If you're anything like me, you're probably having shopping withdrawal, and perhaps some cravings for ostrich meat, which now costs more than you make a day.

No doubt you have noticed how that simple can of tuna — even the no name brand — has gone from about R6 to R9 almost overnight, so even simple cooking is no longer cheap.

Consumers in South Africa, as in the rest of the world, are feeling the food inflation pinch more and more, and are forced to spend less and less.

As in times of no electricity we have to change our mindsets and adjust, and in some ways it can actually be liberating to be frugal.

So we did some research to find the foods which are still reasonably priced, and the cheapest of them, and have come up with some ideas for everyday tasty meals.

So yes it's time to go shopping. So start here, then get in your car and head straight to your nearest shopping complex (emphasis on saving petrol) or even better walk, and go directly to the isles in question, don't pass any luxury stores and don't look at the near-the-till temptations...

Ways to save

• One great way to save is to get your hands on a copy of Pick n Pay's Fresh Living Magazine. You get a whole bunch of coupons that you can save with, albeit most of these products are ready-made meals, but they also have some great recipes in the mag.
• Always buy food in season it's definitely cheaper.
• If it doesn't require driving, always compare food prices — there could be up to about a R10 difference in certain foods.
• Buy only what you need, for instance one pear for a salad instead of a whole bag, that way there is no waste.

Recipes:

Please note that prices are very much subject to change. We also only compared Checkers, Woolworths and Pick n Pay, so if you can get something cheaper elsewhere let us know...

Easy chicken stir-fry for two

This is a simple, quick, healthy and completely balanced meal for two, which costs only R32.50, you really cannot go wrong here.

Ingredients:

• Two chicken breasts: Here Pick n Pay is your best option, you can get four Country Fair chicken breasts for R15 and keep two for tomorrow's dinner depending on portion size.
• Pack of stir-fry veg: Once again for quality and price go for Pick n Pay's Family stir-fry pack (R19.99) as opposed to R23.99 for the Country pack.
• Two packets of two-minute noodles: Cheapest from Checkers (Checkers' Choice brand) for R2.25.
• The recipe calls for spring onions, but use one loose onion instead. Costs about the same at Checkers and Pick n Pay — R6.79 per kilogram, which works out to about R1 per onion.

Instructions:
Dice the onion and cook in a pan with oil until soft. Add chicken breasts and sauté them for a few minutes, perhaps add some spices if you have, and then put aside. Next stir-fry the veggies in a pan use a little oil and water. Cook until crisp but don't overcook. Place the two-minute noodles in a pot of boiling water for, well, two minutes. Mix together, and dish up in two bowls.

Simple spaghetti bolognaise for one

This is ideal for students and singles, and costs a minimal R32.50 plus you will have plenty of pasta left to make another meal.

• The cheapest tastiest pasta has got to be Fatti's and Moni's Quills which are like penne from Pick n Pay (R8.95) but you can get spaghetti in the same brand for (R8.65). Otherwise you could always head to your nearest Mainland China store or similar, where you can pick up rice noodles for about the same price.
• One cup of pecorino cheese: You can get it over the counter at delis quite cheaply — certainly more cheaply than any other cheese. Budget about R4.
• 250g lean mince: Lean mince is the cheapest. You can get it at Checkers for a steal at R9 for 250 grams but you may have no choice but to buy a little more.
• 1 smallish onion grated: Same as above, budget R1.

For the sauce:

• 1 carrot finely grated: This is a staple that you should have but your cheapest option to buy singles is probably at a Fruit and Veg City or you can buy a packet at Checkers for R5.49.


• 1 tin chopped peeled tomatoes: Your best option is the tin of basil and origanum peeled tomatoes from All Gold (costs R7.49 at Checkers).


• A couple of segments of garlic chopped: Just by a whole clove, will cost you about R1 or R2 per clove.

Instructions:
Add the ingredients for the sauce together and cook until the carrot is soft. You can add a chilli in here if you like too. Buy them loose from Pick n Pay. Make pasta per instructions on packet. Fry onion separately, and when cooked add mince. Add mince and sauce together and then serve with the pasta. Sprinkle pecorino on afterwards.

For the vegetarian: Butternut soup

Butternut costs R5.50 per kilogram which is über cheap. Making butternut soup then has got to be the cheapest meal of them all, and it feeds the most too. All in all it costs about R10, if you don't have your own curry powder.

Ingredients:

• One butternut


• One orange: Use the juice of one orange — will cost you R5.99 per kilogram so budget R1. Or
• Curry powder/paprika/cayenne pepper powder: Your choice. A box of curry powder costs R4.50 from Pick n Pay. Use one teaspoon of either of the three.


• One onion chopped quite thickly. Add R1.

Instructions:
Simply chop the butternut into squares, or if you want it to cook quicker you can slice it. Add to a pot of boiling water. Add onion. Then add the juice or curry powder, depending on your taste. Cook, stirring continuously until the butternut is completely dissolved. That's it!

Egg-fried rice, sweet corn and fish

This recipe can easily serve a family of four.

• Tinned sweetcorn is the cheapest. Get it from Checkers for R6.50 for the Rhodes whole kernel version.
• Spekko or tastic rice is also the cheapest — around R11 per kg. Get it at Checkers or Pick n Pay.
• Three eggs. Six large Nulaid eggs will cost you R6.49 at Checkers, while six large Windmeul eggs will cost you R6.59 at Pick n Pay.
• 5ml of salt
• Fish for four: Your best option here is Cape salmon or hake fillet, which is R68 per kilogram or R4.50 per 100 grams. Thirty rands worth should suffice. Get it most cheaply at Checkers.

Instructions:
Cook rice and set aside. Put the eggs, a dash of oil and salt in a small jug or bowl, mix with a fork and set aside. Heat a wok over a high heat. Add oil and, when it is very hot and slightly smoking, add the cold cooked rice. Stir-fry for three minutes, or until it is thoroughly heated through. Next drizzle in the egg and oil mixture and continue to stir-fry for two to three minutes or until the eggs have set and the mixture is dry. Add the sweetcorn and cook for another two minutes.

For the fish. You can bake it, grill it or fry it, but baking is probably healthiest.

The feast: Chicken casserole for eight

Now I made this recipe for 20 people which was a little pricier but still budget, and it was absolutely delicious! With Jasmine rice this recipe will cost you about R100, but that's R12.50 per person!

• Eight Chicken pieces: Try get mostly thighs, but you can get a pack of 8 thighs and legs from Checkers for R28. If you need more you can buy a pack of four thighs for about R10 extra.
• Woolies massam curry sauce is brilliant stuff. One can costs R26.
• One can of coconut cream. Get it at Woolworths for R11.
• One packet of roasted vegetables. Cheapest and best quality is actually from Woolworths. There is a pack of broccoli, courgette, butternut and potato for R9.95.
• Again you can buy the cheapest rice as in the previous recipe, or you can get Tastic's special Jasmine rice — R24 for a kg.

Instructions:
Preheat oven to 180°C. Place the chicken spread out in a pyrex dish. Mix the coconut cream and massam curry together and pour over the chicken. Put in the oven as is for about 40 minutes, make sure it's not too hot though, you could even bring the temprature down to 150°C. Place veggies in packet (make a small whole on the side of the pack) in the microwave for about two-three minutes. Add to the chicken in the oven and cook for about another 15 minutes. That's it — now just add rice.