Healthy eating on a budget

Currently, food inflation is higher than it has been in 13 years we understand that many of our families are finding it challenging to provide their children with tasty yet cost-effective meals. 

Our Chef Karen at our Chilcompton setting has some ideas of how you can make healthy, nutritious and cost-effective meals for your family.


Batch cooking – A great way of making healthy family meals is cooking from scratch and in bulk. At nursery we use many ingredients to add flavour, texture and bulk meals out, some ideas of what you can add to meals to make them nutritionally higher, tastier and filling are:

  • Lentils

  • Beans (chickpeas, kidney beans, haricot beans to name a few!) 

  • Sweet potatoes, butternut squash, courgettes and seasonal vegetables 

Cooking seasonally -

We cook to reflect the seasons produce. When food is seasonal it tends to be cheaper in the supermarkets. 

Meal planning- 

Planning your meals each week can help save money as it stops you adding lots of unnecessary items to your supermarket trolley each week. 

Here is a great recipe we have been enjoying recently here at nursery that are really cost effective, nutritious and delicious!


Creamy coconut curry  - Serves a family of 4 – TOTAL COST £2.16

1 Onion                                  ½ tsp ground cinnamon 

3 cloves of Garlic                  ¼ tsp nutmeg

1 tsp ginger                           650g new potatoes halved

1 tsp red chilli flakes            150g Carrots sliced

1 tsp cumin                             180ml coconut milk 

2 tsp coriander                       200g Frozen peas 

1 tsp turmeric

Method:

  1. Spray a deep frying pan over medium-high heat with cooking oil spray

  2. Add the onion and fry for a few minutes until softened and translucent.

  3. Add in the garlic, ginger, chilli flakes, cumin, coriander, turmeric, cinnamon, nutmeg and maple syrup and fry for a further 30-60 seconds until paste-like. Add in a little drop of water to prevent sticking if needed.

  4. Add in the potatoes, carrots and stock and stir well.

  5. Bring to a boil, then reduce heat, cover and simmer for approx 15-20 minutes potatoes should be fork tender, but still hold a bite.

  6. Stir in the coconut milk until heated through and creamy.

  7. Serve with your choice of sides and Enjoy!!

Karen are cook regularly volunteers to cook for the homeless shelter in her free time we are very lucky to have her. 

Jessica Baxter