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The Christmas and New Year holidays have dug deep holes in the wallet of many, and it is still a long way to pay.
But there are ways to save – for example by eating cheaper.
– A family can save tens of thousands of kronor by changing their eating habits, says Hanna Olvenmark, the dietitian and the brain behind the platform “The portion under tian”.
January is often pointed out as the poorest month of the year, and for good reason. For many, December ended with a formidable shopping and partying party, at the same time as it takes many weeks before the next salary dims into the account.
to acquire new – and cheaper – eating habits of the same kind.
– Actually, I would like to raise the opportunity to do so every day of the year, not just in January. For economic reasons, but also for health and environmental reasons. All three aspects are equally important to me.
That’s what Hanna Olvenmark, certified dietitian and founder of “Portionen Under Tian” says – a website and an Instagram account where she shares climate-calculated recipes which costs a maximum of ten kronor per portion.
How to eat cheaper
How food affects the economy, and that expensive food is not necessarily the same as good food, Hanna understood already as a child.
– I grew up with different parents who had completely different eating habits. My mother was a high-income earner, but at the same time did not have much time left for cooking. There was a lot of pick-up food and a lot of food that ended up in the trash, says Hanna.
The father had a much smaller food account.
– He was more restrained. He cooked all the food himself, and even though it was cheap, it was at the same time very good and good. Spending a lot of money on food does not have to mean eating better, it was something I learned early on.
How do you do to eat cheaper? Hanna Olvenmark has several tips: To bring a lunch box, to freeze a large kitchen, to eat more vegetarian and to plan your purchases better – among other things to avoid throwing away food.
Hanna’s best tips for reducing food costs
Bring a lunch box
Make a large boil and freeze
Throw away less food: Regularly review what needs to be eaten in the fridge
Plan your food purchases so that you reduce spontaneous action
Get more green on the plate! Legumes, root vegetables, seasonal vegetables and frozen vegetables are cheap, climate-smart and healthy
Many decisions makes it difficult
The planning itself can be a high threshold to get over for many, Hanna thinks. Deciding what to have for lunch and dinner every day of the week still means a lot of decisions.
– Many people plan Christmas and New Year’s food several weeks in advance, but what we should eat during all other days are decisions that are often made at the last minute. Setting aside time to plan the food week, and going through what you have in the fridge, makes a big difference.
Knowing why you want to eat cheaper – having a concrete goal with your savings – can also be helpful, says Hanna Olvenmark.
– One year I wanted to make a long trip and had it as a goal. Another year we set aside money to be able to pay for our cottage. A family can save tens of thousands of kronor by changing their eating habits, she says.
Four recipes for under ten kronor
TOMATO AND COCONUT POT, SEK 7 / serving INGREDIENTS (4 servings) • 1 yellow onion • 2 cloves garlic • 1 tablespoon ginger, grated • 2 tablespoons yellow curry • 1 tablespoon tomato puree • 0.5 teaspoon sambal oelek or chili • 1 vegetable bouillon cube • 5 dl black beans, alternatively 2 dl dried black beans that you soak and cook in advance • 100 g kale, fresh or frozen • 4 dl crushed tomatoes • 2 dl coconut milk • Oil to fry in • 4 portions of optional accessories e.g. oatmeal or naan breadCREATINGTein the kale if you use frozen. Prepare optional accessories, e.g. oatmeal. Peel and finely chop the onion and garlic. Grate the ginger finely. Fry in a large pan over medium heat in a little oil until the onion has softened, about 3-5 min. Pour in curry, tomato puree, sambal / chili and broth. Fry together with the onion for a few more minutes. Roughly chop the kale if it is not already in smaller pieces. Mix in the beans and kale in the pan and fry for a few minutes before pouring in the crushed tomatoes and coconut milk. Let simmer for about 10-15 minutes. Taste with salt and black pepper. Serve the stew with optional accessories.
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VEGETARIAN LASAGNE, SEK 10 / serving INGREDIENTS (4 servings) Lentil and tomato sauce • 1 yellow onion • 2 dl red lentils, dried • 4 dl crushed tomatoes • 3 dl water • 2 carrots • 1 vegetable bouillon cube • 1 tablespoon tomato puree • 1 clove garlic • 1 tablespoon herbs ex. basil / oregano / thyme • Salt & black pepper • Oil to fry in Cheese sauce • 2.5 dl crème fraiche • 1 dl cheese, grated • Salt & black pepper • 250 g lasagne plates • 1 handful of cheese, gratedCREAT Chop yellow onion finely. Heat oil in a saucepan, fry the onion until shiny. Rinse the lentils in cold water. Transfer to a saucepan and beat in the crushed tomatoes and water. Grate the carrots and add. Add bouillon cubes and tomato puree. Let boil under cover for about 10 minutes on medium-low heat. Stir occasionally. Set the oven to 225 degrees When the sauce is cooked through, dilute with more water if necessary. The sauce should be a little thick and not runny. Squeeze in the garlic cloves. Taste with salt and pepper and other spices to your liking. Make a cheese sauce by heating the crème fraîche in a saucepan and mixing in the grated cheese. Let the sauce warm so that the cheese melts, but do not boil. Salt and pepper. Grease an ovenproof dish and add a layer of tomato sauce to the bottom. Wrap with lasagne plates, tomato sauce, cheese sauce until all lasagna plates are done. Finish with a layer of cheese sauce and sprinkle some cheese on top. Bake in the middle of the oven for about 20 minutes. Make sure that the lasagna is not burnt. Serve with a salad.
Photo: The portion below tian TACO SOUP WITH PEA GUACCA, SEK 9 / portion INGREDIENT SOUP • 2 yellow onions • 1 clove garlic • 2 teaspoons cumin • 0.5 teaspoon sambal oelek • 8 dl crushed or whole canned tomatoes • 1 vegetable bouillon cube • 4 dl water • 5 dl boiled kidney beans alternatively 2 dl dried kidney beans that you soak and cook in advance • Oil to fry in • SaltPea guacca • 2.5 dl green peas, frozen • 1 clove garlic clove • 0.5 dl 2 tablespoons rapeseed or olive oil • 1 cream sambal oelek • 0.5 lemon, the juice • SALT COOKING the green peas. Peel and chop the onion and garlic into coarse pieces. Fry on medium heat in a large saucepan together with cumin and sambal oelek until the onion has softened. Pour over the tomatoes and add water and bouillon cubes. Stir and cook for about 5 minutes. Add the beans and let them warm. Then mix the soup with a hand mixer or blender. Season with salt and pepper. Make the pea guaca: Mix the thawed green peas with the garlic, sunflower seeds, oil, sambal oelek and the juice from the lemon in a blender or with a hand mixer to a smooth mixture. Taste with salt. Serve the soup with pea guaca and possibly. some more bread or nacho chips. Photo: The portion under tian CREAMY PEA PASTE WITH WHITE BEANS, SEK 10 / serving INGREDIENTS (4 servings) • 1 yellow onion • 1 clove of garlic • 4 dl green peas, frozen • 3 dl large white beans, cooked alternatively 1.2 dl dried white beans that you soak and cook yourself • 2 dl oat cream • 1 vegetable bouillon cube • 1 tablespoon frozen basil • 0.5 lemon, juice and peel • 75 g feta cheese • 1 dl sunflower seeds • 4 portions PASTE COOKING Peel and chop onion and garlic. Fry on medium heat in a little oil. Add the green peas and sauté on low heat. Meanwhile: Boil the pasta and roast the sunflower seeds golden in a dry pan. Add white beans, oatmeal, basil and broth to the onion-pea mixture and mix with a hand mixer or in a blender until it is a smooth sauce. Pour the sauce over the freshly cooked pasta, grate in lemon peel and squeeze in a little lemon juice. Season with salt and pepper. If you want a little sting in the sauce, it is good to add a little sambal oelek. Serve with crumbled feta cheese and the roasted sunflower seeds. Photo: The portion under tian 
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