Cooking on a Budget - Age UK

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It is not always cheaper to buy cut-price ready meals. If you use a shopping ... This recipe provides a nutritious soup
fit as a fiddle

Cooking on a budget

Introduction The success of A Recipe for Healthy Living showed us that there was a demand for easy, nutritious menus that you can cook yourself with very little fuss and on a budget. We revealed the secret of how to cook healthy chips and tips on making sure that you get your ‘five a day’, and to date 21,000 copies have been enjoyed across the country. Now, Cooking on a Budget offers more recipes that you will find simple to follow. Whether cooking for yourself or for others, food prices are rising and ideas to help reduce the weekly shopping bills are always useful. Cooking on a Budget gives recipe ideas using ingredients that you may already have in the cupboard or that are cheap to buy. The dishes in this book can be frozen to save energy and time. It is not always cheaper to buy cut-price ready meals. If you use a shopping list, buy things on special offer, buy groceries that you can store or freeze and only buy the fresh ingredients that you are going to need – it will ensure that you can still eat healthily on a tight budget. This book’s companion volume, Cooking for One, offers simple recipes for single portions. Living alone after cooking for a family for many years can be daunting. You may wonder whether it is worth preparing vegetables or turning on the oven for a small amount of food. Because of this, you may either become less interested in eating and start to lose weight, or fill up on cakes and junk food and put on too much weight. Either way, your health will suffer. This book gives ideas of meals that are quick, use just one hob or can be frozen in portions, making it easier to cook properly for one.

Salt-free seasoning Try this tasty alternative to salt, you’ll be surprised you won’t even notice the difference.

Salt-free seasoning Ingredients Choose at least three of the following. 5 tsp onion powder 2 tsp garlic powder 2 tsp sweet paprika

The ability to taste can reduce with age and adding salt to cooked food at the table may become a habit. Too much salt causes the kidneys to overwork and may raise blood pressure, so this is a tasty replacement to put in your salt shaker. Method

2 tsp dry mustard powder

Combine the ingredients and mix well.

1 tsp dried thyme

Spoon into a shaker with large holes or store in a container and use a teaspoon or a pinch of seasoning at a time.

1 tsp ground black pepper 1 tsp cayenne pepper

Tasty tomato soup This recipe provides a nutritious soup that is cheap and can be frozen in portions or kept in the fridge for up to 48 hours. It can be served hot or cold, so will warm you up on a winter’s day or provide a refreshing Gazpacho (cold, Spanish-style tomato soup) in summertime.

Tasty tomato soup Preparation time 10 minutes Cooking time 10 minutes (add 5 minutes to heat soup) Serves 4 Ingredients 500g/1lb ripe tomatoes 10cm/4 inches chopped, peeled cucumber 3 chopped spring onions ½ a chopped pepper (any colour combination is fine) 2 peeled and chopped cloves of garlic (or ½ tsp garlic paste) 1 tsp fresh or dried mixed herbs, including thyme and basil 300ml/½ pint cold water 3 tbsp olive oil 1 tbsp white wine or balsamic vinegar (optional) Tomato purée to taste Ground black pepper to taste

Buy cut-price, overripe tomatoes, cucumber and peppers from the supermarket, local fruit and vegetable shop or market stall. Tomatoes are a good source of vitamin C, which supports immunity, provides anti-oxidants and promotes healthy cell growth. Tomatoes contain many other vitamins and minerals, including iron and vitamin A, as well as lycopene, which supports prostate gland health in men. Method Boil a kettle, take a sharp knife and score the tomatoes across and round. Place them in a large bowl and immerse them in the boiling water for 10 minutes. Meanwhile, prepare the other vegetables. Skin the tomatoes and chop them. Discard the seeds, if preferred. Put all the ingredients, apart from the purée and black pepper, in a clean, large bowl and mix. Either use a hand blender or a jug liquidiser to blend the ingredients into a smooth liquid. Add tomato purée to improve the colour, if desired. Divide into 4 portions and store or serve as suggested. If serving hot, stir in a pan on a gentle heat for 5 minutes. If you need to gain weight, you can add cream to the dish. Add ground black pepper to taste. Garnish with a cucumber and red pepper slices.

Leek and potato soup This soup is always a favourite, and is quick and easy to make.

Leek and potato soup Preparation time 10 minutes Cooking time 30 minutes Makes 2 large portions Ingredients 1 medium leek, washed and thinly sliced 225g/½lb finely grated (or chopped) potatoes 300ml/½ pint vegetable or chicken stock 300ml/½ pint milk, which makes the soup creamier (for dairy-free soup, make 600ml/1 pint stock) A splash of olive oil or a knob of butter/margarine Pepper to taste

Potatoes are cheap and provide the body with vitamin C and fibre. For this recipe, it is fine to use potatoes that have gone a little soft in the cupboard. Leeks are a tasty alternative to onions and are cheap to buy. They are a good source of B vitamins, which support the nervous system and the formation of new blood cells. This recipe makes two generous portions so one can be saved for the next day if you are cooking for one, or you could invite a friend for lunch. Method Heat the oil or butter/margarine in a medium-sized saucepan. Add the chopped leeks and stir until the leeks start to wilt. Add 300ml of stock and stir. Add the potatoes to the pan and stir until simmering. Add milk, or the rest of the stock, and a pinch of black pepper to taste. Simmer for 20–25 minutes. Cool slightly and serve with granary bread.

Macaroni and broccoli bake David from the ‘Tuesday Club’ in Cambridgeshire likes cooking and trying new recipes and wants others to enjoy this dish.

Macaroni and broccoli bake Preparation time 10 minutes Cooking time 30–35 minutes Serves 2–3 Ingredients 225g/9oz dried macaroni 25g/1oz butter or low fat margarine 25g/1oz plain flour 300ml/½ pint semi-skimmed milk 35g/1½oz grated, mature cheddar cheese 175g/7oz broccoli 2 tomatoes Optional: 2 slices of lean back bacon or a chicken breast fillet cut into strips

Cooking from scratch means that you can make a healthy version of this dish using low-fat ingredients and not adding salt. If you need to put on weight, and do not need to cut out saturated fat, you could use full-fat dairy products. Macaroni is a slow-release carbohydrate, so as well as being cheap and filling, it also keeps blood-sugar levels stable. Cheese and milk contain calcium for healthy bones. With mature cheddar cheese, a small amount still gives a good flavour. Broccoli is a super-food, full of vitamins and minerals, and one of your five a day. Bacon, which is an optional addition, is fatty and salty, so for a healthier alternative, substitute chicken breast. Method Boil the macaroni in water for about 10 minutes. Meanwhile, make a sauce by melting the butter/margarine in a saucepan, stirring in the flour. When it is smooth, gradually add the milk, stirring continuously until you have a sauce that is smooth and thick. Take off the heat and mix in half the grated cheese. Stir the sauce into the cooked macaroni. Steam or boil the broccoli for about 10 minutes until the stalks are soft. At the same time, grill the halved tomatoes (with the bacon or chicken strips if required) for 8–10 minutes until cooked through. Cut the bacon into pieces when cooked. Put the macaroni cheese into an ovenproof dish. Add the bacon/chicken, tomatoes and broccoli and top with the rest of the cheese. Grill for a few moments until the cheese is bubbling. Serve with a green salad.

Cottage pie with lentils This recipe uses a small amount of meat, which is partnered with lentils. Lentils are a good alternative source of protein and are cheaper and lower in saturated fat than meat.

Cottage pie with lentils Preparation time 10 minutes Cooking time 65 minutes Serves 4 Ingredients 110g/4oz lean minced beef 2 finely chopped onions

The four portions can be divided into individual dishes and extra portions can be frozen to save cooking time and fuel costs on other days. With the meat/lentils for protein, potatoes for energy release and carrots and tomatoes for vitamins and minerals all in one dish, there is no need to add anything else to have a completely balanced meal. Method

2 grated carrots

Place the minced beef in a saucepan and add a little water or oil. Cook until brown, then pour off the fat.

1 large tin tomatoes

Add the onion, carrots, tomatoes, pepper and lentils.

50g/2oz red lentils (if they need pre-soaking, follow instructions for soaking before starting the recipe) 1 cup of water Splash of milk 1 vegetable or beef stock cube or 1 tsp yeast extract dissolved in a cup of boiling water 900g/2lb chopped and peeled potatoes Black pepper to taste

Add the stock, bring to the boil and then simmer for 25–30 minutes, stirring occasionally. Meanwhile, boil the potatoes and mash them with a splash of milk. Transfer the mince mixture to a large, ovenproof dish or individual ones if you are going to freeze portions. Spread the potato on top. Bake in the oven at gas mark 4/200°C/400°F for 30 minutes, or until the potato is light brown in colour. For frozen portions, defrost thoroughly first and then reheat for 30 minutes in the oven.

Fish kedgeree Kedgeree is a traditional British breakfast, historically from colonial India, and it can make a tasty lunch, too. Alf, from Boyden Court, used to cook this for 300 cadets when in the army.

Fish kedgeree Preparation time 10 minutes Cooking time 30–45 minutes Serves 2 Ingredients 1 tsp margarine or olive oil 1 small finely chopped, onion 35g/1½oz rinsed rice (white long-grain or brown/wholegrain/ basmati) 150g/6oz cooked and flaked white fish 1 hard-boiled egg 250ml/9fl oz fish stock

White fish (cod or coley) contains protein, to help the body heal and repair. It is low in saturated fat and is easy to digest. Brown and wholegrain rice are slow-releasing carbohydrates that help to maintain blood-sugar levels. Brown basmati rice has a pleasant, nutty flavour. Brown and wholegrain rice take a little longer than white rice to cook and are more expensive. An egg is full of nutrients. If you choose free-range, omega-3-rich eggs, you will be supporting your heart health. Method Pre-heat oven to gas mark 6/180ºC/ 350ºF. Place the white fish with a pinch of black pepper in 300ml/½ a pint of water in a saucepan and simmer for 10–15 minutes until cooked. Keep the fish stock. While this is cooking, choose a medium-sized, ovenproof casserole dish with a lid, and heat the margarine/oil in it.

Black pepper to taste

Brown the onions for 5–10 minutes in the casserole dish, then add the rice.

1 level tsp curry powder (optional)

Remove the fish from the saucepan and put it aside for later. Pour the fish stock into the casserole dish. If you would like Indian seasoning, add curry powder. Cover with the lid and transfer to the oven for 15 minutes (white rice) or 25 minutes (brown rice). While this is cooking, boil the egg for 10 minutes. Drain the hot water from the egg pan, fill it with cold water and, when the egg is cool, shell it and cut it in half. When the rice is cooked, separate the grains with a fork and add the flaked fish. Crumble the hard-boiled egg into the mixture.

Couscous salad Couscous is a wheat-based alternative to rice or pasta. It is a good choice for diabetics as it is lower in calories and has a slower energy release.

Couscous salad Preparation 5 minutes Cooking time 17 minutes

The salad contains vegetables, for vitamins and minerals, and is low in saturated fat. It provides a cheap side dish to go with fish or poultry, or can be eaten on its own as a light lunch.

Serves 1

Method

Ingredients 25g/1oz couscous

Place couscous, lemon, oil and boiling water in a bowl.

A squeeze of lemon juice ½ tbsp olive oil 60ml/ 2fl oz boiling water 1 chopped tomato 2cm/1 inch of cucumber, chopped 1 tsp freshly chopped mint 1 tbsp sultanas

Cover and leave for 15 minutes. Fluff up with a fork, mix in vegetables and serve.

Low-fat chicken curry Christine from North Shields enjoyed making this recipe. Curry is a British favourite but cooking from scratch can be time-consuming and expensive.

Low-fat chicken curry Preparation time 10 minutes Cooking time 45 minutes Serves 2 Ingredients 1 medium onion, chopped 1 medium apple, skinned and chopped A drizzle of olive oil

This recipe uses lean chicken breast and balti curry paste, alongside ingredients that you will find in your larder. It is quick and easy to make and ideal to freeze, saving time and energy. Chicken breast is a great source of protein and is low in saturated fat. The vegetables in the dish provide some of your five a day and coriander is a traditional treatment for diabetes, relieves stress and insomnia, and aids digestion. Method Heat the oil in a large frying pan and add the onion and apple for 2–3 minutes until they start to soften.

2 chicken breasts, skinned and cut into chunks

Add the chicken and stir for 5 minutes until the ingredients start to brown.

1 crushed garlic clove

Add the garlic, carrots, tomatoes and chicken stock.

2 carrots, finely sliced

Stir in the balti paste and three-quarters of the coriander.

1 medium can of chopped tomatoes

Simmer for 30 minutes, stirring occasionally.

1–2 tbsp balti curry paste (to taste)

Add the peas and cook for another 4–5 minutes.

150 ml/¼ pint chicken stock

Serve with brown basmati rice and garnish with the rest of the coriander.

4 tbsp frozen peas 2 tbsp chopped, fresh coriander

Potato and onion layer Rita from North Shields enjoys making this dish either as a side or a main course.

Potato and onion layer Preparation time 5 minutes

Potatoes provide carbohydrates for energy, fibre to support digestion and vitamin C to keep away coughs and colds.

Cooking time 30 minutes

Method

Serves 1 Ingredients 1 medium baking potato 1 small, finely diced onion A little butter/ low-fat margarine/olive oil Black pepper 1 tbsp of grated mature cheese, if desired Optional extras: •a  handful of cooked beans • chopped courgette/ marrow • shredded cabbage • frozen peas/sweetcorn

Set the oven to gas mark 6/200°C/400°F Wash the potato and cut into 6–8 slices. Grease a small ovenproof dish. Layer the potato with the onion and other optional ingredients, adding pepper and a little butter/margarine or oil to each layer. Cover and bake for about 25 minutes until the potato is soft. Add a little cheese, if desired, and return to the oven for a few minutes until the cheese bubbles.

Savoury flapjack Lesley from Age UK North Tyneside enjoyed making this with her group. Porridge oats are a carbohydrate that provides slow-release energy, helping to balance blood-sugar levels.

Savoury flapjack Preparation time 10 minutes Cooking time 40 minutes Serves 8–10 Ingredients 1 medium onion, chopped 1 tsp dried or freshly chopped mixed herbs of your choice 1 medium tin of chopped tomatoes 170g/6oz porridge oats

As there is no sugar in this recipe, it is suitable for diabetics. The soluble fibre in oats helps to remove excess cholesterol from the body, and to support digestion. A small amount of mature cheese provides calcium for healthy bones. Tomatoes contain vitamin C, which is good for fighting off coughs and colds, and lycopene, which supports prostate gland health in men. Method Soften the onions with either a little oil or water for 5 minutes in a large pan on a medium heat. Add the herbs and the whole tin of tomatoes. Stir in and cook for 5 minutes.

55g/2oz mature, grated cheddar cheese

Add the oats, cayenne or chilli if desired, and the cheese. Stir and cook for 5 minutes.

Cayenne pepper or chilli powder to taste

Press the mixture out with the back of a spoon onto a lined baking tray with edges, until the mixture is about 1cm/½ inch thick. Bake at gas mark 4/180°C/360°F for about 25 minutes. Leave to cool slightly before cutting into squares.

Fred’s bread Fred from the Oasis Centre used to be a baker, so this recipe is tried and tested. Making your own bread means that you save money, as it is a lot cheaper than shop-bought bread, and it is healthier, as there is less salt and contains no artificial additives.

Fred’s bread Preparation time 2½ hours

Bread-making is an art, so to ensure a light dough, knead the mixture properly and leave it to rise for long enough.

Cooking time 15–30 minutes

Method

Makes one loaf or 8 rolls Ingredients 500g/20oz strong bread flour (can use half wholemeal flour to make a higherfibre loaf) 2 level tsp salt (or low salt) 7g sachet of fast action yeast

Mix the flour, salt and water in a large bowl. Make a well in the centre of the mixture. Add the oil and water, then mix thoroughly. Sprinkle flour on your hands and on your kneading surface. Roll the dough into a ball, place it on your surface and knead with your knuckles, folding the dough in half and repeating for 10 minutes. Place the dough back in the bowl, cover it with lightly oiled cling film and place it in a warm place for one hour until the dough has doubled in size. Oil a loaf tin or baking tray and dust it with flour.

3 tbsp olive oil

Knead the dough for 5 minutes and place it in the loaf tin. If you want a round, flatter loaf or are making 8 rolls, then place the dough on a baking tray.

300ml/½ pint tepid water

Cover the dough with cling film and place it back in the warm place for another hour to rise to double the size. Meanwhile, heat the oven to gas mark 7/ 220°C/ 425°F. Dust the loaf/rolls with flour, score a cross on the top with a knife, and bake for 25–30 minutes (15–20 minutes for rolls). Remove the bread from the oven when it is golden brown and when it sounds hollow if tapped underneath. Allow it to cook on a wire rack. • This bread will not stay fresh for more than two days. Store it in an airtight container. • You can add flavours such as olives, sundried tomatoes, herbs or onions at the end of the last kneading. • To save time, you can make the bread the night before. Leave it in the fridge overnight for the second rising, pop it into the oven when you wake up and welcome in the new day with the beautiful smell of baking bread!

Fruity layered dessert Julia at Age UK Croydon made this dessert with sheltered housing residents at cook and eat groups.

Fruity layered dessert Preparation time 10 minutes No cooking time Serves 1 Ingredients A handful of chopped strawberries, blueberries, raspberries or blackberries 2 tbsp bio-live natural yoghurt 1 tbsp mixed unsalted nuts, e.g. almonds, walnuts, brazil nuts

A lot of us fancy something sweet after a meal, and berries contain many healthy vitamins and minerals and release sugar slower than most other fruits. You can wait until they are in season and grow and pick your own. Bio-live yoghurt contains healthy bacteria to support digestion. Unsalted nuts, such as almonds, walnuts and brazil nuts contain fibre and omega-3 oils that support heart health. Method Use a glass sundae dish or a bowl. Layer fruit and yoghurt and sprinkle nuts on top.

Chocolate courgette cake This cake is moist and delicious. The main ingredient is courgettes, so if you grow your own, it is a great way to use them up. Otherwise, buy them when they are in season and cheap to buy from the market.

Chocolate courgette cake Preparation time 15–20 minutes

Courgettes contain almost every vitamin and mineral, from vitamins A, C and E, to iron and zinc.

Cooking time 60 minutes

Apricots are a good source of nutrients and contain fibre to support digestion. The recipe is low in saturated fat and you can use diabetic sugar.

Makes 12 portions Ingredients 250g/9oz courgettes, peeled and grated coarsely 2 eggs, beaten 75 ml/3fl oz vegetable oil Juice and grated rind of 1 orange 115g/4oz caster sugar 225g/8oz self-raising flour 2 tbsp cocoa powder ½ tsp bicarbonate of soda ½ tsp baking powder 50g/2oz chopped dried apricots

This cake is great to offer visitors or it can be kept in an airtight container, so that you can have a slice now and then. Remember that although it has nutritional benefits, it is still cake! Method Pre-heat oven to gas mark 4/180°C/350°F. Grease or line a 22 x 12cm (9 x 5-inch) loaf tin or a 8cm (3-inch) deep round cake tin with an 18cm (7-inch) diameter. Mix the juice and the grated rind from the orange with the eggs, oil and sugar. Sieve the flour, cocoa powder, bicarbonate of soda and baking powder. Fold them in with the ingredients above. Mix well. Place the peeled, grated courgettes in a sieve to expel any excess fluid. Stir in the courgettes and apricots. Spoon the mixture into the cake tin and bake in the centre of the oven for about 60 minutes, or until a knife comes out clean. Leave to cool on a rack.