Healthy Recipes on a Budget for Family 

 September 5, 2017

By  James Patricia

There are some healthy recipes on a budget for the family. You can try to prepare, eat, or serve for good health.

A delicious quick and easy recipe

Preparation time: 20 min

Cooking time: 10 min

Ingredients for 3 to 4 people :

500 g fresh green beans
2 cloves garlic
2 tablespoons oil
3 tablespoons soy sauce
1 tablespoon of wine vinegar
1 teaspoon of sugar
1 tablespoon sesame seeds

Preparation :

Wash the green beans under cold water.
Remove them by removing the ends on each side.
Peel the garlic cloves and cut them in half to remove the germ.
Crush the flesh with the garlic press.
In a wok, heat the oil and sauté the garlic 1 min.
Add the green beans then pour the soy sauce, vinegar and sugar.
Cover and cook for 5 to 10 minutes over medium heat (cooking time depends on the size of green beans, add 2 to 3 tablespoons of water if bottom hangs).
Pour the sesame seeds and mix well.
Serve hot.

“Frittata” of courgettes

Unlike the omelet, the ingredients of a “frittata” are mixed directly with the eggs and not added inside the omelet.
Preparation time: 15 min

Cooking time: 30 min

Ingredients for 6 people:

2 tbsp olive oil
1 tablespoon of garlic and parsley
6 small courgettes
6 large eggs
2 tablespoons grated Parmesan cheese
2 tbsp fresh marjoram
3 tbsp of rapeseed oil
1 pinch of salt [optional]
pepper to taste


Prepare the zucchini: slice them into slices 3-4 mm thick.
Heat olive oil over medium heat in a frying pan. Add the base of garlic and parsley. Add the zucchini slices. Cook uncovered 5 min over medium heat, stirring frequently. Season with salt and pepper, cover, and cook over low heat for about 7-8 min or until zucchinis are tender but still al dente. Break 2 eggs directly into the pan, stir with a wooden spoon and cook 2 min over medium heat. Remove from fire.
In a large bowl, beat the remaining eggs slightly, using a fork. Stir the zucchini mixture to the eggs in the bowl. Add the Parmesan cheese and the chopped marjoram. Salt and pepper. Mix well.

Heat rapeseed oil on high heat in a non-stick skillet. Pour in the whole, ensuring uniform distribution. Using a spatula, gently lift the periphery and push towards the center. This way, after 3-5 min, you will have formed a crust on the bottom. Reduce heat to medium-low and continue cooking gently until browned (about 15 min).

Shake the pan once in a while to ensure that the frittata does not adhere. When it’s firm, it’s time to turn it around. If you are worried, just finish cooking by placing the frittata under the oven grill.

In order to turn the frittata easily, first, lift the rim with a spatula and then cover the pan with a sufficiently large dish or flat lid. Leave covered for 2 minutes so that the moisture thus trapped favors the detachment of the frittata.

Hold the pan with one hand and its lid on the other, and spill it all at once, so that the frittata is in the lid. Return the pan to the heat and gently slide the frittata. Cook over medium heat for about 5 min.
Slip-on a serving plate and savor!

Do you want to know more read >>>  5 Foods that give Energy and Stamina

Fruit tofu curry

An original vegan recipe to serve, for example, with basmati rice.
Preparation time: 10 min

Cooking time: 25 min

Ingredients for 4 people:

1/2 onion, finely chopped
2 garlic cloves, finely chopped
1 apple, peeled and quartered
4 slices of pineapple (canned, for example), cut into bite-sized pieces
2 bananas, small, cut into bite-size pieces
300 g watermelon, cut into bite-size pieces
2 tbsp curry powder
1 cup (250 mL) vegetable stock, low in salt
440 g firm tofu, diced 1.5 cm
3 tbsp of rapeseed oil
85 ml unsweetened coconut milk
1 pinch of salt [optional]
pepper to taste [optional]


Finely chop the onion and garlic. Peel the apple, cut into quarters, remove the heart and grate. Cut the slices of pineapple, banana, and watermelon into bite-size pieces. Reserve fruit and juice from the pineapple box.

Heat half the oil in a skillet over medium heat. Stir in onion and garlic 3-4 min until translucent. Add the apple and cook 3-4 min until tender. Add the curry and sauté for 1 min. Wet with broth, and 3-4 spoonfuls of pineapple juice. Cover and simmer for about 15 min, stirring occasionally.

Cut the tofu into cubes of about 1.5 cm and compress them lightly in absorbent paper to remove excess moisture. Heat remaining oil over medium heat in another heavy-bottomed pan. Make the cubes sear without squeezing, stirring, until golden, 4-5 min. Transfer the cubes into the curry sauce. Pour in the coconut milk, bring to the boil, salt, and pepper. Keep warm to a very gentle heat.

Add the pieces of banana and pineapple (without the watermelon) to the pan used for tofu and fry quickly 2-3 min. Add a little oil if necessary.
Serve the tofu with its sauce, add the fruit with the pieces of watermelon topping.

Garlic base and parsley

– 1 bunch (100 g) fresh Italian parsley
– 3 cloves garlic
– 9 tbsp olive oil (enough to cover)
Use only leaves of parsley, and not their stems, too hard. Thoroughly wash and squeeze these leaves, and finely chop them with the garlic cloves. Place this mixture in a jar. Cover with oil, thus preventing contact with air (the amount of oil indicated below is given as a reference). Close with a lid and refrigerate immediately.

Soba noodle salad with peanut sauce

A salad is rich in fiber, potassium, and vitamin A.

Preparation: 20 minutes

Cooking time: 10 minutes

Ingredients for 4 people:

180 g of soba (dry noodles)

2 c. to s. of rice vinegar

2 c. to s. soy sauce (low in sodium)

1 C. To c. of rapeseed oil

100 g grated carrots

80 g red cabbage

80 g of green cabbage

150 g of soya beans

Ingredients for the peanut sauce:

70 g of natural peanut butter

1 green onion or shallots

1 C. to s. vegetarian oyster sauce

1 C. to s. freshly grated ginger

3 c. to s. of pressed lemon

65 ml of water

1 C. To c. sugar

1 C. To c. of spiced sriracha sauce (optional)

Preparation :

Cook the noodles in a pot of boiling salted water, about 4 min or according to the instructions on the package. Drain, rinse with cold water, and drain again. Transfer the noodles to a large bowl and add the rice vinegar, soy sauce, and oils. Mix well.

Meanwhile, prepare the vegetables: grate the carrots and thinly sliced ?? the two kinds of cabbage with the mandolin.  In a saucepan of boiling salted water, cook the edamame 3-4 min, until tender. Drain and set aside.

For the peanut sauce, put all the ingredients in the bowl of a food processor. Mix until a homogeneous sauce is obtained. Transfer sauce to a bowl, cover and refrigerate until ready to serve. Transfer noodles to each bowl, then add vegetables and edamame. Serve with peanut sauce as an accompaniment.

Lemon Semifreddo with Berries

In Italy it is called “Semifreddo” (meaning “half-cold”) any dessert served cold but not frozen. Here is a cold mousse with lemon and its red fruits.
Preparation: 30 min

Waiting time: 2 to 8 h

Ingredients for 6 people:

2 large eggs
65 mL lemon juice
100 g of sugar
0.1 g of salt
190 mL of whipping cream 35%
110 g frozen or fresh raspberries
30 g sugar, for the grout
60 g of blueberries
1 tbsp Cointreau [optional]


Oil a large hinged pan or individual ramekins.
Separate the whites and egg yolks in two separate bowls. Mix the egg yolks in the first bowl with the lemon juice and about a quarter of the sugar.

In the second bowl, whisk the whites with a beater. When the whites begin to lather, add the salt and continue to beat until a creamy consistency is obtained. Gradually add the remainder of the sugar and continue to rise the whites until you obtain a fairly firm and satiny meringue, about 7-8 min.

Pour the cream into a third bowl and put it in the snow with the mixer. Then add this whipped cream and whites into the egg yolk mixture of the first bowl, folding very gently with a spatula.

Pour the mixture into the large pan or into the ramekins. Cover with a plastic film and put in the freezer for at least 2-3 h in the case of ramekins or 8 h in the case of the mold.

Preparing the raspberry coulis

Pass the raspberries through a fine sieve, applying pressure with a spatula to extract as much juice as possible and eliminate the seeds. Place the fruit in the mixer cup, add the sugar, and the Cointreau (optional). Mix well until a smooth sauce is obtained. Refrigerate.

When serving, unfold the mold and place the foam on a serving plate. If ramekins are used, place them upside down on individual plates. In this case, to facilitate demolding, about 2 cm of hot water can be poured into a basin and immersed in the bottom of the ramekins for 1 min.
Garnish the mousse with the blueberries. Pour a few spoonfuls of grout over each serving and serve.

Cheese-cake vegan and gluten-free

A recipe idea to surprise your guests or your family.
Preparation time: 15 minutes
Cooking time: 8 minutes
Rest time: 4 hours

Ingredients for 6 people:
– 40 g of pecans
– 20 g of grated coconut
– 20 g of the cocoa grater
– 10 dates
– 7 c. To s. of coconut oil
– 2 avocados
– Lime juice (3 lemons)
– Lime peel
– 30 g of agave syrup

Preheat oven to 150 ° C.
Place the pecans and the grated coconut on a plate covered with greaseproof paper. Bake for 8 min.
Pit the dates.
In a blender, mix the pecans, grated coconut, dates, cocoa grater, and 1 tsp. To s. of coconut oil.
Put the sanded dough evenly in two tart molds, let stand in the refrigerator.
Cut the avocados in half, remove the core and the skin.
In a bowl or food processor, put 6 Tbsp. To s. coconut oil, both avocados, lemon juice as well as zest and agave syrup and mix.
Put the mixture on the dough and let stand for at least 4 hours.

Ginger Syrup

This syrup can flavor fruit salads. You can also add a spoonful to a glass of iced tea or sparkling water to turn into refreshing summer drinks.
Preparation: 5 min

Cooking time: 10 min

Waiting time: 2 h

Ingredients for 250 ml of syrup:

250 ml of water
130 g sugar
50 g grated ginger


Mix the water, sugar, and grated ginger in a saucepan. Bring to a boil, then stir until sugar is dissolved. Simmer 10 min, stirring 2-3 times. Remove from heat and let cool about 15 min. Pour the syrup through a sieve to remove the pieces of ginger.

Collect the syrup in a glass jar with a lid. Put in the refrigerator for at least 2 hours before pouring over a fruit salad.

Lemon Polenta Cake

A gluten-free, milk-free cake, but rather sweet. To be tasted with parsimony, therefore.
Preparation time: 15 min

Cooking time: 30 min

Ingredients for 12 servings:

125 ml of rapeseed oil
200 g sugar
100 g of semolina/corn flour
5 g of baking powder
3 large eggs
2 pressed lemons
65 g icing sugar


Preheat oven to 180 ° C. Cover the bottom of a 25 cm pan with a removable bottom of parchment paper and lightly oil the rest of the pan.

Grind the sugar in a coffee grinder, until a finer texture is obtained. The sugar should not be as fine as icing sugar. Reserve in a bowl. Grind the almonds and reserve them in another bowl.

In a large bowl, beat sugar with oil, about 5 min. Until the mixture is pale and whipped. In another bowl, combine ground almonds, polenta and baking powder. Add the almond mixture to the sugar and oil mixture, alternating with the eggs. Mix until a homogeneous mixture is obtained.

Pour into the pan and place the pan in the center of the oven. Cook about 30-35 min. Check cooking with a toothpick. Remove from the oven and let cool in the pan.

Meanwhile, mix the lemon juice and the icing sugar in a glass or Pyrex container. Bake in a microwave oven at maximum power until sugar is dissolved in lemon juice. Pour this syrup over the cake, allow to cool before removing it from the mold. Serve.

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