Credit crunch healthy eating
It may seem unfair that amid the increasing number of campaigns promoting healthy eating evident in GP surgeries, television and magazine advertising and even in local supermarkets our weekly shopping bill appears as high as ever.
Regardless of our weekly food budget, we should all prioritise our health by eating a balanced diet that includes fresh fruit and vegetables. Most of us could benefit from some sound advice on how to achieve good value for money in the kitchen, and especially so during the current “credit crunch”, when many families have to forgo their usual luxuries to make ends meet.
This probably means it’s time to ditch expensive, unfresh ready meals and convenience foods, which are often packed with salt and artificial additives and revisit some basic culinary skills.
There are official recommendations relating to the number of calories per day the average man or woman should consume, but this can vary dependent on an individual’s build, activity levels and metabolism.
It’s preferable to have a main meal at least once a day that offers a balance of carbohydrates, proteins, fibre, and primary vitamins and minerals. Gorging on snack and junk foods that only offer immediate gratification should be carefully monitored.
The polyphenols contained in fruit, vegetables, chocolate, wine, tea and coffee are thought to be important in lowering the risk of heart disease and cancer.
Increasing the amount of fruit and vegetables in your cooking and decreasing the amount of meat can prove cost effective, as long as your protein intake is supplemented with items like beans and lentils. For example, replacing some of the lamb in a curry with some cheap but filling potatoes and chick peas will reduce the fat content of the dish, while adding an extra dimension to the end product.
A simple Bolognese sauce can be bulked out with extra sweet peppers and some chopped aubergine or courgette and you can get away with using half the amount of mince.
Simple meals are not to be scoffed at either. If you enjoy eggs, then a Spanish Omelette packed with peppers, potatoes and onions can be accompanied by a savoury rice dish or pepped up with some canned tuna for a delicious supper that won’t break the bank. And using a little imagination when filling jacket potatoes makes all the difference.
If you must take some short cuts for additional flavour, ketchup or chilli sauce are kitchen essentials that have a variety of applications, such as spicing up toasties or as a tasty undertone for pasta sauces when combined with a simple can of chopped tomatoes.
Those with a sweet tooth don’t have to miss out either. Some raisins or dried fruit, a squeeze of maple syrup and a sprinkle of cinnamon will create a stunning baked apple with a twist in no time, and half a packet of chocolate buttons transforms a grilled banana into a tasty dessert that is likely to go down a treat with all the family.
