Humbly Healthy — Top Tips for eating (slightly trim) on a slim budget.
We all want to keep as healthy as possible over winter, whilst eating warm and comforting foods, and not spending a truck load of money, time and effort trying to do this.
Emma, a My Food Bag Nutritionist, shares her top 3 (cheap & easy) ingredients for a healthy winter. She then shares her top 3 meals, incorporating these ingredients!
1. Canned legumes – chickpeas, lentils, cannellini beans, red kidney beans . . . the list is endless, as are the possibilities. ($1-$2.50 per 400g can)
2. Frozen veg – just as many nutrients as the fresh kind (some argue there’s actually more), these veggies will keep for months and the selection of choice continues to grow. Buy a few different veg at one go, so you can use a variety across the week, each week. Think edamame, corn, peas, green beans, spinach . . . ($3-$4.50 per kg)
3. Canned tomatoes & tomato paste – With no added sugars and plenty of vitamins still, these two tomato products are a power combo. ($1-2.00 per 400g can & $2-4.00 per 500g jar)
Top 3 meals using some of the Top 3 ingredients:
1. Yellow chickpea curry – cook off 1 brown onion with some oil + 1 Tbsp yellow curry paste, until soft & fragrant. Add 1x 400g can coconut milk + 1-2 cans chickpeas (drained) + 1 cup stock + 2-3 cups frozen veg (e.g. carrots, green beans defrosted) and simmer for 5-6 minutes, until thickened & hot through. Tuck in with brown rice.
2. Cannellini caponata – cook off 1 brown onion with some oil + 2 Tbsp tomato paste + 1 Tbsp Italian herbs, until soft. Add 2x 400g cans chopped tomatoes + 1-2 cans cannellini beans (drained) + 2-3 cups frozen veg (e.g. green beans, peas, spinach - defrosted) and simmer for 5-6 minutes, until thickened & hot through. Stir through a little red wine vinegar/balsamic vinegar to finish.
3. Nachos – cook off 1 brown onion with some oil + lean mince (for a veggie option – boil a little pumpkin to fold through at the end – yum!). Add 2 Tbsp tomato paste + 1 Tbsp Mexican spices (paprika/cumin/garlic powder), until soft. Add 1x 400g cans chopped tomatoes + 1 can red kidney/chilli beans (drained) + 2-3 cups frozen veg (e.g. corn, spinach - defrosted) and simmer for 5-6 minutes, until thickened & hot through.
Notes: 4 serves per meal
Thanks Em, your recipes are always Paper and Sweat approved — Pro Tip: make extra and have leftovers for lunch!