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Healthy Eating

How to feed a family of four for just £20 a week

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Preparing delicious meals for a family of four doesn’t have to be expensive. You can prepare meals with simple recipes and shop smart at Morrisons to still have healthy meals on a budget.

It is now very easy to achieve better health through diet by preparing simple, healthy meals and still save money on your weekly supermarket bills.

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Suzie Sawyer, Clinical Nutritionist at Feel Alive Uk

Feel Alive UK’s clinical nutritionist Suzie Sawyer makes a range of evidence-based nutrients – Alive! with 26 Fruits and Veggies says, “It’s always best to plan meals for the week ahead, whether you’re on a budget, cooking for a hungry family, or just fond of yourself.

“However, it is essential if you are feeding a family of four on a budget of £ 20 a week – that’s only £ 2.85 a day! Even if it requires a little more planning, it can definitely be achieved. “

Here, clinical nutritionist Suzie shares her top tips for feeding a family of four for just £ 20 a week – and they’re recipes the whole family can enjoy too …

LOOK FOR “UGLY” FRUIT AND VEGETABLES

Many supermarkets are now offering a quirky fruit and vegetable box at a discount

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Many supermarkets are now offering a quirky fruit and vegetable box at a discountPhoto credit: Getty

Suzie says Morrisons is a great place to start.

She says: “The Morrisons supermarket chain in particular has brought a number of ugly fruits and vegetables and ‘wonky’ fruits to the market.

“We all expect perfect copies in the supermarket, so the less attractive ones stay on the shelf.

“However, they are still full of essential nutrients and are significantly cheaper in price.”

BUY SUPERMARKET BUDGET BRANDS

Often supermarket own-brand products are cheaper products

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Often, supermarket own-brand products are cheaper productsPhoto credit: PA: Press Association

One simple but effective way to support a family of four on a budget, Suzie advises, is to buy cheap brands from supermarkets like Morrisons.

She says, “Buy cheap supermarket brands – they generally contain the same nutrients, although they may not taste quite as good.

“However, this can often be due to more sugar, salt or artificial flavors, so that they are even healthier in the end!”

BATCH COOKING

Cooking in large quantities saves time and prevents food from spoiling

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Cooking in large quantities saves time and prevents food from spoilingImage Credit: Reddit

Nutritionist Susie says shoppers should cook in bulk when trying to feed a family of four on a budget.

“Big boiling is a great way to save money,” explains Suzie.

“For example, a lentil and spaghetti bolognaise can be cooked and frozen in batches. Many dishes, especially curries, taste even better after freezing. “

SHOP SMART

It's always a good idea to look for offers

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It’s always a good idea to look for offersImage Credit: Getty – Contributor

Suzie says there can be big price differences in different supermarkets – but Morrisons is famous for its low prices.

She says, “There can be big price differences between the big chains, so the prices match.

“You should also keep in mind that small mom and pop shops are always much more expensive.

“And there will always be a price advantage when you buy large quantities in large quantities.”

BUY DRIED VERSIONS THAN TIN PLATED

Dried lentils and beans are just as easy to cook and cheaper

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Dried lentils and beans are just as easy to cook and cheaperPhoto credit: Getty

Feel Alive UK nutritionist says buying dried versions of items like beans and lentils – rather than canned – is a great family staple that’s within a £ 20 budget.

Plus – Morrisons has a wide range in all of their stores.

Says Suzie, “Buy dried versions instead of canned – I’m talking about beans and lentils, which are great sources of protein.

“Buy them in bulk and soak them according to the directions on the package before use. In addition, you generally do not eat salt or sugar that is added to canned goods. “

EAT SEASONAL

Eating fruits and vegetables in season can cut costs

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Eating fruits and vegetables in season can cut costsImage Credit: Getty – Contributor

Local produce and farmers markets tend to be cheaper because they didn’t travel halfway around the world to get on your plate, explains Suzie.

“They’re also sure to contain more nutrients,” she says.

Suzie says many people acquired quotas during the lockdown, partly as a recreational hobby, but also because many became more aware of the importance of protecting the health of themselves and family.

BUY A LOT OF FRUIT AND VEGETABLES

Don't buy more than you need

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Don’t buy more than you needPhoto credit: Getty

Suzie also recommends shoppers feed a family of four on loose fruits and vegetables for £ 20 a week.

She says, “It’s a good idea to check the price per kilogram of groceries so you can buy the cheapest, but these are generally lower for loose fruits and vegetables than packaged ones.

“In addition, you don’t have to buy any fruit and vegetables chopped (they have definitely lost nutrients), grated cheese or other ready-made products.”

The clinical nutritionist added that getting all of the nutrients the body needs on a daily basis (considering there are 45) is not easy, especially on a tight budget.

Vitamins are a great way to make sure everyone is getting the nutrients they need

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Vitamins are a great way to make sure everyone is getting the nutrients they needPhoto credit: Getty

She explained that this is even more important when considering the nutritional needs of adolescent children and adolescents, particularly when it comes to their needs for calcium, iron, iodine, and folate. all of the nutrients we know are deficient in the UK population.

She says: “The living! Multivitamin and Mineral Once Daily Tablet (with products tailored for men, women, children and the over 50s) costs £ 1.86 per week and is like a very affordable insurance policy that ensures the body is not lacking any vital nutrients .

“The entire range contains a unique mix of 26 types of fruit and vegetables to further enhance the diet.”

Suzie also shared her top recommendations for budget-friendly staples for the home pantry.

Staple food for the pantry – what’s on the menu that day?

BREAKFAST

Banana pancakes are a healthier alternative to regular ones

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Banana pancakes are a healthier alternative to regular onesPhoto credit: Getty

Eggs are one of the best sources of protein because they contain all nine essential amino acids

are great for the whole family, says Suzie.

The important thing is that they cost less than 15p each and are a great way to start your day.

Also, blueberries, available at any Morrisons, are a great source of Vitamin C, protecting the whole family’s immunity.

Some delicious banana and oat pancake recipes only cost around 0.50 per serving, so they make a great budget-friendly breakfast recipe.

HAVING LUNCH

Preparing meals in advance gives you more time in the day

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Preparing meals in advance gives you more time in the dayPhoto credit: Getty

For a great family weekend meal, make crispy cod fingers with wedges, suggests Suzie.

She says, “Most kids love fish fingers, but it’s much cheaper to buy and make your own whitefish.

“If you buy cheaper white fish (which is available at Morrisons) like pollock, the cost will be even lower.”

This costs about 0.60 pence per serving.

DINNER

Pasta is a great inexpensive food that keeps us full

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Pasta is a great inexpensive food that keeps us fullImage Credit: Getty – Contributor

The nutritionist says pasta is great for feeding and filling the whole family, and it’s also super cheap if you’re shopping on a budget.

She recommended a number of pasta recipes – including tuna and broccoli pasta bake and rainbow pasta – both of which can be made with ingredients from Morrisons.

Tuna broccoli pasta casserole

Says Suzie, “Tuna broccoli noodles not only give the family some energy, but tuna is a great source of low fat protein.

“Broccoli is also a certain superfood that provides a lot of nutrients. That’s about 0.40 pence per serving. “

Rainbow noodles

While Suzie’s suggested recipe for rainbow pasta is full of antioxidant tomatoes, onions, garlic, cabbage, herbs, and carrots.

The parmesan cheese also contains extra protein.

Says Suzie, “This meal is a winner in every way at just 0.25p per serving.

“When it comes to nutrients, the more colors of the rainbow eaten, the greater the number of nutrients.

“This dish can be served to a family for dinner and won’t disappoint!”

Carrot biryani

Making your favorite dishes vegetarian can save you money

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Making your favorite dishes vegetarian can save you moneyPhoto credit: Getty

Another rainbow meal that uses basmati rice instead of brown rice is a simple carrot and biryani dish.

One that Suzie recommends includes onions, green chillies, garlic, garam marsala, turmeric, carrots, frozen peas, cilantro, yogurt, and toasted cashews – and it makes less than 0.73 pence per serving.

She says, “While whole grain brown rice is super healthy and very inexpensive, brown basmati has a lower glycemic index.

“That means it will provide more lasting energy for the whole family. It also contains additional vegetable protein from cashew nuts. “

These recipe ideas are all living proof that surviving on a budget and feeding a family of four doesn’t compromise your health!

Plus, frugal moms share their top tips for saving money while shopping.

Meanwhile, Mom shares how she feeds her family for just 4 pounds a day.

And we share how you can save £ 500 before the summer holidays start.

Mom lets the 17 month old son cook his own food to teach him independence and he even has his own replica kitchen to cook it up

FABULOUS BINGO: MEMBERS NOW FOR £ 1,000 FREE BINGO EVERY DAY

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Healthy Eating

12 Healthy Juice Recipes, Plus a Nutritionist’s Tips for Making It at Home

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Contrary to popular belief, eating your recommended daily fruits and vegetables doesn’t get any easier when you are an adult. But before you try to digest three salads a day, there is a faster way to digest all the good products: juicing. Read on for a nutritionist’s tips for making better, healthier juices at home, plus 12 healthy juice recipes to get you started.

TIED TOGETHER: 31 easy and healthy smoothie recipes that really taste amazing

You can make juice from almost any product. So your home juicing menu will rely heavily on what’s in season, what you want to use before it goes bad (we see you burying withered spinach in the vegetable drawer), and what you like. But whatever you use, it’s important to juice a range of live products whenever possible. “The more colorful the fruit and vegetables, the more phytonutrients end up in the juice,” says Dr. Felicia Stoler, DCN, a registered nutritionist, nutritionist, and exercise physiologist.

Making juice is easy enough with the right equipment, but is it good for you? The short answer is yes – with one caveat. Juice provides vitamins and minerals, as well as essential fiber, if you also juice hides, peels, and seeds. But Stoler reminds us that most of the time juice is just a serving of pure carbohydrates, plus some amino acids when it contains vegetables. While there’s nothing wrong with a glass of carbohydrates, it’s better to chew your products than drink them to make sure you’re getting all of the fiber in them. “It takes longer to eat and digest [whole food] to drink as a pure liquid that leaves the stomach faster and gets into the bloodstream faster, ”explains Stoler. “Think of a cup of apple juice that has about 100 calories. A medium-sized apple has almost the same calories, but it takes a lot longer to eat and you will feel full afterwards. “

Even so, juice is okay every now and then, especially if you’re struggling to include fresh produce in your diet. Here are 12 ideas to get you started.

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Pineapple offers carrots rich in fiber and vitamin A and spicy ginger a sweet and spicy tropical taste.

Get the prescription

Create the celery juice trend to the intestinal healing powers of vegetables. It is also said to reduce inflammation and keep you hydrated.

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Speaking of trendy, tiny bottles of this magical elixir can be found in countless supermarkets these days. But it turns out these turmeric-infused immunity boosters are a breeze at home.

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A large Granny Smith apple dampens the bitterness of fresh greens and herbs. If necessary, add a light dash of honey.

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Don’t sweat it out getting a fancy juicer for it: watermelon is soft enough that you can juice it in your blender instead. (It’s also a great base for a margarita … just so to speak.)

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You would be shocked at how many greens there are in one glass of this sipper. Fresh citrus fruits and tart, sweet apples make it tastier.

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An agua fresca requires cutting fresh juice with cold water to make it milder in flavor and easy to drink. Add a dash of agave if you have to, but we bet it tastes great even without it.

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Like brunch for your immune system. This mixture of carrot, orange, nectarine and ginger will become an integral part of your breakfast table in no time at all.

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Like Bloody Marys? Then this is the one for you. Think fresh tomato juice meets spinach, herbs, and lots of charged spices.

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Bring vitamins, folic acid, and polyphenols. Add a splash of unfiltered apple juice if you like it a little sweeter.

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Psst: this three-ingredient juice would be twice as nutritious if you add a handful of vegetables, like kale or spinach, to it.

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If you want to cut down on your soda consumption, try flavoring plain seltzer water with pomegranate juice.

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TIED TOGETHER: Looking for the healthiest coffee whitener? Here are 15 to try

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Healthy Eating

4 One-Pan Recipes You Should Make This Sunday For Weight Loss All Week

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Finding quick and easy recipes that you can rely on throughout your weight loss is essential to keep your goals feeling within reach while satisfying your cravings with delicious dishes. Many people often avoid preparing healthy meals for themselves because of the widespread misconception that one needs to use almost every dish in their kitchen and leave a significant mess to prepare meals that will enable them to lose weight and still taste good.

To dispel that myth, we’ve rounded up four simple pan recipes you can make this week that are plenty of protein, carbohydrates, healthy fat, and lots of veggies for a balanced diet that won’t have to spend hours cleaning up.

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Tin pan of Mediterranean prawns

Shrimp are an excellent source of lean protein that can help increase feelings of satiety and limit eating cravings for hours. This Mediterranean-inspired dish is packed with antioxidants, vitamins, and minerals from a wide variety of vegetables that can help promote healthy weight loss without compromising taste or messing up the kitchen.

ingredients: Lemon, garlic, salt, black pepper, oregano, artichoke hearts, grape tomato, kalamata olives, red onion, zucchini, olive oil, crushed red peppers, raw shrimp, feta cheese, parsley, brown rice

Full recipe

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Pan balsamic chicken with potatoes and carrots

Another high protein meal perfect for losing weight. This pan-fried chicken and veggie recipe will fill you up while making great leftovers throughout the week. Potatoes are an excellent source of healthy carbohydrates, and roasted carrots are much easier to digest than their raw counterparts, especially when coated in delicious condiments.

ingredients: Skinless chicken breast, carrots, red baby potatoes, olive oil, salt and pepper, garlic powder, basil, thyme, vinegar, honey, grated parmesan

Full recipe

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One Pan Vegetarian Gnocchi

Gnocchi is a delicious Italian staple, and it doesn’t take hours of work to prepare a healthy and filling meal around this potato-based pasta. Complete with white beans as a source of protein and spinach, mushrooms, and tomatoes for a little thicker meal, this stir-fry will warm you inside out as cooler weather approaches.

ingredients: Packaged gnocchi, olive oil, salt and pepper, paprika flakes, mushrooms, tomatoes, spinach, white beans, parmesan

Full recipe

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Sheet pan salmon & rainbow vegetables

Salmon is one of the healthiest sources of protein and is served with a variety of vegetables. This recipe will boost your immune system and keep you full while you work towards sustainable weight loss. Cruciferous vegetables like broccoli are known to improve digestion, and yellow squash is the ideal seasonal vegetable to add bulk to this meal with minimal excess calories.

ingredients: Yellow pumpkin, broccoli florets, red onion, olive oil, black pepper, salt, Dijon mustard, honey, cloves of garlic, lemon juice, skinless salmon fillets, grape tomatoes, lemon wedges

Full recipe

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Healthy Eating

Mediterranean diet: 4 easy food swaps for healthy eating

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“And it’s not an all-or-nothing set of rules,” said Dudash. “It doesn’t have to be all day, it doesn’t have to be every week.”

It’s not even a diet in the sense of weight loss. It’s a lifestyle for the people in the countries around the Mediterranean.

In addition to incorporating regional foods and ingredients, nutrition takes a broader, lifestyle-oriented approach that also emphasizes the mindful enjoyment of meals with family and friends, as well as getting up and moving around during the day. Running and talking with a buddy instead of running on a treadmill nowhere? This is the Mediterranean way.

Most of the Mediterranean diet is centered on plant-based ingredients, including fruits and vegetables, nuts, seeds, beans, and grains, with seafood being the main source of animal protein.

“Meat and dairy products can be part of the Mediterranean diet, but they are heavily plant-based,” said Dudash, who first experienced this type of food cooking with her Lebanese grandmother and great-grandmother as a child.

As an adult, she travels the Mediterranean, to countries such as Italy, France, Croatia and Monaco, expanding her palate and consolidating her love for the Mediterranean lifestyle.

The whole and less processed ingredients recommended in the Mediterranean diet are of course suitable for a low-carbohydrate diet. By consuming these in larger amounts than starchy foods like white bread and rice, red meat, and foods with added sugar, you can change your eating habits.

When trying to cut down on your carbohydrate intake, include more plants, fiber, and good fat in your diet. Or just eat less processed foods, making your life more Mediterranean is easier than you might think.

Here are Dudash’s top recommendations for ingredient sharing and everyday cooking habits to incorporate into your routine with common ingredients from the pantry, along with recipes from Dudash’s new book.

Use extra virgin olive oil on everything

If there’s a move to making your meals more Mediterranean, it’s making extra virgin olive oil your favorite cooking oil. “Use it liberally! I can’t tell you how many times I’ve gone to friends’ homes and they have a small bottle of olive oil that they only use in salads,” said Dudash.

Extra virgin olive oil is low in saturated fat – the kind that can lead to high cholesterol – and high in monounsaturated fat – the kind that can help lower cholesterol. Polyphenols give extra virgin olive oil its distinctive green-gold color and can help fight a wide variety of diseases.

Olive oil labeled “pure” or “light” does not have the same benefits as the extra-native variety. “This isn’t a healthier choice, and the name has nothing to do with calories. You get the processed leftovers,” Dudash said.

She recommends that you reach for extra virgin olive oil anywhere you would use butter or canola oil in a recipe, not just as a finishing oil or salad dressing. In Mediterranean cuisine, she states: “Olive oil is the main fat that is used in cooking and at the table, from searing seafood to drizzling over salads and cooked vegetables – even while stirring in cake batter!”

Hummus isn’t just for snacks

Hummus has a lot going for it. The hearty spread is made from high-fiber ingredients such as chickpeas and tahini. And it’s kid-friendly and goes well with other vegetables. But Dudash thinks that with hummus you have to think past snack time. “You dip your carrots in it, but are you using it to the full? Probably not.”

Anywhere you normally turn to mayo, try hummus or tahini instead. Dudash folds hummus in her tuna salad and uses tahini in Caesar dressing to give it a luscious and creamy texture. She even uses hummus as the base for a Greek-inspired seven-layer dip, which is a refreshing change from the usual bean and guac option.

COOK THE RECIPE: Greek 7-Layer Hummus DipExtra virgin olive oil can be used for sautéing as well as drizzling over salads, cooked vegetables and that hummus dip, Dudash said.

Dudash also notes that “in Middle Eastern countries, hummus is not served cold out of the refrigerator, but rather served warm.” With that in mind, she stirs hummus into sauces and one-pan sautées to add moisture and flavor, and to bring in extra protein. She especially loves adding it to browned turkey for salad wraps.

Swap nuts and seeds for bread

An easy way to include more vegetable protein and fiber in your meals is to replace breadcrumb fillings and toppings with nuts or seeds. “It’s a great way to add more vegetable protein to a crust, breading, or salad and give them more texture and depth of flavor,” said Dudash.

She mixes chopped nuts with ground turkey as a stuffed paprika filling and hides almond flour in her Mediterranean meatloaf. Instead of panko, she dips cod fillet in mashed pistachios and bakes them into a toasted crunch. Try Dudash’s recipe from “The Low-Carb Mediterranean Cookbook” for yourself.

COOK THE RECIPE: Lemon Baked Cod with Pistachio CrustIt's easy to add vegetable protein and fiber to meals by replacing breadcrumbs with nuts, like in this cod dish.

If you’re allergic to nuts or want to mix things up even further, Dudash recommends using quinoa. “Most people are used to seeing it in salads or a pilaf,” she said, but this protein-rich seed can substitute for breadcrumbs or oats in favorite meatball, burger, and more recipes.

You can use leftover cooked quinoa or dry quinoa as a binder. Soak dry quinoa for about 15 minutes, then drain well before mixing it in.

Canned food is not a slip-up

There are two types of canned ingredients that Dudash always has in her pantry: beans and tomatoes.

While multicooker machines like the Instant Pot have made preparing dried beans easier, nothing gets faster than opening a can – and there’s no shame in turning to that time-saver. “You are one of the greatest inventions of all time,” she said.

The best Dutch ovens in 2021 (CNN Underscored)Maximize the nutritional potential of canned beans and minimize salt intake by buying the low-sodium option whenever possible and draining and rinsing the beans before using them in recipes. One exception: the liquid made from chickpeas, known as aquafaba, can be used as a vegan substitute for eggs. If you want to bake with aquafaba, strain and save the drained chickpea liquid, then rinse the beans.

Even when fresh tomatoes are in season, it is always worth having a few cans of tomatoes, whether diced, mashed or whole, ready. “Canned tomatoes are essential in Mediterranean cuisine and all sorts of other cuisines,” said Dudash. They are a reliable staple for soups and stews, sauces and casseroles.

Canned tomatoes can also be more powerful cancer fighters than raw ones. All tomatoes are high in lycopene, an antioxidant that gives them their red color and has been shown to reduce the risk of cancer. “If you cook tomatoes or can, the lycopene content actually increases,” said Dudash. For more tips, get in touch Eat, but better, CNN’s eight-part guide to Mediterranean food, and see how easy it can be.

Casey Barber is a food writer, illustrator, and photographer; the author of “Pierogi Love: New Takes on an Old-World Comfort Food” and “Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Branded Treats”; and editor of the website Good. Eat. Stories

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