Healthy food is often more expensive than unhealthy food. But healthy food is important for a strong immune system. Very important in these difficult times. So the Diabetes Fund and Philips have joined forces and will help you put a healthy and affordable evening meal on the table every day from 1 October for a month.
With the Appeltje-eitje campaign they hope to be able to help all Dutch people to maintain a healthy lifestyle. The Diabetes Fund wants to encourage everyone to put a healthy meal on the table that is not too expensive. You can register via Diabetesfonds.nl/appeltje-eitje and you will receive the 1
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in addition to the free digital recipe book. 15 recipes also provide support, inspiration, information and practical tips in the form of emails, exclusive cooking videos, attractive giveaways and the opportunity to ask questions to Philips Chef Martin and Diabetes Fund dietician Kim Brouwers. In addition, there is also a unique storage copy of the recipe book with 31 healthy and affordable recipes. Order it for only € 8.95.
Tips
Dietitian Kim has some tips especially for Santé to prepare a healthy meal without spending too much money.
- You keep such a healthy plate of food affordable if you know how to make a smart shopping list. Before you make the list, look at what you still have at home. That way you don't buy too much.
- Be extra alert to offers, buy seasonal products, buy large packs of non-perishable products and opt for frozen vegetables and fruit:these are often cheaper than the fresh varieties and just as healthy.
- Want to save money, but also time? Make a meal plan for yourself that will benefit you for several days. Plan at least one day to use up leftovers, so you save money and prevent food waste.
- Provide sufficient containers so that you can easily and properly store leftovers in the refrigerator (2 to 3 days) or in the freezer (3 months).
- Cook several servings so you can eat them later. For example, if you make a pasta sauce, immediately make some extra portions and store them in containers in the freezer.
- With one cauliflower you can make a lot of cauliflower rice. Freeze the leftover cauliflower rice (preferably raw), you can keep it for another 3 months.
- Loose red bell peppers are more expensive than the bell peppers packed per 3. It is okay to use a different color bell pepper than stated in the recipe, this will give your dish a different color.
- Eating vegetarian food more often makes a big difference to your wallet. Just eat some more vegetables or add some (extra) legumes, cheese or unsalted nuts to your meal.
- Vegetarian products are often a bit more expensive. So take a good look at the offers, then buy some more and freeze it.
- Nuts are often very expensive. Keep an eye out for when they're on sale and then take your chance. And go for bulk packaging!
Recipe:kale stew with sweet potato for 4 people
Of course we also share one of the healthy recipes from the digital cookbook:kale stew with sweet potato.
Ingredients
- 800 g sweet potatoes
- 1 red bell pepper
- 150 g chorizo
- 1 onion
- 500 g chopped kale
- 1 tsp white wine vinegar
- 2 tablespoons olive oil
- 200 g goat cheese
- 2 tbsp mustard
Preparation
- Peel the potatoes, cut into equal pieces and put in a pan with water. Bring to a boil and cook over medium heat for 15 to 20 minutes, until potatoes are tender.
- Meanwhile, halve the bell pepper, remove the seeds and cut into cubes. Cut the chorizo into cubes and peel and chop the onion.
- Fry the chorizo, bell pepper and onion in a pan (without oil) until translucent. Then add the kale and vinegar and cook until the kale has wilted.
- Drain the potatoes and mash to a puree. Mix the olive oil and kale mixture into the puree.
- Crumble the goat cheese over the stew and serve the stew with the mustard.
- Variation tip:Prefer vegetarian? Then replace the chorizo and goat cheese for two spicy large red onions (for example with chili powder or cayenne pepper) cut into half rings and some vegetable dairy.
- Budget tip:kale is a seasonal vegetable and therefore not always available fresh. Did you know that you can also eat kale cheaply from the freezer?
