The weekly shop: how to maximise health and minimise cost
In this uncertain time, grocery shopping can present a socially and financially stressful experience. Here are some tips on how to get the most value out of your weekly shop and show you how to have some fun with it.
In-season produce is always more affordable, so during Autumn/Winter, look for apples, pears, stone fruit, pumpkin, carrots and potatoes. Check out the full list here.
At the supermarket, reach for tinned, frozen and long-life options to compliment the in-season fresh produce to get the biggest bang for your buck, such as:
- Canned beans, chickpeas, lentils, tomatoes, coconut milk
- Frozen fruit and vegetables, seafood
- Oats, pasta, rice, noodles, long-life milk
- Miso paste, stock cubes, dried herbs, spices
End-of-day markdowns and clearance are another great option. Check your local supermarket 30 minutes before closing for markdowns on bread, baked goods, meat and refrigerated foods.
Make more with less
Save your vegetable and meat scraps to make delicious homemade stock! Rather than throwing them out, store your scraps in a container in the fridge or freezer. When you’re ready, simply add them to a pot with salt, pepper and herbs, then cover with water. Allow to simmer for a few hours, strain, and voila! You can then use the stock to make soups and add to other meals for extra flavour.
Get Growing at Home
So much fresh produce from the supermarket can be regrown at home. All you need is some sunlight and water. Onions, potatoes, fresh herbs, bok choy and many more can easily be propagated. Growing at home is a great way to reduce food waste, learn a new skill and save some money at the same time #newisolationhobby.
Checkout Medibank’s Live Better Food for some recipe ideas – https://www.medibank.com.au/livebetter/be-magazine/category/food/ – and if you’re interested in finding out more about healthy eating visit the School of Better Food Department where you’ll find online courses taught by leading food and nutrition experts – https://www.medibank.com.au/livebetter/school-of-better/food/. If you try out these tips at home or have any of your own to share, take a photo and post it to the Transition @ La Trobe – International Welcome Group on Facebook.