Recipes

5 Budget-Friendly “Struggle Meal” Recipes

Recipes by Christine Tizzard. Follow her on Instagram.

Cauliflower Squash Soup

Cauliflower Squash Soup

Ingredients

  • 1 head cauliflower, cut into florets
  • 1 tablespoon olive oil
  • Salt and freshly ground black pepper, to taste
  • 3 cups diced squash (such as butternut or kabocha)
  • 4 cups vegetable or chicken broth (homemade if possible)
  • 1–2 teaspoons curry powder, or to taste
  • Optional toppings: fresh herbs, a drizzle of olive oil, toasted seeds, or a swirl of yogurt

Directions

  1. Roast the cauliflower:
    1. Preheat the oven to 425°F (220°C).
    2. Toss the cauliflower florets with olive oil, salt, and pepper.
    3. Spread on a baking sheet and roast for 25–30 minutes, turning halfway through, until golden and tender.
  2. Cook the squash:
    1. While the cauliflower roasts, combine the diced squash and broth in a pot.
    2. Bring to a simmer over medium heat and cook until the squash is soft, about 15–20 minutes.
  3. Blend the soup:
    1. When the cauliflower is done, set aside half of it.
    2. Add the remaining half of the roasted cauliflower to the pot with the squash.
    3. Using an immersion blender (or a countertop blender in batches), purée until smooth and creamy.
  4. Season and finish:
    1. Stir in curry powder and adjust seasoning with salt and pepper to taste.
    2. Add the reserved roasted cauliflower pieces for texture.
    3. Heat gently until warmed through.
  5. Serve:
    1. Ladle into bowls and garnish as desired.
    2. Serve hot with crusty bread or a light salad.
Salmon Cakes

Salmon Cakes

Ingredients

  • 15 oz canned salmon
  • 1/4 cup mayonnaise
  • 1 large egg
  • 1 tablespoon dijon mustard
  • 1/2 cup whole wheat breadcrumbs
  • 1/8 teaspoon garlic powder
  • 1/2 teaspoon lemon zest
  • 1 tsp dried or 1-2 Tbsp chopped fresh herbs such as dill, parsley, or basil
  • Optional: leftover mashed potatoes

Directions

  1. In a large bowl, mix together canned salmon, breadcrumbs, egg, lemon zest, herbs, and seasonings like garlic powder. You can add leftover mashed potatoes to make them more substantial.
  2. Pan fry until nicely browned.
Nicoise Salad

Edamame and Egg Niçoise Salad

Ingredients

  • 2 large eggs
  • 1 cup frozen shelled edamame
  • 1 (5-ounce / 140 g) can tuna (in water or oil, drained)
  • 1 cup canned beans or crispy chickpeas (optional, for extra protein)
  • 2 cups mixed greens or chopped dark leafy vegetables (such as spinach, kale, or romaine)
  • ½ cup shredded cabbage (optional)
  • ½ cup cooked brown rice or lentils (optional, for a heartier meal)
  • Salt and freshly ground black pepper, to taste

Simple Mustard Vinaigrette:

  • 3 tablespoons olive oil
  • 1 tablespoon apple cider vinegar (or lemon juice)
  • 1 teaspoon Dijon or yellow mustard
  • Salt and pepper, to taste

Directions

  1. Cook the eggs:
    1. Place eggs in a small pot and cover with water. Bring to a boil, then reduce heat and simmer for 9–10 minutes.
    2. Transfer eggs to cold water to cool, then peel and slice in halves or quarters.
  2. Prepare the edamame:
    1. Bring a small pot of water to a boil. Add edamame and cook for 3–4 minutes, until tender.
    2. Drain and rinse under cool water.
  3. Make the vinaigrette:
    1. In a small jar or bowl, whisk (or shake) together olive oil, vinegar, mustard, salt, and pepper until emulsified.
  4. Assemble the salad:
    1. On a large plate or shallow bowl, arrange the greens and cabbage as the base.
    2. Top with edamame, tuna, sliced eggs, and beans or chickpeas.
    3. Add rice or lentils if using.
  5. Dress and serve:
    1. Drizzle with the vinaigrette just before serving.
    2. Season with extra salt and pepper to taste.

Tips & Variations

  • Budget-friendly swaps: Use canned salmon, sardines, or even hard-boiled eggs only instead of tuna.
  • Make it fancy: Arrange ingredients in sections, Niçoise-style, for a restaurant-worthy presentation.
  • Meal prep: The vinaigrette can be made in a recycled jar and stored in the fridge for up to a week.
Blooming Onion

The Blooming Onion

The great thing about this recipe is that it is cooked in an air fryer instead of fried in oil, and everyone loves a good air fryer hack.

Ingredients

  • 1 large yellow onion
  • 3 large eggs
  • 1 cup breadcrumbs
  • 2 tsp. paprika
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. kosher salt
  • 3 Tbsp. extra-virgin olive oil

Dipping Sauce

  • 2/3 cup mayonnaise
  • 2 Tbsp. ketchup
  • 1 tsp. horseradish
  • 1/2 tsp. smoked paprika
  • 1/2 tsp. garlic powder
  • 1/4 tsp. dried oregano
  • Salt and pepper to taste

Directions

  1. First, trim a small slice from the non-root end of the onion. Then, make crisscross cuts almost all the way through to the root, being careful not to sever the root end. Gently separate the onion into individual petals.
  2. In one shallow bowl, whisk eggs with 1 tablespoon of water. In another shallow bowl, combine breadcrumbs and spices. Dip each onion petal into the egg wash, then coat thoroughly in the breadcrumb mixture. Finish by drizzling oil over the coated onion.
  3. Place in an air fryer set at 375 for 20-25 mins.
  4. While onion cooks, make the dipping sauce by combining all of the ingredients.
  5. Serve the onion with the accompanying sauce for dipping.
Lentil Meatloaf

Lentil “Meatloaf”

Ingredients

  • 300 g carrots
  • 1 large yellow onion
  • 2 stalks celery
  • 4-5 cloves garlic
  • 8 ounces (240 g) mushrooms
  • 1 cup (30 g) loosely packed fresh parsley
  • 2 cups (400 g) brown lentils
  • 3 bay leaves
  • 3 large eggs
  • 1 cup oats
  • Extra-virgin olive oil
  • 1 (4 to 6-ounce/115 g) can tomato paste
  • ¾ cup (45 g) nutritional yeast
  • ½ cup (30 g) breadcrumbs
  • Kosher salt and freshly ground black pepper
  • ¼ cup soy sauce
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons sugar
  • ¼ teaspoon cayenne pepper

Directions

  1. Preheat the oven to 425ºF (220ºC) with the rack in the center position.
  2. Chop 3 medium carrots, 1 large onion, 2 celery stalks, and 3 cloves garlic and thinly slice mushrooms and set aside while you cook the lentils.
  3. Add the lentils and 8 cups (2 liters) water to a medium pot, along with the remaining whole cloves garlic and 3 bay leaves. Bring to a boil and then reduce the heat to a simmer for about 25 minutes, until the lentils have just a little tooth to them. Drain any liquid and transfer the lentils to a large bowl, removing the bay leaves and garlic cloves.
  4. Return pot to the stove over medium heat. Add ¼ cup olive oil and sauté the carrots, onion, celery, and chopped garlic until just tender, about 6 minutes. Add 3 tablespoons tomato paste, cook down for a minute or two, then add the mushrooms. Cook the veggies until most of the mushroom liquid is absorbed, about 6 minutes.
  5. Add vegetable mixture and all but 1 cup (200 g) of the cooked lentils to a food processor, and pulse until combined but not mushy. Mix in the remaining lentils, oats, 1 cup (30 g) fresh parsley, ¾ cup (45 g) nutritional yeast, ½ ̨cup (30 g) breadcrumbs, 3 large eggs, 3 teaspoons kosher salt, and 1 teaspoon pepper.
  6. In a small bowl, mix the remaining 4 tablespoons (60 ml) tomato paste, 2 tablespoons smoked soy sauce, 2 tablespoons vinegar, 2 tablespoons sugar, and ¼ teaspoon cayenne.
  7. Line a 9 by 5-inch loaf pan with parchment paper, leaving an overhang on two sides so you can lift it out. Brush the parchment with a little oil. Add the loaf to the pan, brush with the glaze, cover the pan with foil, and cook for 50 minutes.
  8. Uncover and cook for 10 to 15 minutes, until the glaze begins to brown in spots.
  9. Let the loaf rest 15 minutes before serving.
  10. Leftovers can be wrapped in foil and stored in the fridge for up to 4 days or frozen for up to 3 months.