From The Straits Times    |
How to eat healthier while saving on your groceries RedMart

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With the rising cost of living, maintaining a healthier diet might seem even more challenging. Yet, it’s entirely feasible with a few smart choices and tips, starting from the grocery-buying stage.

To help you optimise your spending, online grocer RedMart offers a convenient solution. Not only can you have your groceries delivered right to your doorstep, you can do so cost-effectively with RedMart’s newly-launched membership program, RedMart+. The monthly membership allows you to save up to three per cent on all RedMart orders of at least $100, and a one per cent discount on orders below $100*.

Ready to start your journey to healthier eating? Here are five practical ways to eat healthily while making the most of your grocery budgets. 

1. Prep salad bowls with fresh organic produce

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The Health Promotion Board recommends embracing a rainbow of fruits and vegetables in your diet for a comprehensive range of health benefits. Discover a diverse selection of fresh and organic vegetables and fruits on RedMart, where you can find everything you need for a delicious and fuss-free Japanese tofu salad. Make it with locally-sourced and pesticide-free Mesclun salad greens, hydroponic-grown Japanese cherry tomatoes and silken tofu

For savvy shoppers looking to stretch their dollar further, keeping an eye on RedMart’s promotion page is a must. There, you’ll find the latest deals on items like green seedless grapes from Australia and easy-peel Ehime mandarins from China.

2. Unlock the juiciness and flavour in lean meats and fresh fish

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Home cooking offers the perfect opportunity to focus on nutritious ingredients, especially lean meats and wholesome fish.

Grilled chicken breast is a healthy option but can often turn out dry and bland if overcooked or not seasoned well. To enhance its flavour and juiciness, consider marinating the chicken in a blend of pure olive oil, lemon juice and herbs. Cooking it slowly at a lower temperature also helps maintain moisture. You can also choose fresh chicken fillets that are reared with probiotics (lactobacillus) to enhance their immune systems without antibiotics.

Cod fish, known for its rich content of lean protein, vitamins, and minerals, can also be transformed with a simple marinade. Combining kosher salt, white miso, mirin and sake creates a flavorful blend that effectively reduces the fishy odour, enhancing the cod’s natural taste. For those looking to try this culinary delight, try the wild-caught black cod fillets on RedMart.

For a vegan-friendly alternative, opt for plant-based meats like Impossible meat, which offers similar texture and flavour to traditional meats.

3. Opt for wholesome, free-range eggs

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Consider healthier options like RedMart’s cage-free Australian eggs or Farmer Brown free-range eggs. These eggs are considered a better choice as free-range hens typically have more space and a natural diet, resulting in eggs that are richer in omega-3 fatty acids and vitamins D and E.

When it comes to preparing eggs, research has found that shorter cooking times helps in preserving more of their nutritional value. For instance, this study found that baking eggs for 40 minutes may lose up to 61 per cent of their vitamin D, whereas frying or boiling them briefly might result in only an 18 per cent loss.

Moreover, methods like poaching and boiling are beneficial as they are lower in calories. These techniques can be used in preparing dishes such as shakshuka, which is a nutritious and flavorful option.

4. Make nutritious smoothies with frozen fruit

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When it comes to making smoothies, using frozen fruits such as blueberries and Korean strawberries not only saves you money but also retains equal nutritional value compared to fresh fruits. In fact, according to a Harvard Health study, frozen fruits are generally picked at peak ripeness and flash-frozen, which helps preserve their nutritional content, including antioxidants and vitamins.

Fruits are great but remember to strive for a more balanced sugar content in your smoothie by incorporating greens such as kale and spinach. These leafy greens are low in sugar and rich in nutrients like iron and vitamins, enhancing the nutritional profile of your smoothie.

For a vegan option, consider blending banana, avocado and Oatside Barista Blend Oat Milk for an easy, refreshing dairy-free breakfast smoothie. Oat milk is packed with beta-glucans, which are great for digestive and heart health due to their soluble fibre content, and is also high in calcium.

5. Create your own healthy cheese platter

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An artfully arranged charcuterie or cheese board can be irresistible. However, traditional cheese boards often contain high levels of saturated fats and sodium, mainly attributed to dairy and wheat-based components like rich cheeses and processed meats.

Why not make your own healthier version that is also friendlier for the wallet? For starters, opt for cheeses that are lower in saturated fat and sodium such as mozzarella, ricotta and feta, and consider swapping processed salami and ham with smoked salmon that’s known to be high in healthy omega-3 fats.

For nuts, choose unsalted almonds, walnuts, or pistachios, which offer healthy fats and protein, and toss in some organic dried cranberries or sundried figs that are rich in antioxidants.

Save even more with RedMart+

With the RedMart+ membership programme, you can enjoy exclusive benefits including discounts, lower minimum order value for free delivery slots and other special promotions, at $7.99 a month.

Sign up in four simple steps:

Step 1: Click on the RedMart+ Banner on the RedMart Main Page, RedMart Product Page or RedMart Cart page in your Lazada app.

Step 2: Read and accept the Terms & Conditions and click “Join Now” to start your membership.

Step 3: Link your Credit/Debit card or select an existing Credit/Debit card and click on “Activate” to start your RedMart+ membership.

Visit RedMart on Lazada to start shopping.

*For free delivery, a minimum order of $40 applies (compared to $60 for non-members). To enjoy a free two-hour delivery slot, a minimum order of $100 applies (compared to $150 for non-members).

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