Tag Archives: organic

Eating on a Budget

Healthy food does not have to be expensive. While it is true that organic costs more you can still eat well without breaking the bank. It all depends on the choices you make and what you buy.

Always buy seasonal produce

Eating what is in season is always cheaper. All produce that is imported  will be more expensive.

Local markets

Markets are cheaper than supermarkets so it is definitely worth going. Try to go at the weekend so you can do your shopping for the week.

You don’t have to always go organic with fruit and vegetables

Organic is always best when it comes to fruit and vegetables however it is important to eat your greens so if you cannot afford to buy organic it is ok. You can wash your vegetables with bicarbonate of soda or white vinegar, this helps to really wash them well. You can also have a look at the dirty dozen. This is a list that comes out every year and it highlights the fruit and vegetables that are higher in pesticides. So you may think about only buying organic from that list.

Buy frozen

Frozen fruit and vegetables are by far cheaper than fresh and are still packed full of nutrients so you can stock up your freezer. I often buy frozen peas and broccoli for soups and berries for my smoothies.

Fish and Meat

Fish and meat will be more expensive so you could think about limiting these to once or twice a week. I will stress that when it comes to meat it must always be organic. I can never stress this enough. All non organic meat is injected with hormones and antibiotics. Cheapest meat is chicken and the cheapest fish is salmon.

Cheaper options

Oats, brown rice, beans, lentils, chickpeas and eggs are all cheap and good for you. I always have porridge in winter with fruit and in the warmer months I will put the oats in my smoothie. You can substitute meat and fish for plant based protein like beans.

Buy in bulk

You can buy large bags of oats and nuts online. I do a lot of my shopping online at amazon. You can pretty much find anything and it is much cheaper.

You do not have to buy superfoods

If you cannot afford to buy superfoods it is not the end of the world. Maybe start with just one but honestly the most important thing is that you include plenty of greens in your diet. Just by increasing your intake of vegetables is good.

Cook in large batches

You can cook large quantities of foods like soups and curries and freeze them so you have plenty for the weeks ahead.

Plan ahead

It is useful to sit down and plan your meals for the week so you can plan your food shopping.

Take advantage of sale offers

When you see your favourite foods on sale take advantage and stock up so you have plenty to last you for a while.

I hope that you have found the above advice helpful.

 

 

 

 

 

 

 

 

 

 

 

 

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Meat Balls in a Tomato Sauce with Brown Rice

This recipe is one of my favourite recipes. It is a great comfort food and kids love meat balls. You can cook batches of these and store them in the freezer. Just double the amount. When it comes to meat I will always stress to go organic. Non organic meat is loaded with hormones and antibiotics.

Ingredients

For the meat balls

250g of good quality organic mince beef

2 garlic cloves finely chopped

A handful of parsley finely chopped

25g of pecorino cheese grated

1 egg

Salt and pepper

Gluten free breadcrumbs about a handful

Gluten free flour for dusting

 

For the Sauce

400g good quality tinned tomato

1/2 a white onion finely chopped

Extra virgin olive oil

Salt and pepper

Place all the ingredients for the meatballs in a bowl and mix well. Roll the mixture in small round balls, dust each ball in a little flour and put on a plate. Set aside and prepare the sauce.

For the tomato sauce place the chopped onion in a generous amount of olive oil in a pan on medium heat, place a little water as not to burn the onion and sauté’ for 1 minute, Then pour in the tomatoes and let it cook for a couple of minutes and season. Add the meat balls and close the lid. Cook for 20 minutes on low heat. If after 20 minutes the sauce is still too liquid let it cook for a further couple of minutes without the lid.

Serve with the cooked rice and garnish with finely chopped parsley.