While many set themselves new challenges in January, here it is in March, when spring is felt that I feel like giving me and my family a fresh start. This year, without spending more, I want to eat better.
To your flyers
According to a survey conducted in 2016 by the Ministry of Agriculture, Fisheries and Food of Quebec (MAPAQ), no less than 72% of Quebecers would have 1er worries about the price of food and would like to eat he althier in the same proportion. To achieve this, they use flyers, discount coupons, loy alty cards giving points or other discount systems to reduce the cost of their food purchases, at least once every two weeks. During a culinary workshop on vegan cooking, it was said that eating he althy was only $500 more per year. A good investment when you know that eating he althy could prevent 70% to 80% of heart disease.
It's the same here. We eat what is on special, we stock it up and above all we maximize ourpurchase. For example, when the whole chicken is on special at 2/12$ I apply as a tip:
- 1 package of 2 chickens which will be roasted and surrounded by root vegetables for a future soup
- 1 package of 2 chickens that I will boil overnight in my slow cooker or Sunday morning in a cauldron. To flavor the flesh and especially the broth, I will add withered vegetables from my fridge, dried herbs, peppercorns and a little s alt.
Result: almost 8 liters of homemade broth without preservatives and reduced in sodium. This broth will be used to prepare meal soups, as a sauce base or it will be frozen for future use.
As for the chicken meat, it will make tasty sandwiches for lunches and will save you from buying overpriced cold meats. It will also be great in quesadillas, hot chicken or frozen in portions for a quick dinner.
Eat Fresh
Did you know that processed foods are taxable while fresh foods are not? Also, to reduce costs, buy your fruits and vegetables according to the seasons. Strawberries in summer are more affordable and tastier. If you have the space and more importantly the taste, making a garden with your kids can be economical, fun and rewarding for your little ones.
Even though chopping vegetables takes more effort than grabbing a frozen pizza from the grocery store, with organization you'll come out on top. In all confidence, peelingcarrots or cutting cucumbers is my death! To achieve this, I use this as tips:
- Exploit my children on Sunday afternoon by making them cut vegetables for their future lunches and meals of the week.
- Cut onions, garlic and other vegetables that make you cry while listening to bursts of episodes of Our life (as long as you cry).
- To compete against myself or to wash all the fruits of future snacks between 2 commercial breaks.
Pst. Don't throw away your vegetable peels and scraps. Put them in a freezer bag and when it is full, boil everything in water for 2-3 hours. You will get a great free homemade vegetable broth!
Reduce your meat consumption (A little darling tofu steak?)
In 10 years, the cost of meat has increased by 69%. Results? People have turned to alternatives such as fish, meatless, tofu and especially legumes. In collective kitchens, these alternatives are regularly used. Rich in iron and very affordable, legumes are for me spy foods that I manage to hide almost everywhere. You can buy them in bulk or have them on hand canned. On Facebook, several camouflage expert moms recommended me to:
- Grating tofu into my spaghetti sauce
- Replace half the amount of meat in my Shepherd's Pie and Chili recipes with lentils
- Hide white beans in my guacamole, tuna mixes, spreads or smoothies
He althy snacks
Three children at school means 15 lunches a week, including sometimes two snacks a day each, so 30 snack foods! On my own, I drive the granola industry…without nuts of course. Honestly, it's a considerable expense that I tackled quickly. My stuff:
- Buy yogurts on clearance. Even if the expiry date is approaching, you can consume a yogurt up to 3 months after the date indicated. Often at 50% and bought with a coupon, I pay my yogurt less than 50 under the 650g pot. I stock up on Greek yogurt that I use, among other things, for my salad dressings.
- I buy so-called ugly fruits or vegetables and I make compotes, fruit butter, pestos and sauces to freeze. Even if their appearance is diminished, the local merchants assure me that they keep all their nutrients. Ripe bananas are perfect for making muffins or even small pancakes because they are sweeter. When I see a $2 basket I take it and freeze the bananas for future smoothies. By taking a look at these liquidations, you will save 50% to 70%. Same thing for Naan bread, pitas or Mini Ciabattas. Prefer the multigrain ones and freeze them. You will have good bases at hand to make small improvised pizzas.
- Like I suck at dessert butI try to reduce my purchases of processed products and do more culinary DIYs, I limit myself for the moment to recipes without cooking, quick and which can involve my children. I love getting them to make bite-size brownies that they love. Next challenge? Make homemade granola bars.
Curiosity makes you hungry
To feed my children's curiosity and involve them in their meals, I like to take them to Kim Phat Market in Brossard. A real favorite for its exotic fruits, fresh herbs and hundreds of sauces at low prices, you will be totally disoriented. Try a Vietnamese Sandwich made on site and don't forget to check out the live fish and stingray aquariums.
Pst. On Sunday mornings, at 8 a.m., guided tours are organized at the Brossard branch. To book, go to their Facebook page
Adding nuts, new grains, cereals and flax or chia seeds is part of my challenge. In my eyes, some of these foods are expensive yet very beneficial. After investigation, I was suggested to buy in bulk, in warehouse stores and to keep the nuts in the freezer. Also, a bag of flaxseed can last a long time if only used a scoop a day in cereal, for example.
Respect your abilities
As parents we want the best for our children, starting with providing them with he althy food. If there were 28 hours in a day, I would make my own pasta and myalmond milk like the beautiful Marilou. But eating he althy shouldn't be complicated.
By taking it one scoop at a time, making accessible substitutions, and not doing a 180 degree turn, you should get beautiful results and more than beneficial changes.
Find out more
- To find out about the drinking habits of Canadians, browse this studyfrom MAPAQ
- Visit the website of the great Quebec company Pranafor organic snack ideas, gourmet recipes and information
- Read this articleabout expiration dates and enjoy your old yogurts in peace
To be specified: the people, events or companies mentioned are solely for my personal taste and have in no way exercised any influence on me and were not suggested to me by the Maman team for life. Being transparent and honest with readers is paramount.
