Eat like a dietitian: Expert shares her tips for feeding a family healthy meals on a budget – and the ‘cook once, eat twice’ method
- Sydney dietitian Susie Burrell has shared how to shop healthy for a large family
- Susie suggests making your own snacks and considering vegetarian options
- She also recommends cooking larger meals using a ‘base ingredient’
An Australian dietitian has revealed her four top tricks to effectively shop healthy for a family without breaking the bank.
Susie Burrell, the founder of Shape Me, said big families are often harder to cater for, especially if there are specific dietary requirements.
She recommends making your own healthy snacks, cooking larger portioned meals and considering vegetarian options.
Susie Burrell (pictured) said big families are often harder to cater for, especially if there are specific dietary requirements
1. Make your own snacks
Preparing your own snacks is one cost-effective way to ensure the family is eating enough nutritious, filling food every day.
‘If you look at the money we spend at supermarkets, it is the processed and packaged snacks which can really add up each week, especially for larger families,’ Susie said on her blog.
Some suggestions included making protein balls, muesli bars, yoghurt bars with dried fruit, mini muffins and fruit breads.
While making your own snacks may be time consuming, it’s a healthier option to consider.
Preparing your own snacks is one cost-effective way to ensure the family is eating enough nutritious, filling food every day
2. Cook larger meals using base ingredients
Susie’s ‘cook one, eat twice’ method involves finding a meal base that can be used in multiple recipes, resulting in more meals and less cooking time.
Through this technique, at least two healthy meals can be cooked at once and Susie recommends using lean meat as the ‘base ingredient’.
‘Pasta bakes and lasagnes work particularly well, as does a mince base used in multiple recipes, soups, stir fries and pies which all freeze well and are well liked by all (or at least most) family members,’ she said.
Incorporating at least one vegetarian dish into the weekly meal schedule is not only another healthy option but will save you at least $20 per meal, Susie said
3. Choose one vegetable-based meal
Incorporating at least one vegetarian dish into the weekly meal schedule is not only another healthy option but will save you at least $20 per meal.
Vegetarian meals such as nachos and haloumi burgers often only cost $3 per serve, which is perfect for large families.
4. Pick seasonal food
Purchasing seasonal produce is Susie’s final tip to shopping for healthy food catered to a large family.
‘Seasonal produce is always a cheaper option, but another trick is to freeze extra produce when it is in season, so you always have a supply on hand,’ she said.
Consider purchasing and freezing fruit such as mangoes or berries, which can be stored for up to 12 months in the freezer.
The frozen fruit can then be added into smoothies or baked in homemade fruit cakes.