Change the way you grocery shop forever

This may not be 'rocket science' to some and some of you already might already do your grocery shopping this way but I'm here to tell you it doesn't have to be a battle each week, fortnight or month. I've been grocery shopping like this for years, even when I did have a disposable income but it works for me and it saves me a bucket load of money.

There are two major players in the supermarket game here in Australia, Coles and Woolworths, followed closely in third place by the German grocery giant, Aldi. It's like every couple of months, the supermarket 'wars' are blasted all over the media and I'm sure they all take turns in paying the media as to which is the better value store. There are smaller independent grocers who are also getting in on the act and are quickly becoming a good option for picking up cheaper items.

You see, it doesn't matter which supermarket I go into. What I cook each and every day is dictated by the seasonal fruit and vegetables I buy, either at the farmer's market or ordered online for approximately $35 which lasts me a fortnight for a family of 4. This way I know I'm getting the freshest possible seasonal produce at the cheapest price because if it's in season, there's an abundance of it and it's cheap to buy. 

The other thing that dictates what groceries I buy each week is that I run my kitchen like a restaurant. You'll find that nearly every restaurant (unless of course it's a fast food restaurant and their menu rarely changes), has a seasonal menu and it's usually based on the fruit and vegetables that it's in season. For example, you'll most likely order a salad in summer and hot hearty meal in winter. All you need to buy is basic pantry items to keep your kitchen stocked. (I personally don't believe in stockpiling because I simply don't have the room to store it.) You can basically cook anything you like if your pantry is stocked with the basics. It never matters where I do my grocery shop. All I need to do is top up my basic pantry, fridge and freezer lists and buy the cheapest items on the day. (I also have the usual dried herbs and spices on hand.) I buy my washing powder and toilet paper from a variety store for a fraction of the price the supermarkets sell it for and it is accounted for in my $150 per fortnight. I find I only need to buy it every couple of months. I do have my favourite store, only because I know where everything is but I don't spend days planning my shop, looking at the junk mail or troweling through the aisles as to what's the best bargain for the day, for example with 2 for 1 deals. I usually have no less than 4 tins of tomatoes in my pantry so if I've used 1, I only need to buy another tin to keep my pantry stocked. My budget, per fortnight to grocery shop is $150. My 'top up' shop might only be $60 so I might splurge and buy something like a tub of ricotta cheese or other nice cheese to change up the menu.

For example, I might have half a butternut pumpkin (squash) in my fortnightly fruit and vegetable order. With my basic pantry staples I could make pumpkin gnocchi or other pasta dish, pumpkin and feta triangles, lasagna with a layer of pumpkin, cubed pumpkin in a curry or stew, pumpkin soup, baked or steamed as a side with a mail meal, used in quiches, cubed in a warm salad with chickpeas. And for baking, I could use a cup of pureed pumpkin to mix in with cakes, pumpkin scones, biscotti or pumpkin pie (not that I've ever made pumpkin pie). You only have to Google 'pumpkin' and millions of recipes will come up.

The $150 per fortnight also includes meat. I have a general rule to pay no more than $10 per kilo for meat. It usually means cheap cuts or buying a roast on special but I also include a cheap budget cut of bacon (there's nothing wrong with it) and frozen or canned fish. Other protein options include ham, lentils, chickpeas but the usuals are chicken, sausages and ground meat.

The supermarkets can argue all they like as to who has the better deals, who is leading the market in the 'supermarket wars' and you might all have your own opinions on which is the better grocery supplier. If you follow these five simple rules it won't matter where you buy your groceries from. The only winner will be your back pocket and you'll have heaps of money left over to splurge on other things that are important to you. In my case, it's family holidays and other family outings.

1. Make everything from scratch

If you forget about buying ready made sauces and meal packets you'll save a bundle on your weekly grocery bill. Using something like the Cook's Thesaurus to find out suitable substitutes you can find replacements with all your pantry staples. You'll also find the food you prepare at home won't have all the 'nasties' ready made meals contain.

2. Throw away the junk mail

The supermarket junk mail is designed to tempt you to come in and buy things you think you need. You'll find they all take turns in marking down those items like expensive shampoos, washing powder, chocolates, potato chips and all the other tempting items. Keep a stock list of what's in your pantry, fridge and freezer and as those things are used up, add them to your shopping list so your basics are always on hand.

3. Run your kitchen like a restaurant

It might mean having regular meals on a high rotation but using seasonal fruit and vegetables and changing it up slightly with a nice cheese, for example, or using a different kind of pasta or even trying a different cuisine, you'll have a lot of variety. (For example, a kilo of beef mince could make lasagna, hamburgers, meatballs, tacos, enchiladas, Lebanese pizzas, Greek Moussaka, Turkish kofta, Shepherd's Pie etc.)

4. Have a budget and stick to it

This is where most people come undone. You might be tempted by the 2 for 1 deals in the supermarket or buy 5 and get one free. If you don't need it in your pantry, you don't need it. I also hear of other people buying all of the markdowns that are near their expired date. Yeah sure, if it's something you need for your 'restaurant' get it otherwise what and how are you going to store five 2 litre bottles of milk even if they were only 99 cents each? I feel like I've struck gold when I find some meat marked down but that's usually the only time I'm tempted to buy it. 

5. Buy the cheapest version of the product you need

I've been buying homebrand goods for years and I've found nothing wrong with them. Things like flour, sugar, cheese, ham, budget bacon, rice etc. It means you can have a splurge on those items you don't usually keep on your basic pantry lists and create some really nice tasting, restaurant quality meals at home.

I hope you liked this post and find a way not to be fooled by supermarkets tricks and marketing strategies. At the end of the day, it's only food and I try to source it seasonally, from local growers and as close to home as possible. I only want what's best for my family while sticking to a budget and having a little left over at the end of the day for special treats.

Change the way you grocery shop forever

 

 

This may not be ‘rocket science’ to some and some of you already might already do your grocery shopping this way but I’m here to tell you it doesn’t have to be a battle each week, fortnight or month. I’ve been grocery shopping like this for years, even when I did have a disposable income but it works for me and it saves me a bucket load of money. Let me explain how you can change the way you grocery shop forever.

 

 

There are two major players in the supermarket game here in Australia, Coles and Woolworths, followed closely in third place by the German grocery giant, Aldi. It’s like every couple of months, the supermarket ‘wars’ are blasted all over the media and I’m sure they all take turns in paying the media as to which is the better value store. There are smaller independent grocers who are also getting in on the act and are quickly becoming a good option for picking up cheaper items.

 

 

You see, it doesn’t matter which supermarket I go into. What I cook each and every day is dictated by the seasonal fruit and vegetables I buy, either at the farmer’s market or ordered online for approximately $35 which lasts me a fortnight for a family of 4. This way I know I’m getting the freshest possible seasonal produce at the cheapest price because if it’s in season, there’s an abundance of it and it’s cheap to buy. 

 

 

 

The other thing that dictates what groceries I buy each week is that I run my kitchen like a restaurant. You’ll find that nearly every restaurant (unless of course it’s a fast food restaurant and their menu rarely changes), has a seasonal menu and it’s usually based on the fruit and vegetables that it’s in season. For example, you’ll most likely order a salad in summer and hot hearty meal in winter. All you need to buy is basic pantry items to keep your kitchen stocked. (I personally don’t believe in stockpiling because I simply don’t have the room to store it.) You can basically cook anything you like if your pantry is stocked with the basics. It never matters where I do my grocery shop. All I need to do is top up my basic pantry, fridge and freezer lists and buy the cheapest items on the day. (I also have the usual dried herbs and spices on hand.)

 

I buy my washing powder and toilet paper from a variety store for a fraction of the price the supermarkets sell it for and it is accounted for in my $150 per fortnight. I find I only need to buy it every couple of months. I do have my favourite store, only because I know where everything is but I don’t spend days planning my shop, looking at the junk mail or troweling through the aisles as to what’s the best bargain for the day, for example with 2 for 1 deals. I usually have no less than 4 tins of tomatoes in my pantry so if I’ve used 1, I only need to buy another tin to keep my pantry stocked. My budget, per fortnight to grocery shop is $150. My ‘top up’ shop might only be $60 so I might splurge and buy something like a tub of ricotta cheese or other nice cheese to change up the menu.

 

 

For example, I might have half a butternut pumpkin (squash) in my fortnightly fruit and vegetable order. With my basic pantry staples I could make pumpkin gnocchi or other pasta dish, pumpkin and feta triangles, lasagna with a layer of pumpkin, cubed pumpkin in a curry or stew, pumpkin soup, baked or steamed as a side with a mail meal, used in quiches, cubed in a warm salad with chickpeas. And for baking, I could use a cup of pureed pumpkin to mix in with cakes, pumpkin scones, biscotti or pumpkin pie (not that I’ve ever made pumpkin pie). You only have to Google ‘pumpkin’ and millions of recipes will come up.

 

 

The $150 per fortnight also includes meat. I have a general rule to pay no more than $10 per kilo for meat. It usually means cheap cuts or buying a roast on special but I also include a cheap budget cut of bacon (there’s nothing wrong with it) and frozen or canned fish. Other protein options include ham, lentils, chickpeas but the usuals are chicken, sausages and ground meat.

 

The supermarkets can argue all they like as to who has the better deals, who is leading the market in the ‘supermarket wars’ and you might all have your own opinions on which is the better grocery supplier. If you follow these five simple rules it won’t matter where you buy your groceries from. The only winner will be your back pocket and you’ll have heaps of money left over to splurge on other things that are important to you. In my case, it’s family holidays and other family outings.

 

1. Make everything from scratch

 

If you forget about buying ready made sauces and meal packets you’ll save a bundle on your weekly grocery bill. Using something like the Cook’s Thesaurus to find out suitable substitutes you can find replacements with all your pantry staples. You’ll also find the food you prepare at home won’t have all the ‘nasties’ ready made meals contain.

 

2. Throw away the junk mail

 

The supermarket junk mail is designed to tempt you to come in and buy things you think you need. You’ll find they all take turns in marking down those items like expensive shampoos, washing powder, chocolates, potato chips and all the other tempting items. Keep a stock list of what’s in your pantry, fridge and freezer and as those things are used up, add them to your shopping list so your basics are always on hand.

 

3. Run your kitchen like a restaurant

 

It might mean having regular meals on a high rotation but using seasonal fruit and vegetables and changing it up slightly with a nice cheese, for example, or using a different kind of pasta or even trying a different cuisine, you’ll have a lot of variety. (For example, a kilo of beef mince could make lasagna, hamburgers, meatballs, tacos, enchiladas, Lebanese pizzas, Greek Moussaka, Turkish kofta, Shepherd’s Pie etc.)

 

4. Have a budget and stick to it

 

This is where most people come undone. You might be tempted by the 2 for 1 deals in the supermarket or buy 5 and get one free. If you don’t need it in your pantry, you don’t need it. I also hear of other people buying all of the markdowns that are near their expired date. Yeah sure, if it’s something you need for your ‘restaurant’ get it otherwise what and how are you going to store five 2 litre bottles of milk even if they were only 99 cents each? I feel like I’ve struck gold when I find some meat marked down but that’s usually the only time I’m tempted to buy it. 

 

5. Buy the cheapest version of the product you need

 

I’ve been buying homebrand goods for years and I’ve found nothing wrong with them. Things like flour, sugar, cheese, ham, budget bacon, rice etc. It means you can have a splurge on those items you don’t usually keep on your basic pantry lists and create some really nice tasting, restaurant quality meals at home.

 

I hope you liked this post and find a way not to be fooled by supermarkets tricks and marketing strategies. At the end of the day, it’s only food and I try to source it seasonally, from local growers and as close to home as possible. I only want what’s best for my family while sticking to a budget and having a little left over at the end of the day for special treats.

 

 

The Ironing Chef - What do do with Ham & Pineapple

Welcome to a new monthly feature in 2015, "The Ironing Chef". I came up with the idea, while ironing one day believe it or not, when thinking about what to cook for dinner. I remembered the TV show "The Iron Chef" where they get one ingredient to cook 3 or 4 courses using standard pantry ingredients as well (and they have the really goofy voice overs in the Japanese version of the show). I'm forever making do with what I've got on hand but wanted to share how easy it easy to prepare simple meals using only what you've got. So many times I'd love to run down to the supermarket to pick up those extra few ingredients to make something but hold off and just use what I've got.

Ham & Pineapple Skewers on a Warm Rice Salad

I had some leftover ham from Christmas, which I cut off the bone and froze. Being smack bang in the middle of summer here in Australia, the pineapples are beautiful at the moment so I had half a pineapple that needed using up as well.

The extra ingredients I grabbed from the pantry and fridge were as follows:

(1)  1 cup white rice

(2)  frozen vegetable mix of corn, peas, capsicum

(3)  last bit of wilted English spinach from the fridge

(4)  half a small tub of light sour cream

(5)  6 Butternut Snap Cookies

plus basic seasonings and sauces from the pantry.  Not everyone is going to have these same ingredients but it's about using what you do have. If you have frozen broccoli, for example, use that. Or use leftover cake or biscuits of any kind to add to a dessert. Ice cream, cream, Greek or flavoured yoghurt is also good to use in desserts. Rice or pasta, it makes no difference.

I put the rice onto boil and cut the pineapple in half, saving one half for the dessert and cut the other half into chunks and threaded alternately onto a skewer with cubes of the leg ham. I used my sandwich press to cook the skewers.

Just before the rice was cooked, I added a handful of the frozen vegies plus the English spinach, finely shredded. I dressed the rice salad mixture with a mixture of sweet chilli and soy sauce, two ingredients which are always in my pantry.

Pineapple & Coconut Parfait

We're not usually dessert eaters, except the kids might have a bowl of ice cream or an icy pole occasionally. (Usually they don't eat all their dinner so there's no treats.) I decided to make a dessert using the other half of the pineapple and layer it with crunchy biscuit crumbs and a little sour cream. I wasn't sure how the sour cream would go but you wouldn't believe it. I found one solitary ready made meringue stuck up the back of the pantry which I crumbled into the sour cream. I also added a couple drops of coconut essence to the sour cream (another pantry staple of mine) but you could leave it out if you like or add shredded coconut. Let your imagination go wild. (I'll let you in to a little secret. I couldn't believe my luck when searching the pantry to see what I could use when I found a pineapple jelly/jello. It was my intention to have a layered parfait with jelly, sour cream and the biscuit crumbs. I put the fresh pineapple into the jelly and it didn't set because of the natural enzymes that occur in things such as fresh pineapple, kiwi etc. Bugger! I salvaged the pineapple and tossed the jelly but that's the way it goes. That's not the first time a disaster of that magnitude has happened in my kitchen!)

So, other than preparing the jelly earlier in the day (which didn't work anyway), there wasn't much to preparing this meal. I did make the dessert a little before dinner time and just let sit in the fridge. The meal came together really quickly and was very tasty and filling. Never underestimate what you've got lurking in the fridge, pantry or fridge and how it can be used. Rather than throw it away, think outside the box and use it up. Stay tuned for next month when I go into the deep, dark depths of my freezer and fridge to see what needs using up. 

PS. I'm not much of a meal planner. I have done it over the years but I've developed a knack of looking in the fridge that morning and working out what we'll be having for dinner. Either way, whatever works for you.

Ham & Pineapple Skewers with Rice Salad

Welcome to a new monthly feature in 2015, “The Ironing Chef”. I came up with the idea, while ironing one day believe it or not, when thinking about what to cook for dinner. I remembered the TV show “The Iron Chef” where they get one ingredient to cook 3 or 4 courses using standard pantry ingredients as well (and they have the really goofy voice overs in the Japanese version of the show). I’m forever making do with what I’ve got on hand but wanted to share how easy it easy to prepare simple meals using only what you’ve got. So many times I’d love to run down to the supermarket to pick up those extra few ingredients to make something but hold off and just use what I’ve got.

Ham & Pineapple Skewers on a Warm Rice Salad

I had some leftover ham from Christmas, which I cut off the bone and froze. Being smack bang in the middle of summer here in Australia, the pineapples are beautiful at the moment so I had half a pineapple that needed using up as well.

The extra ingredients I grabbed from the pantry and fridge were as follows:

(1)  1 cup white rice

(2)  frozen vegetable mix of corn, peas, capsicum

(3)  last bit of wilted English spinach from the fridge

(4)  half a small tub of light sour cream

(5)  6 Butternut Snap Cookies

plus basic seasonings and sauces from the pantry.  Not everyone is going to have these same ingredients but it’s about using what you do have. If you have frozen broccoli, for example, use that. Or use leftover cake or biscuits of any kind to add to a dessert. Ice cream, cream, Greek or flavoured yoghurt is also good to use in desserts. Rice or pasta, it makes no difference.

I put the rice onto boil and cut the pineapple in half, saving one half for the dessert and cut the other half into chunks and threaded alternately onto a skewer with cubes of the leg ham. I used my sandwich press to cook the skewers.

Just before the rice was cooked, I added a handful of the frozen vegies plus the English spinach, finely shredded. I dressed the rice salad mixture with a mixture of sweet chilli and soy sauce, two ingredients which are always in my pantry.

Pineapple &

http://directory.northernontariobusiness.com/profile/414a7497190eaef6b5d75d5a6a11afcf/

Coconut Parfait

We’re not usually dessert eaters, except the kids might have a bowl of ice cream or an icy pole occasionally. (Usually they don’t eat all their dinner so there’s no treats.) I decided to make a dessert using the other half of the pineapple and layer it with crunchy biscuit crumbs and a little sour cream. I wasn’t sure how the sour cream would go but you wouldn’t believe it. I found one solitary ready made meringue stuck up the back of the pantry which I crumbled into the sour cream. I also added a couple drops of coconut essence to the sour cream (another pantry staple of mine) but you could leave it out if you like or add shredded coconut. Let your imagination go wild. (I’ll let you in to a little secret. I couldn’t believe my luck when searching the pantry to see what I could use when I found a pineapple jelly/jello. It was my intention to have a layered parfait with jelly, sour cream and the biscuit crumbs. I put the fresh pineapple into the jelly and it didn’t set because of the natural enzymes that occur in things such as fresh pineapple, kiwi etc. Bugger! I salvaged the pineapple and tossed the jelly but that’s the way it goes. That’s not the first time a disaster of that magnitude has happened in my kitchen!)

So, other than preparing the jelly earlier in the day (which didn’t work anyway), there wasn’t much to preparing this meal. I did make the dessert a little before dinner time and just let sit in the fridge. The meal came together really quickly and was very tasty and filling. Never underestimate what you’ve got lurking in the fridge, pantry or fridge and how it can be used. Rather than throw it away, think outside the box and use it up. Stay tuned for next month when I go into the deep, dark depths of my freezer and fridge to see what needs using up.

PS. I’m not much of a meal planner. I have done it over the years but I’ve developed a knack of looking in the fridge that morning and working out what we’ll be having for dinner. Either way, whatever works for you.

Magazine menu planning

I've spoken about menu planning before. (To Menu or not to Menu Plan or Menu Planning from the Pantry) You either love it or you hate it or you do it or you don't. I've done it over the years and I always revert back to looking in the fridge the night before or half an hour before dinner time. I think its a personal preference.

Its coming up to a busy time of the year for us. Two birthdays in November, end of school, summer vacation, Christmas, etc etc and I'd like to have a little bit of a better idea of what I'm having for lunch and dinner each week. I've got so many food/recipe magazines and the other week I just picked one up to try and get some menu ideas. I didn't want to have to go out and buy special ingredients for this menu plan but only use ingredients that I had so the recipes I found had to be flexible.

I've got to say two weeks down, its been working great. Things always happen like having too many leftovers and not eating the lunch I had originally planned to have or being out and getting home late so swapping one of the easy night meals with another. My grocery bill has been $60 for the first week and $70 for the second and that's included things like dog food and toiletries. It really has been good and I'm trying new recipes I wouldn't necessarily have.

source

You see, I love a good food/recipe magazine. I try not to buy them as a rule because I soon become addicted when I see what is planned for the next month and get sucked in to buy it. I've got so many of them I haven't even read so this has been a great way to spend 15 minutes on a Sunday afternoon with a cup of tea and a brand new magazine.

Most times the meal I make is actually nothing like the recipe. For example, there was a recipe in an old Donna Hay magazine (a Oct/Nov 2009 issue I'd picked up for 50 cents from the thrift store) for a Spicy Salmon with Tomato and Corn Salad. I didn't have salmon fillets and don't normally. Its quite expensive here in Australia. I normally have canned salmon or tuna so I knew this recipe would be ideal. I nearly always have fresh tomatoes and canned corn so I chose this recipe. I also had a lot of pasta that needed using up so decided to make this dish into a Salmon, Corn and Tomato Pasta Salad with a Mayo dressing. There was heaps so I have heaps for lunches as well.

I'm planning on having these grilled Spinach & Feta Flat breads one night for dinner this week. There'll be leftovers for lunch and I've bought fresh baby spinach leaves for this recipe plus salads for other meals. The feta I already had and I'll use up 2 of the flat breads for this meal and the other 6 will go in the freezer for meals for the next few weeks. These flat breads could be used for pizza bases, wraps or a salad like Fattoush.

I think menu planning is a great way to use up things you have lingering in your pantry, fridge or freezer and avoid waste.  It also saves you a packet on your weekly grocery bill, especially for this time of year. Also, I prefer to keep the magazines in tact, that is, not tearing pages out of the magazine. I store them in a box after I've read them and if I need more menu planning inspiration, I'll dig one out. Food trends may come and go but the recipes can always be adapted to suit the season and the ingredients you have.

Magazine menu planning

I’ve spoken about menu planning before. (To Menu or not to Menu Plan or Menu Planning from the Pantry) You either love it or you hate it or you do it or you don’t. I’ve done it over the years and I always revert back to looking in the fridge the night before or half an hour before dinner time. I think its a personal preference.

Its coming up to a busy time of the year for us. Two birthdays in November, end of school, summer vacation, Christmas, etc etc and I’d like to have a little bit of a better idea of what I’m having for lunch and dinner each week. I’ve got so many food/recipe magazines and the other week I just picked one up to try and get some menu ideas. I didn’t want to have to go out and buy special ingredients for this menu plan but only use ingredients that I had so the recipes I found had to be flexible.

I’ve got to say two weeks down, its been working great. Things always happen like having too many leftovers and not eating the lunch I had originally planned to have or being out and getting home late so swapping one of the easy night meals with another. My grocery bill has been $60 for the first week and $70 for the second and that’s included things like dog food and toiletries. It really has been good and I’m trying new recipes I wouldn’t necessarily have.

source

You see, I love a good food/recipe magazine. I try not to buy them as a rule because I soon become addicted when I see what is planned for the next month and get sucked in to buy it. I’ve got so many of them I haven’t even read so this has been a great way to spend 15 minutes on a Sunday afternoon with a cup of tea and a brand new magazine.

Most times the meal I make is actually nothing like the recipe. For example, there was a recipe in an old Donna Hay magazine (a Oct/Nov 2009 issue I’d picked up for 50 cents from the thrift store) for a Spicy Salmon with Tomato and Corn Salad. I didn’t have salmon fillets and don’t normally. Its quite expensive here in Australia. I normally have canned salmon or tuna so I knew this recipe would be ideal. I nearly always have fresh tomatoes and canned corn so I chose this recipe. I also had a lot of pasta that needed using up so decided to make this dish into a Salmon, Corn and Tomato Pasta Salad with a Mayo dressing. There was heaps so I have heaps for lunches as well.

I’m planning on having these grilled Spinach & Feta Flat breads one night for dinner this week. There’ll be leftovers for lunch and I’ve bought fresh baby spinach leaves for this recipe plus salads for other meals. The feta I already had and I’ll use up 2 of the flat breads for this meal and the other 6 will go in the freezer for meals for the next few weeks. These flat breads could be used for pizza bases, wraps or a salad like Fattoush.

I think menu planning is a great way to use up things you have lingering in your pantry, fridge or freezer and avoid waste.  It also saves you a packet on your weekly grocery bill, especially for this time of year. Also, I prefer to keep the magazines in tact, that is, not tearing pages out of the magazine. I store them in a box after I’ve read them and if I need more menu planning inspiration, I’ll dig one out. Food trends may come and go but the recipes can always be adapted to suit the season and the ingredients you have.

Big family meals with high protein, low carbs

source

I don't advocate to being a dietician or nutritionist. Far from it. I did however receive a lovely email last week from a reader asking for some advice. Cath has two growing boys (aged around 20 years of age mind you) who love to work out but prepare their own meals and Cath is missing the tradition of having family meals around the table (and a clean kitchen). Cath, I hope these few recipes and ideas will give you some inspiration.

source

 

The first thing that came to mind for me was the slow cooker. Cheap cuts of meat, roasting joints, chicken pieces and pulses make hearty, high protein meals with all the vegetables in the pot. This is truly the 'one pot' meal and not much to clean up. There's very little fat used in slow cooking as well.

 

Cauliflower Rice by Everyday Maven

 

 

Zucchini Pasta by The Shrinking Hubby

 

 

Zucchini Ribbons by Proud Italian Cook

 

 

Here's a few basic ideas:

• Instead of serving your dishes with the usual rice or pasta, cauliflower 'rice' or zucchini 'pasta' or ribbons are perfect substitutes for mopping up juices.
• Using thinly sliced zucchini or eggplant, for example, are excellent substitutions for lasagna sheets too.
• Exchange regular potato for sweet potato or pumpkin as it has a lower GI (glycemic index).
• When a recipe calls for sour cream or cream, use Greek yoghurt as a healthier substitute.
• If you see a vegetarian recipe using lentils, chickpeas etc, make up meatballs to serve with it.
• Quinoa does contain carbohydrates but has a low GI and is an excellent source of protein. Serve dishes with cooked quinoa, add it to salads or add flakes to bind meatballs. Here are some quinoa recipes.
• Omit pastry from recipes like quiches and pies. Things like Shepherd's Pie can be topped with mashed pumpkin or sweet potato.
• Add nuts to side salads to serve with your meals for extra protein and crunch.
• Hearty soups with meat, pulses and lots of vegies will always fill an empty tummy.

Here are a couple recipes for you Cath, some that are suitable for the slow cooker and hopefully your boys will like them, you'll get to all eat at the table again and, more importantly, your kitchen will be back to being tidy after meal times. I can only dream of this day!

 

4 Ingredient Apricot Chicken

 

 

Chimichurri Chicken & Roast Vegetable Salsa

 

 

Corned Beef & White Sauce

(you can omit the white sauce for lower carbs)

 

 

Crustless Quiche

(there's only 1/2 cup of flour in this recipe - spelt flour has a lower GI than normal flour)

 

 

DIY Chicken-in-a-Bag

 

 

Easy Beef Chow Mein

(remember to replace the noodles with zucchini ribbons or 'pasta')

 

 

Lamb & Chorizo Chilli

 

 

Mexican Pulled Pork with Red Cabbage Salad

 

 

Mexican Style Lamb Shanks

 

 

Moroccan Chicken & Chickpea Stew

 

 

Osso Buco with Tomatoes & Gremolata

 

 

Quick and Easy Butter Chicken

 

 

Spanish Pork, Potatoes & Chorizo

 

 

Spicy Baked Fish with Mango Salsa

 

 

Sweet & Spicy Pork with Wombok Slaw

 

 

Thai Marinated Chicken & Warm Wombok Salad

 

 

Thai Red Curry Beef & Cauliflower

 

 

Vegetarian Chilli Con Carne

 

 

Greek Lamb