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It combines budgeting guidance with practical meal planning, label-reading strategies, and food-safety tips. 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Cheap Eats  \nis a collection of recipes designed to feed your family for less than $3 per serving, without losing taste, quality or nutrition.  \nFor help to make your food budget stretch, talk to MoneyTalks, Fincap’s free financial helpline. They offer free, confidential and non-judgemental advice from more than 200 locations across New Zealand.  \nFree phone 0800 345 123, or visit their [website moneytalks.co.nz](website moneytalks.co.nz).  \n2  \nCost  \nsaving tips  \n\n| | Food shopping\u003Cbr>􀁘 Be organised\u003Cbr>Check to see what needs to be used up before you shop, then write a shopping list.\u003Cbr>􀁘 Plan your meals\u003Cbr>Plan meals so you know what you'll be cooking and only buy what you need.\u003Cbr>􀁘 Look for a bargain\u003Cbr>Vegetables and meat on special can save you money. Look for the food with the cheapest price per 100g or kilogram. | 􀁘\u003Cbr>􀁘\u003Cbr>􀁘 | Shop in season\u003Cbr>Fruit and vegetables in season will be cheaper. When out of season use frozen or canned.\u003Cbr>Buy in bulk\u003Cbr>If you can afford to buy in bulk, you can get items for lower prices. This can be useful for dry goods, products with a long shelf life and cleaning products.\u003Cbr>Shop around\u003Cbr>Fruit and vegetable shops, local markets, or butchers can sometimes be a cheaper option than the supermarket. | |\n| --- | --- | --- | --- | --- |\n| |  |  |  |  |\n\n3  \nGrow your own  \n􀁘 Vegetables  \nGrowing your own vegetables like tomatoes, lettuce and beans is easy and will save you money.  \n􀁘 Herbs  \nGrowing your own herbs like parsley, rosemary and basil helps add flavour to your meals for a cheaper price than any packet sauce.  \n\n| | When cooking\u003Cbr>􀁘 Cook once, eat twice\u003Cbr>Plan meals that will last for two or three nights. See pages 23-24 for three meals from a whole chicken and page 43 for food safety advice.\u003Cbr>􀁘 Consider portions\u003Cbr>Only cook what your family will eat so that you don’t have to throw away any food.\u003Cbr>􀁘 Veg up meals\u003Cbr>Extend the meat in your meals by adding extra vegetables like grated carrot or legumes like lentils.\u003Cbr>􀁘 Go meat-free\u003Cbr>Meals without meat are a |  | |\n| --- | --- | --- | --- |\n| |  | heart-healthy option and save you money. |  |\n\n\n| In the kitchen\u003Cbr>􀁘 Check your fridge\u003Cbr>The temperature should be between 1°C and 4°C for storing food.\u003Cbr>􀁘 Stock up on cupboard\u003Cbr>and freezer foods\u003Cbr>See page 5 for a list of foods.\u003Cbr>􀁘 Store food carefully\u003Cbr>Find out the best\u003Cbr>place to store food at [lovefoodhatewaste.org.nz](lovefoodhatewaste.org.nz).\u003Cbr>􀁘 Avoid throwing it out\u003Cbr>‘Use by’ dates mean a food |  | |\n| --- | --- | --- |\n| | shouldn’t be eaten pasta certain date, but a ‘best before’ date usually means the food is still fine to eat. |  |\n\nLeftovers  \n􀁘 ‘Do-over’ your leftovers  \nGive your leftovers a second chance by making them into a whole new meal the next day. See page 43 for food safety advice.  \n􀁘 Cook in bulk  \nDouble the recipe and freeze the leftovers for a later date. Lookout for this icon.  \nCupboard and freezer foods  \nKeep these foods in your food cupboard or freezer. They can be used to bulk out a meal or make a meal when fresh foods aren’t available.  \nLegumes, fish, seafood, eggs, poultry and meat  \n• Baked beans  \n• Canned kidney beans, chickpeas, butter beans  \n• Dried beans or lentils  \n• Eggs  \n• Canned fish  \n• Frozen fish  \n• Frozen whole chicken or pieces  \n• Fresh meat bought in bulk and frozen into meal-sized amounts  \nHerbs, spices and sauces  \n• Dried herbs i.e. ground coriander  \n• Spices i.e. chilli, curry powder  \nGrain foodsand starchy vegetable","cbCaimAbRsAyQJoe","https://ap.wps.com/l/cbCaimAbRsAyQJoe","pdf",5645969,44,"English","# Cost saving tips\n## Cupboard and freezer foods\n## Healthy heart visual food guide\n## Label reading\n## Nine steps for heart-healthy eating\n## Basic recipes\n## No meat recipes\n## Simple salads\n## Chicken recipes\n## Canned fish recipes\n## Egg recipes\n## Mince recipes\n## MoneyTalks and weights and measures","[{\"question\":\"How does Cheap Eats help keep meals inexpensive?\",\"answer\":\"It provides recipes designed to cost less than $3 per serving and includes cost-saving tips such as planning meals, shopping with a list, and looking for bargains.\"},{\"question\":\"What does the guide recommend for heart-healthy eating?\",\"answer\":\"It focuses on choosing foods with less saturated fat, sugar, and sodium per 100g, and higher fibre, supported by a nine-step approach and a visual food guide.\"},{\"question\":\"Which foods does the guide suggest keeping in the cupboard and freezer?\",\"answer\":\"It recommends staples such as legumes, fish and seafood, eggs, poultry and meat, herbs and spices, grain foods and starchy vegetables, and healthy oils, nuts, and seeds.\"}]","Cheap Eats - Easy, Tasty and Economical Family Meals | PDF",1790520060,111]