Food Archives - Page 7 of 35 - The Paleo Network

Paleo Food Shopping Guide: Coles

Don’t judge me – sometimes I buy my paleo food from Coles, my local grocery store. I live near a great greengrocer, butcher and an Aldi – and have a twice monthly farmers market a few suburbs away – but sometimes time and budget make paleo shopping in Coles the best option.

So can you buy paleo in Coles?

A few years ago Coles lacked so many paleo staples – but now I see more and more paleo friendly lines appearing by the week. The fat-is-good-for-you and it-matters-where-your-meat-comes-from messages seem to finally be going mainstream.

This week I saw a whole new line in grass-fed beef at my local coles – so thought it’s a good time to assess the store for their paleoness.

I'm not going to go into fresh produce too much, but they do have a range of organic fruit and veggies.

Meat

This is the new range of grass-fed meat I found, Graze. It’s also hormone free and comes from 180 NSW and Victoria cattle farms. So far they have porterhouse, scotch fillet, rib-eye, eye fillet, rump, schnitzel, lean mince, roasts, stir fry, casserole and ribs. So if you buy from Coles – support this range – we want more of it!

In terms of chicken, Coles offer the Inglewood Farms brand of organic chicken. I always get a whole chicken ($11.90 a kilo) instead of chicken breasts ($31.40 a kilo) – you literally get the rest of the bird free that way – and who doesn't love a roast chicken?

How about kangaroo? One of the great things about kangaroo is that they aren't farmed – so you know you’re getting naturally reared meat. Buy the plain steaks though, and avoid the pre-marinated or processed kangaroo products.

Eggs

Eggs are easy as most people seem to be on-board with free-range eggs now. Unfortunately Coles don’t offer Omega-3 enriched eggs (get these from Woolworths). And my other gripe is that eggs aren’t stamped in Australia.

Fats

Coconut oil used to be a foreign concept to the big supermarkets. Now Coles offer two Melrose Organic jars ($8.75 or $11.72 for 300ml – good for an emergency) and also the Prochef coconut oil spray I wrote about before.

Coles also sell a jar of Naturals by Melrose Almond Butter Spread ($8.03 for 250g) or Cashew Spread Butter ($8.42).

Luckily olive oil has always been abundant. There are loads of brands. Which is your favourite?

If you’re looking for more animal fats, you can also get a rendered duck fat from Coles.

Canned paleo

A few brands of coconut milk are available including TCC, Trident and Ayam. I always buy Ayam as it has the best ingredients. Also, never buy the light versions (you can always add water yourself).

The other tinned ingredient I buy is tomatoes (here’s why). There are loads available, but I find a brand like Mutti has the best ingredients.

Paleo baking

You’ll find several brands of almond meal/ almond flour including Freshlife and the Lucky brand, but with prices upwards of $22 a kilo, they aren’t cheap. Bob’s Red Mill organic coconut flour is available as about $26 a kilo too.

Other things in Coles

You can also find Melrose Apple Cider Vinegar (see what you can do with it here) and several types of Pink Himalayan Salt

If you’re looking for a bread alternative, you’ll be please to find nori seaweed wraps.

Paleo Pantry Staples at Coles

Beyond the obvious fresh and chilled foods, Coles has expanded its range of pantry staples that work well for Paleo eaters. You can now find dried herbs and spices from brands like Hoyts and MasterFoods with no added fillers or anti-caking agents. Just make sure to read the ingredient lists closely, as some spice blends still contain preservatives, sugars or seed oils.

Stock your pantry with dried rosemary, turmeric, garlic powder, oregano and smoked paprika to easily add flavour to your meals. Also look out for organic cinnamon, which is ideal for baked Paleo treats or a sprinkle in your morning hot drink.

Freezer Finds Worth Checking

If you're short on time or want to stock up, the freezer aisle has some surprisingly Paleo-compatible options. Look for plain frozen vegetables like cauliflower rice, zucchini noodles, and mixed stir-fry packs that contain only vegetables with no added sauces or seasoning.

Coles often stocks frozen berries including blueberries, raspberries and cherries which are perfect for smoothies or baking. These are picked at peak ripeness and are a more cost-effective option than fresh berries, especially when they’re out of season.

There are also frozen seafood options, including wild-caught prawns and plain white fish fillets. Just check the labels carefully and avoid any options with added marinades, thickeners or batter.

Reading the Fine Print: Label Decoding 101

One of the best skills to have when shopping Paleo in mainstream supermarkets is label awareness. Many products marketed as “natural” or “healthy” often contain additives that aren’t Paleo friendly. Before adding anything to your trolley, look at:

Ingredients list: This should be short, simple and recognisable. Avoid unfamiliar chemical-sounding names.
Sugars: Watch for hidden sugars under names like maltodextrin, glucose syrup, and evaporated cane juice.
Oils: Seed oils like canola, sunflower and soybean are often used in processed foods. Skip anything with these listed.
Additives: Avoid preservatives such as 220 (sulphur dioxide), MSG (621), and artificial colours or flavours.

If the product has a lengthy list or includes numbers and complicated chemical names, it’s best left on the shelf.

Lunchbox Solutions for Paleo Kids

Packing a Paleo-friendly lunchbox for kids can be a challenge, but Coles offers some helpful options. Fresh fruit like apples, pears, mandarins and bananas are always a go-to. For something a little different, try carrot sticks with a small pot of nut butter (check the spreads aisle for 100% almond or cashew butters).

You can also include hard-boiled eggs, small tins of natural tuna in springwater, or nitrate-free sliced meats from the deli section (when available). Be cautious with deli meats though, and always check for added sugars or fillers.

For treats, bake your own muffins or cookies using almond flour, coconut flour and honey, then freeze them in batches. Coles stocks silicon moulds and mini containers that make Paleo lunch prep easy and fun.

Paleo-Friendly Drinks and Alternatives

While most supermarket beverages are loaded with sugar or artificial sweeteners, Coles does offer a few options. Plain sparkling mineral water is a great base for refreshing homemade drinks. Just add some fresh lime or berries for a flavoured twist.

Coconut water is available in most stores, but check the label to make sure it’s 100% pure with no added sugar. Coles also stocks a few herbal teas, such as peppermint, chamomile and rooibos, which are great caffeine-free alternatives.

If you’re after a dairy-free milk, choose unsweetened almond, coconut or macadamia milk. The Pureharvest and Australia's Own Organic brands often have clean versions with no added gums or oils.

Budgeting Tips for Paleo at Coles

Paleo doesn’t have to break the bank, even at a mainstream supermarket like Coles. Here are a few tips for staying on track while sticking to your budget:

Buy in bulk: Pantry items like coconut flour, almond meal and spices are often cheaper in larger packs.
Shop markdowns: Check the meat section for discounted cuts nearing their use-by date. These can be frozen immediately.
Opt for frozen: Frozen vegetables and berries are often cheaper and last longer than fresh alternatives.
Look for home brands: Coles’ own range often includes simple, unprocessed ingredients at a better price point.
Cook whole cuts: A whole chicken or lamb shoulder can be stretched over several meals and used to make broth.

Planning your meals ahead of time also reduces the chance of food waste, which helps your wallet and the planet.

Seasonal Picks and Weekly Specials

Keep an eye out for Coles’ seasonal produce bins and weekly catalogues. You can often score good deals on in-season vegetables like pumpkin, zucchini, and leafy greens. These are perfect for roasting, spiralising or including in a breakfast hash.

In some stores, Coles also features local suppliers in the produce or meat section, offering a more transparent option for shoppers who want to support ethical farming practices.

What Still Needs Improvement?

Despite all the progress, there are still gaps. Organic offerings remain limited and often expensive. High-quality broth and gelatin products are rarely found in mainstream stores. Also, many products with Paleo potential still include unnecessary preservatives or sugars.

Hopefully, increased consumer demand will push Coles to expand its range even further. The more we support the good options and provide feedback, the better their offerings will become.

Shopping Paleo at Coles is more achievable than ever. With a bit of label-reading savvy and some creative planning, you can fill your trolley with real food options that support your health goals — even in the middle of a busy week.

So over to you – what paleo friendly items have you found in Coles that we should know about? Which of the big supermarkets do you think is the most paleo friendly?

How far can $50 a week go – cheap veggies

1 Comment

I told you about my $50 weekly food budget and I thought I'd share with you how I've been achieving it. As I mentioned, I shop around between my local independent greengrocers, Aldi and Coles supermarket. Whilst I find some good specials in Coles and Aldi, I almost always find the greengrocers to be the best bet for cheap veggies.

My other reason for liking the greengrocer as well as it being cheap, is that almost everything is from local farms – and it's pretty much all seasonal, rather than expensive imported produce.

I eat a lot of veg and use it to bulk out all of my meals. I pick veggies roughly based on their nutrient density – I'm going to buy kale and spinach over iceberg lettuce.

So, here's what I selected the other day at my greengrocers….

Greengrocers-50-Paleo-Diet-Primal-Challenge-Frugal-Vegetables-Veggies-min

Spinach (silverbeet) $0.99

Kale $2.00

Butternut Squash $3.00

Brussels Sprouts $2.49

Broccoli $1.97

Onions $1.49

Cauliflower $2.49

Total Veg Spend $14.34

I compared the cost to what I would have paid in my local Coles supermarket (see below)

Buying the exact same produce would have cost over double in the supermarket – $31.07, leaving less than $20 for meat for the week!

What did I do with the produce?

I made a huge batch of butternut squash and carrot soup (I had a few carrots left over from my previous shot)

I used the cauliflower to make an experimental new pizza base

I made a greens & beef stir fry with the silverbeet, kale, sprouts and broccoli

It's cheap – but is it organic?

Unfortunately it's not all organic. Of course I'd love to eat everything organic, but on a tight budget it's just not feasible. However – one good trick I've found, is that not may people seem to buy organic where I live. This means the organic produce is quite often reduced to less than the conventional produce, as it approaches its use by date. So keep a lookout.

How to Stretch Your $50 Paleo Budget Even Further

Once you’ve secured your fresh vegetables at a bargain, the next step is to make every dollar count when buying protein, pantry staples, and extras. While the meat portion of your Paleo budget can quickly disappear, there are ways to shop strategically and creatively to keep your total spend under control while still eating nutrient-dense, satisfying meals.

Smart Protein Choices

Meat tends to be the biggest single expense for Paleo eaters, but there are ways to save without compromising on quality. Here are some tried-and-tested methods to stretch your protein dollar:

Buy cheaper cuts: Look for cuts like chuck steak, osso buco, chicken thighs, offal, or mince. These are often overlooked but are ideal for slow-cooked stews, casseroles and braises, which also go further as leftovers.
Use bones for broth: Ask your butcher or look in the frozen section for beef or chicken bones. A large batch of homemade broth is cost-effective and can stretch meals, especially when used as the base of soups or to cook veggies and meat.
Eggs are gold: At around $3–$5 a dozen for free-range, eggs are a great source of protein and healthy fats. Boil a batch at the start of the week or make frittatas with your leftover vegetables.
Stretch with plants: Add cooked spinach, grated zucchini or chopped cauliflower into your meat dishes to bulk them out. You’ll still get the protein hit, with added nutrients and a lower per-serve cost.

Bulk Cooking and Meal Prep

Meal prepping is one of the best ways to stay on budget and avoid buying convenience food. By preparing meals in advance, you’ll waste less, eat better, and have a constant supply of nourishing options ready to go. Consider these strategies:

Batch cook stews and soups: Double or triple your recipes and freeze portions for later in the week. These types of meals are ideal for using tougher cuts of meat and soft veggies that need using up.
Make use of your freezer: Buy in bulk and portion out meat, sliced veggies or entire meals. Flash freeze things like chopped onions, cauliflower rice, or spinach to extend shelf life.
Cook once, eat twice: A roast chicken for dinner becomes salad or broth the next day. A big stir fry can be served hot or cold. Planning like this avoids waste and maximises your ingredients.

Pantry Staples That Support Your Budget

While fresh produce and proteins are key, you’ll also want to stock up on a few long-lasting pantry essentials that add flavour, variety and fat to your Paleo meals. Here are a few budget-friendly basics worth keeping on hand:

Coconut milk: Use in curries, soups and desserts. Often cheaper in bulk cans from Asian supermarkets.
Olive oil: Choose a good extra virgin variety when it's on sale. Use sparingly for salad dressings and finishing dishes.
Apple cider vinegar: Adds flavour to dressings and helps tenderise meat. A little goes a long way.
Herbs and spices: Buy in bulk or from ethnic grocers. They’ll last for months and make your budget meals feel gourmet.
Tinned tomatoes: A base for sauces, stews and soups. Keep a few tins in the cupboard for quick, warming meals.

Shopping Seasonally and Locally

As you’ve discovered, shopping at your local greengrocer not only supports local farmers, but it also allows you to focus on what’s in season. Seasonal produce is more abundant and often far cheaper. It also tastes better and has travelled fewer food miles.

Keep an eye out for signs and specials at local markets or small independent shops. Many reduce prices drastically toward the end of the day or week to clear their stock. You’ll often find ‘seconds’ or slightly misshapen produce at an even better discount — perfectly fine to eat and great for cooking!

Cutting Down on Waste

When you’re shopping on a tight budget, waste is the enemy. Make a plan before shopping and be intentional with what you buy and how you use it. Here are a few ways to reduce waste while stretching your groceries further:

Store produce properly: Use containers and bags to prolong freshness, especially for leafy greens and herbs.
Eat the stems: Don’t discard broccoli stalks or kale stems — chop them finely and add to stir fries or soups.
Repurpose scraps: Collect offcuts of onion, garlic, carrot and celery to make stock. Freeze them until you have enough to simmer a batch.

Sample $50 Paleo Meal Plan

To help you visualise how this all comes together, here’s a sample three-day meal plan using the groceries from your shop:

Day One

Breakfast: Scrambled eggs with sautéed kale and onions
Lunch: Butternut squash soup with leftover roast chicken
Dinner: Beef and greens stir fry with cauliflower rice

Day Two

Breakfast: Boiled eggs with roasted Brussels sprouts
Lunch: Vegetable soup using silverbeet, carrot, and leftover broth
Dinner: Mince and veggie bake with mashed broccoli and squash

Day Three

Breakfast: Frittata with kale, onion, and butternut squash
Lunch: Leftover soup with a boiled egg on the side
Dinner: Cauliflower-base pizza with tomato, herbs, and any leftover veggies

As you can see, with a bit of planning, creativity and resourcefulness, it’s absolutely possible to eat well, follow a Paleo lifestyle, and stay within a modest weekly budget. The key is to focus on whole foods, embrace seasonal local produce, and avoid waste wherever you can.

What are your best tips for eating Paleo on a budget? Have you found a local hidden gem that sells fantastic produce or meat at bargain prices? Let me know in the comments — I’d love to hear your experiences!I'd love to hear your tips for eating well on a budget – how do you do it? Share in the comments below!

How to grind your own beef mince ground grinder paleo network-min

How to Grind Your Own Ground Beef (Mince)

2 Comments

A while ago I wrote about why I don't buy ground beef (or any mince meat for that matter). But I love cooking with it. Making it yourself is the only way you can possibly:

Know exactly what's in it
Be sure it only contains good cuts of meat
Know how fresh it is
Know it's safe to eat medium-rare
Know it will taste good

The first time I tried it I used an old fashioned mincer like the one in the photo above. It was a total mess, with meat juice going everywhere! So since then, I've worked out how to do it properly with the mincer – but also far faster with my food processor.

How to Grind Your Own Ground Beef Mince:

1) Find a good cut of meat, not too lean – a bit of fat makes all the difference. I often buy a cut that is on special offer, then freeze the ground meat that I make.

2) Depending on what you're making with the mince, you might also grind another type of mince too. For example, I like to make my bolognese with half beef and half pork mince.

3) This is the step I found out the hard way. Cube the meat evenly, then put in the freezer for a couple of hours. Do this, it makes a huge difference and stops your kitchen resembling a crime scene. I've even taken to putting the grinding plate into the freezer too. Without it being super cold it won't grind properly and will be a mushy nasty mess. You have been warned.

4) In small batches feed the meat cubes into the food processor or grinder

5) Check for any un-ground pieces to put through again, and get rid of any gristle that has made it's way through.

6) Whatever you don't use, straight away freeze in small batches for use in a future recipe.

And once you've ground your meat? Try some of these recipes:

Chilli and Cumin meatballs with a mango and pomegranate salsa
Texan Style Sweet Potato and Bison Burgers
Spiced Beef Kofte with a Pomegranate Glaze
Tomato-Free Bolognese Recipe
Mexican Turkey Burgers with Coriander Guacamole

Choosing the Right Cuts of Meat for Home-Ground Mince

When it comes to making your own mince at home, the choice of meat cut can make or break your results. Too lean, and you’ll be left with dry, flavourless mince. Too fatty, and it may be greasy and hard to cook evenly. The sweet spot is a well-balanced cut with both muscle and fat.

Best cuts for beef mince: chuck, brisket, short rib, blade or bolar roast. These cuts have just enough fat to keep the mince juicy and full of flavour.

For pork: shoulder or scotch fillet work wonderfully, especially if you want a slightly sweeter, richer flavour.

For lamb: try forequarter chops or lamb shoulder, which are both flavourful and have a good fat ratio.

Should You Trim the Fat?

This depends on your preference and what you're using the mince for. For something like burger patties or koftes, a bit of fat enhances texture and flavour. If you're using mince for leaner dishes like stuffed capsicum or clean meat sauces, trim some fat beforehand. You can always mix fatty and lean cuts to find your ideal blend.

Why You Might Want to Blend Meats

Just like top chefs do, blending meats gives your home-cooked dishes a richer depth of flavour. Combining different types of meat balances taste, texture and fat content. Here are some combinations worth trying:

Beef and Pork: Perfect for Bolognese, meatballs, or meatloaf. The pork softens the beef and adds natural sweetness.
Lamb and Beef: Ideal for Mediterranean or Middle Eastern dishes, especially when paired with spices like cumin and coriander.
Turkey and Pork: Keeps your turkey mince from drying out and improves the overall mouthfeel in burgers and patties.

If you're working with smaller portions, cube and freeze the meats separately, and grind them in batches. Then weigh and mix together for consistency.

Grinding Tips for Perfect Mince

Once you’ve mastered the basic process, a few small adjustments can elevate the quality of your homemade mince:

Pulse, don’t puree: If using a food processor, work in short bursts. Over-processing leads to a paste instead of mince.
Use the coarse plate first: If you’re using a mincer, always begin with a coarse grind. If you need finer mince, run it through a second time using a fine plate.
Don’t overcrowd: Feed small amounts through the processor or mincer at a time. Too much at once will clog the blades and give you uneven results.

How to Store Freshly Ground Meat

Freshly ground meat is best cooked within 24 hours. But if you're prepping in bulk, divide it into flat, freezer-safe bags. Flattening the bags helps them freeze faster and more evenly, and makes them quicker to defrost.

Label each portion with the type of meat and date, and aim to use frozen mince within three months for best quality.

Creative Ideas for Using Your Mince

If you've mastered a few of the classics, why not expand your repertoire? Homemade mince opens the door to a world of Paleo-friendly recipes that taste better than anything pre-packaged or store-bought.

Paleo Stuffed Vegetables

Use your fresh mince as a stuffing for zucchini, capsicum, or mushrooms. Mix with herbs, garlic, finely chopped veggies, and a splash of bone broth. Bake until tender and golden on top for a satisfying weeknight dinner.

Asian-Inspired Lettuce Cups

Stir-fry minced beef or pork with garlic, ginger, coconut aminos, and shredded carrot. Spoon into fresh lettuce leaves and top with chopped nuts and herbs for a light but flavour-packed lunch.

Breakfast Hash with Mince

Forget boring cereal. Sauté your mince with chopped kale, sweet potato and capsicum. Top with a fried egg for a warming, nutrient-rich breakfast that’ll keep you full for hours.

Mince-Stuffed Sweet Potatoes

Bake a batch of sweet potatoes and stuff them with spiced mince, avocado slices and fresh coriander. This is a perfect post-gym recovery meal with plenty of carbs and protein.

Health and Safety Tips

Because ground meat has more surface area than whole cuts, it's more prone to bacterial growth if not handled correctly. Here are a few must-know rules:

Sanitise everything: Clean your cutting boards, blades, and surfaces with hot, soapy water before and after grinding.
Keep it cold: Meat should remain cold throughout the grinding process. If it warms up, bacteria can multiply quickly.
Use quickly or freeze: Ground meat has a shorter shelf life than whole cuts. Store in the fridge and use within 24 hours, or freeze immediately.

The Long-Term Payoff

Grinding your own meat at home might take a bit more time initially, but it quickly becomes second nature. Not only do you get better quality and flavour, but it also saves you money in the long run. Bulk-buying meat on special and processing it yourself lets you create custom blends for different meals and gives you control over your nutrition.

Plus, once you get used to cooking with home-ground meat, it’s hard to go back to the bland, watery supermarket packs with unknown ingredients.

What's Your Favourite Use for Fresh Mince?

Do you have any go-to flavour combinations or hacks for grinding your own meat at home? Have you tried adding liver or heart to your mince for a hidden nutrient boost? I’d love to hear your favourite recipes and tips — share in the comments below!

Can you eat paleo healthily on a budget finances-min

Can you eat healthily on a budget?

6 Comments

I wrote the other day about my $50 weekly food budget – and how hyper aware I've become about how much food costs. I'm only shopping for one, I work from home, love cooking and have time to shop around. How hard must if be for families on tight budgets to eat well?

I really struck me how difficult it must be for families when I saw this in my local Aldi store:

That's just $3 for a big pizza. Assuming you'd need two to feed a family of four that's $1.50 per person for dinner. Preparation time is zero and cooking time less than 20 minutes.

Contrast this with a healthy paleo meal? Let's say a large free range chicken: $12, some steamed kale $5 and spinach $3 and some $4 cauliflower made into rice. That's $24 – so $6 a head. For families living on tight budgets there's a huge difference between spending $6 on dinner and spending $24.

And how about lunch? You can buy an entire loaf of bread for about 85 cents and some cheap processed meat for about $3. That's a cheap lunch, well under a dollar a head. Contrast that with a typical paleo lunch – that wouldn't even cover a decent cut of meat, never mind salad or veggies.

As for breakfast I doubt anyone could make an free-range egg and veggie omelette for less than the $2.2o an entire box of cornflakes costs.

So what's the answer?

Wouldn't it be good if fresh whole food could be subsidised? Unfortunately I can't see how that could ever be implemented, since everyone has such wildly different ideas about exactly what is healthy and what isn't.

Do you think families struggling to make ends meet are priced out of eating healthily? What do you think the answer is?

Stretching Paleo Meals Without Stretching the Budget

While a single meal can feel expensive, the key to affordable Paleo eating lies in planning ahead and getting more meals out of every cook-up. A $12 chicken may sound like a lot, but when you roast it and then turn the leftovers into a salad, soup or stir-fry, suddenly it covers multiple meals.

The carcass can be turned into bone broth, which you can use as a base for sauces, soups, or simply sip as a nourishing drink. This type of whole-use cooking not only saves money but significantly reduces waste.

Batch Cooking and Freezing

Batch cooking is one of the best ways to stick to a Paleo lifestyle without blowing your weekly food budget. When you cook large portions of meals like slow-cooked stews, soups, meatballs or casseroles, you can freeze single servings for future lunches or lazy nights.

Cooking in bulk means you buy ingredients more economically and reduce the temptation of convenience food. A few hours in the kitchen on Sunday can result in meals for the whole week — without having to touch your wallet again.

Try cooking meals that use cheaper cuts of meat like beef chuck, lamb shoulder or chicken thighs. These cuts are not only more affordable, but also more flavourful and perfect for slow cooking.

Prioritising Protein Choices

Grass-fed and organic meats are ideal, but if you’re working with a strict budget, don’t let perfection stand in the way of progress. Choose the best quality you can afford. Free-range chicken thighs, budget beef mince, or even kangaroo are often more affordable options in Australia.

Canned fish like salmon (in spring water) or sardines can also be economical protein sources. Just watch out for added oils or sauces. Eggs are another budget-friendly powerhouse, especially when used in frittatas, stir-fries or baked dishes.

You can also add bulk to meals using eggs and grated vegetables. A small amount of mince can stretch into multiple servings when combined with shredded zucchini, carrot and herbs.

Shopping Smarter: Aisle by Aisle

Smart Paleo shopping means comparing prices across supermarkets and stocking up when staples go on sale. Aldi continues to be a reliable option for affordable basics like fresh produce, eggs, nuts and some oils.

Look for markdowns in the meat section close to expiry — you can freeze immediately for later use. Check farmers markets towards closing time for discounted produce, and don’t shy away from “ugly” vegetables — they taste the same and often cost less.

The freezer aisle can also offer savings. Frozen spinach, cauliflower rice, broccoli and berries are just as nutritious as fresh and can be stored for months with no waste.

Mastering the Art of Scratch Cooking

Convenience comes at a cost. Pre-cut vegetables, sauces and pre-made Paleo-friendly meals are convenient but usually come with a higher price tag. Cooking from scratch using simple ingredients gives you better control of both your health and your wallet.

Instead of buying cauliflower rice or zoodles, try making them yourself with a grater or spiraliser. Bake your own sweet potato chips, prepare sauces from basic pantry ingredients, and make dressings using olive oil, vinegar and herbs.

By learning to cook with what you have, you’ll waste less and rely less on packaged options.

Reducing Waste and Using Everything

One of the biggest money drains in any household is food waste. A Paleo approach can actually be more economical when you embrace the “use it all” philosophy.

Save carrot peels, celery ends and onion skins in a bag in your freezer to make homemade stock. Use leftover herbs to make salsa verde or pesto. Freeze overripe bananas or leftover berries for smoothies or baking.

Plan your meals around what’s already in your fridge and pantry. Leftovers from dinner can become tomorrow’s lunch. Cooked vegetables can be added to omelettes or blended into soups. With some creativity, yesterday’s meal becomes today’s savings.

Budget Breakfasts Without Cereal

Ditching boxed cereal doesn’t mean breakfast has to be pricey. Eggs, even the free-range kind, are still a cheap source of protein and fat. Pair them with leftover vegetables or cook up a simple breakfast hash using chopped sweet potato, onion and greens.

You can also prep breakfast muffins using eggs, grated veggies and herbs — cheap, portable and easy to freeze. A big batch of chia pudding made with coconut milk can stretch across multiple breakfasts for under a dollar a serve.

Tips for Families Eating Paleo on a Budget

Feeding a family Paleo-style doesn’t mean gourmet cuts at every meal. Think of ways to build meals around filling, nutrient-dense ingredients like eggs, root vegetables and leafy greens.

Use cheaper protein sources more often and reserve pricier cuts for weekends or special meals. Let children get involved with prepping vegetables or helping in the kitchen, which makes them more engaged and less resistant to trying new things.

Create theme nights like “slow cooker night” or “taco bowls” using lettuce wraps and seasoned mince to make mealtime fun, structured and economical.

Reframing the Value of Real Food

Yes, a $3 frozen pizza feels cheap. But it doesn't nourish. It doesn’t support long-term health, reduce inflammation or improve mental clarity. Sometimes, eating Paleo on a budget means zooming out and looking at the full picture: the savings on future health bills, improved energy, and fewer sick days.

Paleo might cost more at the checkout, but it can save more where it matters — your health, energy and time spent in the healthcare system. Investing in real food is an act of self-care, even if it takes a bit more planning and creativity.

It’s not always easy to eat Paleo on a budget, especially when processed food is so cheap and accessible. But with a plan, smart choices and a bit of prep work, it’s absolutely possible. Your health is worth the effort.

Paleo Egg Muffins for Quick Healthy Breakfasts

3 Comments

Did you guess the health food rights from the ingredients answers revealed-min

Did You Guess the Health Foods Right?

2 Comments

Last week I showed you the ingredients from five “health” foods – did you guess them right? Well, none of them are what I would class as a health food. Wouldn't you agree?

Product one – this will help you lose weight

Atkins: Endulge Caramel Nut Chew Bar

Another reason why Atkins just isn't paleo. Just because it's low carb, doesn't make it healthy as the chemicals in this ingredients list demonstrate. What ever happened to eating real food?

Product two – it's never too young to start being healthy

S-26: Gold Soy Baby Formula

I assume for babies who are intolerant to dairy or for vegan parents? Introducing Soy baby formula….

Product three – start your day the right way

Sanitarium: Up & Go Chocolate Flavoured Milk

This is marketed as a good nutritious way to start your day. Right. I think I'll just have a normal paleo breakfast instead, thanks…

Product four – the best bet for children everywhere

Cottee's: Coola No Added Sugar Cordial

No added sugar – so it must be good for you, right? Surely no one needs any of these chemicals. Is it so hard to drink water?

Product five – watch your cholesterol

Flora: Salt Reduced Sunflower Margarine Tub

And the biggest scam of them all. Avoid butter and have margarine instead….

Behind the Labels: The Illusion of “Health” in Packaged Foods

It’s no surprise that many so-called “health” foods, once scrutinised beyond the shiny packaging and clever marketing, are anything but healthy. The examples above showcase how easily consumers can be misled by buzzwords like “low fat,” “no added sugar,” and “fortified.” But when you dig into the ingredient list, you quickly realise these products are highly processed, artificial, and far removed from real, nourishing food.

In an age where we’re becoming more label-literate, it’s worth exploring why these products continue to flood supermarket shelves — and more importantly, why we’re still being encouraged to eat them in the first place.

The Problem with “Health Washing”

“Health washing” is the marketing tactic of making unhealthy products appear nutritious. It’s rampant in the food industry. From snack bars with more sweeteners than a lolly shop to cereals claiming to support immunity while delivering a sugar hit that rivals soft drinks — the deception is subtle but powerful.

Parents, in particular, are targeted with messages that suggest these products are essential for growth, learning, and energy. Terms like “essential vitamins,” “source of fibre,” or “supports brain function” are plastered across items that would struggle to be recognised as food by our grandparents.

What Do These Ingredient Lists Really Tell Us?

Let’s take a closer look at the patterns behind products like those featured:

Highly refined ingredients: Most processed health products rely on industrial oils (like canola or sunflower), refined flours, soy derivatives, and synthetic thickeners.
Artificial sweeteners and flavourings: To compensate for reduced fat or sugar, chemical additives are used to maintain flavour and mouthfeel.
Long shelf life: These products often include preservatives, stabilisers, and emulsifiers to extend their shelf life far beyond what fresh food ever could achieve.
Minimal real nutrition: You’ll often find added synthetic vitamins — not because the food is nutrient-rich, but because all nutrition was stripped out during processing and had to be added back in.

The irony is that many of these “health” foods are far more processed than the foods they’re intended to replace. A chocolate Up & Go, for instance, is essentially a high-carb, synthetic cocktail dressed up as breakfast — while an actual breakfast of eggs, spinach, and avocado would blow it out of the water nutritionally.

The Role of Seed Oils and Soy in Processed Foods

One commonality in these products is the use of seed oils (such as soybean, canola, or sunflower) and soy-based derivatives. These ingredients are cheap, highly processed, and heavily subsidised in many countries. But their presence in everything from baby formula to margarine is deeply concerning.

Seed oils are rich in omega-6 fatty acids, which when consumed in excess (as they often are in modern diets), contribute to systemic inflammation — a root cause of many chronic diseases. Soy, particularly in its isolated or genetically modified form, has been linked to hormonal disruptions and digestive issues in some individuals.

What Makes a Food Truly Healthy?

Let’s strip things back to basics. A food is “healthy” when it’s:

Minimally processed — close to its natural state
Free of artificial additives — no hidden colours, flavours, or stabilisers
Rich in bioavailable nutrients — vitamins and minerals your body can absorb
Satiating and energising — not engineered to make you overeat

That means foods like pasture-raised meat, wild-caught fish, seasonal vegetables, natural fats, free-range eggs, and fermented foods. These are the real superfoods — no barcode required.

The Baby Formula Conundrum

The inclusion of soy-based baby formula in the “health” food list is especially alarming. While sometimes used as an alternative for infants with dairy sensitivities, soy formula is far from an ideal solution. It often contains phytoestrogens (plant compounds that mimic oestrogen), processed sugars, and seed oils — all in a product meant to be a baby's sole source of nutrition.

It’s a sobering reminder that the word “formula” should not be equated with “complete nutrition.” Many health professionals now advocate for donor milk or properly prepared homemade formulas where breastfeeding is not possible — options that are far more aligned with an ancestral, whole food approach.

The Cost of Convenience

Most of these “health” products are designed for convenience. They're quick, shelf-stable, and marketed to fit seamlessly into busy lifestyles. But convenience often comes at a cost: poor nutrient density, disrupted digestion, and long-term health consequences.

It may take a few extra minutes to prepare a proper breakfast or pack a lunch from real ingredients, but the long-term benefits — from energy and mental clarity to disease prevention — make it well worth the effort.

Start Reading Labels Differently

Next time you’re in the supermarket, challenge yourself to flip over the packaging. Read the ingredients list instead of just the front label. Can you pronounce the ingredients? Would you cook with them at home? If not, it’s a red flag.

Even better, shop the perimeter of the store where fresh food lives. Or support local markets and growers where seasonal, nutrient-dense food is more likely to be available and free from clever marketing spin.

Final Thoughts: Choose Food, Not Products

The examples above show just how easy it is to be misled by packaging that speaks the language of health — while delivering none of it. In a world full of engineered food-like substances, the best health decision you can make is to eat real food, not products designed to mimic it.

Forget the slogans, the endorsements, and the fortified this-or-that. If your food needs a marketing team to convince you it’s healthy, it probably isn’t. Your body deserves better — and once you start fuelling it with real, whole ingredients, the difference becomes impossible to ignore.

How many did you guess the health food from the ingredients right? Any “health” foods with ingredients that shock you? Share in the comments below!

Is Your Butcher Keeping a Secret from You?

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If your local butcher is anything like mine, they might have a big secret…

Since I moved out of Sydney last year, I've struggled to find a good butcher. I used to have an amazing organic butcher just a short walk from my house. My butcher would make me up paleo sausages to my exact requirements (pork and apple were my favourites), order fresh turkey for me (something I find surprisingly difficult to find in Australia) and always had super cheap grass-fed bones I could use for making bone broths.

I've not seen words like “grass-fed”, “pasture-raised” or even “gluten-free” at all in my new local shops. It’s not really practical to buy meat in the city and travel back home with it – and I don’t yet have a big enough freezer to buy half a cow from a local farmer. So what’s girl to do?

I'm ashamed to say I've been walking past my local butcher for quite a few months without stopping. I glanced at the display and made a lot of assumptions.

Well yesterday, I stopped.

I've taken to roasting a piece of pork rind in the oven and filling the tray with veggies to roast in the delicious fat (try it!). Pork rind is really cheap (in keeping with my $50 budget challenge) and using good quality pork it’s a great fat source. Anyway, I couldn't find any pork rind, so stopped to have a chat with the butcher.

I asked her if they ever get in any grass-fed meat, or can order some – she told me that all of their meat is grass-fed! She pointed to an old black and white photo behind the counter, and explained that her grandfather was in the photo – and that they've been buying all their meat from the same local farm for the last three generations. It’s all naturally raised. Could she make me some gluten-free sausages? All of her sausages are gluten-free – she just never uses words like gluten-free or grass-fed because she’s found those words put people off!

What a revelation!

I bought two giant pieces of pork rind for just $3 and am so pleased to finally have a local butcher again.

So if you've not found anywhere locally, my advice is this – speak to your butcher. Chances are they too don’t realise how much of a good marketing feature their naturally raised, organic, grass-fed meat is!

Would love to know if you've had a similar experience with your butcher too?

My $50 Weekly Paleo Budget Challenge

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When I returned from my trip overseas, I went to my local Coles grocery store to get a few essentials to keep me going. I came out with one bag and $52 worse off. All I bought was a few veggies and some meat.

Now I'm working for myself (more on this soon) something has to change! It's important to me to continue eating well, but I've got to cut my food costs. I've therefore spent the last few weeks doing a $50 weekly food challenge. Where I live in Australia, this is quite a challenge. Food is expensive here. Before I started this challenge I'm ashamed to say I had no idea how much different vegetables and cuts of meat cost.

It's not been easy, but I've managed to stick $50 a week – and I've kept it paleo. Here's what I've been doing:

Shopping around

I'm lucky to live near an independent greengrocers, a butcher, an Aldi and a Coles supermarket. When I worked in the corporate world I would do almost all of my shopping in Coles because it was quick and easy. Now I incorporate all three in my daily morning walk, so I can check out the prices and see what's in season and on special offer. As I walk, I don't buy much each time I go and I make sure I'm always getting the best price. It's amazed me how much prices differ for the exact same vegetables – perhaps even from the same farm! For example I can get a whole cauliflower for $2 from the greengrocer. Or spend $3.98 on a cauliflower at Coles.

Look for specials

I've noticed every few days there are different specials in my local Coles. This week for example, Broccoli is on sale for $1.oo a kilo (2.2 pounds). It would normally be about $3 a kilo – so this is incredibly cheap. I therefore have a fridge full of broccoli at the moment – and am on the look out for broccoli recipes to use it all in! I always keep my meal plans flexible enough to take advantage of good deals like this.

Buy reduced to clear

I've also noticed everywhere I shop has reduced produce every day. I've got some great deals on packets of vegetables on their “use by” date and significant reductions on meat too. I cook fresh everyday, so it makes no difference whatsoever if it's close to the use by date.

Buy different cuts of meat

I used to buy (what I now realise are) premium cuts of meat and poultry. I'd spend $10 buying two chicken breasts – I now buy a whole chicken for about the same. Not only do I get two chicken breasts, but I get the rest of the bird – and a couple of extra meals out of it for free. It's so easy to roast a chicken.

Buy nutrient dense

With $50 to spend I don't bother buying things like lettuce, which I don't consider very nutrient dense or filling. Instead I'd rather buy veggies like kale and spinach that give far more nutrients per cent.

Buy seasonal

I used to buy avocados all the time. I didn't really look at the price. They're $2.98 EACH! I don't buy avocados at the moment. As soon as they are in season and the prices become more sensible, I'll add them back into my diet.

Try a different way

I've also started doing a few things differently. Instead of buying expensive dark chocolate, I buy a few grapes when they're on special and freeze them (if you've not tried frozen grapes – do this!). Instead of using coconut oil to roast veggies in or cook a stir fry with, I use the fat I get from the meat I cook.

Don't compromise

I'd save so much money if I bought barn eggs and cheap ground mince meat. But there are some things I won't compromise on – I won't buy ground meat or non free-range chicken or eggs. I'd love to buy all of my vegetables organic, but I just couldn't do that for under $50 a week unfortunately.

Stretch everything

Everything I buy, I try to stretch as far as I can. The chicken I roast will do several meals, then the bones will make a stock. I add yesterday's stir fry leftovers to some eggs to make a frittata for breakfast. I make my extra veggies into a soup and freeze it in batches for later.

**Yes, You Can Do Paleo on a Budget in Australia**

Eating Paleo doesn’t have to mean spending a fortune at organic grocers or boutique butchers. With a little creativity and flexibility, it’s absolutely possible to stick to clean, nutrient-dense meals while keeping your food budget in check. Shopping for seasonal produce, using every part of the animal, and embracing less trendy cuts of meat can make all the difference.

If you're in Australia — where food prices can be steep — this kind of mindful shopping takes a bit of effort, but the rewards are worth it. You’ll eat better, waste less, and develop a far better understanding of what food is really worth.

Have you tried a weekly Paleo food budget challenge? What’s your go-to affordable meal? I’d love to hear your tips for saving money while still eating real, quality food — so leave your best ideas in the comments!

Smart Paleo Eating on a Tight Budget: Tips That Work in Real Life

When people first hear about the Paleo diet, they often assume it’s only for those with endless time and an unlimited grocery budget. But as this $50 challenge proves — that simply isn’t true. In fact, Paleo can be one of the most budget-conscious ways to eat, especially when you move away from overpriced packaged “health” products and focus on whole, seasonal ingredients.

Here are some practical tips for stretching your Paleo dollars further — without sacrificing nutrition or flavour.

1. Embrace “nose-to-tail” eating

Buying a whole chicken or a cheaper cut of meat like lamb necks or beef cheeks doesn’t just save money — it’s also more nutritious. These cuts are rich in connective tissue, collagen, and flavour. You’ll also be left with bones for homemade broth, adding another meal or three to the total tally.

2. Meal prep with batch cooking

One of the easiest ways to stay within budget is to cook in large batches. Roasting a big tray of vegetables or making a slow cooker stew with tougher cuts of meat means multiple meals sorted. Soups, frittatas, and stir-fries are all great ways to use up leftovers and avoid waste.

3. Know your nutrient-dense staples

When budget is tight, you want the most nutritional bang for your buck. Think:

Eggs (preferably free-range or organic)
Liver and other organ meats (often cheap, incredibly nutritious)
Seasonal dark leafy greens like kale, silverbeet or spinach
Frozen vegetables when fresh ones are expensive
Sweet potatoes and pumpkin as filling, affordable carb sources

4. Go where the value is

In Australia, supermarkets aren’t always the best for value. Farmer’s markets, discount green grocers, Aldi, and butcher offcuts are often far cheaper — and sometimes fresher — than the big chains. Don’t be afraid to build relationships with small local stores or ask about discounts on “imperfect” produce or bones for broth.

5. Make it yourself

Ditch the $12 almond butter and make your own. Instead of buying coconut yoghurt or Paleo snack bars, try simple DIY options like chia puddings, boiled eggs, or leftover meatballs. These often take minutes to prep and cost a fraction of the price.

6. Build a flexible menu

Let your weekly meals be shaped by what’s on special or marked down. Broccoli 99c/kg? That’s your base for the week. Cauliflower for $2? Turn it into mash, rice, and soup. Flexibility allows you to eat better — and cheaper.

7. Keep flavour simple

Seasonings like garlic, lemon, ginger, and herbs add tonnes of flavour without needing fancy ingredients. Save money by skipping bottled sauces (often full of sugar and seed oils anyway) and relying on spices, vinegar, or good-quality meat fat.

You Don’t Need a Big Budget to Eat Well

A weekly Paleo budget challenge is a great way to rethink your habits, waste less, and reconnect with the true value of food. You may find yourself eating more simply, more seasonally, and far more mindfully — which is very much in line with what Paleo is all about.

Have you done something similar? What’s your go-to meal when you’re short on time and money? Share your favourite Paleo-on-a-budget tips in the comments below — let’s inspire each other to eat well without breaking the bank.

Classic Paleo Deviled Eggs (Perfect for Entertaining)

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Guess the health food from the ingredients-min

Guess the health foods from the ingredients

3 Comments

There are a lot of “food” products out there with health claims, and sadly a lot of people who take the claims on face value – and don't give much thought to the ingredients….

I've found five popular products (I cringe to call them foods) with health claims in my local grocery store and I'd love you to take a guess as to what each product is…

Product one – this will help you lose weight

Ingredients: Chocolate [Sweeteners (Maltitol, Sucralose), Chocolate Mass, Cocoa Butter, Sodium Caseinate, Milk Fat, Emulsifier (Soy Lecithin, Flavourings, Salt], 14% Roasted Peanuts, Sweeteners (Maltitol Syrup, Sucralose, Acesulfame Potassium, Neotame, Whey Protein Isolate, Inulin, Bulking Agent (Polydextrose), Butter (Cream, Salt), Water, Palm Kernel Oil, Peanut Butter [Peanuts, Emulsifier (Mono and Diglycerides), Salt, Antioxidant (Mixed Tocopherols)], Non-fat Dry Milk, Emulsifier (Soy Lecithin), Salt, Flavouring

Product two – it's never too young to start being healthy

Ingredients: Corn Syrup Solids; Vegetable Oils [Palm, Soybean, Coconut, Oleic Sunflower, Oleic Safflower]; Soy Protein Isolate; Emulsifier (Soy Lecithin); L-Methionine; L-Tyrosine; Long Chain Polyunsaturated Fatty Acids from single-cell sources [Arachidonic Acid (AA) and Docosahexaenoic Acid (DHA)]; Taurine; Nucleotides (Cytidine-5′-Monophosphate; Disodium Uridine-5′-Monophosphate; Adenosine-5′-Monophosphate; Disodium Inosine-5′-Monophosphate; Disodium Guanosine-5′-Monophosphate); L-Carnitine; Antioxidants (Mixed Tocopherols concentrate, Ascorbyl Palmitate); Lutein. Minerals: Calcium Phosphate; Sodium Citrate; Magnesium Chloride; Potassium Chloride; Potassium Citrate; Potassium Hydroxide; Potassium Bicarbonate; Ferrous Sulphate; Zinc Sulphate; Copper Sulphate; Potassium Iodide; Sodium Selenite. Vitamins: Vitamin C; Choline; Inositol; Vitamin E; Niacin; Pantothenic Acid; Vitamin A; Vitamin B2; Vitamin B1; Vitamin B6; Vitamin D; Beta-Carotene; Folate; Vitamin K; Biotin; Vitamin B12.

Product three – start your day the right way

Ingredients: Filtered Water, Skim Milk Powder, Cane Sugar, Wheat Maltodextrin, Soy Protein, Vegetable Oils (Sunflower, Canola), Hi-Maize? starch, Corn Syrup Solids, Inulin, Fructose, Cocoa (0.5%), Cereals (Oat Flour, Barley Beta Glucan), Minerals (Calcium, Phosphorus), Food Acid (332), Flavour, Vegetable Gums (460, 466, 407), Vitamins (C,A, Niacin, B12, B2, B6, B1, Folate), Salt.

Product four – the best bet for children everywhere

Ingredients: Water, Food Acids (Citric Acid, Malic Acid), Flavour, Sweeteners (Calcium Cyclamate, Acesulfame Potassium, Sucralose), Thickener (Sodium Carboxymethylcellulose), Preservatives (Sodium Benzoate, Sodium Metabisulphite), Colours (Tartrazine, Brilliant Blue).

Product five – watch your cholesterol

Ingredients: Sunflower Oil (34%); Water; Vegetable Oils; Salt; Milk Solids; Emulsifiers (471, Soy Lecithin); Preservative (202); Food Acid (Lactic Acid); Colours (Annatto, Curcumin); Vitamins (A,D); Flavours.

So what do you reckon the healthy food products are? Make your guess in the comments below – and watch this space for the answers next week!