Cook Amazing Healthy Meals On Less Than £5 Per Day
For the month of April 2024, two trustees will be doing the utmost best to see if it is possible to live healthily for just £5 per day, can the be a #fiversurvivor? As they progress through the month here are some of the recipes they made.
Some of the recipes they will use will have been found on the internet, or in cooking books etc. However some meals will have created by the trustees depending on what was available, seasonal or on discount at the supermarkets. #FiverSurvivor
Mushroom, Spinach & Leek Pie
Ingredients
2 Leeks
1 Small onion
2 Sticks of celery
300g Chestnut mushrooms
300g White Mushrooms
200g Spinach
30ml of oat milk, milk or cream
3 Cloves garlic
Tbsp mixed herbs
Salt & pepper to taste
Olive oil (vegetable or sunflower oil are good alternatives)
Pinch of nutmeg (optional)
Corn flour to thicken if necessary
Ready rolled puff pastry
1 egg for wash (oat milk or milk can be substituted)
Method
1. Heat the olive oil over a medium heat
2. Thinly slice the celery and add to pan
3. Halve leek length ways and thinly slice
4. Finely chop onions, and two pan and sweat for five minutes
5. Thinly chop the garlic and to pan with the mixed herbs
6. Add oat milk
7. Add pinch of nutmeg
8. Slice all the mushrooms
9. Add salt & pepper to taste
10. Finally add spinach and cook until wilted
11. Add corn flour to thicken mixer if required
12. Add mixer to a medium size pie dish and leave to cool
13. Place puff pastry layer over the top and cut to size
14. Beat egg and brush over the puff pastry layer
15. Make 3-4 small holes in pastry to allow moisture to escape
16. Place in over at 200 degrees for twenty minutes
Serves 6
Cost £5.94
Cost per serving £0.99
Serve with mash potato and gravy created from the stock below. As well as any vegetable fresh or frozen e.g boiled carrots, broccoli, pees, sweetcorn etc.
Use the tops & bottoms of the leeks, onion & garlic skins, off cuts of celery, rinse any mushroom stalk, then add to water (Add bay leaves and peppercorns if available as well as any herbs that may be on the turn or some dried herbs) and simmer for 45 mins to create a vegetable stock. If you have boiled fresh carrots or broccoli use this water to start the stock. #fiversurvivor
Vegetable Gumbo
Ingredients
50g vegan butter/butter
3 tbsp of plain flour
1 large onion
1 large bell pepper
1 large parsnip
3 medium sized potatoes
4 carrots
½ swede
1 380g carton butter beans
1 tin of chopped tomatoes
6 finely chopped cloves of garlic
50g pearl barley
50g red lentils
2 tbl spoons mixed herbs
1 litre vegetable stock
1 tsp cumin seeds
2 tsp smoked paprika
Splash of oat milk (vegan cream or cream)
Salt and pepper to taste
Method
1. Melt the butter in a large sauce pan
2. Add flour and mix into a roux and cook for 2 minutes
3. Roughly chop all the vegetables
4. Add carrots, swede, parsnip and potatoes and cook for two minutes
5. Add the pepper and onions and cook for three minutes (if roux starts to stick and a little water at a time)
6. Add garlic, mixed herbs and cumin seeds
7. Add paprika and cook for one minute
8. Add tomatoes, pearl barley, lentils and vegetable stock
9. Simmer for forty-five minutes
10. Add healthy splash oat milk
11. Add butter beans
12. Add salt and pepper to personal taste
Cost £4.61
Cost per serving £0.38
Serve with boiled rice.
Use the skins of potatoes, swede, carrots, parsnip, onion, garlic and core of pepper for vegetable stock. Rinse first, then add 1.25L of cold water (Add bay leaves and peppercorns if available as well as any herbs that may be on the turn or some dried herbs) and simmer for 45 mins to create a vegetable stock. #FiverSurvivor
Stuffed Cabbage Leaves with Tomato Sauce
Ingredients
175g of boiled and cooled long grain rice (or left over)
½ red pepper cut into small cubes
½ courgette cut into small cubes
½ large onion finely chopped
6 large white mushrooms cut into small pieces
4 cloves of garlic
16 large savoy cabbage leaves
Finely chopped parsley
1 tsp cumin seeds
½ tsp chilli flakes
1 tbl spoon mixed herbs
1 tsp oregano finely chopped or crushed
1 tsp dried or fresh chopped rosemary
1 tsp smoked paprika
Salt and pepper to taste
Olive oil
Method
1. in a large saucepan boil the cabbage leaves for 10 mins, then submerse in a boil of cold water for 5 minutes. Then dry them between two tea towels or with kitchen roll.
2. On a medium heat the oil and then add the onions, pepper, courgettes and mushrooms. Cook for five minutes.
3. Add the garlic, cumin seeds, chilli flakes, herbs, oregano and rosemary. Cook for a further one minute.
4. Add rice and paprika, mix thoroughly and warm through.
5. Remove from heat and add parsley
6. Season to taste
7. Allow mixture to cool slightly
8. Put approximately two tablespoons of the mixture in the middle of a cabbage leaf, fold over one side the tuck the outer two side in and roll over. Put parcel in a high sided backing tray and repeat for all the cabbage leaves
9. Spread tomato sauce over the cabbage leaves
10. Top with any available cheese, mozzarella, cheddar, parmesan or vegan parmesan
11. Place in warm oven for 25 minutes at 180 degrees
Tomato Sauce
Ingredients
1 tin of chopped tomatoes
½ carrot finely chopped into small pieces
½ large onion finely chopped
1 stick of finely chopped celery
2 cloves of garlic
2 bay leaves
Salt & pepper
1 tsp of sugar
2 tbl spoons red wine vinegar
Healthy glug of red wine (optional)
Olive oil
Method
1. Heat oil on a medium heat
2. Sweat the onions for a few minutes
3. Add carrot, celery and garlic and continue to sweat until onions are see through
4. Add tomatoes, bay leaves and red wine vinegar
5. Add red wine
6. On a low heat simmer for thirty minutes
7. Season to taste
8. Remove bay leaves
Cost £4.06
Serves 4
Cost per serving £1.02
Butternut Squash Soup
Ingredients
1 Good sized butternut squash peeled and diced
1 Large chopped onion
2 Large diced carrots
1 400ml can of coconut milk
3 cloves of chopped garlic
1 tsp of fennel seeds
1 ltr vegetable stock
Olive oil
Salt & pepper for seasoning
Method
1. Heat over to 200c
2. In a large baking tray add the butternut squash add a health glug of olive oil and toss until butternut squash is covered in oil.
3. Place tray in oven and roast for 30 minutes
4. In a large saucepan heat some olive oil on a medium heat
5. Add carrots and onions and sweat for five minute
6. Add garlic and fennel seeds and cook for another two minutes
7. Add coconut milk & vegetable stock and simmer for twenty minutes
8. Add the baked butternut squash to saucepan and remove from heat and allow to cool
9. Once cooled blend mixture to a smooth consistency
10. Season to taste
11. Serve hot
Cost £2.34
Serves 4
Cost per serving £0.59
Butternut & Goats Cheese Tart
Ingredients
1/3 of a fair sized butternut squash cut int cubes
1/2 a red pepper diced
1/2 a courgette
100g cherry tomatoes
50g hard goats cheese
320g rolled puff pastry sheet
3 cloves of crushed garlic
Rocket to garnish
1 egg
50ml Balsamic vinegar
Salt and pepper for seasoning
Method
1. Heat over to 200c
2. In a large baking tray add the butternut squash add a health glug of olive oil and toss until butternut squash is covered in oil.
3. Place tray in oven and roast for 30 minutes
4. Roll out the puff pastry out flat, score 1 cm with a sharp knife all the way round
5. Beat egg and brush over pastry
6. In a saucepan add the balsamic vinegar and garlic, heat to reduce for 5 minutes, season and leave to cool.
7. In a large bowl add the tomatoes, pepper and butternut squash. Pour over reduce balsamic mixture.
8. Toss so all vegetables are covered.
9 Place on puff pastry inside the scored area.
10. Cut shavings of goats cheese and place randomly on top
11. Place in oven at 200c for 20 minutes. Once cook remove to cool.
12. Garnish with rocket (or water cress or wild garlic)
Serve with salted rosemary and salted potatoes and salad.
Cost £5.14
Serves 4
Cost per serving £1.29
Tahini Green Lentil & Cherry Tomato Salad
Ingredients
380g Green lentils
Half a large red onion finely chopped
100g of cherry tomatoes cut in half
Zest and juice of a lemon
Tblsp of tahini
25ml of extra virgin olive oil
Salt & ground white pepper to season
Method
1. Add the green lentils, tomatoes and onion into a mixing bowl
2. In a separate bowl add the tahini, olive oil, zest and lemon juice and mix thoroughly
3. Season to taste
4. Add dressing to green lentils and mix until lentils are covered
Cost £2.10
Serves 1
Mushroom And Goats Cheese Tagliatelle
Ingredients
Small white onion
6 large white mushrooms thickly sliced
50g of frozen or fresh pees (or broad beans)
1/2 Courgette chopped into small pieces
100g goats cheese finely chopped
1/4 tsp of chili flake (or small red chili)
3 cloves of garlic finely sliced
Tbl sp of capers
Handful of flat leaf parsley finely chopped
Salt & white paper to taste
Olive Oil
Ladle of water from the pasts
225g of tagliatelle
Method
1. Heat olive in a large saucepan on a medium heat
2. Add the onions, garlic and chili flakes and sweat for five minutes
3. Add the courgettes and cook for two minutes, then add mushrooms
4. Add tagliatelle to a pan of boiling water and cook for approximately ten minutes
5. After three minutes add the goats cheese, capers and pees
6. Keep adding a little of the water to allow cheese to melt and not sticking
7. Add the parsley and season to taste
8. Drain tagliatelle and to sauce, then serve.
Cost £5.05
Serves 4
Cost per serving £1.26
Spaghetti with vodka pasta sauce and an orange, red onion and roasted pepper salad
Ingredients
Vodka Sauce
400g tin of chopped tomatoes, drained from most of the juice.
300ml of double cream (250ml of vegan cream mixed with 50ml of oat milk)
3 Cloves of crushed garlic
1 Red chili deseeded and finally chopped
25g of butter (or vegan butter)
1 Shot of vodka
Salt to season
Olive oil (or other suitable oil)
Orange Salad
1 Bell pepper deseeded and cut into wedges
1 Large orange
1 Small red onion
Hand full of parsley
300g of spaghetti
Method
Orange Salad
1. Put pepper wedges in a boil and cover with a little oil. Mix so all of peppers is cover.
2. Place wedges on a low sided baking tray and place under a hot grill until skins are black and blistered.
3. Remove peppers from grill, cover with clean tea towel and allow to cool.
4. Cut peel off orange, and cut segments with no skin.
5. Squeeze an juice from orange into a bowl and add orange segments and sliced orange.
6. Remove skins from peppers and add to bowl.
7. Roughly chop parsley, add to salad, mix thoroughly and leave to stand for thirty minutes.
Vodka Sauce
1. Melt butter in a large frying pan on a high heat.
2. Add the chopped tomatoes, chili and garlic and cook for five minutes.
3. Add vodka and cook for a couple of minutes to burn off the alcohol.
4. Reduce heat, and add cream.
5. After a couple of minutes and salt to taste.
6. Add cooked spaghetti to sauce and stir thoroughly.
7. Serve pasta on a large plate or bowl, with salad to side.
8. Dust with parmesan and cracked pepper (both optional).
Cost £6.00
Serves 4
Cost per serving £1.50
