Culinary Hotline - Tessa Hille Shares Three Budget-Friendly Brain-Healthy Meals
Budget-friendly recipes can fuel both your body and your brain.
Ingredients:
- 1 cup rolled oats
- 2–3 tbsp chia seeds
- 2–3 tbsp ground flaxseed
- 1½ cups milk of choice
- 1 tsp honey (optional)
- 1 tsp ground cinnamon
- 1–2 cups frozen mixed berries, thawed
How To Make Berry Brain Boost Overnight Oats
- Combine the oats, chia seeds, flaxseed, milk, honey and cinnamon in a bowl or jar.
- Stir well and refrigerate overnight, or for at least 4 hours.
- Top with the thawed berries before serving.
- Budget tip: Buy oats and seeds in larger packs where practical, and choose frozen berries to keep costs down.
Ingredients:
- 1 tin sardines, salmon or mackerel in water or olive oil, drained
- 2–4 slices wholewheat bread
- 1 small tomato, diced
- 2–3 tbsp plain yoghurt or cottage cheese
- Juice of ½ lemon
- Black pepper, to taste
- Chopped parsley or spring onion (optional)
How To Make Mediterranean Sardine Toast
- Toast the bread.
- Mash the drained fish with the yoghurt, lemon juice and black pepper.
- Spoon the mixture onto the toast and top with the diced tomato and parsley or spring onion. Serve immediately.
- Budget tip: Sardines are often the most affordable option and offer excellent nutritional value.
Ingredients:
- 6 large eggs
- ½–1 cup mushrooms, chopped
- ½–1 cup spinach, chopped
- ¼ cup grated cheese or crumbled feta (optional)
- Salt and black pepper, to taste
- Cooking spray or a little oil
How To Make Veggie Egg Power Muffins
- Preheat the oven to 180°C.
- Whisk the eggs and season lightly with salt and pepper.
- Stir in the mushrooms, spinach and cheese, if using.
- Divide the mixture among six lightly greased muffin cups.
- Bake for 15–20 minutes, until set and golden. Cool slightly before serving.
- Budget tip: Use vegetables already in the fridge—such as peppers or leftover cooked broccoli—to save money and reduce food waste.