Deliciously Healthy on a Budget: Cooking Made Easy

 Ingredients:

• Mixed vegetables (carrots, bell peppers, broccoli, snap peas, etc.)

• Tofu (or any protein of your choice)

• Low-sodium soy sauce

• Minced garlic

• Ginger (optional)

• Cooked brown rice

Instructions: In a pan, sauté minced garlic and ginger (if using) with a little oil. Add the mixed vegetables and tofu, cook until vegetables are tender. Season with low-sodium soy sauce. Serve over cooked brown rice.

 Ingredients:

• Flour tortillas

• Grated cheese (cheddar, mozzarella, or a mix)

• Sliced bell peppers, onions, and spinach

• Olive oil

• Salsa and Greek yogurt (optional, for serving)

Instructions: In a pan, sauté the sliced bell peppers, onions, and spinach with a little olive oil until softened. Lay a tortilla flat, sprinkle grated cheese on one half, and add the sautéed veggies on top. Fold the tortilla in half and cook on both sides until the cheese is melted and the tortilla is lightly browned. Serve with salsa and Greek yogurt, if desired.

Ingredients:

• Firm tofu, cubed

• Mixed vegetables (bell peppers, snap peas, carrots, etc.)

• Low-sodium stir-fry sauce

• Minced garlic and ginger (optional)

• Cooked rice or noodles

Instructions: In a pan, sauté cubed tofu until golden brown. Add mixed vegetables and cook until tender-crisp. Pour in the stir-fry sauce and toss everything together until well coated. Serve over cooked rice or noodles.

Ingredients:

• Red lentils

• Chopped onions, carrots, and celery

• Crushed tomatoes

• Vegetable broth or water

• Garlic powder, cumin, paprika, salt, and pepper

Instructions: In a large pot, sauté onions, carrots, and celery until softened. Add the lentils, crushed tomatoes, and vegetable broth (or water). Season with garlic powder, cumin, paprika, salt, and pepper. Simmer until lentils are tender and the soup thickens.

 Ingredients:

• Sweet potatoes

• Canned black beans (drained and rinsed)

• Chopped avocado

• Chopped cilantro

• Lime juice

• Salt and pepper

Instructions: Pierce sweet potatoes with a fork and bake in the oven until tender. Cut them open and stuff with black beans, chopped avocado, and cilantro. Drizzle with lime juice and season with salt and pepper.

Ingredients:

• Rice noodles or spaghetti

• Peanut butter

• Soy sauce or tamari

• Lime juice

• Sriracha or chili garlic sauce (optional)

• Chopped green onions and peanuts for garnish

Instructions: Cook the rice noodles or spaghetti according to the package instructions. In a bowl, mix peanut butter, soy sauce, lime juice, and sriracha or chili garlic sauce (if using) to create the sauce. Toss the cooked noodles in the sauce until evenly coated. Garnish with chopped green onions and peanuts.

Ingredients:

• Canned chickpeas (drained and rinsed)

• Chopped cucumber, cherry tomatoes, and red onion

• Chopped parsley

• Lemon juice

• Olive oil

• Salt and pepper

Instructions: In a bowl, mix the chickpeas, cucumber, cherry tomatoes, red onion, and parsley. Drizzle with lemon juice and olive oil. Season with salt and pepper to taste.

Ingredients:

• Cooked white rice (day-old rice works best)

• Mixed vegetables (carrots, peas, corn, broccoli, etc.)

• Eggs (optional)

• Soy sauce or tamari

• Minced garlic and ginger (optional)

• Sesame oil (optional)

Instructions: In a pan, sauté minced garlic and ginger (if using) with a little oil. Add mixed vegetables and cook until tender. If desired, push the veggies to one side of the pan and scramble eggs on the other side. Mix everything together and add cooked rice. Season with soy sauce or tamari and a drizzle of sesame oil for added flavor.

 Ingredients:

• Cooked white rice

• Sautéed spinach

• Shredded carrots

• Sliced cucumber

• Fried egg

• Gochujang sauce (Korean red pepper paste mixed with a little soy sauce and sugar)

Instructions: Assemble the bibimbap bowl by arranging cooked white rice at the bottom. Add sautéed spinach, shredded carrots, and sliced cucumber on top. Place a fried egg on one side and drizzle gochujang sauce over the ingredients.