Healthy Eating when food availability is limited - HELP WITH RECIPES PLEASE

emilyc525

Hey Everyone,

I am living in Mongolia and availability of fresh & healthy food and spices can be somewhat limited, unreliable and / or expensive.

I am getting really, really bored of what I can cook at home, so I would love some ideas for SIMPLE recipes that do not require many spices or ingredients

I have very easy / cheap / reliable access to:

- eggs
- milk
- meat (mostly mutton but also beef, chicken)
- oats
- capsicum
- tomato
- onion
- rice (but i don't really like it)
- bread
- banana
- flour
- spinach
- root veggies (beetroot, potato, sweet potato, carrots)
- broccoli


And that's my main shopping list.

chloeelizabethm

You could make a frittata quick and easy and you can have a few variations. Bbc good food have some good recipes but I think you can basically make it up anyway, just cook your 'filling' ingredients, whisk up some eggs with a bit of milk and put on top in the pan. Leave to set for 7-10 minutes then under the grill to set the top a bit more

trevandmel2015

From your ingredients list you could try a lighter version of the spanish omelette which is 308 calories:

http://www.bbcgoodfood.com/recipes/2685647/spanish-omelette

lynndot1

If you have a muffin tin you could make yourself some "egg muffins" to have on hand throughout the week. They last a good 6-7 days in the fridge just fine and are great for breakfast or just a snack!

http://www.averiecooks.com/2014/05/100-calorie-cheese-vegetable-and-egg-muffins.html is the base recipe I use, but you can put whatever you want in the muffins! I usually just use the "leftover" veggies from last week that I need to get rid of before they go bad, but the possibilities are endless.

Lounmoun

There is a web site called supercook that lets you search for recipes based on the ingredients you have. You might find it helpful. supercook.com/#/recipes/All%2520recipes

weird_me2

What do you usually cook? Are there any foods you usually like but don't eat now? Do you have access to cheese? Beans? What spices are easily available?

jgnatca

From your list roasted root vegetables comes to mind. Do you have access to any oils, sugars/syrups?

French toast.

Custard-based recipes like this one. Leave off the cheese if not available.
http://www.canadianliving.com/food/roasted_garlic_and_tomato_savoury_custard.php

I'd make a rice pudding but I like rice.
http://allrecipes.com/recipe/creamy-rice-pudding/

The tomato and onions together with a little mutton would make a great stew. I am guessing this is a basis of local cooking.
yummly.com/recipe/Guinness-Lamb-Stew-MyRecipes-265244?columns=3&position=2%2F80
Again, skip the ingredients not readily available.

Made another way all the vegetables would make a nice soup.

Borscht. http://www.foodnetwork.ca/recipe/borscht/3538/ Just leave off the spices you don't have available.

If you don't have easy access to meat stock, make your own by starting with say, a "sunday roast". Take the leavings and drippings and make your stock to use with other recipes.
http://www.deliciousmagazine.co.uk/stories/how-to-make-meat-stock/
Slices from your roast can be used for sandwiches throughout the week.

emilyc525

YOU ARE ALL FABULOUS> Thanks for helping, sometimes it's just hard to come up with inspiration for new things I want to reply to each of you but can't figure out how to do it.
- @jgnatca I will be clicking those links.
- @weird_me2‌ - I can get some cheese like a really soft edam. beans are sometimes available. I make a tonne of stirfrys and salads - just getting bored. I bought spices with me, I have mexican and italian spices. Which I had more Indian spices!
- @lounmoun - great idea.
- @lynndot1‌ - I've just started working out in the morning, so will be able to take egg muffin things for breaky! Now to find a muffin tin...
- @trevandmel2015‌ - omelettes - can't get enough (luckily as I am eating them most days)
- @chloeelizabethm‌ - Frittatas are delicious and I haven't thought to make them here, will get on to it!

Thankyou all a tonne!!