I often hear people lament that one of the obstacles to eating well is cost. It is a lot cheaper to buy a packet of dried spaghetti, which lasts 2 - 3 dinners, than to purchase broccoli, a bag of spinach, and tomatoes for one evening’s meal.
On top of that, meat is far more expensive when you make it the "feature" of a meal, instead of just a "garnish," which you can easily do with pasta.
When I hear the frustration in their voices, I always fall back on my trusty go-to dinner: "mince." Friends look at me a little strangely; they may even raise an eyebrow and ask, "Is mince... ok?"
Mince is more than ok. Mince is great.
And buy the one full of fat.
This may come as a surprise to some people. It did to me when I learnt how food impacts the body. However recent research shows that saturated fat is necessary as part of a daily diet. Here's why...
Fats are the building blocks of our hormones, especially our sex hormones: Progesterone, Estragon, Testosterone. Saturated fat makes up our cell membrane walls. It helps to balance our hormone levels.
If men lack saturated fat in their diets their testosterone levels plummet…
For women in particular, if we lack dietary saturated fat we may be encouraging estragon dominance. Many women suffer from estragon dominance, which is evidenced in severe period pain, water retention, bloating, tender breasts around menstruation, just to name a few…
Fat is also an incredibly efficient fuel for the body. Unlike carbohydrates (glucose), fat is readily available to be used as fuel at any time if we train our bodies well (more on this at a later date).
Make sure you’re getting enough daily fat (at least 1g per kilo body weight).
One of the cheapest meals I make that is sufficient in saturated fat is Chilli Con Carne. To compliment this meal I always buy one large cauliflower head. I cut it up, put it in a food processor, and blitz it until it resembles rice. From there I make cauliflower rice, and top it with a healthy helping of Chilli Con Carne. I usually add a bunch of greens to this meal as well.
Chilli Con Carne
Serves 4 - 5
- 2 onions, diced
- 4 cloves garlic, diced
- 1 capsicum, diced
- 1 carrot, diced
- 2 tsp cumin powder
- 1 tsp cinnamon
- 1 tsp paprika
- ¼ tsp chilli powder
- 2 cans chopped tomatoes
- 500g beef mince
- handful fresh coriander, chopped
- 2 Tbsp balsamic vinegar
In a medium casserole pot or saucepan, heat olive oil and add onion, garlic, capsicum, carrot. Cover and sweat for 5 minutes.
Add spices and stir. Cook for 2 minutes.
Add beef mince and brown for around 5 minutes. Make sure to break the mince up with a wooden spoon.
Place the rest of the ingredients in the pot, plus ½ cup water. Stir well and season with salt and pepper.
Cover and simmer on medium heat for two hours, stiring once every hour. At this point you can turn it off and leave on the stove if you're not ready to eat. The longer it sits there, the tastier it becomes! This makes it a great meal to prepare in advance.
"Feed, Value, Nourish Yourself"