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You are here: Home / Archives for Vegetarian meals

Healthy Meals On a Budget

November 20, 2020 by Louise Symington | Last Modified: December 14, 2020

What are healthy meals that beginners can cook on a budget?

In this blog post you will discover three healthy recipes that you can make with few ingredients for almost nothing. We’ve plenty of quick on the budget meals that will nourish you and your family.

What is a healthy recipe?

As a nutritionist I often get asked by friends and family ‘is this dinner healthy?

So what do we mean by ‘healthy’? To get all the nutrients we need to stay well we need to eat a really wide variety of foods, especially plant foods.

Eating at least 30 different fruit and vegetables throughout the week keeps our digestive health in good condition. And this is important for all generations – young and old. It’s more than about feeling comfortable ‘downstairs’.

Gut health plays an important role in our immune system. And it’s now more than ever we need to support this. As well as fibre, fruit and vegetables also contain lots of healthy nutrients which help with concentration, energy levels and weight control. This is good news for any students who are studying for long periods of time and sitting down!

I would suggest (but also recommend) to choose recipes that are plant rich as these are a really strong foundation to a healthy meal. Such meals don’t have to be vegan –  any meals which have a high proportion of vegetables are a great choice.

If you have young children, exposing them to a wide range of vegetables at every meal will teach them lifelong healthy eating habits.

Other food groups you need to include to make the meal ‘balanced’ are:

Fat – this food group has a ‘bad’ reputation but moderate amounts  of ‘natural’ sources of fat are needed for good health. Fat gives the food ‘mouthfeel’ and keeps you satiated.

Make sure you include some butter/cheese or plant fats such as avocado/oils/nuts and seeds for a well balanced recipe.

Protein – this food group is often referred to as the ‘building blocks of life’. Proteins are needed for muscle repair and other important health roles in the body. Obvious sources are meat, fish and eggs but tofu, quorn, soya mince, beans, lentils and other pulses are great sources too. 

Carbohydrates – these starchy foods are digested slowly to give your body (including your brain) a constant supply of energy. Try to go for wholemeal or whole grain varieties for  extra fibre needed for gut health.

What can I eat that’s healthy and within budget?

A good basis for a healthy meal that’s really cheap are jacket potatoes (even try jacket sweet potatoes for change) with protein fillings and a side of veg/salad. Pasta dishes also make a healthy family favourite as they tend to be filling and easy to cook.

If you want to make pasta dishes a bit healthier, use recipes which include foods that offer health benefits such as olives or pine nuts and always serve with plenty of veg or a side salad.

What should I make for dinner on a budget?

The great thing about plant foods is that compared to meat and meat alternatives, they are relatively cheap and healthy!

Peas, beans, pulses and lentils are a brilliant protein source as is tofu. If you’re in a rush you can buy them canned. 

To save even more money you can get them dried.  You just need to be prepared and soak them the night before.

Planning ahead is key when cooking on a budget. You will be amazed at how much nutritious protein you get from dried pulses. It means you can form the basis of your meals for pennies!

Eggs are also a really affordable healthy source of protein. If your budget can stretch to free range or organic eggs these are a good option if you’re concerned about animal welfare.

It’s true – there are some cheap meats available such as bacon, sausage and economy chicken breast.  But the quality of this type of protein isn’t great – you’re better off having a well balanced vegetarian or vegan meal.

Generally speaking, ‘loose’ vegetables are cheaper than the pre-prepared veg that are plastic wrapped. So buying them loose will save you money as well as the environment.

Yes, a bit more time is needed in the kitchen to prepare the vegetables. But this is where the advantage of batch cooking comes in and/ or you can always freeze some of your pre-chopped veg such as onion and garlic to have to hand for another recipe at a later date.

You may be wondering how to get/buy healthy produce.

Here are some places:

  • Farmer’s market
  • Greengrocers
  • Supermarkets
  • Box delivery (share with housemate, colleague, friend?)

Sometimes buying frozen or tinned vegetables works out cheaper than buying ‘fresh’. It’s still as good for your health –  in many cases the nutrient content is the same, if not better. 

Quick and healthy dinner recipes

I’ve chosen the following recipes as they are so EASY to make, only have a few steps and use relatively little equipment. Importantly, they are also very healthy. 

Vegetable bake

Ingredients

  • 6 eggs
  • 1 tbsp oil, preferably olive oil
  • 2 small red onions, sliced
  • 1 red pepper or orange pepper, deseeded and cut into chunks
  • 150g mushrooms sliced or button mushrooms
  • 2 courgettes, sliced
  • 3 tbs chopped flat parsley or sprinkle of mixed dried herbs

Method

  1. Preheat the oven to 200C/Fan 180C/Gas Mark 6. Put all the vegetables in a square baking tray or roasting tin, add the oil, salt and pepper and toss well to mix. Roast for 15-20mins or until golden and tender.

2. Whisk the eggs or beat with a fork in a bowl. Stir the parsley and eggs into the roasted vegetables tray and return to the oven for a further 10 mins or until the egg is set. 

3. Leave to cool in the tin for 5 mins before cutting into wedges and serving warm with new potatoes/jacket potatoes or a hunk of bread. 

Jacket Potato and Vegetable Chile (Serves 4)

This recipe works all year round. It makes either a light dinner or substantial lunch. 

Jack potato and vegetable chile served with tomato lettuce
Jack Potato and vegetable chile with tomato lettuce

Ingredients

4 large jacket potatoes (or equivalent), cooked in microwave or oven    

For the filling:

  • 1 1/2 tablespoons vegetable oil
  • 1 small onion, peeled and diced
  • 1 teaspoon vegetable stock powder or ½ veg stock cube crumbled
  • 1 red pepper, de-seeded and diced
  • 2 large tomatoes, diced
  • 1 large can (400g) red kidney beans (use the beans and the water)
  • 1 teaspoon chilli powder
  • 1 teaspoon dried mixed herbs 

Method

1. Heat the oil in a large pan, add the diced onions and bouillon powder and fry, stirring all the time, until the onions soften.

2. Add all the other ingredients and simmer gently, stirring regularly, for about 10 minutes until all the vegetables are soft.

3. Serve over cooked jacket potatoes. 

What should you eat when you’re really broke?

One of my favourite plant foods is the humble British pea. Why? It’s a vegetable that is cheap, nutritious, versatile and as it’s from the UK it has a low environmental footprint.

Peas contain important nutrients like protein and folate and they are a great source of fibre. I’ve suggested this recipe below as it’s  easy to make, very low in cost and  super healthy. 

You can get pasta very cheaply – even more so if you can buy in bulk rather than the little 500g packets. 

This is important to think about if you’re trying to stretch out your money on a budget. As this recipe is versatile you can use different ingredients depending on what you have in the cupboard. 

Healthy Easy Peasy Pasta  (serves 2)

Ingredients

Pasta shapes (preferably wholewheat) 200g

Frozen peas 

150 g or approx 2 cupfuls

2 tbsp grated cheese (Parmesan or vegetarian/vegan cheese alternative), leave  a few shavings for serving

½ teaspoon Italian dried herbs 

4 tbsp Greek yogurt (you can also try whole yogurt or plant based plain yogurt) or 3 tbsp cream cheese mixed with 1 tablespoons milk

  1. Cook the pasta following the packet instructions, adding the peas for the final few minutes. 

2. Drain, leaving 2 tbsp water in with the pasta and toss with the rest of the ingredients. 

3. Season to taste

4. Serve with parmesan shavings while the sauce is hot. If you leave the pasta to sit, it will soak up the sauce. 

5. Add a side salad or portion of mixed frozen vegetables to help you get you reach your 5 /day of fruit and vegetables

Hope you enjoyed reading this. Just try any or all of the three healthy recipes (above) and if you like then share it with family and friends.

Happy eating!

Filed Under: Recipes Tagged With: Vegetarian, Vegetarian meals

Batch Meal Plan: Black Bean & Zucchini

September 27, 2019 by Eve | Last Modified: September 8, 2020

weekly-Meal-Plan

Our main ingredients for this week’s batch meal plan are black beans and zucchini since they are in prime season! Plus, they are a healthy food option. This week’s five meals tend to be a little more southwestern in nature though they are not necessarily spicy. Most of the recipes this week serve 4, except the first day which makes enough for 8. Any leftovers can either be brought for lunches or frozen. Since zucchini & black beans are currently in season you should be able to purchase them for cheap. Here is a breakdown of the weekly batch meals:

5 Days of Dinners

  • Day 1 – Chicken Tortilla Soup
  • Day 2 – Veggie & Shrimp Kabobs
  • Day 3 – Black Bean & Veggie Baked Tostadas
  • Day 4 – Sweet Potato Turkey Chili
  • Day 5 – Crockpot Shredded Chicken Tacos

Click on the batch meal plan below to see a larger version:

What is a Batch Meal Plan?

Our batch meal plan is a five day dinner plan with one comprehensive ingredient list and simple directions for prepping all the food so for the reminder of the week you will be able to quickly make the dinners. By having one grocery list you will be able to save money by purchasing in bulk and you can easily see all the ingredients in one list. The one day of batch prep saves a lot of time because you do all the chopping, peeling, and washing on one day rather than before starting every meal. Batch meal planning is a great way to save money and time!

Filed Under: Meal Plans Tagged With: Vegetarian meals

To Peel or Not to Peel Carrots? – Pros & Cons

August 17, 2015 by Eve | Last Modified: September 24, 2020

Should I peel my carrots

Should or do you need to peel carrots?

Every time I have carrots in my kitchen I instinctively take out the peeler and peel the skins.

Why peel carrots?

Because it is what my mom and grandma did when they were in the kitchen.  Do your parents and/or grandparents do the same?

Is this a necessary step? Why do some people peel them before cooking? It seems that peeling carrots takes away their goodness.

Let’s find out more.

Do you have to peel carrots?

I would say no if they’re organic, but this is a personal opinion. You don’t have to follow me. It also depends on what you are going to do with them.

But let’s first look at some carrot peeling facts …

PROS to Peeling

  • Removes dirt, pesticides, and possible wax coating.
  • It gives the carrot a “fancier” appearance.
  • You can use the peels to feed pet rodents, make a broth, or use them in your compost pile.
  • Some winter carrots have a tougher skin, which is removed when peeling.

CONS to Peeling

  • Reduces the intake in Vitamin A, C and niacin.
  • Removes some of the phytonutrients which are stored in the skin.
  • The more you peel, the less food you have to eat.
  • It takes valuable time away from dinner prep.
  • Peeling purple skin carrots causes it to look like every other orange carrot.
  • The skin makes for a rustic look and is lost when peeled.

Rainbow Carrots

Discover more about carrots

Whether you are going to eat your carrots peeled and/or unpeeled, you’ll most likely get the daily recommended vitamins but also a good amount in fibre.

Try to eat them raw, cooked or steamed, and why not use the edible veg in smoothies, morning or afternoon homemade juices.

Carrots also are very tasty in cakes, soup or snacks, dipped in some hummus.

Overall, I don’t see any real evidence as to why you should peel your carrots. In the future, I will not be peeling mine, but instead, I will give them a good scrub to remove excess dirt. Be sure to also remove the green leaves before storing as they will suck all the moisture out of the carrots and make them wilt faster.

Decision time

The winner? 

I’d pick: Organic carrots = Not Peeled.
Some people don’t really care about it and just buy/pick the conventional carrots (maybe cheaper) and peel them.

Decide which method (of the above) is better for you.

Enjoy your carrots! 🙂

Filed Under: Lifestyle Tagged With: Vegan, Vegetarian, Vegetarian meals

10 Ways to Eat More Fruits & Vegetables

August 5, 2014 by Eve | Last Modified: September 23, 2020

Eat-More-Fruits-Veggies

How to Eat More Fruits and Veggies

[Updated & edited by Paul – 02 Sept. 2020]

In our household we love fruit and vegetables. In fact, I’ve even grown to love spinach, swiss chard and kale, veggies that I just couldn’t bear as a child.

We like to eat fruit and steam cook our veggies (probably the best way of keeping nutrients in) almost every single day. Eating the recommended five a day of fruit and vegetables is a no brainer.

Motivational moment: You just need to remember that these fruit and veggies will improve your mental and physical health and transform your life for ever.

To help you out, here are some of our best tips (from our nutritionists) on packing more fruit and vegetables into your diet.

Adults who exercise moderately should eat on average 2 cups of fruits and 3 cups of greens daily (big handful).

I know that 5 cups of fruits and vegetables can be overwhelming if you aren’t use to eating that much, so here are a few ways to trick yourself into eating more…

  • SLICE – Sliced fruits are visually more appealing which will make you subconsciously grab one and another and a few more!
  • PRE-PACKAGE – Cut up your vegetables and put them into individual sized baggies for a quick on the go snack.  Use tupperware boxes that fit well in the fridge for a few days.
  • DRINK – Make healthy banana smoothies. You can add any of these: carrots, celery, spinach, kale, kiwi, oranges, melon, grapes and/or pomegranate, etc.
  • SUBSTITUTION – Serve protein such as chicken or fish over veg instead of rice or pasta. Try cauliflower rice!
  • MIX IT IN – Try adding two portions of vegetables to spaghetti sauce, chilies, or lasagna.
  • ADD ON TOP – Add small fruits to the top of your cereals, oatmeal, waffles, ice cream, etc.
  • DIP IT – Ranch dip for veggies or caramel for fruit can be a great treat to help you eat more of your five-a-day.
  • CHEESE – Add cheese to the top of any vegetable to make it a little easier to eat.
  • SNEAK IT IN – Shred or peel carrots or zucchini and then add it to meatloaf, hamburgers, or meatballs.  Also, puree cauliflower, squash, or bell peppers and add them to sauces, mashed potatoes, or pot pies. The kids would never know!
  • MAKE IT FUN – Eating fruits and vegetables is so much easier when it is fun and exciting.  On barbecue day grill peaches, pick and add dice veggies to skewers, or make creations such as ants on a log  (peanut butter stuffed celery with raisins on top).

Here are a few more important tips.

Grab a Kitchen Aid or a Vitamix machine and start cooking and saving time. Whether you’re making multi-vitamin smoothies to start the day or preparing the evening sauce, you will be saving hours (of chopping ) but also getting your daily intake in no time.

I have become widely known as Mr smoothie but also a cost-conscious, juicing and/or blending enthusiast.

How do you like your fruit & vegetables?

Filed Under: Meal Plans Tagged With: Pasta sauces, Vegetarian meals

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ABOUT THE BLOG

Fruitnveggie.com is a blog all about fruits and vegetables. It in neither vegetarian nor vegan based (though many of the recipes will fit into these categories), but will appeal to anyone eating less meat and increasingly putting fruits and vegetables at the center of a meal.

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DISCLAIMER

The content presented here has two purposes: a) educational and b) informational. Also, note that our content has no intention to provide you with medical and/or replace the recommended treatment advice.

We always aim to give genuine, honest content to our readers/viewers and as such you are advised to consult your own doctor and/or qualified dietatician or nutritional professionals regarding specific diets.

Please note that neither Fruitnveggie nor the contribuitors/publishers of this content will take responsibility for any health consequences after users or persons following the blog recipes in this educational content.

To our readers and all users of the content, and in particular those under medical prescriptions, note that it is highly recommended to first consult your own doctor/physician before beginning or adapting any diet or supplement program. Thank you.

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