In my first year of university I was bombarded with cookbooks claiming to be “budget friendly”, “student saviours” or “cheap and cheerful”, books which stayed in my cupboard on my first month of school never to be touched again.
It wasn’t that I refused to give the recipes a chance; believe me I tried (purely for my bank account not my health). I attempted the “Budget Bolognaise” and it couldn’t compete with my Mums. I tried the “Cheap Chunky Chilli” and it tasted like sawdust. Yes, the books did what they said on the packaging, they kept your bank balance down, but they really didn’t taste good.
Fed up and hungry, I decided to experiment with my meals, choosing whatever was on offer at the store, even if it meant trying new flavours. I soon discovered that a meal doesn’t have to break the bank to be both healthy and packed with flavour.
Here are some of my favourite breakfasts, lunches and dinners that will leave your body, your appetite and your bank account happy.
Note: My meals making two servings.
- BREAKFAST: Banana Split Breakfast (V)
This perfect alternative to a granola pot is fun and fast. It’s full of fruit and goodness yet gives you the same satisfied feeling as a not-so-healthy dessert! Use a soy or coconut milk yoghurt for a vegan alternative.
What you’ll need:
2 bananas
1 pot greek yoghurt/soy or coconut milk yoghurt
1 handful of granola
7-10 blackberries or strawberries
1 tbsp honey, dulce de leche or peanut butter (your choice)
1 tbsp strawberry jam
How to make it:
- Peel banana and chop lengthwise.
- Add a layer of yoghurt, then a handful blackberries or strawberries; chopped or whole (you could also try mango, pineapple and coconut.)
- Top with a drizzle of strawberry jam and a handful of granola.
- Add an optional spoon of honey, dulce de leche or peanut butter.
- Repeat with the other banana and serve immediately.
- LUNCH: Sweet Jacket Potatoes (Vg)
Sweet potatoes are great, they can be cooked in a million different ways, they’re pretty inexpensive, and they taste good. I was brought up on jacket (baked) potatoes, either with beans, tuna mayo, chilli or cheese. This vegan alternative has plenty of goodness and is super tasty.
What you’ll need:
2 medium sweet potatoes
1 can black beans, drained and rinsed
1 can sweetcorn, drained and rinsed
1 bunch spinach, stalks removed
1 bunch cilantro, chopped
1 diced tomato
1 diced onion
2 tbsp extra virgin olive oil/coconut oil
1 clove garlic, minced
1 smashed avocado
2 limes
salt and pepper to taste
How to make it:
- Preheat oven to 190 degrees C/375 degrees F, prick potatoes all over with a fork and cover with foil on a baking sheet, pop them into the oven for 45-60 minutes (I keep mine in a little longer as I like them really soft.)
- Using a medium sized sauce pan, heat the oil and garlic. After 2 minutes, once the garlic is fragrant, add spinach and stir. After 5 minutes, add beans to the spinach with salt and pepper to taste.
- Cut the avocados in half and scoop out the flesh into a bowl (discard the stone). Add half the lime juice. Using the back of a spoon, roughly smash the avocado until smooth. Add salt and pepper and squeeze lime. Set aside.
- Chop onions, tomatoes and cilantro, put them in a bowl and add a spoon of olive oil and 1 ½ lime juice. Mix together with salt and pepper.
- Remove potatoes from oven, cut in half. Top with spinach and beans. Sprinkle over cold sweetcorn, diced tomato, onion and cilantro, then add the smashed avocado.
- DINNER: Sautéed Chicken and Vegetables
You don’t have to sit over the stove for 3 hours to make a healthy, yet delicious meal. This is my go-to when I’m really hungry. It doesn’t take long and has a ton of veggies.
What you’ll need:
2 chicken breasts
1 onion
1 packet stir-fry style vegetables (carrots, snow peas, broccoli, bean sprouts)
1 red pepper
2 tbsp soy sauce
2 cloves garlic, minced
1 bunch fresh cilantro
2 tbsp olive oil/coconut oil
1 lime
salt and pepper to taste
How to make it:
- Set a large frying pan or wok to a high heat with oil.
- There are 2 options for cooking the chicken, the first (and personally preferred, but slightly longer) is to oven cook it on 200 degrees C/400 degrees F for 30-40 minutes then to chop it and stir in when adding the soy sauce. Alternatively, dice the chicken into 1 inch cubes and fry it off until browned slightly on each side. This should take 10-12 minutes. Set chopped chicken aside on a plate.
- Add the garlic and onion to the pan, stirring, until fragrant, for 3-4 minutes then add the remaining vegetables. Cook for 8-10 minutes on high heat or until it reaches a desired texture.
- Return the meal to the pan and add soy sauce, salt and pepper to taste and a handful of chopped, fresh cilantro. Stir through.
- Serve with lime and egg noodles, rice or alone.
- BREAKFAST: Egg and Avocado Crumpets (V)
I was so excited when I found “English-Style Crumpets” down the bread aisle (next to the “English Muffins”) at my local store here in Canada. Back in the UK I eat them a lot, either with cheese, marmite, or jam. They have flat bottoms and tops dotted with tiny holes. Once toasted, they make a great breakfast or snack. For something a little more filling but healthy; try crumpets with avocado and poached egg. I sometimes add a little pesto to the avocado for extra flavour.
What you’ll need:
2 British style crumpets
2 eggs
1 avocado
1 spoon pesto
sprinkle of parmesan cheese (optional)
salt and pepper to taste
How to make it:
- Fill a small saucepan with 2/3 water and bring to boil.
- Cut the avocados in half and scoop out the flesh into a bowl (discard the stone). Using the back of a spoon, roughly smash the avocado until smooth.
- Crack the egg into a small cup which can easily be lowered into the water. Simmer the water and create a whirlpool effect with a spoon, then lower the egg into the water, cook for 2-3 minutes for a runny yolk.
- Put the crumpets in the toaster, once they’ve popped up spread a layer of pesto then a spoonful of avocado onto them.
- Use a slotted spoon to remove the eggs from the water, carefully pat the egg dry on kitchen towel then put it on top of the avocado crumpets. Add salt and pepper and an optional sprinkle of parmesan cheese.
- LUNCH: Zucchini Arrabbiata Rotini (Vg)
Simple, tasty and cheap, this great dish can be served both hot or cold. You could change it around by adding mushrooms, red onions, olives, basil or even a splash of red wine.
What you’ll need:
1 can whole peeled tomatoes/chopped tomatoes
1 green pepper
1 white onion
1 clove garlic, minced
1 zucchini
1 ½ cups Rotini pasta (2 servings)
1 tbsp olive oil/coconut oil
salt and pepper to taste
How to make it:
- Chop the garlic and onion, dice the pepper and zucchini into strips.
- Add the garlic and onion to a medium sized saucepan with oil, stirring, for 8-10 minutes, or until browned, then add the pepper and zucchini.
- Chop the tomatoes in half and add to pan (including seeds), bring to boil and cook for 5 minutes then simmer for 30 minutes, or until sauce is thickened.
- Bring a large pot of water to boil, then add the pasta. Cook according to the package instructions, usually about 12 minutes.
- Remove from the heat. Drain the pasta and add it to the sauce.
- DINNER: Baked Stuffed Tomatoes with Lean Ground Beef
I love carbs. We need them in our diet as the main source of energy for our bodies. But I also know that, for me, the best time to eat them is for breakfast or lunch. I don’t like going to bed feeling really full so this carb-free meal makes a perfect supper.
What you’ll need:
2 large ripened tomatoes
1 clove garlic, minced
180g lean ground beef
1 onion
1 handful chopped cilantro
1 handful sliced mushrooms
2 tbsp grated parmesan (or mozzarella or cheddar cheese: optional)
1 tbsp olive oil/coconut oil
salt and pepper to taste
How to make it:
- Preheat oven to 200 degrees C/400 degrees F.
- Slice tops off tomatoes to make a lid. Scoop out pulp and seeds and drain off excess juice with sieve. Set aside pulp and chop it up a little.
- Add the garlic and onion to a medium sized saucepan with oil, stirring, until browned, for 8-10 minutes. Stir in the chopped mushrooms and beef. Cook until meat loses its pink colour, this should take around 6-8 minutes. Add in excess tomato pulp and drain off excess liquid.
- Place tomatoes securely in an oven dish. Fill each tomato with the beef filling and oven cook for 10-12 minutes. Cook lids by side or on top.
- Top with parmesan, or another cheese, and cilantro.
This is what I like to eat. It keeps me and my bank account smiling. I hope you find these recipes helpful and enjoy them as much as I do.
Holly Stark 
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