Seeds and nuts are an easy

way to boost the nutritional

value of any meal or snack.

But don’t shell out on

expensive mixes – make

your own by combining

pumpkin, sunflower and chia

seeds with any nuts of your

choice. Combine and store in

jars in a dark, cool cupboard

or the fridge. Then you can

add them to cereals, saads,

smoothies and stir-fries.

5 MAKE

YOUR OWN

SEED MIX

UTILISEYOURSTORECUPBOARD

Cannedbeans and pulses are an incredibly cheap and nutritious basis for a meal.

Lyndon recommends keeping a selection in your cupboard for easy standby dishes.

“Butter beans can be mashed, seasoned with garlic, lemon and olive oil and used as

a dip, or spread on toast and topped with chopped tomato and red onion for a high-

fibre bruschetta,” he says. “Chickpeas make a tasty salad with canned tuna, onion,

cucumber and tomato, or blended for a fast, low-fat hummus. For a super-quick

curry, fry a large chopped onion, add a can of chickpeas and a couple of handfuls of

frozen spinach and curry paste. Heat, then stir through a couple of tablespoons of

yoghurt and serve.” Cheaper – and quicker – than ordering a takeaway!

BUDDY UP

Buy enoughdry goods for two and split

thecostwith a friend. Then store the

extra product in an airtight container

(sealable Mason jars work well) inside

the freezer, to extend the shelf life

for long-term storage. If you usually

cook for one, team up with a friend

for supermarket shopping so you can

make the most of supermarket deals by

splitting the costs. You could also get a

group of friends to create a co-operative

and buy from suppliers at trade price.

Don’t shell out on

expensive nut mixes

• make your own by

combining pumpkin,

sunflower and chia

seeds with any nuts

TEXT

© MARY COMBER/HEALTH & FITNESS

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GETTY IMAGES

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be nourished