My $50 weekly paleo budget challenge

My $50 weekly paleo budget challenge

When I returned from my trip overseas, I went to my local Coles grocery store to get a few essentials to keep me going. I came out with one bag and $52 worse off. All I bought was a few veggies and some meat.

Now I’m working for myself (more on this soon) something has to change! It’s important to me to continue eating well, but I’ve got to cut my food costs. I’ve therefore spent the last few…

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New Post has been published on http://paleo.com.au/2014/10/50-weekly-paleo-budget-challenge/

My $50 weekly paleo budget challenge

When I returned from my trip overseas, I went to my local Coles grocery store to get a few essentials to keep me going. I came out with one bag and $52 worse off. All I bought was a few veggies and some meat.

Now I’m working for myself (more on this soon) something has to change! It’s important to me to continue eating well, but I’ve got to cut my food costs. I’ve therefore spent the last few weeks doing a $50 weekly food challenge. Where I live in Australia, this is quite a challenge. Food is expensive here. Before I started this challenge I’m ashamed to say I had no idea how much different vegetables and cuts of meat cost.
My $50 dollar paleo diet budget challenge
It’s not been easy, but I’ve managed to stick $50 a week – and I’ve kept it paleo. Here’s what I’ve been doing:

Shopping around

I’m lucky to live near an independent greengrocers, a butcher, an Aldi and a Coles supermarket. When I worked in the corporate world I would do almost all of my shopping in Coles because it was quick and easy. Now I incorporate all three in my daily morning walk, so I can check out the prices and see what’s in season and on special offer. As I walk, I don’t buy much each time I go and I make sure I’m always getting the best price. It’s amazed me how much prices differ for the exact same vegetables – perhaps even from the same farm! For example I can get a whole cauliflower for $2 from the greengrocer. Or spend $3.98 on a cauliflower at Coles.

Look for specials

I’ve noticed every few days there are different specials in my local Coles. This week for example, Broccoli is on sale for $1.oo a kilo (2.2 pounds). It would normally be about $3 a kilo – so this is incredibly cheap. I therefore have a fridge full of broccoli at the moment – and am on the look out for broccoli recipes to use it all in! I always keep my meal plans flexible enough to take advantage of good deals like this.

Broccoli $50 dollar paleo diet budget challenge

Buy reduced to clear

I’ve also noticed everywhere I shop has reduced produce every day. I’ve got some great deals on packets of vegetables on their “use by” date and significant reductions on meat too.  I cook fresh everyday, so it makes no difference whatsoever if it’s close to the use by date.

Buy different cuts of meat

I used to buy (what I now realise are) premium cuts of meat and poultry. I’d spend $10 buying two chicken breasts – I now buy a whole chicken for about the same. Not only do I get two chicken breasts, but I get the rest of the bird – and a couple of extra meals out of it for free. It’s so easy to roast a chicken.

Buy nutrient dense

With $50 to spend I don’t bother buying things like lettuce, which I don’t consider very nutrient dense or filling. Instead I’d rather buy veggies like kale and spinach that give far more nutrients per cent.

Buy seasonal

I used to buy avocados all the time. I didn’t really look at the price. They’re $2.98 EACH! I don’t buy avocados at the moment. As soon as they are in season and the prices become more sensible, I’ll add them back into my diet.

Avocado expensive $50 dollar paleo diet budget challenge

Try a different way

I’ve also started doing a few things differently. Instead of buying expensive dark chocolate, I buy a few grapes when they’re on special and freeze them (if you’ve not tried frozen grapes – do this!). Instead of using coconut oil to roast veggies in or cook a stir fry with, I use the fat I get from the meat I cook.

Don’t compromise

I’d save so much money if I bought barn eggs and cheap ground mince meat. But there are some things I won’t compromise on – I won’t buy ground meat or non free-range chicken or eggs. I’d love to buy all of my vegetables organic, but I just couldn’t do that for under $50 a week unfortunately.

Stretch everything

Everything I buy, I try to stretch as far as I can. The chicken I roast will do several meals, then the bones will make a stock. I add yesterdays stir fry leftovers to some eggs to make a frittata for breakfast. I make my extra veggies into a soup and freeze it in batches for later.

I’d love to hear any tips you have for getting more out of my $50 weekly food budget. How much do you spend on food each week? I’d love to hear your views in the comments below.

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Recipe: Paleo Deviled Eggs

Recipe: Paleo Deviled Eggs

Deviled eggs are so easy to make, but create a big impact. Traditionally, they’re made with non-paleo mayonnaise, but with a simple switch to my paleo mayonnaise, they’re back on the menu again!

I love devilled eggs as a party food, or just for a snack. Why have hardboiled eggs, when you can make these?

Paleo recipe devilled deviled eggs

Serves 4

Deviled Eggs Ingredients:
  • 4 free range eggs
  • 2 tablespoons paleo mayonnaise
  • 1/2…

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New Post has been published on http://paleo.com.au/2014/09/recipe-paleo-deviled-eggs/

Recipe: Paleo Deviled Eggs

Deviled eggs are so easy to make, but create a big impact. Traditionally, they’re made with non-paleo mayonnaise, but with a simple switch to my paleo mayonnaise, they’re back on the menu again!

I love devilled eggs as a party food, or just for a snack. Why have hardboiled eggs, when you can make these?

Paleo recipe devilled deviled eggs

Serves 4

Deviled Eggs Ingredients:

  • 4 free range eggs
  • 2 tablespoons paleo mayonnaise
  • 1/2 teaspoon mustard powder
  • sea salt and ground pepper
  • 1/2 teaspoon paprika

Deviled Eggs How To:

1) In a large pan of cold water, add the eggs, then bring to the boil.

2) Allow the eggs to boil for at least 12 minutes, then cool them quickly by pouring cold water into the pan, allowing the hot water to drain away in the sink.

3) Remove the eggs and peel the shells off. I find it easiest to lightly smash the eggs on the counter so the whole shell is cracked, then peel off neatly. Be careful to do this cleanly and not damage the egg white.

4) Using a good sharp knife (be careful!) cut the egg in half lengthways.

5) Remove the egg yolks and place in a bowl.

6) Add the mayonnaise, mustard and seasoning to the bowl and mix well.

7) If you have the skills, transfer the mixture into a piping bag and pipe the mixture back into the egg halves. Otherwise, just spoon it in!

8) Finally, sprinkle the paprika onto the egg halves to garnish.

9) Serve and enjoy

 

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Guess the health foods from the ingredients

Guess the health foods from the ingredients

There are a lot of “food” products out there with health claims, and sadly a lot of people who take the claims on face value – and don’t give much thought to the ingredients….

I’ve found five popular products (I cringe to call them foods) with health claims in my local grocery store and I’d love you to take a guess as to what each product is…

Guess health product ingredients paleo conventional wisdom healthy

Product one – this will help you lose weight

Paleo diet helath foods guess ingredients product

Ingredi…

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New Post has been published on http://paleo.com.au/2014/09/guess-health-foods-ingredients/

Guess the health foods from the ingredients

There are a lot of “food” products out there with health claims, and sadly a lot of people who take the claims on face value – and don’t give much thought to the ingredients….

I’ve found five popular products (I cringe to call them foods) with health claims in my local grocery store and I’d love you to take a guess as to what each product is…

Guess health product ingredients paleo conventional wisdom healthy

Product one – this will help you lose weight

Paleo diet helath foods guess ingredients product

Ingredients: Chocolate [Sweeteners (Maltitol, Sucralose), Chocolate Mass, Cocoa Butter, Sodium Caseinate, Milk Fat, Emulsifier (Soy Lecithin, Flavourings, Salt], 14% Roasted Peanuts, Sweeteners (Maltitol Syrup, Sucralose, Acesulfame Potassium, Neotame, Whey Protein Isolate, Inulin, Bulking Agent (Polydextrose), Butter (Cream, Salt), Water, Palm Kernel Oil, Peanut Butter [Peanuts, Emulsifier (Mono and Diglycerides), Salt, Antioxidant (Mixed Tocopherols)], Non-fat Dry Milk, Emulsifier (Soy Lecithin), Salt, Flavouring

Product two – it’s never too young to start being healthy

Paleo diet helath foods guess ingredients product

Ingredients: Corn Syrup Solids; Vegetable Oils [Palm, Soybean, Coconut, Oleic Sunflower, Oleic Safflower]; Soy Protein Isolate; Emulsifier (Soy Lecithin); L-Methionine; L-Tyrosine; Long Chain Polyunsaturated Fatty Acids from single-cell sources [Arachidonic Acid (AA) and Docosahexaenoic Acid (DHA)]; Taurine; Nucleotides (Cytidine-5′-Monophosphate; Disodium Uridine-5′-Monophosphate; Adenosine-5′-Monophosphate; Disodium Inosine-5′-Monophosphate; Disodium Guanosine-5′-Monophosphate); L-Carnitine; Antioxidants (Mixed Tocopherols concentrate, Ascorbyl Palmitate); Lutein. Minerals: Calcium Phosphate; Sodium Citrate; Magnesium Chloride; Potassium Chloride; Potassium Citrate; Potassium Hydroxide; Potassium Bicarbonate; Ferrous Sulphate; Zinc Sulphate; Copper Sulphate; Potassium Iodide; Sodium Selenite. Vitamins: Vitamin C; Choline; Inositol; Vitamin E; Niacin; Pantothenic Acid; Vitamin A; Vitamin B2; Vitamin B1; Vitamin B6; Vitamin D; Beta-Carotene; Folate; Vitamin K; Biotin; Vitamin B12.

Product three – start your day the right way

Paleo diet helath foods guess ingredients product

Ingredients: Filtered Water, Skim Milk Powder, Cane Sugar, Wheat Maltodextrin, Soy Protein, Vegetable Oils (Sunflower, Canola), Hi-Maize? starch, Corn Syrup Solids, Inulin, Fructose, Cocoa (0.5%), Cereals (Oat Flour, Barley Beta Glucan), Minerals (Calcium, Phosphorus), Food Acid (332), Flavour, Vegetable Gums (460, 466, 407), Vitamins (C,A, Niacin, B12, B2, B6, B1, Folate), Salt.

Product four – the best bet for children everywhere

Paleo diet helath foods guess ingredients product
Ingredients: Water, Food Acids (Citric Acid, Malic Acid), Flavour, Sweeteners (Calcium Cyclamate, Acesulfame Potassium, Sucralose), Thickener (Sodium Carboxymethylcellulose), Preservatives (Sodium Benzoate, Sodium Metabisulphite), Colours (Tartrazine, Brilliant Blue).

Product five – watch your cholesterol
Paleo diet helath foods guess ingredients product

Ingredients: Sunflower Oil (34%); Water; Vegetable Oils; Salt; Milk Solids; Emulsifiers (471, Soy Lecithin); Preservative (202); Food Acid (Lactic Acid); Colours (Annatto, Curcumin); Vitamins (A,D); Flavours.

So what do you reckon the healthy food products are? Make your guess in the comments below – and watch this space for the answers next week!

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New Post has been published on http://paleo.com.au/events/paleoprimal-potluck-dinner-4/

Paleo/Primal Potluck Dinner!

Saturday, March 16, 2013…

5:30 pm Meat & greet, set out your delicious dish(es) with a list of what is in each one.

6 pm, We eat!

Don’t tempt fate by showing up late…the good stuff may be gone! :) Don’t worry, this has never happened (there’s always plenty of food!), but it does allow time to get all the food laid out, drinks served, and get to know each other!

RSVP and let us know how many people will be coming with you. The more the merrier!

Bring enough of each dish to serve 6 to 8 people.

Use safe food handling practices! Bring perishable on or packed with ice in an insulated tote or warm and in a crock pot or wrapped in insulating material.

After you RSVP, let us know what category of food you plan to bring in the comments section. This helps prevent overlap and facilitates coordination of dishes, making for a well-balanced meal. You may bring more than one dish if you like! If you need suggestions to fit your cooking skills, budget, or time constraints, please contact Chef Rachel for ideas. This can be done through the comments section, or by email through meetup.com

Food Categories

* Fish, poultry, or meat * Egg dish * Soup

* Green salad * Sea vegetable dish * Cooked starchy vegetable

* Cooked fibrous vegetable * Dessert * Fruit  * Other

Label it: On an index card, please write the name of each dish with all of the ingredients, so people with food allergies or intolerances will know if they can eat it. If you like, bring copies of your recipe to share. We love learning how to make new dishes.

Goodies to go: feel free to bring your own containers to take home whatever leftovers are available! Trading leftovers adds to the fun.

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New Post has been published on http://paleo.com.au/events/talk-paleo2/

Talk Paleo#2!

Hi Tempe folks!
If you would like to get together next Sunday in Tempe, please join me!

Again, I was looking for a low-key get together to share resources, tips, stories, recipes, etc. I learned a lot from you last time and I’m eager to talk more paleo :)

It would be great to meet outside, of course, so please suggest where!*
*I’m setting a location&time for now, but am open to change if people prefer

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New Post has been published on http://paleo.com.au/events/the-shocking-effects-of-sugar/

The Shocking Effects of Sugar

(**Not strictly a Paleo Meetup, but the topic is especially applicable to Paleo)

Presented by Maya Nahra, RD (Registered Dietitian) and Behavioral Nutritionist:

What is sugar?
- Overview of carbohydrates
- What impact it has on the body.

Different types of sugar including artificial sugars & how to eat them to reach your goals such as:
- Weight loss
- Diabetes management

And much more! Education, insights, trips, and tricks!

Plus, Maya will be taking questions at the end, so come ready with any burning nutrition questions you have.

We expect to pack out the room so get there early to secure a seat!

(Presentation + Q&A should last about 60-75 minutes, followed by networking.)

About Maya Nahra:

Maya is the leading behavioral nutrition expert helping the yo-yo dieter with the all-or-nothing mindset break free from the addictive cycle, shifting the diet mindset. She is a registered dietitian, holistic nutritionist, and founder of My Intentful Life, a company whose mission is to help no less than 1 million women move out of the life of ‘pizza & cake’ or ‘carrots & celery’ and into their middle road to LIVE their authentic, true beauty and their extraordinary life.

Maya is a highly sought-after speaker, having appeared on Good Morning Arizona, Arizona Midday, Sonoran Living and Tucson News 4 at 4.

While this event is free, if you found value in it, we ask you to offer a donation to cover event costs, visit our sponsor tables, and/or visit Maya’s website to thank her for speaking http://www.mayanahra.com/

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New Post has been published on http://paleo.com.au/events/fish-hugger-food-sampling-and-q-a-4/

Fish Hugger Food Sampling and Q & A

Kenny Aschbacher considers himself a modern day hunter-gatherer. He’s a €“part time grassfed beef farmer, fisherman, purveyor of wild honey, and full-time lover of local and fresh foods. Find out what, why, and how he does what he does. Learn about the factors that contribute to varying flavors, textures, and fat contents in different grassfed beef and wild salmon sources. They’re not all alike and the more you know, the better off you’ll be.

Enjoy light samples of beef broth, baked wild salmon from the Kodiak Islands, fragrant raw honey, and other assorted foodstuff. Bring your questions, your friends, your family, and insulated tote bags or coolers if you would like to purchase any Fish Hugger foods at this free educational event.

Kenny Aschbacher Ph# [masked] or [masked]

Note: If more than 20 people sign up, Kenny will make this a fireside chat in his back yard and everyone can sit around the fire pit.

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