Healthy Cooking Class: Healthy budget meals for the traveller

With the price of food rising, eating healthily while trying to stick to a budget can be challenging. But with a little planning and some useful tips, buying and preparing delicious healthy food on a budget is not as hard as it may seem.

Today’s workshop educated the students on smart eating tips for healthy eating on a budget and preparing and cooking a delicious healthy meal for under $10.

10462717_289070961263686_4668626250441835660_n

The recipe for today was Chilli Con Carne.

Chilli con carne

Whats so good about it?

Lean beef and beans are a great source of protein. Whenever the body is growing, repairing or replacing tissue, protein is involved. Veggies such as carrot, capsicum and tomato add antioxidants to help nourish and boost your immune system. Avocado contains the antioxidant vitamin E and it’s also a good mono-unsaturated fat that’s acts as an anti-inflammatory which is perfect after a good training session in the gym.  A touch of chilli can help spike your metabolic rate and stimulate digestion.

Chilli Con Carne

10488390_289071111263671_5718188593672170701_n

Ingredients

1 onion, finely diced
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 large grated carrot
2 sticks sliced celery
250 g lean mince (beef, chicken, game meat are all great) 
1 red capsicum, chopped
2 tablespoons tomato paste
400 g tomato puree
400 g cooked red kidney or adzuki beans, drained
125 g cherry tomato, halved
100 g baby spinach leaves
1 avocado, chopped
1 bunch coriander, chopped
1 lime
Chopped red chilli to taste

Sauté onion carrot and celery for 3 minutes until softened.
Add the spices and mince and cook through for 5 minutes until the mince is browned.
Add the capsicum, tomato paste, tomato puree and beans.
Pour over 1-2 cups of water
Simmer over a low – medium heat for 30 minutes until thick.
Season with ground pepper and a little salt add cherry tomato.
Fold in spinach and coriander just before serving.
Spoon into bowls,  top with chilli to taste, avocado and a squeeze of lime and a dollop of sour cream
Enjoy by itself or with a side of steamed green vegetables, brown rice or quinoa.

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s