Renowned chef, nutritionist and founder of Bridget’s Healthy Kitchen Bridget Foliaki-Davis shares her top tips for eating well without breaking the bank.
1. Buy Seasonal Produce
If possible, check your local farmers market. Choose fruits and vegetables that are in season. This will not only save you money, but you can enjoy fresher, more nutrient-dense and flavourful produce. Produce that is out of season and has travelled a great distance to your supermarket is likely to have lost a bit of its nutritional value in its long journey as well as carry with it a hefty price tag.
2. Cook in Bulk
To avoid the temptation of ordering take-out on nights when you’re short on time or energy, try batch cooking in bulk. Preparing meals in advance ensures you always have healthy, homemade options ready to heat and eat, saving both time and money. You can accomplish this by setting aside some time on the weekend to bulk cook and pre-portion out a meal or two for the week. Or you could simply double or triple any recipe you are making in your nightly rotation to then pop the extras in the fridge or freezer for a quick grab and reheat meal. Not only will this save you a lot of money, but it will also keep you on track for your wellness goals. Take-away options are often laden with sugar, refined carbs and unhealthy seed oils. So chalk this one up as a win-win.
3. Grow Your Own Herbs and Vegetables
This tip can sound intimidating, but it doesn’t have to be. If you don’t have a green thumb, don’t worry. Some plants are quite resilient and don’t require any expertise. Herbs are a great place to start. Mint, basil and parsley are easy to grow and add great flavour to your meals. Lettuce, spinach, cucumber and zucchini are also fairly low maintenance and produce high yields. These plants typically require minimal care and can thrive in a variety of growing conditions, making them great options for home gardeners. The savings here can really add up over time.
4. Avoid Packaged Foods
Pre-packaged foods can quickly drive up your grocery bill. Not only are these an unnecessary expense, they also typically hold little to no nutritional value and in fact often contain many harmful additives. Instead, focus on whole foods. Bonus tip? Try incorporating some more affordable protein sources into your weekly rotation such as canned beans, lentils or tofu. These are versatile, nutrient-rich and cost-effective.
5. Plan Meals Around Specials
Plan meals around weekly grocery specials by checking store ads for discounted produce, proteins and pantry staples. Use these items as the foundation for your meals, adapting recipes and creating versatile dishes to maximise savings and reduce your food waste.
