[Foodies Corner] 7 expensive Nigerian food items and cheaper, nutritious substitutes

Here are seven relatively expensive Nigerian food items and cheaper substitutes you can use without losing much nutrition or taste:

Fresh Tomatoes

• Substitute:
  • Tinned/canned tomatoes (tomato paste or puree sachets)
  • Fresh blended pepper mix (ata rodo + tatase + onions)
  • Sun-dried tomatoes (where available locally)
• Why:
  Fresh tomatoes are seasonal and price-sensitive. Using pepper blends or sachets helps maintain similar colour and flavour in soups and stews at a lower cost.

 Rice (especially foreign/parboiled rice)

• Substitute: Local rice, unpolished rice, or ofada rice
• Why: Cheaper, locally produced, and more filling.

 Turkey / imported frozen chicken

• Substitute: Local chicken (free-range), catfish, or eggs
• Why: Local options are fresher and cheaper.

 Yam (especially during scarcity season)

• Substitute: Plantain, sweet potato, cocoyam
• Why: Often cheaper and more available year-round.

 Fish (imported frozen mackerel, Titus, etc.)

• Substitute: Local fresh fish like tilapia, catfish, or crayfish
• Why: Locally sourced fish reduces import cost.

Milk (powdered and imported brands)

• Substitute: Soy milk, tigernut milk, or locally fortified beverages
• Why: Cheaper and still nutritious.

 Groundnut oil (refined imported brands)

• Substitute: Palm oil (unrefined), locally processed groundnut oil
• Why: More affordable and locally produced.

Bottom line:

In Nigeria, the most reliable budget strategy is to rely more on:

• Cassava-based foods (garri, fufu, lafun)
• Legumes (beans, soybeans)
• Locally produced grains and oils