Healthy, cost effective meals, that’s what we all want, right? All too often people say to me, ‘it’s too expensive to eat healthy’ or ‘takeaway is cheaper and easier’ and I protest this every time. Healthier meals can take more preparation but are more nutritious and less expensive in the long run so the effort is worth it. Meals for an individual or a family can be easy, cost effective and nutritious. Let’s start with the concept of how to build a healthy meal.
Protein – this can be animal meats such as chicken, beef, lamb, fish etc. or plant based such as lentils, chickpeas and tofu. Tinned foods, for example – beans, legumes, lentils, chickpeas, can be a cheap way to include more protein sources into meals. Commonly protein is the most expensive part of the meal but I encourage where possible to buy ‘bulk packs’ from local butchers. Protein is important for energy production, tissue repair, building muscle and cartilage, neurotransmitter production, immune system support and much more!
Vegetables and grains – A cheap, filling and nutritious option! For vegetable intake stick to the basics, carrots, broccoli, spinach, pumpkin, potato, sweet potato and whatever is on special! Local markets such as the PCYC markets can be an easy and affordable option for fresh vegetables. Frozen is always an option but in my opinion, fresh is best! To reduce waste, freeze wilted or older vegetables and use them as a veggie stock or in stews and soups for increased flavour and nutrition content. When it comes to grains, adding rice to a curry or quinoa into a salad can make a meal go further with the added benefit of more essential vitamins and minerals.
Healthy fats – Healthy fats or essential fatty acids will keep you full and boost your brain health, nervous system, immune system and metabolism! Cook with olive oil, coconut oil, butter or ghee, add avocado, tins of tuna or hemp seeds to a salad or snack on nuts and seeds. Fats can be a great way to fill tummies for longer and the health benefits are incredible. I recommend a serving of a healthy fat at every meal. My favourite trick is to purchase a bag of hemp seeds and sprinkle them on main meals – you won’t taste them and they’re usually too small for the little ones to notice!
Start with the basics and you’ll be amazed with how many variations you can come up with just by starting with protein, vegetables, some grains and healthy fats. If you would like some further advice, let’s meet! I can work with you to create a cost and time effective healthy meal plan for you and your family, in the mean time here are some FREE RECIPES to get you started, send me your feedback on how you enjoyed them!
In Good Health,
Taylah Teschner (BHSc Nat)
G
et to know Taylah: “Through the use of evidence-based medicines derived from nature and implementation of healthy lifestyle practices, we are able to support the body’s own innate ability to heal itself. This leads to more sustainable and long-term health outcomes.” Taylah’s passions are natural health, family, good food and her dog Ruby!
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