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Eating healthy food has obvious benefits, such as of keeping cholesterol low and maintaining a healthy weight.
However, healthy food isn’t always cheap, and it goes off like…really quickly? We all know the heartache of finding the salad we bought yesterday is now a mushy shadow of its former self.
If you’ve ever asked the eternal question, “Can I master the art of eating well while living on a budget?”, here’s our answer: heck yes, you can.
You may even cut down on waste and save yourself a bit of cash!
Without further ado, check out our tips for tasty, nutritious and cost-effective meals.
There are many ways to get some goodness into your diet for cheap, and these three rules provide the foundation:
When you’re shopping for veggies make sure you check if it’s cheaper to buy them fresh, loose, packaged or frozen. Recent studies have shown that frozen veggies have just as many nutrients as fresh veggies, if not more (source: Frozen Food Foundation).
Newly-harvested veggies produce enzymes that cause loss of colour, flavour, and nutrients. The reaction can be stopped by freezing the vegetable, which happens almost immediately after it’s been harvested.
Veggies add bulk to your meal. Also, because they’re often packed with water, they can help you stay hydrated. Seeing as we’re 70% water, this is pretty important!
So now onto the thrifty part: packing out your meals with beans, pulses and other veggie staples will:
Here are three easy ways to get more vegetables in your cooking:
Beans, pulses and lentils are incredibly cheap and, in my opinion, seriously underrated. To make my meals go further, I like to add a tin of mixed beans or chickpeas to chillis, curries and salads.
If you’re not sure where to start with lentils, try the microwavable pouches. They’re available in most supermarkets, mixed with other veg and flavours and show what to eat with them. Or, try shepherd’s pie with lentils instead of mince. I promise you’ll not be disappointed with this wintery comfort food.
Terrible puns aside, meat is expensive so reducing the amount of meat you eat, even for one day (#meatfreeMonday), can bring costs down. Try adding halloumi and peaches to salads or paneer cheese and sweet potato to a curry instead of chicken.
Alternatively, use cheaper cuts of meat. Chicken breasts are expensive, but a whole chicken is usually cheaper. Plus, you get leftovers for the week and can make broth with the bones.
Chicken thighs are considerably cheaper and contain natural, healthy fats, so you don’t need to add extra oil when cooking them. They also have a deeper flavour than the white breast meat, just like turkey (another cheaper alternative to chicken).
Bring more flavour to your meals and replace minced beef with:
For cheaper cuts of meat with higher fat content, the trick is to cook them slowly. A slow cooker will do all the work for you and makes batch cooking easy.
Invest in a hand blender and make baby food by experimenting with different fruits and veggies. You’ll know everything your baby’s eating while encouraging them to try new foods.
As they get older, start to make their food chunkier. For toddlers, if you’re cooking from scratch give them what you’re eating by blending it in smaller portions.
We totally share your frustration over wasted food. Check out our top hacks for saving money in the kitchen, and make sure you’re not throwing these 20 foods away too soon.
Do you have any recipes that are low in cost and high in flavour? Let us know in the comments section?