Healthy on a budget foods (my recipies)

[Cheri__1]

Hi, I just wanted to share so of my favorite madeup recipies that I found which taste great (to me at least) and cost less than $1 per serving.

Rice and lentils

1 tbsp oil ( I used olive oil)

1 very large onion ( it was about 1lb)

6 cloves garlic (half of a head)

1 terta pack low sodium chicken broth (900ml) (or water or vegetable broth is desired)

1 cup brown lentils

1 cup brown rice

Cut up garlic and oinions and cook in a medium pot with the olive oil until onions are clear and just turning brown. Then add the chicken broth (or which every you want to use) the lentils and the brown rice. simmer until the lentils are cooked and the liquid is absorbed (about 45 min the last time I made it).

This tasted good and 1 cup is 194 calories. Also brown rice and lentils together make a complete protein. This made 7 cups in total with 7 servings of 1 cup. It cost around $0.63 a serving ($4.38 total) when I bought everything at Walmart (it actually probably cost less than that as I did not weight how much a cup of lentils and a cup of rice weighed for the exact amount left in the bag. Also I live in Canada.

I am going to repeat a soup recipie that I have made earlier tonight and I will post that recipie tomorrow.

[tlmarmstrong]

Wow! That sounds really great. I'll be trying this next time we go shopping. Thanks!

-Terri

[HelenaFitbit]

This sounds really good! I will definitely try this on my crockpot 

[Chilimama]

If you wanted to increase the fiber and veggies, I might suggest adding diced celery and Kale.      

[Cheri__1]

Hello again so the soup turned out good as well. 

Orange soup

1 medium butternut squash ( it was about 2-3lbs)

1 sweet potato (orange flesh)

1 head of garlic (10 cloves)

1 tetra pack of chicken broth ( or liquid of some sort) (900ml)

1 cup of brown lentils (dry)

2-3 tbsp olive oil 

cut in half and scrape out the seed portion of the butternut squash. make a few slits into the upper fleshy portion. Cut the sweet potato in half and also make a few slits in the flesh. Put them all on a baking sheet and brush olive oil on them. Peal the garlic and wrap in some aluminum foil and put this on the baking sheet with the squash and the sweet potato. Put in a 350F oven taking the garlic out when it gets soft (20-30 min) and bake the rest until they are soft (about 1 hour total). 

Then I scouped out the sweet potato and squash. I this point I froze all of this (including the garlic) but you can continue on to the soup making if you want. I did it this way because the squash and sweet potato are on sale in the fall and I made alot of things with it becasue they went down to $0.90 per lb. 

Put the result from the previous steps into a large pot. Then add the broth, the lentils, and I added an additional 2 cups of water becasue it became too thick. simmer until the lentils become tender. 

This gave me 2 large containers full (about 9 cups) i put 1 in the freezer as I am jsut feeding myself. It is just under 200 calories per cup. and it cost less than $1 per cup but it is very filling and goes great with a sandwhich. 

You could also blend the soup if you want I have done it both ways and it is great both ways. You could also add an onion when you add the lentils I forgot to last night when I made it. 

[DominicJ]

A couple of onions, a couple of cloves of garlic, a tablespoon of oil, a tablespoon of some sort of spice mix, a couple of potatos, a couple of carrots and 500ml of water, fry the first four, simmer the rest, maybe a stock cube.

The tetra packs are quite expensive on my side of the pond, so I wouldnt waste one on a soup.

I blend it to make a thick soup rather than a chunky broth, so rice or lentil would have to be cooked on their own and added afterwards, but its a good solid base.

[Chilimama]

Hi, fellow fitness friends...

As you can see, you can make delicious soups by simply adding any
veggies and seasonings that you prefer. ( I usually cook Quinoa ahead and have
it in my fridge to bump up protein content of my veggie soups.) Remember..
we can control of our fitness destiny by making small positive changes
every single day! All it takes is little planning ahead.


Chilimama

[GisselleM]

Hey there @Cheri__1 those recipes are great! thank you for sharing them! I'll make sure to give them a try 

[ADP_Fit]

Very, very simple:  In a pan, fry chicken breasts with no oil or butter. Instead, add a couple of spoonfuls of Salsa.  Once cooked, slice the chicken into slivers, place it in a whole wheat or multigrain wrap or pita, add the remaining salsa from the pan, some fresh spinach, and top with shredded cheese. Occasionally, I will add some beans, but you can add almost anything you wish.

[AFChi]

I am vegetarian so I eat a lot of beans, lentils and quinoa which are all so cheap and can be bought in bulk.  I love to make soups in crockpot with broth, chopped onion, tomatoes, hot peppers, quinoa and lentil. Season to taste whatever I have on hand..basil, garlic powder, cayenne, etc I love spicy.  Delicious and so cheap

[swales]

Deffinatley going to be making this at somepoint 😛