STRAPPED FOR CASH? HOW TO STOCK UP AND SAVE FRUIT AND VEG ON A BUDGET

Taking their poor access to fresh produce into account, she offers these tips to help them subtly sneak some nutrient-rich foods into their diet.

1) Buy in season fruit and veg

Though it sounds superfluous, this tip can help you save a lot of money.

'Even though we may now be able to get most fruit and vegetables all year round, some are less expensive when they are in season,' Dr von Sydow Green explains.

Seasonal produce in November includes:

• apples
• citrus fruits
• cabbage
• broccoli
• greens
• cauliflower
• 
  

2) Comparison shop

Most of us are busy, often to the point of stress and exhaustion. That is one of the most common reason patients cite for eating fast food - not only is it cheap and tasty, but it is available when you want it.

But Dr von Sydow Green insists taking the time to forward-plan your shop, even for a few minutes, could help overhaul your diet, and improve your overall health.

She says: 'Compare prices! Often the bigger package is less expensive, but this is not always true.'

3) Bulk buy discounted fruit and veg to freeze for later

'If there is a special discount on some of your favorite fruit and vegs, buy extra, chop up and freeze,' Dr von Sydow Green suggests.

Tips for freezing:

'When freezing vegetables, the best method is to chop them up and blanch them (putting them briefly in boiling water), then dry and freeze in heavy-duty freezer bags.

'Blanching destroys most microorganisms, and also prevents enzymes from damaging color, flavor and nutrients of the vegetables.

'Bananas are great frozen, if the start to get brown on your counter, slice them and have on hand for quick smoothies.'

4) Bulk cook vegetable dishes

'When you make a vegetable dish (soup for example), double the recipe, and freeze in portions for future dinners,' Dr von Sydow Green suggests.

'Instead of heading for veggie-free fast-food, you'll have a vegetable-filled dish ready at home in minutes.'

5) Add vegetables where you can

'When cooking, add extra vegetables,' she says.

'For example if making a meat sauce (or if just using a store bought tomato sauce), add shredded carrots and mushrooms.

'If your recipe calls for vegetables, double the amount!'

6) Make a bee-line for the supermarket freezers - is IS as nutritious as fresh food

'Go to the frozen section for vegetables and fruit, you'll find high quality, budget-friendly varieties over there,' Dr von Sydow Green says.

But beware of any additives.

'Make sure there are no added ingredients such as cream, sauce or sugar. Canned vegetables are high in sodium.'

If they are your only choice, try these tips to make them healthier:

• rinse canned or frozen vegetables with high levels of sodium to rid it of the excess 
• if using canned fruit, avoid the fruit packed in syrup - it will give you a hefty dose of added sugar. The fruit packed in its own juice will be a better choice

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