There is no doubt that fast food is not only fast but also cheap, however eating healthy doesn’t have to cost a fortune. Here are five tips for eating healthy on a budget…

Junk food itself may be the cheapest source of rich calories – but what you save on the wallet, you’ll pay for on your hips, in your medical bills, and in your self-image. Despite the messages that we get from fast food outlets, it is possible to save money on food in the short term, and on our health in the long term. Here are our best tips for healthy eating on a budget.

Preparation is the key to healthy eating habits

Prepare yourself some healthy snacks ahead of time, whether you are at home or at work. It’s very difficult to maintain healthy eating habits when we are starving.

Preparation is also the key to keeping your wastage down, and reducing the overall weekly shopping cost. Make sure that your vegetables and meat can be used for more than one dish to make healthy eating habits affordable.

Eating roast? Use the bone for soup the next day. Gearing up for a mean Chicken Korma on Friday night? Use the rest of the coriander stalks in freeze-able dipping sauce.

The Substitute

There are plenty of inexpensive substitutes for those horrible double-digit items on the supermarket receipt. You can eat healthily on a budget by:

• Squeezing some lemon juice in your water instead of buying expensive fruit juice, cordial and soft drinks.
• Freeze pots of yoghurt almost to fully frozen instead of buying ice cream.
• Asian-style noodles can be swapped for cheap, almost calorie-free rice noodles.
• Use textured vegetable protein or lentils in place of meat.

Speaking of meat…

Statistics show that vegetarians have a lower incidence of heart disease and cancer as well as lower blood pressure, and are generally slimmer. Meat is an expensive ingredient – you’ll be doing both your wallet and waistline a favour by giving it up a few nights per week. This is also in line with healthy living guidelines, which recommend that you eat around 65-100g of cooked red meat, 3-4 times a week.

If you start experimenting with chilli, curry and spices, there are few vegetarian dishes that can’t be jazzed up. Going vegetarian three nights a week will take quite a load off your wallet … and lighten the load on the inside of your pants as well.

Invest in a freezer

Did you know we throw out billions of dollars worth of food each year? A chest freezer will set you back a few hundred dollars – but they are a long term investment in both your health and your finances.

Having a deep freeze allows you to take advantage of all those awesome specials on bread, meat, your favourite frogurt, or whatever you like without wastage. A deep freeze allows you to keep snack- or meal-sized healthy portions for eating on the run.

Take your dollars out of that equation by making more of a meal than you need, and freezing the rest in portions. This cuts down waste, and your food bill, considerably.

Healthy eating on a budget is certainly possible … in some cases, healthy eating will naturally reduce your food bill without any extra effort (as it does when you cut down on meat consumption). The spare room in your pants will soon be taken up with extra $50 notes crowding out your hip pocket … and you could be using that money for an exotic holiday and showing off your new body in the Seychelles.

There’s nothing like aphrodisiacs for a Valentine’s Day dinner to get you ‘in the mood’ or an instant pick me up for a headache. Here are five natural aphrodisiacs to add to your Valentine’s Day recipes.

Oysters

Casanova, the 18th century lover who boasted of his sexual prowess used to breakfast on 50 oysters. This theory has been has been vindicated by a study in 2005 that proves they really are aphrodisiacs. A team of US and Italian researchers analysed bivalve molluscs – a group of shellfish that includes oysters, mussels and clams – and found they were rich in rare amino acids that trigger increased levels of sex hormones. Research shows raw oysters are best so serve as an entree for your Valentine’s Day dinner.

Chillies

Chillies are well known for being an aphrodisiac simply for the way they make you feel. You eat a chilli and instantly feel hot and bothered and the same applies for curries and other spicy food. Chillies contain capsaicin, a substance that can bring on a temporary high and helps stimulate circulation and is also thought to release endorphins. It is said that the “heat” in garlic also stirs sexual desires. Chillies are ideal in sauces, curries and salads to add a bit of spice both to your Valentine’s Day culinary dish and to the bedroom apparently.

Avocado

Over many centuries the avocado has maintained its reputation as an aphrodisiac. The Aztecs called the avocado tree “ahuacuati” meaning “testicle tree,” as they thought a pair hanging from a tree resembles a man’s testicles. This is most likely a reference to the shape of the fruit; among the Aztecs, avocados were believed to confer fertility and have aphrodisiac properties. Add avocado to a lush summer salad, pureed in soups or chopped into the perfect bowl of fresh guacamole and try to serve it as part of your Valentine’s Day meal without blushing.

Chocolate

Not that there needs to be a reason to indulge in chocolate but the connection between chocolate and romance is believed to be more than a marketing gimmick. It was originally found in the South American rainforests. The Mayan civilizations worshipped the Cacao tree and called it “food of the gods. Chocolate is a source of quick energy and has been known to elevate people’s moods and has more antioxidants in chocolate than in red wine. Use chocolate in your desert as the end to a perfect Valentine’s Day meal.

Wine

Wine is said to be an aphrodisiac and can greatly enhance a romantic interlude as the liquid gold relaxes and helps to stimulate our senses. The actual drinking of wine can be an erotic experience. Moderate amounts of wine are believed to “arouse,” but excessive alcohol will make you drowsy and force you to put your romantic evening on hold. Wine can be used in sauces, marinades or enhance the flavour of food dishes, such as meat, poultry, seafood, stew, and vegetables while they are being cooked and is a perfect accompaniment to any Valentine’s Day meal.

The jury is out as to whether most aphrodisiacs work or they are just myths or common fallacy. Whatever the truth is, have fun experimenting with different aphrodisiacs in out of the kitchen and use them in your Valentine’s Day recipes to add a bit of fun and frivolity to your Valentine’s Day dinner.

Eating processed food is so last decade. Although there are no long-term studies supporting living organically, many experts and supporters claim that eating organic food is healthier and better for you. The Biological Farmers of Australia (BFA) has a vision for the organic industry in Australia – to grow organic food sales to 10 per cent of the food market in Australia by 2020. Here are five reasons why experts say to go organic.

Organic foods taste better
Organic produce has been tipped as one of the “hottest” fine dining trends for 2010 in a recent survey of over 1800 professional chefs of the American Culinary Federation (ACF). The annual “What’s Hot” survey revealed that 73 percent of ACF chefs voted organic produce as a ‘hot’ restaurant menu trend for 2010. Many top chefs are choosing to cook with organic produce primarily because of their fresh, clean taste and excellent quality. The richness of the natural flavours reflects the pure nutrients of the soil.

Organic is food is better for you
Organic produce has higher antioxidant levels than conventional, according to a recent analysis of research conducted over the last three decades and published in March 2008 by the Organic Center. Scientists looked at 97 studies examining the nutritional profiles of organic and conventional fruits and vegetables and concluded organic produce are 25% more nutrient dense, on average, and hence deliver more essential nutrients per serving or calorie consumed.

Organic production reduces health risks
When you choose organic, you are supporting a farming system that keeps toxic and persistent pesticides and synthetic fertilizers out of our water, soil, and air. The Organic Trade Association says many EPA-approved pesticides were registered long before extensive research linked these chemicals to cancer and other diseases. Organic agriculture is one way to prevent any more of these chemicals from getting into the environment.

Organic foods are kinder to the environment
The BFA says that by going organic you can reduce greenhouse gas emissions by eliminating synthetic nitrogen fertilisers. Agriculture in Australia is the second-highest contributor of greenhouse gases (17 per cent in 2004). The Australian Greenhouse Office says that fertiliser emissions accounted for two-thirds of all cropping emissions. Organic standards prohibit the use of nitrogen fertilisers (Cotton Research and Development Corporation, 2007).

Growing organic livestock is kinder to animals
The BFA says that organic livestock is grown in a way that ensures humane treatment of animals and improves animal welfare. Scientific evidence indicates that practices such as battery hen farming, and the use of sow stalls, inflict continuous intense suffering on animals throughout their confinement leading to acute physical and behavioural problems (RSPCA).

Organic livestock is nurtured in a way that conforms to natural processes of growth and development and the BFF says that growing organic livestock eliminate use of growth hormones, antibiotics and genetically engineered drugs and feeds in livestock.

For twenty more reasons why you should go organic, where you can buy organic food and produce or more information about organic food and produce, visit the Biological Farmers of Australia’s website.

Eating five or six meals across the day speeds up your metabolism and having healthy snacks at your disposal can stop binge eating or sneaking to the vending machine at 3pm. Choose from these healthy snacks below to fulfil those cravings and get you through the mid afternoon slump.

Fresh fruit

Fruits such as bananas, pears and apples are a convenient fruit to take to work, a good source of vitamins and a good snack to get you through the day. Eat fruit by themselves, add them to smoothies or yoghurt or make a fresh fruit salad. Keep them in easy reach of your office or at home so you can snack on fruit instead of chips, biscuits or lollies.

Sandwich

A healthy sandwich on wholemeal bread always makes a filling and nutritious snack. Turkey and chicken are a good source of protein but stay away from processed meats. Add vegetables, cheese and low fat dressings to make interesting sandwich combinations.

Cottage cheese and crackers

You can’t go past cottage cheese and crackers for a low fat, delicious treat. Cottage cheese is high in protein and low in fat and carbohydrates. Add tuna, salmon or ham and tomatoes for a bit of variety.

Fresh yoghurt or smoothie

Smoothies and fresh yoghurts are an efficient and easy way to get a daily dose of fruit and dairy and they can be made with almost any fruit combination. Experiment with different combinations to make a tasty and varied treat but make sure you choose a low fat option so this means no ice cream or flavoured toppings.

Nuts

Nuts are an extremely healthy source of unsaturated fats but only eat a small serving size of 30grams or less and always buy unsalted nuts. Most nuts – including almonds, walnuts, pecans, cashews, Brazil nuts, chestnuts, hazelnuts, peanuts and pistachios – contain mainly mono-unsaturated fats.

Contrary to popular belief, snacking is good for you and eating regularly throughout the day will help to prevent overeating. However, the snacks that you eat need to be healthy and a small portion size.

Organising healthy snacks in advance and taking them with you to work, when you go to events or when you’re out and about doing errands will make it easier for you to eat the right foods and not reach for the easy option of junk food or takeaway.

According to the Australian Institute of Health and Welfare, men were more likely than women to be overweight, with 67% of men compared with 52% of women (aged 25 years and over) being overweight. Poor food choices can lead to obesity and while takeaway is convenient for a time poor working parent, you need to be careful to choose healthy food options. Here are some healthy recommendations from leading fast food franchises.

Subway

If you need to grab a meal on the run, Subway is one of your best fast food options. According to the Subway website, the new SUBWAY FRESH FIT® Meals and SUBWAY FRESH FIT FOR KIDS™ Meals were developed to help adults and kids meet the Dietitians Association of Australia recommendations. Low fat meal options include a choice of delicious salads or the Veggie Delight, Turkey and Roasted Chicken sub on wheat or honey oat bread. Check out the Subway website for more details.

McDonalds

Healthy options on the McDonalds menu which have the Heart Foundation Tick of Approval include the Tandoori Chicken Wrap and Seared Sweet Chilli Chicken Wrap as well as options such as the Fillet of Fish, McChicken and Lean Beef Burger when consumed with a fresh garden salad and bottle of 600 ml water or medium or small orange juice. Visit the McDonalds website for more details.

Red Rooster

Healthier options on the Red Rooster menu include the roasted chicken, Skinfree Wrap and Skinfree Baguette teamed with a salad and bottle of water or juice. Stay away from the battered fish, chips, soft drinks and rich desserts. Check out the nutritional information on Red Rooster’s website.

Sumo Salad

Sumo Salad have come under fire from Choice in recent years with their Grilled chicken Caesar salad with a small dressing being deceptively healthy and containing more calories than a Big Mac. Healthier choices on the menu include salads such as their Tandoori Chicken Salad, Thai Beef Salad, Beetroot and Balsamic Salad, Spiced Lentil Couscous with Citrus Dressing and their paper rolls such as their chicken, beef, avocado, prawn and salmon rice paper rolls and Tandoori Chicken Wraps. The nutritional information for Sumo Salad is available on the Sumo Salad website.

Sushi Train

When you’re eating a meal on the run, sushi is one of the healthier options for you. The nigiri and ship options when combined with tuna, salmon, prawn and chicken avocado are the best options. Check the nutritional value on the Sushi Train website. Sushi however, does not give you enough protein, calcium, fibre, good fat, vitamins, minerals and antioxidants found predominantly in fresh fruit and vegetables so it may not make the best meal substitute on a regular basis.

The Dietiticians Association of Australia has five fast food facts for takeaway foods and most takeaway chains have the nutritional value of all their meals on their website. Choice is campaigning to have the nutritional values of meals available in takeaway restaurants at the point of purchase so in future you may be able to count the calories of food before you consume it and make a healthier takeaway and fast food choice.

I’ve watched enough cooking shows in my time to learn some trade secrets of becoming a masterchef. There are always certain elements in every reality TV cooking show that will separate an amateur cook from a seasoned professional. Follow these five tips and tricks from an arm chair chef to take you from being a home cook to a master chef.

Food porn

One of the top secrets of celebrity chefs has to be the plating. This is a new term I have discovered from watching celebrity cooking shows and I try to use this term at every dinner opportunity. Height, colour, good use of space on the plate and presentation all seem to make a huge difference.

Beautiful crockery is essential or at the least, buy a matching set of dishes. It doesn’t matter how good your masterpiece looks if you serve it up a chipped snow flake (no dish is alike) set of plates.

The emperor’s new clothes

I admire a wait person who has the confidence to serve you up a lettuce leaf covering up a thinly sliced piece of meat accompanied by what looks like weeds and then charge you the earth for it.

From watching reality TV shows like Masterchef, Top Chef Masters and the like; it seems the less you serve on the plate, the more you are allowed to charge, the more difficult it seems and the more admiring comments you will receive. So serving up small portions will not only improve your chef cred but save you money in ingredients as well.

Don’t be a tool

Like any profession, you need the right tools to do the job. Similar to a hairdresser and her scissors, the best investment you can make in the kitchen is a set of stainless steel knives including a chef’s knife, paring knife and serrated knife. Keep knives sharp and ready for service. The right pots and pans will also aide your cooking.

Invest in a variety of non stick pans such a wide skillet, hot pot, stock pot and roasting pan. Don’t let your inadequate tools hold you back from your master chef aspirations.

Use fresh ingredients

The ingredients you use are a key factor in how your dish will taste. This sounds very basic but it’s amazing how many people substitute quality or fresh food items for pre packaged or processed foods.

While it may be convenient for you to step out to the local supermarket, getting up early and heading to your local fish or produce markets will not only be cost efficient but you will also be getting ingredients that are a higher quality.

It’s easier to cheat and buy pre-mixed sauces and mixes but much tastier to try and perfect your own with the help of a good cookbook. Always try and use fresh ingredients if possible. Herbs like basil, mint and thyme are easy to grow in your own garden.

It’s all in the attitude

Serve your guests a foreign dish with a very hard to pronounce name or put a small serving on a plate and serve it with such confidence and gusto that no one will dare to question your brilliance. There is no place for meekness in the kitchen if you want to be the top dog in the kitchen.

Arm yourself with the right tools in the kitchen and fresh ingredients coupled with great presentation skills and an attitude to match and you’re halfway there to being a top chef.

It’s true that the proof is in the pudding but fake it until you make it and keep on trying to perfect those cooking skills to bring you up to Masterchef status.