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By Alex Coster, Haleema Ghakhar, Ali Guven , Ali Hussain, Musa Qasim, Himiko Shiragami and Sathana Thurairatnam


Here are some tips on having a healthy diet 1) Drink plenty of water: Our bodies are about 60% water – We need to drink water to keep our body systems running smoothly, and optimize metabolism. 2) Eat seasonally: It's more varied, cheaper and better for you. Check out farmer's markets where possible, or trying picking Your Own fruit and veg

About Us

3) Eat oily fish twice a week: Try eating salmon, mackerel, fresh tuna and sardines to protect your body from heart disease.

As part of our citizenship campaign, we hope to make a

4) Always have breakfast: It really is the most important meal of the

difference to the lives of many families and singles who

day. It will keep you going until lunchtime.

are under going financial troubles. This book contains recipes and tips which will tell you how to cook on a budget. These recipes are quick and fun to make, something that the children can help out with. You’ll find variety of cuisines and ingredients all under £5.

5) Limit processed foods: Read labels carefully. Make natural, homemade versions of store-bought foods. Like hummus or granola bars, yum! 6) Eat plenty of Fruit and vegetables: These colourful gems provide essential phytonutrients, micronutrients, vitamins, minerals and enzymes – all of which are important for your health . 7) Swap chips for chunky potatoes: Instead of chips, roast chunky cut potatoes with their skins on and a little olive oil. 8) Choose wine over beer: One glass of red wine is better for you than two pints of beer.


Content Page

Sources

- Bacon, Cheese and Chick pea and potato curry — http://www.lovefood.com/guide/ recipes/14051/chick-pea-and-potato-curry-for-under-3

Onion Gratin

Page 4-5

- Mushroom Risotto

Page 6-7

for-under-3

Sausage Cassoulet

Page 8-9

Bacon, cheese and onion gratin—http://www.lovefood.com/guide/

- Chick Pea and potato

recipes/14120/bacon-cheese-and-onion-gratin

Curry

Mushroom risotto — http://www.lovefood.com/guide/recipes/14050/

- Fish Pie

Fish Pie — http://www.lovefood.com/guide/recipes/14117/fish-pie-

mushroom-risotto

Page 10-11 Page 12-13


Method 1.

In a heavy-based saucepan melt the butter over a medium heat and fry the onions and carrot for two minutes or so, until the onion becomes translucent. Heat the oven to 220 degrees.

2.

While this is happening, get the milk very hot (don't boil it over). Stir the flour into the buttery veg, and cook gently for two minutes - it can brown a little but not burn.

3.

Pour in a little of the hot milk and stir to amalgamate, then more, until all used up. Cook over a very low heat, stirring occasionally, until you have a nice thick white sauce with no taste of flour remaining.

4.

While the sauce is cooking, boil your peeled and chunked potatoes until cooked through, then drain (reserving a little of the liquid) and mash them. You want nice moist mash, so if they feel too dry, add a little of the potato water back in. Season the mash

Ingredients:

335 g (11.8oz) `cooking' bacon in small dice

3 medium onions sliced thinly

2 cloves garlic sliced thinly

1 kg (2.2lbs) potatoes

750 ml (26.4fl oz) milk

2 tbsp oil

50 g (1.8oz) butter

50 g (1.8oz) cheddar or similar, grated

to taste. 5.

Pour the sauce into a suitable gratin dish, or an oven-proof casserole, then add the broken up Pollack and kippers plus their oil and mix to distribute the fish more-or-less evenly in the sauce.

6.

Gently spoon the mash on top of the fish and sauce so it doesn't sink in, and spread to cover. Drag the surface of the spuds with a fork to make ridges that will brown nicely in the oven.

7.

Around £3.00

Cook in the oven for 20 - 25 minutes until the top is starting to brown. To save cleaning the oven it's a good idea to have the gratin dish in a big roasting dish, as the sauce can bubble up and spill a little in cooking.


Method 1.

Pre-heat the oven to 180 degrees. Peel the spuds and cut them into slices about 3mm thick. Drop these all together into a big pan of water at the boil and cook for no more than 3 minutes, then drain them.

2.

In a frying pan over a medium heat cook the onions and bacon together in the oil for about 5 minutes to soften the onion and colour the bacon, adding the garlic for the last minute.

3.

Seasoning lightly with salt and pepper as you go put half the onion and bacon mix in the bottom of a flat gratin dish; cover with half the potato slices, roughly overlapping; then another layer

Ingredients:

using the rest of the bacon and onions; then the last of the potato slices.

67p for 175 g (2 fillets) frozen whitefish fillets – 520g pack £2

4.

Top with the grated cheese and the butter cut into little dice,

84p Princes kippers, 190g tin

54p for 1kg potatoes – basic white potatoes £1.35 for 2.5kg

wave to give it a start) which should come almost up to the top -

pack

you want a bit of potato and all the cheese to be above the milk.

then pour over the milk (you can warm it briefly in the micro-

20p for 2 medium onions - economy pack of onions £1.50 for 1.5kg

5.

Put the gratin dish (best to have it within a big roasting dish in case of spills) in the pre-heated oven, and start checking it af-

10p for 1 medium carrot – 1kg pack £1

26p for 500ml semi-skimmed milk, 2.27l £1.18

5p for 50g plain flour - £1.05 for 1.5kg

24p for 50g butter – basic salted £1.19/250g

ter 30 minutes - the cooking time depends on numerous factors,

Total £2.90

but it's very forgiving. It's ready when the cheese is melted and browning, and the potatoes accept the tip of a knife easily.


Method 1.

Put a large heavy-based saucepan over medium heat and fry onions until just starting to brown.

2.

Meanwhile, parboil the potatoes for about 6 minutes - they must not be fully cooked and falling to bits! Drain, reserving some of their liquid.

3.

Add the garlic and ginger to the onion pan and cook for one minute.

4.

Add the powdered spices and cook briefly, stirring to mix them in. Pour in the coconut milk and stir to mix, then simmer gently.

5.

Add the parboiled potatoes and stir gently to coat in coconut and spices. Drain and rinse the tinned chick peas, and add them.

Ingredients: 

(95p) for 400g pack ‘basic’ white mushrooms

(99p) Sainsbury’s own-brand risotto rice, 500g packet

(20p) for 2 medium onions - economy pack of onions £1.50 for 1.5kg

6.

Cook at a gentle bubbling heat. If the sauce begins to look a bit dry, add a few spoonful of reserved potato water.

7.

When the potatoes are cooked through, check and correct the seasoning - it will need salt - and sharpen with the juice of the ½ lemon.

(4p) for 2 garlic cloves - 1 head cost 30p

(17p) for 2 stock cubes, Sainsbury’s own brand, 84p for 10

(36p) for 75g Butter, again ‘basic’ - £1.19 for 250g

(5p) for 4 tbsp vegetable oil Total £2.76


Method 1.

Put a large pan (a wide casserole pan or a very wide steepsided frying pan are both fine) over a medium heat and fry the onions in ½ the oil and 1/3 of the butter until they become translucent - don't let them brown.

2.

Reduce the heat to low. Add the garlic and the risotto rice and cook, stirring gently for two minutes to ensure the rice is coated in oil.

3.

the heat to medium, stirring the rice every couple of minutes

Ingredients;

Pour in enough hot stock to just cover the rice and increase until the liquid is nearly all absorbed. Repeat the process

54p for 1kg potatoes – basic white potatoes £1.35 for

with more stock until the rice grains no longer have a chalky

2.5kg pack

core. If you run out of stock use boiling water.

(79p) for Sainsbury’s own 410g tin chick peas

99p Pride brand 400ml tin of coconut milk

20p for 2 medium onions - economy pack of onions £1.50

4.

While the rice is cooking, in a separate frying pan heat the remaining oil and another 1/3 of the butter and cook the mushrooms for about 4 minutes, until they have a nice gloss

for 1.5kg

all over - taste one to see it's done. Set aside.

11p 50g fresh ginger - £2.11/kg

4p for 2 garlic cloves - 1 head cost 30p

15p ½ a lemon – 30p each

all their juices, plus the remaining 25g of butter to the rice

5p 2 tbsp oil (life’s still too short)

pan, and mix together. It should be moist, don't cook it fur-

10p 5 tsp powdered spices from ethic shelf packs (see oil comment)

5.

ther to dry out. 6.

Total £2.97

As soon as the rice is fully cooked, add the mushrooms and

Check seasoning - it will need salt and I like it with plenty of black pepper - and serve in flat bowls.


Method 1)

Fry the sausage in a little oil until they are a light golden colour

2)

Chop the onions into wedges and the carrots into slices

3)

Remove the sausages from the pan and carefully slice each one into three pieces

4)

Place the sausage back into the pan

5)

Add the chopped onions and carrots to the pan with 1 tsp of paprika and fry them together for 10 minutes

6)

Add the passata, the mixed beans and a little water and simmer for a few minutes

Ingredients; 

Pack of 8 sausage (£2)

Small can of mixed beans (£1)

500g Passata (50p)

1 red onion (25p)

2 Carrots (25p)

4 baking potatoes (£1)

Paprika

Dried rosemary

Salt and pepper

Oil

7)

Stab the potatoes with a fork and place in the oven

8)

Transfer the mixture to a casserole, cover and place in the oven and cook for 20 minutes

9)

Mix two or three pinches of rosemary with some oil and add to the mixture

10)

Cook in the oven uncovered for further 30 minutes

11)

Serve together with the baked potatoes (Serves 4)

Total: £4.75


Meals for a Fiver