There is a common perception that healthy eating is expensive. It's true that lean meat costs more than fattier cuts and low-fat milk costs more than full-cream milk, but not all healthy foods cost more and healthy eating cuts down on expensive junk foods.

It is possible to eat well even if you're on a very tight budget, as long as you buy fresh fruit and vegetables when they're in season and don't rely too much on ready prepared foods. Easy, healthy meals that you can prepare at home are better value than fast foods.

Nachos

(Cost: just over $2 per head)

Ingredients

• corn chips, low fat or low salt (from the health food aisle of the supermarket)
• 1 tablespoon olive oil
• 1 onion, chopped
• 1 small chilli, chopped (optional)
• 1 large can red kidney beans
• 1 carrot, grated
• 2 tablespoons tomato paste
• 1 can tomatoes
• natural yogurt
• iceberg lettuce, cut into wedges
• Lebanese cucumber, cut into long strips
  

Method

1. Heat the olive oil in a pan, add the chopped onion and chilli.

2. Cook the onion for a couple of minutes and then add the kidney beans, carrot, tomato paste and the tomatoes.

3. Leave to cook for a few minutes then tip into a bowl. Top with the corn chips and serve with the natural yoghurt, iceberg lettuce and Lebanese cucumber.

Vegetable frittata

(Cost: around $1.75 per serving)

Ingredients

• any seasonal vegetables or whatever you've got in the fridge: Rosemary used some pumpkin, capsicum, zucchini and mushrooms
• 1 tablespoon olive oil
• 8 eggs
• 1/2 cup of water
• fresh herbs (mint, parsley, chives or whatever you have)
• 1/2 cup cheese, grated

Method

4. Heat the olive oil in a heavy based pan and cook the vegetables until they're almost tender.

5. Beat the eggs with the water and pour over the vegetables. Cook until the egg sets, just lifting it a little around the edges so that the uncooked mixture runs underneath.

6. When it's almost cooked, sprinkle the frittata with fresh herbs and grated cheese, then put the pan under a hot griller until the cheese melts.

7. Serve with tomatoes and perhaps some salad.

Further reading

Rosemary Stanton has prepared a special guide to healthy budget meals, designed with the busy family in mind. It features fresh, healthy, delicious meals you can prepare in minimum time. The guide is in the April 2000 edition of the Burke's Backyard Magazine.

Copyright CTC Productions 2000