Here are a few tips to help you make good food choices every day without breaking the bank. Before I begin, I have to say any investment in good food choices is a long term health investment so go on, challenge yourself, you are worth good food.
- When making changes to your diet, aim to update your store cupboard essentials gradually. I don’t believe in waste so if you would like to start using nut butter on your toast instead of dairy spread, tamari instead of soya sauce, brown rice instead of white etc, phase them out over time, do not start filling up your waste bin! Start by buying one new item a week; why not start by introducing some raw seeds & nuts.
- I find shopping in Asian food stores brilliant for buying tinned coconut milk, ground spices, grains such as rice and coconut oil. They are sold a fraction of the price of larger supermarket shops.
- Make a list when heading to the health store and stick to it. I could easily put a huge dint in my wallet in the Quay Co Op (health food shop in Cork City, I’m obsessed seriously!!!)if I ended up buying bags of vegetable crisps or other snacks that I don’t really need. Instead focus on buying wholegrains, lentils and beans in bulk. These kinds of died foods last for ages in well-sealed jars / lunch boxes.
- Cork based ‘Here’s Health’ (Patricks Street, Douglas Court & Wilton SC) health food store offer a loyalty card which carry monthly discounts on a range of products. Coconut oil, nut butters and great beauty products feature regularly. Not too shabby at all! https://www.hereshealth.ie/
- Hit up the super markets for the weekly fruit & veg offers. It’s not just the German retailers doing this offer; they are all at it now. My weekday suppers often revolve around what’s on offer in the ‘super six’ aisle. It’s a great way to try new foods too.
- Visit your local farmers market. My favourite things to buy here are seasonal fruits and vegetables which typically cheaper and frankly taster way better than many shop bought equivalents. The farmers at these markets are not always certified organic but after a quick chat you’ll find they often avoid the use of pesticides or chemical nasty’s so they are as good as in my eyes. Farmers markets is where I also get my stock of healthy sweet treats such as medjool dates and local honey, so I can make sweet treats like these guys. Find a farmer’s market near you here
- If you can’t make it your local farmer’s market you might consider them coming to you. The Organic Republic do a home delivery service here in Cork, delivering a weekly box of micronutrient perfection straight to your door, check out their site: http://www.organicrepublic.ie/
- Do a little growing of your own. I’m a bit limited on space so herbs are the obvious choice for me. Growing your own herbs is much more cost effective than buying smaller packets of herbs every week. Herbs are a must for me; they bring dishes to another level. For beginners, mint and rosemary are the easiest to maintain and all you need is a window sill and a little bit of love. It’s the perfect time of year for it too as its finally warming up.
- Fresh is best but I always keep a stash of frozen vegetables in my freezer. Frozen vegetables are better than no vegetables at all! Use your freezer after cooking as well. I always make larger quantities of curries, chilli etc, and freeze them in batches to use when I’m too busy / lazy to cook. Yes, I have those days too!
Mary. x
