FOOD ISSUES Joanna Blythman’s top 10 budget buys

What do you turn to when you want to eat well for less? Our contributing editor Joanna Blythman shares her kitchen staples

Eggs I’d be at a total loss if I couldn’t fall back on my old, best friends in the kitchen – supremely nutritious and democratically cheap, even if you buy organic (£1.60-2.40 for six). When a thrifty, carb-centric meal needs an injection of high-quality protein, think eggs.

Celery A bargain – it costs as little as 60p. I like to poach celery in stock and then thicken with cream. Sautéed in butter and puréed, it makes a fine soup that tastes reminiscent of expensive salsify. Stripping the strings with a potato peeler makes all the di erence.

Italian short-grain organic brown rice All good wholefood shops stock these pearly smooth grains. Greatly superior to the starchy, long-grain sort – I love the smooth texture. This rice is wonderfully satisfying at only 40p for a serving.

Tomatoes If you buy basic tomatoes, you can ripen them up for a week or until they turn deep red. I then halve and season them (salt, pepper, herbs, olive oil) and slowly dry them in a low oven. Full of umami savouriness, I use them to tart up bland, low-cost ingredients.

Sauerkraut Reliably cheap, and superhealthy because it is fermented. I combine it with some potatoes and a couple of ham ribs or smoked sausage to make the poor woman’s answer to the Alsatian choucroute garnie. It also pads out cold cuts in sandwiches – but don’t forget the mustard!

Canned sardines Loaded with healthy fish oils. I mash mine with red wine vinegar and serve on toast. Beautifully filleted, sustainably fished Cornish ones from the Pilchard Works (around £1.89 for a can) are suave enough to add to salads, and perfect for a simple Sicilian pasta con le sarde.

Apples Dessert apples are doggedly cheap, but who wants to chomp through an autumnal fruit once Christmas is past? That’s when I peel and cut them into segments, then fry with a teaspoon of butter and brown sugar to make a warm to ee-sauced apple dessert. A spoonful of cream adds the finishing touch.

Herring A silvery, fresh herring fillet costs around £1.50 and makes for a real treat when fried in oatmeal. Outside of herring season (early summer), I fall back on the pickled variety. They work brilliantly with celeriac remoulade or sliced thinly in a Scandinavian-style potato salad.

Desiccated coconut Lightly toasted or snowy white, I use desiccated coconut to bring another dimension to boring-buta ordable muesli that’s short on nuts – or to add texture and interest to overnight-soaked oats or fruit crumble topping. Combined with leftover egg whites, you can use it to make fast, easy and inexpensive macaroons.

Frozen berries A 500g bag (which costs as little as £2) makes a creative, low-cost alternative to pricey fresh berries. As berries develop a potent fruitiness when frozen, a small amount packs a vivid punch to liven up your breakfast porridge, muesli or yogurt, or any potentially frugal dessert.

‘Berries develop a potent fruitiness when frozen, and pack a vivid punch’

Good Food contributing editor Joanna is an award-winning food journalist who has written on the subject for 25 years. She is also a regular contributor to BBC Radio 4. @joannablythman