Can you eat healthily on a budget?

Can you eat healthily on a budget?

I wrote the other day about my $50 weekly food budget – and how hyper aware I’ve become about how much food costs.  I’m only shopping for one, I work from home, love cooking and have time to shop around. How hard must if be for families on tight budgets to eat well?

can families eat healthily paleo food on budget

I really struck me how difficult it must be for families when I saw this in my local Aldi store:

Aldi cheap pizza paleo network food
That’s just $3 for a big pizza.…

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New Post has been published on http://paleo.com.au/2014/10/eat-healthily-on-budget/

Can you eat healthily on a budget?

I wrote the other day about my $50 weekly food budget – and how hyper aware I’ve become about how much food costs.  I’m only shopping for one, I work from home, love cooking and have time to shop around. How hard must if be for families on tight budgets to eat well?

can families eat healthily paleo food on budget

I really struck me how difficult it must be for families when I saw this in my local Aldi store:

Aldi cheap pizza paleo network food
That’s just $3 for a big pizza. Assuming you’d need two to feed a family of four that’s $1.50 per person for dinner. Preparation time is zero and cooking time less than 20 minutes.

Contrast this with a healthy paleo meal? Let’s say a large free range chicken: $12, some steamed kale $5 and spinach $3 and some $4 cauliflower made into rice. That’s $24 – so $6 a head. For families living on tight budgets there’s a huge difference between spending $6 on dinner and spending $24.

And how about lunch? You can buy an entire loaf of bread for about 85 cents and some cheap processed meat for about $3. That’s a cheap lunch, well under a dollar a head. Contrast that with a typical paleo lunch – that wouldn’t even cover a decent cut of meat, never mind salad or veggies.

As for breakfast I doubt anyone could make an free-range egg and veggie omelette for less than the $2.2o an entire box of cornflakes costs.

So what’s the answer?

Wouldn’t it be good if fresh whole food could be subsidised? Unfortunately I can’t see how that could ever be implemented, since everyone has such wildly different ideas about exactly what is healthy and what isn’t.

Do you think families struggling to make ends meet are priced out of eating healthily? What do you think the answer is?

The Paleo Recipe Book

Recipe: Paleo Egg Muffins

Recipe: Paleo Egg Muffins

Egg Muffins are a win for quick and easy breakfast options. When I make them I make a big batch and keep them in the fridge.

I use whatever vegetables I have left over, so you can go as plain or complex as you like.

Paleo Recipe Egg muffins

Paleo Egg Muffins Ingredients:
  • 1 Onion, diced
  • Large spoon of coconut oil
  • Broccoli, diced
  • Handful of Mushrooms, sliced
  • Large bowl of spinach
  • 6 Eggs
  • Salt & pepper to taste

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New Post has been published on http://paleo.com.au/2014/10/recipe-paleo-egg-muffins/

Recipe: Paleo Egg Muffins

Egg Muffins are a win for quick and easy breakfast options. When I make them I make a big batch and keep them in the fridge.

I use whatever vegetables I have left over, so you can go as plain or complex as you like.

Paleo Recipe Egg muffins

Paleo Egg Muffins Ingredients:

  • 1 Onion, diced
  • Large spoon of coconut oil
  • Broccoli, diced
  • Handful of Mushrooms, sliced
  • Large bowl of spinach
  • 6 Eggs
  • Salt & pepper to taste
  • Handful of grated cheese (if primal, completely optional)

Paleo Egg Muffins How To:

1) Fry the onions in some coconut oil over a medium heat

2) When the onions soften, add in the broccoli, then the spinach

3) Meanwhile beat the eggs and season

4) Arrange the muffin cases and spoon the vegetables into the bottom of each case

5) Add a pinch of grated cheese to each case (if desired, otherwise leave out)

6) Spoon in the egg mixture

7) Bake in the oven at 175C (350F) for about 45 minutes

8) Enjoy or store in the fridge to enjoy for breakfast tomorrow

The Paleo Recipe Book

Did you guess the health foods right?

Did you guess the health foods right?

Last week I showed you the ingredients from five “health” foods – did you guess them right? Well, none of them are what I would class as a health food. Wouldn’t you agree?

Guess health food product ingredients paleo conventional wisdom healthy Answers

Product one – this will help you lose weight

Atkins: Endulge Caramel Nut Chew Bar

Another reason why Atkins just isn’t paleo. Just because it’s low carb, doesn’t make it healthy as the chemicals in this ingredients list…

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New Post has been published on http://paleo.com.au/2014/10/guess-health-foods-right/

Did you guess the health foods right?

Last week I showed you the ingredients from five “health” foods – did you guess them right? Well, none of them are what I would class as a health food. Wouldn’t you agree?

Guess health food product ingredients paleo conventional wisdom healthy Answers

Product one – this will help you lose weight

Atkins: Endulge Caramel Nut Chew Bar

Another reason why Atkins just isn’t paleo. Just because it’s low carb, doesn’t make it healthy as the chemicals in this ingredients list demonstrate. What ever happened to eating real food?

atkins_endulge_bar_guess_health_product_ingredients_paleo_conventional_wisdom_healthy_answers

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

S-26: Gold Soy Baby Formula

I assume for babies who are intolerant to dairy or for vegan parents? Introducing Soy baby formula….
s-26_gold_soy_formula_baby_milk_guess_health_product_ingredients_paleo_conventional_wisdom_healthy_answers

Product three – start your day the right way

Sanitarium: Up & Go Chocolate Flavoured Milk

This is marketed as a good nutritious way to start your day. Right. I think I’ll just have a normal paleo breakfast instead, thanks…
sanitarium_up_&_go_chocolate_flavoured_breakfast_milk_guess_health_product_ingredients_paleo_conventional_wisdom_healthy_answers

Product four – the best bet for children everywhere

Cottee’s: Coola No Added Sugar Cordial

No added sugar – so it must be good for you, right? Surely no one needs any of these chemicals. Is it so hard to drink water?
cottee_coola_no_added_sugar_cordial_guess_health_product_ingredients_paleo_conventional_wisdom_healthy_answers

Product five – watch your cholesterol

Flora: Salt Reduced Sunflower Margarine Tub

And the biggest scam of them all. Avoid butter and have margarine instead….
flora_salt_reduced_margarine_guess_health_product_ingredients_paleo_conventional_wisdom_healthy_answers

How many did you guess the health food from the ingredients right? Any “health” foods with ingredients that shock you? Share in the comments below!

The Paleo Recipe Book

New Post has been published on http://paleo.com.au/2014/10/recipe-paleo-hummus/

Recipe: Paleo Hummus

Hummus (or houmous, if you prefer) used to be one of my go-to dips before I went paleo. With the main ingredient being mashed chickpeas – yep there’s no doubting that they’re legumes* – it’s most definitely not on the paleo menu. Which is a shame because this Middle Eastern sauce is great as an appetizer or a dip for raw veggies.

Besides, even if it were – have you checked out the ingredients recently? These are the ingredients of two of the popular brands of hommus sold in my local Coles supermarket:

Savion Dairy Hommus Dip

Ingredients: Chickpeas (47%), Sesame Seed Paste (23%), Canola Oil (Antioxidant 320), Lemon Juice (Preservative 202), Water, Salt (Anti-Caking Agent 554), Food Acid (330).

Yumi’s Traditional Hommus Dip

IngredientsChick Peas 45%, Water, Vegetable Oil, Sesame Seed Paste, Vinegar, Salt, Garlic, Citric Acid, Preservative (202, 211), Acidity Regulator (575).

Canola oil, vegetable oil and all of those additives and preservatives – no thanks.

paleo recipe Hummus houmous chickpeas zucchini

So what are the options for making a paleo hommus?

Well I’ve tried with both zucchini and cauliflower – and I like the zucchini best. And it’s great with kale chips.

Paleo zucchini hummus ingredients:

  • 3 small zucchini’s, peeled and roughly chopped
  • Juice of a lemon
  • 50ml (3 tablespoons) Tahini
  • 30ml (2 tablespoons) extra virgin olive oil
  • 1 teaspoon cumin
  • Sea salt and ground black pepper, to taste
  • 1 clove garlic, minced
  • Paprika or cut chives, to serve

Paleo zucchini hummus how to:

1) Put the zucchini and lemon in your food processor and blend
2) Add the tahini, olive oil, cumin, seasoning and garlic. Blend until smooth
3) Put in the fridge for half an hour or so before serving
4) Top with paprika or chopped chives, to serve

*And what’s so wrong with legumes I hear you say? Well legumes contain phytates and lectins which are to be avoided as they inhibit nutrient absorption and cause inflammation.

The Paleo Recipe Book

Is your butcher keeping a secret from you?

Is your butcher keeping a secret from you?

If your local butcher is anything like mine, they might have a big secret…

paleo butcher meat grass-fed pasture raised ethical organic gluten-free local

Since I moved out of Sydney last year, I’ve struggled to find a good butcher. I used to have an amazing organic butcher just a short walk from my house. My butcher would make me up paleo sausagesto my exact requirements (pork and apple were my favourites), order fresh turkey for me (something I find surprisingly difficult…

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New Post has been published on http://paleo.com.au/2014/10/is-your-butcher-keeping-a-secret-from-you/

Is your butcher keeping a secret from you?

If your local butcher is anything like mine, they might have a big secret…

paleo butcher meat grass-fed pasture raised ethical organic gluten-free local

Since I moved out of Sydney last year, I’ve struggled to find a good butcher. I used to have an amazing organic butcher just a short walk from my house. My butcher would make me up paleo sausages to my exact requirements (pork and apple were my favourites), order fresh turkey for me (something I find surprisingly difficult to find in Australia) and always had super cheap grass-fed bones I could use for making bone broths.

I’ve not seen words like “grass-fed”, “pasture-raised” or even “gluten-free” at all in my new local shops. It’s not really practical to buy meat in the city and travel back home with it – and I don’t yet have a big enough freezer to buy half a cow from a local farmer. So what’s girl to do?

I’m ashamed to say I’ve been walking past my local butcher for quite a few months without stopping. I glanced at the display and made a lot of assumptions.

Well yesterday, I stopped.

I’ve taken to roasting a piece of pork rind in the oven and filling the tray with veggies to roast in the delicious fat (try it!). Pork rind is really cheap (in keeping with my $50 budget challenge) and using good quality pork it’s a great fat source. Anyway, I couldn’t find any pork rind, so stopped to have a chat with the butcher.

I asked her if they ever get in any grass-fed meat, or can order some – she told me that all of their meat is grass-fed! She pointed to an old black and white photo behind the counter, and explained that her grandfather was in the photo – and that they’ve been buying all their meat from the same local farm for the last three generations. It’s all naturally raised. Could she make me some gluten-free sausages? All of her sausages are gluten-free – she just never uses words like gluten-free or grass-fed because she’s found those words put people off!

What a revelation!

I bought two giant pieces of pork rind for just $3 and am so pleased to finally have a local butcher again.

So if you’ve not found anywhere locally, my advice is this – speak to your butcher. Chances are they too don’t realise how much of a good marketing feature their naturally raised, organic, grass-fed meat is!

Would love to know if you’ve had a similar experience with your butcher too?

The Paleo Recipe Book

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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