Cooking Good Food on a Budget Part 1 Rev2

8/9/2019 Cooking Good Food on a Budget Part 1 Rev2

1/49

Learn to eatwell for afamily of threefor about

35/week orless using goodingredients.Less if youreally shopwisely!

Tricks and turns tocreating good food on a

budget.All you need to be able

to do is cook!And thats not a difficult

as you think either!


2/492Cooking Good Food on a Budget Mark Keogh

2009

Cooking is a very basic thing and

simple to do. I started about 15 years ago andall I knew was mixed herbs, onion,red pepper, bacon, pesto andparmesan with a bit of pasta.

Which in turn expanded to thepoint we no longer go torestaurants and eat in with somevery classy meals.

This book will take you throughthe basics from herbs mixes tobasic meals and indicate costs atrealistic 2009 prices and tips onhow to shop around.

Cooking is basic and can be veryrelaxing but at the same timegood for you if you buy naturalfoods and learn for yourself as Idid.

Enjoy yourself!


3/49

A wok is the best friend you can have in thekitchen. We use ours 90% of the time and all

our meals a quick and easy cooked this way.Look at the Chinese, they use them all the timebecause they are so versatile.Get one with a lid and it becomes a small oven!

3Cooking Good Food on a Budget Mark Keogh

2009

Checklist:

Sharp knife.Spatula.Good Wok.Saucepan.Chopping board.Roasting tray.Roasting dish.Sieve.A budget slow cooker.


4/49

Dried herbs are fine to use budget orotherwise.

There a basic set of no more than 8 herbs andspices to keep in your cupboard that will createmany different flavours and cost less than 10for a two to six months supply at least.

Mixed herbs, oregano, paprika, chilli powder,cumin and curry powder will get you startedeasily.

Shop around the new World Food Section that

is common to some of the major retailers now.The prices can be less than half of knownbrands because our immigrant population simplywill not pay the prices of the Supermarketsleading brands.Twelve tins of chopped tomatoes can be found

for the price of four quality brands. Grantedthey are a bit more watery (like they used tobe) but just add a little tomato puree to bolsterthe richness of flavour.Always remembering to add a good pinch ofsugar for every tin of tomatoes!


2009


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Shop around!

The price of meat varies wildly!If you consider investing 16 or so in the kind ofmeat mincer your Grandparents used ,the budgetfor mince stays low but the quality is so muchbetter.We bought such and item and having used mincemeat at 400-500g for a family of three we nowuse 300-350g because, once minced, there is littlewater or fat blended in for the fat cats to make aprofit on.Hence 25% does not evaporate or float on the topof your dish like a slick of oil.

You also know that your meat is no longer a mix ofall the bits that dont sell.Pork leg is cheap and makes great mince as doesbeef brisket when cooked for longer.With brisket Im not sure if it needs to be cookedlonger when minced or whether the meatier

texture when eating is just the way it should be.Dont buy chicken breasts, cheap morally dubiousstuff is 9.00 a kilo nearly yet a whole free rangechicken works out at only 4.00/kg and you canuse the thighs and drumsticks for Spanish stew!


2009


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Fresh from a market if you can but theressuch a premium usually!

Most supermarkets freeze or deeply chill tokeep produce fresher for longer. It does forthem!The counter effect is that your veg only lastsa matter of days sometimes. Remember they

are only interested in the quality of theproduce whilst its on their shelves, once youvebought it and it rots in 24 hours they do notcare.Learn to feel whether most vegetables arefirm. Soft ones in most cases are usually a

little old and if its freezing cold put it backunless youre using it that night.It is difficult for the large supermarkets tocontrol such volume without these methods so

you cannot really put them down for somethingpublic demand has created. If we all went to

the local greengrocers (if there were any left)then they would fast run out of our favourites.Population growth has forced this on us, but

you can manage your purchasing to betteravoid wastage.


2009


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There a host of basics you can keep aroundbut here are some of the most frequent.

Olive oil.Spaghetti.Pasta shapes such as Farfalle.Rice.

Chopped tomatoes.Tomato puree.Fine Sea Salt (its better than processed).Pepper.Flour.Kidney beans.

Cheddar cheese.Parmesan style cheese (Grana Padano is cheaper).Butter.Soy sauce.Garlic bulbs.Peppers (Green or Red).

As your skills expand a more varied set ofingredients will evolve but the basic meal willstill cost the same.


2009


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Your basic stock ingredients should be somethingsimilar to the list below.Change the Mixed herbs for Italian style for adifferent flavour or change the Curry powder for

Tandoori mix

Shown are the rough costs in July 2009 and howlong they will last in meals roughly.

Dry Ingredients Weight CostAmount of

mealsaverage

Mixed herbs 30g 1.00 40

Paprika 400g 0.80 100

Five spice 400g 1.20 100

Curry powder 400g 0.88 40

Chilli powder 30g 1.12 55

Oregano 30g 1.20 40

Fine sea salt 125g 1.10 90

Ground nutmeg 30g 1.10 60

Ground cumin 400g 1.10 100

Soy Sauce (light or Dark) 125g 0.80 20

Flour 1kg 0.50 60

10.80


2009


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Now thats not bad. Youve already got your basicsfor a couple or few months for just under 11!

So then down to a mix or two!

Thinking Spanish?

Salt, pepper,Oregano 1tsp,Paprika 2tsp

Thinking Italian?Salt, pepper,

Mixed Herbs 2tsp.

Thinking Indian?Salt, pepper,Cumin 1tsp,

Curry powder 3tsp

Thinking Chinese?Soy, pepper,Chilli powder tsp,

Five spice 2tspSugar 2tbsp

Now these are onlysimple mixes but

youll expand yourrange as you get

better.

Add a little garlic,tomato puree andonion to all ofthese and youre

onto a winner!9

Cooking Good Food on a Budget Mark Keogh

2009


10/49

A popular misconception is

that it makes you stink.If you eat a lot well ofcoarse it will!But little and often is not only good for youbut enhances any meal greatly.It took us a long time to realise the

fundamental base that worked for us in anymeal was a clove of garlic and a tablespoon orhalf a one of tomato puree. Make your old mealwithout it and then make it next time with.The difference in richness and fullness offlavour is fabulous.Tomatoes are known to help skin disorders andgarlic is a natural anti-biotic that the bodydoes not develop a resistance to. Add to thatthe combined effect it can have on cholesterollevels and what have you got to lose.Be careful though as some people in rare caseshave been allergic, which is indicated by skin

rash temperature and headaches.We have some in 95% of our evening meals andnot once has anyone noticed garlic breath onceit becomes a regular part of the diet. Justremember little and often. One little segmentof the bulb in each meal usually suffices unless

youre a garlic freak then try a little more!10


2009


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Basic spice and herbs mixes? DoneGarlic and tomato puree? Done

Now garlic and tomatoes are both anti-oxidantsand help keep the free-radicals in check as wellas making a tasty dish. While most do not liketomatoes raw, usually when cooked they blend in

nicely to any meal.

What we need now is a basic list of ingredientsand how to shop for best effect when trying tosave our pennies.So the list will come soon but first savings.

There is a growing migrant populous in the UKand to our advantage.Large superstores are now creating world foodsections and the prices here are substantiallylower than the prices we pay for so-called

branded items at times. Coconut milk is 50%less, kidney beans of quality are a match for theown brand budget items. Look around thesesections and watch the prices tumble. Spicescan be bought in bulk for the price of a wellknown brand little jar or less!


2009


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This is a difficult one! I have no idea of your

personal circumstances but I do know I like to payless and less each time I shop.

Nobody wants to pay too much and especially noone likes to feel ripped off!The big three supermarkets almost play the pricegame like the stock market. One week its low the

next week higher than average. Misleadingstickers showing discounted prices next to theproduct of the next weight up. You pick it upthinking that is the offer product and do notnotice at the till that it is higher in price than youthought. Its not illegal, but its close, and certainly

morally wrong.Keep a very close eye on offer brands, they arenot always what they seem. Sometimes the pricecan be bettered by simply looking at the next sizeup or checking a competitor brand.If they spent less time trying to figure out how to

make themselves rich off creating misleadingconfusion then Im sure prices would be loweranyway. Look at other brands, check the offersbut always bear in mind it can be a wolf in sheep'sclothing.


2009


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Our own need to get in and out as quickly aspossible is relied upon by these sellers so thatalthough the label is big and red with Discountslapped all over it, it usually has some catchsomewhere.Slow down, relax and meander around the shop.For one thing youll be a lot less stressed andfor another youll have a giggle at the havoccaused by others trying to rush around and getit out of the way.

But in doing this youll start to see the pricesand the real bargains over the spin.There is a huge science to supermarket selling,one that I fail to fully see, but if you slow downyoull see through it.Be warned though it can make you very cross

indeed.I have been known to leave a pile of shopping inan isle and go to another supermarket!Think about the cost of chicken pieces forinstance.Usually 3 times the price of a whole free-range

bird per kilo. Learn to butcher a whole bird,breasts, legs , wings, drumsticks and thighs.Thats at least two if not three meals for athird of the price of your pre-cut bits. Eventhrowing the carcass (which you could use forstock and then feed a pet) it is still less thanhalf price!


2009


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Now Im an avid fan of the wok, it can doanything.We cook Bolognese in it, chilli, stew, stir fry,curries, Spanish chicken, paella, your mince beefmix for a cottage pie, absolutely anything.Not to say you dont need a saucepan or two butget a good non-stick Wok and look after it withwooden spatulas and plastic spoons and it willlast for years.Occasionally oil it with vegetable oil and justwipe off the residue and put it way.Youll never go back to a flat saucepan for yourcooking.

Take it easy with the heat to start with andbring it up. So many times you throw in onions tosoften and they are brown in seconds.Throw them in as you turn on the heat. By thetime the pan or wok is hot enough to brown themeat the onions let you know as they start to

sizzle.Cooking is basically always in our house, olive oil,onions, meat of some sort (vegetarians replacewith your favourites), brown it, add herbs orspice mixes, garlic, flour, water or stock andsimmer for twenty minutes. Job done!


2009


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Whilst thats on the go sort out your pasta ,rice or spuds in the pan, put on at the sametime as the wok and presto!Twenty minute dinners!

They taste great too.No additives, all your sauces fresh and afeeling of achievement.Within a week youll be on at least five tastydishes that in 2009 cost a few pounds for 3people.

Potatoes take twenty minutes, pasta takeseleven and rice about the same. Unless youstart getting fancy most meals are there onthe table in less than half an hour.

Well cover a few basic recipes to give a week

of meals that are from Italy, Mexico, Spain,China, India. Then well list some others in aseparate section.Effectively they are not authentic but a takeon that countries basics and give good flavour,no additives as such and freedom or choice to

expand your range.Im no expert, trained chef by any standard,Im just putting down what Ive learned and Irealise with comments of families of threespending 85 a week on groceries I spend30-40, eat delicious food and feel better

for it.15


2009


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More importantly what it costs in 2009 if youlook around.

Dry Ingredients Amount Price Avg Servings Cost/serving

Mixed herbs 30g 1.00 40 0.03

Paprika 400g 0.80 100 0.01

Five spice 400g 1.20 100 0.01Curry powder 400g 0.88 40 0.02

Chilli powder 30g 1.12 55 0.02

Oregano 30g 1.20 40 0.03

Fine sea salt 125g 1.10 90 0.01

Ground nutmeg 30g 1.10 60 0.02Ground cumin 400g 1.10 100 0.01

Soy Sauce 125g 0.80 20 0.04

Flour 1kg 0.50 60 0.01

10.80

Firstly a small range of herbs and spices to getyou underway without breaking the bank.


2009


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Regular Veg Amount Price Avg Servings Cost/servingGarlic bulb medium 0.55 8 0.07

Onion 1kg medium 1.00 12 0.08

Red or Greenpepper std 0.70 2 0.35

Carrots avg 0.89 6 0.15

Peas petit pois 1.00 12 0.08

Potatoes avg 1kg 0.70 1.5 0.474.84

Secondly, a small range of vegetables.Get frozen peas and be mindful of the rest toonly get a weeks worth just to avoid waste.

Thirdly, pasta, rice, and your core ingredients.Basic olive oil is fine but although other oils canbe used, this ones good for your cholesterol.

Shop clever. A big 5kg bag of rice does not go offand saves a small fortune. One pack of spaghettiwill last 5 weeks if you have spaghetti once a week.

Other Regulars Amount Price Avg Servings Cost/serving

Spaghetti 500g 0.80 5 0.16

Pasta shapes 500g 0.75 5 0.15

Rice 5kg 4.99 50 0.10

Chopped tomatoes 12x440g 3.96 16 0.25

Tomato puree 140g 0.29 30 0.01

Olive oil 1000ml 2.80 120 0.02

Kidney beans 440g 0.35 1 0.35

13.94


2009


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Occasionals Amount Price Avg Servings Cost/servingLettuce iceberg 0.87 8 0.11

Cucumber std 0.70 5 0.14

Mushrooms button 1.20 2 0.60

Spring Onion small pack 0.85 1 0.85

3.62

For fajitas, sandwiches, stroganoffs and Chinese,youll be occasionally wanting these.However plan ahead so as to avoid waste.

Do not forget the most important meal of the day!Prices are an average of own brand as a guide.

Breakfast Amount Price Avg Servings Cost/serving

Cereal Avg pack 2.50 8 0.31

Jam 440g 1.20 20 0.06

Bread loaf 1.09 6 0.18

4.79

Dairy Amount Price Avg Servings Cost/serving

Milk 4 pint 1.20 12 0.10Cheddar cheese 400g 2.50 4 0.63

Parmesan style 200g 1.80 8 0.23

Yoghurt - natural 500g 0.80 2 0.40

Butter 250g 0.94 25 0.04

7.24

Plus dont forget your dairy requirements.


2009


19/49

Your meat requirements, if you are so inclined,can be shopped around for and if you look abudget 2.00 pack of mince would cost you60.00/month if you ate just that.Below is a list that costs little more but has goodingredients for classy meals!

Meats Amount Price Avg Servings Cost/serving

Gammon joint 1kg 4.00 5 0.80

Pork leg 1kg 4.50 2.5 1.80

Beef brisket 1kg 4.50 2.5 1.80

Beef rump 1kg 9.00 2.5 3.60Lamb shoulder 1kg 4.80 2.5 1.92

Lamb leg 1kg 7.50 2 3.75

Chicken free range 1kg 4.00 1.25 3.20

Pollack 1kg 4.56 2 2.28

Cod 1kg 9.00 2 4.50

Halibut 1kg 8.50 2 4.25

Coley 1kg 3.80 2 1.90

Prawns 200g 1.85 0.5 3.70

Tuna tins 125g 1.00 1 1.00

67.01 27.75

Learn to butcher a chicken, its fairly easy evento start with. Slow cook gammon to make yourown ham, use pork leg for minced pork and

brisket for minced beef.Cook lamb shoulder in the slow cooker and justbefore serving get it out, peel away the meat andreturn to your sauce. Waste is minimal andflavours great (gives the bones to the dog!).Treat yourself to rump at the month end or

prawns in a stir fry.19


2009


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You will see soon how this little lot adds up to37.00 a week in decent meals with little upfront investment.

Chicken leaves leftovers as said before.Sandwiches, re-heat in a curry or Chinese, add itto a stew in the winter months.

Beef brisket slow cooked gives you beef for ameal and some for sandwiches leftover.

Try Pollack for your fish as it is more readilyavailable, cheaper and as tasty as Cod. If youlike try some Coley for a slightly sweeter meat,maybe in a stir fry or curry.

Get the blade side of shoulder and check forgood thick streaks of meat at both ends beforebuying.

Shop around for the offers on Tuna, it nevergoes wrong in a pasta bake or a sandwich with

mayo, a little salt and pepper and granary bread.Always check the prices and shop around.One week it will be a good price then ,just asyoure used to it, the price goes up and thesupermarkets recover their discounts!Dont be beaten out of your hard earned savings.


2009


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Breakfast

Cereal 1 0.31

Milk 1 0.10

Lunch

Bread (Allowing for 6 slices) 1 0.18

Tuna (125g tin) Preferably in brine 1 1.00

Butter 1 0.04

Lettuce (1/8th of your iceberg) 1 0.11

Dinner - BologneseOnion (half a medium) 0.5 0.04

Garlic (1 clove) 1 0.07

Tomato Puree (1tbsp) 1 0.01

Chopped Tomatoes (440g or so) 1 0.25

Minced Beef (350g if its your own mince or400g) 1 1.80

Mixed herbs (2tsp) 2 0.05

Red pepper (half) 1 0.35

Flour (2 tbsp) 1 0.01

Parmesan style cheese (grated yourself!!) 1 0.23

Spaghetti (100g) 1 0.16

Dailytotal for

3people

4.70

Having worked hard to save those pennies below is

an example cost followed by a basic recipe.Youll see each meal is around the 5.00 mark for3 people for the day, not the evening!

Monday


2009


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Each day has a cost averaged from the currentprices available 07/2009. Breakfast is up to youand merely a guide, some suggestions for lunchtimesandwiches and the recipe for the evening meal.

Spaghetti Bolognese

1. Dice your onion (half a medium one), squash your garlic(1 clove) and chop up, dice up your red pepper (half).

2. Put a splash of olive oil (1tbsp) in the pan or wok.

3. Turn on the heat to medium and put in the onions.4. Once they begin to sizzle put in your mince and stiraround until browned.

5. Add flour (2-3tbsp), tomato puree (1tbsp), pinch ofsalt and pepper then stir in.

6. Once thickening and sticky add the chopped tomatoes(400g), red pepper, garlic and mixed herbs (2tsp).

7. Stir it all in and leave to simmer on a lower setting for20 minutes, 15 if youre in a rush.8. Cook your spaghetti according to instructions and

serve with a little grated Padano cheese.


2009


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Pork Stroganoff

1. Dice your onion, squash your garlic and chop up, sliceup your mushrooms.

2. Put a splash of olive oil (1tbsp) in the pan or wok.

3. Turn on the heat to medium and put in the onions.4. Once they begin to sizzle add your pork chunks and

garlic then stir around until browned.5. Add flour, tomato puree, pinch of salt and pepper then

stir in.6. Once thickening and sticky add the stock, green

pepper, mushrooms and nutmeg.

7. Stir it all in and leave to simmer on a lower setting for20-25 minutes.

8. Take off the heat, allow to cool slightly and mix in theyoghurt.

9. Cook your rice according to instructions and serve.

Lunch

Bread 1 0.18

Ham 1 0.80

Butter 1 0.04

Dinner - Stroganoff

Onion (half a medium) 0.5 0.04


Pork Chunks from leg joint about 15-20mm cube(400g) 1 1.80


Mushrooms (200g) 1 0.60

Green pepper (whole) calculator works in halves 2 0.70

Flour (2-3 tbsp) 1 0.01

Nutmeg (1/4tsp) 1 0.02

Chicken or vegetable stock 500ml 1 0.15

Yoghurt (100ml) 1 0.40

Rice (1 good cupful) 1 0.10

Daily totalfor 3 people

5.67


2009

Vegetarians!

Add more mushrooms for a nice

mushroom version.


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Pork Stroganoff

Sweet & Sour Chicken

Tasty with pork, beefor for meat free adddouble the mushrooms.

Dont forget to tryfries once in a while,they go great with thesauce!

Tasty with chicken,pork, beef vegetariansuse baby corn, peas andmushrooms.Learn to use chopsticksthe meal lasts longer.

Spaghetti Bolognese

Try pork or chickeninstead of beef or formeat free use 200g ofmushrooms.Fry some mushroomsuntil crisp and golden inbutter and olive oil andscatter over the top.

Monday

Tuesday

Wednesday


2009


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Lunch

Bread 1 0.18

Chicken (Leftovers) 0.5 1.60

Butter 1 0.04

Lettuce 1 0.11

Dinner - Chinese Sw&Sr spicy chickenOnion (1 medium) 1 0.08



Chilli (1/4tsp or more if you like it hot) 0.5 0.01

Chicken (1-1.5 large breast or leftovers) 0.6 1.92

Soy (1tbsp) 1 0.04

Carrot (1 medium finely sliced into strips) 0.5 0.07

Five Spice (2tsp) 2 0.02

Red pepper (1/2 finely sliced) 1 0.35Corn Flour (2tbsp but use half initially) 1 0.01

Spring onion (3 sliced at angle or strips) 1 0.85



5.88

Sweet & Sour Spicy Chicken

1. Slice your onion, squash your garlic and chop up, sliceup your pepper, carrot and spring onion.2. Cook your rice according to instructions .3. Put a splash of vegetable oil (1tbsp) in the pan or wok.4. Turn on the heat to high and put in the onions and

sugar.5. Once they begin to sizzle add your chicken and garlic

then stir around until browned.6. Add chilli, tomato puree, five spice, pinch of pepperand soy sauce then stir in.

7. Add the pepper, carrot and spring onion.8. Stir it all and add a cup of water.9. Once boiling add the cornflour (pre-mixed with a little

cold water) half initially, and stir until thickened.

10. Serve.25


2009

Vegetarians!

Replace the Chicken with bean sprouts

and slices of radish.


26/49

Lunch

Bread 1 0.18

Beef 0.7 1.26

Butter 1 0.04

Lettuce 1 0.11

Dinner - Chilli con CarneOnion (half a medium) 0.5 0.04



Chopped Tomatoes (440g) 1 0.25

Minced Beef (350g if its your own or 400g fromsupermarket) 1 1.80

Oregano 1 0.03

Cumin 2 0.02

Chilli 0.5 0.01Flour 2 0.02

Kidney beans 1 0.35

Rice 1 0.10

Dailytotal for

3 people 4.70

Chilli con Carne

1. Dice your onion, squash your garlic and chop up.2. Put a splash of olive oil (1tbsp) in the pan or wok.3. Turn on the heat to medium and put in the onions.4. Once they begin to sizzle add your minced beef and

stir around until browned.5. Add chilli, tomato puree, flour, cumin, pinch of salt

and pepper then stir in.

6. Add the chopped tomatoes, garlic, oregano, kidneybeans and stir in leaving to simmer for 20 minutes.7. Cook your rice according to instructions in the

meantime and serve when done.


2009

Vegetarians!

Replace the Beef with a second and possibly

third kind of bean such as pinto and chick peas.


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Lunch

Bread 1 0.18

Cucumber 1 0.14

Lettuce 1 0.11

Butter 1 0.04

Dinner - Fish CurryOnion (1/2 medium) 0.5 0.04



Chopped Tomatoes (200g) 0.5 0.12

Pollack (500g) 1 2.28

Cumin (1tsp) 1 0.01

Curry powder (2tsp or 3tsp to taste) 2 0.04

Red pepper (1/2 diced) 1 0.35

Peas (1 cup) 1 0.08Yoghurt (250ml) 1 0.40

Rice (1 cup) 1 0.10


4.52

Fish Curry

1. Dice your onion and pepper, squash your garlic andchop it up then cut the fish into chunks about 25mm.

2. Put a splash of vegetable oil (1tbsp) in the pan or wok.3. Turn on the heat to medium and put in the onions.4. Once they begin to sizzle add cumin, tomato puree,

curry powder, a pinch of salt and pepper then stir in.5. Add the chopped tomatoes, garlic, pepper, peas and

yoghurt leaving to simmer gently for 15 minutes.6. Add the fish and stir in then leave for another 5

minutes.7. Cook your rice according to instructions in the

meantime and serve when done.


2009

Vegetarians!

Replace the fish with potatoes.


28/49

Fish Curry

Lasagne

Alternate with chicken,pork or beef.For meatless versionsadd potatoes instead ofmeat there plenty ofother flavour already

there.Learn to make your ownchapattis to go with it.

Cook with chicken, pork

or beef mince. Vegetableonly options could usered, green and yellowpepper mix.Alternatively swap the

yellow pepper for a nice

little courgette.

Chilli con Carne

Have it with a roastpotato and if yourevegetarian use sweetcornand chickpeas.Perhaps pinto, kidney andborlotti beans mixed.

Thursday

Friday

Saturday


2009


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Lunch

Bread 1 0.18

Tuna 1 1.00

Butter 1 0.04

Lettuce 1 0.11

Dinner - LasagneOnion (1/2 medium) 0.5 0.04


Chopped Tomatoes (440g) 1 0.25

Minced Pork (350g if your own or 400-450g fromstore) 1 1.80

Mixed herbs (2tsp) 2 0.05

Flour (50g) 1 0.01

Butter (50g) 4 0.15

Milk (300ml) 2 0.20Cheddar cheese (100g plus some for sprinkling) 1 0.63

Parmesan style cheese (50g plus sprinklingallowance) 2 0.45

Pasta sheets instead of spaghetti (1 pack of 10) 1 0.16

Lettuce (sliced) 1 0.11


5.65

Lasagne A little more complex

1. Dice your onion (half a medium one), squash your garlic(1 clove) and chop up, dice up your red pepper (half).

2. Put a splash of olive oil (1tbsp) in the pan or wok.3. Turn on the heat to medium and put in the onions.4. Once they begin to sizzle put in your mince and stir

around until browned.

5. Add a little flour (2-3tbsp), tomato puree (1tbsp),pinch of salt and pepper then stir in.6. Once thickening and sticky add the chopped tomatoes

(400g), red pepper, garlic and mixed herbs (2tsp).7. Stir it all in and leave to simmer on a lower setting for

5 minutes.8. Melt the butter in a pan on a low heat.

9. Add the flour and stir until it becomes a paste.29


2009

Vegetarians!

Replace the Pork with sliced courgette.


30/49

9. Slowly add the milk stirring all the time and continueuntil the sauce begins to thicken.

10. Add a pinch of salt, pepper and nutmeg followed bythe cheddar and padano cheese remembering to leave

some for the topping then stir in.11. Take a small oven dish and spread a thin layer of themeat mix on the base.

12. Add the pasta sheets breaking them to fit snugly.13. Spread a thin layer of the cheese sauce over the

pasta.14. Repeat this as many time as you can (usually 3) to

build up the layers.15. Once the last layer of pasta is covered with cheesesauce sprinkle over the remaining cheddar and padano(parmesan) to cover.

16. Place in a pre-heated oven (gas mk6/200c/400f).17. Keep an eye on it so it does not burn but in about 15-

20 minutes there should be a nice golden topping at

which time you can remove it.18. Cut into slices then serve with a spatula.

Have you noticed the common denominator yet?Garlic.Tomato puree.Onion.All good healthy bases for a meal.Add peppers with a high Vitamin C content and it

just gets better.


2009


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Roast Chicken Sunday Lunch

If you dont wantthe hardship of afull lunch or itshot.Cook the bird thesame but havesalad and newpotatoes instead.

Dinner - Roast Chicken

Onion (1/2 medium big chunks) 0.5 0.04


Chicken (whole 1.2kg minimum really) 1.2 3.84

Mixed herbs (2tbsp) 2 0.05

Potatoes (1kg) 1 0.47

Peas (1 large cupful) 1 0.08

Carrots (4 medium) 1 0.15

Flour (1tbsp) 1 0.01

Butter (20g a good lump for rubbing the chicken) 2 0.08


6.52

Now then, this is the difficult bit to price fully.Some may use cheap battery hens but I havebased the price on a free-range bird. The pricedifference in a full bird is little and with thesavings I make elsewhere I believe I should onlyby free-range.

But thats my personal choice.31


2009

Vegetarians!

Sorry Sunday lunch is Sunday lunch.

Perhaps roast parsnip and celeriac?


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1. Slice your onion into big chunks, squash your garlicwith the peel on, just until you here it crack, thendrop them in the base of the oven tray.

2. Peel your potatoes and carrots and place them in cold

water.3. Boil a large pan of water and place your potatoes in

for ten minutes only. Half them if they are very large.4. Remove them and set aside but keep the water for

stock.5. Melt the butter in a small tub(15 seconds in a

microwave should do) and mix the herbs with it.

6. Wash your bird inside and out under the cold tapmaking sure there are no giblets inside. Shake it upended to make sure the water is out of the cavity.

7. Pat the bird dry with some kitchen roll and rub thebutter and herb mixture all over.

8. Pre-heat the oven to Gas mk5/190c/375f.9. Whilst the oven heats up pop your part boiled

potatoes in a smaller pan and shake around with a goodlump of butter or lard, just until they have a roughtexture.

10. Place the potatoes and the chicken on the trayensuring the chicken is lying on its side (it will leanover at an angle) then place it in the oven.

11. Cooking times vary so consult the label for times, but

around 50 minutes per kilo plus an extra 25 minutes atthe end is fair. Check with a sharp knife that the

juices run clear at the joint between the thigh andthe breast when taking out of the oven.

12. Half way through turn the bird onto the other sideand flip over the potatoes.


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13. Remove the bird after your calculated cooking time,cover with foil and leave somewhere warm to rest,draining the juice in the bottom of the pan into a jug.

14. At this point if the roast potatoes arent done them

increase the oven temperature and leave in a littlelonger.

15. Put on two pans of water, one for the remainingpotatoes and one for the peas and carrots.

16. Slice these potatoes up into small 25mm chunks theycook quicker.

17. Bring both pans to the boil and put the carrots in one

pan and the potatoes in the other. Adding a littlesugar to the carrots and a little salt to the potatoes.

18. Once the potatoes are softened remove from theheat.

19. Add the peas to the carrots at this time and allow tocome back to the simmer , cover and turn off theheat.

20. To the potatoes add some butter (25g or so) pinch ofnutmeg (1/4tsp) ,pinch of salt and pepper and add asplash of milk (10ml) and mash thoroughly. Seasononce mashed to taste.

21. Taking the juice from the chicken, 500ml of chickenstock, the potato water from earlier mix all togetherand bring to the boil.

22. Thicken with the cornflour-water mix until theconsistency you like then season to taste with saltand pepper (checking first as youre using the saltedpotato water).

23. Place the vegetables, roast spuds and mash in bowls,carve the chicken and serve with a little gravy.


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Now you have a basic set of meals, but you

may have noticed the similarity in ingredients.A large range of meals deal in the same baseproducts but different herbs or spices areemployed.

For example:

A basic chicken stew/hotpot is chickenspieces (thighs, drumsticks and possible wings.Effectively browned in a pan to make the skinlook a little more edible.Then pan fry a little onion in olive oil asdescribed previously.

Throw in a clove of garlic, some potatoesdiced, some carrots, some chopped tomatoes(400g ish), tomato puree, salt, pepper, mixedherbs (1-2tsp) and 500-750ml of chicken orvegetable stock.Pop it in the oven at Gas mk4/180c/350f.Leave it for a couple of hours (longer if youwant it really falling off the bone).Add some peas 5 minutes before you want totake it out.Then serve with a nice bit of crusty bread.


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Now Spanish style for the same meal:

Change the mixed herbs for oregano (1tsp)and paprika (1tbsp)

A completely different flavour from such asmall change.Remember also that you can remove thechicken, take the skin off and strip all themeat off to place back in the pot if you donot like big bony pieces.

Chilli for example also:

Change the chilli powder and cumin forpaprika (1tbsp) and oregano (1tsp) andreplace the kidney beans for potato or

pinto beans.Another Spanish influenced dish.

Diversity is the key especially with children

We are lucky, as our little girl has been

exposed to varied foods from before shestarted on solids.It is surprising however that her friends willreadily eat peppers, chorizo and salad mixeswhen invited around with eagerness, howeverat home the parents have commented on how

difficult it is to introduce new foods.35


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Unfortunately therefore, I cannot comment onhow your children might react to your newrecipes.

For example, our little ones first solid mealwas paella. It was soon pointed out though thatseafood is not advisable for a baby. It mayhowever explain her appetite for prawns nowshe is seven though.We have to be careful as to how often we give

her prawns as they can raise cholesterolthough.

So remember that a great deal of European

recipes especially have similar base ingredients.

Its not really surprising as food migrates overthe centuries and influences many other

societies.

Further on we will look at more simple recipes

and variations but first just another few

comments on the shopping basket.


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As your skills and especially your range grows

you will naturally find experimenting with thebase ingredients and more often than not it will

taste great. Dont get me wrong, there may be

some bloopers so when trying something new

introduce it in a meal with a couple of smaller

options so you have a backup there.

You are beginning to realise that a huge

expanse of expensive ingredients is not

required to create different flavours.

Granted these recipes are not all authentic

from any given country but have come about

from not wanting a huge range of ingredients to

buy. I do now have a huge range of ingredients

but only as Ive increased my range over theyears and made occasional purchases to try a

new recipe.

The shopping basket then, can, as shown, be

kept down to a budget. Your base spices and

essentials you possibly already have some of,

but at worst case and empty cupboards youhave an outlay of around 25 for a month of

supplies in some cases and six months in others.

How many times do you pass a supermarket?

If youre on your own, pop in, grab a basket and

wander around looking at the shelves from

countries of the world.


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Another tip as you gain experience is taking

something to make notes on.

When shopping look at the labels on ready meals

that appeal to you and check the base

ingredients (thats the ones you recognise, not

the additives and E-numbers). Note them downand see if you have a similar combination to

made the dish for yourself.

Be warned though. I have become so against

ready meals that I feel a little awkward standing

in the sections as someone may spot me choosing

a ready meal!Some have much better ingredients on a regular

basis than others.

For example one supermarket I use always has

consistent peppers and chillies, whilst another is

awful. One has a good fresh fish selection but

their prawns are too expensive. I do not howevershop at all three in the same day as that would

make you insane.

What I do is vary from week to week or month by

month and, if Im passing one I know is good for

a certain product, Ill pop in a just grab a couple

of bits.

You have to keep an eye on prices at all time

though.

It is a constant fact that every day many people

are paid to keep manipulating, massaging and

marketing products to get you in their store but

there is always another rise elsewhere in the

regulars to compensate for this offer.


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Always check the price of your standard

products every time you shop. Soon youll get

used to what youre paying and very soon youll

find you get annoyed with sudden fluctuations inprices, but youll be winning because they rely

on the spending public not noticing.

Shop wisely and be careful!


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Take the stroganoff dish, leave out theyoghurt and thicken with add paprika andthicken with cornflour for a tasty goulashstyle serving.As mentioned previously none of these mealsare supposed to be genuine but they get youstarted.

All of these meals have come about becauseof the need to use what I have thereforeingredients are dropped from time to time

and once cooked I have found they still tastegreat so continued to use them.

In the next section we look at a dish thatcomes about from a slice of pork tenderloinand whats in the cupboard and heres thecost.

Pork Tenderloin 350g 1 2.66Onion (1/2 medium) 0.5 0.04



Water 100ml -

Demerara sugar 1tbsp (normal sugar will do) 1 0.01

Soy (1tbsp) 1 0.04

Sweet Chilli sauce (3tbsp) 3 0.16

Five Spice (2tsp) 2 0.02

Red pepper (1/2 finely sliced) 0.5 0.35

Corn Flour (2tbsp but use half initially) 1 0.01

Spring onion (1 sliced at angle or strips) 1 0.10

Juice of 1/2 Lemon 0.5 0.12

Small radishes (peeled and very thinly sliced) 2 0.05


Vegetarian? Replace the pork with additional green pepper,

fine strips of carrot and peas or sliced green beans. Daily totalfor 3 people

3.74


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Stir-fry Chilli PorkSo there I am, a planned meal of Stroganoffbut we had no mushrooms, an item we only buyto order because of its limited shelf life.

What were we to do to overcome this badplanning?Dig out everything good for a stir-fry andmake Chinese!

Apart from the loin, which I sliced in thinstrips about 3 long, I found half a lemon, one

spring onion, half and onion, half a red pepperto use up and two small radishes fromyesterdays salad in the fridge.We got out chilli sauce (another item to add to

your list), soy sauce, five spice, Demerarasugar, tomato puree, some cornflour and 100ml

of water and did the following.


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1. Put a pan of water on the heat for the rice.2. Put 1 tbsp of vegetable oil in a wok and set on a high

heat.3. Put the onions straight in and wait for the sizzle.

4. Add the Five spice, Demerara sugar, tomato puree,sweet chilli sauce, soy sauce, lemon juice and stir.

5. Once it begins to boil put in the pork and garlicseparate, stir and wait for it to brown.

6. You should be able to put in your rice now if the pan ofwater is boiling. Remember to stir for the first minuteto stop it sticking to the pan.

7. Add the radish slices and red pepper and stir in.8. Add the water and once it comes to the boil stir in the

cornflour/water mixture and watch the sauce thicken.9. Turn down the heat under the wok to low, sprinkle

over the spring onion slivers and flick the kettle onfor boiling water to clean the rice with.

10. Once the rice has cooked for its allotted time, usually

ten minutes, drain in a sieve and clean with your boiledwater.

11. Serve up and enjoy.

Now you could do this with left over chicken,pork or beef.

Add pineapple chunks, bean sprouts, carrotslivers, green pepper instead of red for thebeef dish.Thats six different combinations at least.Replace the rice with noodles from time totime and that gives you twelve.


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Take the basics and

start frying them up.

Add your peppers and

radishes to the mix.

Ten minutes on and your

there so turn it down andsprinkle in the Spring onion.

A healthy hearty meal

that is packed with

flavour like its fresh

from the Takeaway!


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Let your mind get into changing the odd bitsand pieces once youre confident, they all cookin exactly the same way.Just remember to put the bean sprouts in at

the same time you would the spring onion notearly on in the cooking, unless you like themreally soggy.

Now then, the meal that started this all offfor me!

Pasta, bacon, onion, chopped tomatoes andgreen pepper, with a little green pesto on thepasta. Though pesto is not to everyonestastes so leave it out and mix the cookedingredients through the pasta instead.

I think this is the point to confidence incooking.

Most of the recipe books show you only oneway.Therefore you assume that you need a wealthof ingredients to manage all the variables.

Its nice to cook to a recipe but not alwayscost effective and sometimes difficult tofollow.Armed with a few basic ideas this allows youto vary your own creations and give you theconfidence to cook for yourself.

So to the next recipe-46


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Pasta Shapes with Bacon,Green Pepper and Tomato

Pack of bacon (8 rashers) sliced into strips 1 2.00Onion (1/2 medium) finely sliced 0.5 0.04



Mixed herbs (1tsp or maybe 2) 2 0.02

Green pepper (finely sliced or diced) 1 0.72

Chopped tomatoes (440g) 1 0.10

Pesto sauce (2tbsp) optional 2 0.10

Water (100ml) if it gets a little dry 100ml -

Pasta shapes (1.5 to 2 good cupfuls) 1 0.10Vegetarians replace the bacon with courgette strips


3.16

As simple as a stir-fry and as tasty as any pastadish youll pay for.

1. Put a pan of water on the heat for the pasta.2. Put 1 tbsp of olive oil in a wok and set on a medium to

high heat.

3. Put the onions straight in and wait for the sizzle.4. Add the bacon and stir until just starting to colour.5. You should be able to put in your pasta now if the pan

of water is boiling.6. Add the green pepper, garlic, tomatoes, tomato puree

and mixed herbs to the bacon and stir in.7. Lower the heat to a simmer.

8. Once the pasta has cooked for its allotted time,usually ten minutes, drain in a sieve.9. Place back in the saucepan and stir in the pesto.10. Serve up and enjoy.11. Alternatively if youre not sure about pesto put the

pasta straight into the bacon, pepper and tomatoes,stir in and serve.

Sprinkle over a little padano cheese if you wish.47


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2009 48

This little tutorial program will grow as more ideasare put to it but we wanted to get the basics out

there quickly in the current climate.

Soon we shall produce part 2 and include the

following.

Playing about with rice, pasta and potatoes

Discussing adding spices to your rice water, quicktomato sauce for pasta, and stir fry spuds for little

crouton type servings.

New flavours

Discussing lamb, sweet potato, chilli and honey

dishes etc.

Playing with vegetablesDiscussing vegetarian options to the same meal set,

broccoli - cooking for effect, our own Meat free

Spanish omelette (not forgetting the sausage

version), vegetable types and uses including crushing

the garlic clove without having to buy another tool.

Natural sweeteners

Discussing sugar with tomatoes and chocolate in

chilli etc.

I hope this has been of help.

Mark Keogh 2009


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The basics: P.2Basic Utensils: P.3

Herb mixes: P.4

Meats: P.5

Vegetables: P.6

Other Regulars: P.7

Herb mixes and their uses: P.8Herbs and Spices P.9

Garlic!!!!! P.10

So where are we? P.11

Saving Money! P.12

Cooking: P.14

What you need in your cupboard: P.16

Recipe Time: P.21

So this is how it works: P.22

Where next? P.34

Your shopping basket P.37

Recipe variations P.41

This publication is intended for free private reproduction for

individuals and not for commercial reproduction, Mark and

Karen Keogh own the copyright of information contained within

this document and permission for reproduction for commercial

Documents

Cooking Good Food on a Budget Part 1 Rev2