Pumpkin Soup

Today (31st October) is Halloween – originally Hallows Even, the evening before All Saints Day – and the shops are overflowing with pumpkins. Most people carve them into lanterns then throw them away. That’s a shame because there’s nothing easier to make than tasty pumpkin soup.  I’ve put this recipe on my Survival Guide for the Skint blog as it’s so cheap – ~20p per bowl.  I topped it with some of the seeds which I roasted and cheese on the side.

 

 

Advertisements

Bonus Recipe

 

Leek and Mushroom Tagliatelle

Different shapes of pasta interact with different types of sauces. This seems to go well with flat ribbons, hence tagliatelle. I made the one in the picture with pizzoccheri or you can use something else if you prefer. Spiralized courgette (courgetti) makes a good substitute for pasta if you’re avoiding wheat or watching your weight.

(Incidentally, the g in tagliatelle is silent so it should sound like tal  iatelle, not tag.)

Chop a large leek or two small ones 50p

into coins about ½” (1cm) wide. Lay these flat and cut in half.

Wash the pieces well under running water in a colander and shake to drain.

Fry for 3 mins in a knob of butter or tbsp olive oil 8p

in a large frying pan.

Chop two handfuls of mushrooms and add to the pan 45p

Turn down the heat

Add: – 1/3 tin chopped tomatoes 12p

– squirt of tomato puree (~8 or 10”) 5p

– a chopped up stock cube 7p

– (or a desert spoon of bouillon powder 15p)

– good pinch of dried oregano 4p

– good pinch of dried parsley 4p

Season with salt and pepper

Cover with a lid, simmer gently for 10 mins, stirring occasionally.

Meanwhile, cook your pasta in fast-boiling, salted water 25p

At the end add 10 slices of salami Milano 59p to the sauce

Mix 2 tsp cornflour with a little cold water 2p, add, and heat to thicken

Drain the pasta, stir some butter or olive oil 8p

Top with the sauce and a good sprinkle of Parmesan 25p

Total for this taste of Italy £2.54. That’s £1.27 per person.

For a vegetarian meal, add double the mushrooms at the start instead of the salami at the end, £2.48 or £1.24 per person.

 

Next –  I’ve been asked for a shopping list for the full set – coming soon!

 

Real Food is Cheaper than Junk Food

After the holidays money might be tight. Whereas we spent a quarter of our income (25%) on food 40 years ago, it’s now only about 10% and price is one of the most important factors when people choose what to buy.

A common reason people give me for not eating real food, is that it’s too expensive. Nothing could be further from the truth. If you’ve ever watched Eat Well for Less, every family ends up saving £1000s by doing their own cooking. Why do we think real food is more expensive than fake food? Perhaps because the manufacturers are so adept at presenting their wares as cheap.

Ready meals are £2.50 a pop, (should that be a ping?) and most people recognise they often aren’t great (read the reviews eg not the mouth wateringly delicious dish you see on the ads and the picture on the packet but “90% salty, watery mash, 9% chicken, 1% mushroom & didn’t even see any leek – rubbish ). Many are not even complete meals but parts of meals to which you have to add your own veg or salad – that pushes up the cost still further. Takeaways are very expensive costing anything from £3 or £4 upwards for the basic meal, plus sides and other unhealthy extras like fizzy drinks which can push the meal up to a fiver.

Other people might be willing to sacrifice their money and food quality to avoid a few minutes of cooking but you want good food, good value and good health so I’ve had a go at costing some recipes. They all come out under £2 per person, from the most decadent pork stroganoff and salad at £1.87, through pasta with salmon sauce and salad at £1.62 (below), to liver and onions with cabbage and mash at 81p for the most nutritious food on the planet (NB liver is high in vitamin K so not good with warfarin).

If you have a take-away twice a week and eat ready-meals the rest of the time, you could save at least £500 a year per person, probably far more, by cooking your own food. Adding up seven of these meals comes to £9.73 for a week. Does that sound worth a little time in the kitchen?

Recipes serve 2 adults, final price per person shown in bold.

Pasta and salmon sauce

In a pan of fast boiling water, cook pasta 25p

In a small saucepan melt a knob of butter 10p

Add a 213g tin of pink salmon £1.84

Add 1/3 tin tomatoes (freeze the rest in two containers) 12p

Add a big pinch of fresh dill (freeze the rest for other meals) 6p

Make a salad while everything cooks – see below 52p

When the pasta is almost ready, add 1/3 tub double cream 25p

to the sauce – warm it but don’t let it boil.

Drain the pasta, stir in some butter 6p

Pour the sauce over and serve with the salad

Total cost £3.20 that’s £1.60 per person.

So easy, so quick, so tasty!

Salad

Some meals seem to go with salad, others with veg. There are so many ways to make salads and wonderful varied ingredients you can use. Here’s an easy one that I’ve used in this recipe series.

Wash and chop a few lettuce leaves 5p

(buy a whole lettuces, not expensive, chemical-soaked pre-prepped bags)

Slice a carrot very thinly or grate it 8p

Slice some radish 9p

Add some baby plum tomatoes 20p

Drizzle with dressing 10p

Total for salad 52p for 2 or 26p per person

For the sake of your health, make your own dressing with olive oil and some sort of vinegar. Bought dressings usually contain vegetable oil which you need to avoid – here’s why.

You can make salad that costs even less by slicing savoy, white or red cabbage very finely and adding grated carrots, tomatoes, chives, celery etc.

Savoy cabbage tastes good with olive oil and white wine vinegar.

White cabbage is better with mayonnaise. Here’s an easy way to make your own.

Cooking doesn’t have to be complicated and it doesn’t have to use loads of equipment and make lots of pans dirty. Here’s one you can make for one in a little pan or for 20 if you have a huge cauldron – but there’s only the one pan to clean. Hurray!

One-pot chicken

In a medium pan, melt a knob of butter 10p

Chop one medium onion and cook for 3 mins 20p

Add a teaspoon of coconut oil 5p

Fry 4 chicken thighs until browned all over £2.64

For the best flavour, use thighs with skin on and bone in.

Turn down the heat

Add:

– 1/3 tin chopped tomatoes 12p

– 125ml brown rice 15p

– a dash of lemon juice 12p

– ½ pt stock 7p

– good pinch of dried oregano 4p

Stir, cover with a lid, simmer gently for 20 mins, turning the chicken pieces over and stirring the mixture 4 or 5 times.

5 minutes before the end, add two good handfuls of peas 12p

Towards the end, add a good pinch of fresh chopped parsley 7p

Total cost £3.78, that’s £1.84 per person and the chicken price is for free-range. You can cut it to £1.07 if you use frozen thighs.

Delicious, satisfying and only one pan to clean.

Here’s a link to two recipes (pork stroganoff and pork in a mushroom cream sauce) and a note about low-cost weight loss.

Top Tip – Get Cooking –  it could save you a packet!

 

Putting Meals Together

Every meal should contain three things: plants, protein and fats.

Some meals seem to go with salad, others with veg but every meal should include some fresh plants (white potatoes don’t count), preferably including 2 or more colours and something non-starchy. When you make real food from fresh ingredients, it’s easy to make sure you always have some. It’s often the plant part that’s missing or cooked to death in junk food.

Pea and Chorizo risotto with Sea Bass

One of my favourites! I had this in a pub near Bath and have been making it ever since.  Recipe serves 2 adults.

Put the kettle on to boil for stock

Put a knob of butter in a large frying pan 10p

Chop 1 x small onion and cook for 3 mins 10p

Add 125 ml risotto rice 30p

Stir around for a minute or two then add a little stock 7p

Simmer gently, adding more stock as it is absorbed.

Slice two ‘blobs’ of chorizo and add to pan 70p

The rice will take about 20 minutes to cook

In a small frying pan heat another knob of butter 10p

Cook two small fillets of sea bass, skin side up first £3.00

Turning fish over after 3 minutes.

5 minutes before the end, add two good handfuls of peas 12p

When everything is ready, add a tbsp of grated Parmesan 25p

to the risotto and stir through.

Total for this totally awesome meal £4.74. That’s £2.37 per person.

I later couldn’t find sea bass at the price originally posted (it must have been on offer), so I’ve redone the costings.  This meal is now >£2 but still much more fabulous and still cheaper than most take-aways and ready meals if you can afford to treat yourself.

To complete my week of meals under £2, I added a bonus recipe – Leek and Mushroom Tagliatelle for £1.27.

If you’d like to get my full Eat Well News, sign up here. It’s so much more than the things I post on my blog. I’ll be in touch with you about nutrition and health, to provide articles, updates, news of events, products, services, recipes and things to bring a smile.

Quote of the month

Cooking is without doubt one of the most important skills a person can learn.

Jamie Oliver

There are loads of recipes on his website and YouTube channel.  I love his chicken and mushroom pie.  He does it in no time.  It takes me ages (I make my own gluten-free shortcrust pastry) but it’s so delicious it’s worth it.

I’ve also just bought a copy of his new book ‘5 Ingredients’ – brilliant if you’re new to cooking and want to keep things simple.