My $50 paleo budget challenge

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.

My $50 paleo budget challenge

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.

Broccoli-50-dollar-paleo-diet-budget-challenge

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.

Avocado-expensive-50-dollar-paleo-diet-budget-challenge

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 yesterdays 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.

I'd love to hear any tips you have for getting more out of my $50 weekly food budget. How much do you spend on food each week? I'd love to hear your views in the comments below.

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Why I buy canned tomatoes (and which brands to avoid) tinned-min

Why I buy canned tomatoes (and which brands to avoid)

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I buy almost all of my produce fresh, but one of the few things I buy canned (shock horror!) is tomatoes.

Before I go any further – BPA

Let’s talk about BPA (Bisphenol-A). One of the main reasons put forward as to why you shouldn't buy food like tomatoes in cans, is that there is a risk of BPA exposure. As tomatoes are acidic, there is a concern about chemicals leaching from the tin liners into the produce. Unfortunately, given the acidity of tomatoes, the main way to mitigate this risk would be to buy tomatoes in glass jars. It seems that no canned tomatoes are sold in BPA-free cans (though there is a problem with that too – as those types of cans may contain another risky chemical – BPS–Bisphenol S). Yet, I still buy canned tomatoes…

Canned tomatoes tinned BPA tomato paleo diet brands fresh-min

So why do I buy canned tomatoes?

Until I can harvest and preserve my own tomatoes (which is going to take a good few months), I’m going to be buying them canned.

I often find the fresh tomatoes sold don't seem to be quite in season, and have been picked far too early. Use them as they are, and the flavour is completely lacking. Take them home and ripen them – and I almost always miss that sweet spot of ripeness and end up with a rotten mess. Tinned tomatoes are canned at the perfect moment and are always full of flavour.

Also – have you seen how much fresh tomatoes cost? At the time of writing this fresh tomatoes are $9.98 a kilo (for those reading from the US, that’s $4.53 a pound). No, not organic tomatoes, just regular tomatoes. That’s about $1.10 to $1.40 for one single tomato. Over a dollar for on tomato. That’s a lot of money. I hate that money has to come into it, but spending $10 on a few tomatoes to make a simple sauce is just not in my budget. I’d rather spend that money on meat.

Canned tomatoes are also peeled, which is a great convenience.

I use tomatoes as the base of so many of my recipes, so it’s handy to always have lots on hand – another reason I like to buy canned.

Yes, the BPA risk is a concern, but given this isn't a significant part of my diet, this is a risk I feel justified in taking.

But what’s in the can?

What I am concerned with, is what is actually in the can. Have you seen some of the ingredients?

I just want tomatoes in my can of tomatoes. Too much to ask for? Fortunately, there are a few brands I've found that do just contain tomatoes…

My advice is to choose a brand that is just tomatoes (no seasoning or herbs – add your own) and check the ingredients carefully.

These are some of the ingredients in some popular brands I've found. Aside from Tomatoes, tomato juice and tomato puree, the brands I looked at also contained:

  • Firming Agent (509),
  • Acidity Regulator: Citric Acid (E330)
  • Calcium Chloride

Here are the brands to choose and avoid

I've highlighted the ones I would use in red. I'd rather give citric acid and the other additions a miss…

  • Annalisa Diced Tomatoes: 100% Certified Italian Tomatoes.
  • Annalisa: Peeled Tomatoes: Peeled tomatoes, tomato juice.
  • Ardmona Whole Tomatoes No Added Salt: Tomatoes (57% Min), Tomato Juice, Firming Agent (509), Food Acid (Citric Acid).
  • Bella Terra Organic Italian Whole Peeled Tomatoes: Selected Organic Italian Tomatoes In Organic Tomato Puree, Organic Basil
  • Capriccio Diced Italian Tomatoes: Diced Tomatoes (60%), Tomato Juice, Acidity Regulator: Citric Acid (E330)
  • Capriccio: Whole Peeled Tomatoes:   400g Tomatoes (60%), Tomato Juice, Acidity Regulator: (Citric Acid).
  • Cento Petite Diced Tomatoes: Fresh Red Ripe Tomatoes, Tomato Juice, Salt, Calcium Chloride, Naturally Derived Citric Acid
  • Cento San Marzano Peeled Tomatoes: San Marzano Plum Peeled Tomatoes, San Marzano Puree, Basil Leaf, Naturally Derived Citric Acid, Salt
  • Cirio Chopped Tomatoes: Chopped Tomatoes 65%, Tomato Paste, Salt, Acidity Regulator: Citric Acid
  • Coles Diced Tomatoes: Tomatoes (60%), Tomato Juice, Food Acid (Citric Acid)
  • Coles Organic Diced Tomatoes: Organic Tomatoes (60%) ,Organic Tomato Juice (40%)
  • Coles Smart Buy Whole Peeled Tomatoes: Whole Peeled Tomatoes (60%),Tomato Juice,Acidity Regulator (Citric Acid)
  • Cook Italian Peeled Plum Tomatoes: Italian Tomatoes (65%), Concentrated Italian Tomato Juice, Acidity Regulator: Citric Acid
  • Dell'Alpe Crushed Tomatoes: Tomatoes, Tomato Puree, Salt, Calcium Chloride, and Citric Acid.
  • Heinz Chopped Tomatoes: Tomatoes (65%), Tomato Juice (35%), Acidity Regulator – Citric Acid
  • La Valle Italian Peeled Tomatoes: Peeled Tomatoes, Tomato Puree, Basil Leaf, Salt, Citric Acid.
  • Muir Glen Canned Diced Tomatoes: Organic Tomatoes And Tomato Juice, Naturally Derived Citric Acid And Calcium Chloride.
  • Mutti Baby Roma Tomatoes: Date Tomatoes, Tomato Juice.
  • Napolina Chopped Tomatoes: Chopped Tomatoes (70%), Tomato Juice, Citric Acid
  • Parioli Chopped Tomatoes : Chopped Tomatoes (65%), Concentrated Tomato Juice, Acidity Regulator (Citric Acid)
  • Pomi Sauces Chopped Tomatoes: Tomatoes
  • Racconto Whole Peeled Tomatoes: Tomatoes, Tomato Juice, Salt, Calcium Chloride and Citric Acid.
  • Woolworths Homebrand Tomatoes Diced: Diced Tomatoes (65%), Tomato Juice, Acidity Regulator (Citric Acid).
  • Woolworths Select Tomatoes Diced: Australian Diced Tomatoes (52%), Tomato Puree, Firming Agent (509), Acidity Regulator (Citric Acid).

Do you use canned tomatoes – or is the BPA risk a concern for you? Which is your go to brand? Share your thoughts in the comments below.

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Paleo school lunches dinners UK healthy government free-min

Paleo school lunches – dream on!

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I'm recently back from the UK, where a lot of my friends have young children. I was interested to learn about a new rule in the England, where children aged between four and seven (reception, year one and year two) are now all eligible for a free school lunch.

Paleo school lunches dinners UK healthy government free-min

The idea behind this, is a great one. I gather a significant number of young children were sent to school with a lunch box of processed junk. The same children aren’t likely to go home to a good meal either. By giving all children a hot school dinner, at least we can be certain they are getting at least one good meal a day.

There has been a lot of research on the issue, which has shown children getting a regular “healthy” meal concentrate better and perform better academically.

Whilst packed lunches are still allowed, obviously for financial and social reasons, children taking that option are likely to be in the minority.

Free School Lunches Dinners Policy UK

It all sounds great

Well yes, it does all sound like a great idea. Until one of my friends showed me the kinds of food on the “healthy” school dinner menus. Of course (and how could I have expected it to be any different) the offerings are based on conventional wisdom and the good old food pyramid.

That’s right, make sure children get their six (SIX!) daily serves of grains (especially wholegrains) – and watch out for those bad saturated fats!

Here are some of the meal plans for the free school lunches:

Paleo-Free-UK-School-Dinner-Lunches-Healthy-Menu-Plans

So whilst there’s a balance of lots of different types of food – aren’t they carb heavy? With options like pizza AND potatoes, pasta bake AND garlic bread and even Macaroni cheese and bread – there seems to be quite a lack protein and fat.

What’s the answer?

Clearly nothing is going to change until the government see sense on the food pyramid. And when almost all of the school children will be eating the free school dinners, I’m sure it would be very difficult to go against the flow and insist your child takes in a homemade packed lunch.

If you’ve got children, I’d love to know what their school lunch policy is and what you do about it. Please share in the comments, below.

In case you couldn't read the photo, here are the main course school lunch options in full:

• Loaded vegetable pizza with new potatoes and garden peas
• Lentil pasta layer with mixed vegetables
• Spaghetti Bolognese with sweetcorn
• Sweet potato & cheddar cheese whirls with country style potatoes & broccoli florets
• Roast chicken with gravy, stuffing, roast potatoes and spring cabbage
• Quorn fillet with roast potatoes and carrots
• Tempura fish goujons with crispy herb and baked beans
• Cheese and potato pie with green beans
• Cumberland sausages with gravy mashed potatoes and sweetcorn
• Roasted vegetable filled Yorkshire pudding with mashed potato and baked tomatoes
• Mediterranean vegetable pasta bake with garlic bread and vegetable medley
• Jacket potato filled with Boston beans and broccoli florets
• Savoury pork pies with crispy herb potatoes and baked beans
• Frittata with crispy herb potatoes and vegetable medley
• British roast beef with gravy, roast potatoes and cauliflower
• Vegetable crumble with roast potatoes and green beans
• Salmon fish fingers with lemon mayonnaise, potato wedges and garden peas
• Cheese ploughmans with carrot and orange salad
• Chicken fajita wrap with potato salad and mixed salad
• Quorn sausage and tomato roll with potato salad and sweetcorn salsa
• Quorn balls in tomato sauce with spaghetti and garden peas
• Cheese and onion pasty with mashed potatoes, homemade tomato sauce and roasted summer vegetables
• Reggae Reggae chicken with cous cous and sweetcorn
• Margherita pizza with coleslaw
• Roast pork with gravy, apple sauce, roast potatoes and cabbage
• Country bake with roast potatoes and carrots
• Chilli beef with rice and mixed vegetables
• Macaroni cheese with herby bread and broccoli
• Baked fish with country style potatoes and garden peas
• Vegetarian stack with country style potatoes and green beans

What if it’s all a big conspiracy conventional wisdom paleo theory-min

What if it’s all a big conspiracy?

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So conventional wisdom tells us that saturated fat is bad for us. We must only consume low-fat foods. We must eat 6 – 11 servings of healthy wholegrains every day. We must cook in healthy vegetable oils. We should avoid eating meat (especially red), especially on meatless Mondays. We should replace meat with soy instead. We need to make sure we have low cholesterol. We should take preventative statins.

What if it’s all a big conspiracy conventional wisdom paleo theory-min

And so what happens?

We eat processed low fat, high carb foods. The grain and junk food companies retain the power. They fund studies and lobby governments. We’re reminded to eat more of their products for the good of our health.

We get sick, but luckily there’s a drug to help us with that. It gives us side effects, but luckily there’s a drug to help us with that. It gives us side effects, but luckily there’s a drug to help us with that. The drug companies make lots of money and retain a lot of power. They fund studies and lobby governments. We’re reminded to take their drugs to save our ailing health.

What if it’s all a big conspiracy?