Post written by Zen Family Habits contributor Melanie from Dietriffic.

With the state of our economy, many of us find ourselves needing to cut back a little. And, reducing our grocery bill is often one of the simplest ways to curtail outgoings.

If you find yourself living off generic-brand pizza and baked beans, it’s really not going to cut it long-term. So, where’s the middle ground?

You’ve probably heard the standard money-saving advice. It usually goes something like, cut out the junk food, drink water rather than soft drinks, buy in bulk, cook in bulk, eat seasonally. And, that’s all great advice.

However, I thought I’d share some of the things which have really helped me in recent years.

When my husband and I moved to Australia in 2007, we suddenly found ourselves living a long way from home, and surviving on one wage, with no possibility of that changing, due to our circumstances.

This meant we needed to get serious about our grocery bill, and fast. Here are some of the things I now do to save money on groceries:

1. Use a menu plan
This is the most useful piece of advice I can give. I simply cannot stress enough how helpful menu planning has been to us.

Before, I would aimlessly wander around the store, picking random items as they took my fancy. Ultimately, I ended up with a strange assortment of food, which left me feeling totally uninspired about cooking. And, I usually forgot something, which meant another trip to the store, and more money.

Perhaps it was my disorganized nature showing forth, but my strategy wasn’t working, and all hopes of saving a little money disappeared down the drain.

So, when I arrived in Australia, one of the first things I did was write a menu plan and shopping list. Granted, it takes a little extra time to plan things out, but I haven’t looked back, and I’m thankful for the time and money we’ve saved as a result.

2. Cook with nutrient dense foods
Personally, I think legumes rock! I know, that’s probably a little over the top, but I feel they are terribly underrated.

If you want bang for your buck, legumes are a great option, being a good source of protein, fiber, nutrients and antioxidants. They are also convenient, and extremely cheap.

This means, when money is a bit tight, you can still cook up a nutritious meal for your family, with very little expense.

Even if you’re not counting the pennies, you should try to include them at least two to three times per week.

Why not have a go at making your own bean dip; a big pot of lentil soup for lunch throughout the week; or add some peas or beans to your favorite curry or stew recipe? For the ultimate in money saving, use dried legumes rather than canned.

Similar cheap, yet important, foods include seasonal fruits and vegetables, brown rice, eggs, oats, and barley. These are good staples to build your meals around, which won’t break the piggy bank.

3. Enjoy the cooking experience
Food cooked from scratch is likely to be cheaper, healthier, and more satisfying.

I often hear people commenting that cooking meals from basics can be time consuming. But, driving to the fast food joint, then waiting in line to order, also takes time (is expensive, and unhealthy… ). This time could have been better spent cooking a tasty meal at home.

If you can, invest in some kitchen gadgets — a crock pot, pressure cooker, good quality knives, perhaps a juicer. These are great ideas for reducing your effort in meal prep in the kitchen. I know, we’re talking about saving money here, but with the right equipment, cooking is so much easier and more enjoyable, which means you’re less likely to head to the takeout for “convenience food.”

Batch cooking also helps with saving money. Make big pots of soup, stew, curry, and freeze in preparation for those times when you feel less-than-enthusiastic about cooking.

What’s the benefit of all this effort?

Well, not only will it help reduce your food bill, but you’ll feel healthier as result. Think about it, cutting all the garbage from your diet will mean you’re less likely to get sick, saving trips to the doctor to boot.

What are your tips for saving money on groceries?

Read more healthy eating tips from Melanie on her blog Dietriffic, or follow her on Twitter.

Post written by jules from stonesoup | minimalist home cooking.

As a girl who grew up in the country, a long way from the ocean, seafood is something that I still think of as a luxury. And something that I tend to order in restaurants rather than cooking at home.

Cooking fish need not be as daunting as you think. Salmon fillets are lovely pan fried just like a steak, but far more forgiving – if you overcook salmon the natural oiliness means it won’t be dried out.

And cooked shrimp or prawns just need to be peeled and served with a tasty sauce. To be honest I always let everyone peel their own. A bit messier but way more fun.
With all the nutritional benefits of fish and seafood – why not try one of these simple recipes?

pan fried salmon with tahini sauce & salad

serves 4

Tahini is ground up sesame seeds and is available from health food stores and the health food section of the supermarket. It makes a lovely fresh nutty sauce when mixed with lemon juice. If you can’t get your hands on tahini you could just serve the salmon with a wedge of lemon or even the yoghurt mayo from the shrimp recipe below.

The cooking time really depends on the thickness of your fish. I like to serve salmon still quite pink in the middle. If you prefer it cooked all the way through it will need a few more minutes.

I usually buy my fish with the skin still on because I love it when it gets all crispy. Kind of like a seafood version of pork crackling. But I know it’s not for everyone so by all means buy your fish without skin – it doesn’t really make a difference to the cooking time.

4 tablespoon tahini

8 tablespoons lemon juice

4 salmon fillets

2 small bulbs fennel, very finely sliced crosswise

1 bunch mint, leaves picked

Combine tahini and lemon. Add a little water until it is a good sauce consistency.

Heat 3 tablespoons olive oil in a medium frying pan over medium heat. Season salmon well and cook skin side down for 3 minutes or until the skin is crispy and starting to go brown. Turn and cook the other side until cooked to your liking. About 2 minutes.

Meanwhile combine mint and sliced fennel.

To serve spread a bed of tahini over the base of each plate. Top with a little of the mint & fennel and lastly the fish.

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snapper parcels with green beans & cherry tomatoes

serves 4

Any white fish fillets will work here if you can’t find snapper.

I love these little parcels. So simple. Just wrap up individual serves and pop it in the oven. 10 minutes later dinner is ready.

4 snapper fillets

2 large handfuls green beans (approx 1lb or 450g), tops trimmed

2 punnets cherry tomatoes, halved

1 bunch basil, leaves picked

lemon cheeks, to serve

Preheat oven on it’s highest setting.
Lay out 4 squares of foil or baking paper. Divide beans, tomato and basil leaves between each square. Top with fish, skin side down. Season and drizzle over a generous amount of olive oil – about 1 tablespoon per parcel. Seal each parcel and place on a baking tray.

Cook for 8 minutes, open up one of the parcels to see if the fish is cooked. It might need a few more minutes.
Serve each parcel on a plate with a lemon cheek.

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simple shrimp with yoghurt mayo

serves 4

I love this yoghurt mayo – a simple blend of virtuous natural yoghurt and sinful whole egg mayonnaise it’s a super easy and versatile sauce. Great with all fish and seafood and also delicious with roast chicken. Definitely something I keep coming back to.

If you’d prefer you could buy green shrimp and cook them yourselves. Being Australian, I love them on the barbeque of course.

4 tablespoons natural greek style yoghurt

4 tablespoons mayonnaise

1kg cooked shrimp

mixed salad leaves, to serve

Combine yoghurt and mayonnaise. Season.
Divide prawns between 4 plates and serve with a handful of leaves and a small bowl of sauce on the side. If you’re feeling fancy you can serve little finger bowls so everyone can wash their hands.

Head on over to stonesoup for more simple 5 ingredients | 10 minutes recipes.

Post written by jules from stonesoup | minimalist home cooking. Follow her on Twitter.

There are few foods as warming and comforting as a big bowl of soup.

Before the light at the end of the Winter tunnel starts to appear I thought it would be timely to share my favourite simple, soul-satisfying family soups.
Steaming and ready in ten minutes, just the thing for a quick mid week dinner.

While each soup is a meal in itself, I know some people do struggle to see soup as a proper dinner. If you’re cooking for someone of that persuasion just be sure to have some hot toast or crusty bread and butter on hand.

All these soups can be easily doubled or tripled if you are cooking for a larger family. They are also great for making in bulk and freezing for another meal.

My Dad lives on his own and is not exactly into cooking. Whenever I visit I make up big pots of these soups and freeze them in individual serves so he always has a home cooked meal at the ready.

pea and pasta soup with bacon

serves 4

This is my take on the classic ham and pea soup.

Frozen peas are a life saver when you’re in the mood for something green and the larder is empty. Peas are one of those vegetables that start to loose their natural sweetness and flavour as soon as they are picked so unless you have access to peas straight from the plant, frozen will generally taste better.

I’ve used bacon instead and served it in chunks on top but you could skip the bacon and use vegetable stock if you wanted a vegetarian soup.

4 rashers bacon

4 cups chicken stock

1/2 packet frozen peas (250g or 1/2lb)

200g or 7oz macaroni or other small pasta

1/2 bunch chives, chopped, optional

Cook bacon under a broiler or overhead grill until brown and crispy.

Meanwhile bring the stock to the boil in a large saucepan. Add peas and pasta and boil for about 8 minutes or until the pasta is cooked. Stir through chives, if using. Taste and season.

Serve soup topped with bacon pieces.

gently spiced lentil soup

serves 4

If you prefer not to use canned lentils. You could substitute in 1lb small green or brown lentils. They’ll take more than 10 minutes to cook.

Lentils love spices so feel free to play around. Some fresh or dried chilli would make a lovely addition but would take us over my 5 ingredient limit.

For the photo I left the lentils whole but if you prefer a less chunky soup feel free to puree some or all of it with a stick blender.

3 cloves garlic, finely sliced

3 teaspoons ground cumin

3 cans lentils, drained (400g or 15oz each)

3 cups chicken or vegetable stock

1 cup natural yoghurt
Heat 2 tablespoons olive oil in a large saucepan on a very high heat.

Add garlic and cook for about 30 seconds or until just starting to brown. Add cumin and stir for a few seconds then add the lentils and stock.

Bring to the boil and cook for 5 – 6 minutes or until the lentils are just starting to break down. Taste and season.

Serve with yoghurt.

zucchini (courgette) soup

serves 3-4

The fastest way to grate zucchini is using a food processor. If you don’t have one you could get some exercise and grate with a hand grater. Or just cut the zucchini into small chunks – they’ll take a little longer to cook.

The herbs add a some freshness at the end but the soup will be lovely without it.

2 cloves garlic, finely sliced

4 medium zucchini, grated

2 cups tomato passata

1/2 bunch basil or flat leaf parsley, leaves picked

parmesan cheese, to serve

Heat 2 tablespoons olive oil in a large saucepan and cook garlic over a high heat for 30 seconds or until just starting to brown. Add zucchini and cook stirring for a couple of minutes. Add passata and 2 cups water and bring to the boil. Simmer for 7-8 minutes or until zucchini is tender.

Taste and season and toss through herbs. Serve with cheese grated on the top.

chicken and couscous soup

serves 4

Couscous is brilliant in soup as it cooks quickly and adds a lovely hearty texture to make your soup more of a meal-in-a-bowl.

If you have access to kale or other hearty greens they may be substituted for the baby spinach for a more rustic soup.

6 cups chicken stock or broth

2 chicken breasts, finely sliced into ribbons

1/2 cup couscous

2 bags baby spinach, washed

4-5 tablespoons lemon juice

Bring the stock to the boil in a large saucepan.

Add chicken and cook for 2 – 3 minutes or until just cooked through. Scoop our the chicken and divide between 4 bowls. Keep warm.

Meanwhile return the broth to the boil. Add couscous and return to the boil then stir through the spinach leaves until they are just wilted. Add lemon juice, season and taste. Add a little more lemon juice if you think it needs it.
Divide couscous and spinach broth between the bowls and serve hot.

hot prawn (shrimp) soup

serves 4

If you can’t get your hands on fish or prawn stock, you can make your own using the heads and shells of the prawns. Just pop the heads and shells in a saucepan and cover with water. Simmer for 10 – 15 minutes then strain and you have a lovely fresh simple prawn stock. Alternately substitute in vegetable broth or dilute some chicken broth instead.

I prefer to use green prawns (shrimp) as I think they generally taste fresher and have a nicer texture but pre-cooked prawns would be fine. They won’t take as long to cook, so you’ll need to time adding them to the soup later.

This is another soup that would benefit from a little chilli for the hot heads.

6 cups fish or prawn stock

4 medium tomatoes, diced

12 – 16 large green prawns, peeled

5 limes

1 bunch cilantro (coriander), leaves picked

Bring stock and tomato to the boil in a large pot. Cook for 2 minutes then taste. Season well with salt or fish sauce.

Add prawns and simmer until the prawns change colour and go opaque. Add the juice of three limes and one lime thinly sliced into rounds. Taste and add a little more lime juice if it isn’t sour enough.

Divide between bowls and serve sprinkled with cilantro.

Post written by jules from stonesoup | minimalist home cooking. Follow her on Twitter.

I love pasta.

Simple, comforting, versatile and inexpensive it’s easy to see why it’s on high rotation in most family dinner repetoires. But sometimes pasta can get a little boring week after week. Which is when I look to Asia and the wonderful of world of noodles for inspiration to freshen things up.

From fresh hokkien noodles, to dried rice sticks to soft Japanese udon noodles. There are so many options to choose from. And they’re fast. No need to boil for 10 minutes or more like pasta, just pour over some boiling water, soak for a few minutes and serve.

I know the thing that holds me back from cooking Asian food is the long ingredient lists and the thought of having to buy a whole heap of different sauces that I’m only going to use every now and then. So I’ve tried to keep things simple. To cook all 5 dishes you’ll only need three sauces – soy, fish and oyster. If you haven’t cooked Asian before I’d urge you to at least invest in a bottle of soy sauce and start from there.

So why not surprise the family with some noodle fun?

japanese noodle soup with spinach
serves 2

Udon noodles a lovely fat white Japanese wheat noodles. I’m still not sure how they can be all soft and fresh looking but come in packs that don’t need refrigerating. Noodle magic?

They are brilliant to have on hand for a quick meal. Just add in some some soy sauce lemon and baby spinach for a deeply satisfying nutritious dinner.

1 chicken breast, finely sliced into ribbons
2 tablespoons soy sauce
1 packet udon noodles (7oz or 200g)
1 packet baby spinach leaves or 1 small bunch english spinach
lemon juice

Bring 2 cups water to the boil in a medium saucepan. Add chicken and simmer for 1-2 minutes or until cooked. Scoop out chicken with a slotted spoon and divide between 2 bowls.

Return broth to the heat and add noodles, soy and spinach. Stir to break up the noodles and let the spinach wilt. You might need to add the spinach in batches. Don’t worry it will fit in as it wilts.

Add 1 tablespoon lemon juice, stir and taste. Keep adding lemon until it tastes fresh and zesty. Pour soup over the chicken and serve hot.

2 minute noodles with bok choy & oyster sauce
serves 2

If the thought of using 2 minute noodles disturbs you, by all means try another noodle but I was pleasantly surprised how lovely they were with the fresh greens and the savoury sauce.

If you can’t find bok choy, any other asian greens would work or you could just use a big bunch of English spinach.

1 packet 2 minute noodles – chicken flavour
1 bunch baby bok choy, separated into individual leaves
1/3 cup oyster sauce
1 teaspoon sesame oil

Place about 2 cups water in a medium saucepan and add the flavour sachet from the noodles and bring to the boil. Add bok choy and noodles and simmer for 2 minutes until noodles are cooked and the bok choy is wilted. Drain and return to the pan. Stir through oyster sauce and oil and serve hot.

veggie laksa
serves 3

Laksa is a wonderful coconut milk based noodle soup that hails from Malaysia. These days you can get commercial laska or other Thai curry pastes that take all the hard work out of it.

I’ve used Singapore noodles in this recipe which are a fine version of fresh hokkien noodles but I have eaten laksa with rice noodles and even a combination of the two so feel free to substitute.

I’ve cheated a little on the 5 ingredient rule by including ‘mixed chopped vegetables’ as a single ingredient. I actually used a carrot, a zucchini and a red pepper, all cut into little batons. Chicken laksa is also really popular. Prawn or shrimps are lovely cooked in the spicy fragrant coconut broth.

3/4lb (350g) fresh Singapore noodles
2oz (60g) Laksa paste or other Thai curry paste
1 large can (1 1/2 cups) coconut cream
2 cups mixed chopped vegetables (see note above)
handful fresh basil leaves

Place noodles in a heatproof bowl and cover with boiling water. Allow to stand for 1 minute then massage to loosen into individual strands. Drain.

Meanwhile heat 2 tablespoons of peanut or other vegetable oil in a large saucepan over high heat. Add curry paste and stir fry for 30 seconds. Quickly add coconut cream and 2 cups boiling water. Bring to the boil and add vegetables. Simmer for 2 minutes or until vegetables are cooked to your liking.

To serve, divide noodles between 3 bowls. Pour over soup and vegetables and top with basil leaves.

hokkien noodles with tofu, honey & soy
serves 4

Hokkien noodles are fresh wheat based noodles that are a lot like fresh fat spaghetti. They are usually in the chiller section of the supermarket, although I have seen some that are shelf stable in the Asian food section. If you can’t find hokkien noodles any other thick wheat based noodle would work well or even some spaghetti or bucatini.

If you’re not a fan of tofu, feel free to substitute in finely sliced chicken breast or even beef.

1lb (500g) fresh hokkien or singapore noodles
10oz (300g) firm tofu, chopped into large chunks
1/3 cup soy sauce
2 tablespoons honey
6 green onions, finely sliced

Place noodles in a heatproof bowl and cover with boiling water. Allow to stand for 1 minute then massage to loosen into individual strands. Drain.

Heat some peanut or other vegetable oil in a large wok or frying pan. Add tofu and stir fry until golden brown. Mix together soy and honey in a small bowl then add to the wok. Stir and allow to cook until slightly reduced. Toss through noodles and green onion and serve hot.

rice noodles with chicken & lime
serves 4

This is based on the Thai dish ‘larb’ which is a fresh fragrant stir fry of ground chicken or pork. If you don’t want to invest in a bottle of fish sauce you could use 1/4 cup soy sauce instead. It will be slightly more salty and heavy but still lovely and fresh with the lime and herbs.

Dried rice noodles are an excellent option when you’re catering for people with wheat and gluten sensitivity. Rice noodles could be substituted in any of the recipes above. Just soften them first by soaking in a bowl of boiling water and off you go.

Another allergen note. Most soy sauces contain some wheat derivitaves and aren’t suitable for gluten free diets. The Japanese soy sauce known as Tamari does not contain wheat so look for this if you need to.

3/4lb (375g) rice sticks (dried rice noodles)
1 1/2lb (600g) ground chicken
1/3C fish sauce
1/4C lime juice + lime halves to serve
1 bunch coriander or fresh mint, leaves picked

Place noodles in a large heatproof bowl. Cover with boiling water and allow to soften.

Heat some peanut or vegetable oil in a large wok or frying pan. Cook chicken over high heat until well browned. Drain noodles and add to pan. Cook until noodles are heated through and softened. Add fish sauce and stir for a few seconds. Remove from the heat and toss through lime juice and herbs.

Post written by jules from stonesoup | minimalist home cooking. Follow her on Twitter.

It’s that time of year. Time to get together with family and friends. Time for entertaining.

So for those of you like me, who would prefer to spend time with your loved ones rather than slaving away in the kitchen I’ve pulled together 5 great holiday appetizers that only have 5 ingredients each and are so simple you’ll be able to whip them up in 5 minutes or less.

Happy Holidays everyone.

dukkah with bread & olive oil

Dukkah (duck – AHH) is originally an Egyptian dish but it’s made it’s way around the world. It’s super easy to make and really fun to eat – and tastes something like a grown up version of peanut butter.

If you are catering for someone who is allergic to almonds, feel free to change the nuts to something that they are able to eat (if possible). Cashews are lovely as are hazelnuts.

2/3 cup roasted almonds

1 small jar ground cumin approx 1 oz or 30g

2/3 cup sesame seeds

extra virgin olive oil, to serve

crusty bread, to serve
Whizz almonds in a food processor until finely chopped. Combine almonds, spices & seeds in a bowl. Season well with about a teaspoon of sea salt.

To serve, dip bread until a small bowl of olive oil then dip in the dukkah and enjoy!

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smoked salmon mousse

serves 6-8

This is one of those super easy recipes that seems like you’ve gone to a lot of effort.

It’s really important to minimize the amount of mixing of the cream to give a lovely smooth texture.

7oz (200g) cold smoked salmon

1 cup double (heavy) cream

salad greens, to serve, optional

lemon wedges, to serve

crackers, to serve

Whizz salmon in a food processor until it forms a smooth paste. Transfer to a bowl and add the cream. Stir until only just combined. Season and refrigerate until ready to serve.

To serve place a dollup of mousse on a plate and arrange greens (if using), lemon and crackers along side.

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cob loaf with philly cheese & spinach dip

serves 8 – 10

My Mum used to serve this on special occasions. I just love the fun of tearing the bread ‘bowl’ apart and using it to scoop up the flavorsome dip. If you can’t find a nice round loaf of bread by all means serve the dip in a regular bowl with your favorite crackers on the side.

1 large tub Philadelphia cream cheese LIGHT – 16oz or 450g

8oz (225g) frozen spinach, defrosted & squeezed dry

about 1/3 packet dried french onion soup

1 round cob loaf

Combine cream cheese and spinach in a bowl. Stir through some of the soup mix. Taste and keep adding until the dip is savory but not too salty.

Cut a large whole in the bread. Scoop in the dip to fill the whole & serve with the ‘top’ of the bread torn into chunks on the side.

antipasto platter

serves 4 – 6

The best thing about an antipasto platter is that all you need to do is get a few things from your favourite deli and pop them out for everyone to enjoy.

I’ve used proscuitto (parma ham), olives and toasted almonds but feel free to experiment with your favourite cheese or salami. Marinated vegetables such as sun dried tomatoes or eggplant can also be lovely.

The trick is to choose just 3 or 4 things rather than going overboard.

8 – 12 super thin slices proscuitto

handful large green olives

handful toasted salted almonds

crusty bread stick to serve

Arrange jamon slices on a large platter or chopping board. Add olives and almonds and serve with bread on the side.

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white bean & parmesan dip

Feel free to use whichever white beans you prefer. Canellini, butter beans, navy beans, borlotti or even chickpeas would all work.

This puree is a quick and easy starter to serve with warm pita bread or your favourite dipping vehicle.

Another option is to serve it on crostini – thin slices of baguette that have been toasted on one side and rubbed with a cut clove of garlic while still hot.
1 can canellini or other white beans (14oz or 400g)

1 – 2 cloves garlic

1/3 cup extra virgin olive oil

2oz (60g) parmesan cheese, finely grated

3 – 4 tablespoons lemon juice

Drain beans and place in a food processor with the remaining ingredients. Whizz until very smooth. Season to taste.
Serve at room temperature with pita or other bread.

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Editors note: For more fabulous recipes from Jules please take a moment to visit her site, it really is fantastic. She’s even self published a cookbook called “and the love is free”. It’s filled with Jules’ family recipes and was done as a tribute to her mum. (Please note this is not an affiliate link I’m just really loving these recipes and don’t want you guys to miss out on anything :)

Editor’s note: This is a guest post from Renee Tougas of ADVENTUREinPROGRESS, Encouraging Families to get Outdoors and Experience Adventure.

My husband fondly remembers our pre-marriage days when he could move from apartment to apartment by simply packing his life possessions in the back of his Honda hatchback. 15 years, a mortgage and three kids later the same can’t be said!

Unfortunately, the multiplying stuff that comes with family life isn’t just true about moving residences but is often true about packing up and going anywhere – the beach, for a hike, a family vacation. And even if all you want is a weekend hike now and then it seems by the time the gear is planned and packed you’re already tired out.

Something as basic and beautiful as experiencing the great outdoors together as a family shouldn’t be so challenging that you don’t even want to try. And it’s not just the gear you think you need that is intimidating. Even more difficult can be trying to work around family schedules. So even if you can figure out what to pack it seems your childrens’ (and maybe partner’s) time commitments are conspiring against your goals.

The physical, spiritual, emotional, and especially relational rewards of family adventures are too great to pass up. If it seems your schedule is too busy, you don’t know where to start or the only way to get to the outdoors is with a minivan, stuffed to the gills with all the “necessities” (pulling a trailer to boot) I hope you’ll read on and reconsider.

There is hope for the family wanting to experience adventure and the outdoors with less stuff, less vehicle and more time and more fun. It is possible and here’s some ideas to get you started.

1. Cultivate an appreciation of the simple things

• Young children don’t need a lot of fancy do-dads to keep them happy and neither do older ones if you teach them to appreciate simplicity.
• The natural beauty of the outdoors gives our family a real high, it’s one of our favorite places to be together. But I think if our children were watching tv, playing Wii and being electronically stimulated all the time they wouldn’t appreciate the simple beauty of the woods. If you cultivate the simple life in your day to day there’s a good chance your family will find the outdoors thrilling, because nothing beats a mountain top view.

2. Set your sights high

• This may seem contradictory to the first point but it’s not. Older children especially, appreciate the outdoors when there are challenges along the way; a dangerous rock wall to climb or a hike along a narrow ledge. You know… situations that make mothers nervous, children (at least mine) seem to love those.
• Try to find hikes with a spectacular view, a dangerous waterfall, a lot of stream crossings. If you are having trouble getting family members on board with enjoying the outdoors together do something challenging with breathtaking natural beauty as the reward.

3. Buy the best gear you can afford

• The more you do outdoors the more specific gear you will need; proper footwear, backpacks, clothing and a tent (if you want to get serious). When you have the opportunity, buy the best you can afford and buy it small.
• Our family of 5 goes car camping with only our car; no trailer, no roof rack, no bigger vehicle – just an average sized trunk. We’re able to do this because we’ve spent years slowly purchasing and then up-purchasing quality outdoor gear that stores compactly.
• You don’t need big amounts of stuff to enjoy the outdoors and get away from it all with your family, you just need the right stuff.

4. Learn to be comfortable outdoors

• Don’t shy away from less than ideal conditions to spend time together in nature because you can’t always count on good weather.
• Investing in good gear will go a long way to making everybody comfortable outdoors no matter the conditions. And rainy days can make for great memories. Being out in the elements also helps children (and adults) appreciate the dry, cozy warmth of home – yet another simple pleasure.

5. Simply your buying habits, simplify your stuff

• If you want to spend more time outdoors together you might need good rain jackets, warm fleece and other “special” clothes depending on your climate. Not all of us can live in Southern California or Hawaii.
• Although outdoor clothing can be more expensive than thrift store finds, this does not need to be burdensome; simply buy smart and buy less. Does a child need new pants? Scour the sales at local retailers or on-line for a quick drying, weather resistant pair. Something that will work for everyday play and the outdoors. Buy them gender neutral if feasible to pass down to other siblings.
• Outfitting your family for comfort in the outdoors needn’t complicate your life, in fact it can simplify it.

6. Leave the kitchen sink (and most everything else) at home

• At the bare minimum for an easy family hike you need a first aid kit, trail map, toilet paper, food and water as needed, and proper clothing. Obviously if you’re camping you need shelter, cooking utensils and a few other things but you certainly don’t need your gas BBQ, a bag of toys for each child, bikes and skateboards.
• Choose to enjoy nature for what it is. Teach your children to enjoy nature for what it is. You’ll appreciate the freedom that comes from knowing how little you really need for comfort and happiness.

7. Choose an activity that everyone can enjoy togetherWe all live by the same clock so if you want to be a family with time for outdoor adventures say no to other activities. Take organized sports for example; the more time you spend chauffeuring, sitting on the sidelines, watching your kid’s sports team(s) the less time you to have to be outdoors together. This is especially true if you have more than one child.

If you’re ok with that, no problem. But if you want something different choose to pursue activities that everyone can enjoy together. This allows you to make the outdoors a part of your life and spend more time in nature. Working together as a team, physical exercise, challenges, endurance and so much more can be learned in having adventures together.

Even if your family decides that full fledged backcountry adventure isn’t for you the above tips should help you at least be outdoors together more often. Simple family adventures, simple family happiness.

Read more from Renee at her family’s blog, ADVENTUREinPROGRESS, or her personal blog, FIMBY.

Post written by jules from stonesoup | minimalist home cooking. Follow her on Twitter.

The humble can. It may not be glamorous, but for those of us leading busy lives, a can of chickpeas, tomatoes or beans in the cupboard can mean the difference between a quick nutritious home cooked meal and expensive not-so-healthy take-out.

Building on the response from Sherri’s great idea of 5 ingredients, 5 minutes, 5 meals a few weeks ago, we’ve decided to turn it into a regular feature on Zen Family Habits. Today we’re focusing on ingredients that come out of a can.

What are your favourite quick and easy family meals?

canned lentils with sausage & tomato
serves 4

I hadn’t even heard of canned lentils until a few months ago. Now I’m always looking for excuses to use them. Super simple and quick they’re packed with all the protein and goodness you expect from the humble lentil.

If you can’t get your hands on lentils, canned beans would make a good substitute.

3 good quality pork sausages, preferably Italian style
2 cans lentils, drained (15oz or 400g each)
1 punnet cherry tomatoes, halved
1 tablespoon balsamic vinegar
1 handful flat leaf parsley, leaves picked

Heat 2 tablespoon olive oil in a medium frying pan over a high heat. Remove sausage skins and crumble the meat into bight sized pieces. Stir fry sausage until browned and cooked through.

Stir through lentils and allow to warm for a minute. Remove from heat and stir through remaining ingredients. Season and serve warm.

tuna & butter bean salad
serves 6

Canned tuna doesn’t have the most glamorous image but growing up in the country, it was about the only fish I got to eat apart from the occasional fish finger and on special occasions some canned salmon.

If tuna isn’t your thing, you could substitute in canned salmon or if you have more than 5 minutes to spare – pick up a couple of tuna steaks from your fishmonger and use fresh BBQ tuna instead.

I prefer to use tuna that has been canned with olive oil as it seems to have more flavour and a less dry texture.

This salad will keep well in the fridge and makes a lovely packed lunch. So don’t be afraid to make the whole batch with the leftover possibilites in mind.

3 cans butter beans (15oz or 400g each), drained
1 large can tuna in oil (16oz or 425g), drained & oil reserved
4 tablespoons lemon juice
1 red onion, finely chopped
1 red pepper, finely chopped

Combine all ingredients in a large salad bowl. Adding a little of the reserved oil if it looks a little dry.

Season with salt & pepper and serve immediately.

kidney bean tacos
makes 8
Inspired by reader Viola’s comment on 5 ingredients. 5minutes. 5 meals

For a healthier option, turn these into a wrap and replace the taco shells with wholemeal pita bread.

1 can red kidney beans (15oz or 400g), drained
1 can sweet corn (15oz or 400g), drained
1/2 red onion, peeled & finely chopped
8 taco shells
1 tub sour cream

Heat a medium frying pan on a high heat. Add 2 tablespoon olive oil and beans, corn and onion. Stir fry for 2 minutes to warm through. Remove from the heat.

Fill taco shells with warm bean mix and serve with sour cream passed separately.

chickpea & parmesan salad
serves 3-4

Inspired by the lovely Molly over at Orangette.

This is one of my all time favourite quick meals. I always have a tin of chickpeas in the pantry and some parmesan in the fridge for when I need dinner fast.

If you don’t have fresh salad leaves, it tastes delicious without but won’t feel quite as virtuous.

2 cans chickpeas (15oz ot 400g), drained
1/2 cup grated parmesan cheese
2 tablespoons lemon juice
2 tablespoons extra virgin olive oil
2 handfuls mixed salad leaves or lettuce, washed.

Combine all ingredients and season with salt & pepper. Too easy.

tomato, zucchini [courgette] & white bean soup
serves 4

I’ll admit this recipe is stretching the 5 minute limit. I have made it and eaten in under 5 and it was lovely but the zucchini was a touch on the crunchy side. If you can spare an extra 5-10 minutes of simmering you’ll have a better soup.

For a simple low maintenance pesto recipe that doesn’t require a food processor see stonesoup.

3 medium zucchini (courgettes), finely chopped
2 cans tomatoes (15oz or 400g)
2 cups chicken or vegetable stock
3 cans cannellini or borlotti beans (15oz or 400g), drained
pesto, to serve

Place zucchini, stock & tomatoes and their juices in a large saucepan on a high heat. Cover and bring to the boil. Boil for 3 minutes. Stir through beans and allow to heat through.

Season & serve hot with a spoonful of pesto.

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Editors note: I’d like to extend a huge thank you to Jules for taking this project under her wing. She has a fantastic blog at stonesoup and takes excellent pictures to accompany each recipe, don’t you think? Thanks a bunch Jules!

Post written by Sherri Kruger. Follow me on Twitter.

We’ve all encountered those perky, high-energy parents always smiling, laughing and running around with their kids. These are the same parents who even have time to do things for themselves. All this, while you were just starting to feel proud of yourself for getting the kids up, fed and out the door before noon. Ugh.

Annoying right? Well fear not. I’m going to share with you some of the secrets behind these high-energy parents. Follow these tips and you can be well on your way to becoming one of them yourself.

A note to those high-energy parents reading this article – please don’t take offense to me calling you annoying, I’m really just jealous but working at it. :)

1. Sleep. There’s no coincidence that this is number one. The easiest way to top up your energy level is to start with a great night’s sleep. When the kids are down and the house is quiet grab a book or magazine head off to bed and read for a while. It’s easier to drift off to sleep after some down time and with nothing else to do around the house. Some people need 8 hours of sleep others require less. Get as much as your body requires.

2. Don’t overbook. Don’t try to do too many things in any given day. This is especially true if you have very young kids. Running around all day every day is exhausting and really drains you of energy and enthusiasm. Keep some days, evenings and the occasional weekend open to catch up on rest and to just be still. Don’t feel you need to explain everything all the time either. If you’re busy just say so and if you’re not but would rather have a night off, just say so. No one will think any less of you, in fact you may plant the seed with them to do the same.

3. Get a life. Nothing injects energy and a renewed vibrancy into your life like getting out and having a life of your own. Reconnect with old friends, get a bite to eat after work with a co-worker or meet a close friend for coffee. Avoid a babysitter and invite other parents around with their kids. The kids can play and you can socialize and have much needed adult interaction.

4. Adopt a “good enough” mentality. Very few things will ever be perfect. This includes the state of your house when you have kids or pets. Try and avoid stressing over the piles of laundry, dust bunnies in the corner, or less than perfectly stocked pantry. Plug away at these things a little at a time. Strive for progress not perfection.

5. Have an easy meal night (or two). Keep the gourmet 5 course meals for special occasions or at least limit them to a couple times a month if you wish. Quick, easy, and nutritious meals are great for a family on the go. If you don’t already, seriously consider setting up a weekly or monthly meal plan. It helps take the guess work out of meal time and allows you to eat well consistently.

6. Get active. It seems a bit counter intuitive but the more you get up and get moving the more energy you’ll have. Get back into an activity you used to love or try something entirely new. Think aerobics, kick-boxing, yoga or weight training. Try running, signing up for a dance class, or start swimming.

7. Do what you love. Doing something you’re passionate about energizes you. Passion allows you to get excited about something and it rarely feels like work. Do you really enjoy painting, drawing, or photography? Or is writing, dancing, or teaching more your thing? Don’t know what you’re passionate about? Dabble. Dabble in a bunch of different things to see what gets you excited. Things you fear may not be enjoyable could turn out to be your new love. Have an open mind and go for it.

8. Get help. One sure fire way to burn out is to try and do everything yourself. You are not superwoman or superman so stop holding yourself to this unrealistic expectation. Ask for help. Get your kids to take part in some of the chores. My two year old helps me clear the table and load the dishwasher. I’ve never really asked him to do it but he just likes to be included and to do what we do. Hey, works for me! If you’re having a dinner party ask people to bring a main dish, a dessert, or a salad. It’ll save you from spending the entire day cooking and from being exhausted even before your guests arrive.

9. Live to your own schedule. Every family is different and what works for one may not work for another. Set your own schedule and manage your time around your passions and those of your family. Time management is key for preventing burn out. Read more on this in our article: 7 Time Management Techniques For Real Families.

10. Down time. Nothing zaps our energy more than feeling like we’re “on” all the time. Serving others is great and when it’s done out of love it doesn’t feel like a chore or that it’s even draining your energy. Given enough time, you will eventually feel exhausted, lethargic and just tired over all. Take some time out just for yourself. Book a massage, get a facial or meditate. Take a nature walk, people watch in the park or soak in the tub with a good book and soft music. Whatever it is, it’s important to have some down time and just be alone with your thoughts.

Next time you see a parent who’s full of energy, happy and enjoying life take a look at what they’re doing. Odds are they’re doing things they love. It’s tough to fake enthusiasm for the long haul but if you align your activities with your priorities and stop trying to do it all, you’ll find you will soon have energy to spare.

What have I missed? What are some other things we can do to up our energy levels as parents?

Post written by Sherri Kruger. Follow me on Twitter.

So you want to get fit. But the thought of crowded gyms, smelly locker rooms and time away from your family doesn’t exactly get you motivated.

There are many ways you can get fit as a family and have fun while doing it. Some of my favorite ways to get active with the kids don’t involve structured routines on strict time lines. They require a good positive attitude and a lot of energy. Here are my top 10 ways to get fit and have fun with my family.

1. Disorganized sport. You don’t need to join a team or gather the neighborhood just get outside. Kick the soccer ball around, throw the baseball for a while, shoot a few hoops or set up a net for a game of volleyball or badminton. You don’t have to keep score just have fun and get moving.

2. Tag. This is a great game that can help build endurance, improve agility and coordination. If there are several of you make it interesting by setting up a home base with a flag that you have to defend. The goal is to capture the other teams flag and return it to your home base before you get tagged.

3. Dancing. I don’t mean slow dancing or standing still and nodding your head to the beat. I mean dancing. Get up and move. Jump with your arms in the air, polka or two step. The more you bounce and  jump around the better you’ll feel, more energized, young and vibrant. You’re sure to work up a sweat and the kids too!

4. Jump rope. Single rope, double dutch, tandem or alone jump rope is great for improving cardio endurance, agility and coordination. Go fast or slow whatever works for you. It’s amazing how much energy it takes to do something so seemingly simple.

5. Obstacle course. Set up boxes, tubes, stairs, tires, hula hoops, cushions whatever you have in the house or garage. Set them up as obstacles to climb up, go over, around and through. The more you have to change from positions low to the ground to those higher up the more energy you’re using. Smile, have fun and encourage your kids. Help them up or down if some obstacles are too challenging.

6. Bike ride. This is a lovely way to get out and explore your town or city. You can expend some of that pent up energy and see things you may have missed as you whizzed past in your car.

7. Pull the wagon. This is my favorite thing to do with the wee ones. You can walk as fast as you like and you have the extra weight of a kid or two to pull along behind you. You can meet new people, stop and chat and the kids can easily get out and explore if you find somewhere interesting. This works well in the winter as well. Bundle up and put the kids on a sled and pull them around.

8. Build a snow man. This is a lot of fun and actually requires a lot of work. If you’ve ever made a snowman you know what I’m talking about. Walking through knee high snow is hard work. Rolling three balls of snow to make a six foot snowman while walking through knee high snow is even tougher.

9. Skating. Roller skating, roller blading or ice skating these are all fun ways to get the whole family out and moving. It helps develop coordination and improve balance. It can be peaceful and quiet and doesn’t require a big investment to begin.

10. Skiing. Snow skiing or water skiing it doesn’t matter, they are both forms of great exercise and are good ways to enjoy the great outdoors with your family. Make a day of it and explore a park that you haven’t been to before. Bring along some hot chocolate and trail mix if snow skiing or lemonade and fruit if water skiing is more your thing.

When you’re tired, rest. When you’re thirsty, drink water. Listen to your body. Being fit is a lifestyle choice. Make an effort to incorporate some sort of physical activity into your family routine everyday. Getting active as a family is a great way to bond, have a laugh and create lasting memories. So smile, keep it light, have fun and get moving.

How do you stay active with your family and have fun at the same time?

Post written by Sherri Kruger. Follow me on Twitter.

I’m not a big fan of fast food. It’s expensive, never tastes as good as home made and most of the time it’s rather unhealthy.

But what do you do if you’re family is busy most nights of the week? Or you just feel like a quick meal without spending a whole lot of time in front of the stove? What if I told you you could have a quick, tasty meal on the table in 5 minutes and with only 5 ingredients?

Next time you’re running short on time try one of these easy 5 minute meals.

The best things about these recipes: they are quick to put together, use ingredients you likely have in your kitchen right now and they are very adaptable.

Veggie Stir-fry

1 Tbsp Curry paste
1 Tin Coconut milk
1 Head of broccoli (cut into small pieces)
2 Carrots (grated)
1 pkg Snow peas

• In a large frying pan over medium/high heat mix curry paste and coconut milk and cook until hot, but not boiling.
• Add broccoli and carrots. Stir, and cover for 3 minutes.
• Add snow peas, cover and cook for an additional 2 minutes.
• Serve over pre-cooked rice or rice noodles.

Note: You can add more ingredients to suit your taste. Squeeze in some lime juice and add a Tbsp of sugar or toss in some left over chicken or beef.

Macaroni salad

3 Cups precooked macaroni noodles
1 Tin tuna
Sun dried tomatoes, cherry tomatoes or grape tomatoes (choose to suit your taste or to what you have on hand)
3 Tbsp mayonnaise
2 Tbsp Italian herbs

• In a large bowl, mix macaroni, tuna, tomatoes, mayonnaise and herbs.
• Add salt and pepper to taste.

Note: This salad is good on its own or served with garlic toast. Yum!

The B.L.T.C.

2 Slices of bread (toasted)
Lettuce
Tomato
Cheddar cheese
2 slices of bacon (cooked)

• Cook the bacon either in the microwave or on the stove.
• Toast the bread and assemble the sandwich in the order of the ingredients above.

Note: For a bit of tang add some mayonnaise. To simplify this even further try a toasted cheese and tomato sandwich with fresh cracked pepper and a bit of salt.

Salad extraordinaire

1 head of iceberg lettuce
1 Tomato
1 Cucumber
1 Cup of cooked chicken
1/2 Cup of cashew nuts

• Chop lettuce, tomato and cucumber and toss in a large bowl. Add 1 cup of cooked chicken and top with cashew nuts.

Note: This is a light, easy and healthy dinner. Top with your favorite salad dressing or a mixture of olive oil and balsamic vinegar. A few other toppings to try; cheddar cheese (cubed), raisins, and dried cranberries.

Tuna wraps

1 Whole wheat wrap (tortilla)
2 Tbsp Cream cheese
1 Tin tuna
3 Tbsp Relish
1 Green onion

• Spread 2 tbsp of cream cheese on the whole wheat wrap.
• In a  separate bowl mix together tuna, relish and green onion.
• Spread some of the tuna mixture on the tortilla.
• Roll it into a tube and slice approximately every 1.5 inches.

Note: This may sound like a rather bizarre combination of ingredients but it’s actually really good. These wraps make a good snack and go well on a plate with sliced cheddar cheese and grapes.

These are some of the quick and easy meals we fall back on in our house. I’m always looking for new food ideas and would love to hear from you. Please share some of your quick and easy meal ideas in the comments.