Healthy food for an unhealthy budget

For many, January brings tightened waistlines and purse strings! YOURLifeChoices has three healthy meals that will taste as though you’ve spent a fortune.

Budget Banana and Bran Muffins

Makes 12

1 cup bran flakes
1 cup all-purpose flour
1 large, ripe banana, mashed
1/2 cup honey
1/4 cup milk
2 tablespoons low-fat margarine
2 tablespoons yogurt
1 & 1/2 teaspoons baking powder
1/2 teaspoon salt
3/4 teaspoon cinnamon

Preheat oven to 375 degrees.
Mix the bran flakes and milk in a bowl and set aside.
Combine the remaining ingredients in a second bowl and add the bran flakes and milk to this mixture
Stir for two minutes until well mixed.
Spoon the batter into a greased muffin tin, filling each cup 2/3 full.
Bake for 20 minutes until tops are springy to the touch.

Kate’s Kedgeree

kedgeree fish recipe comfort food

400g undyed smoked haddock
3 lemon slices
300ml low fat milk
3 hard boiled eggs, quartered
60g low fat margarine
1 finely chopped onion
2 teaspoons cayenne pepper (optional)
200g long grain rice
1L reduced salt chicken stock

Place the haddock, lemon and milk in a frying pan and simmer until cooked through, approx five minutes
Remove the fish and flake, removing any bones as you go along
Fry the onion in margarine for five minutes, then add the cayenne and cook for another two minutes.
Add the rice and stir to coat in the oil. Pour in the chicken stock and bring to the boil and simmer until the stock is absorbed and the rice is cooked. Don’t let the rice boil dry, add a little water if needed.
Add the fish and eggs and mix in carefully.

Carol’s Veggie Curry

veggie vegetable curry recipe food

200g pumpkin, peeled and chopped
1 carrot, sliced
1/4 cauliflower, cut in florets
1 can tinned tomatoes
1 can chickpeas, drained
1 onion, chopped
2 teaspoons minced garlic
2 teaspoons ginger
1 tablespoon oil
3 teaspoons curry powder
1/2 cup water

Heat oil in a large saucepan, add garlic and ginger and simmer for five minutes
Add tomatoes and curry powder and bring to the boil for two minutes
Stir in chickpeas, pumpkin, carrot, cauliflower and water.
Simmer for 20 minutes.
Serve with brown rice

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