Feed Your Family for Under $10

Make expensive meat and fish go further by mixing them with cheaper ingredients.

Full of beans

Try replacing half the quantity of ground beef in a shepherd’s pie with canned beans.

Veggie-value

Increase the quantity of vegetables and cut back on the chicken or shrimp in a stir-fry, or make a vegetable-only version.

Sensible substitution

Tofu is high in protein and much cheaper than meat and poultry. It absorbs the flavours of the food it is cooked with, so make a hearty casserole or stir-fry using cubed tofu.

New stew

Replace half the beef in your favourite recipe for stew with more diced vegetables such as cauliflower, carrots and sweet or ordinary potatoes.

Satisfying soups

Inexpensive green and brown lentils keep their shape when cooked. Simmer them in a well-flavoured stock, with chunks of carrot and baby onions. If some of the vegetables in the refrigerator crisper are a little less than firm, they are ideal ingredients for a hearty soup.

HOMEMADE ALTERNATIVES

Buying everyday ingredients in larger quantities and preparing your own dishes at home is always less expensive than prepackaged smaller portions. Mix and match your favourite ingredients for foods you eat regularly—and save up to 50% on the cost of ready-made items.

Salad dressings

Make up a basic vinaigrette with three parts olive oil to one part wine vinegar, then add your own flavours, such as mustard, honey, sun-dried tomato paste, pesto, balsamic vinegar, light soy sauce or chopped herbs. Cut the cost by replacing half the olive oil with a cheaper oil such as canola.

Granola

Buy large bags of oats and wheat flakes from bulk food or health food shops and add a selection of nuts and dried fruits.

Rice

Avoid instant boxes with added flavourings, which can cost much more than plain rice, and add your own extras.

Spiced or marinated

Avoid buying meat, chicken or pork that has already been spiced or marinated. It’s easy to do this yourself and you’ll pay far less.