The Heart Foundation is releasing a free recipe book to help families cook affordable and healthy versions of popular takeaway meals despite rising grocery prices.
The features cheap, easy and healthy versions of popular meals such as tacos, pizza, souvlaki and pasta.
It comes as the Heart Foundation is concerned that some families may view less healthy options such as take-away meals as a more affordable and convenient option, owing to rising grocery prices and low availability of some produce.
Each meal is jam-packed full of heart-healthy nutrients and flavour, without the high salt and saturated fat contents of many take-away food options.
Best of all, many of the key ingredients can be substituted for fresh, frozen or canned varieties, allowing families to take advantage of supermarket specials without compromising nutritional value.
The recipes are designed keep you fuller longer, also slashing costs on snacks and reducing the risk of overeating.
Heart Foundation senior dietitian Jemma O’Hanlon said junk food and pre-prepared meals might appear cheaper, but often aren’t.
“They cost more in two ways: first, to your hip pocket, and second to your heart health,” she said.
“This is because processed meals are usually packed with sodium and saturated fats, which can raise your blood pressure and levels of bad cholesterol.
“You are also unlikely to feel fuller longer eating processed foods – you’ll be likely to crave more food sooner which will only see your spend on snacks increase.”
Ms O’Hanlon urged families to download the Budget Family Recipe Book for inspiration on how to quickly prepare and eat their own tasty tacos, stir fries, pizzas and souvlakis.
“Best of all – you’ll create and maintain healthy eating habits for you and your loved ones, reducing the risk of a heart attack or stroke in the future.”
To download the free recipe book visit
