From thenational.co.za
By Lutho Pasiya
With grocery bills putting pressure on household budgets, eating less meat can be both a nutritional and financial decision.
But reducing meat consumption does not mean abandoning familiar meals or spending more on speciality vegan products.
From adding lentils to mince to bringing traditional dishes such as samp and beans back to the table, dietitians noted that families can make affordable changes while keeping meals balanced.
World Vegan Month in November offers an opportunity to rethink how households approach food, with an emphasis on incorporating more plant-based ingredients into everyday cooking rather than completely changing established eating habits.
Registered dietitian Kelly Francis said that legumes and soya are among the most practical alternatives when families want to reduce their meat spending while maintaining protein intake.
“When reducing meat in our grocery spend, we need to include plant-based substitutes that contain protein. Legumes and soya are great examples of this,” said Francis.
She pointed out that South African food-based dietary guidelines already recommend including legumes such as dried beans, peas and lentils in the diet at least three times a week.
“Doing so helps with the food budget as well as health preservation.”
Making meat go further
One of the easiest ways to reduce meat consumption is to incorporate plant-based ingredients into dishes families already enjoy.
Francis recommended stretching mince with cooked lentils, grated carrot, onion and tomato. The approach increases the quantity of food while adding fibre and other nutrients without requiring families to change their favourite recipes.
“Legumes take on flavour well, so they do not have to be boring. They are versatile and can be added to most dishes, salads and soups,” she said.
Lentils can also be incorporated into spaghetti bolognaise, cottage pie and bobotie, while beans and chickpeas work well in curries, stews and potjies.
Clinical paediatric dietitian and author Kath Megaw said that South African households already have a strong foundation for eating more plant-based meals through traditional foods.
“I think one of the lovely things about living in South Africa is that we already have so many traditional meals that naturally include wonderful plant-based ingredients,” said Megaw.
“Think samp and beans, sugar bean curry, chakalaka, morogo, lentil dishes and vegetable potjies. These are foods many of us have grown up with, so eating more plant-based meals doesn't necessarily mean changing the way we eat completely.”
She encouraged families to focus on adding variety and nutritional value rather than viewing meat reduction as something that requires taking familiar foods away.
Getting the nutritional balance right
Reducing meat requires attention to the overall composition of meals, particularly when it comes to protein and iron.
Francis recommended including vegetables alongside plant-based protein sources to support iron absorption.
“When using plant-based proteins, it is best to add a source of vitamin C, in other words, vegetables, to enhance iron absorption,” she said.
Vegetables and whole grains also contribute protein, helping improve the nutritional quality of meals when included regularly.
Francis said that the recommended protein portion at a meal is approximately the size of a palm or three to four matchboxes. Paying attention to portion sizes can help households reduce food spending without compromising nutritional needs.
Megaw advised families to avoid relying on highly refined starches when reducing meat, as meals should still provide adequate protein and other nutrients.
“Eating more plants is advisable for increasing micronutrient intake and fibre consumption. This practice will offer additional protein at each meal,” said Francis.
Affordable choices beyond meat
Eating more plant-based foods does not require buying expensive meat substitutes.
Megaw recommended everyday ingredients such as dried beans, lentils, split peas, samp, oats and peanut butter, which can provide nutritional value without putting additional pressure on grocery budgets.
She also cautioned families against assuming that commercially produced vegan alternatives are necessary.
“While these can certainly be convenient, many are expensive, and some contain quite a lot of salt. I would much rather see families making use of simple, affordable, minimally processed foods that offer good nutritional value,” she said.
Francis also advised households to avoid highly processed protein products containing filler ingredients.
“Spend your protein budget on foods that are 100% protein,” she said, noting that chicken breasts can be cheaper per kilogram than Viennas, even when cooking losses are considered.
Another way to stretch the grocery budget is to roast a whole chicken rather than purchase individual pieces. The leftover meat and carcass can be used to prepare chicken soup with vegetables, creating an additional meal from the same purchase.
Start small and make it practical
Megaw said that families do not need to become vegetarian or vegan to benefit from eating more plants.
“Perhaps start with one or two meat-free meals a week, or simply add beans or lentils to meals you're already making. I think we sometimes make healthy eating more complicated than it needs to be!”
Planning can also make a difference. Cooking larger quantities of beans or lentils and freezing portions provides convenient ingredients for future meals. Seasonal vegetables and frozen produce can help reduce food costs and waste.
For children, Megaw encouraged parents to involve them in preparing meals, whether choosing vegetables at the shop or helping make lentil patties.
“Food exploration is such an important part of helping children develop confidence and curiosity around eating.”
