FOODWORLD
Healthy family meals on a budget!
New Zealand's Easiest Family Recipes
Serving healthy food to your family is challenging, especially when you are on a low budget. We have low cost meals for people on a budget with cost saving ideas and budget recipes. They are all healthy eating ideas and are cheap to prepare. Change the recipes to suit your family's tastes and the ingredients you have. Cutting costs on food doesn't mean you have to cut on quality. It's still possible to prepare meals that not only taste great, but are also good for you.
EASY BREAKFAST RECIPES!

Breakfast-eaters are less likely to snack on less healthy foods later in the day. Breakfast-eaters are more alert and have better concentration and memory. A good breakfast helps children grow strong and healthy. Children who sometimes or never eat breakfast are much more likely to have sweets, pies and soft drinks than children who always eat breakfast. One study showed children ran better after eating a good breakfast compared with a light breakfast or snack.


BREAKFAST PIZZA
4 muffin splits or pita bread
1 can baked beans or spaghetti
1 cup grated cheese

Cut muffin splits or pita bread in half so you have two rounds (the pizza bases). Toast in toaster until lightly browned.
Apply baked beans or spaghetti and sprinkle with grated cheese. Grill in hot oven (about 200 degrees) until cheese is golden and bubbling.

SCRAMBLED EEGS WITH SPAGHETTI (For 2 to 4 people)
1 can spaghetti - 4 eggs - 2 Tablespoons milk
1 Onion chopped - 1 green pepper chopped
2 tablespoons grated cheese

In a bowl, mix together eggs, milk, and a little black pepper. Put aside for use later. Spray a non-stick pan with a little oil and heat over a medium heat. Cook onion and green pepper in the pan until soft. Add spaghetti and cook until warm. Add egg mixture to pan. Gently stir occasionally. Be careful not to burn. Keep cooking until egg is firm and cooked through.
Sprinkle over grated cheese. Serve with toast.

BAKED BEANS OR SPAGHETTI ON TOAST
1 can baked beans
½ cup grated cheese
4 slices wholegrain bread, toasted
Heat baked beans in microwave or in a saucepan on the stove top. Heat until they are bubbling and hot (about 1 minute in microwave). Add grated cheese to hot beans. Stir to combine. While beans are heating, cook toast. Pour cheesy beans over toast.
Use canned spaghetti instead of baked beans.

MICROWAVED BAKED POTATOE
Unpeeled Potatoes
Scrub potato to remove any dirt.
Pierce potato skin with a fork about 4 or 5 times.
Microwave until soft - about 3 to 4 minutes per potato.
For something tastier try topping with baked beans, spaghetti, creamed corn or tuna.

EGGS ON TOAST (Microwaved Scrambled)
2 eggs
2 tablespoons milk
Beat 2 eggs with 2 tablespoons milk in a mug or cup. Cover with plastic wrap (leave a small gap as a steam vent).
Microwave on MEDIUM-HIGH for 1 minute 30 seconds to 1 minute 45 seconds, stirring several times during cooking.
Cover and let stand before serving. Eggs will look slightly moist, but will finish cooking upon standing.

EGGS ON TOAST (Poached)  
1 or 2 eggs per person
Vinegar
Fill a saucepan with about 5cm of water and add a splash of vinegar. Bring the water to a gentle simmer. Break eggs and slide into the water. As soon as the water starts simmering again, turn off the heat and cover saucepan with lid.
Stand for about 2 minutes, or until the white is firm. If you like a firm yolk rather than a runny yolk, leave for about 5 minutes. Lift the eggs out of water and serve on toast with freshly ground black pepper.

FRENCH TOAST (Serves 4)
4 eggs and
4 tablespoons milk
Pinch of cinnamon.
6 to 8 thick slices of bread
Mix eggs and milk in a bowl with a pinch of cinnamon -mix well. Cut 6 to 8 thick slices of bread into triangles.
Dip bread one piece at a time into milk mixture. Coat both sides well. Heat a little margarine in a non-stick frypan over a medium heat. Put bread in pan and cook for 2 to 3 minutes on each side or until golden.
Serve with tinned fruit, sliced banana and honey, sliced banana and bacon.

OMELETTE 
2 eggs
2 tablespoons
black pepper to taste.
Add all or any of these: grated cheese, chopped ham, chopped tomato, sliced mushrooms.
Whisk 2 eggs together with 2 tablespoons water and a little black pepper. Lightly oil a small non-stick frying pan and heat until hot, but not smoking. Pour egg mixture into pan and gently shake to distribute the eggs evenly over pan.
Cook over a medium heat until the entire base is set.
Lift omelette at the edges to see if the base is set and cooked all over. Sprinkle a little grated cheese, chopped ham, chopped tomato, and/or sliced mushrooms over omelette. Fold the omelette in half.

BANANA AND BACON FRITTERS
3 rashes bacon - cooked and chopped
2 eggs - well beaten
2 tbsp flour - 1/2 tsp salt - 1/2 tsp baking powder
1 large banana - sliced
4 tbsp butter
Combine the bacon with eggs and sift in flour, baking powder and salt. Blend well. Fold in sliced banana. Heat butter in fry pan and drop in a tablespoon of batter at a time. Fry on both sides until puffy and golden  

FRITTATA
2 large kumara
6 eggs
1/2 cup milk
1/2 cup grated cheese

Preheat oven to 180 degrees.
Scrub kumara and pierce skin with a fork a few times. Microwave on HIGH for 3 minutes or until soft. Cut kumara into cubes.
Spray a muffin tin with a little cooking spray. Divide kumara evenly between the muffin tins.
In a bowl, beat 6 eggs with ½ cup milk. Season well with pepper. Pour the egg mixture over kumara (dividing it evenly).
Sprinkle over 1/2 cup grated cheese. Bake for 20 minutes or until set in the middle.

MINI FRITTATA
8 eggs - ½ cup milk - ½ cup cheese
a pinch of pepper - 2 cups frozen corn
1 can of asparagus

For 12 mini frittata, mix together eggs, milk, cheese pepper in a large bowl. Lightly grease 12 muffin tins.
Evenly divide 2 cups frozen corn and drained can of asparagus into the muffin tins. Pour over egg mixture.
Bake in a hot 180 degree oven for about 15 to 20 minutes or until egg has set.


PANCAKES
Makes 12 pancakes:
2 eggs
2 cups milk
2 cups self-raising flour
Whisk eggs and milk together. Slowly add flour whisking all the time. Mix to a smooth batter.
Heat a non-stick frying pan. Spray with a little cooking oil.
Spoon about ¼ cup pancake mixture into the pan. Swirl mixture around pan to make a flat pancake. Cook pancake until it begins to bubble on top. Flip and cook the other side until golden.
Serve with canned or fresh fruit, yoghurt and a little golden syrup.

PIKELETS
1 cup flour
1 teaspoon baking powder
2 tablespoons sugar.
1 egg
2/3 cup milk
1 tablespoon margarine
Sift together flour and baking powder. Stir in sugar. Mix egg and milk in a separate bowl.
Add egg mixture to flour mixture. Mix to a smooth batter. Add 1 tablespoon melted margarine.
Spray a non-stick fry pan with a little oil. Heat the pan on a medium heat. Spoon mixture into pan (about 2 tablespoons for each pikelet). Cook until bubbles appear on the surface of the pikelet (around two minutes). Turn over pikelet and cook until other side is golden.

CREAM CORN ON TOAST
1 can of creamed corn
4 slices of toast.
Enough for 2 people.
Heat creamed corn in microwave. Toast 4 slices of wholegrain bread. Spoon creamed corn onto toast.

BREAKFAST ROLLS
Wholemeal Bread or Bread Rolls
Banana
Peanut Butter
Spread bread with peanut butter. Place the banana in the middle, then roll the banana in the bread.
Variations - jam, honey or margarine.

HOME MADE MUESLI
4 cups rolled oats
3/4 cup coconut threads
3/4 cup pumpkin seeds
3/4 cup sunflower seeds
3/4 cup mixed raw nuts (roughly chopped)
1/2 to 1 teaspoon cinnamon (optional)
Place muesli mixture in a large shallow roasting pan. Spray with a little cooking oil. Bake at 150 degrees for about 30 minutes or until golden and toasted - stir occasionally to ensure even cooking. Remove from oven and allow to cool completely.
Add 1/2 cup sultanas and 1/2 cup chopped dried apricots (or other dried fruit).
Store in a large airtight container. Makes 16 to 18 half-cup serves.

MICROWAVED PORRIDGE
½ cup rolled oats
1¼ cups boiling water per person.
Mix rolled oats and water in a bowl (use a large bowl to prevent spilling over when cooking).
Cook uncovered in the microwave on high power for 1 ½ minutes. Stir. Cook for another minute. Repeat if necessary until smooth and creamy. Top with 1/2 cup milk and a teaspoon of brown sugar.
Add toppings such as sliced banana, sultanas, fruit, dates, or yoghurt.

WHEATBIX
2 wheatbix
1/2 cup milk

Just put 2 wheat biscuits in a bowl, pour over ½ cup milk.
Tip: Add 2 tablespoons of sultanas or some canned or fresh fruit. On a cold day, heat in the microwave for 30 seconds.

WHEATBIX SANDWICH
Carefully split wheat biscuits in half. Spread with a little margarine on one half and marmite/vegemite on the other half.


BREAKFAST SMOOTHIE
1 banana
1 tablespoon rolled oats
1/2 tablespoon honey
1/2 cup low-fat yoghurt
1/2 cup low-fat milk
•Blend, pour and enjoy.

BERRY SMOOTHIE
2 bananas
1 cup frozen berries
1 cup plain unsweetened low-fat yoghurt
1 teaspoon honey
1 cup low-fat milk
Mix ingredients in blender. Pour into a glass and enjoy.
• If you don’t have a blender, mash fruit together then put everything in a shaker – shake until fluffy, pour and enjoy.

SIMPLE FRUIT SMOOTHIE
1 pottle low-fat fruit yoghurt
½ cup low-fat milk
Whisk ingredients in a bowl until mixed and fluffy. Pour into a glass and enjoy.

BANANA AND HONEY SMOOTHIE
1 banana
1 dessertspoon honey
4 tablespoons plain low-fat yoghurt
1 cup low-fat milk
Blend together ingreients, pour into glasses and serve.

MANGO SMOOTHIE
½ can drained mango slices
½ cup plain unsweetened low-fat yoghurt
½ cup low-fat milk
1 teaspoon honey
  1 cup crushed ice.
For 2 smoothies blend together ingredients, pour into glasses and enjoy.

KIWIFRUIT SMOOTHIE
2 peeled kiwifruit
2 bananas
1 cup unsweetened apple juice
1 cup crushed ice.
Blend together ingreients, pour into glasses and serve immediately.

BANANA AND CHOCOLATE SMOOTHIE
1 banana
1 teaspoon milo or drinking chocolate,
1 cup milk
ice cubes
Add 1 banana, 1 teaspoon milo or drinking chocolate, 1 cup milk and a couple of ice cubes to a blender (or use a stick blender). Blend, pour and enjoy.

Healthy family meals on a budget!