Save money on meat. Meat is usually the most expensive component of a meal. You can significantly reduce your grocery spending over a year if you simply get in the habit of making meat go a long way. These tips will show you how.
Most recipes will suggest 500g (1/2 pound) of meat for a recipe for 4 people. Try to reduce this:
Will you get enough protein?
Meat is only one source of protein in a healthy diet, you will also get protein from eggs, nuts and dairy products through the course of the day. Many people eat far more protein than their body needs.
Will you get enough iron?
When you use less meat in your meals you will need to be aware of iron.
Red meat in particular is an excellent source of iron and in a form that is easy for the body to utilise.
Many other foods contain “non haem “iron (not from meat iron). It is not as readily absorbed as the iron in meat but the absorbtion of non haem iron can be significantly improved by simply including some vitamin c with your meals.
Fresh fruit and veg are the best, cheapest and easiest sources of vitamin c so eat plenty.
Squeeze lemon or orange juice into marinades and over salads, and finish the meal with a slice or two of fresh fruit.
Try to avoid drinking coffee and tea directly after a meal as caffine and tannin (present in tea) both significantly inhibit the absorbtion of non haem iron.
Save money by using less meat in your recipes
Cut meat very finely for stir fries – allow 350 -400g for 4 people. (12oz).
Shred cooked chicken if using in salads, sandwiches, pasta and pizza – two forks will shred the chicken easily –
Spaghetti with garlic, lemon and chicken
Add lentils to mince dishes to extend them. Red lentils can be simmered in your sauce as long as there is plenty of liquid or they can be precooked (simmer for 10-15 minutes) and stirred in. Brown and green lentils take longer to cook so pre cook them before adding. Try in bolognaise, lasagne, chilli, burger patties, cottage pie and meat loaf –
Learn to cook lentils
Stretch your recipes, add extra vegetables, and a little extra liquid to casseroles and stews. Add dumplings, a cobbler topping, layers as in a lasagne or torta using pasta, potatoes (or other starchy vegetables) or tortillas. Make into individual servings wrap each portion in a crepe or crust, make pot pies with a cobbler or pastry topping…
Chicken stew with dumplings
Cheap Recipe tips:
Choose recipes that you can stretch, or that make a little bit go a long way, pizza, pasta, curries, frittata’s, fritters, burgers, stews, soups, curries and stir fry’s… all those fabulous foods can be really economical because they allow you to use as much or as little meat as you have. They incorporate starchy carbohydrates and lots of seasonal vegetables and you can vary the veg according to the seasons. A summer pizza might have fresh tomatoes, capsicum and basil leaves, a winter pizza might have roasted pumpkin, caramelised onions and mushrooms
Use last nights left overs to start tonights meal. Often we eat up leftovers for lunch but that little bowl of pasta or casserole could be spread over a pizza base to make a calzone or processed with bread crumbs to stuff ravioli
A basic pizza dough is a cash cow in the kitchen. No need for takeout pizza when yours is sooo good. Double it to make a calzone (stuffed pizza with a lid), use to make mini pizza’s for the kids, make the dough and freeze it for up to a month…
Basic pizza dough
Save money with seasonal vegetables
Fresh vegetables are more versatile than canned or frozen. Keep stocks of carrots, onions, potatoes including sweet potatoes and other more seasonal veg. Pumpkin, sweet potato, zucchini (courgettes) and corn can all be made into fritters.
Corn fritters
Any vegetable or combination of veg makes a great creamy soup.
Basic cream soup method
Use grated vegetables to add bulk or volume to a meal. Its really healthy and a cheap way to fill up hungry diners. Vegetables are a good source of dietary fibre. Not only is that good for your digestion, they are full of essential vitamins and antioxidants and the fibre makes us feel full. Healthy food isn’t expensive, health care is. Add grated carrots and zucchini (courgettes) to a family pizza (use a processor if you have one) squeeze out excess moisture and sprinkle over the base. Cover with tomato paste and toppings. Add grated veg to mince dishes, meatloaves and salads
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