In the previous post, I discussed the importance of omega-3. In this one I want to tell you how to get it on a budget. One of the reasons so many people in industrialized nations are deficient in omega-3 is because omega-6 grains are inexpensive to produce. The production of grains is often subsidised and a large percentage of agricultural land is devoted to them.
We can all eat cheap if we load up on plenty of bread, pasta, breakfast cereal and other grain-based staples. Unfortunately for many low income people, this way of eating often results in obesity and chronic, or even terminal, illness.
If money wasn't an issue, delicious meats like venison, bison or free-range, grass-fed beef could supply us all with omega-3. Luckily, there are still plenty of fish in the sea that can provide this essential fatty acid at an affordable price. They tend to be small and available in tins.
- Herring (Kippers)
I recently tried canned pilchards for the first time in my life when I noticed that the price of kippers had gone up and the pilchards were significantly cheaper. I found them quite tasty and have continued to buy them regularly. One small tin makes a healthy, convenient lunch.
Salmon is a great source of omega-3, but salmon fillets and smoked salmon can be pricey. A cheap alternative is smoked or fresh salmon trimmings. These are the boneless pieces cut off when the salmon is trimmed into thin slices or perfect fillets. They cost around £2 a kilo as opposed to £12 a kilo. Chop up smoked trimmings to eat in salads or mix them with cream cheese to spread on crackers or bagels. Smoked or fresh trimmings can also be used in omelettes, quiches and pasta dishes.