Want to eat nutritious food for less? Keep the skins on and swap fresh for frozen

Eating for convenience is a death knell for people who have to reach deep into their pockets to pay for groceries and food during a cost-of-living crisis, believes wellbeing advisor and counselor Frances Young. I’m here.

Young has been promoting and supporting healthy eating for 30 years. her best advice Anyone who wants a nutritious meal without breaking the bank Spending time planning and cooking meals.

“People often say they don’t have enough time, but your health, well-being, and living within your means and budget deserve to have time to make those decisions.”

She recommends sitting down to eat once or twice a week to plan a veggie-rich, fiber-rich diet. keeps you fuller longershe provided three simple methods to help you do so.

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nathrow away the peeler

Cooking potatoes, coomara, and starchy vegetables in the skin is a hassle-free way to get more nutrients into your meal, saving you time in preparation and cleanup.

“By leaving the skin on, you get more fiber, feel fuller for longer, stay fuller for longer, and don’t experience hunger spikes,” said Young.

Leaving the vegetable skin on means it takes longer to digest. Eating highly processed “ready-to-eat” foods often makes you hungry again in a short time.

Swap fresh and frozen

Young’s easiest tip for cutting dinner costs is to use frozen vegetables. Frozen veggies are often much cheaper than buying fresh, and still pack in all the goodness.

“Frozen tastes just as good and is less wasteful,” she said. It’s more nutritious.”

For example, green beans are significantly cheaper frozen than fresh. Pams’ freezer range costs just $0.39 per 100 grams, saving you more than 75% over Pams’ fresh green beans, which cost $1.80 per 100 grams.

“Adding up these changes, [car] Lego,” Young said.

Make breakfast the biggest meal of the day

According to the old woman, breakfast is the most important meal of the day and often the cheapest, Young says.

“Good Diet Principles for a Healthy Body and Healthy Bank Balance [is] Make breakfast the biggest meal of the day. ”

With options like whole-grain porridge, fruit and yogurt, or whole-grain toast with baked beans, she says breakfast is the “cheapest meal of the day,” minimizing snacking later. be able to.

Sample Recipe: Carrot and Red Lentil Dal

material:

1 teaspoon oil

1 teaspoon whole grain mustard

½ teaspoon cumin

2 grated carrots

500ml vegetable stock

1/4 cup red lentils

1 tablespoon peanut butter

1 teaspoon curry powder

pepper

Method:

1. Heat the oil in a pan over medium heat,

2. Add whole grain mustard and cumin and mix

3. Add carrots and cook for 10 minutes until carrots are soft, stirring regularly

4. Add stock and lentils; simmer for 30 minutes

5. Add peanut butter, curry powder and pepper and mix

6. Boil for 5 minutes before serving

7. Garnish with yogurt and coriander or mint

*Young will give a cheap food-focused cooking demonstration at the Vegan Expo on Sunday at Hereroa (University of Canterbury).Tickets start at $5 for adults. veganexpo.co.nz16 and under free.