Paleo but not pricey – we don’t need to be posh to nosh on this!
I’ve not made my sweet potato and broccoli cakes in a while so thought they’d be the perfect addition to this budget friendly paleo meal. Mackerel has long been one of my favourite fish so getting some canned middlecut was essential for my family friendly, wallet friendly meal!
Here’s a breakdown of costs:
(please note that I work out the cost of ingredients used for the meal and not the cost incurred when shopping because you will probably be spending more buying a bag of carrots, for example, rather than just the 2 needed for this recipe):
- Can of middlecut (mackerel) : R21.99
- 2 cups mashed sweet potato: approx R7.00
- 1/2 head broccoli: R7.00
- 2 carrots: approx R1.50 (a 1kg bag was R6.95)
- 1/2 small organic cucumber: R3.50
Therefore, the total spend on all the main ingredients is R40.99.
Now add in the half onion, 2 tomatoes for the chutney, 1 tspn of dill, a dusting of coconut flour (from making homemade coconut milk), and the oil and spices – with just under R10 to spend to be within budget, you’re pretty much good to go.
Don’t forget to look around for specials and stock up when you can. Tomatoes, for example, can be grated and frozen in ice cube trays; then the cubes stored in a bag in the freezer until needed. All you need to do is then take out however many cubes you need and add straight to your pot. This will save you money in the long run – and the less you need to ‘pop to the shops’, the less you’ll land up spending on unnecessary items.
Today’s budget friendly paleo family meal
- Canned mackerel chutney
- Sweet potato and broccoli cakes
- Shredded cucumber and carrot salad
Recipe for the Mackerel Chutney
What you need
1/2 onion, sliced
1 tspn garlic
1/2 tspn paprika/chilli powder
Pinch cumin seeds
2 tomatoes, grated (or 1/2 cup purée)
1 can middlecut (mackerel)
1 tspn dill, chopped finely
Salt and pepper to taste
What you need to do
1. Fry the onion until soft. Add garlic and spices. Fry for a few minutes. Add tomato. Lower the heat and cook for 10 minutes until reduced, and thickened.
2. Remove bones from mackerel and add fillets to the pan. Add dill, season. Cover with lid and cook for 5 minutes. Done!
For the salad
I used 2 carrots and 1/2 a cucumber, used the grater attachment on my food processor (you can grate it yourself) and dressed with salt, pepper, olive oil and a squeeze of lemon juice. That’s it!
You can find the recipe for the Sweet potato and broccoli cakes here (they’re an oldie but a goodie!).
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