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Health For Mzansi

Innovative ways to feed your family for less

Can you feed a family of four with just R20? Eating healthy doesn't have to break the bank! Celebrity chef Siphokazi Mdlankomo and readers share tips on creating delicious family meals for R50 or less

by Vateka Halile
23rd February 2024
in Nutrition, Trending
Reading Time: 5 mins read
A A
Celebrity chef Siphokazi Mdlankomo says maintaining a balanced diet doesn't have to cost a lot of money. Photo: Supplied/Siphokazi Mdlankomo

Celebrity chef Siphokazi Mdlankomo says maintaining a balanced diet doesn't have to cost a lot of money. Photo: Supplied/Siphokazi Mdlankomo

Food has become very expensive and all over Mzansi families are struggling to get by. However, with some careful planning and using affordable items, feeding your family does not have to cost a lot.

Recently, Shoprite and Pasta & Me, a local supplier, have teamed up to offer families a convenient and affordable dinner option by offering an R20 meal that can feed a family of four.

Is it even possible?

Be creative

Phiwokuhle Myoyo believes feeding a family of four on a budget of R20 to R50 is possible. It just takes some smart cooking and creative use of simple ingredients. For example, lentil and vegetable soup can be made for under R50 and will easily feed a family of four, she says.

Phiwohuhle Myoyo is a mother and farmer based in East London, Eastern Cape. Photo: Supplied/Phiwokuhle Myoyo

This nutritious meal requires a bunch of lentils, a bag of mixed vegetables, and a vegetable stock. With these basic ingredients, anyone can create a delicious and affordable meal, she says.

“The key is to make good use of vegetables and protein sources. With careful planning and some clever choices, it’s possible to make a healthy meal that will please the whole family.”

Phiwokuhle Myoyo

Myoyo advises that to fight poverty, we should all educate our families about food costs and waste.

Buy local

In her role as both farmer and mother, Mpho Nene unveils the secret to a budget-friendly yet wholesome nutritious family meal. For just R20, she recommends that one can get a half cabbage, two tomatoes, an onion, and a green pepper from a local fruit and veg stall.

Local produce, according to Mpho Nene, is affordable and fresh! Photo: Supplied/Mpho Nene.

Even if it’s not what they need or enjoy, Nene has observed that some people buy food based on what they see others are consuming. Her advice is that people should eat for energy and health and only buy necessities.

“We constantly have to look for ways to cut costs, still be full, and feed those around us as food is so expensive these days.”

Mpho Nene

Rather than driving long distances to get frozen meals, Nene recommends purchasing veggies from nearby growers. Food grown locally, according to Nene, is fresh and supports the community.

READ NEXT: In a squeeze? Try these fibre-rich foods to keep you regular

Shop smart!

According to celebrity chef Siphokazi Mdlankomo, nutritious and delicious meals for a family of four can be prepared on a budget of R50 per meal or less. For example, breakfast ideas include oatmeal with fruit and nuts, or scrambled eggs with toast, tomatoes, and mushrooms.

For lunch, options like lentils with fried cabbage and steamed carrots, or chicken noodle soup with brown bread can be prepared.

“Maintaining a balanced diet doesn’t have to be expensive. By making a list of your ideal meals and shopping for the necessary ingredients within your budget, you can easily create delicious and nutritious meals.”

Celebrity chef Siphokazi Mdlankomo

A family supper for R20? How!

The Pasta & Me meals are part of Shoprite’s Homegrown line, which features locally-produced food.

Aziza Parker, the founder of Pasta & Me, created three different meal options: steak and chops, jalapeño and cheese, and roast chicken and vegetables. Each meal costs just R19.99 and can feed four people, she says.

Aziza Parker is the owner of Pasta and Me. Photo: Supplied/Aziza Parker

What is the nutritional content of the food?

In the package, the Pasta & Me one-pot meal includes a large portion of noodles, soya chunks, spices and dehydrated vegetables.

Per 350g serving:

  • Energy – 2 492 Kj
  • Protein – 17.2 g
  • Carbohydrates – 77g (of which total sugar 6.7g)
  • Total fat – 22.4 g (of which saturated fat – 10.5g)
  • Dietary fibre – 8.8g
  • Total sodium – 980mg

According to Parker, the meals are a convenient and hassle-free dinner option that can be prepared in 15 minutes. Simply follow these easy steps:

  • Add 1.2L of cold water to a large pot.
  • Add soya, vegetables and seasoning and cook for 3 – 4 minutes.
  • Add noodles and cook for a further 4 – 5 minutes before serving. 

“The noodle-based one-pot meals are produced in an FSSC 22000 certified facility,” Parker said. To extend the shelf life of meals, Parker suggests storing them in a cool, dry place, away from direct sunlight.

For those with food allergies, please note that the meals may contain soya, wheat, and gluten.

It is always important to check the packaging of products for sugar and salt content and make sure it is safe to consume. So, read the ingredients list carefully and follow any allergy precautions that apply.

ALSO READ: Mealie meal: Mmmm … More than just a much-loved staple

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Tags: Nutrition
Vateka Halile

Vateka Halile

Vateka Halile grew up in rural areas of Cofimvaba in the Eastern Cape. She was raised in a traditional family setting and found writing to be a source of comfort and escape. Vateka participated in an online citizen journalism course through Food For Mzansi, and her passion for health and medicine-related stories was born. Her dedication to community work and love for social justice and solidarity spaces is evident in her quality time with the community when she isn't working.

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HIV and initiation: Supporting boys through cultural rites Security fails as gangs target Eastern Cape clinics Dr Makanya blends spiritual healing with art therapy Canola oil: A heart-healthy choice for your kitchen No more pain! Tackle the torment of toothaches How smoking causes harmful bacteria in your mouth Discover delicious, healthy dishes that will make your heart sing Rediscover the joy of creamy pap with chicken livers