With the cost of a standard household food basket continuing to rise, many of us are looking for ways to feed our families without sacrificing nutrition. The secret isn't just about buying less – it’s about buying smarter. In this article we look at how you can eat well without breaking the bank.
1. The ‘Frozen is Fresh’ Strategy
One of the biggest misconceptions is that fresh is always better. In reality, frozen produce is often more nutritious because it is ‘snap-frozen’ at the peak of ripeness.
Bags of ‘Country Mix’, ‘Mixed Veg’, or chopped spinach are often cheaper per kilogram than fresh versions. There is zero waste (no peeling or stems to throw away), and they won't rot in your fridge if you don't use them immediately. Frozen peas and edamame are a cheap and easy protein and fibre boost to any meal. Similarly, berries and mango chunks can be expensive when fresh and out of season. Frozen bags are great for adding to porridge (oats or maize) to give it a nutritional boost, for adding to yoghurt to sweeten it up, or for making a delicious smoothie.
IQF (individually quick frozen) chicken portions are a budget staple. Because the pieces are frozen individually, you can take out exactly what you need for one meal without defrosting the whole 2kg or 5kg bag. Plain, unseasoned cuts of fish, too, are budget-friendly protein bases.
2. Penny-Stretching Foods
Beyond frozen foods, there are several ‘power foods’ that fill the belly for just a few Rands per serving.
Soya mince is one of the most underrated budget hacks. It’s high in protein, shelf-stable, and significantly cheaper than beef mince. You can use it on its own or mix it 50/50 with beef/chicken mince to make a bolognese or cottage pie go twice as far. Similarly, lentils, chickpeas, and beans are incredibly cheap and filling protein source. Adding a tin of lentils to a mince curry or bolognese can double the number of servings without changing the flavour.
Canned fish such as pilchards in tomato sauce or mackerel middlecut are a budget classic. They are packed with omega-3s and protein, and make a fantastic stew or fish cake.
Eggs remain one of the most affordable ways to get high-quality protein. ‘Breakfast for dinner’ is a valid budget strategy!
Peanut butter is another great budget favourite that provides healthy fats and protein. It’s a great energy booster on brown bread or stirred into porridge.
For the staples, stick to maize meal (pap), rice, and samp. These are the most cost-effective bases for any meal. To save even more, buy them in bulk.
3. Shop Like a Local Pro
Supermarkets are convenient, but they aren't always the cheapest. For fresh fruit and vegetables, your local roadside vendor is often significantly cheaper than the ‘big three’ retailers. You can often get a bag of tomatoes or a bunch of spinach for a fraction of the price.
Don’t be afraid to choose a store’s house brand. These products are sold under the retailer’s name, created to offer value, build loyalty, and compete with national brands. Often, these products are made in the same factories as premium brands but cost 20% to 30% less.
Buying in bulk can also bring massive savings. Foods are much cheaper when bought in 5kg or 10kg bags. If the upfront cost is too high, consider a grocery club or ‘stokvel’ with friends or neighbours to split the bulk costs.
3. Cook Smart to Save Power
With electricity costs rising, how you cook is as important as what you cook.
The ‘wonderbag’ is a fantastic heat-retention bag (even just heavy blanket can work) where you can bring your rice, pap, or stews to a boil and then let them finish cooking off the heat. This saves a massive amount of electricity. Cooking large amounts is another way to save time and energy. Freeze the remaining portions to have meals ready for another day. It also prevents the temptation to buy expensive takeaways when you’re too tired to cook during the week.
For veggies like carrots and potatoes, give them a good scrub instead of peeling. You get more fiber, more nutrients, and less waste. And soaking beans, lentils, or samp overnight reduces the boiling time significantly, saving you a lot on prepaid electricity.
Eating on a budget is all about being a ‘smart shopper’ and embracing the freezer. It doesn't have to mean eating boring food. With a bit of planning and a focus on local staples, you can keep your family healthy and your bank account intact.
