Who said you have to break the bank to eat healthily? By adopting new habits and betting on the right recipes, it is possible to keep (or regain) the line without spending a lot of money. Medisite reveals five-light and tasty recipes at a low price, validated by a dietician.
Contrary to popular belief, it is not necessary to spend a lot of money to eat varied and balanced. On the contrary, when you cook yourself and use only seasonal ingredients, you can even save money! Of course, it takes a little time and organization, but it’s worth the effort…
In the following pages, we present five slimming recipes that you can make with a small budget. These come from the food rebalancing application Make Me Healthy, co-founded by dietician Sarah Marin-Maire and Colette Friedrich.
How to eat healthy on a budget?
Keeping (or finding) the line without breaking the bank is quite possible. All you have to do is adopt a few good habits and use common sense. First step: choose raw products (fruits, vegetables, meats, fish, starchy foods…) that you will cook yourself. Opt for seasonal foods that are less expensive, tastier, and rich in good nutrients.
At the supermarket, compare prices, looking first at the price per kilo. Also, look at products equivalent to the bulk department. It will take you a little time at first but, little by little, you will know the cheapest references, to be preferred. Another tip is to buy products with a use-by date: usually, they benefit from a discount. Once at home, cook them quickly and put them in airtight boxes for the week.
Do not hesitate, also, to bring a shopping list to avoid compulsive shopping as much as possible. The ideal is to elaborate (at least in broad outline) your menu of the week in advance, in order to buy only the products you need for your recipes. Avoid waste by placing foods with the shortest deadlines towards the front of your refrigerator and freeze those you won’t have time to cook.
And now it’s time for gluttony! Through the following five recipes, we show you that it is possible to cook healthy and tasty dishes on a small budget.
Eggplant stuffed with chickpeas
Ingredients for 2 people:1 eggplants 1 clove of garlic 1 onion 1 can of chickpeas 50 to 70 g of dehydrated soy protein Tomato sauce without added sugar Olive oil Herbs of Provence Black pepper Salt
Preheat your oven to 180°.
Wash and cut eggplant in half lengthwise. Using a knife make notches, brush them with a little olive oil with a brush and bake for 20 to 25 min.
Place your serving of dehydrated soy protein in a small bowl of hot water for about 10 minutes.
Meanwhile, peel and chop the garlic clove and onion and sauté them in a saucepan with a teaspoon of olive oil.
Rinse the chickpeas if it is canned and add them to your saucepan.
Add the tomato sauce (or fresh tomatoes), soy protein, salt, pepper, and herbs of Provence. Let it simmer.
Take the eggplant out of the oven and dig it. Add the flesh of the eggplant to the saucepan and simmer. Taste to rectify the seasoning if necessary.
Stuff the eggplant with the mixture and enjoy!
Pan-fried mushrooms and spinach chakchouka way
Ingredients: Mushrooms Fresh spinach Garlic Olive oil Eggs (1 or 2 per person) Black pepper Salted soy sauce or tamari sauce Wholemeal bread
Wash and cut the mushrooms. Rinse the fresh spinach.
Place the mushrooms in a wok with 1 tablespoon of olive oil and 1 tablespoon of salted soy sauce, a little garlic, and cook for 5 min.
Halfway through cooking, add the spinach and mix. Also, add the eggs by digging a small well and cook over low heat without mixing.
When the white of the eggs is cooked and the yolk is still running, remove from the heat and add if you wish a little pepper on top. Enjoy with wholemeal bread.
Invisible zucchini cake
Ingredients for 2 to 4 people:3 zucchini 2 eggs 100 ml of vegetable milk or cow’s milk 30 g of Parmesan cheese 70 g of wholemeal flour 1/2 sachet of baking powder garlic salt, pepper from the mill
Preheat the oven to 180°C.
In a bowl, mix eggs, milk, half of the Parmesan cheese, wholemeal flour, yeast, garlic powder, salt, and pepper.
Wash and cut the zucchini into thin strips. Add them to the dough.
Pour the device into a silicone mold, sprinkle with the remaining Parmesan cheese and bake for 45 minutes. Enjoy hot or cold with a good salad.
Potato gratin with cashew cream
Ingredients for 3 people:600 g potatoes 50 g cashew nuts 1/2 onion 1/2 clove garlic 100 ml skimmed or vegetable milk 50 g grated cheese Ginger Nutmeg Parsley Salt
Soak the cashews the day before.
Preheat your oven to 200°C, thinly slice the half onion, and cut the potatoes into thin strips. Place everything in a gratin dish.
Mix in a blender the drained cashew nuts with milk, half clove of garlic, parsley, salt, ginger, and nutmeg.
Add the cashew cream to the potatoes and sprinkle with grated cheese. Bake for 40 minutes.
Pasta with broccoli and smoked trout
Ingredients for 2 people:160 to 200 g of dry wholemeal pasta Broccoli at-will 2 slices of smoked trout Garlic powder Olive oil Salted soy sauce Black pepper
Cook the pasta al dente, according to the time indicated on the package, then drain it.
Steam the broccoli florets. Cut them into small pieces.
Cut the slice of trout into small pieces.
In a pan add 1 tablespoon of olive oil, pour the pasta, add the pieces of trout and broccoli.
Mix and sauté over medium heat, with a tablespoon of salted soy sauce, pepper, and a little garlic powder. Taste to rectify the seasoning if necessary.