04/25/2013 11:17 EDT | Updated 06/25/2013 05:12 EDT

Economical smoothie, frittata and pasta recipes don't sacrifice flavour

Here are some low-cost nutritious recipes created by Canadian culinary experts for the Live Below the Line challenge which is raising awareness of global poverty.

These dishes, one each for breakfast, lunch and dinner, are economical and can be prepared at any time throughout the year. They show that one can eat nutritiously without sacrificing flavour while on a budget.

Breakfast: "The Hulk" Smoothie

Total cost per person: $0.50

500 ml (2 cups) spinach

30 ml (2 tbsp) peanut butter

15 ml (1 tbsp) lemon juice

1/2 banana

4 ice cubes

125 ml (1/2 cup) water

2 ml (1/2 tsp) honey

Place all ingredients a blender and puree until smooth. Serve immediately.

Makes 1 serving.

Source: Chef Roger Mooking, Food Network Canada host and cookbook author.


Lunch: Caramelized Onion and Potato Frittata

Prep time: 10 minutes

Cook time: 15 minutes

Total cost per person: $0.63

15 ml (1 tbsp) vegetable oil

1/2 onion, sliced thinly

1 small potato, diced small (5 mm/1/4 inch), cooked in salted water

2 eggs, beaten and seasoned to taste with salt and pepper

In a non-stick pan over medium, heat oil. Add onion. Stir with a wooden spoon while cooking for 8 to 10 minutes until golden brown.

Drain cooked potato and add to pan. Combine potato and onion. Add eggs and stir with onion and potato until eggs begin to set.

Leave eggs to cook and firm up for 1 to 2 minutes. Place pan under a broiler/grill for 2 minutes. Use a spatula to loosen frittata from pan and slide onto a plate.

Makes 1 serving.

Source: Chef John Placko, culinary director at Modern Culinary Academy.


Dinner: Linguine With Sausage and Mushroom Ragout

Prep time: 2 minutes

Cook time: 15 minutes

Total cost per person: $0.64

100 g (3 1/2 oz) linguine

1/2 Italian sausage, casing removed

1 white button mushroom, halved and sliced

15 ml (1 tbsp) tomato paste

Pinch dried oregano

Fill a medium-sized pot with water and bring to a boil. Cook pasta according to package instructions, then drain, reserving 60 ml (4 tbsp) cooking water for the sauce.

To a small pan, add sausage; break it up while sauteing over medium heat until almost no pink remains. Add mushroom and cook until softened. Stir tomato paste and reserved cooking water into sausage mixture and simmer until reduced by half. Stir in oregano.

On a serving plate, spoon sauce over pasta.

Makes 1 serving.

Source: Christina Frantzis, food stylist and recipe developer.