How to Eat Healthy on a Budget



The most common questions I am asked:

  1. How can I eat healthy on a budget?
  2. What are some quick healthy dinners?

The reason that these are such popular questions is because most of us don’t feel like we can afford to eat what we consider a “healthy meal,” because of a financial or time constraint. One of the most time consuming and expensive parts to any meal is the protein. But when we introduce plant proteins we CAN have a healthy and inexpensive dinner on the table in less than 30 minutes. This doesn’t mean that every meal has to be vegetarian, in fact, simply subbing out half of your meat for a plant source of protein, like beans, can save you money.

Don’t worry, if you aren’t sure how to start incorporating plant-proteins, I’ve got the recipe for you! This Maple-Tahini Energy Bowl is a nutrient powerhouse. It is easy and on the table in less than 30 minutes. I created this recipe as a part of Recipe ReDux, a group of other bloggers who take the challenge each month to post a recipe around a centralized theme. This month we are tying in vegetarian protein options in a power bowl. Scroll to the bottom of this post to view more great vegetarian protein options.

Maple-Tahini Energy Bowl

While your oven preheats to 425, chop all your veggies. fullsizerender-32

In a medium mixing bowl whisk together:

Tahini (or peanut butter will work too), Rice Vinegar, Maple Syrup, White Miso (a fermented soy that is usually found in the asian foods aisle or cold organic section of the grocery store, if you can’t find it, you can sub soy sauce), Red Pepper Flakes, and Olive oil.


Brush or toss all your veggies in the tahini sauce (reserving 1-2 Tablespoons). Roast all your veggies on the same pan covered in aluminum foil. Roast the potatoes first for a few minutes, they take the longest, then add the remaining veggies and edamame.

While the veggies are roasting prepare the quinoa according to the package. Serve with a dollop of tahini mixture on top.



Maple-Tahini Energy Bowl
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  • 1/4 cup tahini
  • 2 Tablespoon Rice Vinegar
  • 1 Tablespoon Pure Maple Syrup
  • 2 teaspoons white miso
  • 1/8 teaspoon crushed red pepper flakes
  • 2 teaspoons olive oil
  • 1 Red Bell Pepper, cut into rings
  • 1 16 oz bag of frozen shelled edamame
  • 1 cup broccoli florets
  • 1 sweet potato, cut into 1/2 inch thick slices
  • 1 cup prepared quinoa


  1. Preheat oven to 425 degrees.
  2. In a medium bowl whisk together tahini, rice vinegar, maple syrup, miso, red pepper flakes, and olive oil.
  3. Place edamame in a colander and run under cool water untll thawed.
  4. Prepare a large baking sheet with foil.
  5. Put sweet potatoes on baking sheet and brush both sides with tahini mixture, place in oven for 5 minutes.
  6. Reserve 1-2 Tablespoons of tahini mixture, set aside.
  7. Toss bell pepper, broccoli, and edamame in remaining tahini mixture and add to sweet potatoes. Cook for another 15 minutes or until all the vegetables are tender and crispy.
  8. Serve veggies over prepared quinoa and add dollop of reserved tahini sauce.


Check out some other great power bowl recipes from Recipe ReDux members: 

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