Being a Paleo vegan is much more difficult than choosing between one or the other. There are many dietary restrictions to worry about, and prices can get high if they aren’t monitored — not to mention the constant struggle to find essential vitamins and proteins.
Lucky for you there are ways to find all of your essential nutrients affordably. It just boils down to knowing what to look for and where to find it, then integrating a couple lifestyle hacks to make it all work. It’s easier than you think, and once you crack the code you’ll notice major differences in both your bank account and your diet.
Basic and Beneficial Vegan Paleo Ingredients
There are many healthy ingredients to choose from when creating a meal that is both cost-effective and nutritious. Whether you want ingredients to add healthy sweetness, keep meals hearty, freshen up mealtime, or add more flavour, knowing where to look is half the battle. Here are a just few vegan/Paleo staple ingredients to get you started. (1)
The Sweet Treats:
Cacao
Coconut
Maple syrup
Dried fruit
Staying Full and Hearty:
Sweet potatoes
Butternut squash
Cauliflower
Nuts
Seeds
Keeping Things Fresh:
Leafy greens
Brussels sprouts
Bell peppers
Oranges
Kiwi
Broccoli
Kale
Finding Your Flavour:
Cumin
Coriander
Cinnamon
Garlic
Onions
Keying Into (Affordable) Vitamin Intake
Vitamin A
Why It’s Important? Vitamin A helps keep your vision and immune system strong (2). Beta-carotene is the component of vitamin A that aids the retina, cornea, and membranes of the eye. An easy indicator of beta-carotene is a vibrant orange hue in fruit and veggies.
Where to Find It:
Sweet potatoes
Carrots
Apricots
Butternut squash
Vitamin C
Why It’s Important? Looking for a healthy serving of antioxidants? Vitamin C is a great source to turn towards. Antioxidants help us avoid chronic conditions and many diseases (3). Side note: Certain fruits and veggies offer a much tastier option to get this awesome vitamin than the typical store-bought capsules.
Where to Find It:
Oranges
Red bell pepper
Kiwi
Cantaloupe
Onions
Cauliflower
Blueberries
Vitamin E
Why It’s Important? An anti-inflammatory, Vitamin E offers immune enhancement and can delay heart disease. Other diseases that may also be put at bay incude cancer, eye disorders, and cognitive decline. (4). This vitamin can most easily be found in seeds.
Where to Find It:
Sunflower seeds
Hazelnuts
Broccoli
Calcium
Why It’s Important? You’ve heard this before, but the ones that benefit most from calcium are your teeth and bones. But did you know that blood vessels, muscle function, and hormone secretion are also part of the equation? (5) Calcium takes on more roles than you think, and can be used to add greenery or spice to your meals.
Where to Find It:
Kale
Chinese cabbage
Cumin
Coriander
Magnesium
Why It’s Important? You’ve heard magnesium is so important, but what does it actually do? Well, it supports muscle and nerve function, blood glucose control, normal heart rhythm, and blood pressure regulation (6). It actually does live up to the hype, and is found in greens and nuts.
Where to Find It:
Almonds
Cashews
Spinach
Cinnamon
Garlic
Iron
Why It’s Important? Are you thinking that finding iron as a paleo vegan is a lost cause because of the meat industry’s advertisements? Put your mind at rest, because meat isn’t the only source of this producer of myoglobin (protein that transfers oxygen to muscles), growth, and metabolism (6). Nuts and dried fruits can be swapped in meat’s place!
Where to Find It:
Brazil nuts
Prunes
Raisins
Kale
Cacao
Omega-3 and Fatty Acids
Why It’s Important? I know what you’re thinking: fish oil. You’ll be happy to know that you can also find this enhancer of brain performance and memory in some plants and nuts, which makes it a simple topping to add in salads (7).
Where to Find It:
Seaweed
Hemp seeds
Flax seeds
Chia seeds
Leafy greens
Coconut (and coconut oil)
Potassium
Why It’s Important? Blood pressure, electrolytes, and breaking down carbs into energy are important, and potassium won’t let you down (8). Banana is the poster child of potassium, but there are other lighter options to find it, too. Plus, avocados double up with healthy fats!
Where to Find It:
Bananas
Beet greens
Avocado
Bok Choy
Acorn squash
Zinc
Why It’s Important? You’ve likely heard that zinc plays a major part in cold remedies. However, zinc also serves your sense of taste and smell, and your cellular metabolism, too (9). Oh and don’t worry, it can be found outside of red meat and poultry.
Where to Find It:
Leafy greens
Almonds
Walnuts
Pistachios
Maple syrup
Options For Cost Efficient Protein
Nuts
Nuts are rich in nutrients, unsaturated fats, and vegetable protein. They have also been linked to the reduction of coronary heart disease and gallstones. Almonds and pistachios offer the highest levels of protein at six grams per ounce, while walnuts and pine nuts offer four grams per ounce (10). They are a great meatless way to inject protein into your diet every day with minimal effort.
Seeds
Seeds are great because you can eat them by the handful or grind them up and sprinkle them in your meals. Sunflower, hemp, and chia seeds are all popular and easy ways to get in enough protein daily. Chia seeds in particular are beneficial, being high in omega-3 fatty acids, fiber, and protein (11). Chia seeds can be costly, but the good news is, a little goes a long way here. A tablespoon of them sprinkled on a salad or in a smoothie will do a world of good.
Greens
Leafy greens surprisingly offer good amounts of protein as well, not to mention that they also help fight off cancer (12). Greens like spinach, kale, broccoli, and brussels sprouts are key players here, and they are also the most affordable way to find proteins — they all cost less than five dollars per pound (13)!
Where To Shop
Farmers’ Markets
A great way to find all the in-season fruits and veggies at a decent price is to visit a farmers’ market. Local farmers gather to sell their prized produce and keep rates lower than grocery store prices. Although many think they are more expensive, prices tend to be lower than the market value. Make sure to ask the vendors if your selection is top quality; they want you to buy from them again, so they will help you find the best produce.
Organic Stores
Organic stores tend to be on the more expensive side, but you will get a much better product than your standard supermarket. You can rest assured that your products aren’t hiding any chemicals or genetically modified ingredients. Stick to the produce in these stores, however, as the other items can be bought online for a lower price.
Speciality Markets
There are speciality shops where you can find any ingredient, ranging from Mexican, Chinese, Middle Eastern, and everything in between if you search for them. Produce is sold at a decent price, and you might even stumble on a few items you wouldn’t normally buy as well. Make sure your products are at the highest quality by giving them a quick visual scan, smelling for freshness, and squeezing lightly to ensure they are firm.
How To Keep Meals Affordable
Grow fruits and veggies in your backyard
To reduce waste, don’t buy perishables in bulk
Do stock up on grains and seeds, because this bulk buying won’t spoil quickly
Buy spices from bulk bins, too
Freeze fruits and veggies to preserve fresh produce
Conduct weekly inventory on your refrigerator to ensure you aren’t doubling up
Stick to a weekly meal plan so you don’t over-purchase
Don’t forget about making and eating leftovers
Making these simple swaps pays off in the long run. For example, when you buy spices from bulk bins, you need only purchase the amount you want rather than a full jar you may never use, and you’ll save money by avoiding packaging. Limiting waste makes your money go further, and becoming self-sustaining only costs a few dollars. Partaking in these things can easily add up to saving you $100 per week if done regularly.
Creative, Cost-Effective Recipes To Try
Sweet Potato Veggie Burgers
Not only does this recipe offer amazing levels of beta-carotene and protein, these veggie burgers also boast vitamin C, iron, and magnesium! Talk about benefits. By the way, it only takes 30 minutes to make this meal possible.
Recipe: Sweet Potato Veggie Burgers
Crispy Garlic Brussels Sprouts
More magnesium and iron coming in hot here! This is a yummy side dish with big time benefits. Grill up cauliflower steaks or mash some sweet potatoes to keep you full.
Recipe: Crispy Garlic Brussels Sprouts
Sweet Potato Noodles with Creamy Poblano Sauce
This recipe is creamy, comforting, and flavourful. Veggie noodle dishes are always cost-effective and easy to make. Add some zucchini noodles to the party if you want as well!
Recipe: Sweet Potato Noodles with Creamy Poblano Sauce
Healthy Blueberry Cobbler
You can be a paleo vegan and still have your dessert time, too. How sweet it is to get antioxidants and vitamin C while enjoying a freshly baked cobbler!
Recipe: Healthy Blueberry Cobbler