OUR TOP 5 EASY NUTRITIOUS MEALS TO COOK ON A BUDGET

Updated: Aug 1

As the world is slowing down and we are encouraged to stay in, there has never been a better time to have some fun in the kitchen. Here we have compiled a list for you of our top 5 nutritious and easy meals you can make at home on a budget. Each of the ingredients can be found at either of our Alive locations or online.


Eggs in Purgatory


This is a versatile dish that can be eaten for breakfast, lunch, or dinner. This is a great dish for travelers to have in their arsenal because these ingredients are usually common all over the world. Eggs in Purgatory has a robust spicy tomato flavor and is perfect with toast or tortillas.


Cook Time: 25 minutes

Serves: 2 people

Ingredients:

  • 2 tbsp extra virgin olive oil

  • 3 tbsp chopped onion

  • 2 garlic cloves minced

  • 5 - 6 peeled tomatoes

  • 1/4 tsp chili flakes

  • basil leafs

  • 4 eggs

  • salt and pepper to taste

Instructions

  1. Take a medium sized skillet and drizzle with olive oil over medium heat.

  2. When the oil is simmering, add the onion and sauté for 1 -2 minutes until slightly soft.

  3. Add garlic and chili flakes and continue to sauté until garlic is cooked through, another 1 minute.

  4. While onion and garlic are sautéing, pour the tomatoes into a bowl and mash them up with a fork.

  5. Once onion and garlic are finished cooking, pour tomatoes into the skillet.

  6. Add ½ water to the sauce.

  7. Season with salt and pepper to taste.

  8. Cook 10 -15 minutes or until it has thickened.

  9. Add basil to sauce and stir.

  10. Crack an egg into a small bowl. Create space in the cooking sauce and pour the egg into the space. Do this for each egg.

  11. Cook the eggs in the tomato sauce partially covered for about 5 minutes or until the whites are set, but the yolks still runny.

  12. Top the eggs with additional pepper and basil if desired.

  13. Serve with toasted bread and enjoy

https://www.epicurious.com/recipes/food/views/eggs-in-purgatory



Mexican Stuffed Sweet Potato

We love this recipe because it is equally nutrient dense as it is flavorful. This recipe gives 2 options for cooking sweet potatoes, in case you do not have an oven. In addition to the recipe you can add many toppings from your fridge such as avocado, yogurt, or lime to make the recipe your own.


Cook Time: 15 - 40

Serves: 2 people

Ingredients

  • 2 large sweet potatoes

  • 1 tbsp olive oil

  • ¼ cup chopped onion

  • ½ cup cooked quinoa

  • 1 tbsp chili powder

  • 1 tsp cumin

  • 1 cup drained & rinsed black beans

  • ½ tsp smoked paprika

  • Salt and pepper to taste



Instructions

Microwave option

  • Poke potato 3-4 times with a fork and place on a microwave-safe plate. Microwave 5 minutes and turn halfway through. If it is not tender, continue microwaving for 30 second increments.

Oven Option

Preheat the oven to 250ºC. Place sweet potatoes on a baking sheet and prick with a fork. Place in the oven and bake for 40 minutes.


Other ingredients

  1. Place oil in a large skillet. Saute onion and pepper for 5 minutes until tender.

  2. Add quinoa, black beans and spices into the skillet and cook for 2 - 3 minutes.


To Finish

  1. Slice sweet potato into half and top with skillet mixture.

  2. Additional salt, pepper, lime, cilantro, or avocado can be added for taste.

https://www.joyfulhealthyeats.com/easy-vegan-black-bean-stuffed-sweet-potatoes/



Chickpea Coconut Curry

This is a quick and easy curry that is protein packed and super creamy. If you haven’t made curry before this is a great first curry to learn. It can be served with your choice of grain such as quinoa, rice, toast, etc.


Cook Time: 15 minutes

Serves: 2 people


Ingredients

  • 400g chickpeas

  • 200ml coconut milk

  • 1/4 onion, chopped

  • 2 garlic crushed cloves

  • 1 tsp turmeric

  • 1 tsp cumin

  • 1/2 tsp chilli

  • Juice of 1/4 lemon

  • Drizzle of maple syrup or honey

  • Salt & pepper to taste


Instructions

  1. Heat 1 tbsp of oil in a large skillet on medium heat

  2. Sautee the onions for 5 minutes.

  3. Add the crushed garlic, turmeric, cumin, chilli and coriander and a little water to create the paste.

  4. Then add chickpeas, coconut milk, lemon juice and maple syrup.

  5. Cover and bring to a quick boil, then lower the heat and leave to simmer for 5-10 minutes.

  6. Season to taste with salt and pepper.

  7. Enjoy served with rice, pita, or bread.



Tofu Basil Stir Fry


This is a tangy and delicious stir fry that excites the taste buds and is nutritious for your tummy. It can be paired with rice, noodles, pita, and an egg can be added on top for extra richness.


Cook Time: 20 minutes

Serves: 2 people

Ingredients

  • 225g extra-firm tofu, cubed.

  • 2 tsp soy sauce

  • 3 tsp lime juice

  • 1.5 tbsp brown sugar

  • 1.5 tbsp coconut oil

  • 5 large garlic cloves

  • 1 inch ginger finely chopped

  • 1 large red pepper sliced

  • 1.5 tbsp polenta or cornstarch

  • 1 tsp sesame oil

  • 1/2 cup basil

  • salt to taste



Instructions

  1. Press tofu with an iron pan or something heavy for a few minutes. It is important to get moisture out so the tofu can best absorb flavors.

  2. In a bowl whisk together soy sauce, lime juice, brown sugar and sesame oil. Place the sauce aside.

  3. Once the tofu is pressed, chop it into tiny cubes. Add it to a bowl with salt and toss with cornstarch.

  4. Heat a cast iron skillet on medium heat. Add the coconut oil and polenta coated tofu into the pan.

  5. Let the tofu become lightly browned and crisp for about 7 minutes with 1 or 2 flips.

  6. Then add the chopped garlic, ginger and red pepper. Stir and cook for 2 to 3 minutes until ginger-garlic starts changing color.

  7. Slowly stir in the mixed sauce. Mix and cook for 30 seconds or so until all the tofu is well coated with the sauce.

  8. Remove pan from heat and mix the chopped basil.

  9. Serve with jasmine rice or noodles of your choice.

https://www.cookwithmanali.com/tofu-basil-stir-fry/



Chia Seed Pudding


This is a super simple breakfast option with little ingredients or prep time. Chia seed pudding is a great source of protein and fiber to keep you full throughout the morning. This recipe suggests adding bananas as a topping but you can add many different ingredients that may be in your cupboard such as cacao, coconut flakes, cinnamon, cardamom, berries, mint, yogurt, or even your favourite cookies etc.


Serves: 1 person

Prep Time: 5 minutes then sets overnight

Ingredients:

  • 2 tablespoon chia seeds

  • 1/2 cup coconut milk or milk of choice

  • 1 teaspoon honey or other sweetener, optional

  • 1 bananas

  • 1x tablespoon of coconut flakes

Instructions:

1. Pour ingredients into a jar and mix well. Let settle for 2-3 minutes, then mix again until all clumps are smooth.

2. Place a cover over the jar and store in the fridge overnight. (or for at least 2 hours)

3. Enjoy it topped with your favorite fruits, cacao, or yogurt.


https://www.jaroflemons.com/chocolate-banana-chia-seed-pudding

ABOUT THE AUTHOR Colleen Grady is a is a 500HR yoga instructor, bohemian fashionista, jetsetter, and soul searcher. She is currently living in Bali working as wellness blogger and graphic designer. You can check out her blog at www.mindbodycolleen.com or her design business at www.studioshakti.com


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