Holly’s Healthy Meals for Under £3 (Part 2)

Healthy meals for under £3 – part 2

by Holly Stephenson, 3rd year nutrition student

Welcome back to part 2 of the quick, easy, and healthy recipe saga! I hope you’ve had a chance to try at least one of the recipes from part 1, and if so that they turned out as tasty as when I tried them out.

I love cooking, and I especially love bulk cooking as it’s so handy. I’m currently a student at the University of Leeds studying Nutrition, so you can imagine how convenient it is to come home after a long and tiring day to already have a meal waiting to be eaten. I usually tend to choose a day where I’m least busy, like a Sunday, to dedicate some time to prepare a few meals in advance, as I don’t always have the time during the week! Bulk cooking is so useful to do as it saves time, money, and effort, and reduces waste. On those days where you feel less motivated to cook and start to reach for those pesky convenience foods, you can just pop open your freezer and heat up a meal you’ve made earlier which will still be quick and easy, but also tasty and healthy too.

I’ve listed the last 3 recipes for you all to try out. Let us know on our social media how they turn out for you; send in your pictures and comments on what went well or what didn’t go so well, or any additions or modifications you may have made to make a particular dish your own.

Facebook: https://www.facebook.com/hullfoodpartnership/

Twitter: https://twitter.com/foodhull?lang=en

Instagram: https://www.instagram.com/hullfoodpartnership/

Don’t forget to have a little look at our Hull Food Charter– what is that, you ask? Have a look on our website or head to our Instagram page and look at the highlight labelled “Our Food Charter” to find out!

Chunky Vegetable Dhal – serves 4

Price estimate: £1.60

This hearty one-pot meal is low-fat, super easy to make and super healthy, and you can add in as many extra vegetables to make it as chunky as you like!

INGREDIENT	QUANTITY REQUIRED	SUPERMARKET QUANTITY	LIDL	TESCO	ASDA
Oil	1 tbsp	1L	£1.09	£1.10	£1.09
Onion	1	3 pack	49p	75p	50p
Garlic Garlic powder	1 clove 1/8 tsp	3 pack 1 glass jar	62p 65p	4 pack: 62p 3 bulbs: 48p (1 bulb: 16p) 70p	59p
Sweet potato	2 potatoes (around 400g)	1kg	94p	£1.10	£1.20
Red lentils	250g	500g	89p	£1.15	£1
Spinach	80g	Lidl: 240g Tesco: 250g Asda: 300g	85p	95p	85p
Ginger (fresh) Ginger (powder)	Thumb sized (around 29g)	Lidl: usually self-weighed Tesco: usually self-weighed Asda: 125g	32p / 100g (9p / 29g) /	35p / 100g (10p / 29g) 85p	45p 59p
Chilli (fresh) Chilli (powder)	1 ½ tsp	Lidl: 65g Tesco: 60g Asda: 60g 1 glass jar	47p (flakes) 49p	60p 85p	45p 59p
Turmeric	1 and ½ tsp	1 glass jar	55p	85p	59p
Ground cumin	1 and ½ tsp	1 glass jar	49p	85p	59p
Vegetable stock	600ml	Lidl: x12 Tesco: x10 Asda: x12	36p	40p	39p
Optional additions:
Spring onions (chop to serve when finished)	4	1 bunch	44p	55p	55p
Mushrooms	Approximately a quarter to a third of a pack	Lidl: 250g Tesco: 200g Asda: 250g	49p	90p	54p
Pepper	Approximately 1 pepper	1 loose	42p	45p	55p
Sweetcorn	Approximately a quarter to half a tin	Tinned 280g Frozen 1kg	37p 85p	325g: 35p 907g: 77p	326g: 35p 99p
Courgette	Approximately a third	Loose Per kg	£1.60 /kg	40p £2 / kg	45p £1.60 / kg
Aubergine	Approximately 1-2 handfuls of chopped	1 loose	49p	70p	80p
Total price for 1 meal: £1.60 (£6.38 for 4)
Total of the extras: £2.59 (65p extra per 1 meal)
Total without cupboard ingredients or extras: £3.89 (97p per 1 meal)

Cupboard ingredients: oil, turmeric, ground cumin, vegetable stock

MONEY SAVING TIP: buying 2 thumbs of ginger for 18p will allow you to double your recipe and create 8 meals! (80p per meal based on the total price without extras)

Added extras: any vegetables you love! Common veggies which are versatile in cooking are mushrooms, peppers, aubergine, sweetcorn, onion, and courgette. 80g of vegetables is equivalent to 1 of your 5 a day! You can add as high or low a quantity of any particular vegetable you fancy – the extras are just approximates to try balance out the ratio of vegetables.

Most in green total price for one meal (Lidl): £1.71 (£6.84 for 4)

Recipe origin: BBC Good Food (https://www.bbcgoodfood.com/recipes/spinach-sweet-potato-lentil-dhal)

Equipment:

Wide-base pan and lid

Prep:

Finely chop red onion
Crush garlic clove
Peel and chop thumb-sized piece of ginger
Finely chop chilli (if using fresh)
Peel and cut sweet potato into even chunks

Recipe:

Heat 1 tbsp of oil in the pan, and add the finely chopped red onion, cooking over a low heat for 10 minutes, stirring occasionally until softened.
Add the crushed garlic clove, the finely chopped piece of ginger and the finely chopped red chilli (if using) and cook for 1 minute. Then, add 1 ½ tsp ground turmeric and 1 ½ tsp ground cumin (and the chilli powder if you are using this instead) and cook for 1 minute more.
Turn up the heat to medium and add the chopped chunks of sweet potatoes, stirring everything together so the potato is coated in the spice mixture.
Prepare the vegetable stock. Tip in 250g red split lentils, 600ml vegetable stock and some seasoning (salt and pepper if desired).
Heat the liquid until it begins to boil (bubble), then reduce the heat, cover and cook for 20 minutes until the lentils are tender and the potato is just holding its shape.
Taste and adjust the seasoning, then gently stir in the spinach. Once wilted, top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve (if using).
Alternatively, allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox.

Tomato Omelette Pancakes – serves 2

Price estimate: £1.42

Who says all pancakes are unhealthy? Try these eggy pancakes and get your fill of something delicious and savoury but still feel like you’re treating yourself!

INGREDIENT	QUANTITY REQUIRED	SUPERMARKET QUANTITY	LIDL	TESCO	ASDA
Oil	2 tbsps	1L	£1.09	£1.10	£1.09
Garlic Garlic powder	2 cloves 1/4 tsp	3 pack 1 glass jar	62p 65p	4 pack: 62p 3 bulbs: 48p (1 bulb: 16p) 70p	59p
Eggs	4 large	6	89p	£1	£1
Chopped tomatoes	1 tin (400g)	400g	35p	28p	28p
Pepper	1	1 loose	42p	45p	55p
Optional additions:
Cider vinegar	1 tbsp	350ml	/	80p	98p
Wholemeal bread to serve	As many slices as you need	1 loaf (800g)	49p	36p	55p
Basil Or spinach	Approximately a handful	Lidl: 30g Tesco: 30g Asda: 20g Lidl: 240g Tesco: 250g Asda: 300g	35p 85p	70p 95p	50p 85p
Mushrooms	Approximately a handful	Lidl: 250g Tesco: 200g Asda: 250g	49p	90p	54p
Courgette	Approximately a handful of small chunks	Loose Per kg	£1.60 /kg	40p £2 / kg	45p £1.60 / kg
Total price for 1 meal: £1.42 (£2.84 for 2)
Total of the extras: £2.40 (£1.20 extra per 1 meal)
Total without cupboard ingredients or extras: £1.75 (88p per 1 meal)

Cupboard ingredients: oil

MONEY SAVING TIP: buying another pepper and another tin of chopped tomatoes for 70p will allow you to double your recipe and create 4 meals! (£1.06 per meal based on the total price)

Most in green total price for one meal (Lidl): £1.69 (£3.37 for 2)

Recipe origin: BBC Good Food (https://www.bbcgoodfood.com/recipes/omelette-pancakes-tomato-pepper-sauce)

Equipment:

Frying pan
Pan and lid (deep enough to hold chopped tomatoes and water)

Prep:

Thinly slice garlic cloves
Chop pepper into slices
Warm up 2 plates in the oven (only if desired – this will help keep the omelette pancakes warm whilst the others are cooking, but they can also be reheated in the microwave)

Recipe:

Heat the oil in a pan and fry the pepper and garlic for 5 minutes to soften them. Add the cider vinegar if using by the spoonful to the pan and allow it to sizzle away. Tip in the chopped tomatoes and then fill up a third of the empty can full of water, pouring this water into the pan. Cover the pan and leave the mix to simmer for 10-15 minutes until the peppers are tender and the sauce is thick.
Meanwhile, beat 1 egg with 1 tsp water and, if wanted, seasoning. Add a tiny amount of oil to a frying pan and heat the oil. Add the egg mixture to the frying pan and cook for 1-2 mins until set into a thin pancake. Lift the pancake onto a plate, cover it with foil to keep it warm and repeat with the other eggs. Roll up the pancakes onto warm plates, spoon over the tomato sauce and scatter with basil. Serve with wholemeal bread or a salad on the side if desired.

Spicy Mushroom and Broccoli Stir Fry – serves 2

Price estimate: £1.29

A lovely balance of vegetables in this colourful, versatile dish. Again, you can add whatever veggies you like to fill yourself up! If you aren’t a fan of spice there’s no need to add the chilli, which is why I’ve added it to the optional additions.

INGREDIENT	QUANTITY REQUIRED	SUPERMARKET QUANTITY	LIDL	TESCO	ASDA
Oil	1 tbsp	1L	£1.09	£1.10	£1.09
Garlic Garlic powder	1 bigger clove 1/8 tsp	3 pack 1 glass jar	62p 65p	4 pack: 62p 3 bulbs: 48p (1 bulb: 16p) 70p	59p
Medium egg noodles	2 nests	Lidl: 250g Tesco: 250g Asda: 300g	49p	£1	£1.50
Broccoli	1 small head	1 broccoli	82p	65p	65p
Mushrooms	250g	Lidl: 250g Tesco: 200g Asda: 250g	49p	90p	54p
Spring onions	4	1 bunch	44p	55p	55p
Vegetable stock	1 cube	Lidl: x12 Tesco: x10 Asda: x12	36p	40p	39p
Hoisin sauce	2 tbsp	190ml	/	£1.50	£1.48
Optional additions:
Soy sauce	2 tbsp	150ml	45p	65p	54p
Chilli Chilli powder	1 dried ½ tsp	Lidl: 65g Tesco: 60g Asda: 60g 1 glass jar	47p (flakes) 49p	60p 85p	45p 59p
Cashew nuts	Handful	200g	£1.72	£2.50	£1.80
Total price for 1 meal: £1.29 (£5.16 for 4)
Total of the extras: £2.64 (66p extra per 1 meal)
Total without cupboard ingredients or extras: £1.74 (44p per 1 meal)

Cupboard ingredients: oil, egg noodles, vegetable stock, hoisin sauce

MONEY SAVING TIP: buying another pack of mushrooms and another pack of egg noodles for 98p will allow you to double your recipe and create 4 meals! (77p per meal based on the total price)

Most in green total price for one meal (Lidl): £2.90 (£5.79 for 2) (I used the cost for Asda for the hoisin sauce)

Recipe origin: BBC Good Food (https://www.bbcgoodfood.com/recipes/spicy-mushroom-broccoli-noodles)

Equipment:

Saucepan
Frying pan or wok

Prep:

Break florets from broccoli
Thickly slice mushrooms
Finely chop garlic
Thinly slice spring onions

Recipe:

Fill the saucepan with water and put a stock cube into the pan, turning up the heat so it eventually begins to boil. After boiling reduce the heat and add the noodles. Bring the stock back to the boil and cook for 2 minutes. Add the broccoli and boil for 2 minutes more. Reserve a cup of the stock, and then drain the noodles and broccoli.
Add the oil to the frying pan or wok and heat. Add the sliced mushrooms and stir-fry them for 2 mins until they begin turning golden. Add the garlic, chilli flakes (if using) and most of the spring onions, and cook for a minute more. Tip in the drained noodles and broccoli. Add 3 tbsp of the stock and some hoisin sauce, then toss the mix together for 1 minute using a pair of tongs or 2 wooden spoons.
Serve the noodles scattered with cashew nuts (if using) and the remaining spring onions. Add a dash more oil to taste if you like.

Extra optional veg: baby corn, green beans, and pepper also go very well in a stir fry!

I hope you’ve enjoyed having a little look at the recipes and even indulging in something new. Here are some links to BBC Good Food recipe categories – they have LOTS of recipes for you to take advantage of and taste test, so give it a go!

It’s never a bad thing to incorporate more vegetables into your diet, so I’ve included a link to some good vegetarian recipes – don’t forget, you can add any extra ingredients that you like, such as meat, fish, or grains.

Links to other recipes:

Vegetarian: https://www.bbcgoodfood.com/recipes/category/vegetarian
Cheap and healthy: https://www.bbcgoodfood.com/recipes/collection/cheap-and-healthy
Quick and healthy: https://www.bbcgoodfood.com/recipes/collection/quick-and-healthy