You shouldn’t be paying more for kale just because it’s the new ‘in’ ingredient. If you use kale in smoothies, swap it for spinach. It’s cheaper, has more vitamins A and K, and is good for eye and heart health, and your immune system.

Goji berries

Goji berries contain a high amount of vitamin C, but they’re also known for being quite expensive. No problem, simply swap them for a cup of strawberries. Not only will you get in a decent amount of vitamin C, but strawberries have less sugar too!


Open any health foods magazine, and you are almost certain to come across salmon. But depending on where you live, salmon can be quite pricey. If you swap it for sardines, you can still get in your omega 3 fatty acids and protein, without paying too much. Not sure what to make with sardines? Check out our recipe for Sarde a beccafico.

Wheat grass

Wheat grass is definitely the ‘cool kid’ in any juice café. But if you want to make your own super juices, it can be quite expensive. But nutritional experts say you can simply swap the wheatgrass for spinach. It has the same nutrients, and spinach is a lot more versatile as it can be added to smoothies, salads, and even casseroles!


We all know blueberries have a high anthocyanin content. If you’re unsure what anthocyanin is, it’s the antioxidant known for keeping your heart healthy. But even small packages of blueberries can rack up the grocery bill, even when they are in season. You can swap them for dark red grapes, and still get all the health benefits!

Nut butters

Nut butters are gaining popularity, but they come with a hefty price tag. But because the nuts are grounded, it’s difficult to focus on portion control. Some even contain cacao powder, making it even more difficult to stick to only a few teaspoons. By choosing whole nuts, it’s easier to have control over your portion size, and it’s much cheaper too!