Shopping Organic with a £25 Budget

June 15, 2022

Our current food system - a system that prioritises high yields through manmade chemicals - is failing both people and the environment. Soils are being depleted, with predictions that the world could run out of topsoil in 60 years; farmers have been trapped into unsustainable dependencies on chemicals, forgetting the traditional practices that have sustained humanity for thousands of years; 20,000 people die from toxic exposure of pesticides per year across the world, with around 385 million cases of acute pesticide poisonings; and our waterways are suffering the consequences, with only 14 rivers in the UK being considered ecologically good, due to a “chemical cocktail” of sewage, agriculture, and road pollution. 

Alternatives, such as organic, are often viewed as too expensive; a luxury for those that can afford it. However, if we are to meet the major environmental challenges that we are being faced with, these alternative systems are essential; a piece in the sustainable fabric that cannot be forgotten. So, I decided to confront this barrier. I bought 100% organic produce for the week, aiming to stay below/on £25 - a number that is £7 cheaper than the average British citizen’s food bill of £32 a week. I did this to show that it is possible; to show that it is within the average British citizen’s reach to eat in a way that does not compromise the health of the planet, or fellow humans. I hope that this inspires you and shows that you can buy organic food, not only without compromising your wallet, but also taste.

P.S. there is no garlic in the meals as I am allergic - please add it on my behalf.

Practical note: please go to the bottom of the page to find the different recipes for the sauces, hummus, “tofu” and sprouts; and receipts (/proof of the costs).



  • 1 cup (100g) oats (soaked overnight)
  • 1 grated apple
  • 1 tsp fresh grated ginger
  • Spices: cinnamon, clove, cardamom

  1. Put 1 cup of oats in 1 cup of water (more/less water depending on preferred consistency) 
  2. Add grated apple and spices 
  3. 3) Soak overnight and enjoy in the morning 


  • ½ cup (100g) quinoa (rinsed)
  • Half of pre-made tofu (see below for recipe)
  • Shredded carrot
  • Shredded cabbage 
  • Kale 
  • Sauce: Asian-style sauce  
  • Garnish: fresh chilli + fresh mint

  1. Marinate the pre-made tofu in 2 tbs soy sauce + 1 tbs fresh ginger (grated) 
  2. Put the tofu on a tray in a 180C oven for 20 minutes 
  3. Boil ½ cup quinoa in 1 cup of water until fluffy 
  4. Shred the carrot, cabbage and kale
  5. Massage the mixture together in apple cider vinegar 
  6. Assemble bowl


  • 100g yellow split peas (soaked overnight) 
  • 1 onion 
  • Kale 
  • Spices: 1 tbs ginger (grated) + 1 tsp coriander powder + 1 tsp turmeric + 1 tsp cumin + 2 tbs curry powder + ½ tsp salt + ½ tsp black pepper 
  • Sauce: Lemon-sunflower dressing

  • 1) Chop onion and cooked in water + veg stock 
  • 2) Place yellow split peas in with 200ml water 
  • 3) Add spices 
  • 4) Let cook until the yellow split peas are ready 
  • 5) Add kale in until softened 
  • 6) Serve with lemon-sunflower dressing drizzled on top 



  • 50g oats
  • 1 apple 
  • 2 tbs sunflower seeds 
  • 1 tbs fresh ginger 
  • Spice (optional): cinnamon and cardamom
  • Garnish: grated ginger and orange peel

  • 1) Blend


  • ½ cup (100g) quinoa (soaked overnight)
  • 100g carlin peas (soaked and sprouted) 
  • Kale 
  • Half of the beetroot hummus (pre-prepped) 
  • Garnish: red onion + mint + daisies 
  • Sauce: Orange-mustard 

  1. Cook ½ cup quinoa with 1 cup water 
  2. Cook the sprouted carlin peas in boiling water for 10 minutes 
  3. Massage kale with apple cider vinegar 
  4. Assemble bowl 


  • 100g yellow split peas (soaked and cooked with 200ml water)
  • ½ a chopped onion
  • 1 tbs curry powder + 1 tsp turmeric + ½ tsp chilli flakes 
  • 4 frozen spinach cubes 
  • Half a potato + half a sweet potato (cut into wedges) 
  • Shredded cabbage 
  • Garnish: mint + hemp seeds
  • Sauce: Lemon-sunflower dressing

  • 1) Cut the potato and sweet potato into wedges and roast in a 180C oven for 30 minutes (add smoked paprika and salt) 
  • 2) Blend cooked yellow split peas with onion and spices 
  • 3) Shape into fritters and cook in a 180C oven for 20 minutes 
  • 4) Cook frozen spinach 
  • 5) Assemble bowl



  • 100g yellow split pea flour + 100ml water 
  • ½ grated onion
  • Spices: 1tsp turmeric + 1 tbs mixed herbs
  • 3 frozen spinach cubes
  • Courgette 
  • Garnish: fresh oregano + chilli 

  1. Mix yellow split pea flour with 100ml water, spices and grated onion
  2. Fry mixture in a frying pan for 5-8 minutes, folding and breaking the mixture up so it resembles chunks
  3. Add in frozen spinach cubes and courgette 
  4. Cook till the vegetables are soft 
  5. Assemble plate


  • 100g barley (soaked)
  • Bowl of foraged nettles
  • 1 tbs Fennel seeds
  • Lemon zest 
  • 1 tbs lemon juice 

  1. Cook barley with 200ml water, fennel seeds and veg stock
  2. Add in nettles, lemon zest and lemon juice once cooked 
  3. Allow the nettles to cook in and then serve 


  • 100g carlin peas (soaked and sprouted) 
  • ½ onion
  • 1 tbs smoked paprika (plus more for taste)
  • Half a sweet potato (roasted with smoked paprika) 
  • Kale 
  • Garnish: chilli 
  • Sauce: Lemon-sunflower dressing  

  1. Chop sweet potato and roast in 180C oven for 20 mins 
  2. Soak and sprout 100g carlin peas 
  3. Cook ½ onion in water and veg stock 
  4. Add sprouted carlin peas with 200ml water, smoked paprika and salt to taste
  5. Mix in cooked sweet potato and shredded kale
  6. Assemble plate



  • 1 cup (100g) oats (soaked overnight) 
  • Juice from half an orange
  • 1 tbs sunflower seed butter blended with 250ml water (mylk)
  • 1/2 a grated carrot
  • Spices: 1 tsp turmeric + ½ tsp cardamom 
  • Garnish: orange + lemon zest 

  1. Cook 1 cup oats with 2 cups of water (more/less water depending on preferred consistency)
  2. Add in spices and juice from the orange 
  3. Serve with sunflower seed mylk drizzled in bowl (plus garnishes)


  • 1 cup (100g) oat groats (soaked overnight) 
  • Half of pre-made tofu (see below for recipe)
  • Shredded cabbage
  • Kale (massaged with apple cider vinegar) 
  • Garnish: mint + hemp seeds 
  • Sauce: Orange-beetroot dressing

  1. Cook oat groats in 2 cups water 
  2. Once cooked, assemble plate


  • 100g fava beans (soaked and sprouted) + half a grated onion + 1 tbs soy sauce + smoked paprika + fresh oregano + fresh sage (or dried mixed herbs to taste) 
  • Half potato + half a sweet potato (cut into wedges) 
  • Half a grated beetroot + shredded cabbage 
  • Sauce: Turmeric mayo

  1. Bake potato and sweet potato in 180C oven for 30 mins (add smoked paprika) 
  2. Cook sprouted fava beans in 200ml water until soft 
  3. Blend fava beans, onion, soy sauce and herb and spices
  4. Shape into fritters 
  5. Bake in oven 
  6. Assemble plate 



  • 50g oats
  • 1 green apple
  • 1 kiwi
  • 3 frozen spinach cubes 
  • Foraged nettles
  • 2 tbs sunflower seeds (soaked overnight)
  • 2 tbs hemp seeds
  • A few sprigs of mint 

1) Blend


  • 80g spelt pasta 
  • Mushrooms 
  • Chopped 
  • Sauce: 1/4 cup soaked sunflower seeds + half a lemon zest + 1 tbs lemon + salt and pepper to taste  + ¼ cup water (or more depending on consistency) — blend mixture 
  • Garnish: fresh thyme, hemp seeds and chilli flakes 

  1. Cook pasta in boiling water
  2. Fry mushrooms with mixed herbs and fresh thyme and oregano (if available) 
  3. Once pasta is cooked, drain (but keep some of the pasta water to add to the sauce) and mix in the sunflower seed cream sauce
  4. Add in mushrooms and kale
  5. Assemble plate


  • 100g fava beans (soaked and sprouted) 
  • ½ onion 
  • 1 tbs yellow split pea flour 
  • Spices: 1 tbs chilli flakes, salt & pepper, 1 tsp cayenne, 1 tsp round cumin, ½ tsp cinnamon, ½ tsp cardamom, mint leaves (if available) 
  • Shredded cabbage
  • Courgette (peeled into ribbons)
  • Foraged dandelion and plantain leaves 
  • Half a portion of the pre-made hummus 
  • Garnish: lemon zest, mint, chilli and red onion 
  • Sauce: Lemon-sunflower dressing 

  • 1) Blend sprouted fava beans in a food processor with onion, spices and 1 tbs yellow split pea flour. Add water where necessary.
  • 2) Roll into balls and bake in a 180C oven for 20-30 minutes (or until cooked through)
  • 3) Massage cabbage and salad leaves with lemon-sunflower dressing
  • 4) Assemble plate 



  • 100g oats
  • 2 carrots (grated)
  • ½ apple (grated) 
  • Spices: ½ tsp nutmeg + ½ tsp nutmeg + 1 tsp cinnamon + ½ tsp cardamom + 1 tbs fresh ginger (grated) 
  1. Put 1 cup of oats in 1 cup of water (more/less water depending on preferred consistency) 
  2. Add grated carrots, apple and spices 
  3. Soak overnight and enjoy in the morning


  • 100g fava beans (soaked and sprouted)
  • Half a sweet potato (roasted in chunks) 
  • Kale 
  • Chopped fresh mint (or dried mixed herbs) 
  • Garnish: hemp seeds, mint and oregano
  • Sauce: 1 cooked carrot + 1 tbs soy sauce + 1 tbs grated ginger + 1 tsp apple cider vinegar + 1 tbs sunflower seed butter (put in a jar and shake so that it emulsifies)

  1. Roast sweet potato in smoked paprika
  2. Cook fava beans in 200ml water until cooked through (10-15mins if sprouted)
  3. Massage kale with apple cider vinegar and mustard 
  4. Assemble plate 


  • 100g barley 
  • Bowl of foraged nettles
  • Fennel seeds
  • Lemon zest 
  • 1 tbs lemon juice 
  • Mixed herbs
  • Garnish: fresh oregano 

  1. Cook barley with 200ml water, fennel seeds and veg stock
  2. Add in nettles, lemon zest and lemon juice once cooked 
  3. Allow the nettles to cook
  4. Add mixed herbs 
  5. Garnish with fresh herbs (if available) 



  • 100g oats 
  • 1 tsp baking powder 
  • 1 tsp cinnamon (plus more to taste) 
  • ½ apple
  • ½ apple (grated) 
  • Sunflower butter (as much as desired) + ½ tsp cinnamon + ½ tsp cardamom + water to loosen

  1. Blend oats, baking powder, cinnamon and half the apple 
  2. Cook the pancake batter on a hot pan 
  3. Assemble pancakes with grated apple in-between - drizzle on sunflower butter mixture 


  • 100g barley (+ veg stock)
  • 1 beetroot (grated) 
  • Fresh thyme (or dried mixed herbs) 
  • Zest from half a lemon 
  • Squeeze of lemon 

  1. Cook barley with 200ml water,  grated beetroot and veg stock
  2. Add in fresh thyme or dried mixed herbs
  3. Once cooked, add in zest from lemon and lemon juice 
  4. Finish with lots of black pepper 


  • 100g fava beans (soaked and sprouted) 
  • ½ onion 
  • Carrots
  • Courgette
  • 2 blocks frozen spinach 
  • Lots of rosemary (or mixed herbs) 

  • 1) Cook onion in water and veg stock
  • 2) Add fava beans, 200ml water and rosemary (/mixed herbs) 
  • 3) Cook until fava beans are soft 
  • 4) Add in the vegetables and cook until soft 
  • 5) Serve with extra rosemary 



  • Soak beans/peas overnight (or for 8 hours)
  • Rinse them with a sieve under running water
  • Place them in a jar and cover the jar with a muslin cloth
  • Rinse daily and put back in jar
  • Repeat the process until the sprouts are out
  • In summer, it may be necessary to rinse them twice a day (treat them as though they are your babies!) 


  • 1 cup (100g) yellow split pea flour
  • 2 cups water 
  • 1-2 tsp turmeric
  • Generous amount of salt and pepper 

  • Cook the yellow split pea flour, turmeric and water for 5-8 mins until the mixture has thickened
  • Add the salt and pepper
  • Leave in a container to cool and thicken (either leave in room temperature for an hour, or put it in the fridge to quicken the process) 

Beetroot hummus

  • 1 roasted beetroot
  • 100g fava beans (soaked, sprouted and cooked)
  • 1 lemon juice
  • 1 tbs sunflower butter
  • Olive oil (optional)
  • Salt to taste


Note: I didn’t actually portion out the sauces whilst making them, so this is a rough estimate! I always play around with the quantities and base it off of the taste, rather than strict measurements; so, play around. I think the amounts I have added underestimate the quantity of sunflower seed butter that I created, so feel free to add more to the sauces; or, leave it as it is and drizzle it onto your dishes. 

Base: sunflower seed butter: roast sunflower seeds in 180C oven for 5-10 mins until just toasted. Blend in a food processor until completely smooth. Add a sprinkle of salt and blend for a further minute (this makes a massive difference; do not omit the salt). 

Lemon-sunflower dressing: 4 tbs sunflower seed butter + ½ lemon + salt to taste + 2 tbs water (put in a jar and shake so that it emulsifies) 

Asian-style sauce: 2 tbs sunflower seed butter + 1 tbs ginger + 1 tbs soy sauce + 1 tbs apple cider vinegar + chilli flakes + squeeze of orange juice 

Orange-mustard: 1 tbs mustard + 1 tbs apple cider vinegar + squeeze of orange juice + salt to taste  + splash of water (put in a jar and shake it so that it emulsifies) 

Turmeric mayo: 2 tbs sunflower butter + 1 tsp turmeric + 1 tbs apple cider vinegar + 1 tbs English mustard + salt to taste) 

Orange-beetroot dressing: ½ beetroot + ½ orange + orange zest + 2 tbs sunflower seed butter



500g organic oats = £1.90/kg (if bulk) = £0.95p

100g organic oat groats = £4.60/kg (if bulk) = £0.46p 

300g organic barley = £2.23/kg (if bulk) = £0.66p

200g quinoa (not certified organic, but unsprayed) = £4.87/kg (if bulk) = £0.98p  

80g organic spelt pasta = 5.73/kg (if bulk) = £0.45p 

200g organic black badger carlin peas = £2.36/kg (if bulk) = £0.45p

500g organic whole fava beans = £2.39/kg (if bulk) = £1.19

200g organic yellow split peas = £2.39/kg (if bulk) = £0.46p

200g organic yellow split pea flour = £3.00/kg (if bulk) = £0.60p

10g hemp seeds = £9/kg (if bulk) = £0.09p 

10g pumpkin seeds = £6.99/kg = £0.07p

300g sunflower seeds = £3.10/kg = £0.93p

= £7.30


(Minus £0.90 as I decided not to use the tomatoes)

= £17.70


= £25 on the dot !!!


  • Fruit and vegetables from Seasons Wholefoods
  • Legumes and grains: Hodmedod's
  • Spelt pasta: Hodmedod's
  • Hemp seeds: The British Hemp Company
  • EU sunflower seed: Forest Whole Foods
  • EU pumpkin seeds: Real Food Source

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