It’s January and we are eeking out our last few pennies before payday, but still doing our best to eat and drink healthily and heartily – no easy task when you’re on a budget, we know. With this in mind, we caught up with nutritional therapist Eve Kalinik to find out how we can all spend less and eat even better.
1. Please can you introduce yourself?
My name is Eve Kalinik and I’m a nutritional therapist which means that I use foods and natural supplements to support the body’s natural healing abilities and create a balanced, healthier body.
2. What is healthy eating?
Eating “real” foods that don’t have labels or come in a box is generally a good guide. And eating mindfully too - that means chewing your food properly and being conscious and aware during this process.
3. Why should investing in a good diet be a priority?
Eating well should always priority because a healthy body is the most important thing we can give ourselves - we think nothing of buying the latest gadgets, but when it comes to our food we don’t necessarily want to spend the money which seems crazy. Junk food is cheap, but remember you can buy a couple of apples for the same price as a chocolate bar so it comes down to making positive decisions.
4. How does one go about making a long term healthy eating plan?
Planning your meals is a must. Whether you do it twice weekly or daily, think about what you want to eat and who you are cooking for at each meal – Doing so will ensure you don’t waste food and will save money.
5.How is it best to shop for healthy foods in a cheap way?
You may need to do a bit of investigating into your local area, but even the bigger supermarkets will stock organic fruit and veg at reasonable prices. Farmers markets are also great and allow you to support local, seasonal produce. Try signing up to the newsletters for the organic supermarkets like Planet Organic as well – they often have special offers and it’s great to stock up on the more specialised expensive items during these periods.
6.What are the 5 most reasonably priced health foods?
a) Garlic – It’s one of the original super foods! Add it at the end of cooking to maximise its nutritional benefits.
b) Lemons – They are alkalising, detoxing and super versatile.
c) Avocados – Are rich in vitamins, minerals, healthy oils and phytonutrients. Add to salads, smash onto buckwheat toast or add 1/4 into your morning smoothie. You can even make chocolate mousse with them. http://www.evekalinik.com/christmas-spice-chocolate-mousse/
d) Eggs – So inexpensive, a fab protein source and packed full of nutrients - Just make sure to buy organic!
e) Raw Cacao – This is one of the highest antioxidant rich foods and a good source of magnesium and iron.
7. Meat is really good for us but very expensive – do we need to eat it every day?
When you are choosing to eat meat it’s important to try to and buy organic which can be an expensive business, so try having meat-free days to help with budgeting and give your body a day of plant based goodness. In fact, from and environmental perspective everyone should have at least one or two meat free days a week. Opt for legumes such as lentils, chickpeas or butter beans as pulse based protein source.
8. Not everyone can afford to eat 100% organically so what arganic purchases should we prioritise?
Eating exclusively organic food is not possible for most of us so I usually refer clients to the ‘dirty dozen’ - These are the 12 most pesticide-ridden foods worldwide and are updated yearly by the EWG (Environmental Working Group). This year’s list includes apples, strawberries, grapes, celery, peaches/nectarines, spinach, sugar snap peas peppers, cucumbers, cherry tomatoes, potatoes PLUS chilli peppers, kale/collard greens. If you make sure to at least buy these foods organically it’s a great start.
9. Throwing away food is a no go for budgeters - How can we avoid this?
There are so many ways to transform and make use of fruit and veg that is on the turn. Turn veg past its best into delicious soups and then freeze them or blend bananas and avocado into juices. Try your hand at making Kale chips using up leaves that are on the turn - Just mix them with some olive oil and sea salt and roasted at the lowest temp in the oven. Hey presto you’ll have a nice healthy version of crisps.
10. Are there any great blogs that deal with eating well on a budget?
Deliciously Ella is great as is The Skint Foodie.
www.evekalinik.com Instagram and Twitter: @evekalinik