Cheap and healthy recipe ideas: Cabbage Pancakes

We asked the one and only Simon Toohey, MasterChef finalist, for some low-cost, low-waste nutritious recipe ideas. We love these!

Cabbage Pancakes

Cooking time: 30 minutes

Serves: 4

INGREDIENTS

• 200gms flour
• 100mls milk
• 100mls water
• ½ an onion, diced
• ½ cabbage, finely diced
• 2 slices of bacon, diced (optional)
• 100gms Tasty cheese
• pinch of salt and pepper

METHOD

• Chop the bacon up into small pieces. Fry the bacon in some oil until crisp, take out to drain.
• Blend the flour, milk and water together until it is a paint like consistency.
• Chop the cabbage into quarters from the stem then shred 2 of the quarters. Place the cabbage in the batter mixture.
• Chop onions into small rounds and put into the batter mixture.
• Add a big pinch of salt and pepper.
• With the pan on high, add 20ml of oil. Add a ladle of the mixture to the hot pan and cook until one side is golden. Flip the pancake and do the same on the other side.
• Top with tasty cheese, salt and other toppings of your choice.

FOOD FACT

• Cabbage is one of the oldest vegetables in the world and is jam-packed with vitamin c. In fact, one serving of cabbage will provide you with around 85% of your daily required vitamin c intake.

Cheap and healthy recipe ideas: Extreme Veggie Nachos

We love this nutritious take on a delicious all-time favourite!

Extreme Veggie Nachos

Cooking time: 30 minutes

Serves: 4

INGREDIENTS

• A splash of oil
• 1/2 onion, chopped
• 1/2 zucchini, chopped
• 1/2 bunch of kale, chopped
• 2 tomatoes, chopped
• 1 tin beans (any kind but kidney beans work best)
• 1tsp cumin powder (optional)
• pinch of salt and pepper
• 50ml water
• 1 packet corn chips
• 100gms tasty cheese (optional)
• 3 spoons sour cream or greek yoghurt

METHOD

• Put the vegetable oil in a pan on medium high, add the onion and cook until brown.
• Add the zucchini and cook for 1 min
• Add the kale and the tomatoes, cumin powder then the beans and water and heat until starting to boil.
• Turn the temperature down to a simmer and cook for 15min stirring occasionally as to stop it sticking to the bottom of the pan.
• Add a big pinch of salt and pepper.
• Place the corn chips on a plate, spoon over the bean mixture, add a sprinkle of cheese and a spoon of sour cream.

TIP

• Want to add an extra touch of nutritional tastiness? Mash an avocado and serve on top.

Cheap and healthy recipe ideas: Rainbow Hommus

We believe everyone should have access to healthy food. We asked our very own Emma Williams, registered nutritionist and coordinator of our Schools Food Literacy program – some tips to turning fresh produce into an easy, low-waste and low cost meal.

Rainbow Hommus

Cooking time: 10 minutes

Serves: 4

INGREDIENTS

• 1 can of chick peas, rinse and drain
• 2 tablespoons tahini
• 1/2 a lemon, juiced
• 1 garlic clove, crushed
• 1/2 teaspoon cumin powder
• Pinch of salt
• 1/3 cup olive oil
• 1/4 cup water
• 4 cups brightly coloured vegetables, sliced

METHOD

• Wash and slice your favourite fresh vegetables (rainbow combination of – celery, red/green/yellow capsicum, radish, carrot, cucumber, sugar snaps, and cherry tomatoes). Assemble on large chopping board.
• Place the chickpeas, water, salt, cumin, tahini paste, garlic and lemon juice in a food processor and process until combined (Can use a stick blender if you don’t have a food processor).
• Place hommus in a bowl, drizzle with extra olive oil and serve with rainbow vegetables.

FOOD FACT

• Each brightly coloured vegetable carries its own set of unique healthy properties and disease fighting chemicals called phytochemicals that help protect cells from damage. Kids will love creating and eating a rainbow!

Cheap and healthy recipe ideas: Leek & Veg Pasta Bake

Whether you’re looking for a cheap and healthy meal for the entire family, or keen to prep some lunches or dinners for the week ahead, our very own School Food Literacy program coordinator (and registered nutritionist), Emma has you covered!

Leek & Veg Pasta Bake

Cooking time: 30 minutes

Serves: 4

INGREDIENTS

• 1 tablespoon olive oil
• 1 leek, thinly sliced
• 3 garlic cloves, diced
• 4 cups vegetables (eggplant, mushrooms, capsicum, carrot, zucchini, tomato), diced
• 1 tablespoon tomato puree or tomato paste
• 2 cans tinned tomatoes
• 1 salt-reduced vegetable stock cub
• 1 cup fresh basil leaves
• 2 small handfuls grated cheese (tasty or cheddar)

METHOD

• Preheat oven to 180.
• Cook 1 packet penne pasta (as per instructions, see packet). Drain and set aside.
• Chop all vegetables into small cubes.
• Heat oil in a frying pan over low heat. Add the leek, garlic and vegetables. Cook for 5-7 mins until vegetables have softened.
• Stir in tomato puree, tinned tomatoes, stock cube and basil.
• Continue to cook on low heat for 10 minutes, stirring occasionally.
• In large baking tray spoon in vegetable sauce and add cooked penne. Combine well.
• Grate cheese on top.
• Bake in oven for 10 minutes until cheese melted.

FOOD FACT

• Leeks contain heart-healthy plant compounds shown to reduce cholesterol, blood pressure, and your overall risk of heart disease. Leeks are a good source of soluble fibre, which benefits ‘good’ bacteria in your gut, reducing inflammation and promotes digestive health.

TIP

• Add mince to create a veggie loaded Bolognese.
• Add tinned legumes to add protein.

Demand growing – but you can help

To meet the needs of hungry Victorians, Foodbank regularly analyses our requirements and develops future projections. Right now, we are seeing a heartbreaking increase in demand across all services – and we will only keep up with help from generous supporters like you.

Volunteer and charity organisations that call upon Foodbank for assistance, such as Theodora’s Cheerful Givers, are receiving more calls for help every week.

This registered charity operating in the Morwell and Frankston areas is dedicated to providing care and support to families and individuals enduring financial hardship, providing free cooked meals, frozen meals and food parcels every week of the year.

Founder Gina Poulos – Frankston City Council’s Senior Citizen of the Year 2020 – reports an alarming increase in demand. She says the rapidly increasing cost of living is putting immense pressure on Victorian families.

“It’s very worrying that so many people are struggling, especially families with little children,” Gina said.

“Last week, at one location we visit every Wednesday, we served a three course meal for up to 90 people – significantly more than the previous week. We’re also supplying 1400 frozen meals a week right across our region and up to Camberwell.

“I hear stories of people who haven’t eaten for days to make sure their children have enough food. There are people living in their car, relying on us for food hampers.

“Thank goodness we have Foodbank to call upon to help meet this need. Without their help, I can’t imagine how we would feed everyone who needs us.”