Health

STRETCH A DOLLAR, NOT YOUR WAISTLINE THIS WINTER!

WORDS HEIDI JENNINGS | IMAGES BRYDIE THOMPSON

Who’s familiar with that big gasp of air when you sneak a peek at the screen at the supermarket checkout? When your eyes dart between the price and the two bags of groceries you have purchased, and you struggle to reconcile the two? When the cost of a head of broccoli is the same as a whole Domino’s pizza?

The skyrocketing cost of food is creating pain in our back pockets, and it’s unlikely to change anytime soon. Now is a good time to take stock and reassess some of our current habits around food and how we can get more bang for our buck, while preserving great health. Sure, you might be able to buy a pizza for five dollars, but the trade-off will be poor health that will cost more in the long run.

So what are some of the areas we can look at to save money on food without compromising our wellbeing? Firstly, a strategy up your sleeve is a must. Meal planning and shopping in bulk for a week or two is an excellent way to prevent spending on non-essential extras that miraculously fall into the trolley when you pop into the supermarket for ‘just a couple of things’ and will prevent food going to waste. Meal prep on the weekends, such as cooking up a batch of rice or chopping vegetables in advance for meals during the week will not only save time but will also use up food before it goes bad. Cook enough to freeze portions for future use so you always have something on hand when you can’t or don’t want to cook (and so you don’t end up buying takeaways!). Cooking enough dinner for lunch the next day is also a great money-saver. Winter favourites such as casseroles, soups and stews are very filling, go a long way and are inexpensive to make, so be sure to include plenty of these healthy options in your meal plan. Buying local and seasonal fresh produce is cheaper than something imported from the other side of the world. Co-ops and farmer’s markets are great for organic and inexpensive fresh produce. If you’re on a tight budget, prioritise leafy green vegetables because they offer the best health benefits, and always buy vegetables whole rather than pre-chopped to keep the price down. Keep your eyes peeled for special deals on fruits and vegetables that are damaged or about to go off (don’t be afraid to ask if there’s any sitting out the back of the shop!) and freeze for smoothies, homemade ice cream, or soup. Growing your own produce is ideal to save money, but if this isn’t possible, see if you can find friends or neighbours who are happy to offload their excess bounty.

Dry goods such as nuts, seeds and grains and liquids such as oils can be bought in bulk from health food stores and are often much less expensive than buying from the supermarket. While there’s no doubt the cost of fresh food has increased, it is less expensive (and healthier) than the processed and packaged variety. If you do buy packaged foods, look for less than five ingredients on the label (you’re paying for all those nasty preservatives, additives, colours and flavourings!), and avoid bottled juices, flavoured water and tea as they are pricey and loaded with sugar and empty calories.

Cutting back on meat can save some serious dollars. Plant-based meals are not only delicious and filling, but they can also be made with super cheap ingredients such as legumes and canned tomatoes (see my 10-Minute Chickpea Curry recipe for proof!). Eating well and healthily on a budget can be a challenge but is absolutely achievable with some solid planning and thinking outside the square. Once you get the hang of it you’ll be away laughing, and the checkout experience will be a whole lot more pleasant!

Heidi Jennings | 0275 431 387 jenningshealthcoach.com

Heidi Jennings is a holistic health coach, plant-based nutrition specialist and Amazon #1 bestselling author who empowers her clients to take control of their health and live a life they truly love.

HEIDI’S 10-MINUTE CHICKPEA CURRY

This is a fantastic go-to recipe when time and money are in short supply. It’s super quick, nutritious and so tasty, not to mention cheap to make!

SERVES 4

1 red or brown onion, chopped 1 tsp garlic, minced 1 tsp ginger, minced 1 tbsp curry powder (optional) 1 tsp paprika 1 tsp coriander 1 tsp cumin 1 can chopped tomatoes ½ can coconut milk 1 can chickpeas 1 tsp salt 1 tsp black pepper lime juice

1. Heat water or oil in a pan over medium-high heat. 2. Sauté onion for a couple of minutes, then add garlic, ginger and spices. 3. Cook for another 2–3 minutes then add tomatoes and chickpeas. 4. Add remaining ingredients and let simmer for 10–15 minutes. (Note, you may not need as much as half a can of coconut milk – add gradually so the sauce doesn’t become too runny.) Note: This recipe can easily be bulked up by adding another 1–2 cans of legumes, such as lentils, black beans, red kidney beans etc. Add in a little more coconut milk if required. I also often cook a pack of glutenfree pasta then add it to the pan to bulk it up even further. Another option is to serve on top of cooked brown rice.

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