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Healthy Recipes on a Budget
When you're strapped for cash, it can sometimes be difficult to be inventive in the kitchen. But there are lots of food options for you and your family, you just need to be a bit more creative.
Beans on Toast
-The ultimate student meal, yes, but super healthy and good for you. The beans mixed with the bread makes up a
whole protein; and its one of the cheapest meals you can have. Open up a tin (low sugar, low salt) and enjoy on
toasted bread with a thin layer of margarine or soya spread.
Lasagna
An excellent healthy budget recipe, when served with a little green salad.
Fry up some mince with a chopped onion and carrots. Add some red wine, bouillon, chopped tomatoes and then
season. Add a bay leaf and simmer for 30 minutes. Meanwhile make a quick white sauce, melt a little bit of butter and
then add enough flour to bring it into a paste. Add some milk, and heat until it has thickened.
Start to layer the lasagne and the two sauces. Make sure the final one on top is the white sauce, and add a sprinkle of
cheese, and some sliced tomatoes. Bake in the oven for 40 minutes or until golden at 180c.
Curry
An inexpensive way of getting real flavour to your palette. Try adding different curry pastes to get different flavours.
Start by cutting up some chicken and onions. Fry these in a large pan until brown. Add some curry paste, coconut milk,
flaked almonds, chickpeas and desiccated coconut. Add a little water to get the right consistency. Simmer for 30 mins
with the lid of the pan left on. Add a little coriander and ginger for extra zing. Serve with rice and a little natural yogurt.
Omelette
A perfect way to eat eggs. Especially if you have some mushrooms, courgettes or tomatoes in your fridge. Mix up
2-3eggs, add a little salt and pepper, and add it to your frying pan full of fried vegetables. Add a little sprinkle of dried
herbs, like dill or mixed Italian. Wait, and serve with a slice of toasted wholegrain bread.
Pancakes
Perfect at any time of day, pancakes are a deliciously cheap meal. All you need is 4oz buckwheat flour, an egg and 1/2
pint of milk (soya/rice if you prefer). Mix them together, and start pouring into a hot frying pan. Serve with some tinned
peach slices, yogurt and some fruit juice, in order to have a correctly nutritious meal.
Porridge
This simple and easy breakfast recipe is healthy and nutritious and very cheap to make. All it requires is a handful of
oats and some water/milk. Mix them together, heat it up, wait and enjoy. Practice makes perfect. You will know how you
most enjoy it and what texture you prefer if you make it a few times.
Roast Root Vegetables
Another simple budget recipe, pop to your nearest supermarket and pick up some carrots, parsnips, potatoes, onion,
shallot and sweet potatoes. Chop these up lengthways into sticks, drizzle in olive and season. Bake in the oven for
45minutes to 1 hour at 180c.
Quite often you may find other vegetables that are a tasty addition to this vegetable dish. Try them out. Experiment.
Tomatoes for instance are a delicious way to add a little bit of extra flavour and texture to this dish.
Soup
Simply, go to your local store, and buy any vegetables that catch your eye. A mix of root vegetables makes for a hearty
winter soup, whereas carrot with a bit of coriander has a much more summery feel.
Dice the vegetables you have chosen and pop them in a pan (lightly fry them for extra flavour) with an onion and some
garlic for extra flavour. Then cover in stock; bouillon is great for making soups. Let it simmer and rest, and then bring
back to temperature to eat with some homemade rolls.
-The ultimate student meal, yes, but super healthy and good for you. The beans mixed with the bread makes up a
whole protein; and its one of the cheapest meals you can have. Open up a tin (low sugar, low salt) and enjoy on
toasted bread with a thin layer of margarine or soya spread.
Lasagna
An excellent healthy budget recipe, when served with a little green salad.
Fry up some mince with a chopped onion and carrots. Add some red wine, bouillon, chopped tomatoes and then
season. Add a bay leaf and simmer for 30 minutes. Meanwhile make a quick white sauce, melt a little bit of butter and
then add enough flour to bring it into a paste. Add some milk, and heat until it has thickened.
Start to layer the lasagne and the two sauces. Make sure the final one on top is the white sauce, and add a sprinkle of
cheese, and some sliced tomatoes. Bake in the oven for 40 minutes or until golden at 180c.
Curry
An inexpensive way of getting real flavour to your palette. Try adding different curry pastes to get different flavours.
Start by cutting up some chicken and onions. Fry these in a large pan until brown. Add some curry paste, coconut milk,
flaked almonds, chickpeas and desiccated coconut. Add a little water to get the right consistency. Simmer for 30 mins
with the lid of the pan left on. Add a little coriander and ginger for extra zing. Serve with rice and a little natural yogurt.
Omelette
A perfect way to eat eggs. Especially if you have some mushrooms, courgettes or tomatoes in your fridge. Mix up
2-3eggs, add a little salt and pepper, and add it to your frying pan full of fried vegetables. Add a little sprinkle of dried
herbs, like dill or mixed Italian. Wait, and serve with a slice of toasted wholegrain bread.
Pancakes
Perfect at any time of day, pancakes are a deliciously cheap meal. All you need is 4oz buckwheat flour, an egg and 1/2
pint of milk (soya/rice if you prefer). Mix them together, and start pouring into a hot frying pan. Serve with some tinned
peach slices, yogurt and some fruit juice, in order to have a correctly nutritious meal.
Porridge
This simple and easy breakfast recipe is healthy and nutritious and very cheap to make. All it requires is a handful of
oats and some water/milk. Mix them together, heat it up, wait and enjoy. Practice makes perfect. You will know how you
most enjoy it and what texture you prefer if you make it a few times.
Roast Root Vegetables
Another simple budget recipe, pop to your nearest supermarket and pick up some carrots, parsnips, potatoes, onion,
shallot and sweet potatoes. Chop these up lengthways into sticks, drizzle in olive and season. Bake in the oven for
45minutes to 1 hour at 180c.
Quite often you may find other vegetables that are a tasty addition to this vegetable dish. Try them out. Experiment.
Tomatoes for instance are a delicious way to add a little bit of extra flavour and texture to this dish.
Soup
Simply, go to your local store, and buy any vegetables that catch your eye. A mix of root vegetables makes for a hearty
winter soup, whereas carrot with a bit of coriander has a much more summery feel.
Dice the vegetables you have chosen and pop them in a pan (lightly fry them for extra flavour) with an onion and some
garlic for extra flavour. Then cover in stock; bouillon is great for making soups. Let it simmer and rest, and then bring
back to temperature to eat with some homemade rolls.
Healthy Recipes on a Budget
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