Eating healthy on a budget is possible, especially when you focus on locally available and affordable foods. In Cameroon, many people believe that eating well requires spending a lot of money, but with proper planning and smart choices, you can enjoy nutritious meals without breaking the bank. Here’s how you can maintain a healthy diet using affordable local ingredients.
One of the best ways to save money while eating healthy is to buy fresh, seasonal foods from local markets. Instead of spending on imported vegetables, you can get affordable options like njama njama (huckleberry), okongobong (pumpkin leaves), bitter leaf, and cabbage, which are rich in vitamins and minerals. These vegetables can be used to prepare nutritious dishes like eru and water fufu, ndolé with plantains, or cabbage stew with smoked fish.
Beans and legumes are another excellent way to eat healthy without spending much. Black-eyed peas (nguon), groundnuts, and bambara nuts (Soya beans) are great protein sources that cost less than meat. You can cook a delicious pot of red beans and rice, or use koki beans to prepare accra beans for breakfast or koki for brunch. Instead of buying canned beans, buy dry beans in bulk, soak them overnight, and cook them fresh.
For affordable protein, consider alternatives to expensive meat. Instead of buying beef or chicken breasts, opt for smoked fish, dried crayfish, bush meat, or locally raised chicken (commonly called “agric fowls” or “old layers”). Sardines, mackerel, and tilapia are also excellent and affordable protein sources. A simple meal of grilled fish with boiled plantains and pepper sauce is both cheap and nutritious. Eggs are another affordable option boiled eggs with bread, puff-puff and Beans with pap (corn porridge) make a great breakfast.
Planning your meals ahead of time helps you save money and reduce waste. Instead of buying food randomly, make a list before going to the market. Buying in bulk is also a smart move. For example, purchasing a large bag of garri, maize, or rice can last for weeks and help you prepare different meals like garri and okro soup, cornchaff (corn and beans mix), or porridge yam. Cooking in large quantities and storing leftovers properly also reduces daily cooking costs.
Cooking at home is always cheaper than eating out. Instead of spending money on fast food, prepare simple, healthy meals like boiled coco yams with vegetable sauce, jollof rice with smoked fish, or plantain porridge (banane malaxé). Avoid processed foods, sugary drinks, and packaged snacks, which are often expensive and unhealthy. A homemade smoothie with banana, avocado, and groundnuts (peanuts) is a healthy and budget-friendly snack.
By using locally available ingredients, buying in bulk, planning your meals, and cooking at home, you can eat well without spending too much. Healthy eating in Cameroon is not about having more money – it’s about making smart food choices that keep you nourished while staying within your budget.
