I hear a lot of people saying that healthy eating recipes are hard to come by and that they don’t eat healthy foods simply because they can’t afford them. I have always worked around a budget with everything I do, including buying raw ingredients for healthy food and I feel that it is not something that is difficult to achieve.
The key is to create a healthy eating plan that is sustainable and works for you for the long-term, this way it will develop into a good habit.
Let me share 5 low budget but decidedly healthy eating recipes to make your journey of health easier and tastier.
I admit this is an ultimate teenage meal, but it is an amazingly healthy one for just about anyone. The beans and whole grain or multi-grain bread give you loads of protein and is one of the cheapest healthy meals you can opt for.
Buy a tin of low-salt, low-sugar beans, warm them up in an oven or on the hob and enjoy them on toasted whole grain bread with a wee bit of low-fat butter or olive oil based spread.
Serve it with a bit of green salad and you have a winning low budget recipe. Sauté some mince with chopped carrots and an onion. Add some red wine and 400g of skinned, chopped tomatoes or a tin of plum tomatoes. Season with spices of your choice (cumin, cayenne and nutmeg are good) and add a bay leaf.
Allow the sauce to simmer for at least 30 minutes. Rustle up a quick white sauce with ½ pint of semi-skim milk, 1 oz of butter and 1 oz of flour. Layer the lasagna with the sauces. Tip stir the flour into the melted butter then gradually stir in the milk brought to room temperature. This will avoid the risk of the sauce becoming lumpy.
Sprinkle on top a handful of low fat cheese and a few chopped sun-dried tomatoes. Bake the lasagna in an oven for around 40 minutes at 180c and one of the best healthy eating recipes will be on your plate.
Eggs pack an amazing amount of protein and are great nutrition for anyone looking for a low-budget meal. Beat well 2-3 eggs and add a dash of salt and pepper. Heat a non stick frying pan, add a knob of butter and swirl to spread over the bottom.
Add the beaten eggs and cook for a couple of minutes ensuring the heat is not too high to burn the eggs. Add any vegetables you like, chopped tomatoes seasoned with Tabasco, honey and torn basil leaves are good. Firmer vegetables such as potatoes, zucchini, broccoli and peppers are best pre-cooked. Sprinkle with dried herbs like Italian mix or dill and serve with whole grain bread.
Of all the healthy eating recipes, I find this one very heartwarming. It is a perfect meal for any time of the day. Pancakes are delicious and cheap. Take 4oz of buckwheat flour, ½ pint of milk and an egg.
Tip - Add the egg to the flour in a bowl that is taller than wide. Gradually beat in the milk with a wooden spoon (never add the milk all at once or you will get a batter with lumps in)
The milk could be made of rice or soya if you like. Pour the mixture into a hot pan and flip the pancake to brown both sides. Serve it with low fat yoghurt, tinned peach slices and a glassful of fresh fruit juice. Lemon and honey is good too. A nutritious and well-balanced meal that is easy on the pocket.
For those who love their vegetables and still prefer to watch their pocket, this is a great recipe to try with lots of healthy vegetables Chop up a few potatoes, carrots, shallots, onions and parsnips lengthwise. Add tomatoes for texture and tang. Drizzle with some olive oil and season it well. Pop this into the oven for 40 minutes at 180c. Experiment with a mix of vegetables you like and you will know that a healthy meal is not too difficult to cook.
I was shown a delicious and very economical variation on this by a friend on a low budget with lots of mouths to feed.
Chop half a cabbage and 1 onion, then chop into matchsticks 1 carrot and 1 potato. Melt 1 oz of vegetable based spread into a large pan. Vegetable fats are best for this. Add all the vegetables, cover and simmer over a low heat, shaking the pan from time to time. When soft serve the dish with tomato ketchup.
Apart from the recipes we just looked at, you can also blend soups with fresh vegetables. Root vegetables are excellent for those cold winters and you can switch to carrot and coriander in the summer.
When it comes to healthy eating, let your creativity run wild.
Always keep a
healthy food list ready and try to use those recipes as often as you
can. My opinion- health is something you gift yourself and you can never
go wrong when you eat right.
Over the years I have put together several budget healthy eating recipes that are quick and easy to prepare. If you are looking for more recipe ideas, contact me and I’d be glad to share my recipes with you.