Eating well on a budget
Dr. Michelle Graymore
With rising food prices many people think healthy eating is expensive. But it doesn’t have to be. With some planning, and useful
tips for smarter shopping and cooking habits, you and your family can be eating healthy within your budget this week.
Plan meals for the coming few days, write a shopping list and stick to it
Eat before you go shopping to reduce impulse buying
Buy unprocessed foods, they are often cheaper and more nutritious than processed foods and give you
control over the ingredients in your family’s food
Buy non-perishable items in bulk, like pasta, rice and cereals
Buy frozen or tinned fruit and vegetables, they are often cheaper and last longer
Try your local butcher, green grocer or local farmers’ markets, their prices are often cheaper and
you will be supporting local businesses
Add chick peas, lentils or kidney beans to meat-based dishes such as casseroles, stews and soups,
this decreases the price and helps the meal go further
On the weekend cook in bulk and freeze leftovers for lunches and dinners for the week to save
time and money
Try a vegetarian meal once a week using beans or lentils (see attached recipe)
Grow your own food
Herbed Beans Casserole
A delicious and healthy recipe for you and your family that is easy on the budget!
Cooking time: 10 mins
Preparation time: 5 mins
1 tablespoon olive oil
1 onion chopped
1 cloves of garlic
3 can of beans you like (kidney beans, butter beans, soya beans – which ever combination you like)
1 can of diced tomatoes
1 tablespoon of dried herbs (thyme, basil, rosemary, parsley – or fresh if you have them growing in your garden)
season to taste
In a medium skillet over medium heat, sauté onions in olive oil until they are tender and translucent. Add garlic and
herbs, lower the heat slightly and sauté for 1 minute. Add the can of tomatoes and beans. Simmer for 5 mins. Serve
warm with mashed potato.
Makes 6 servings.
Please Contact WMSA for more information.
Home consider low water use plants for the garden.
At work open window shades for
light rather than running electric globes all day.
When driving don't drive. Consider
walking or riding to the shops or work.