Healthy eating without breaking the budget

As parents, we want to give our children the best possible tools for great health but sometimes the price tag that comes with serving healthy and fresh foods can be high. The cost of household items and groceries continues to rise every month, making it extremely tough on family budgets, especially in poorer households that earn a minimum wage. This has forced moms (and dads) to make tough calls when buying their groceries.

According to research by the Pietermaritzburg Economic Justice & Dignity Group (PMBEJD), mothers are having to prioritise core foods that satiate hungry stomachs, but don’t necessarily offer high-value nutrition. According to the PMBEJD the average cost of feeding a child a basic nutritious diet in September was R695,74. This is far above the Child Support Grant of R440 a month.

Here are a few budget-friendly ideas you can make with staple foods:  

Brown Bread

Brown bread is higher in fibre than white bread – and fibre is good for healthy guts. In South Africa, brown bread is subsidised so it’s actually cheaper than white bread to help encourage more families to choose this option. Look at the nutritional information table on the bread, and scroll down to “fibre”. Under the per 100g column, you will see an amount of fibre. A good rule of thumb is to choose a bread with the highest fibre that you can afford. Even better, if you can get it above 6g of fibre per 100g that’s a double-win!

Recipe ideas for brown bread:

• French Toast: Scramble 1 egg with a splash of milk, cinnamon, and vanilla essence. Dip one slice of bread in the egg mixture until soaked through. Cook on a hot pan until toasted. Serve sliced into fingers or blocks, depending on your child’s age. This is a nice breakfast idea or a quick and easy lunch or dinner. It’s also a very nice finger food for older babies and toddlers to help develop hand and eye co-ordination.
• Peanut Butter Fingers: Make toast and spread it with peanut butter. Serve sliced into fingers or blocks, depending on your child’s age for a quick and nutritious snack.

Eggs

The humble egg is a very cost-effective protein source and also stores well. An American study reported that early introduction of eggs to the diets of children 6 – 9 months significantly improved their growth. In a country with high rates of malnutrition, eggs have the potential to contribute to both local and global goals to reduce stunting.

Recipe ideas for eggs:

• Veggie Scramble: For babies, scramble 1 egg with 2 to 3 Tbsp veggie puree e.g. pumpkin, gem squash, butternut.
• Egg Muffins: Scramble 8 eggs and add in 1 – 1 ½ cups diced veg of choice (e.g. onion, carrots, peppers, tomato, etc). Pour into a muffin pan and bake for 15 min. These egg muffins are a lovely lunchbox filler for toddlers and school-going kiddies. Break into smaller pieces for younger children. These egg muffins store well in the fridge for up to 5 days so make a batch on the weekend and serve through the week.

Legumes

Legumes (like beans, chickpeas, and lentils) are called plant-based proteins and are not only good for vegetarian families but can offer up good nutrition for us all. They are a source of fibre for healthy digestion and protein for muscles and immunity. They’re also significantly lower in cost than animal protein like meat and chicken. Tinned versions are convenient and cost-effective, or you can buy the dry versions, soak and cook in bulk to freeze into smaller portions as needed. Use legumes to bulk up meat dishes to make them more cost-effective. add butter beans to mince or chickpeas to a chicken curry.

Pilchards

Pilchards are a fatty fish that offer up omega-3s for healthy brains and eyes. The best part is that they come at a fraction of the cost of its expensive competitor, salmon while offering up the same great essential fatty acids of omega-3 and good quality protein.

Recipe idea for pilchards:

INGREDIENTS

• 1 slice white bread
• 300 mls milk
• 2 Tbsp oil
• 1 large onion, chopped
• 1 clove garlic, crushed
• 1 tsp curry powder
• 1 tsp turmeric
• 1 tin (400 g) Lucky Star Pilchards in Sweet Chilli Sauce
• 3 eggs
• 2 Tbsp lemon juice
• 2 Tbsp raisins
• 2 cups ready-cooked yellow rice
• Salt and pepper, to taste
• 3 – 4 bay leaves

METHOD

1. Preheat oven to 180°C and grease a large ovenproof dish.
2. Soak the bread in the milk.
3. Heat oil in a pan and sauté the onion until soft.
4. Add the garlic, curry powder, and turmeric and cook for a further minute, then remove from the heat and set aside.
5. Squeeze the excess milk from the bread. Reserve the milk to use for later.
6. Drain and flake the pilchards with a fork, reserving the sauce. *Chefs Tip: You can debone the pilchards if preferred, although pilchard bones are safe to eat.
7. In a large bowl, mash the bread with a fork and add a few tablespoons of the reserved pilchard sauce and one lightly beaten egg.
8. Add the pilchards to the mashed bread mixture, along with the lemon juice, raisins, and the sautéed onion mixture.
9. Place a layer of yellow rice at the bottom of the greased ovenproof dish.
10. Spoon pilchard mixture over rice layer and spread out evenly.
11. Beat the reserved milk and remaining 2 eggs together and season to taste with salt and pepper.
12. Pour the custard mixture over the bobotie and place bay leaves on top.
13. Bake for 30 – 35 minutes, until golden and set.
14. Serve with chutney and sambal and ENJOY!