Four fresh and healthy family meals using only $2

Everyone is looking to save money right now, and with a few simple tricks, you can turn a low-cost staple into the main event – every night of the week.

Cook and Coles ambassador Courteney Rollston hosted by Brekky Central to show us how to prepare four fresh, healthy meals in under 10 minutes each.

Watch: Courtney Rollston cooks up sweet potato dishes in the video above

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All four dishes make the humble sweet potato, which costs about $2 each, the star of the show.

Sweet potato pie. attributed to him: supplied

Sweet Potato Pie with Avocado

Serves: 2 (one large pancake) | Preparation: 10 minutes | Cooking: 15 minutes

Ingredients:

  • cup of self-raising flour
  • 1 tablespoon corn flour
  • 1 large egg
  • 1 tablespoon olive oil, plus extra for frying
  • 1½ cups soft or grated sweet potatoes
  • 2 green onions, sliced, separated by two green and white parts
  • 2 teaspoons toasted sesame seeds, for garnish

Avocado mayonnaise:

  • 1 large ripe avocado
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon maple syrup
  • ½ teaspoon Dijon mustard

method

  1. Put the sweet potatoes in a bowl with a pinch of salt and rub them in to soften them. Leave to sit for 5 minutes until the salt draws some of the liquid from the sweet potatoes. Put the flour, cornmeal and a pinch of sea salt in a bowl and mix well. Add eggs, oil, sweet potato and white parts of green onion and mix well.
  2. Heat a non-stick skillet over medium-low heat and add 1 tablespoon of oil to cover the bottom of the pan. Add the mixture to a thickness of about 1 cm. Cook on one side for 3-4 minutes, or until golden. Flip it onto a plate and carefully move it to the pan and cook for another 3-4 minutes on the second side, then flip it over again and cook for another 2-3 minutes to ensure the pancake is done.
  3. For mayonnaise, put ½ avocado with remaining ingredients in blender and season with sea salt. until a smooth mixture. Add a splash of water if the mixture needs to be diluted. Put it in a zip-top bag for piping.
  4. To serve, put the pancake on a board and cut it into squares. Cut the rest of the avocado into slices and place on top. Put some mayonnaise with avocado. Sprinkle with sesame seeds and the green parts of the green onions before serving.
Mexican sweet potato stuffed attributed to him: supplied

Mexican sweet potato stuffed

Serves: 4 | Preparation: 10 minutes | Cooking: 60 minutes

Ingredients

  • 4 medium sized sweet potatoes
  • 1 tablespoon olive oil
  • ½ brown onion, cut into cubes
  • 2 garlic cloves, finely minced
  • 300gm minced meat coles
  • 1 teaspoon cumin, paprika, ground coriander and dried oregano
  • ½ can (200 g) canned tomatoes
  • 2 cups red or white cabbage, finely chopped
  • 2/3 cup Greek yogurt or sour cream
  • 2 teaspoons hot sauce (optional)
  • ¼ handful of coriander, to serve

method

  1. Preheat the oven to 200°C. Pour the potatoes with a fork and place in a lined baking tray. Roast the potatoes for 50 minutes to an hour, or until they are slightly wrinkled on the outside and tender on the inside.
  2. Meanwhile, heat the oil in a non-stick skillet over medium to high heat. Cook the onions and garlic for 2 minutes until softened, then add the minced meat. Cook beef with the back of a wooden spoon for 5-6 minutes or until browned. Add cumin, paprika, coriander, oregano, and a pinch of salt and pepper. Cook the spices for a minute until fragrant, then add the tomatoes. Reduce the heat and simmer for 5 minutes, or until thick and rich.
  3. Cut the potatoes in half lengthwise and use a spoon to gently brush the meat to shape the boat.
  4. To serve, place cabbage in sweet potato cavities. Put the ground beef over the yogurt, hot sauce and cilantro sprigs before serving.
Roasted sweet potato with soy and tahini sauce attributed to him: supplied

Roasted sweet potato with soy and tahini sauce

Serves: 4 sides | Preparation: 10 minutes | Cooking: 30 minutes

Ingredients

  • 4 medium sweet potatoes, cut into 2cm strips
  • 2 tablespoons olive oil
  • 2 tablespoons tamari soy sauce
  • 2 tablespoons Pepita seeds, toasted and mashed
  • 1 long red pepper, sliced
  • cup coriander, for serving

Sesame sauce:

  • 2 tablespoons tahini
  • 1 tablespoon fresh ginger, peeled and sliced
  • 1 tablespoon soy sauce
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon maple syrup
  • 3 tablespoons warm water

method

  1. Heat oven to 180 ° C.
  2. Add sweet potatoes with oil. Spread on a large baking sheet in a single layer and roast in the oven for 20-25 minutes, or until almost cooked through. Sprinkle tamari soy over sweet potatoes and continue roasting for another 6-8 minutes, or until sticky and fragrant.
  3. Whisk all the ingredients for the sesame dressing together until the consistency of mayonnaise.
  4. Place the sweet potatoes in a large serving dish and drizzle with a little sesame dressing. Sprinkle with chopped chili, ground pepita and cilantro sprigs before serving.

* Serve with steamed rice or noodles

Sweet potato and chickpea salad attributed to him: supplied

Spicy sweet potato, mint and chickpea salad

Serves: 4 sides | Preparation: 15 minutes | Cooking: 30 minutes

Ingredients

  • 2 sweet potatoes, sliced ​​lengthwise into thin wedges
  • ½ cup (60 ml) olive oil
  • 1 tablespoon of harissa paste
  • 1 teaspoon whole cumin seeds
  • Sea salt and pepper to taste
  • 1 x 400 gm can of chickpeas, drained
  • ½ cup mint, leaves roughly torn
  • 1 cup flat parsley, fresh leaves
  • Juice and zest of a small lemon
  • 1 small garlic clove, finely minced
  • 1 teaspoon white sesame, toasted
  • ½ teaspoon ground sumac

method

  1. The oven is heated to 190 ° C. Put the sweet potatoes in 30ml of oil, harissa paste, cumin seeds and a pinch of salt. Cook sweet potatoes in a lined oven tray for 30-35 minutes, or until tender and slightly wrinkled.
  2. Meanwhile, put chickpeas, mint, and parsley in a mixing bowl.
  3. In a small bowl, mix the remaining oil, lemon peel, lemon juice, garlic, sesame seeds, sumac, and a pinch of salt and pepper. Stir the sauce through the chickpeas to coat well.
  4. Put the chickpea mixture on the base of the serving dish. Gently toss warm sweet potato slices and garnish with a few extra mint leaves before serving.

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