lightly roast 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 into a spread to put on sandwiches. Carrots, olive oil, garlic, and oregano go well with sunflower seeds.

9. Chickpeas

Contain protein, fibre, and selenium, which are needed for the immune system. Mix creamy hummus, roast with spices and oil for a tasty snack, or make chickpea curry with coconut, garlic, and peanuts. Canned chickpeas are a perfectly good alternative to home-soaked ones.

10. Black Pudding

It's hardly news that black pudding is cheap food, but perhaps you didn't know that it's also the best source of iron by far? 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 meal. Or share a black pudding meal together! With an apple and white cabbage salad, it can be both tasty and nice.