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Feeding Your Family Well on a Budget: Meal Planning, Shopping and Cooking in South Africa

Hybrid Learning Solutions · e-book

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About this book

A practical, South African guide to feeding a household well when money is tight, for families on one wage or grants, students cooking for themselves, grandparents raising grandchildren and anyone who wants the food money to last the month. Twelve chapters follow a family of five in Mamelodi, a college student in a shared flat in Bloemfontein, and a grandmother in Mthatha raising two grandchildren, with advice from a retired school-feeding cook in Durban: a month of food slips and a budget per person per day; the food-based dietary guidelines and the plate guide; planning a week of meals and the last week of the month first; shopping lists, a price book, unit prices, food labels, specials and grocery stokvels; storing food in the cupboard, fridge and freezer and through power cuts; food safety, the danger zone, leftovers and listeriosis; maize meal, rice, samp, dried beans, lentils, eggs and pilchards cooked well; cooking with less electricity and a home-made heat-retention cooker, and the deadly danger of burning fuel in a closed room; cutting food waste; feeding children, breakfasts and lunchboxes; older people, pregnancy, illness and allergies, with diets left to the clinic; and safe preserving, a few buckets of greens and a household food plan. Every sum is worked, from the cost of a serving of lentils against chicken to a packed lunchbox against tuck-shop money and a family that spends R900 less a month while eating more vegetables and beans. Grants, prices and consumer rights are taught in general terms, dated, so you always check with SASSA, the clinic or the shop. 26 diagrams and photographs, worked examples, practice exercises with answers, and a food file: a food diary and budget, plate check, week's meal plan, shopping list and price book, storage check, kitchen safety check, staples cost list, cooking-energy plan, waste log, lunchbox plan, family needs list, household food plan, a glossary, where to get help, and 144 Exam prep questions. A Skills Series title. No food, shop or appliance brands are named or recommended. Lecturers: a free Facilitator Guide (session plans built around a food file, a safe cooking practical on electric plates, no questions about learners' money or health, teaching notes and every answer) is available to colleges registered with HybridE. To register your college, contact Thandeka on 073 431 6763.

What is inside

  1. Chapter 1: Where the Food Money Goes
  2. Chapter 2: Eating Well on Little
  3. Chapter 3: Planning a Week of Meals
  4. Chapter 4: Shopping Smart
  5. Chapter 5: Storing Food
  6. Chapter 6: Food Safety in the Home Kitchen
  7. Chapter 7: Cheap Staples Cooked Well
  8. Chapter 8: Cooking with Less Power and Gas
  9. Chapter 9: Cutting Food Waste
  10. Chapter 10: Feeding Children
  11. Chapter 11: Older People, Pregnancy and Illness
  12. Chapter 12: Preserving Food and Your Household Food Plan
  13. Appendix

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