The Ultimate

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Table of conTenTs

consult your pantry before leaving the house 3

Plan a fortnight of meals 4

experiment with generics 5

Pay attention to unit pricing 6

buy portions that match your lifestyle 7

Shop off-peak 8

Reduce food waste 9

Grow fresh at home 10

Acknowledge your shopping weaknesses and plan accordingly 11

Go vegetarian one or two nights a week 12

Great recipes 13

Glorious Spanish Omelette 14

Cheats Beef and Broccoli Stir Fry 15

Easy Peas-ey “Pantry” Pasta 16

Now & Later Spanakopita 17

Save on more than just food in the kitchen 18

2 Week Menu Planner 19

Kitchen Pantry List 20

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consulT youR PanTRy befoRe leavinG The houseWe’ve all done it, left home with a general idea of what we need and come home with doubles of what we don’t and missing some obvious ingredient. The best way to avoid this is to consult your pantry, and have a quick fridge-gaze then make a list before leaving the house.

Consulting the pantry when you come to make your shopping list will help you avoid waste and make sure you actually follow through on all those best laid plans of the past. Use up those packets of soon-to-expire egg noodles with an inspirational Asian stir fry or base a meal around that spice mix you keep meaning to try. You’ll probably find you’re more inventive with next week’s dinners.

5 common fridge and pantry ‘Lurkers‘:

• Half used bunches of fresh herbs

• Noodles, rice and risotto’s and cous cous

• Exotic chutney’s, mustards and herb mixes

• Tins of just about anything dating from who knows when

• Half used containers of dairy products like cream cheeses and yoghurts

You might also like to try putting together a pantry checklist so you know at a glance what regular ingredients may be missing. Our template on page 20 can get you started.

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PLAn A fortniGht of MeALS Tired of having to visit the supermarket every few days? That’s fine, planning your meals for two weeks in advance works perfectly with a tight budget. Firstly, it will take the hassle out of needing to shop for extras several times a week because you forgot something and secondly it will help you save money (especially when you buy some items in bulk) control your portions and freeze what you think you might use in two weeks’ time.

Planning ahead also means less impulsive purchases of expensive premade goods as you’ll only need to top up on basics like milk and fresh vegetables in between. Your two week meal plan and a pantry consultation should form the basis of your shopping list. Why not make use of the two week menu planner template on page 19.

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exPeriMent With GenericS Spurred on by convenience and marketing most people intuitively reach for expensive, familiar brands placed at eye level or hand height in the supermarket. However, the simple gesture of bending your knees or reaching up a little higher is not only good exercise but can have a revolutionary effect on your back pocket.

As a general rule buying generic (or house) brand alternatives can save you around 60% per item and allow you to put more in your trolley as the packaging isn’t pumped full of air. According to the Australian Bureau of Statistics,

Australians spend on average $150 a week at the grocery store. So on that conservative estimate, if you can substitute just half the items on your weekly shopping list for generics you’ll keep $45 a week in your pocket and save $1890 a year.

Of course, if you like the flavour of a particular brands, we wouldn’t suggest you compromise on your culinary experience, but do have a think about what products you can buy generic that won’t impact the quality of your experience. You may well be pleasantly surprised.Make a list of the items you’re prepared to commit to buying generic and put those savings to good use! To get you started we’ve assembled a list of commonly substituted items that may actually be pleasantly surprising:

• Bleach

• Bread

• Butter

• Cake Mix

• Cereal

• Cookies

• Crackers

• Detergent

• Disinfectant

• Dog food

• Eggs

• Flour

• Flour

• Frozen vegetables

• Laundry powder

• Milk

• Mineral water

• Nappies

• Olive oil

• Pancake mix

• Paracetamol

• Pasta

• Sugar

• Toilet paper

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Pay aTTenTion To uniT PRicinGIf you haven’t already started making the most of compulsory unit pricing, you really should. By law, supermarkets must offer the unit pricing to accompany the product price, which shows you at a glance the true cost of what you’re buying per Kilo or Litre. Absolute genius for budgeters, you’ll usually find this next to the advertised product price in a much smaller font.

When you’re having trouble choosing between two similar brands offering the same product or find yourself reaching for a ‘value pack’ or ‘two for one deal’ make sure you consult the unit pricing first. It seems ridiculous, but it can sometimes be cheaper to buy two smaller packets of something than a value pack (blame the clever marketers, but don’t be fooled!). The only way to know what you’re getting for your money is to check the unit pricing.

In the same vein as unit pricing, avoid buying pre-chopped or washed vegetables, salad or meats. You’ll usually pay more for fewer products and the amount of time you save is minimal. For example, it takes two minutes to slice up a chicken breast or thigh into strips for stir frying. Do it yourself for more meat that’s higher quality.

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Buy PortionS thAt MAtch youR lifesTyleBuying in bulk can be a cheap way to stock up on basics, but make sure you’re sensible about how you’ll use it. There’s no point investing in bulk in something unless you know you’ll use it well within due date.

It’s great to buy in bulk on items that last. For example, buying 10kg sacks of rice from your local supermarket or 15 Litre cans of olive oil at the deli can cut the price you pay for these kinds of household staples in half.

If you’re forever using half a tin of ingredients and relegating the rest to the fridge (and bin at the end of the month) it might be worth altering your recipes to use up the ingredients, making double for meals later in the week, or purchasing a mini or bulk, frozen version to minimise waste.

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ShoP off-PeAK Everyone does their shopping on the weekend, so there are often savings to be made by shopping mid-week and especially just before closing time, when the daily reductions are made to clear stock like deli produce, meats and other perishables.

if you don’t already know when your local supermarket does its weekly reductions to move stock, there’s a really simple way to find out – Ask! Those people pushing around the trolleys of food in aprons are there to do more than make you feel like a cheesy musical commercial is about to start playing around you.

This will also open your eyes to savings on the kinds of stuff you’ll actually use. Pick up whole roast chickens, gourmet dips, fresh baked bread or ice cream for an absolute pittance.

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reduce food WASte It’s astounding how much money Aussies throw in the bin every week in the form of wasted food.the cSiro has estimated that 20% of the food we buy winds up in the bin, so that’s $40 a week you’re literally throwing in the bin, without mentioning the environmental cost.

The most common offenders include no-longer-fresh meats, fruits and vegetables, bunches of herbs and stale bread.

Tips to help you reduce food waste

• not sure when you’ll use it? freeze it. If you have a busy week coming up, and know you might be ordering take away, take 30 seconds to throw your fresh ingredients in the freezer. Meats, vegetables, milk and herbs can all be kept and used this way. If you primarily use your bread for toast and school lunches, throw it in the freezer as soon as you get it. It will still toast perfectly with that delicious fresh bread taste, and keeps school lunches very well on those hot summer days. You’ll never be throwing out stale bread again.

• Get homely with leftovers Think about creative uses for leftover or over ripened fruit and veggies - Some of the most gorgeous meals come out of what you have left over in your fridge, Make a habit of whipping up soups from old vegetables, shred yesterday’s chicken roast into a broth with pasta, and cook up fruit compotes with those apples that have seen better days, you can always add them to pancakes, eat it on top of ice-cream or bake it into an amazing crumble.

• eat like a european It can be really difficult to get portion sizes exactly correct and mums are always compelled to fill up the plates, but if your family won’t eat leftovers and you’re always scraping good food into the bin, there is another way. When you come to serve up, make your portions a little smaller than usual. The goal is that everyone enjoys the meal and finishes everything on their plates, and if then if they’re still peckish afterwards you can follow up your delicious dinner with satisfying, high protein/low GI foods like cheeses and olives, yoghurts, fruit or a small dessert. It takes no more work to prepare and the result will be clean plates, less food waste (and arguably better digestion).

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GroW freSh At hoMe If you’re constantly reaching for $2-3 bunches of fresh herbs at the supermarket, stop a moment and consider how much you’d save by growing your own.

You can buy generous pots of herbs from your local nursery for between $5 and $10, and the reward is double fold. Firstly you’ll be saving money and reducing waste as you can just pick directly what you need and you’ll have the satisfaction of growing and using your own and throwing it fresh and insecticide free, directly into your cooking. There’s room for a hard working herb garden in even the tiniest apartment so get creative, up the flavour in your life and save yourself some cash.

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AcKnoWLedGe your ShoPPinG WeAKneSSeSand Plan accoRdinGly If you know you have a penchant for glossy magazines, chocolate bars or cheesecakes, acknowledge and budget for it. Set aside a few dollars a week to indulgent or ‘reward’ items and spend to your ‘indulgence budget’. It’s ok to have a magazine, some soft drink or an ice-cream, just not all of the above, every week.

For those who find themselves reaching impulsively for the latest and greatest item being promoted in store, a solution may be to take your shopping online. Shopping online is usually marginally more expensive item for item, but the control it allows you to exercise over your trolley can save you money on those impulse buys. It’s easy to immediately sort your searches by unit price, so the best value items comes up first, and you’ll save time lugging around the supermarket, money on petrol, and prevent impulse purchases with a thorough review of your shopping trolley before you pay.

Also be honest with yourself, if you and your partner are both working long hours and you’re likely to order take away twice a week, don’t go filling the fridge on the off-chance you feel inspired to cook. Buy for the meals you know you’re likely to eat, or stock up on versatile pantry basics that won’t go off.

It’s also a good idea to avoid going shopping while you’re hungry, it’s then you’re most likely to buy a range of expensive, high calorie, ready to eat meals, so make sure you go with a full stomach!

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Go veGeTaRian one or tWo niGhtS A WeeK You’d be amazed at how much you can save (and the variety of great food you can invite into your life) by cutting down your meat intake.

Substitute one or two nights a week with a simple, but flavoursome pasta dish, Spanish omelette or spinach pie. Vegetarian food doesn’t have to be boring, and your body will thank you too. Now that you’ve been inspired on how to shop like a pro, get cooking with our delicious recipes on pages 13 - 17 for inspiration.

GreatRecipesWith tiny Price tags

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GLoriouS SPAniSh oMeLette(Serves 6)

A Moorish hearty dinner served in Spain, the Spanish Potato Omelette takes very little time to prepare. It’s great plain, or can be spiced up a hundred different ways with whatever you have to hand, shred in some spicy sausage, ham, or yesterday’s left over veggies. It also tastes great on a sandwich the next day!

ingredients

• 6-7 medium potatoes, peeled

• 1 onion (yellow or red)

• 6 eggs

• 3 tbsp Olive oil

• Salt and Pepper to taste

• ½ tsp Smoked Paprika

MethodPeel and chop the onion finely. Cut potatoes in half lengthwise. Then, with the flat side on the cutting surface, slice the potato into thin semicircles, ready for frying.

Put potatoes and onions into a bowl and mix them together adding your spices to the mixture.In a large, frying pan heat the olive oil and add your mixture, cooking until the potatoes are just slightly golden brown. When they’re ready the potatoes should easily break in two when tested with a fork.

Remove the potatoes from the pan with a slotted spoon and allow them to drain and cool on some paper towel.

In a large bowl, crack the eggs and whisk. When potatoes are cooled, add the mix to your eggs and combine.

To make the omelette, pour one tablespoon of olive oil into a medium sized non-stick frying pan. When hot, pour the mixture into a pan and spread out evenly allowing the egg to cook around the edges. When the underneath is slightly browned, flip your omelette (or if you prefer, pop it under the griller until the eggs have cooked through).

Cut and serve the omelette as you would a pie, and serve with your choice of fresh salad, French bread and a selection of sauces and chutneys.

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cheaTs beef and bRoccoli sTiR fRy (Serves 4)

If you’re on a tight budget, getting inventive about how you prepare your meats means you don’t have to compromise on flavour and texture. Slicing your own stir fry ribbons rather than buying pre prepared meats ready for stir fry will save you cash and raiding the local Asian grocery stores can bring a whole continent of interesting, inexpensive and handy ingredients to your kitchen.

ingredients

• 600g shoulder cut beef, cut in thin strips

• 1 tbsp oil

• 2 cloves garlic, crushed

• 2 tbsp soy sauce

• ½ tbsp oyster sauce

• 2 cups of beef broth (stock cubes are fine)

• 1 tbsp. sugar

• 1 head of broccoli, cut into small florets

• 1 lg. can Sliced mushrooms

• Fresh Chilli (to taste)

• 3 tbsp. corn-starch dissolved in a cup of water

• Rice

Other vegetables to taste (you may like to try tinned water-chestnut carrots, bamboo or anything else interesting you can rustle up at your local Asian grocery store)

MethodHeat oil and garlic in wok until garlic turns light brown around the edges. Brown your beef strips, stirring to ensure even cooking. Then add soy sauce, beef broth, sugar and juice from the tinned mushrooms. Stir and allow to simmer before cooking down for 15 minutes.

Add cut up broccoli, mushrooms and other vegetables. Stir into beef mixture. Cover and simmer 5 minutes, stirring occasionally.

Add corn-starch to thicken the sauce and serve over rice with a pinch of chopped fresh chilli.

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eASy PeAS-ey “PAntry” PAStA (Serves 4)

Bring more to your mid-week pasta dinner with this easy creamy pea and prosciutto sauce. There’s more to pasta than heavy bolognaises and overpriced pre-made pasta sauces. Pasta is cheap and easy to bring to life with relatively few ingredients, there’s a reason the Italians have been doing it for hundreds of years. Try this one to get inspired and see what else you can come up with.

ingredients

• 500g Pasta of your choice

• 1 Tin or 1.5 cups frozen peas

• 2 Slices of Prosciutto, Bacon or Ham, cut into thin ribbons.

• 1 cup fresh or long-life pouring cream

• A small handful of grated Parmesan

• Salt and Pepper to taste

MethodIn a small pan, fry prosciutto ribbons or bacon until crispy then add peas and warm through. While this is cooking, place your pasta on to boil.

Once the peas have heated through, turn down the heat in the pan and add cream, salt and pepper, stirring to combine and make sure the cream doesn’t boil.

When the pasta is ready, drain and stir through the sauce and a handful of parmesan. Serve with Salad or just as is, for a satisfying mid-week family favourite.

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noW & LAter SPAnAKoPitA (Serves 4 or more)

Whip them up for a relaxed Sunday lunch and make a few extras to tuck in the freezer for when you don’t feel like cooking. They’re fun and easy to make, are a great mid-week vegetarian option to save a few pennies while smuggling those healthy dark greens into your family diet. They’ll also keep well in the freezer making them a cheese and spinach pie that’s perfect for now, or later.

ingredients (for several rolls)

• 1 Packet Filo or puff pastry

• 2 Blocks of Fetta Cheese (you can also partially substitute ricotta or cottage cheese)

• 2 Bunches of fresh spinach

• 1 Bunch Fresh Parsley (or other sweet fresh herbs from the garden)

• 2 leeks, finely diced

• 2 garlic cloves, finely diced

• 1 egg

• 150g Parmesan cheese, grated

• Salt and Pepper to taste

• 1 pinch nutmeg

• Olive oil

MethodPreheat oven to 220 degrees C

Wash spinach well, chop out white stalks and chop green leaves into strips. Chop herbs and leeks.

Gently fry up leeks and garlic in olive oil until glossy. Then mix together all ingredients in a large bowl, evenly crumbling in the fetta and seasoning with salt, pepper and nutmeg.

Lay out the pastry on a foil covered tray and with a generous amount of filling, make roulades or triangles (remember that spinach will cook down considerably).

At this stage, you can either brush the tops of the pastry with a little milk and bake for 30minutes, or wrap it in foil, and freeze it for later.

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SAve on More thAn juSt food in The kiTchen Safe and natural home-made surface sprayTired of spending between $5 and $10 a pop on surface sprays and cleaners with who knows what nasty chemicals inside? Give this time-honoured home-made remedy a try.

you will need

• An empty trigger spray bottle

• White Vinegar

• Water

• 10 drops of your favourite essential oil (orange essence or tea tree is ideal).

• Bicarbonate of soda

MethodMix equal parts white vinegar and water in your trigger spray bottle, add ten drops of your favourite essential oil, and shake well to combine. Use this on everything from windows and tiles to the kitchen sink.

Keep the bicarbonate of soda on hand for when your cleaning needs an extra bit of zing. The vinegar in your home made surface spray with react with the bicarbonate, lifting greasy stains off stove tops, and ingrained dirt and mould out of tiles with little effort. This spray will even make your silverware shine like new.

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2 WeeK Menu PLAnner Week 1 Breakfast lunch dinner drinks / Snacks

Monday

Tuesday

Wednesday

Thursday

friday

saturday

sunday

Week 2 Breakfast lunch dinner drinks / Snacks

Monday

Tuesday

Wednesday

Thursday

friday

saturday

sunday

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kiTchen PanTRy lisT fruit____ Apples____ Oranges____ Bananas____ Berries____ Grapes____ Lemons / Limes____ Melon____ Pears____ Stone Fruit

vegetables____ Lettuce____ Broccoli____ Carrots____ Tomatoes____ Cucumbers____ Onions____ Potatoes____ Fresh herb

Meat____ Bacon____ Deli____ Sausages____ Mince____Chicken____ Turkey____ Beef____ Ham____ Fish / Seafood

Breads / Bakery____ Bread____ Bagels / Muffins____ Dinner Rolls____ Tortillas

dry items____ Cereal____ Oatmeal____ Pancake Mix____ Crackers____ Pasta____ Rice____ Cous Cous____ Lentils____ Beans____ Spices____ Pasta

canned items____ Corn____ Peas____ Beans____ Tomato Sauce / Paste____ Pasta Sauce____ Fruit____ Soup____ Tuna____ Baby food/ Formula

condiments____ Peanut Butter____ Jam____ Honey____ Syrup____ Ketchup____ Mustard____ Mayonnaise____ Olive Oil____ Vinegar____ Pickles____ Olives____ Salsa

Baking____ Sugar____ Flour____ Baking Powder____ Icing sugar

Snacks & Sweets____ Cookies____ Dried Fruits____ Popcorn/ Chips

dairy____ Milk____ Eggs____ Butter____ Parmesan Cheese____ Other cheese____ Yogurt____ Pouring Cream

Miscellaneous____ Light Bulbs____ Batteries____ Medicines

____ Vitamins____ Pet Food

frozen foods____ Frozen Vegetables____ Frozen salmon____ Pizza____ Ice Cream

beverages____ Soft Drinks____ Coffee/ Tea____ Juice____ Water

Personal care____ Shampoo____ Conditioner____ Shower gel____ Razors____ Shaving Cream____ Deodorant____ Toothpaste____ Toothbrush____ Moisturiser____ Cotton buds

household____ Laundry Detergent____ Bleach____ Fabric Softener____ Dishwasher Detergent ____ Dish Soap____ Cleaners____ Furniture Polish____ Window Cleaner____ Trash Bags____ Sandwich Bags____ Aluminum Foil____ Baking paper____ Plastic Wrap____ Paper Towels____ Napkins____ Toilet Paper____ Facial Tissues

other____ __________________ ______________