Nutritious foods may cost more than processed options, but they're vital for a robust immune system—especially in challenging times. That's why the Diabetes Fund and Philips have partnered on the Appeltje-Eitje campaign, delivering daily healthy, budget-friendly dinner ideas starting October 1 for a full month.
This initiative aims to empower Dutch families to sustain healthy lifestyles without breaking the bank. Sign up at Diabetesfonds.nl/appeltje-eitje for a free digital recipe book featuring 15 recipes. You'll also receive ongoing support via emails, exclusive cooking videos from Philips Chef Martin, practical tips from Diabetes Fund dietitian Kim Brouwers, exciting giveaways, and Q&A opportunities. For a physical edition with 31 recipes, order the unique keepsake copy for just €8.95.
Expert Tips from Dietitian Kim
Dietitian Kim Brouwers shares her top strategies with Santé for preparing nutritious meals on a budget.
- Create a smart shopping list by inventorying your pantry first to avoid duplicates.
- Watch for sales, choose seasonal produce, buy bulk non-perishables, and opt for frozen fruits and veggies—they're often cheaper and equally nutritious.
- Save time and money with a multi-day meal plan, including a 'leftovers' day to reduce waste.
- Stock up on airtight containers for fridge storage (2-3 days) or freezer (up to 3 months).
- Batch-cook portions, like extra pasta sauce, for future meals.
- One cauliflower yields plenty of rice—freeze extras raw for up to 3 months.
- Buy bell peppers in multi-packs for savings; swap colors if needed for vibrant dishes.
- Go meatless more often: amp up veggies, legumes, cheese, or unsalted nuts.
- Stock up on veggie products during sales and freeze extras.
- Snag nuts on promotion and choose large packs for value.
Recipe: Kale Stew with Sweet Potato (Serves 4)
Try this standout recipe from the digital cookbook: hearty kale stew with sweet potato.
Ingredients
- 800 g sweet potatoes
- 1 red bell pepper
- 150 g chorizo
- 1 onion
- 500 g chopped kale
- 1 tsp white wine vinegar
- 2 tbsp olive oil
- 200 g goat cheese
- 2 tbsp mustard
Preparation
- Peel potatoes, cut into even pieces, and boil in a pan of water for 15-20 minutes until tender.
- Halve bell pepper, remove seeds, dice. Cube chorizo and finely chop onion.
- Fry chorizo, pepper, and onion (no oil) until softened, then add kale and vinegar; cook until wilted.
- Drain potatoes, mash, and stir in olive oil and kale mixture.
- Crumble goat cheese over top and serve with mustard.
- Vegetarian variation: Swap chorizo and cheese for chili-spiced red onions (half-rings) and plant-based dairy.
- Budget tip: Kale is seasonal; frozen is a cheap, healthy alternative.
