Tuesday, June 2, 2015

5 Healthy & Cheap Meals to Make When You are Broke

Is payday a little further away than you had hoped? Are you trying to stretch a few meals for the week? No worries. Here are 5 easy meals that you can make in abundance to feed the whole family! They are healthy and cheap as well.

5 Healthy Meals to Make When You are Broke

1. Simple Tuna Pasta Salad

  • 1 package whole wheat noodles
  • 1 can tuna, drained (9oz)
  • 1 cup plain Greek yogurt
  • juice of a fresh lemon (3 tsp)
  • 1/2 cup celery, chopped
  • 1/4 cup onion, diced
  • 1 tsp garlic powder
  • salt/pepper to taste
  1. Boil a pot of hot water and cook noodles according to packaging directions.
  2. Mash tuna with the yogurt in a large mixing bowl, adding in lemon juice and spices.
  3. Add in celeryand onion and mix well.
  4. Lastly, combine cooked pasta into the bowl with the tuna mixture and serve.
2. Basic Omelette

  • 2 eggs
  • salt/pepper to taste
  • cooking spray or oil for frying
  1. Crack the eggs into a small bowl and whisk. Add salt and pepper at this stage.
  2. Heat the oil over medium in a non-stick frying pan and pour in the eggs.
  3. After about a minute, sprinkle any fillings over half of the omelette and turn off the heat. You can choose anything you would like: cheese, ham, sausage, bacon, onions, mushrooms, spinach-etc. However, keep in mind the more ingredients that you add, the more your meal will cost.
  4. Use your spatula to flip one half of the omelette over the other and serve immediately.
3. Greek Couscous Salad

  • 1 package couscous, plain
  • 1 roasted red peppers
  • 1 container feta cheese (optional)
  • 1 container black olives
  • 1 small onion, diced
  • Greek salad dressing (as desired)
  1. Cook the couscous according to packaging directions.
  2. Set aside, fluff, and add in the peppers, olives, and onion.
  3. Top with feta and dressing as desired.

4. Lentil Soup

  • 2 tablespoons olive oil
  • 1 cup chopped onion
  • 1/2 cup finely chopped carrot
  • 1/2 cup finely chopped celery
  • 2 teaspoons salt salt
  • 1 pound lentils
  • 1 cup peeled and chopped tomatoes
  • 2 quarts chicken or vegetable broth
  • 1/2 teaspoon coriander
  • 1/2 teaspoon cumin
  1. Place the olive oil into a large cooking pan and set over medium heat.
  2. Once hot, add the onion, carrot, celery and salt and sweat until the onions. Cook until the onions are slightly transparent.
  3. Add the lentils, tomatoes, broth, coriander, cumin, and stir to combine.
  4. Increase the heat to high and bring just to a boil.
  5. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes.
  6. Using a stick blender, puree to your preferred consistency. Serve immediately.
5. Super Easy Vegan Chili

  • 1 tablespoon olive oil
  • 1 cup chopped onions
  • 3/4 cup chopped carrots
  • 1 cup chopped green bell pepper
  • 1 cup chopped red bell pepper
  • 3/4 cup chopped celery
  • 1 tablespoon chili powder
  • 1 1/2 cups chopped fresh mushrooms
  • 1 (28 ounce) can whole peeled tomatoes with liquid, chopped
  • 1 (19 ounce) can kidney beans with liquid
  • 1 (11 ounce) can whole kernel corn, undrained
  • 2 tbsp. garlic powder
  • 1 tsp. cumin
  • 1 1/2 tsp. oregano
  • 1 1/2 tsp. basil
  1. Heat oil in a large saucepan over medium heat.
  2. Saute onions, carrots, and garlic until tender. Stir in green pepper, red pepper, mushrooms, celery, and chili powder. Cook until vegetables are tender, about 6 minutes.
  3. Stir in tomatoes, kidney beans, and corn.
  4. Season with cumin, oregano, and basil.
  5. Bring to a boil, and reduce heat to medium.
  6. Cover, and simmer for 20 minutes, stirring occasionally.

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