Simple, Healthy and Cheap Cooking

One-Pan Stewed Beans with Tomatoes and Spinach

Ingredients

2 (15-ounce, about 425.24 grams) cans cannellini beans, drained and rinsed

2 tablespoons extra-virgin olive oil

1 clove garlic, minced

1 container cherry tomatoes, halved

1/4 teaspoon salt

2 tablespoons water

3 packed cups of baby spinach

3 teaspoons lemon juice

Freshly ground black pepper, to taste

Method

1. Heat the oil in a large pan over medium heat. Add the garlic and mix in.

2. Add the tomatoes and salt and stir to combine. Cover with a lid, and cook until the tomatoes are soft, 4 to 5 minutes.

3, Stir the beans and add water into the tomato mixture. Cover and simmer for 2 to 3 minutes.

4. Add the spinach and stir in.

5. Turn the heat off and add the lemon juice and pepper.

Serve with seeded bread

Recipe Stars

Cannelli beans provide about 17 grams of protein and 11 grams of fibre per cup. They support digestion, blood sugar balance, and heart heath.

Spinach-derived phytochemicals have antioxidant capacity, anti-inflammatory properties, as well as anti-macular degeneration potential and neuroprotective functions.

Quote of The Day

We first make our habits, and then our habits make us.

---John Dryden

Hidden Vegetable Pancakes

Ingredients

1 1/2 cups of mixed whole wheat and half all-purpose flour

1 teaspoon baking powder

1/4 teaspoon salt

1 1/2 cups milk

3 beaten eggs

3 cups shredded veggies (For e.g. combination of zucchini, carrot and sweet potato)

Method

Preheat a pan over medium low heat.

In a bowl, mix together the dry ingredients. In a separate bowl, add the milk to the beaten eggs.

Add the wet ingredients to the dry and mix.

Stir in the shredded vegetables.

Add about a teaspoon of oil to your pan and heat.

Using a 1/4 measuring cup, pour the batter into the hot pan and spread evenly.

Cook for 2-4 minutes and then flip and repeat. When bubbles rise to the surface it's time to flip.

You may need to lower the heat after the first or second batch.

Recipe Stars

All vegetables provide key vitamins, minerals, and fibre. Sweet potatoes are an excellent source of anti-inflammatory antioxidants.

Zucchini contain flavonoids such as zeaxanthin, lutein, and carotenes which have many health benefits.

Quote of The Day

"Is the spring coming?" he said. "What is it like?"...

"It is the sun shining on the rain and the rain falling on the sunshine...”

― Frances Hodgson Burnett, The Secret Garden

Tuna Rice Bowl

Ingredients

Rice of choice (long grain is healthier)

Canned tuna in spring water

Avocado

Spanish onion

Lebanese cucumber

Grated carrot

eggs (either boil, scramble or fry eggs)

Greek yogurt (you can use mayonnaise for a less healthy option)

Dash of soy sauce

Method

1. Cook rice according to instructions.

2. While rice is cooking prepare eggs.

3. When rice is ready, divide into bowls.

4. Top each bowl with diced cucumber, grated carrot, avocado, drained tuna, sliced Spanish onion, the eggs and Greek yoghurt with a dash of soy sauce. (can add chilli flakes for extra oomph)

Recipe Stars

A daily avocado may improve a blood marker linked to heart disease (LDL).

Cucumbers contain high amounts of Cucurbitacin B which may help fight liver, breast, lung and prostate cancer.

Quote of The Day

There is a pleasure in the pathless woods,

There is a rapture on the lonely shore,

There is society, where none intrudes,

By the deep sea, and music in its roar:

I love not man the less, but Nature more

― Lord Byron

Broccoli Pesto Pasta

Ingredients

1 medium head of broccoli
Cashew nuts, ¼ cup
Fresh basil leaves 30g (1 oz)
Garlic, 1 clove
Lemon juice, 2 tbsp
Lemon zest of ½-1 lemon
Olive oil, ¼ cup)
Pasta, 300g (10.5 oz)

Parmesan cheese to serve

Method

1. Lightly steam the broccoli florets until just cooked.

2. In a food processor, combine the steamed broccoli, cashew nuts, basil, garlic, lemon juice, lemon zest, and olive oil. Blend until smooth.

Cook the Pasta until al dente.

Reserve some pasta cooking water.

Mix the pasta with the broccoli pesto, adding reserved pasta water as needed to achieve the desired consistency.

Serve with Parmesan cheese.

Recipe Stars

Sulforaphane is present in cruciferous vegetables, such as broccoli, when damage to the plant (such as from chewing or chopping during food preparation) occurs. Sulforphane has antioxidant and anti-inflammatory properties, as well as cancer prevention and improved heart health.

Quote of The day

Without debate, without criticism no administration and no country can succeed and no republic can survive.— John F. Kennedy

Cauliflower and Pea Alfredo Pasta

Ingredients (for two)

Cauliflower, 1 large head

Milk, 1 cup

Parmesan cheese, 1/2 cup

Fettuccine pasta, 4 ounces (approximately 113.4 grams)

Peas, 1 cup

Salt, pepper to taste

Method

Prepare the Cauliflower Sauce

1. Steam or boil the cauliflower until it is tender.

2. In a blender, combine the cooked cauliflower, milk, Parmesan cheese, and your choice of seasonings. Blend until smooth and creamy.

3. In a pot of boiling water, cook the fettuccine according to package instructions.

4. Add the peas to the pot during the last minute of cooking.

5. Drain the pasta and peas.

6. Combining the drained fettuccine and peas with the cauliflower sauce.

Recipe Stars

Cauliflower contains sulforaphane, which increases the liver's detoxifying enzymes, which may protect brain, eyesight, and help prevent cancer.

Peas contain lutein and zeaxanthin (carotenoids) which help protect eyes against harmful light (like ultraviolet rays) and free-radical damage.

Quote of The Day

A lie can travel half way around the world while the truth is putting on its shoes.

― Mark Twain

Chicken & Vegetable Sausage Rolls

Ingredients

1 cup of wholemeal breadcrumbs

500g chicken breast

1 egg (reserve a tablespoon of egg to brush pastry)

1 zucchini finely grated

1/2 onion grated

1/4 cup of chopped coriander

1/4 cup of chopped parsley

4 sheets of lower fat puff pastry

1 tbsp sesame seeds

Tomato or chilli sauce

Method

Preheat oven to 200 °C and line 2 trays with baking paper.

1. Add breadcrumbs, chicken and egg to the food processor, process until well combined.

2. Add mixture to a bowl and mix in the grated vegetables and herbs. Add seasoning.

3. Place one pastry sheet on a floured surface and halve. Spoon an eighth of the mixture lengthways across the centre of each piece of pastry.

4. Fold one edge of pastry over and tuck in beside filling. brush over edge with a mix of beaten egg and milk. Then fold over other side to make a roll, pressing down lightly to seal.

Brush with remaining egg and milk and sprinkle with sesame seeds.

Bake for 25-30 minutes, until lightly browned and cooked through.

Serve with sauce.

Recipe Stars

Apigenin found in parsley improves brain neuron formation and strengthens the connections between brain cells.

Coriander provides cardiovascular support, neuroprotection, and anticancer benefits.

Quote of The Day

No one can give you what you want if no one knows what you want, child — Miranda Davis

Tinned Salmon Patties

Ingredients

1 cup of cottage cheese

400g can of drained, pink salmon

1/2 cup of finely chopped red onion

2 tablespoons chopped parley

1 cup of finely grated carrot (medium)

1 tablespoon lemon juice

1 egg

1/4 cup of oat bran

2 tablespoons toasted sesame seeds

Method

1. Combine the salmon. cottage cheese, onion, parsley, carrot, lemon juice and egg and form into four patties.

2. In another bowl, combine the oat bran and sesame seeds, and roll the patties in mixture, Place in refrigerator for 30 minutes.

3. Cook in a non-stick pan in small amount of oil, turning once.

Serve with seeded bread, beetroot, lettuce and tomato.

Recipe Stars

Cottage cheese is high in protein content and low in calories.

Salmon contains protein, omega-3 fatty acids, vitamin D, B vitamins, and calcium.

Oat bran has soluble fibre which can lower cholesterol levels and improve digestive health.

Quote of The Day

Rather than love, than money, than fame, give me truth. Henry David Thoreau (Walden)