Local charity launches ‘Healthy Eating Week’ and encourages islanders to eat well and eat together
The first ever Caring Cooks of Jersey Healthy Eating Week takes place from Monday 12th June through to Saturday 17th June. The local charity which aims make nutritious and tasty food part of daily life is encouraging us all to think about how we can eat well and eat together, even when short on time and on a tight budget.
There are plenty of inexpensive, nutritious and delicious foods available all of which can be used to prepare healthy meals from scratch in a much shorter time than you might think. Planning your meals and smarter shopping can help you to make your money go further and help you cut down on waste too.
Here are just a few top tips from Caring Cooks of Jersey on how to be cost conscious but enjoy healthy, delicious and nutritious food.
- Plan your meals. Planning your weekly meals, writing – and sticking to, a shopping list will help you avoid making the impulse buys which often tip the bill over budget. Scan the shelves for lower cost items, be aware of special offers but don’t be tempted to buy something that may actually go to waste. Supermarket economy ranges can be great value and nutritionally there is often little difference to the standard or branded versions.
- Look for special offers on long shelf-life products. Stocking up on store cupboard staples such as dried pasta and rice, tinned or dried beans and pulses and tinned tomatoes can save money. All these ingredients can be used to bulk out your meals to make them go further.
- Buy cheaper cuts of meat. Use chicken thighs rather than breast for example, and whilst you may not be familiar with cooking a whole chicken, this can be great value, especially if you use it for more than one meal. A traditional roast chicken is delicious and really simple to do, then use any left overs for curry or with salad or vegetables the next day.
Mince is also a great ingredient, versatile and inexpensive, there are lots of tasty, satisfying dishes you can make with mince such as lasagne, bolognaise, cottage pie or one of our family favorites mince and pea curry.
Caring Cooks of Mince and Pea Curry Recipe
- 1 tbsp. vegetable oil
- Pack of beef or lamb mince
- 1 large onion, finely diced
- 2 garlic cloves crushed
- 2 fresh green chillies, deseeded and finely diced (optional)
- 4tbsp medium curry paste
- 1 tin chopped tomatoes
- 1 tsp sugar
- 4 tbsp. tomato puree
- 250g frozen peas
- Coconut cream (optional, as it can be quite expensive)
- Heat the oil in a pan and cook the onion on a low heat until lightly golden
- Add the garlic, chillies (if using), cumin seeds and curry paste and fry for 2-3 mins and then add the mince, cooking until it’s browned
- Add the tomatoes, tomato puree, sugar and 100ml cold water.
- Simmer for about 20 minutes, add in the frozen peas and coconut cream (if using), and cook for another 10 minutes. Serve with boiled white or brown rice
Supermarkets often have ‘bulk buying’ offers on meat such as ‘three for two’ and similar. Anything you are not going to use straight away can be put in the freezer for another time.
- Make use of canned oily fish. Canned sardines and salmon can be cheaper than buying fresh fish, plus they are easy to prepare and have a long shelf life. Choose those canned in spring water to keep the salt content to a minimum. You can make fishcakes with canned tuna, cooked potatoes and chopped parsley with a squeeze of lemon. Roll the mix in flour, egg and breadcrumbs and then fry lightly. Using frozen fish is another great way to help ensure you are getting Omega 3 fats and can often be added to dishes straight from the freezer.
- Use frozen and canned fruit and vegetables. Using frozen vegetables can be cheaper than using fresh and they count towards your 5 A DAY. If you have a stock in your cupboard you can use them when you want without them going off, which cuts down on waste. But do watch out for those that have added sugar and opt for varieties in water when possible.
- Buy fresh fruit and vegetables when in season. Here in Jersey we have an abundance of wonderful, locally grown produce – make the most of it! Fresh fruit and vegetables in season are often great value and they taste fantastic.
Of course budget planning, shopping and cooking food from scratch can seem a little daunting, many people may never have learned to cook, or perhaps have lost their confidence in the kitchen. If that sounds familiar then why not join one of the Community Cooking Courses offered by Caring Cooks of Jersey? These courses are a great way get into the kitchen, to learn new skills in a friendly and supportive environment and to help change the way you and your family eat. The courses run over a five week period on either a Monday and Wednesday evening at Le Rocquier School, St Clement. All the ingredients are provided and each week you get to take home a tasty two course meal. For more information and to book a place visit the ‘Our Services’ section on the Caring Cooks website www.caringcooksofjersey.com.
More top tips
Use leftover vegetables to make soup. Soups made with added pasta, rice, beans, lentils or root vegetables such as sweet potatoes, parsnips, turnips and carrots are tasty, filling, cheap and freeze well.
Baked potatoes are great as a healthy and filling meal. Experiment with your favourite toppings. Make the most of having the oven on and add some extra potatoes that can then be kept for a couple of days in the fridge (or longer in the freezer) and microwaved for a quick meal another time.
Store bread in the freezer. If you don’t use bread that often and you have space in your freezer, why not freeze the loaf when you buy it and then take a few slices out as and when you need them to avoid waste.
Make your own ‘ready meals’. Simply double your usual recipes and freeze half. Dishes such as chilli, cottage pies, soups and stews all freeze well and are ideal for those days when you don’t have the time to cook.