20 Cheap & Healthy Recipes by NGO K.A.NE.

CHEAP & HEALTHY RECIPES

that will not break your EVS food allowance

Created by: Tunisian EVS volunteer in Greece Mariam Sassi

Sources & Inspiration www.daringgourmet.com www.bbcgoodfood.com www.staceyhomemaker.com www.kitchenstories.io www.inspiretaste.net www.ab.gr www.therecipecritic.com www.kimscravings.com

January 2018 www.ngokane.org | info@ngokane.org

Recipes List Page

Title

Category

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Noodle Soup Zucchini-Lime Cake Red Cabbage stuffed with Mushrooms Pizza with capers, tuna, and olives Potato Salad Fried Rice Spinach Pasta Loaded Baked Potato Mini frittatas with spinach Carrot hummus with pita bread Pancakes with Zucchini & Parmesan Tagliatelle with beef and creamy sauce Tuna Salad Sandwich Creamy chicken enchiladas Banana chia seed bread Tomato and Cheese tartlets Chicken and cheddar quesadillas with salad Baked pesto chicken Gnocchi with peas and Parmesan Roasted artichokes

Vegan Vegetarian Omnivore Pescivore Vegetarian Vegetarian Vegetarian Vegetarian Vegetarian Vegan Vegetarian Omnivore Pescivore Omnivore Vegetarian Vegetarian Omnivore Omnivore Vegetarian Vegan

Introduction

One of the biggest problems of an EVS volunteer is managing the food allowance. Especially for volunteers like me, who come from a country where food is much cheaper than most of European countries. At first, I was disappointed with all these expensive prices. How am I going to eat as good as home? How will I afford it? But after a few months of multiple trials I though, let’s try to organise things a bit. So I started preparing recipes at the beginning of each week, writing down the groceries list, counting how much it will cost and then just sticking to it. It turned out to be a great idea ! Because that way I could spend more or less 5 euros per day for 3 meals AND a snack ! That’s perfectly on budget. I see most of the volunteers are still struggling to be on budget and by the end of the month they are just eating pasta for lunch and potatoes for dinner, which is also what I used to do in the first months. So I decided to share some of the geniune recipes I tried which are not only cheap but also healthy, easy and sometime so stuffing that you won’t have to eat again afterwards. Enjoy. Mariam S.

Noodle Soup Ingredients (1 serving) 100g rice noodles (precooked) 50g carrot 1 green onion 1 clove garlic 5g ginger 1 tsp tahini 2 tsp soy sauce

1 tsp sesame oil 10g baby spinach 5g mint 2 tsp sesame seeds (mixed) Oil for frying

Nutrition per serving Cal 442

Protein 27g

This receipe is vegan

Fat 16g

Carb 47g

Estimation of price per serving : 2.5 â&#x201A;Ź 5

Peel and grate carrots. Finely dice green onion. For the spice paste, peel and finely chop garlic and ginger. Add tahini, soy sauce, sesame oil, and chopped garlic and ginger to a mason jar and stir to combine, Layer all ingredients for the soup on top of one another. Start with precooked rice noodles, then add baby spinach, grated carrot, green onion and mint, and top with white and black sesame. Seal carefully. Before serving, fill up the mason jar with hot water and let rest for approx. 5 min. Then stir carefully before eating to mix sauce, noodles and vegetables. Enjoy!

Zucchini-lime cake Ingredients (10 servings) 1 zucchini 1 lime (zest) 125ml coconut oil 150g cane sugar 3 eggs 300g flour

1 tbsp baking powder 100g cream cheese 50g confectioner’ sugar ½ lime (zest and juice) butter for greasing

Nutrition per serving Cal 349

Protein 7g

Fat 16g

This receipe is vegetarian

Carb 43g

Estimation of price per serving : 1 € 7

Preheat oven to 160째C/320째F. Wash, dry, and grate the zucchini. Zest limes. For the dough, beat coconut, cane sugar, and eggs in a bowl until frothy. Then add the flour and baking powder and stir to combine. Fold grated zucchini and lime zest into the batter. Grease a loaf pan with some butter and transfer batter to it. Bake for approx. 50 min. at 160째C/320째F, or until a toothpick comes out clean, or with a few moist crumbs. For the frosting, combine cream cheese and icing sugar and stir until smooth. Zest and juice lime. Stir juice and zest into the frosting and spread over the cooled cake.

Red Cabbage stuffed with Mushrooms Ingredients (2 servings) 4 leaves red cabbage 1 cloves garlic 10g ginger 1 shallot 5g cilantro ½ chili (small) 50g mushrooms (brown)

150g ground meat (beef) 50g rice (cooked) 2 tbsp soy sauce 2 tbsp sesame oil ¼lime (juice) salt & pepper oil for brushing

Nutrition per serving Cal 381

Protein 20g

Fat 27g

This receipe is omnivore

Carb 15g

Estimation of price per serving : 5 € 9

Preheat oven to 170°C/340°F. Remove outer leaves and stem from a red cabbage and discard, then carefully remove some inner leaves. Blanch in salted boiling water, then transfer directly to an ice bath. Set aside. Peel and chop garlic, ginger, and shallots. Finely chop cilantro and chili. Peel and finely dice mushrooms. Add ground meat, cooked rice, chopped garlic, ginger, shallots, cilantro, chili, and mushrooms to a bowl and stir to combine. Season with soy sauce, sesame oil and lime juice. Season with salt and pepper to taste. Spoon 1 – 2 tbsp of filling onto the center of each red cabbage leaf. Fold the sides in, then roll the bottom over to seal. Transfer all filled red cabbage rolls seam side-down into a baking dish. Brush with some oil. Bake in the oven at 170°C/340°F for approx. 20 – 30 min. Serve with more cilantro, sesame seeds and chili on top. Enjoy! 10

Pizza with capers, tuna, and olives Ingredients (1 serving) 200g pizza dough (store-bought) 80g tomato sauce 80g Gouda (grated) 70g tuna (canned, drained) Â˝ onion 12 black olives

30g capers (drained) 15g oregano basil for garnish flour for dusting

Nutrition per serving Cal 1141

Protein 46g

Fat 64g

This receipe is pescivore

Carb 94g

Estimation of price per serving : 3 â&#x201A;Ź 11

Pre-heat oven to 250°C/480°F (with baking sheet inside). Roll out pizza dough on a floured surface until desired size is reached. The rim should be a bit thicker than the center (use fingers to shape if necessary). Transfer dough to parchment paper. Cover dough with cold pizza sauce. Make sure you don’t apply too much sauce or leave gaps. Use more or less sauce if needed. Now, add the cheese. Yes, correct! First the sauce, then the cheese, and the toppings last! Use any cheese you like (I used grated Gouda, as I think it goes well with tuna). Remove the hot baking sheet from the oven, then quickly place parchment paper with pizza on top. Put it back in the oven and bake at 250°C/480°F for approx. 10 min. Make sure you keep an eye on it, as this is just an estimate. A golden, crispy crust is a good sign that your pizza is ready. Add chopped oregano and some basil leaves, and enjoy!

Potato Salad Ingredients (1 serving) 1/4kg potatoes 1/4 eggs 2 pickles (e.g. cornichons) 1/4 apple 10g mayonnaise 8g crĂ¨me fraĂŽche 1/4 tsp mustard (medium-hot)

1/4 lemon (juice) 1/4 tsps alt 1/4 tsp pepper

Nutrition per serving Cal 440

Protein 10g

Fat 16g

This receipe is vegetarian

Carb 36g

Estimation of price per serving : 2 â&#x201A;Ź 13

Peel potatoes and halve the big ones, if necessary, so that all are roughly equal-sized. Steam or cook in salted water for approx. 15 â&#x20AC;&#x201C; 20 min. (depending on size of the potatoes) until they are cooked but still firm to the bite. (Potatoes that are too soft will turn your potato salad into mash). Meanwhile, boil the eggs for approx. 10 min. until hard. Set potatoes and eggs aside to cool down. Finely dice pickles (best use small ones like cornichons) and apples. Chop chives. Mix mayonnaise, crĂ¨me fraĂŽche, mustard, lemon juice, salt, and pepper and set aside. Peel and finely dice cold eggs. Cut potatoes in large chunks (to preference). Put them in a large bowl, together with the pickles and apple pieces. Carefully fold in mayonnaise mixture and chives. Rest for at least 30 min. Season to taste before serving.

Fried Rice Ingredients (1 serving) 200g rice (cooked) 2 green onions Â˝ carrot 2 eggs 30 ml water (or white wine)

salt & pepper vegetable oil for frying

Nutrition per serving Cal 219

Protein 16g

Fat 12g

This receipe is vegetarian

Carb 6g

Estimation of price per serving : 2 â&#x201A;Ź 15

Slice green onions and dice the carrot. Beat the eggs, then add most of the chopped green onion and stir to combine. Reserve remaining green onion for garnish. Add a little oil to the wok and scramble the eggs over medium heat. Add the cooked rice and diced carrot, season with salt, pepper, and water (or white wine), stir fry on highest heat. Garnish with some more sliced green onion. Enjoy!

Spinach Pasta Ingredients (2 servings) ½l vegetable stock 125g ricotta 40g Parmesan cheese salt & pepper

175g Pasta 150g Spinach ½ onion 1 cloves garlic ½ lemon (zest) 7g fresh thyme

Nutrition per serving Cal 567

Protein 30g

Fat 18g

This receipe is vegetarian

Carb 69g

Estimation of price per serving : 3 € 17

Peel and finely chop onion and garlic. Zest the lemon and remove thyme leaves from stems. Place onions, garlic, fresh thyme, spinach, and pasta in a large saucepan. Add the vegetable stock and bring to a boil. Allow to cook for approx. 12 â&#x20AC;&#x201C; 15 min., or until the noodles are al dente. Remove from heat. Add ricotta, lemon zest, and half of Parmesan cheese to the pot. Stir well and season with salt and pepper to taste. Serve with remaining Parmesan and enjoy!

Loaded baked potatoes Ingredients (2 servings) 2 russet potatoes 30g olives 30g sundried tomatoes 1 green onion 1 tbsp butter 50 gcheddar cheese (grated)

30 garugula 1 tbsp crĂ¨me fraĂŽche salt & pepper

Nutrition per serving Cal 366

Protein 13g

Fat 16g

This receipe is vegetarian

Carb 41g

Estimation of price per serving : 2.5 â&#x201A;Ź 19

Preheat oven to 200°C/400°F. Halve olives, drain sundried tomatoes, and slice green onions, then set aside. Pierce skin of potatoes several times with a fork and place on a baking sheet. Bake for approx. 40 min., or until soft. Remove potatoes from oven and make a slit in the top of each. Top each potato with butter, mash with a fork, top with cheddar cheese, and mash again. Season to taste with salt and pepper. Top with olives, sun-dried tomatoes, sliced green onions, arugula, and crème fraîche, and sprinkle more green onions on top. Enjoy!

Mini frittatas with spinach Ingredients (6 servings) 1/2 onion 1/2 green onion 1/2 clove garlic 110g spinach 3 eggs 60ml milk

25g Parmesan cheese olive oil for frying butter for greasing salt & pepper

Nutrition per serving Cal 98

Protein 8g

Fat 7g

This receipe is vegetarian

Carb 2g

Estimation of price per serving : 1 â&#x201A;Ź 21

Preheat oven to 180°C/350°F. Peel and dice onion. Thinly slice green onion. Peel and chop garlic. Roughly chop spinach. Beat eggs with milk in a measuring cup or mixing bowl and season generously with salt and pepper. Set aside. Heat olive oil in a large frying pan set over medium heat. Add onion, and garlic and sauté for approx. 2 – 3 min. Add green onion and spinach, season well with salt and pepper, and fry over medium heat for approx. 4 - 5 min. Add spinach mixture and grated Parmesan cheese to egg mixture and stir to combine. Grease muffin cups with butter and spoon mixture into muffin cups. Transfer to oven and bake at 180°C/350°F for approx. 20 min., or until golden brown. Serve warm. Enjoy!

Carrot hummus with pita bread Ingredients (2 servings) ½ tsp paprika powder salt & pepper olive oil for serving pita bread for serving

2 carrots ½ clove garlic 2 tbsp olive oil ½ tsp cumin 125 g chickpeas (canned) ¼ lemon (juice and zest)

Nutrition per serving Cal 243

Protein 5g

This receipe is vegan

Fat 17g

Carb 18g

Estimation of price per serving : 4 €

Preheat oven to 200째C/400째F and line a baking sheet with parchment paper, if needed. Peel carrots and roughy dice. Add to a large mixing bowl along with garlic, olive oil, and cumin and stir to coat. Add carrot mixture to the prepared baking sheet, transfer to oven, and roast for approx. 20 min. at 200째C/400째F until carrots are tender. Drain chickpeas and reserve the liquid. Transfer carrot mixture, chickpeas, lemon juice, lemon zest, and paprika powder to a food processor and blend until creamy. Add reserved liquid from chickpeas, a little at a time while blending, until smooth and silky in texture. Season with salt and pepper to taste. Transfer hummus to a serving bowl, drizzle with olive oil, and sprinkle with paprika powder to taste. Cut pita bread into triangles and toast. Serve alongside hummus and enjoy!

Pancakes with Zucchini & Parmesan Ingredients (7 servings) Â˝ lemon (juice) 1 onion 10g parsley 2 eggs 100 gflour olive oil for frying salt & pepper

200g zucchini 70g Parmesan cheese 1 clove garlic 5g thyme 10g mint 200g cream cheese 3 tbsp sour cream

Nutrition per serving Cal 238

Protein 11g

Fat 16g

This receipe is vegetarian

Carb 13g

Estimation of price per serving : 1 â&#x201A;Ź 25

For the dip, peel and chop garlic finely. Chop thyme and mint. Add cream cheese and sour cream to a mixing bowl and stir in lemon juice, garlic, thyme, and mint. Season with salt and pepper and set aside. For the pancakes, peel and chop onions. Chop parsley and grate zucchini and Parmesan cheese. In a large mixing bowl, mix onions, parsley, Parmesan cheese, and eggs. Fold in flour and zucchini. Season with salt and pepper. Add olive oil to a pan set over medium heat. With hands, form batter to equal-sized pancakes and fry them for approx. 3 â&#x20AC;&#x201C; 4 min. on each side, or until golden brown. Serve with the dip and enjoy!

Tagliatelle with beef and creamy sauce Ingredients (2 servings) 125g tagliatelle 200g beef 75ml cream 75g brown mushrooms 1 shallots 1 tsp green pepper 1 tbsp olive oil (divided)

1/2 tbsp butter 50 ml red wine 125 ml beef stock salt & pepper parsley for serving

Nutrition per serving Cal 652

Protein 41g

Fat 31g

This receipe is omnivore

Carb 48g

Estimation of price per serving : 4 â&#x201A;Ź 27

Remove stalks and quarter mushrooms. Finely slice shallots. Cut beef tips into strips and crush green pepper. Heat half of olive oil and butter in a pan. Sear beef fillet strips for approx. 3 â&#x20AC;&#x201C; 4 min., or until browned but still tender. Remove beef from the pan and keep warm. Cook tagliatelle approx. 6 min. or until al dente, then drain. Add the remaining olive oil to the pan and fry peppercorns, shallots, and mushrooms. Deglaze the pan with red wine and let simmer for approx. 1 min. Add beef stock and reduce for approx. 3 min. Reduce heat, stir in cream, and simmer for approx. 5 min. until thickened. Add cooked tagliatelle and beef and toss to coat. Season with salt and pepper and garnish with parsley. Enjoy!

Tuna salad sandwich Ingredients (2 servings) 190 g tuna (in water) 4 slices sour dough bread ½ apple ¼ red onion 20g pickles 10 leaves mint 2 tsp capers

50g cottage cheese 3 tbsp mayonnaise 1 tsp vinegar 1 tbsp butter 2 leaves lettuce salt & pepper

Nutrition per serving Cal 634

Protein 30g

Fat 43g

This receipe is pescivore

Carb 31g

Estimation of price per serving : 4 € 29

Wash the apple, core, and cut into small cubes. Peel the onion and dice. Dice the pickles. Pick the mint leaves and roughly chop. Put the apple, onion, pickles, and mint in a bowl along with the capers, cottage cheese, mayonnaise, and vinegar. Drain the juice of the tuna well, add to mixter, and carefully stir. Season with salt and pepper and let rest for approx. 10 min. In the meantime, spread the bread slices with butter and brown in the pan over medium heat. Divide tuna mixture and lettuce leaves between sandwiches. Enjoy!

Creamy chicken enchiladas Ingredients (4 servings) 180g cooked chicken breast (shredded) 30g Mexican cheese blend (shredded) 2 tbsp evaporated fat-free milk Âź tsp powdered chicken broth 4 whole wheat tortillas 180ml cooked tomato sauce green onions for serving

Nutrition per serving Cal 270

Protein 22g

Fat 8g

This receipe is omnivore

Carb 26g

Estimation of price per serving : 3 â&#x201A;Ź 31

Preheat oven to 175째C/350째F. Combine chicken, cheese, evaporated milk, and bouillon in a large mixing bowl. Divide mixture evenly between tortillas. Roll up the tortillas and place seam-side-down in baking dish. Pour cooked tomato sauce over tortillas. Sprinkle with additional cheese, if desired. Bake at 175째C/350째F for approx. 20 min. Garnish with chopped green onions to taste.

Banana chia seed bread Ingredients (12 serving) 3 bananas (ripe) 200g flour 1 tsp baking soda ½ tsp baking powder ¼ tsp salt ½ tsp cinnamon 3 tbsp chia seeds

8 tbsp coconut oil 80g brown sugar 2 eggs 1 tsp vanilla extract coconut oil for greasing

Nutrition per serving Cal 210

Protein 4g

Fat 11g

This receipe is vegetarian

Carb 25g

Estimation of price per serving : 1 € 33

Tomato and Cheese tartlets Ingredients (4 serving) ½ tbsp olive oil ½egg yolk salt & pepper

2 puff pastry sheets (frozen) 50g cheese 150g cherry tomatoes 125g dried tomatoes 1 tbsp tomato paste ½ clove garlic 5g thyme (divided)

Nutrition per serving Cal 345

Protein 7g

Fat 25g

This receipe is vegetarian

Carb 24g

Estimation of price per serving : 1 € 35

Pre-heat the oven to 180°C/375°F (convection heat). Meanwhile, wash and dry the cherry tomatoes, then halve them. Slice the cheese. Purée the dried tomatoes, tomato purée, garlic clove, olive oil, and some of the thyme in a blender. Mix in salt and pepper to taste. Halve the rectangular puff pastry sheets to form squares. With a sharp knife, score each pastry square with a line on each side approx. 1 cm/0.5 in. from the edge. Whisk the egg yolk and lightly brush the edges of the puff pastry with it. Place a spoonful of tomato paste mixture onto each piece of pastry and spread it to the edges. Arrange goat cheese and tomatoes on each tart and garnish with a sprig of thyme. Transfer tartlets to baking sheet. Bake the tarts at 180°C/350°F for approx. 20 min. until golden brown. Remove from the oven and drizzle with balsamic glaze. Enjoy!

Chicken and cheddar quesadillas with salad Ingredients (2 servings) 2 wheat tortillas 1 chicken breasts 125g cheddar (shredded) 1 bell pepper (red) ½ cucumber 10g cilantro 1 limes (zest + juice)

10g mint ½ red onion 1½ green onions 50g yogurt 50g corn 1 tbsp paprika powder oil for frying and greasing salt & pepper

Nutrition per serving Cal 763

Protein 48g

Fat 40g

This receipe is omnivore

Carb 50g

Estimation of price per serving : 3 € 37

Wash bell pepper and cucumber. Remove seeds, cut into fine slices, and transfer to a large mixing bowl. Roughly chop cilantro and mint and add to bowl. Season with lime zest, lime juice, salt, and pepper. Stir to combine and let sit to marinate. Peel and finely dice red onion and green onions. Transfer to a bowl and add cheddar, yogurt, and corn. Stir to combine and season with salt, and pepper. Cut chicken breast into strips and season with salt and pepper. Heat oil in a frying pan set over medium-high heat. Fry chicken breast for approx. 3 â&#x20AC;&#x201C; 4 min., or until golden brown. Add paprika powder to chicken and mix. Add to bowl with cheddar-yogurt mixture and stir to combine. Top half of a wheat tortilla with the filling, then fold the tortilla in half to close. Repeat with remaining tortillas and filling. Fry each tortilla in a greased pan on both sides until golden bowl. Slice into wedges and serve with salad. Enjoy!

Baked pesto chicken Ingredients (1 servings) 2 chicken breast halves (boneless, skinless) 1 plum tomatoes 40g pesto 30g mozzarella cheese (shredded) fresh basil for serving

Nutrition per serving Cal 290

Protein 38g

Fat 13g

This receipe is omnivore

Carb 2g

Estimation of price per serving : 6 â&#x201A;Ź 39

Preheat oven to 200°C/400°F. Slice tomatoes. Place chicken and pesto in medium bowl; toss to coat. Place chicken in large ovenproof frying pan or on baking sheet lined with heavy-duty foil. Bake at 200°C/400°F for approx. 20 – 25 min, or until chicken is no longer pink in the center. Remove from oven. Top chicken with tomato slices and cheese. Bake for approx. 3 – 5 more min., or until cheese is melted. Garnish with fresh basil, if desired. Enjoy!

Gnocchi with peas and Parmesan Ingredients (2 servings) 250g gnocchi 125g frozen peas 50g Parmesan cheese (grated and divided) 1 cloves garlic Â˝ lemon (zest and juice) 2g mint

1 tbsp olive oil 1 tbsp butter (divided) 100ml vegetable broth Âź tsp red chili flakes salt & pepper

Nutrition per serving Cal 618

Protein 26g

Fat 29g

This receipe is vegetarian

Carb 61g

Estimation of price per serving : 4â&#x201A;Ź 41

Finely chop garlic and chiffonade mint leaves. Zest lemon and squeeze the juice Heat olive oil and half of the butter in a frying pan over medium-high heat and fry the gnocchi until crispy, approx. 5 min.. In a large bowl, defrost peas in boiling water for approx. 2 min., then drain and roughly mash with a potato masher. Add chopped garlic to gnocchi in the frying pan and sautĂŠ for approx. 2 min. Add the vegetable broth and the mashed peas, mix well, and leave to simmer for approx. 3 min. Add some of the Parmesan to the pan, stir, and reduce the heat. Add remaining butter, lemon juice, and lemon zest, and adjust seasoning with salt, pepper, and red chili flakes. Sprinkle with fresh mint and serve with the remaining Parmesan. Enjoy!

Roasted artichokes Ingredients (2 serving) 2 artichokes 120ml olive oil 120ml white wine (dry) Âž tbsp oregano (dried) 1 tsp red pepper flakes 4 cloves garlic salt & pepper

Nutrition per serving Cal 630

Protein 6g

This receipe is vegan

Fat 57g

Carb 22g

Estimation of price per serving : 2 â&#x201A;Ź 43

Preheat oven to 260Â°C/500Â°F. Cut off stems and top one-third of the artichokes. Gently pull leaves apart to open up the artichokes. Peel and crush garlic. Transfer artichokes to a large baking dish. In a large measuring cup, whisk together oil, wine, oregano, red pepper flakes, crushed garlic, and salt and pepper to taste. Pour mixture over each artichoke, making sure that is goes between all of the leaves. Cover with aluminum foil and bake for approx. 45 min. Uncover and bake for approx. 10 â&#x20AC;&#x201C; 15 more min., or until until well-browned and tender, periodically basting the artichokes with their juices during baking. Let cool slightly before serving along with pan juices. Enjoy!

CHEAP & HEALTHY RECIPES

that will not break your EVS food allowance

The volunteers responsible for this publication are hosted in Greece in the framework of the European Erasmus+ programme, KA1/youth - European Voluntary Service. This project has been funded with support from the European Commission. This publication [communication] reflects the views only of the author, and the Commission cannot be held responsible for any use which may be made of the information contained therein.