Cheap and healthy recipe ideas: Eat Your Greens Salad

Looking for some delicious, low-cost recipes to whip up at home? We asked our in-house nutritionist Emma (who also looks after our Schools Food Literacy Program) to share some of her healthy, wallet-happy recipe ideas.

Eat Your Greens Recipe

Cooking time: 10 minutes

Serves: 4

INGREDIENTS

SALAD

• 4 cups any green vegetable (broccoli, beans, kale, spinach, beet greens, cabbage, brussel sprouts).
• Small piece fetta (100 grams).
• 1 cup fresh parsley, roughly chopped.

DRESSING

• 2 tablespoons olive oil.
• 1/2 lemon, squeezed.
• 1 teaspoon Dijon mustard.
• 1 clove fresh garlic, minced.

METHOD

• In a mug combine olive oil, lemon, garlic and Dijon. Set aside.
• Cut all green vegetable into same sized; medium-to-large chunks.
• Fill saucepan with water to just below the base of a steamer basket. Bring water to the boil.
• Transfer vegetables to steamer basket. Steam, covered, for 2-4 minutes until vegetables are crisptender.
• Place vegetables into large bowl. Crumble over fetta and drizzle over dressing. Serve warm.

FOOD FACT

• Broccoli is a nutritional powerhouse full of vitamins, minerals, fibre and antioxidants. It is an excellent source of vitamin C, with just 1/2 cup of cooked broccoli providing 84% RDI of Vitamin C.

Cheap and healthy recipe ideas: Grate Zucchini & Corn Fritters

Fritters are great for a cheap and healthy family dinner, or a quick and easy lunch while you’re working at home. With a little help from our School Food Literacy program coordinator, Emma, here’s a delicious, simple recipe for 3-veg fritters.

Grate Zuchini & Corn Fritters

Cooking time: 20 minutes

Serves: 4

INGREDIENTS

• 4 cups zucchini, grated.
• 1 corn cob, kernels removed
• 1 cup spring onion, finely chopped
• 1 cup self-raising flour
• 1 teaspoon cumin powder
• 2 eggs
• 1 tablespoon olive oil

METHOD

• Grate zucchini onto clean tea towel. Wrap towel around zucchini, and squeeze to remove excess liquid.
• In a large bowl, combine zucchini, corn, spring onion, flour, and cumin. Stir together until well combined.
• In a mug whisk eggs with a fork.
• Add eggs to fritter mixture and combine well.
• In a large frypan over medium- to-high heat, add olive oil. Scoop out a portion of mixture (small palm size) into frypan.
• Cook in batches (suitable for pan size) for 3-5 mins on each side, until golden brown. Serve with minted Greek yoghurt.

FOOD FACT

• Zucchini is rich in manganese, magnesium, lutein, zeaxanthin, and vitamins K and C — nutrients which contribute to healthy vision and may help to strengthen bones.

Cheap and healthy recipe ideas: Chickpea, Cauliflower & Pumpkin Curry

Looking for some low-cost and easy to cook dinner recipes? We’ve got your covered!

Chickpea, Cauliflower & Pumpkin Curry

Cooking time: 30 minutes

Serves: 4

INGREDIENTS

• 2 tablespoons olive oil
• 2 onions, diced
• 3 cloves garlic, peeled and diced
• 1/2 pumpkin, peeled and chopped into small cubes
• 1/2 cauliflower, chopped into florets
• 2 tablespoons Garam Masala powder
• 2 cans tinned tomatoes (or 4 cups fresh, roughly chopped)
• 1 can tinned chickpeas (drained and rinsed)
• 1 can coconut milk

METHOD

• In a large fry pan add olive oil, garlic and onions and fry for 3-5 minutes, stirring often.
• Add the Garam Masala. Cook for another 2-4 minutes, stirring well.
• Add tomatoes, pumpkin, cauliflower, chickpeas, coconut milk and 2 cups of water. Simmer on low heat for about 20-30 minutes.
• Serve on steamed rice.

FOOD FACT

• Pumpkin is high in beta-cartotene, lutein, zeaxanthin and C, which can help protect your eyes against vision loss and also can help boost your immune system.

Cheap and healthy recipe ideas: Lentil Casserole

From our Farms to Families Markets to our new school Cooking Classes Program, it’s our mission to ensure all Victorians 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.

Lentil Casserole

Cooking time: 30 minutes

Serves: 6

INGREDIENTS

• 1 tablespoon olive oil
• 2 garlic cloves, chopped
• 1 onion, diced
• 1 salt-reduced vegetable stock cube
• 2 handfuls grated cheese (tasty or cheddar)
• 2 cans tinned lentils (rinsed & drained)
• 3 tablespoons Kecap Manis
• 3 cups of vegetable (celery, tomatoes, capsicum, mushrooms, eggplant, carrot, zucchini), diced

METHOD

• Preheat oven to 170ºC.
• In a large frying pan add olive oil. Add garlic and onion. Cook for 2-3 mins.
• Add all vegetables, Kecap Manis and stock cube. Cook for 3-5 mins until softened.
• To a casserole/baking dish add lentils and spoon in cooked vegetable mixture. Combine well.
• Flatten down with back of spoon then grate over cheese. Bake in oven for 20 mins until cheese melted. Serve warm with your fav salad.

TIP

• Celery is a great addition to this casserole. By adding celery you will enjoy vitamin K, vitamin C potassium and folate. It is low GI and high in water content (95% water) meaning it supports healthy digestive tract and has a slow, steady effect on your blood sugar.

Cheap and healthy recipe ideas: Mushroom Frittata

Here at Foodbank Victoria, 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.

Mushroom Frittata

Cooking time: 30 minutes

Serves: 6

INGREDIENTS

• 1 tablespoon olive oil
• 3 cups mushrooms, roughly chopped
• 2 tablespoons fresh thyme leaves
• 2 teaspoons balsamic vinegar
• 1 cup cheese (feta, ricotta or cottage)
• 6 eggs
• 2 cups spinach (or any leafy greens- kale, beet greens, rocket), chopped

METHOD

• Preheat oven to 180 degrees.
• In a large bowl, whisk eggs. Crumble in cheese. Set aside.
• In a large frypan, heat olive oil and add mushrooms. Cook for 5-7 mins until softened.
• Add balsamic vinegar, spinach and thyme. Continue to stir for 1-2 mins.
• Take off heat at allow to cool for 5mins. Once cooled, combine mushroom mixture to egg mixture.
• Transfer to a small baking dish and cook in oven for 20-30mins.
• Serve warm or cold with your fav salad.

FOOD FACT

• Mushrooms are contain B vitamins, antioxidants, potassium and copper which are important for nervous system function and healthy bones.

Cheap and healthy recipe ideas: Green Fried Rice

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!

Green Fried Rice

Cooking time: 15 minutes

Serves: 4

INGREDIENTS

• 1 tablespoon olive oil
• 1 onion, diced
• 1 carrot, finely diced
• 1-2 tablespoons Kecap Manis
• 3 cups green vegetables (broccoli, beans, zucchini, cabbage), finely diced

METHOD

• Cook 1 cup rice (see packet instructions), set aside.
• In a large frypan, add olive oil and onion. Cook for 2-3 minutes.
• Add green vegetables and carrot, cook for 3-4 minutes.
• Add rice and Kecap Manis, stir through until combined.
• Serve & enjoy!

TIP

• Save time by using 2 packets of pre-cooked rice. 1 packet of precooked rice = $1.50.

FOOD FACT

• Green vegetables are a rich source calcium, iron, magnesium, antioxidants and vitamins, particularly vitamins A, C and K. These nutrients are important for nervous system function and may help alleviate stress and promote a good night’s sleep.

Cheap and healthy recipe ideas: Sweet Potato Wedges

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!

Sweet Potato Wedges

Cooking time: 40 minutes

Serves: 4

INGREDIENTS

• 3 sweet potatoes
• 2 tablespoons olive oil
• 1/2 teaspoon sea salt
• 1 teaspoon sweet paprika

METHOD

• Pre-heat oven to 180 degrees.
• Wash and dry sweet potatoes (no need to peel).
• Cut in half, then slice length ways into wedge shaped pieces.
• In a large bowl, add olive oil, sweet paprika and salt. Add sweet potatoes & coat well.
• Place sweet potatoes in a baking tray and cook in oven for 30-40mins until golden brown.
• Serve with herb & garlic yoghurt dip.

Herb & Garlic Yoghurt Dip (optional)

• 2 teaspoons fresh thyme
• ¾ cup Greek yoghurt
• 1 cloves fresh garlic, finely dice
• ½ lemon squeezed

FOOD FACT

• Sweet potatoes contain fibre and antioxidants that contribute to a healthy gut. Also rich in betacarotene and anthocyanins, that may improve eye & skin health.

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.