How to Feed Your Family for £5 a Day

BREAKFASTS

Perfect Creamy Porridge

Feeds 4

115g porridge oats

850ml milk (whole, skimmed or soy)

4 tsp soft light brown sugar, for sprinkling

1 tsp ground cinnamon, for sprinkling

Method

1 Bring the oats and milk to the boil in a large saucepan, stirring with a wooden spoon. Reduce the heat and simmer for 3–5 minutes, stirring continually, until creamy.

2 Serve sprinkled with the sugar and ground cinnamon.

– ALTERNATIVELY –

Chocolate Porridge

Toasted Oats with Raisins, Bananas and Strawberries

Feeds 4. Serve with milk or yoghurt

200g rolled oats

100g raisins

2 bananas, sliced

50g strawberries, sliced

caster sugar, for sprinkling, or runny honey, for drizzling

Method

1 Toast the oats in a large frying pan over a high heat for 3–5 minutes until browned.

2 Mix the toasted oats, raisins, bananas and strawberries in a large bowl then divide into 4 bowls and sprinkle each with sugar or drizzle with honey, as desired.

– ALTERNATIVELY –

Golden Apricot Granola

Feeds 6–8. Serve with fruit and milk or yoghurt

2 tbsp runny honey

2 tbsp soft light brown sugar

juice of half a lemon

100ml sunflower oil

300g large rolled oats

55g sunflower seeds

55g chopped hazelnuts

4 tbsp sesame seeds

55g sultanas

55g dried apricots, chopped

pinch of salt

Method

1 Preheat the oven to 150°C (300°F), Gas 2. Place the honey, sugar and lemon juice in a large bowl and blend.

2 Gradually mix in the sunflower oil and then the dry ingredients until they are all coated.

3 Spread the mixture into 2 baking trays lined with baking paper.

4 Bake in the oven, stirring frequently, for 45–60 minutes until golden and crispy.

5 Remove the trays from the oven and allow the mixture to cool for about 40 minutes. When cool, break into lumps and store in an airtight container until ready to serve.

Peanut Butter and Date Granola

Feeds 4. Serve with fruit and milk or yoghurt

4 tbsp runny honey

100ml sunflower oil

115g crunchy peanut butter

300g large rolled oats

55g seedless raisins

55g chopped dates

Method

1 Preheat the oven to 150°C (300°F), Gas 2. Place the honey, sunflower oil and peanut butter in a large pan and warm over a low heat until the peanut butter has just melted and all the ingredients are starting to blend, then remove from the heat.

2 Add the dry ingredients and mix until fully coated.

3 Spread the mixture into 2 baking trays lined with baking paper.

4 Bake in the oven, stirring frequently, for 45–60 minutes until golden and crispy.

5 Remove the trays from the oven and allow the mixture to cool for about 40 minutes. When cool, break into lumps and store in an airtight container until ready to serve.

Popcorn for Breakfast

Feeds 4–6. A cheaper and healthier alternative to puffed rice or wheat breakfast cereals, popcorn contains no preservatives, sugar or salt (until you put it in there yourself)

3 tbsp sunflower oil

3 tbsp popping corn

570ml milk

4 tsp soft light brown sugar or 1 tbsp runny honey

Method

1 Heat the oil in a large pan over a high heat for 1–2 minutes until just starting to spit. Add the popping corn and cover the pan with a tight-fitting lid, then reduce the heat. The corn will start to pop as it cooks.

2 When the popping sounds slow down to about 3–4 seconds apart, the popcorn is ready.

3 Divide into bowls, add milk and sweeten to taste with sugar or honey.

Fruit and Nut Breakfast Trail Mix

Feeds 6–8. Serve with milk or yoghurt if preferred

60g popped popcorn

140g raisins

2 tbsp sunflower seeds

2–3 tbsp runny honey

3 tbsp crunchy peanut butter

1 tbsp tahini

2–3 tbsp sunflower oil

Method

1 Put the popcorn, raisins and sunflower seeds in a large bowl and set aside.

2 Melt the honey, peanut butter, tahini and oil in a saucepan over a medium heat, stirring with a wooden spoon.

3 Add the mixture to the popcorn, raisins and sunflower seeds. Mix well and serve. Great for snacks, too.

Honey Polenta

Feeds 4. Serve with butter, jam or cottage cheese. Also works well with fruit and spices such as cinnamon or nutmeg

1 litre milk

115g fine polenta

1 tbsp runny honey or brown sugar, to taste

Method

1 In a large saucepan, stir the milk gradually into the polenta with a wooden spoon.

2 Bring to the boil, then reduce the heat and simmer gently for 10 minutes, stirring constantly.

3 Sweeten to taste with the honey or brown sugar and serve.

– ALTERNATIVELY –

Breakfast Corncake Stack

Makes 16 corncakes. Serve with cottage cheese and honey or sliced peaches and crème fraîche

2 eggs

300ml milk

115g fine polenta

pinch of salt

1–2 tbsp melted butter or sunflower oil

Method

1 In a large bowl, beat the eggs well with a fork. Gradually add the milk, polenta and salt until you have a batter the consistency of double cream.

2 Heat the butter or oil in a large frying pan and drop the batter by spoonfuls into the hot pan.

3 Fry for 2–3 minutes, turning once, until golden brown.

Grilled Banana Split

Feeds 4. A healthy alternative to the cream-filled classic

4 bananas

dollop of jam or honey

chopped nuts, for sprinkling

2 tbsp yoghurt

Method

1 Make a slit in each banana skin from end to end. Place under the grill at a medium heat for 10 minutes.

2 Split open the skins and serve the bananas in their peel with jam or honey, a sprinkling of chopped nuts and yoghurt.

Golden Banana Fritters

Feeds 4

1–2 tbsp sunflower oil

4 bananas, peeled and chopped into 3 pieces each

400ml of Coating Batter

1–2 tbsp runny honey or maple syrup

Method

1 Heat the oil in a large frying pan until hot, then dip each piece of banana in the coating batter.

2 Fry in the pan for 2–3 minutes, turning with a spatula, until golden brown.

3 Drain on kitchen paper and serve hot, drizzled with honey or maple syrup.

Healthy Honey-Yoghurt Sundae

Feeds 4. Great for using up overripe fruit

300g yoghurt

1 tbsp runny honey

1 tbsp currants, raisins or sultanas

1 tbsp porridge oats

150g ripe strawberries

Method

1 Mix together all the ingredients and serve.

– ALTERNATIVELY –

Fruity Pancakes

Feeds 4

a stack of 8 Pancakes

an assortment of sliced fruit to fill them with

These are some of my favourites:

LIGHT MEALS AND SNACKS

Warming Cheesy Rice Bake

Feeds 4

You will need an ovenproof pie dish approximately 14 × 18cm

350g cooked rice (140g uncooked rice cooked according to packet instructions)

225g strong Cheddar, grated

150ml milk or stock made from boiled water mixed with 1 tbsp Marmite or Vegemite

30–60g butter or margarine

sea salt and freshly ground black pepper

Method

1 Preheat the oven to 170°C (325°F), Gas 3. Layer the cooked rice and the grated cheese in the pie dish (starting and ending with rice), lightly seasoning with salt and pepper and adding a little milk or stock to each layer as you go. Feel free at this stage to add any cooked beans, vegetables, meat or fish – this is a chance to use up perfectly good leftovers.

2 Dot with knobs of butter and bake for 20–30 minutes until golden brown.

Crispy Potato Fritters

Makes 16–18. Feeds 4

900g potatoes, mashed (for a reminder of how to make mashed potato, see Buttery Mash but don’t add butter or seasoning)

2 tbsp breadcrumbs

5 eggs

2 tsp tomato purée

3 garlic cloves, crushed and finely chopped

3–4 tbsp vegetable oil

sea salt and freshly ground black pepper

Method

1 Mix together all the ingredients except the oil and season with salt and pepper.

2 Heat the oil in a large frying pan and when hot, drop tablespoons of the mixture into the pan and cook until brown on both sides, turning once.

Sliced Potatoes and Crispy Bacon in Rich White Sauce

Feeds 4

900g potatoes, scrubbed or peeled, as preferred

2 tbsp vegetable oil

55–85g streaky bacon, cubed

1 large onion, finely chopped

2 level tbsp plain white flour

570ml milk

a little freshly grated nutmeg

sea salt and freshly ground black pepper

Method

1 Cut the potatoes in half and place in a large saucepan. Cover in cold water and bring to the boil, then reduce the heat and simmer gently for about 15 minutes until tender. Cut one of the larger pieces in half to check it is cooked through.

2 While the potatoes are boiling, heat the oil in a large pan. Add the bacon and fry for 3–5 minutes over a medium heat. Add the onion, stir and continue to cook for another 3–5 minutes until the onion is golden.

3 Sprinkle over the flour and gradually add the milk. Stir well, grate in some nutmeg to taste, and simmer gently for 5 minutes.

4 Drain and cut the potatoes into 2–3cm thick slices while they are still hot.

5 Season the potatoes with salt and pepper then add to the sauce. Stir and simmer together for 5–10 minutes. Serve immediately.

Stuffed Potatoes

Feeds 4

4 medium-size baked potatoes (see steps 1–2 of Jacket Potatoes)

60g butter

sea salt and freshly ground black pepper

Method

1 Split the baked potatoes in half and scoop the cooked potato out of the skins and into a bowl. Season with salt and pepper and combine with the butter until golden.

2 Fill the skins with the potato mixture.

– ALTERNATIVELY –

If preferred, add any of these fillings to the mixture before replacing in the skins:

Corn on the Cob

Feeds 4

4 sweetcorn cobs

4 knobs of butter

sea salt and freshly ground black pepper

Method

1 If you’re using corn in silks, shuck the corn by removing the leafy wrapping and the thready corn silks and wash the cobs.

2 Drop in boiling water and cook for 10–15 minutes. Alternatively, boil in milk and water using ordinary or powdered milk. This makes the corn slightly sweeter.

3 Serve hot with butter, salt and pepper.

– ALTERNATIVELY –

Baked Corn on the Cob

For corn cobs in husks

1 If you’re able to get hold of corn on the cob still in its husk, keep the leaves on to retain moisture and bake for 15–20 minutes in a preheated oven at 180°C (350°F), Gas 4. When the outer leaves are beginning to turn brown, it’s ready.

2 Peel back the husks or just pull them off. Pull the silks off the end and serve.

For corn cobs not in husks

If you aren’t able to get hold of corn in husks, just wrap the cobs individually in foil, twisting the ends, and bake in a preheated oven for 25 minutes at 200°C (400°F), Gas 6.

Tip

To remove corn kernels (cooked or raw) from the cob, stand the corn upright in a wide bowl and, holding the upper end, cut downwards along the cob. Perfect for soups, salads and pies.

Spicy Winter Bean Stew

Feeds 4. Delicious with Corn on the Cob

2 tbsp vegetable oil

1–2 onions, sliced

1–2 garlic cloves, crushed

400g tin of red kidney beans, with their water

400g tin of chopped tomatoes

1 tbsp soy sauce

1 tsp Marmite or Vegemite

1 tbsp tomato purée

½ tsp chilli flakes

sea salt and freshly ground black pepper

Method

1 Heat the oil in a large pan and fry the onions and garlic until soft.

2 Add the rest of the ingredients and simmer, stirring occasionally, for 15–20 minutes.

Filled Omelettes

Feeds 4. Makes 1 large omelette.

Method

1 Choose and prepare one of the fillings from the following suggestions for your omelette, or invent your own.

2 Follow steps 1–3 of the basic Omelette recipe, then add the filling.

3 Wait a few seconds for the mixture to set slightly, then draw the edges into the centre so the uncooked egg can run into the space. Leave to cook for 3–5 minutes on a medium heat until soft or set.

4 Serve flat or fold over a third of your omelette into the centre, then fold over the opposite third. Turn out onto a warm plate.

Chinese omelette

Stir-fry 4 small sliced onions with 60g of beansprouts in a large frying pan for 5–10 minutes. Add 150g of diced or shredded ham or leftover roast chicken with 1 tablespoon of soy sauce and season to taste with salt and black pepper, then stir-fry for a further 5 minutes.

Crispy bacon and potato omelette

Boil 3 medium potatoes for 15 minutes until tender and fry 1 or 2 rashers of bacon for 2–5 minutes until crisp. Dice both. Leave the omelette to cook until soft on top, then turn the omelette over with a spatula and brown the other side. Serve flat.

Cheese omelette

Use 60g of grated or diced cheese – Cheddar, goat’s cheese, Emmental and Manchego all work well. Cook the omelette until set, fold in thirds and serve.

Ham and onion omelette

Fry 50g of chopped ham and 1 small finely chopped onion for 5 minutes until soft. Cook the omelette until set.

Omelette with sautéed mushrooms

Fry 50g of sliced button or chestnut mushrooms in a knob of butter, and add just before the omelette sets.

Omelette aux fines herbs

Add 1 tablespoon of finely chopped herbs, such as parsley and chives, or 1 teaspoon of dried mixed herbs.

Prawn omelette

Pan-fry 50g of pre-cooked prawns or shrimps for 2 minutes, then add to the omelette before folding. Remember to defrost pre-cooked frozen prawns completely before cooking by wrapping in cling film and placing in a sink of cold water for about an hour.

Omelette with flaked fish

Use 50g cooked, flaked fish, fresh or tinned – salmon, tuna and mackerel all work well, depending on your personal preference. Add to the omelette just before folding.

Farmhouse Cheese and Potato Cakes

Makes 12–16. Feeds 4 as a snack or as part of a main meal

500g potatoes, mashed with butter (for a reminder of how to make mashed potato, see Buttery Mash)

200g grated Cheddar cheese

1 tsp chopped chives

2 eggs, beaten

plain white flour, for dusting

2 tbsp breadcrumbs, spread out on a plate

sea salt and freshly ground black pepper

Method

1 Preheat the oven to 190°C (375°F), Gas 5. Set aside a little of the beaten egg for brushing.

2 Place the potatoes, cheese, chives and the remaining beaten egg in a large bowl, season with salt and pepper and then mix to form a dough.

3 Turn out onto a lightly floured surface and roll into a wide sausage shape. Cut the sausage of dough into 12–16 small slices and shape into cakes.

4 Brush with the beaten egg you set aside earlier, and then roll the cakes in the breadcrumbs until evenly coated on all sides. These cakes can be refrigerated until ready to cook.

5 Place in a roasting tin and bake in the oven for 20–30 minutes, or alternatively fry in vegetable or sunflower oil on both sides until golden.

Scrambled Eggs with Smoked Salmon

Feeds 4

30g butter

6 eggs

1 tsp milk

1 tsp salt

60g smoked salmon pieces

sea salt and freshly ground black pepper

Method

1 See Scrambled Eggs but just before the eggs have set add the salmon and continue to stir until fluffy.

Savoury Bread and Cheese Pudding

Feeds 4–6. A delicious way to use up stale bread, and perfect comfort food

You will need a 20 × 25cm shallow ovenproof dish

12 slices of wholemeal bread, buttered

225g cheese, grated (I find strong Cheddar does the trick)

3 eggs

425ml milk

1 tsp mustard

15g butter or margarine

sea salt and freshly ground black pepper

Method

1 Preheat the oven to 180°C (350°F), Gas 4. Alternate layers of bread and cheese, starting with bread and ending with cheese, in the ovenproof dish.

2 Beat the eggs, milk, mustard and seasoning together and pour over the bread and cheese. Ideally, let stand for 1–1½ hours.

3 Dot the top with knobs of butter or margarine and bake in the oven for 20 minutes until golden brown. Serve with salad.

SAVOURY PANCAKES

Baked Chicken or Flaked Fish and Mushroom Pancake Cannelloni

Fills 4–6 pancakes

You will need a 30 × 35cm baking dish

150g cooked chicken, shredded, or 150g cooked white fish fillets such as cod, haddock, coley or plaice, flaked