Maggie Beer: tips for eating well on a budget

Maggie Beer shares her tips for good nutrition on a budget.

Maggie Beer sharing tips for healthy eating

Maggie Beer has spent decades bringing us delicious food from her very own kitchen. Her latest endeavour, the Maggie Beer Foundation is tackling the issue of nutrition in aged care homes. She’s kindly taken the time to tell us more about the Foundation and also share some tips for eating well on a limited budget.

What was the drive to start the Maggie Beer Foundation?
The welfare of those in aged care homes has been an ongoing concern of mine for a long time so in 2014 I established my own foundation; Maggie Beer Foundation, to create an appetite for life, regardless of age or health restrictions. I’m so happy to finally have found the time and people to support my passion. In fellowship with my board of industry leaders, professors and health advisors, I’ve made it my personal mission to link the latest research of nutrition’s impact on brain health and general wellbeing, with my personal knowledge of what good food can do for everyone’s state of mind.

Have you been surprised at the standard of food provided in aged care – either good or bad?
After winning Senior Australian of the Year, I was invited to a CEO’s conference in aged care and was amazed to find that NO healthy eating guidelines for older Australians exist for nutrition in residential aged care. Doesn’t that seem crazy to think the current Australian Health Eating Guidelines are appropriate to impose on the elderly population? Their needs are very specialised and absolutely vital but in many places they are not considered. So yes, I have been shocked by the standard of food, but equally by the fact that no standards exist, which is what should spearhead the meal choices in the first place.

Has there been a moment that stands out as being confirmation that the Foundation is making a difference?
We have had a steady stream of success based on the goals we set out as our overall plan when we began. There are the big picture achievements such as our education programs, helping to create a network for all those wanting to make a change, benchmarking best practice with recognition for those doing great work, and our Wellbeing Gardens Program, but there are a lot of seemingly everyday changes that I have noticed that have had an equally positive impact; things such as making meals times more social, starting gardens to grow fresh vegetables and herbs on site, allowing more autonomy of choice for residents when deciding on their meals. With the staff, we do hands on cooking demonstrations to share new recipe ideas and ways of incorporating simple things like fresh stock, real butter and fresh rather than frozen veggies. We also work to trouble shoot the inevitable challenges both the kitchen staff and management are dealing with on a day-to-day basis. It’s an overall achievement, and one of combined efforts, that has made me especially keen to continue to bring an awareness to aged care cooking and nutrition in the greater food world.


For older Australians not in aged care, but living on a limited budget, what would be the five tips you would give?

  1. Fresh vegetables not only offer better flavour but are also most economic when purchased in their natural growing season.
  2. Making food from scratch is always the best option both from a nutritional point of view and also economically. 
  3. Learn to make your own stock with left over veggies and bones. A good stock is the basis for full flavoured meals and when made fresh need never contain harmful flavour enhancers or fillers.
  4. Gardens are so important, not just to make the connection to what might end up on the table and plate, but also to encourage a sense of joy. And there is nothing more economical than homegrown food!
  5. Grains and pulses not only offer excellent nutritional attributes but there really isn’t much that can contest their value for money. So much food can be created from a cup or two of rice, polenta, dried beans, cracked wheat or lentils, and all are wonderful flavour carriers too.


And for older Australians living alone, who may have lost the will to cook, are there some basic tips for making quick meals?
Consider purchasing a slow cooker. That way you can make food from scratch with very little effort.  For example, make baked beans from scratch, or the sauce for spaghetti bolognaise, in advance. Any leftovers can be frozen for future meals. Slow cookers are wonderful – they just requires a little bit of planning ahead.

Is it cost-effective for individuals to grow their own fruit and vegetables? Or are community gardens a better option?
I think there are many things that individuals can grow and gain excellent value from, but the biggest ‘problem’ with growing your own food is that everything can be ready at the same time, and then you have the need to preserve or cook for the freezer. If that isn’t possible, then I suggest growing things like fresh herbs that can be picked at will, rather than harvested all at once. Vegetables such as kale, spinach, potatoes and broccolini can also be picked when needed rather than having to utilise the whole plant on the one occasion. For produce such as cabbage, cauliflower, tomatoes, zucchini, pumpkins, etc. though, a joint effort would make far more sense, so for those vegetables I would definitely recommend a community garden if that is an option for people. And wonderful to share the company beyond just growing food too.

What are the less-expensive cuts of meat that those living on a limited budget should familiarise themselves with?
Anything that requires slow cooking is generally more economical, so think of stews and braises, or even soups; chuck steak, beef shin, skirt steak, pork neck, and of course my favourite, offal.

Have we lost the art of making a meal stretch in the same way our mothers used to? Do we simply throw too much food away?
I would imagine there is a great deal of truth to this because of time restraints more so than any conscious intent to waste. When busy lives take over the kitchen, and that happens to all of us, we can often prioritise what is most convenient above all else. ‘Stretching’ meals often involves utilising the kinds of foods that take more time to cook, but I’ve always thought that if you put the time in to cooking something for yourself and your family, you appreciate it so much more, and are far less likely to throw any leftovers away or waste any of your hard-earned efforts.

Everyone’s dietary needs differ, however, are there two or three items that we should be eating on daily or weekly basis?
I eat a lot of ‘good fats’ daily which include extra virgin olive oil, nuts and avocado.

Extra virgin coconut oil is another one and there is research out there which suggests coconut oil in the diets of people living with Alzheimer’s has positive influence on depression and memory.

Finally, if you only had $10 to spend on a family meal for four, what would you cook?
A beautiful frittata, filled with kale and feta and fresh herbs, served alongside a salad of roasted beetroot in Vino Cotto and extra virgin olive oil.




Find out more about the programs that the Maggie Beer Foundation supports.


    To make a comment, please register or login
    2nd Jun 2017
    All great advice. Thank you.
    2nd Jun 2017
    Beer will help you what to eat..
    2nd Jun 2017
    A big pot of cheap beef cubed with veges and stock simmered slowly makes a great soup which can make several meals and also be frozen into smaller containers for meals down the track. Add herbs and crusty bread plus fresh grated cheese. One of my favourite winter meals.
    2nd Jun 2017
    I doubt that is a $10 meal for four. I would go for some chicken legs in the slow cooker with heaps of veggies and pearl barley, mushrooms and herbs. For a couple it is enough for three or even four nights. We are making that today. It also saves when it only requires reheating in the microwave. Easily comes in at $10.
    2nd Jun 2017
    I really admire Maggie Beer but how would you have to approach making the frittata to create a meal for $10 for 4. What would the initial cost of the ingredients be?: eggs, kale, fresh herbs, beetroot, Vino Cotto and extra virgin oil (presuming you had to buy all). Then, how many frittatas could you make from this buy? (As an aside,does anyone like frittata that much? ) The real problem for many would be the initial layout for the meals.
    2nd Jun 2017
    I really admire Maggie Beer but how would you have to approach making the frittata to create a meal for $10 for 4. What would the initial cost of the ingredients be?: eggs, kale, fresh herbs, beetroot, Vino Cotto and extra virgin oil (presuming you had to buy all). Then, how many frittatas could you make from this buy? (As an aside,does anyone like frittata that much? ) The real problem for many would be the initial layout for the meals.
    2nd Jun 2017
    I admire Maggie Beer but don't think she has a good grasp of the reality of single living, maybe with chronic health problems. I gave away my slow cooker, because to make use of it, I had to make a relatively large amount of food. Then I then got sick of eating it, and could not fit all in the freezer. Although I buy good quality olive oil, I don't like it in excess - it gives me digestive problems (I won't elaborate). Same with beetroot. I bought Maggie's verjuice a couple of years ago, it is so SOUR! Urk. have been struggling to use it up since, as I don't like to waste or throw out food. I think vine cotto is similar. Also I can't garden because I have neighbours who have mental health issues and destroyed my attempts at gardening, and I developed an allergy to potting mix = asthma. . I buy fresh when I can, but cannot carry much (no car), so tend to order groceries online, and the ones that last are tinned or frozen. With a romantic picture of life, I would love to follow Maggie's advice. But apart from cooking my own meals myself, I'm not in a position to do so.
    3rd Jun 2017
    exactley when your old the last thing you need is a slow cooker,you dont know how much time you've got left.
    3 minute noodles are the "go",not much is going to happen to you in 3 minutes .
    2nd Jun 2017
    Very, very close to my system. And as I´m vegan my savings are superior and health ways the best for me and for all creatures, big and small, in this abused planet. Go VEGAN!!! BE aware of the suffering of others, it is UNnecessary.

    2nd Jun 2017
    Very good advice. You can live cheaply it is up to you..I know I can if I have to.
    A lot of people are lazy I am afraid and take the easy option (and usually the most expensive).
    I have this morning made a huge pot of soup using one leek which cost me $1.50...added spuds which I had bought 3kg for $1.99...(only used a few) then I tossed in a sweet potato, some celery stalks, garlic clove, parsley,chicken stock. I will add some tinned canneloni beans when it comes time to eat it tonight and I will also chop up one spinach leaf from the garden and that will go in at the last minute.

    There will be enough there for us two and another meal as well. Very healthy and economical.

    2nd Jun 2017
    This is all well and good but her mission to look after those in aged care has become quite discombobulated. All of the tips for healthy eating for us aged persons are great but I can't see how they will affect those in aged care.
    2nd Jun 2017
    how so Old Man?
    2nd Jun 2017
    ... Maggie Beer is a delightful person who has done extremely well both professionally and financially in her life .......more power to her! :-)

    However - in my humble opinion she is soooo out of touch with "pensioners/elderly" and their paltry fortnightly pensions and their everyday financial obligations "food/utilities/phone/medical expenses etc." etc. - her recipes are ridiculous!

    Some of her suggestions (lovely as they are) - to buy the ingredients alone - would use up 1/2 of a fortnightly "pension" in a heartbeat!!!

    Stick to your expensive pate's - your cookbooks - your packaged gourmet foods etc. - most pensioners cannot afford them!
    Sir Loin
    4th Jun 2017
    more ivory tower lack of knowledge of where we really are
    20th Oct 2017
    SO RATHER THAN PLUG MAGGIE BEERS BOOK, why dont you include daily recipes from it for 7 days????????
    Ive asked several times for you to cater for people who have to avoid gluten and dairy,
    its not a fad, I have Hashimotos, where auto immune is attacking the thyroid,when both dairy and gluten are eaten, the thryoid thinks its being attacked so messes with thryoid management. Maggie mentioned sardines, I for one find them too fishy, but mashed up with a little red onion, apple cider vinegar/lemon juice, black pepper on toast (for me gluten free) is a very nutritious snack, cld be serverd with a green salad or veggies. When I lived in UK in the worst winter with power cuts going on for hours, this recipe was given out for the oldies. Make sandwiches with mashed up sardines, add pepper, chopped onion, and a little tomato sauce, then fry them. I have done this occasionally, olive oil or coconut oil.
    Aussies dont eat enough fish, probably because its so damned expensive, and I hate the smell of cooked fish in the house. Another tasty dish, all year round is, large tin of tuna in springwater, (avoid dodgy canola and veg oil) finely slice red/white onion, add some olive oil, black pepper, vinegar (apple cider or wine) or lemon juice, few olives, throw in some capers. I keep this in the fridge in a sealed container. I sometimes add a sliced lebanese cue, or some tomatoes, sometimes a tin of butter or cannellini beans, half an avo. This gets better with age, (up to 3 days) the onions lose their rawness with the oil and vinegar. When Ive got this, I can snack on it or even have it for my main meal, with green stuff. The protein keeps you going, and tuna is a cheap source, and its not terribly fishy. I did not eat Tuna for a long time, but now get the yellow fin from Aldi. Sometimes, I add some Aldi Aiolo.

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