Cooking Good Food on a budget

Learn to eat well for a family of three for about £35/week or less using good ingredients.Less if you really shop wisely!

Tricks and turns to creating good food on a

budget.All you need to be able

to do is cook!And that’s not a difficult

as you think either!

2Cooking Good Food on a Budget Mark Keogh

© 2009

Cooking is a very basic thing and simple to do.

I started about 15 years ago and all I knew was mixed herbs, onion, red pepper, bacon, pesto and parmesan with a bit of pasta. Which in turn expanded to the point we no longer go to restaurants and eat in with some very classy meals.

This book will take you through the basics from herbs mixes to basic meals and indicate costs at realistic 2009 prices and tips on how to shop around.

Cooking is basic and can be very relaxing but at the same time good for you if you buy natural foods and learn for yourself as I did.

Enjoy yourself!

A wok is the best friend you can have in the kitchen. 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 time because they are so versatile.Get one with a lid and it becomes a small oven!


© 2009

Checklist:

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

Dried herbs are fine to use budget or otherwise.

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

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

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 known brands because our immigrant population simply will not pay the prices of the Supermarkets leading brands.Twelve tins of chopped tomatoes can be found for the price of four quality brands. Granted they are a bit more watery (like they used to be) but just add a little tomato puree to bolster the richness of flavour. Always remembering to add a good pinch of sugar for every tin of tomatoes!


© 2009

Shop around!The price of meat varies wildly!

If you consider investing £16 or so in the kind of meat mincer your Grandparents used ,the budget for mince stays low but the quality is so much better.We bought such and item and having used mince meat at 400-500g for a family of three we now use 300-350g because, once minced, there is little water or fat blended in for the fat cats to make a profit on. Hence 25% does not evaporate or float on the top of your dish like a slick of oil.You also know that your meat is no longer a mix of all the bits that don’t sell.Pork leg is cheap and makes great mince as does beef brisket when cooked for longer.With brisket I’m not sure if it needs to be cooked longer when minced or whether the meatier texture when eating is just the way it should be.Don’t buy chicken breasts, cheap morally dubious stuff is £9.00 a kilo nearly yet a whole free range chicken works out at only £4.00/kg and you can use the thighs and drumsticks for Spanish stew!


© 2009

Fresh from a market if you can but there’s such a premium usually!

Most supermarkets freeze or deeply chill to keep produce fresher for longer. It does for them!The counter effect is that your veg only lasts a matter of days sometimes. Remember they are only interested in the quality of the produce whilst it’s on their shelves, once you’ve bought it and it rots in 24 hours they do not care.Learn to feel whether most vegetables are firm. Soft ones in most cases are usually a little old and if it’s freezing cold put it back unless you’re using it that night.It is difficult for the large supermarkets to control such volume without these methods so you cannot really put them down for something public 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 better avoid wastage.


© 2009

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

Olive oil.Spaghetti.Pasta shapes such as Farfalle.Rice.Chopped tomatoes.Tomato puree.Fine Sea Salt (it’s 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 of ingredients will evolve but the basic meal will still cost the same.


© 2009

Your basic stock ingredients should be something similar to the list below.Change the Mixed herbs for Italian style for a different flavour or change the Curry powder for Tandoori mix

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

Dry Ingredients Weight Cost

Amount of

meals

average

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

Now that’s not bad. You’ve already got your basics for 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 ½ tsp, Five spice 2tsp

Sugar 2tbsp

Now these are only simple mixes but

you’ll expand your range as you get

better.

Add a little garlic, tomato puree and onion to all of these and you’re onto a winner!


© 2009

A popular misconception isthat it makes you stink.If you eat a lot well of coarse it will! But little and often is not only good for you but enhances any meal greatly.It took us a long time to realise the fundamental base that worked for us in any meal was a clove of garlic and a tablespoon or half a one of tomato puree. Make your old meal without it and then make it next time with. The difference in richness and fullness of flavour is fabulous.Tomatoes are known to help skin disorders and garlic is a natural anti-biotic that the body does not develop a resistance to. Add to that the combined effect it can have on cholesterol levels and what have you got to lose.Be careful though as some people in rare cases have been allergic, which is indicated by skin rash temperature and headaches.We have some in 95% of our evening meals and not once has anyone noticed garlic breath once it becomes a regular part of the diet. Just remember little and often. One little segment of the bulb in each meal usually suffices unless you’re a garlic freak then try a little more!


© 2009

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

Now garlic and tomatoes are both anti-oxidants and help keep the free-radicals in check as well as making a tasty dish. While most do not like tomatoes raw, usually when cooked they blend in nicely to any meal.

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

There is a growing migrant populous in the UK and to our advantage.Large superstores are now creating world food sections and the prices here are substantially lower 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 the own brand budget items. Look around these sections and watch the prices tumble. Spices can be bought in bulk for the price of a well known brand little jar or less!


© 2009

This is a difficult one! I have no idea of your personal circumstances but I do know I like to pay less and less each time I shop.

Nobody wants to pay too much and especially no one likes to feel ripped off!The big three supermarkets almost play the price game like the stock market. One week it’s low the next week higher than average. Misleading stickers showing discounted prices next to the product of the next weight up. You pick it up thinking that is the offer product and do not notice at the till that it is higher in price than you thought. It’s not illegal, but it’s close, and certainly morally wrong.Keep a very close eye on offer brands, they are not always what they seem. Sometimes the price can be bettered by simply looking at the next size up or checking a competitor brand.If they spent less time trying to figure out how to make themselves rich off creating misleading confusion then I’m sure prices would be lower anyway. Look at other brands, check the offers but always bear in mind it can be a wolf in sheep's clothing.


© 2009

Our own need to get in and out as quickly as possible is relied upon by these sellers so that although the label is big and red with ‘Discount’ slapped all over it, it usually has some catch somewhere.Slow down, relax and meander around the shop.For one thing you’ll be a lot less stressed and for another you’ll have a giggle at the havoc caused by others trying to rush around and get it out of the way.But in doing this you’ll start to see the prices and 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 down you’ll see through it.Be warned though it can make you very cross indeed.I have been known to leave a pile of shopping in an isle and go to another supermarket!Think about the cost of chicken pieces for instance. 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.That’s at least two if not three meals for a third of the price of your pre-cut bits. Even throwing the carcass (which you could use for stock and then feed a pet) it is still less than half price!


© 2009

Now I’m an avid fan of the wok, it can do anything.We cook Bolognese in it, chilli, stew, stir fry, curries, Spanish chicken, paella, your mince beef mix for a cottage pie, absolutely anything.Not to say you don’t need a saucepan or two but get a good non-stick Wok and look after it with wooden spatulas and plastic spoons and it will last for years.Occasionally oil it with vegetable oil and just wipe off the residue and put it way.You’ll never go back to a flat saucepan for your cooking.Take it easy with the heat to start with and bring it up. So many times you throw in onions to soften and they are brown in seconds. Throw them in as you turn on the heat. By the time the pan or wok is hot enough to brown the meat 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 replace with your favourites), brown it, add herbs or spice mixes, garlic, flour, water or stock and simmer for twenty minutes. Job done!


© 2009

Whilst that’s on the go sort out your pasta , rice or spuds in the pan, put on at the same time as the wok and presto! Twenty minute dinners!They taste great too.No additives, all your sauces fresh and a feeling of achievement.Within a week you’ll be on at least five tasty dishes that in 2009 cost a few pounds for 3 people.

Potatoes take twenty minutes, pasta takes eleven and rice about the same. Unless you start getting fancy most meals are there on the table in less than half an hour.

We’ll cover a few basic recipes to give a week of meals that are from Italy, Mexico, Spain, China, India. Then we’ll list some others in a separate section.Effectively they are not authentic but a take on that countries basics and give good flavour, no additives as such and freedom or choice to expand your range.I’m no expert, trained chef by any standard, I’m just putting down what I’ve learned and I realise with comments of families of three spending £85 a week on groceries I spend £30-£40, eat delicious food and feel better for it.


© 2009

More importantly what it costs in 2009 if you look 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 £0.01

Curry 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 £0.02

Ground 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 get you underway without breaking the bank.


© 2009

Regular Veg Amount Price Avg Servings Cost/serving

Garlic bulb medium £0.55 8 £0.07

Onion 1kg medium £1.00 12 £0.08

Red or Green

pepper 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 £0.47

£4.84

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

Thirdly, pasta, rice, and your core ingredients.Basic olive oil is fine but although other oils can be used, this one’s good for your cholesterol.

Shop clever. A big 5kg bag of rice does not go off and saves a small fortune. One pack of spaghetti will 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

Occasionals Amount Price Avg Servings Cost/serving

Lettuce 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, you’ll 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 £0.10

Cheddar 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 don’t forget your dairy requirements.


© 2009

Your meat requirements, if you are so inclined, can be shopped around for and if you look a budget £2.00 pack of mince would cost you £60.00/month if you ate just that.Below is a list that costs little more but has good ingredients 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 £3.60

Lamb 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, it’s fairly easy even to start with. Slow cook gammon to make your own ham, use pork leg for minced pork and brisket for minced beef.Cook lamb shoulder in the slow cooker and just before serving get it out, peel away the meat and return to your sauce. Waste is minimal and flavour’s great (gives the bones to the dog!).Treat yourself to rump at the month end or prawns in a stir fry.


© 2009

You will see soon how this little lot adds up to £37.00 a week in decent meals with little up front investment.

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

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

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

Get the blade side of shoulder and check for good thick streaks of meat at both ends before buying.

Shop around for the offers on Tuna, it never goes 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 as you’re used to it, the price goes up and the supermarkets recover their discounts!Don’t be beaten out of your hard earned savings.


© 2009

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 - Bolognese

Onion (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 it’s your own mince or

400g) 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

Daily

total for

3

people

£ 4.70

Having worked hard to save those pennies below is an example cost followed by a basic recipe.You’ll see each meal is around the £5.00 mark for 3 people for the day, not the evening!

Monday


© 2009

Each day has a cost averaged from the current prices available 07/2009. Breakfast is up to you and merely a guide, some suggestions for lunchtime sandwiches 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 stir

around until browned.5. Add 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

20 minutes, 15 if you’re in a rush.8. Cook your spaghetti according to instructions and

serve with a little grated Padano cheese.


© 2009

Pork Stroganoff

1. Dice your onion, squash your garlic and chop up, slice up 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 for

20-25 minutes.8. Take off the heat, allow to cool slightly and mix in the

yoghurt.9. Cook your rice according to instructions and serve.

Lunch

Bread 1 £ 0.18

Ham 1 £ 0.80

Butter 1 £ 0.04

Dinner - Stroganoff



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 total

for 3 people£ 5.67


© 2009

Vegetarians!

Add more mushrooms for a nice

mushroom version.

Pork Stroganoff

Sweet & Sour Chicken

Tasty with pork, beef or for meat free add double the mushrooms.Don’t forget to try fries once in a while, they go great with the sauce!

Tasty with chicken, pork, beef vegetarians use baby corn, peas and mushrooms.Learn to use chopsticks the meal lasts longer.

Spaghetti Bolognese

Try pork or chicken instead of beef or for meat free use 200g of mushrooms.Fry some mushrooms until crisp and golden in butter and olive oil and scatter over the top.

Monday

Tuesday

Wednesday


© 2009

Lunch

Bread 1 £ 0.18

Chicken (Leftovers) 0.5 £ 1.60

Butter 1 £ 0.04

Lettuce 1 £ 0.11

Dinner - Chinese Sw&Sr spicy chicken

Onion (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 £ 0.35

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

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


Daily total

for 3 people£ 5.88

Sweet & Sour Spicy Chicken

1. Slice your onion, squash your garlic and chop up, slice up 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 pepper

and 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.


© 2009

Vegetarians!

Replace the Chicken with bean sprouts

and slices of radish.

Lunch

Bread 1 £ 0.18

Beef 0.7 £ 1.26

Butter 1 £ 0.04

Lettuce 1 £ 0.11

Dinner - Chilli con Carne




Chopped Tomatoes (440g) 1 £ 0.25

Minced Beef (350g if it’s your own or 400g from

supermarket) 1 £ 1.80

Oregano 1 £ 0.03

Cumin 2 £ 0.02

Chilli 0.5 £ 0.01

Flour 2 £ 0.02

Kidney beans 1 £ 0.35

Rice 1 £ 0.10

Daily

total 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, kidney

beans 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.

Lunch

Bread 1 £ 0.18

Cucumber 1 £ 0.14

Lettuce 1 £ 0.11

Butter 1 £ 0.04

Dinner - Fish Curry

Onion (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 £ 0.08

Yoghurt (250ml) 1 £ 0.40

Rice (1 cup) 1 £ 0.10

Daily total

for 3 people£ 4.52

Fish Curry

1. Dice your onion and pepper, squash your garlic and chop 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.

Fish Curry

Lasagne

Alternate with chicken, pork or beef.For meatless versions add potatoes instead of meat there plenty of other flavour already there.Learn to make your own chapattis to go with it.

Cook with chicken, pork or beef mince. Vegetable only options could use red, green and yellow pepper mix.Alternatively swap the yellow pepper for a nice little courgette.

Chilli con Carne

Have it with a roast potato and if you’re vegetarian use sweetcorn and chickpeas. Perhaps pinto, kidney and borlotti beans mixed.

Thursday

Friday

Saturday


© 2009

Lunch

Bread 1 £ 0.18

Tuna 1 £ 1.00

Butter 1 £ 0.04

Lettuce 1 £ 0.11

Dinner - Lasagne

Onion (1/2 medium) 0.5 £ 0.04


Chopped Tomatoes (440g) 1 £ 0.25

Minced Pork (350g if your own or 400-450g from

store) 1 £ 1.80

Mixed herbs (2tsp) 2 £ 0.05

Flour (50g) 1 £ 0.01

Butter (50g) 4 £ 0.15

Milk (300ml) 2 £ 0.20

Cheddar cheese (100g plus some for sprinkling) 1 £ 0.63

Parmesan style cheese (50g plus sprinkling

allowance) 2 £ 0.45

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

Lettuce (sliced) 1 £ 0.11

Daily total

for 3 people£ 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.


© 2009

Vegetarians!

Replace the Pork with sliced courgette.

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

10. Add a pinch of salt, pepper and nutmeg followed by the 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 the meat 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 cheese

sauce 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

Roast Chicken Sunday Lunch

If you don’t want the hardship of a full lunch or it’s hot.Cook the bird the same but have salad and new potatoes 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

Daily total

for 3 people£ 6.52

Now then, this is the difficult bit to price fully. Some may use cheap battery hens but I have based the price on a free-range bird. The price difference in a full bird is little and with the savings I make elsewhere I believe I should only by free-range.But that’s my personal choice.


© 2009

Vegetarians!

Sorry Sunday lunch is Sunday lunch.

Perhaps roast parsnip and celeriac?

1. Slice your onion into big chunks, squash your garlic with the peel on, just until you here it crack, then drop 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 tap making sure there are no giblets inside. Shake it up ended to make sure the water is out of the cavity.

7. Pat the bird dry with some kitchen roll and rub the butter 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 good lump of butter or lard, just until they have a rough texture.

10. Place the potatoes and the chicken on the tray ensuring the chicken is lying on its side (it will lean over 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 at the end is fair. Check with a sharp knife that the juices run clear at the joint between the thigh and the breast when taking out of the oven.

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


© 2009

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 aren’t done them increase the oven temperature and leave in a little longer.

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

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

17. Bring both pans to the boil and put the carrots in one pan and the potatoes in the other. Adding a little sugar to the carrots and a little salt to the potatoes.

18. Once the potatoes are softened remove from the heat.

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

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

21. Taking the juice from the chicken, 500ml of chicken stock, the potato water from earlier mix all together and bring to the boil.

22. Thicken with the cornflour-water mix until the consistency you like then season to taste with salt and pepper (checking first as you’re using the salted potato water).

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


© 2009

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 base products but different herbs or spices are employed.

For example:A basic chicken stew/hotpot is chickens pieces (thighs, drumsticks and possible wings.Effectively browned in a pan to make the skin look a little more edible.Then pan fry a little onion in olive oil as described previously. Throw in a clove of garlic, some potatoes diced, some carrots, some chopped tomatoes (400g ish), tomato puree, salt, pepper, mixed herbs (1-2tsp) and 500-750ml of chicken or vegetable stock.Pop it in the oven at Gas mk4/180c/350f.Leave it for a couple of hours (longer if you want it really falling off the bone).Add some peas 5 minutes before you want to take it out.Then serve with a nice bit of crusty bread.


© 2009

Now Spanish style for the same meal:

Change the mixed herbs for oregano (1tsp) and paprika (1tbsp)A completely different flavour from such a small change.Remember also that you can remove the chicken, take the skin off and strip all the meat off to place back in the pot if you do not like big bony pieces.

Chilli for example also:

Change the chilli powder and cumin for paprika (1tbsp) and oregano (1tsp) and replace 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 she started on solids.It is surprising however that her friends will readily eat peppers, chorizo and salad mixes when invited around with eagerness, however at home the parents have commented on how difficult it is to introduce new foods.


© 2009

Unfortunately therefore, I cannot comment on how your children might react to your new recipes.For example, our little ones first solid meal was paella. It was soon pointed out though that seafood is not advisable for a baby. It may however explain her appetite for prawns now she is seven though.We have to be careful as to how often we give her prawns as they can raise cholesterol though.

So remember that a great deal of European

recipes especially have similar base ingredients.

It’s not really surprising as food migrates over

the 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.


© 2009

As your skills and especially your range grows

you will naturally find experimenting with the

base ingredients and more often than not it will

taste great. Don’t 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 I’ve increased my range over the

years 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 you

have 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 you’re on your own, pop in, grab a basket and

wander around looking at the shelves from

countries of the world.


© 2009

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 (that’s the ones you recognise, not

the additives and E-numbers). Note them down

and 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 however

shop 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 I’m passing one I know is good for

a certain product, I’ll 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.


© 2009

No one gives anything away nowadays and a sale

is certainly never a sale like it used to be!

Wine can be dropped because it simply hasn’t

sold.

Ask yourself, is there a reason it hasn’t sold?

Also there is the ‘WAS £11.99 – NOW £3.99’.

If it was that good would you lower the price.

Although it may make a nice £3.99 bottle but it

may also be in your local shop for £3.50 and has

been for ages.

Don’t get caught out!

The simple pepper once went up to a £1 per

pepper.

Surprisingly everyone stopped buying, or at least

sales must have dropped a massive amount as

they dropped a while later to 50p. Once sales

picked up 72p was the charge, 10p more than

three months previous.

You can see the game played here with easing

you after your hard earned cash.

62p to 72p (that’s just over 16%), then a rise to a

£1, which is just over a 60% rise on the original

price in a matter of weeks.

There are many other pitfalls to see if you shop

wisely.

So all in all there is a science to be made of your

shopping basket selections and be wary and

watching your products will save you money.


© 2009

Always check the price of your standard

products every time you shop. Soon you’ll get

used to what you’re paying and very soon you’ll

find you get annoyed with sudden fluctuations in

prices, but you’ll be winning because they rely

on the spending public not noticing.

Shop wisely and be careful!


© 2009

So we have the shopping sorted, we know what we want to get and we know where to get it and how much.

Now we can look at expanding our horizons.

As we have our basic principal meals after a week you want to provide something different.On each of the earlier recipes there were options for changes in meat or vegetarian options for the meat next to the pictures.We can now try to create something new.

In ‘Where Next?’ a couple of examples were given for changing a simple dish to a different tasting simple dish by replacing the herbs and spices.

This principle will be expanded later.

But keeping with your basic meals let’s look at different ways of serving.

Taking the core meal we shall serve it with different accompaniments, such as burritos for your chilli is so simple, or noodles with your Chinese instead of rice can be al stirred in at the same time for an all in one dish.


© 2009

Take the stroganoff dish, leave out the yoghurt and thicken with add paprika and thicken with cornflour for a tasty goulash style serving.As mentioned previously none of these meals are supposed to be genuine but they get you started.

All of these meals have come about because of the need to use what I have therefore ingredients are dropped from time to time and once cooked I have found they still taste great so continued to use them.

In the next section we look at a dish that comes about from a slice of pork tenderloin and what’s in the cupboard and here’s the cost.

Pork Tenderloin 350g 1 £ 2.66

Onion (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 total

for 3 people£ 3.74


© 2009

Stir-fry Chilli PorkSo there I am, a planned meal of Stroganoff but we had no mushrooms, an item we only buy to order because of it’s limited shelf life.What were we to do to overcome this bad planning?Dig out everything good for a stir-fry and make Chinese!

Apart from the loin, which I sliced in thin strips about 3” long, I found half a lemon, one spring onion, half and onion, half a red pepper to use up and two small radishes from yesterdays’ salad in the fridge.We got out chilli sauce (another item to add to your list), soy sauce, five spice, Demerara sugar, tomato puree, some cornflour and 100ml of water and did the following.


© 2009

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 garlic

separate, stir and wait for it to brown.6. You should be able to put in your rice now if the pan of

water is boiling. Remember to stir for the first minute to 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 on for boiling water to clean the rice with.

10. Once the rice has cooked for it’s allotted time, usually ten minutes, drain in a sieve and clean with your boiled water.

11. Serve up and enjoy.

Now you could do this with left over chicken, pork or beef.Add pineapple chunks, bean sprouts, carrot slivers, green pepper instead of red for the beef dish.That’s six different combinations at least.Replace the rice with noodles from time to time and that gives you twelve.


© 2009

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 and

sprinkle in the Spring onion.

A healthy hearty meal

that is packed with

flavour like it’s fresh

from the Takeaway!


© 2009

Let your mind get into changing the odd bits and pieces once you’re confident, they all cook in exactly the same way.Just remember to put the bean sprouts in at the same time you would the spring onion not early on in the cooking, unless you like them really soggy.

Now then, the meal that started this all off for me!Pasta, bacon, onion, chopped tomatoes and green pepper, with a little green pesto on the pasta. Though pesto is not to everyone’s tastes so leave it out and mix the cooked ingredients through the pasta instead.

I think this is the point to confidence in cooking.

Most of the recipe books show you only one way.Therefore you assume that you need a wealth of ingredients to manage all the variables.It’s nice to cook to a recipe but not always cost effective and sometimes difficult to follow.Armed with a few basic ideas this allows you to vary your own creations and give you the confidence to cook for yourself.So to the next recipe-


© 2009

Pasta Shapes with Bacon,Green Pepper and Tomato

Pack of bacon (8 rashers) sliced into strips 1 £ 2.00

Onion (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 £ 0.10

Vegetarians replace the bacon with courgette strips

Daily total

for 3 people£ 3.16

As simple as a stir-fry and as tasty as any pasta dish you’ll 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 it’s 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 you’re 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.


© 2009

Cooking Good Food on a Budget Mark Keogh

© 2009 48

This little tutorial program will grow as more ideas

are 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, quick

tomato 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 vegetables

Discussing 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

Cooking Good Food on a Budget Mark Keogh

© 2009 49

The basics: P.2

Basic Utensils: P.3

Herb mixes: P.4

Meats: P.5

Vegetables: P.6

Other Regulars: P.7

Herb mixes and their uses: P.8

Herbs 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

use should be sought by arrangement and express permission of

the owners.

Documents

Cooking Good Food on a budget