9 Healthy Recipes on a Budget ("O, the Oprah Magazine")

Healthy eating can mean cutting back on fat and calories, but the other component of a healthful diet is cooking with wholesome ingredients, like whole grains, fresh vegetables, and unsaturated fats. This tempting collection of recipes from chefs featured in O, the Oprah Magazine (and one from Oprah herself!) will promote weight loss without feeling like a dreaded "diet." And since saving money is on everyone's minds, we chose recipes that feature inexpensive main ingredients and pantry staples that you're likely to have on hand.

Each recipe is listed on its own page (via a slideshow), so to make it easier for you, we list the name of each recipe below and link directly to the recipe page on Delish.com (which hosts the Oprah recipes).

One note: While each recipe provides a callout with the heading "Nutritional Information", only two of them provide figures next to each nutritional value. From what we can tell by looking at the ingredients for each of these recipes, they do appear to be pretty healthy overall. But without the actual data, we'll just have to take Oprah's word that they are all healthy recipes.

1. Oprah's Scrambled Eggs with Fresh Herbs and Cheese - "Oprah uses thyme, oregano, or chives � whatever's freshest in her herb garden � when cooking up scrambled eggs. She keeps the meal healthy by using mostly egg whites in the scramble." (While not a knock against Oprah, we doubt she does much cooking -- or gardening -- these days, but it's a good-looking recipe nonetheless...)

2. Sweet Corn Puree Soup - "Enhanced with leeks and one potato (for added creaminess), this smooth fresh-corn soup has just one tablespoon of butter and 1/4 cup milk in the whole batch, resulting in a low-cal, low-fat first course or lunch item."

3. Roasted Zucchini with Rosemary Yogurt and Zucchini Coulis - "Three simple ingredients create a zucchini dish with two distinct sauces (rosemary yogurt and zucchini coulis). If you don't have rosemary olive oil on hand, you can infuse your own with little fuss by heating heart-healthy olive oil and rosemary over low heat for a few minutes."

4. Three-Grain Pilaf - "Chewy whole grains offer a wonderfully nutty, complex layer of flavor � and a dose of healthy carbs to this side dish. Buying all three types of grains will run you about $10, but rice stays fresh when stored properly for up to two years."

5. Double-Soy Ginger Tofu - "Let economical tofu shine as the main ingredient in this Asian-influenced main dish. With rice and a salad, or a fresh green vegetable, this makes a satisfying dinner."

6. Cuban 24-Hour Roast Pork - "At $1.99 or less a pound, pork shoulder is an affordable option for the carnivores in your clan. This citrus-and-spice dish takes time to marinate, but after a day, you�re rewarded with a pork roast that is simply magnificent."

7. Spaghetti al Forno - "Whole grain pasta adds a new level of health to a rustic Italian dish. If Parmesan cheese is too costly at your local market, you can also sprinkle the casserole with reduced-fat mozzarella or Italian shredded cheese mix."

8. Caramelized Banana Raisin Bread Pudding - "Low-fat milk, thickened with two eggs, makes the creamy custard base of this sweet banana bread pudding."

9. Yogurt "Cheesecake" with Strawberries and Pineapple Syrup - "The startling contrast of flavors, colors, and textures fools you into thinking you're eating a rich slice of cheesecake, but thanks to the yogurt � you can use regular or low fat � this dessert is rich, creamy, and healthy."

To view the full slideshow and all of the recipes listed in the article,
click the link below:
"Healthy Meals on a Budget from O, the Oprah Magazine" (on Delish.com)

Do you have any healthy and inexpensive recipes of your own? Tell us by posting a comment below or submitting a new tip here. And thanks for being a Tip Hero!

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Comments:

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what a joke not for real working people with kids . like there going to eat tofu .

Posted by anonymous on December 15, 2009 1:30 PM

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My kids eat tofu, and spinach as well, and lots of other fodds "kids don't eat", because you eat what you are given. Maybe, your kids don't eat these things because you don't expect them too? Also, if you feed your kids things like chips and soda they won't have a taste for natural, healthy foods...heck, given a choice between tofu and chips even I will choose the chips some days.

Posted by Michelle on December 21, 2009 10:59 AM

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my six year old eats tofu and beans and other healthy foods. He actually asks how healthy something is before he eats it, because he knows how important eating healthy is.

Don't underestimate children.

Posted by jess on January 12, 2010 10:59 AM

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When I first had kids, I had a friend who's toddler preferred raw broccoli (and other raw veggies) to the foods I gave mine, like bagels and knishes... things from the carts in NYC. It's because she started her kids on these foods early.

One night, pushing our strollers and walking home from the playground in Central Park, I asked her what she was doing for dinner (we were leaving the Park later than usual) she said 'Sweet Potatoes'... already baked. This was her main course.

So while some of us aren't as into this kind of eating as others, I really wish I had introduced my kids to natural foods earlier than I did. Some will like them, others won't, but when you see a little kid grabbing for raw broccoli instead of a potato knish... it made me realize I could do more for my kids and have tried to make up for lost time.

Posted by Trish on January 12, 2010 1:30 PM

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My grand nephew ate brocolli (sp?) soup before he was 3 (2-l/2, actually) And ate w/ a utensil...his maternal grandmother taught him to like the foods granny and grampa eat, I believe. Very impressive to me, Auntie Moo

Posted by anonymous on January 22, 2010 5:02 PM

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My kids are 10, 9, 6 and 2 They will eat almost everything I put before them. Sweet potatoes, brussle sprouts, Asparagus, Onions, Tofu, Coleslaw, Tomatoes, You name it they eat it. I always made my baby foods from scratch and introduced them to whatever I ate at dinner. I pureed all there foods and froze them in a ice tray. I followed no rules I gave them it all. They are healthy eaters. My kids often tell me they are the only ones loading up on the salad bar at school. They Tomatoes to school for lunch instead of apples sometimes. Start young.Then they dont the diffrence. They eat what there given no options.

Posted by Jessi on January 25, 2010 9:40 PM

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i thought these recipes were for those on a budget. Fresh herbs? parmesan cheese? even tofu has gone up!

Posted by anonymous on March 08, 2010 3:58 PM

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Nothing like a health lesson, is there?

Posted by anonymous on March 25, 2010 11:26 AM

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Are you kidding me? Everything has gone up in price, how is that an excuse for not thinking these foods will save you money? Ramen used to cost 10 for $1 and are now 5-6 for $1. Meat is expensive but everyone eats them anyway and have managed to save money despite that. These are good dishes that are actually cheap if you know how. Tofu is still cheap despite the raise in cost and there are many ways to make them taste good. Tofu is basically like potatoes: naturally bland by itself but can be used and made into anything. And Oprah used herbs from her OWN garden, she didn't buy them from anywhere and therefore saved herself so much money. It suggests that growing your own veggies (which can be done even in an apartment, I did it) saves you money. Making your own pasta, even with whole wheat saves you money and even if you buy it, it really doesn't cost much more than normal pasta and the additional fiber will make you full faster. You can easily make your own caramel by heating up sugar and some liquid. If you care about your health and the health of your children, you can't expect to do that in America, where processed food and fat is prevalent, without any sacrifice, whether that is time, money, etc. You don't invest in your health or your children's health, the sacrifice will be their lives.

Posted by anonymous on March 31, 2010 2:47 PM

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I grow my own herbs. I live in an apartment, but I have 15 different varieties. It's easy to grow them.

And you certainly don't have to purchase the most expensive parmesan. You can get a smaller chunk in the deli department for a quite reasonable price. It's actually cheaper to get deli meats cut for you than to buy the pre-packaged cheese and meats. You specify how many slices you need.

It's all about meal planning ahead of time. If you plan ahead, you don't impulse buy. I'll bet I spend a lot less than most people even with two kids, because I plan meals a week at a time, three meals a day, including beverages and snacks, and only purchase the ingredients I need for each meal. I also plan around sale flyers. I work full time and it only takes me an hour a week to do this planning.

No wonder 70% of Americans are overweight, and 40% of them are obese. Sheesh.

Posted by anonymous on April 25, 2010 11:05 PM

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I just want to thank you! I discovered your Blog about 10 minutes ago...and you are my HERO! I immediately thought about my late mother, who raised a family of 4 on almost nothing but her ingenuity. (she canned a lot of veggies and fruits, too--your blog has inspired me to try my own hand at this). I hate to admit it, but until now I've been one of those Americans who tends to spend too much on 'necessities'-which really are NOT necessities at all. Thanks for reminding me of what life is really about (not about 'things' but about family and friends). You're wonderful!

Posted by chatelaa on March 09, 2013 10:09 AM

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@chatelaa - We're so happy that you discovered us! Welcome to the Tip Hero community :)

Posted by Tip Hero on March 11, 2013 3:14 PM

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