7 thrifty tips for healthy eating on a budget

May 2, 2014May 2, 20141 Comment

We’re not poor by any stretch of the imagination, but budgets are tight since my husband has changed his career and I continue to build a client base in my dietetic business. I’m very comfortable with thrifty living……it’s probably because I’m trying to relive my youthful cash strapped student days!

So here are some of my top tips for finding cheap healthy food. Fruit, veg, fish etc. can all be hideously expensive. If I didn’t know where to look for cheaper options, my daily shopping would be in excess of £30. So here are some ways to cut the costs of healthy eating:

Use your local market, and get to know the stall holders…….some will be cheaper than
My £2 haul – 16 peppers, 4 avocados

Avo Man @ Kingston Market:Thursdays, Fridays & Saturdays

others, and offer bargains on particular days. If you are a regular customer they may even throw in an extra something for free. My local market is in Kingston town centre, where on Thursdays, Fridays and Saturdays my Avocado Man is there with bargainous 4 avo’s for a pound and massive bowls of peppers, also £1. Officially, the sign says 3 avocados for £1, but he makes his customers feel special by throwing in an extra one. Great marketing (excuse the pun!) Today I got 16 peppers and 4 avocados for £2. I was so excited with my haul that I missed the large basket of cherry tomatoes for £1 (noticed this is the photo above!) What to do with avocados. 10 things to do with a pepper
Berries are often extolled as a ‘superfood’ and included in many of my recipes. They are full of antioxidants and all sorts of other goodies that a completely wonderful for you. They are also relatively low in sugar and low calorie. Bought fresh, berries can be expensive (£2-3 for about 150g). Buy the frozen basics range for a much less eye watering £1.35 for 500g. These are fabulous for making smoothies (no need to defrost), in berry crumble, in flapjacks, with yogurt for breakfast/dessert.
Oats: super nutritious with soluble fibre which is great for keeping the digestive system healthy, lowering cholesterol, filling, low in sugar, and very versatile. Oh yes, and cheap! Even if you buy the posh chunky variety, they are cheaper than most other breakfast cereal. Oats are extremely versatile. I use them everyday for porridge, to make Granola and biscuits. I think they are so awesome that I devoted a whole post to them.
Basic range carrots, apples, bananas, carton chopped tomatoes: once again, do not be afraid of the supermarket ‘basics’ ranges. The basic apples are usually the ones that are in abundant supply at the time, therefore cheaper. As an example, my favourite Egremont Russets were £1.80 per kilo, but they were also being sold at the same time as the Basics apple at £0.80 per kg. Bonkers! The Basics carrots aren’t perfectly straight and you may get the odd half carrot in the bag, but otherwise great. As for the bananas, I really cannot tell the difference between Basics and any of the others!
Lidl: here are my particular favourites from this frills free supermarket…….Pesto, 1 litre tubs of yoghurt, beetroot and eggs. All miles cheaper that the other supermarkets.
Bulk out tomato dishes with red lentils: bolognaise, soup, chilli, Shepherd’s Pie. Not only
tomato & lentil soup

are you making the cost of the recipe cheaper by needing to use less meat (or use the same amount of meat and have leftovers to use at another time), you are increasing the amount of great fibre making it very filling, reducing the overall percentage of saturated fat, and increasing the amount of plant protein. Red lentils actually look an orange/brown colour when cooked, so I add a great big squirt of lycopene rich tomato puree to ‘brighten up’ the colour of the recipe.
Save any leftovers……take what you haven’t used and put in a tupperware container for the fridge. I always over estimate the amount of rice we need, so use it the next day for egg fried rice with peppers, spring onions and a dash of soy sauce, or throw in to an omelette with some grated carrot (great finger food for weaning babies and older children). My breakfast this morning after the school run was left over Chicken Jambalaya from the night before (not to everyone’s taste for breakfast!!).

I estimate that I can save about £10 a day using these tactics, which adds up to £300 a month!

10 Things to do with Peppers

May 2, 2014May 3, 2014Leave a comment

Today I picked up a massive haul of lovely yellow and red peppers from my local market for £1.

16 peppers for a £1!

16 of the lovely things! I love a bargain, but how can I use them all before they need relagated to the compost bin?!

Here’s 10 things to do with a pepper:

(for some of these I could easily use two peppers – use lots as they are highly nutritious and very low calorie!):

Eaten as they are, as you would eat an apple (my 2 year old Conor does this in his buggy, we get some odd looks!)
Sliced up and dunked in to humus or salsa
Use large chunks to scoop up cottage cheese as a low fat, high protein snack
Diced and added to bolognaise or chilli
Strips in stir fry
Roasted in the oven at 180c for about 20minutes
Diced in an omlette
Diced in mini pastry-less quiches: beat 3 eggs, add pepper, grated cheese and tuna/ham. Pour in to silicone muffin cases, bake in oven for about 10-15 minutes at 180c.
Stuffed with other ingredients.
Smoothie – red pepper in a smoothie??!! I haven’t tried this one yet, but it looks interesting!

KIDS – Health by Stealth!

April 1, 2014April 3, 2014Leave a comment

In an ideal world, our children would sit politely at the table and eat what was put in front of them. Some children do, but there are many that don’t! 99% of the time, fussy eating is just stage, never the less, parents get immensely stressed out about it. Here are some ways to Health by Stealth!

Strawberry milk

Strawberry Milk Whizz up some milk (calcium and protein), natural yogurt (calcium, protein and probiotics), frozen berries (vitamins and antioxidants) and honey (sweetness).

Hide the veg

By making your own Tomato Sauce, it is possible to hide mountains of veg and even lentils in it. By blending it before serving, it’s nice and smooth. Grate onions, carrots, add tomato puree to bolster the veg count. You can even slip some lentils in without anyone noticing!

Meatballs with multi veg tomato sauce

Another tip came from a mum of a very selective eating child with autism: add grated apple to mince to make burgers. I tried this and it’s fab!

Tell them it’s just for the big children/grown ups/they probably wouldn’t like it This works brilliantly when preparing vegetables e.g chopping pepper/carrots/grated cheese. Say “no touching!” in a playful way. This can turn it in to a game where they try to ‘steal’ the food from the chopping board.

Distract with a book It’s not ideal, and in a perfect world our children would sit politely at a table. If you are desperate to shovel some good food in, distraction can work well. Look at a book together, while you spoon feed (I resort to doing this on occasions with my 2 year old).

It’s all in the name for children (and adults!) what you call a dish can affect how they think about it. “Barbeque chickeny rice” will be eaten, but if I called it my it’s real name “Chicken Jambalaya” it would be met with great suspicion and clamped shut mouths.

Sausage Surprise – I cook the sausages, chop them up and put them in to pasta with
Banana ‘Cake’ (definitely not Banana Bread!)

tomato sauce (with hidden veg, see above). They have a treasure hunt to find the sausages.
Banana Cake – ever so much more appealing to have ‘cake’ than Banana ‘bread’
Chocolate – Cocoa Bars are made with ground up nuts, raisins, dates and cocoa powder. They are deliciously chocolatey!

Probiotics many children can suffer from ‘tummy trouble’ after taking antibiotics or after a tummy bug. Probiotics can help replace the good bacteria in the gut which are essential for the immunity and digestion. Many probiotics that are in capsule can be broken apart and added to food (not hot food, it destroys the good bacteria!)

Fish oil essential for health and brain function, many children dislike the taste of oily fish so it is advisable to take a supplement. Liquid omega 3s can be added to yogurt or even Ready Brek or porridge.

Omega 3 supplement

A final essentil tip for fussy eaters is for parents. Back off, chill out, and, even if it takes an Oscar winning performance, pretend you are not too bothered.

When to be concerned:
If your child has weight loss, is lethargic, irritable or weak, see your GP to rule out underlying problem e.g anaemia or coeliac disease

If issues continue consider seeing a dietitian with experience in children with eating and digestive issues.

Banana Bread Recipe

March 17, 2014August 12, 20142 Comments

“What have you got for me to eat, Mum?” or “I’m starrrrrrrrving!”

That is how I am greeted by Evie, 4, when she comes out of school. The wee girl is always ravenous (no matter how much I provide in the packed lunch). I sometimes struggle to come up with healthy things for after school. It needs to be something filling, but not too filling because then Evie and her little brother, Conor, will struggle to eat their dinner at 5pm. Beth, 7, has a fabulous appetite, and a penchant for pleasing her mum, so will eat most of her dinner without any nonsense. The other two are a different matter! Here’s an article in a local magazine called Families Upon Thames on strategies to get your kids to eat their meals Table wars!

I digress. Snacks for after school: fruit (not popular), homemade flapjacks, oaty biscuits, cocoa bars. Anything that comes out of a packet is met with glee and great excitement. Yoyo Fruit Bars are popular, or anything remotely sweetie or chocolate.

Today I am trying a something new, here’s the recipe. Make with gluten free self raising mix for a FODMAP friendly version!

Banana Bread

2oz butter/margarine

5oz caster sugar

2 eggs lightly beaten

7oz self raising flour (or I use gluten free Dove’s Farm self raising flour blend)

2 ripe bananas mashed

Optional extras: 1 teaspoon cinnamon, handful of raisins.

Mix the butter and sugar together until light and fluffy. Slowly mix in the beaten eggs. Add the sifted flour, gently mix in. Add the mashed bananas and mix. Pour into a greased loaf tin. Bake at 170c for about 40 minutes, you can check to see if it ready with a knife – it should come out clean if you stick it in to the middle.

Awesome Granola

March 17, 2014November 7, 20191 Comment

I’ve been making this everyday for about 6 months now, and it is still a massive hit with me, my husband, and our two year old boy (the girls, 4 and 7, are stuck on Rice Krispies). I’ve passed the recipe on to countless friends and relatives who are equally smitten.

It’s so easy to make……..5 minutes to mix the ingredients together, and 30 minutes in the oven. It smells AMAZING when it starts to brown in the oven (a sign that it is ready if you forget to time it, like I always do)

Dietitian bit – why it’s good for you:

high fibre carbohydrate from oats – chunky oats are filling and full of soluble fibre, energy
protein – from the milk, seeds and and a little bit from the oats, muscle maintenance & building
fruit – raisins, chocca block with antioxidants and fibre
healthy fats – vegetable oil and seeds, help to keep you full up, good fats are essential, but in moderation. If you are watching your weight, then please keep the portions of granola small (about 1/3 to 1/2 a mugful).

And here’s something I’ll tell you for free, from my MSc research on antioxidants in oats: toasting oats produces something called the Maillard Reaction which increases the ‘antioxidant capacity’ (antioxidants are good for you). During the summer of 2001 I spent unhealthy lengths of time in a lab at the University of Ulster with a lot of oats, an oven, a blender and a large expensive machine to come up with that gem!

Granola Recipe:

300g oats (or about 6 handfuls) – I mix 200g chunky with 100g finer oats

2 tablespoons vegetable oil (you can use melted coconut oil, but it doesn’t produce the same ‘crunch’)

Just out of the oven

3 tablespoons honey

1-2 handfuls pumpkin/sunflower seeds

handful raisins or sultanas

generous sprinkle of cinnamon (about a 2 teaspoons)

chunky oats

finer oats

Method: mix the oil and honey together in a bowl. Add the oats, cinnamon and seeds, stir throughly ensuring the oats are coated. Spread on to baking sheet and put in the oven at 150c for 30 minutes. Half way through cooking time (after 15 minutes), add the raisins/sultanas. Remove from oven and allow to cool.

4 x Avocado-tastic!

February 8, 2014February 10, 2014Leave a comment

I had the pleasure and luxury of pootling through Kingston Market this morning by myself. I don’t usually take the time to slow down and browse, so was delighted to come across 4 avocados, lovely and ripe, for £1.

Although very high in calories, avocados are little nutrition bombs with a multitude of health benefits:

monounsaturated fats which have heart health credentials (lower the bad blood cholesterol, raise the good)
Fats enhance absorption of fat soluble vitamins A, D, E & K
Fats and fibre good for appetite control
High in vitamin E, A and B vits
Twice the potassium of a banana
Anti inflammatory compounds – may be protective against cancer
Very low in sugar
people who regularly eat avocado are more likely to have a lower body weight, BMI and waist circumference

So what the heck will I do with 4 ripe avocados?

Green Smoothie Breakfast – blend 200ml water, 1/2 avocado, a kiwi, a handful of greens e.g. spinach or watercress, juice of half a lime, some ginger, and a tablespoon of Total greek yogurt (high in protein).
Simply sliced and piled on wholemeal toast with some salt and pepper
In Superfood Salad
Mashed as a substitute for mayonnaise
Freeze the rest! Best results if they are pureed with some lemon or lime juice and stored in an air tight container.

Apparently, avocados are also good for the wrinkles…….definitely something I need then (I think I have aged about 10 years in the last two). In fact, scrap the recipes I’ll be slapping this stuff straight on to my face!

Oats: 10 ways to add oomph!

February 6, 2014April 13, 20161 Comment

Oats are a staple in this house with 4 out of five of us having them for breakfast, and daily batches of Seriously Healthy Flapjacks and Oaty Biscuits.

What’s so good about oats?

Oats are very filling, high in soluble fibre, provide slow release energy, keep the blood sugar levels steady for concentration at school/work, calcium and protein from the milk, and fibre and antioxidants from the raisins/berries/banana. And for those of us getting on a bit, oats contain ‘beta glucan’ which is clinically proven to be one of the great cholesterol lowering foods. If you want a low Glycaemic Index oat, go for the chunky ones, as the finely ground ‘instant’ oats e.g. Oats So Simple are actually digested quite quickly, giving you less of the longer term sustained energy release.

Jazzing it up!

Please sir can I’ve some more? Yak, no thanks!!

Porridge can be a bit, well, dull and have a bit of a ‘gruel’ image. My clients sometimes pull a yuck face if I suggest oats for breakfast. But keep an open mind and try something new! There are a million and one ways to jazz up your breakfast oats to make them tasty and delicious…..

It’s an alchemy of three parts:

the oats: There is a wide variety of oat chunkiness. Finely ground e.g. Ready Brek for ultra smooth, to jumbo and chewy like Flahavins. Slow cook them in a saucepan on the stove, zapp in the microwave in 90 seconds, or just add a smidge of hot water to the chunkies (how I like it).
Water or milk? The debate is on among porridge devotees on the perfect ratio of milk to water. Each to their own………I’m a water only fan, my husband is 50:50 milk to water, youngest daughter Evie likes the oats cooked in water only, with cold milk added (?!) You don’t have to stick to cow’s milk, try almond, rice, oat, soy, or Koko for a change. All of these have added calcium and vitamin D, so you’re not missing out on these essential vitamins!
The Fun Part: jazz your bowl up with a menagerie of ingredients which can be combined to provide endless possibilities! Peanut or cashew nut butter, raisins, coconut, cinnamon, banana puree, honey, maple syrup, grated apple, toasted pumpkin or sunflower seeds, cashew nuts, berries, yogurt. The list is endless……….

10 ways to add OOOMPH to oats:

Power Smoothie – blend a handful of oats, 200ml milk, dollop of yogurt*, frozen berries and honey
Smoothie
Puree banana – roughly mash a ripe banana, put in a cup with enough water to almost cover the banana, microwave for 90 seconds, and voila, a lovely smooth puree to add to you porridge. The more ripe the banana the smoother and sweeter!
Berries – fresh berries can be expensive, so I use supermarket frozen basics range (£1.20for a bag that lasts about a week). Quickly defrost a cup full in the microwave and add to chunky oats with a big dollop of Total yogurt.
Summer Oats – this is soooo good and a refreshing alternative to hot oats. Prepare the night before so that all the lovely flavours develop and are soaked up by the oats. Good for taking to work if you’ve no time first thing in the morning to eat breakfast.
add a dollop of high protein yogurt* to bump up the protein, keeping you full up for longer, and to make it really creamy!
Homemade Flapjacks – eat them as the are, or one of my clients takes two to work, crumbles them in a cup with hot milk for a warming breakfast at her desk.
smooth (Ready Brek) – for the non-chunky lovers out there, Ready Brek can be good as it is made from oats, and has the added benefit of vitamins and mineral e.g. lots of iron
Vary the milk – there is such a wide variety these days…..almond, rice, Koko. All have added calcium and vitamin D, so you’re not losing out!
Honey/maple syrup/agave nectar – there’s nothing wrong with adding a bit of sweetness, especially if it means kids gobbling up a bowl of oats.
Dollop of peanut butter – adding good fats and protein, add a tablespoon before cooking so that it melts and you can stir it through.