Week2 – Eat for £50 a Month Recipes 1-5

 

 

My list for the week has changed a little, but not too much that I have had to change the menu posted yesterday (summer greens replaced with salad and lemons with limes).  I have managed to purchase some great frozen fish for £3.25 at Asda. I also have quite a few eggs left from last week so I will not be buying those for the moment. There is plenty of rice and lentils left from last week as well as some chickpeas and tomatoes.

Talking to some of the traders at the market today it seems that Brexit may have already taken a bit of a toll on the food prices.  Generally the fruit and veg is still cheaper but the quantities have reduced and the supermarkets may be now providing equal value on certain products.  Perhaps this will mean more local and seasonal produce but we shall just have to wait and see how the market traders deal with the fallout trying to stay competitive…..

 

Day 1 Lunch – Baked Eggs

• 10 cherry tomatoes
• 1/2 onion
• Iceberg Lettuce
• 2 eggs
• 2 tablespoons of rapeseed oil
• Salt & Pepper

1. Heat the oven to 180 degrees C
2. Oil a pan that you can transfer to the oven
3. Caramelise the onions and add the tomatoes and cook for 5 minutes
4. Add a third of the iceberg lettuce chopped
5. Let it fry for 4 minutes give it a good stir
6. Make a place for each egg
7. Crack the two eggs into their place
8. Transfer to the oven and cook in the bottom for 12 minutes

 

Day 1 Dinner – Turkey Meatballs in Tomato Sauce

I have made a couple of additions to the recipe (+ lentils or nuts and also some Basil or you could try some mint or other herbs you may have in the garden)

For the sauce

• 1 chopped onion (2 spring onions)
• 1 tbsp oil
• 2 cloves of garlic mashed
• 1/2 tsp dried thyme
• 1  can chopped plum tomatoes, plus approximately 1 can of water
• 1/4 tsp pouring salt
• pinch of black pepper
• 1 tsp of sugar
• a splash of balsamic vinegar

For the meatballs

• 125g turkey mince
• 1 small free-range egg
• 1/2 tsp of mustard (or dried mustard)
• 1/2 tsp soya sauce
• 1/4 tsp dried thyme
• a little chopped onion (taken from the sauce prepared onion)
• Basil
• Chopped nuts or some cooked soft lentils

1. chop onions
2. Warm the oil in a pan, add the onion and thyme, and cook at a moderate heat, stirring every now and again, for about 10 minutes.
3. Add the can of tomatoes, and a can of  water, season with the salt and pepper, stir well until bubbling, then turn the heat down and simmer the sauce gently .
4. Mix all the ingredients for the meatballs, including a little chopped onion and chopped basil in a bowl with your hands, just bring the mixture together gently.
5. Roll them into balls (makes between 10 & 15)
6. Pop the meatballs into the simmering sauce
7. Let the meatballs simmer in the sauce for approx. 30 minutes

For the rice follow the packet instructions but I always soak and rinse my rice until it runs clear as I find it makes it less sticky and plumps out the grains.

Day 2 – Lunch – leftover meatballs sarnie

I use the flatbreads, the leftover meatballs and some chopped salad and some leftover rice and roll it up like a meatball burritos  Flatbread Recipe Day 6-7 Post)
Day 2 – Dinner – Fish & Chips

• Piece of frozen fish
• 7 cherry tomatoes
• Herbs of your choice – Basil/oregano/mint/thyme/parsley/fennel
• Sliced onion
• Salt & Pepper

1. So I will not be battering the frozen fish as this recipe is gluten free however you can take the frozen fish straight from the freezer and then make a pocket with foil.
2. Place an A4 sized piece of foil on a tray , put seven cherry tomatoes in the centre of the foil
3. Place the piece of frozen fish on top
4. Add the herbs of your choosing and some chopped onion
5. Sprinkle with salt & Pepper
6. Bring the edges of the foil together and fold securely
7. Cook in the oven for 20-25 minutes at 190 degrees
8. Chips as per previous blog but just with the new potatoes, unless you have some sweet ones left like me Chip Recipe

 

Day 3 – Lunch – Baba Ganouj & Chickpea, Pea and Mint dip with 2 flatbreads

Baba Ganouj

• 3 small aubergines
• 1 garlic clove
• 1.5 tablespoons of rapeseed or coconut oil
• juice of 1/2 lime
• salt and pepper
• pinch of cayenne/paprika for display (flourish on top at end)

I managed to get 3 smallish aubergines at the market so I am going to use all of these. You can smoke the aubergines over a flame for 10 to 15minutes until softened which gives a great smokiness to this dish.  But as I am a tad lazy and also clumsy I’m going to use the oven.

1. Cut the Aubergines lengthways and score with a knife
2. Drizzle with rapeseed/coconut oil
3. Place in an oven at 220degrees C until burnished and softened
4. Peal off the skin
5. Remove to a bowl and allow to cool
6. Mash the Aubergine, garlic, lime juice and oil together until fairly smooth
7. Add the salt and pepper, taste and when seasoned to your taste serve with a pinch of paprika/cayenne on top

Chickpea, pea and mint dip

• Tin of chickpeas drained
• 3 handfuls of cooked garden peas
• 6 mint leaves chopped finely
• tablespoon of rapeseed oil
• Salt & Pepper

1. Mash all of the ingredients together in a bowl and serve
2. Flatbreads

Day 3 – Dinner – Egg curry

I first ate this dish 20 years ago when a friends Mum gave me a bowl at their house. She was a little embarrassed and described it as a humble dish. I find the best tasting food around the globe is often classed as poor mans food but to me it was and still is the best egg dish I’d ever tasted. It’s my comfort food “with extra chilli” it’s also thrifty and yummy and this recipe is quick and easy to make, and costs less than £1.20 a head. I would always recommend free range eggs from happy hens.  It goes to show taste isn’t about how much it costs but the love and care taken and the spice combination. There are many recipes on the Internet and do play around with the spices and the amounts, some add a little sugar for a sweeter taste. In brief for my quick and easy version (it tastes great but with more time and effort it can taste better and better)

• tsp Ginger, Garlic, coriander, cumin, tumeric
• salt & pepper
• 1 onion
• chopped chilli
• 1/2 tin of tomatoes and 1/2 tin of water

 

1. fry the ginger,garlic with the onion until soft
2. then mix in the coriander, tumeric, cumin a pinch of salt and pepper a chopped chilli or 2,
3. fried all together for 2 minutes
4. add a can of chopped tomatoes and half a can of water then add your hard boiled peeled eggs (I give each egg a jab with a tooth pick so the juice penetrates)
5. pop a lid on and heat gently for 15 minutes
6. Serve with rice or lentils or even on a slice or two of bread, divine! This is my soulfood and one day I shall go to the different parts of the world where it is made and find the best one 😉

G

Day 4 – Lunch – Tortilla/Frittata with Summer Greens and any leftover dip from day b4

• 1tsp oil
• 1 egg
• 1/3 onion
• 3 baby tomatoes
• 2 tsp of milk

1. Fry the onion and tomatoes in the oil until soft
2. Mix the egg and the milk
3. Turn the grill on to hot
4. Add the egg mixture to the frying pan on a medium heat and wait for 4 minutes until the centre starts to bubble slightly
5. Place under the grill and keep an eye until it puffs up
6. Serve straight from the grill

As I didn’t manage to purchase any summer greens but did get salad, cucumber and tomatoes and onions then just make up a small side salad with these and dress with a squeeze of lime and some oil and salt & pepper.  If you managed to get summer greens within your budget of £10 with the other ingredients then well done 😉  jently fryy with some garlic and serve alongside the Frittata.
Day 4 – Dinner – Coop pie

• 1 chopped onion
• 1 tbsp oil
• 2 cloves of garlic
• 1.5 tsp Soya Sauce
• 1/2 tsp dried thyme
• 1tsp Worcester sauce
• pinch  pepper
• 3 carrots finely chopped
• small cup of frozen peas
• 125g turkey mince
• 2 sweet potatoes
• 3 small cups of water

1. Fry the onion and 1 clove of garlic in oil until soft
2. At the same time put 2 carrots & 2 sweet potatoes and 1 clove of garlic in a large pan of salted water, bring to the boil, then cook for 12 mins.
3. Add the turkey mince and thyme and fry for 5 minutes
4. Add the soya and Worcester sauce and pepper
5. Add the carrots and peas put the lid on for a few minutes
6. Add the water and leave to simmer for 20 minutes.
7. Check the carrots and potatoes after 12 minutes if soft then, drain add a little warm milk and mash well
8. Get an oven dish and put the mince mixture and sauce in the base and cover with the carrot and potato mixture
9. Put under a hot grill for 10 to 15 minutes until the top browns (I usually add some parmesan to the top).

 

Day 5 – Lunch – beans burrito with chillies

• 1 or 2 Flatbreads as per previous
• 1/2 tin of beans (plenty left from week 1)
• 2 eggs
• 1 tablespoon of milk
• 1 teaspoon of rapeseed oil
• dried oregano or thyme
• salt & pepper
• A chilli
• if you have money for cheese then some grated cheese

1. spread the mashed beans on the tortilla and sprinkle with cheese (if available)
2. Place on tinfoil and fold over and make a parcel
3. Place in an oven at 200 degrees for 10 minutes
4. Whilst in the oven beat the eggs, milk, chilli, oregano salt and pepper in a bowl
5. Heat the oil in a pan
6. Add the egg mix to the pan and stir over heat until cooked
7. Open the tinfoil parcels and add the cooked egg mixture
8. Return to the oven of not ready to serve or serve straight away

Day 5 – Dinner – kedgeree

• 1 or 2 Fish fillet(s)
• 1 bay leaf
• A little milk
• rapeseed oil
• small onion chopped
• tablespoon of curry powder
• 1 cup of cooked rice
• 2 hardboiled eggs
• salt & pepper
• Pinch of paprika
• Some fresh parsley if available

1. Poach the fish in a little milk with a bay leaf for about 5 minutes, if from frozen until you can flake (10 to 15)
2. Sweat the onion in oil with the curry powder /garam masalla or mix for about 8 minutes
3. Add the cooked rice and sir to mix and some water or stock or miso (I like miso in this dish)
4. Add the flaked fish
5. Add the eggs
6. Give it a stir
7. Sprinkle Salt & Pepper and add the parsley