There’s a common misconception that healthy food is costly — and I’d like to gently challenge that idea by sharing a personal story.
When my children were still toddlers, long before they began formal schooling, I started taking them to a local playgroup twice a week. It had been recommended by another mom who said it was the best in the area — not too far from where we lived — and I trusted her advice.
At the playgroup, I quickly bonded with other moms, and naturally, our conversations often drifted toward what we fed our kids. I was surprised when some of them raised eyebrows at the meals I prepared. They’d say things like,
“My kids would never eat that.”
“That must be expensive to make.”
“It’s too much work.”
That day, I had packed meatballs with brown rice and veggies — four portions in total: two for my kids at the playgroup, and two extras at home. I challenged them to guess the cost of that meal.
Their guesses were wildly off. When I revealed the actual amount, a few moms stared at me in disbelief. Some were surprised. Others still insisted it was “too expensive.”
But the truth became clear to me: many of these moms were doing their best to raise their children, juggling work, home, and everything in between — yet when it came to food, they often defaulted to what was quick, familiar, or cleverly marketed as “kid-friendly.” Unfortunately, that usually meant highly processed or sugar-laden options like:
- Sugary yoghurts with fruit
- White bread sandwiches with processed meats like salami or polony
- Margarine spreads instead of real butter
- Peanut butter served as a complete meal
- Ready-made soups and tinned foods
- Packets of instant noodles
- Chicken nuggets and fish fingers
- Store-bought muffins or cupcakes for lunch
- Flavoured crisps or corn snacks
- Sweetened breakfast cereals
- Juice boxes and fizzy drinks
These might be convenient, but they offer very little in terms of real nourishment — and over time, that matters.
Today, it’s great to see more moms prioritising nutrition. But let’s be honest: a large number still rely on pre-packaged, ready-made foods that offer little to no real nourishment.
After that experience, I started sharing easy, nutritious recipes with those moms — dishes they had never made before and couldn’t believe were so affordable.
Here’s a simple guide to choosing better ingredients for your children — plus a free recipe they’ll enjoy. I’ll walk you through what to use and why, in a way that fits most budgets.
1. Choose Bulgur Over Rice
Bulgur is an innovative, budget-friendly alternative to white rice. It’s higher in fibre and protein and contains more essential vitamins and minerals. It’s also quick to cook and versatile.
Other great options:
- Barley (affordable and filling)
- Whole-grain pasta made from spelt flour
- If you can stretch the budget: quinoa or millet
2. Buy Chicken and Meat from Safe, Trusted Sources
Safety comes first when it comes to feeding your kids. I recommend buying from reputable stores like Woolworths, which sells free-range meat and chicken that’s responsibly handled and within expiry.
Now, I know what you might be thinking — “Woolworths is expensive!” And yes, while this post is about healthy food on a budget, some compromises aren’t worth the risk. Food safety is non-negotiable.
Budget tip:
Search for local farms online that sell free-range chicken and meat in bulk. You’ll often find better deals than in stores, without compromising on quality.
3. Avoid Ready-Made Sauces and canned Veggies
I never cooked for my kids — or now for my grandchildren — using pre-made sauces or heavily processed canned vegetables
Instead, I stick to fresh produce from local markets. You can find seasonal, nutrient-rich vegetables at much better prices, and they’re far less likely to be treated with additives or preservatives.
Ready to put these tips into action? Here’s a healthy, affordable recipe your children will love — made with everyday ingredients you can trust. And with just a little love, you’ll turn it into something truly delicious and nourishing.
This recipe yields four generous portions and can be easily doubled if you’re cooking for a larger group.
Chicken Fillets with Barley Grain
Serves: 4 portions
A healthy, balanced meal packed with protein, fibre, and flavour. This dish is perfect for kids — nourishing, easy to prepare, and naturally delicious.
🧺 Ingredients
- 4 chicken fillets
- 1 cup panko breadcrumbs (or any breadcrumbs you have on hand)
- 2 eggs
- 200g (1 cup) pearl barley
- 2 carrots, finely chopped
- 1 stick of fennel, chopped
- 2 leeks, sliced
- 1 medium onion, diced
- 4 cloves of garlic, minced
- 1 tbsp fresh parsley, chopped
- 2 tbsp extra virgin olive oil
- A pinch of salt
- 1 tsp grated lemon peel
- 3 cups filtered water (enough to cover the barley — you can add more as it cooks)
👩🍳 Directions
For the Chicken:
- Wash and pat dry the chicken fillets.
- In one bowl, beat the eggs and season with a pinch of salt (you can also add a touch of thyme for extra flavour).
- In another bowl, place the breadcrumbs.
- Dip each chicken fillet into the breadcrumbs, then into the egg, and once more into the breadcrumbs to coat well.
- Heat a non-stick pan (no oil needed) and brown the fillets on high heat for about 30 seconds per side.
- Reduce the heat and cook gently for another 15–20 minutes, until the chicken is fully cooked.
✅ Tip: Always ensure chicken is cooked through to avoid any risk of salmonella.
- Set the fillets aside to cool slightly, then cover with foil to keep warm.
For the Barley and Vegetables:
- In a medium pot, heat the olive oil over low heat.
- Add the chopped onion, garlic, leeks, carrots, and fennel. Sauté for a few minutes until the vegetables begin to soften.
⚠️ Note: Never let olive oil (or any oil) burn — it’s harmful, especially for kids.
- Stir in the pearl barley.
- Immediately add the filtered water and let everything simmer gently for 25–30 minutes, or until the barley is tender and the liquid is absorbed.
🧀 To Serve
Slice the cooked chicken breasts into small strips and place them alongside the barley and vegetable mix. Add the grated lemon peel, and for extra flavour, finish with a sprinkle of crumbled feta or Pecorino cheese.
