Prioritise your Organics. If you are on a very tight budget, it is important to familiarise yourself with the dirty dozen so that you are able to begin eating organic on a budget. These are foods that have been identified to contain dangerous residues of pesticides when purchased at the supermarket, and are therefore important to purchase organically, or not at all.
The Dirty Dozen for 2024 includes:
- Strawberries
- Spinach
- Kale, Collard and Mustard Greens
- Grapes
- Peaches
- Pears
- Nectarines
- Apples
- Capsicum and Chilli
- Cherries
- Blueberries
- Green Beans
Although not officially on the dirty dozen, it is also important to select organic coffee as it requires a lot of pest and weed control, potatoes as they absorb a lot of chemicals from surrounding soil, and foods that contain fats such as meat, dairy and flour.
Although it is best to consume a full organic diet, some items with thick skins have been shown to contain less pesticides*. These include:
- Avocados
- Sweetcorn
- Onions
- Pineapple
- Papaya
- Frozen Peas
- Asparagus
- Kiwi
- Honeydew Melon
- Cabbage
*Please note, that although these items contain less pesticides, they still may be genetically modified or irradiated, with lower nutrient levels, which can be avoided by buying them organically. Items such as sweet corn do contain less pesticides, but are notorious for being difficult to find non-GMO in the supermarket unless you opt for organic.
Studies have shown that people who switched from conventionally grown to organic foods saw a rapid and dramatic reduction in their urinary pesticide concentrations, a marker of pesticide exposure. Additional studies have linked higher consumption of organic foods to higher nutrient levels, lower urinary pesticide levels, improved fertility and birth outcomes, reduced incidence of non-Hodgkin’s lymphoma, lower BMI and reduced risk of Type 2 diabetes.
Use an Organic Box Scheme such as OrganicBox
Buying with OrganicBox allows you to purchase a larger range of organic produce, with a faster turnaround from paddock to plate, and is generally a cheaper option than purchasing from a local supermarket or organic store. You may also find more packaging and plastics when purchasing from supermarkets.
Cook from scratch
People think of eating out as a treat, without realising that it is harming their bodies. Restaurants and even takeaways are very expensive now, and the problem is that you don’t know what you are putting into your body – not only pesticides and GMO’s from non-organic produce, but also toxins such as MSG, heavy metals, plastics and artificial colours and flavours. If you can try to make meals in bulk and then freeze or refrigerate them in glass containers, you are combining convenience with nurturing your body.
At OrganicBox we are planning more options for the near future to help you with meal planning and also ways to use the produce in your boxes that may be new to you. We are also looking to reintroduce our meal boxes, so stay tuned for that great news.
Eat Local
OrganicBox in now growing a large percentage of what will be in your boxes as we ramp up our production, and then we also aim to source almost all of the produce in your boxes locally. This reduces transport, making a difference for the environment, while supporting our local farmers.
Buy in Season
Selecting boxes containing seasonal produce will always be cheaper as it is sources locally, easily produced and there is an abundant supply.
A Week of HEALTHY Budget Organic Meals
You don't need to sacrifice your health while eating on a budget. This week we have a meal plan featuring the ingredients from the family box from last week, with only a few cheap additional extras to buy. This meal plan will feed a family of four for a week and should cost between $100 to $130 which includes the cost of your box.
Items from last week's box are available to purchase individually from the shopping cart on our website, or just ask us to send last week’s box when you order!
This Week's Menu
Breakfast
Japanese Breakfast (8 Serves)
Organic Vegan Banana Bread with Honey (20 Serves)
Snack
Fruit
Lunch
Antioxidant Vegetable and Lentil Soup (12 Serves)
Probiotic Greens Miso Soup (16 Serves)
Dinner
Organic Chilli with Rice (8 Serves)
Chickpea and Potato Curry with Rice (8 Serves)
Broccoli Pesto (8 Serves)
Antioxidant Vegetable and Lentil Soup (4 Serves)
Tips
- If you don’t already have one, a rice cooker is a great time saver to set and forget perfectly cooked rice every time. We have included a lot of rice meals this week. If you prefer, you can substitute for quinoa.
- If you don’t have a rice cooker, rice is a dish that can be made in advance. You can easily make a large batch to serve the family for the week, and reheat it in the microwave as needed.
- Vegans can easily use preferred substitutes in all meals except the eggs, which can be replaced with a tofu scramble.
- Most recipes are low-FODMAP. If you are bothered by legumes, you can swap them for a preferred protein source.
- Your Shopping List
- Most recipes are low-FODMAP. If you are bothered by legumes, you can swap them for a preferred protein source.
Herbs and Spices from Your Shelf
Honey
Curry Powder
Olive Oil
Salt and Pepper
Tomato Paste
Optional: Vanilla and Cinnamon
Soy or Tamari Sauce
Staples
1 pack Chicken Style Stock Cubes
500g SR Flour
1000g Penne Pasta
2 Packs Rice or Quinoa
Protein
500g Silken or Regular Tofu
Eggs and Dairy
12 Organic Eggs
1 tub Butter (or vegan alternative)
1 cup Milk (or vegan alternative)
1 cup Parmesan or Nutritional Yeast
Small pack Cheese (or vegan alternative)
Herbs
1 Bunch Basil
1 Head Garlic
Pantry
5 Cans Organic Red Kidney Beans
3 Cans Organic Chickpeas
2 Cans Lentils
1 pack Pine Nuts
Miso Paste
Breakfast
Large Organic Banana Bread with Honey or Maple Syrup (20 serves)
1 cup Honey
1 cup Butter (or vegan alternative)
4 eggs (or vegan alternative)
6 ripe bananas, mashed
1 cup milk (or vegan alternative)
Optional: 2 tsp vanilla and 1 tsp cinnamon
4 cups SR flour
Preheat oven to 180° and grease the bottoms of 2 large bread pans.
- In a large bowl, cream together sugar and butter. Add in eggs, bananas, milk, and vanilla.
- Add in flour, soda, and salt. Stir to moisten the ingredients, being careful not to overmix the batter. Lastly, fold in nuts (if using).
- Pour batter into the bread pans and bake 50-60 minutes, until nicely browned on top and pulling away from the sides of the pans.
- Remove bread from pans to a wire cooling rack. Cool completely before storing.
- Serve toasted and drizzled with honey.
Japanese Breakfast (8 Serves)
8 Eggs (Vegans can substitute for Tofu)
2 Cups of Rice (Makes 8 cups)
4 Oranges, sliced thinly
Eggs are a great source of protein and bursting with nutrients. Simply cook the eggs your favourite way and serve with a cup of rice, half an orange and soy sauce.
Lunch and Dinner
Antioxidant Minestrone Soup (16 Serves)
This delicious Mediterranean-style minestrone is packed with antioxidants. Minestrone was traditionally made to use up leftover vegetables, so feel free to use any seasonal vegetables and greens you have on hand.
OrganicBox carrots, peeled, chopped
OrganicBox sweet potatoes, peeled, chopped
OrganicBox Swedes, peeled, chopped
1 OrganicBox Onion, diced
½ capsicum
6 cups stock
2 tbsp organic tomato paste
2 cans lentils, rinsed, drained
Herbs
- Place the capsicum and onion in a pot with some olive oil and stir to combine. Cook over medium heat, uncovered, stirring often, for 5 minutes.
- Add the remaining ingredients to the pan, cover and bring to the boil. Reduce heat to medium-low. Simmer, covered, stirring occasionally, for 30 minutes or until the vegetables are tender.
- Season with salt and pepper. Ladle into serving bowls and sprinkle with parsley. Serve immediately.
Probiotic Greens Miso Soup (12 Serves)
This organic green miso soup is a healthy and heart-warming treat! Remember to save back most of the miso paste to add to the soup once it has cooled to get the full probiotic benefits!
4 cups vegetable stock
4 tbsp organic red or white miso paste
¼ cup organic silken tofu
OrganicBox Silver beet
- Place miso into a small bowl, add a little hot water and whisk until smooth. This will ensure it doesn’t clump when added to the soup.
- Add the stock, tofu, greens and half the miso to a pot and bring to the boil and then reduce to a simmer for 5 minutes.
- Remove from heat, add remaining miso mixture, and stir to combine.
- If you wish you can serve beside a bowl of organic rice and a drizzle of organic tamari.
Slow Cooker Organic Chili Con Carne (8 serves)
1 Tbsp Olive Oil
1 Onion, chopped
5 Cans Organic Kidney Beans, drained and rinsed
1 tsp curry powder
1/2 Capsicum
2 cup Chicken Style Stock
1/3 cup Tomato Paste
2-3 Cups (Makes 8 Cups) Steamed Rice
Mashed Avocado (to serve)
4 Cups grated cheese (to serve)
- Heat oil in a frying pan and sauté onion until soft.
- Transfer to a slow cooker and add all remaining ingredients.
- Cook, covered on low for 8 hours.
- Serve with rice or corn chips, mashed avocado and grated cheese.
Chickpea and Potato Curry with Rice (8 Serves)
1 Onion, sliced
1 Tbsp Olive Oil
1 Tin Organic Chopped Tomatoes
1 Cup Chicken Style Stock
4 OrganicBox Potatoes, peeled and diced
3 Tins Organic Chickpeas, drained and rinsed
1 Tbsp Curry Powder
2-3 Cups (Makes 8 Cups) Steamed Rice
- Add all ingredients into a large pot and simmer for 30 minutes until thickened and the potatoes have cooked through.
- Serve with cooked rice.
Broccoli Pesto (Serves 8)
1000g Penne Pasta
OrganicBox Broccoli
OrganicBox Baby Spinach
1 Bunch Basil, Washed and Sliced
3 Cloves Garlic
½ Cup Olive Oil
1 Cup Pine Nuts, crushed
Nutritional Yeast or Parmesan (Optional)
- Begin cooking penne as per directions on package.
- While the pasta is cooking, mix olive oil, nuts, basil and garlic to form a paste.
- Add broccoli and spinach to pasta for the last two minutes of cooking.
- Strain broccoli and pasta mix, and rinse pot.
- Return pot to a medium heat and stir through basil mixture. Until well coated and cook for 1-2 minutes.
