Healthy Eating on a Budget
Christmas has been and gone and now a lot of us are looking at our waistlines an and making healthy changes for the better this new year. How can you do this on a student budget? Well it is possible, have a look at these cheap and tasty recipes that wont break the bank or your trouser buttons!
Easy Sausage and Bean Hotpot
- 2 large potatoes, peeled and thinly sliced
- 6-8 sausages Can be substituted for Vegan sausages
- 1 large onion
- 2 tins baked beans Or other beans in tomato sauce
- 1 red pepper
- 1 tin sweetcorn, drained Could swap for other tinned veg, e.g. peas
- 1 tin green beans, drained Or fresh
- 1 teaspoon tomato puree
- 1 teaspoon paprika
- Salt, pepper and other seasoning to taste E.g. a pinch of brown sugar or a splash of Worcestershire
- Serves 6-8 can be portioned and reheated
Heat a little oil in a large frying pan over a medium heat.
Look the sausages in the pan for around 10 minutes until sausages are browned all over. Remove and set aside.
In the now empty pan add the chopped onion and cook for a few minutes until translucent.
Add in the paprika and stir for 30 seconds.
Add in the peppers and fry until softened – about 4-5 minutes.
Stir through the tomato purée for 30 seconds.
Add in the tins of beans, green beans and sweetcorn.
Cut up the sausages into bite-size pieces and add them back to the pan.
Mix well and season. You could add a pinch of brown sugar, a splash of Worcestershire sauce, or even some Marmite. Allow to simmer.
Meanwhile, pre-heat the oven to 180 degrees. Peel and cut up the potatoes into thin slices.
Spoon the sausage & bean mixture into a large baking dish and top with the sliced potatoes. Season with salt and pepper and brush or spray with a little oil, or melted butter.
Bake until the potatoes are golden and crispy – around 30-40 minutes.
Super Easy Vegan Chilli
- 1 onion, chopped
- 3 peppers
- 1 sachet of chilli con carne mix Mix of salt, chilli powder, cumin, garlic powder and oregano
- 1 400g can of kidney beans
- 1 or 2 400g cans of chopped tomatoes (depending on desired consistency)
- Serves 4
Chop up the peppers and onion – either diced for a smooth chilli, or into larger chunks if you prefer chunky chilli.
Add a few sprays of FryLight (or oil) to a wok or frying pan and heat.
Add the onion and peppers, and cook until softened.
Add the beans, tomatoes and spice.
If you don’t have a ready made spice mix, you can season to taste with a mix of salt, chilli powder, cumin, garlic powder and oregano.
Cook for 15 mins, or until the chilli thickened and the ingredients are soft.
Serve with rice, tacos, nachos, salad or whatever you fancy.
Microwave Soy Salmon Noodles
- 1 salmon fillet (about 120g/4½oz)
- 2 tbsp orange juice, fresh or from concentrate
- 1 tbsp soy sauce
- 1 tsp honey
- 1 nest of noodles (about 60g/2¼oz)
- 2 tbsp frozen peas
- 1 spring onion, finely sliced (optional)
- 2 tsp sesame seeds (optional)
- Serves 1
Put the salmon in a microwaveable bowl. Pour over the orange juice and soy sauce and drizzle over the honey. Microwave for 4 minutes, turning halfway through. Rest in the microwave for a minute before removing, taking care as it might spit.
Put the noodles in a microwaveable bowl, cover with boiling water and microwave for 5 minutes, or until cooked to your liking. Add the peas and set aside for a few minutes until the peas have defrosted. Drain the water.
Place the salmon on top of the noodles and pour over the sauce. Sprinkle with spring onions and sesame seeds, if using.
Recipe tested using a 800W microwave.
Easy 2 Ingredient Yogurt Flat Bread
- 250 g plain full fat Greek Yogurt
- 250 g self raising flour
- Oil for rolling out
- Serves 8
Mix the Greek yogurt and flour together in a large bowl, then leave to rest for 20 minutes at room temperature.
Divide the dough into 8 and roll into 8 balls.
Heat a small non-stick frying pan over a high heat and roll out your first flatbread to about the side of a side plate – use a little oil on the work surface to stop the dough sticking.
When the pan is really hot, lay the flatbread in the pan and cook for 20 seconds, or until the flatbread is covered in brown spots (but not burnt!!)
Flip the flatbread over and cook on the other side for a further 20 seconds, or until covered in brown spots and cooked through.
While the first flatbread is cooking, roll out the second flatbread so it is ready.
Put the cooked flatbread on a plate and repeat the process, until all the flatbreads are cooked.
Make them into mini pizza or eat with chicken and salad and hummus
Crème Fraiche Tuna Pasta Bake
- 1 tin of tuna
- 4/5 Tbsp of Crème Fraiche
- 1 Bell Pepper
- 1 Spring onion
- 1 tin of sweetcorn
- Grated cheese
- Pasta approx. 200g
- Salt and pepper
- Serves 2-3 and can be reheated for lunch.
Boil the pasta.
Chop the spring onion and pepper, and stir fry off for approximately 5 minutes.
Add the crème fraiche, tuna and sweetcorn.
Add grated cheese to taste.
When pasta is cooked, drain and mix with the tuna mix.
Add salt and pepper to taste.
Sprinkle with cheese and bake in the oven, if wanted.
10th January, 2022
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