5 Simple and Affordable Healthy Meals

 

PORK AND FENNEL SAUSAGES

Pork, Fennel and Apple ‘Sausages’

A good home comfort meal – almost bangers and mash.

Serves: About 4   Time: 30-40 minutes

Ingredients: A kilo of pork mince, chopped spring onion, a tablespoon of fennel seeds, a grated apple, a teaspoon of apple cider vinegar (optional), a teaspoon of tamari (or soy sauce or liquid aminos),  salt and pepper. Depending on your quality of pork mince, you might need an egg to bring it together. See what you think.

Steps: Mix it all together in a bowl. Shape into sausages and lay on a baking tray. Bake for about 20 mins. We served ours with cauliflower mash and kumara/coconut cream mash. Yummy! Or, just serve it with your favourite veggies.

 Beet ‘n’ Beef BurgersIMG_4940

Wholesome, satiating beef patties with a touch of earthiness from the beetroot. And quick and easy too!

Feeds: About a family of 4   Time: 30-40 minutes

Ingredients: Beef mince (I used 1kg to feed a few plus leftovers for lunch), 1 grated beetroot – no need to peel, 2 eggs, chives, crushed or chopped fresh garlic, a few pinches of cinnamon, salt and pepper.

Steps: Thoroughly mix the ingredients together in a bowl. Make into patties with your hands. Either heat a pan with butter or coconut oil and fry on both sides until cooked through, or bake in the oven on about 180 degrees celsius for 20-30 minutes or until cooked through.

You can serve these however you like! I ate mine with brussels sprouts fried in butter, parsnip chippies, and a big dollop of homemade hummus. YUMMMM!

Enjoy. Experiment. Make it your own! 

 

IMG_4281Ginger Chicken 

I had Ginger Chicken countless times while travelling South-East Asia, and needed it when we got home. Ginger is one of those foods that I hated with a passion as a kid (ah, mum… did you put ginger in this?!), and can’t get enough of now.

Serves: 4ish      Time: About 30 mins

Ingredients: Coconut oil, a chopped onion, a fair bit of grated fresh ginger – about 5cms or more maybe, a crushed garlic clove or two, a finely chopped fresh chilli, a tablespoon of fish sauce, about a kilogram of chopped chicken breast (or whatever cut you prefer), finely grated zucchini and some baby spinach, salt and pepper.

Steps: Heat a generous amount of coconut oil on a low-medium heat in a frying pan or wok. Add onion, garlic, ginger, chilli and fish sauce, and saute (stirring) for a good 10 minutes at least. It will become soft and aromatic, but shouldn’t be browning. If it is, turn down the heat. Add your chicken and continue to stir until the chicken is almost cooked through. At this point, add grated zucchini and spinach, salt and pepper, and continue to stir until the chicken is just cooked and still juicy. I served mine with oven-baked kumara chips and steamed broccoli. Mmmm mmm.

Chicken and Bacon Mash Up 

Time: 25 minutes Serves: How long is a piece of string? Just up your amounts for bigger crowds!

Ingredients: Diced chicken breasts, thighs or leftover roast chook, any veggies from the fridge chopped into little bits, baby spinach, eggs, butter, salt and pepper.

Steps: Fry your chicken in a pan heated with butter until half cooked through. Add chopped veggies and continue to fry. Towards the end, add spinach, salt and pepper and then crack one or two eggs into the mix and stir until just cooked through. Serve!

*If you want a creamy consistency then add a dollop of cream cheese or crème fraiche and stir through at the end! A sprinkle of cinnamon goes nicely too.

*I shall add a photo of this once I get one!

Honey-Soy Chicken with Kumara Mash and Broccoli

Time: 25 minutes Serves: Again, make as much or as little as you want.

Ingredients: Whole chicken thighs – or chop them in half if they’re big ones, soy sauce, a touch of honey or rice malt syrup if you use it (fructose free), a half a teaspoon of Chinese five-spice olive oil or butter for cooking. Broccoli in flourets and diced kumara (sweet potato) – or your favourite veggies! Butter and a smidgen of milk, salt and pepper.

Steps: Half-fill two medium pots with water that you have already boiled in the kettle, and set them on the stove on a medium heat. Add your kumara to one and let it bubble away. Leave the other one for the broccoli in the last five minutes.

Mix the soy sauce, honey or rice malt syrup and Chinese five-spice together in a bowl. Add the chicken thighs and coat them in the mix. Heat a pan with butter or olive oil to a medium heat and add the chicken. Cook on both sides until cooked through. Don’t overcook it!

Five minutes before it is all cooked add broccoli to the boiling water and simmer for a few minutes until nicely softened. Drain your kumara, mash it up in the pot with some butter and splash of milk, salt and pepper. Serve your chicken with the kumara mash and broccoli on a plate and enjoy!

*Coconut cream is also a beautiful addition to kumara mash.

 *I shall add a photo of this once I get one too!

Tip: I often do not include exact measurements in my recipes, because I think it is so important (and enjoyable!) to feel your way and make it yours. This is how you learn to cook yummy real food with whatever you have on hand. Enjoy the process!

Next week’s blog post will show you how to make an easy and delicious curry from scratch, using the ingredients in your cupboard. Home-made curries are a fab go-to affordable healthy meal!

 

 

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