How to eat healthily on £1 a day

[Terpe]

http://news.bbcimg.co.uk/media/images/67206000/jpg/_67206553__dsc0120.jpg
[I]Oh My God Dinner: one of several main dishes that costs as little as 37p a serving[/B]


Starting on Monday 29 April, 5,000 Britons will be challenging themselves to live on just £1 a day for five days, as part of a campaign by the Global Poverty Project. (https://www.livebelowtheline.com/uk)

But is it possible not just to survive, but also to eat a balanced and healthy diet on that sort of budget?

Over five days, I set out to see if it was possible to include sufficient fruit, vegetables, protein and carbohydrates in my food to do that, spending no more than £1 a day - while trying not to lose sight of the fact that eating should be a pleasure, not just a necessity.

Coffee, alcohol, cakes and even salad are just too expensive. But there are plenty of surprising goodies that are very much on the menu.

Day 1: Amount spent 97p

Did you know you can buy an egg for just 8.7p? It may not be an ethical egg, and of course you have to buy 30 to get that price.

But when you are on a real budget, it still gives you valuable protein and great vitamins.

So including one piece of toast, with margarine and a cup of tea, my breakfast costs me 14p.

Lunch is a ham sandwich, at a cost of 29p. Good protein, but that is nearly a third of my daily budget gone in just a few bites.

And come 3pm, a nasty thought is already beginning to insinuate itself. At first just a question mark, it develops more and more into a certainty. To start with it is mere peckishness. Then, undeniably, it reclassifies itself as hunger.

So I gorge on a value scone (5p) with jam (1p), and feel better. And I eat an apple.

Contemplating dinner, it is time to consult an expert.

Jack Monroe spent a year and a half out of work, and learnt to survive on next to nothing.

According to her blog (http://agirlcalledjack.com/), Oh My God Dinner is the result of surprise discoveries of anything left in the bottom of the fridge.

With cubes of melting Brie on top and scraps of bacon, it is full of varied flavours. We added peppers for extra colour and texture.

Read more here plus recipes (http://www.bbc.co.uk/news/business-22263706)

[grahamw48]

Thanks Peter...but nothing new to me. :icon_lol:

[stevewool]

we all can manage on a lot less then we think and still live very very good, but sometimes you just cant tell people that, they still have to go to the M&S for there shopping and other stores too,
Is it because i am married to Ems that all my food is better, a well balanced diet and all cooked wonderful, its the crap that i think i must eat , choc bars and biscuits that are not very good for me, but a treat is nice sometimes but not all the times,

[grahamw48]

I suppose we could all shop at M & S, run two cars etc on what most 'average' people earn....if we were also happy to have 20 grand in credit card debts.

Then they expect us to sympathise. :icon_rolleyes:

[stevewool]

its a good feeling to say i owe nothing to anyone , no credit card, no mortgage no debt :xxgrinning--00xx3:

[mickcant]

That's why Mums (and I) go to Iceland:icon_lol:
Mick.:anerikke:

[grahamw48]

Trust me to turn this into another moaning thread. :doh

Eating cheaply and healthily is POSITIVE, educational, creative and helps the planet ! :Jump: :xxgrinning--00xx3:

[Terpe]

Carrot, Cumin & Kidney Bean Burger, 9p

http://oursouthend.files.wordpress.com/2013/04/20130406-204546.jpg?w=700

Ingredients, makes 4:*

1 carrot, grated, 5p (from a 1.25kg veg pack average 20pcs, £1)
1 onion, finely chopped, 5p (from a 1.25kg veg pack average 20pcs, £1)
Handful of coriander, finely chopped, free (window ledge)
Teaspoon of cumin, 2p approx (80p/46g)
1 can kidney beans, 21p
Splash of oil, 2p (£4.50/3l)
Teaspoon of flour, 1p (65p/1.5kg)

How To:

1. Drain and rinse the kidney beans in cold water to wash away the ‘tinned’ taste. Put in a saucepan and cover with cold water. Bring to the boil, then simmer for ten minutes to soften.

2. In a separate pan, add the finely chopped onion, grated carrot, cumin and coriander. Drizzle a little oil over and cook gently on a low heat to soften.

3. When the kidney beans have heated through and softened, drain and add to the carrots and onions. Mash together with a masher or a fork until you have a smooth-ish purée (like a mashed potato consistency). Stir in a heaped teaspoon of flour.

4. Heat a little oil in a frying pan on a medium heat. With floured hands, shape some of the mixture into a ball, about the size of a golf ball. Place in the oil and flatten gently with a fork to make the burger shape. Cook for a few minutes on one side, before turning over gently. They need to be handled with care while cooking as they can be quite fragile!

5. When cooked on both sides, serve hot.

Source:-
A Girl Called Jack (http://agirlcalledjack.com/2013/04/06/carrot-cumin-kidney-bean-burger-9p/)

[stevewool]

Carrot, Cumin & Kidney Bean Burger, 9p

http://oursouthend.files.wordpress.com/2013/04/20130406-204546.jpg?w=700

Ingredients, makes 4:*

1 carrot, grated, 5p (from a 1.25kg veg pack average 20pcs, £1)
1 onion, finely chopped, 5p (from a 1.25kg veg pack average 20pcs, £1)
Handful of coriander, finely chopped, free (window ledge)
Teaspoon of cumin, 2p approx (80p/46g)
1 can kidney beans, 21p
Splash of oil, 2p (£4.50/3l)
Teaspoon of flour, 1p (65p/1.5kg)

How To:

1. Drain and rinse the kidney beans in cold water to wash away the ‘tinned’ taste. Put in a saucepan and cover with cold water. Bring to the boil, then simmer for ten minutes to soften.

2. In a separate pan, add the finely chopped onion, grated carrot, cumin and coriander. Drizzle a little oil over and cook gently on a low heat to soften.

3. When the kidney beans have heated through and softened, drain and add to the carrots and onions. Mash together with a masher or a fork until you have a smooth-ish purée (like a mashed potato consistency). Stir in a heaped teaspoon of flour.

4. Heat a little oil in a frying pan on a medium heat. With floured hands, shape some of the mixture into a ball, about the size of a golf ball. Place in the oil and flatten gently with a fork to make the burger shape. Cook for a few minutes on one side, before turning over gently. They need to be handled with care while cooking as they can be quite fragile!

5. When cooked on both sides, serve hot.

Source:-
A Girl Called Jack (http://agirlcalledjack.com/2013/04/06/carrot-cumin-kidney-bean-burger-9p/)
yum yum yum:xxgrinning--00xx3:

[Terpe]

Gigantes Plaki, 17p. (giant baked beans)

http://oursouthend.files.wordpress.com/2013/03/20130320-203420.jpg?w=700


Ingredients:*

100g dried butter beans, 22p (£1.09/500g)
1 carton chopped tomatoes, 31p
1 onion, 5p (part of a 1.25kg veg pack, £1)
1 garlic clove, 3p (46p for 2 bulbs, avg 8 cloves each)
Pinch of cinnamon, 4p approx (95p/47g)
Splash of lemon juice, 2p approx (60p/200ml)
1 vegetable stock cube, 1p (10 for 10p)
Basil, free

How To:

(You can either soak dried beans overnight in cold water, which means they will need to be drained, rinsed and boiled separately to the sauce in order to get rid of any toxins – or use a can of ready prepared butter beans, which is more expensive but more convenient. I used dried beans that I had soaked overnight, and drained, rinsed and boiled them for 10 minutes before starting this recipe.)

1. Finely chop the onion and garlic and add to a saucepan with the chopped tomatoes.

2. Simmer on a low heat for a few minutes until the onion and garlic soften.

3. Add the lemon juice, basil and cinnamon and stir in, continuing to simmer.

4. Stir in the butter beans (if using canned ones, drain and rinse them before adding to the pan).

5. Crumble in the vegetable stock cube with a little water if necessary. Stir well.

6. Simmer all together on a low heat for approximately 20 minutes. Garnish with additional basil to serve.

Serve with rice (3p for a 75g portion*).

Can also be eaten cold as a Mezze or snack, or mixed with leftover rice and stuffed into a pitta bread for lunch (40p for 6* – I have mine on standby for tomorrows lunch!)

Keeps in the fridge for approximately 3 days, and freezes well too.

Source:-
A Girl Called Jack (A Girl Called Jack

[RickyR]

Will try that burger tomorrow. We eat primarily fruit, veg, eggs and rice. Occasionally we eat Fish and white meat (although I tend to personally stick to fish). We don't eat any processed foods or pre prepared. We make bread ourselves, using a breadmaker. I suppose we cheat occasionally with tinned baked beans, jars of pickled onion/pickled beetroot, cheese and butter. But try hard to live healthily. I used to drink soft drinks, but eventually woke up to the reality of those.
Our food budget is fairly low, and helps us save quite a lot.
We are trying to save hard in all aspects of our life at the moment, and I'm just debating over whether to transfer my pension to a SIPPS.

[Terpe]

Ricky, it's pretty easy (and cheap) to include fish if you happen to like tins of Sardines.
Excellent source of omega-3 essential fatty acids. :xxgrinning--00xx3:
Those canned in tomato sauce are slightly lower in calories and fat

[Terpe]

Jardaloo Ma Murghi (Curry With Apricots) 22p

http://oursouthend.files.wordpress.com/2013/04/20130409-202947.jpg?w=700

Ingredients:*

100g dried chickpeas, 22p (£1.09/500g)
1 onion, 5p (part of a 1.25kg veg pack avg 20 pieces)
1 clove garlic, 3p (2 bulbs for 46p, avg 8 cloves each)
1 carton chopped tomatoes, 31p
5 apricots/1/3 of a 411g can, 20p (59p/411g)
Fresh coriander, free (window ledge)
Vegetable stock cube, 2p (15p for 10)
Shake of cumin, 2p (80p/46g jar)
1 chilli, free (window ledge)
Splash of vegetable oil, 2p (£4.50/3 litres)

How To:

First, pop your chickpeas in a bowl of cold water to soak, either overnight or first thing in the morning. They need at least 8 hours soaking time!

Then…

1. Drain your chickpeas and rinse them vigorously to get rid of the stagnant water that they’ll have been sitting in.

2. Pop them in some fresh water in a saucepan, and bring to the boil. Boil rapidly for a good ten minutes to boil out any toxins. (This sounds over cautious but believe me it’s necessary!)

3. Meanwhile, peel and finely chop the onion and garlic, and finely chop the chilli. Add to a saucepan with a splash of oil and a shake of cumin, and cook gently on a low heat. Allow the onions to ‘sweat’, not brown. If they burn, the burnt taste will permeate through your whole curry. If they sweat, they will add a delicious sweetness.

4. Chop the apricots into small chunks and add to the onion/garlic/chilli mixture with any juice from the can. Put the rest of the apricots in a bowl, cover and pop in the fridge to snack on, or make something else with tomorrow (recipes naturally to follow, seeing I have done just this!)

5. By this time, the chickpeas should have vigorously boiled all of their toxins out! Reduce down to a simmer.

6. Pour the chopped tomatoes over the apricots and onions, and add finely chopped coriander and
a crumbled stock cube and stir in.

7. Reduce the heat to a low setting, and allow to cook gently for at least 30 minutes. This thickens the sauce and melds the flavours together – if chopped finely enough, the onions will disappear as they thicken the sweet spicy sauce. You may need to add a cup of water to the sauce if it starts to thicken too much.

8. Drain and rinse the chickpeas and tip into the sauce. Stir through.

9. Serve! Can be served with rice (40p for 1kg bag = 3p per 75g portion* put on to boil 20 minutes before serving).

It’s also absolutely delicious cold the next day in a pitta bread for lunch…

Keeps in the fridge for two to three days, and freezes well, if there’s any left!

Source:-
A Girl Called Jack (http://agirlcalledjack.com/2013/04/09/jardaloo-ma-murghi-curry-with-apricots-22p/)

[Terpe]

Vegetable Masala Curry, 30p.

http://oursouthend.files.wordpress.com/2013/03/20130304-200438.jpg?w=700

Proper Vegetable Masala Curry, 89p, serves 3-4 at less than 30p each.

Ingredients:*

1 onion, 5p (part of a 20pc veg pack, £1)
1 carrot, 5p (part of a 20pc veg pack, £1)
1 potato, 5p (part of a 20pc veg pack, £1)
1 garlic clove, 3p (46p for 2 bulbs, avg 8 cloves per bulb)
1 carton chopped tomatoes, 35p
1/2 pot natural yoghurt, 32p (65p/500g)
1 vegetable stock cube, 1p (10p for 10)
Fistful of parsley and coriander, free
Shake of garam masala, 3p approx (£1.19/42g)

How To:

1. Peel and chop the onion, and peel and finely slice the garlic, and place in a large sauté pan on a low heat with a splash of oil.

2. Chop the potato and onion (I dice mine into half inch cubes) and add to the pot, stirring. Halve the chilli and rinse the seeds out (quicker than faffing about with a knife) and add in, so it can be lifted out whole at the end to prevent little mouths getting a hot surprise. You can slice it extremely finely if you want, but life’s too short.

3. Chop the herbs and throw in, with a liberal sprinkle of garam masala.

4. Add 200ml vegetable stock, the carton of chopped tomatoes and 250g of natural yoghurt, stir through, and leave to simmer on a low heat.

5. The trick with curry – good curry – is to allow it to cook slowly and gently in order that the flavours infuse and meld together in an amalgamation of spicy goodness. I let mine simmer gently for about forty minutes, checking and adding stock or water if it starts to dry out.

Serve with plain boiled rice at around 3p per person for 75g Sainsburys Basics.

Make it posh and variations:

1. You can substitute the yoghurt for coconut milk if your budget allows for it, for a sweeter, creamier taste, or if you’re a vegan.

2. Add fennel seeds and crushed cardamom pods for sweetness – I normally would but I don’t have any to hand and this weeks budget wouldn’t allow for an extra ‘spice’ in the spice rack. I try to buy one a week to build the collection up.

3. When cooking the boiled rice, add a shake of turmeric, half a vegetable stock cube, a star anise, some scraped-out cardamom pods and a handful of sultanas for a seriously special accompaniment. Again, I’m surveying my spice rack sadly, and might put one of them on next weeks shopping list!

Source:-
A Girl Called Jack (http://agirlcalledjack.com/2013/03/04/vegetable-masala-curry-30p/)

[Ako Si Jamie]

That's why Mums (and I) go to Iceland:icon_lol:
Mick.:anerikke:Mums go to Iceland, Dads go to Thailand. :icon_lol:

[Ako Si Jamie]

Good stuff Peter :xxgrinning--00xx3:

[Terpe]

Carrot & Coriander Falafels, 23p.

http://oursouthend.files.wordpress.com/2013/03/20130306-193307.jpg?w=700

Carrot and coriander falafels, 91p. Makes 12ish falafels, serves 4 at 23p each.

Ingredients:*

3tbsp vegetable oil, 6p (£4.50/3l)
1 onion, 5p (£1/20pc veg bag)
400g can of chickpeas, 69p
shake of cumin, 4p (95p/46g)
1 carrot, 5p (£1/20pc veg bag)
parsley, free -window sill
coriander, free – window sill
Tbsp flour for dusting your hands, 2p worth? (65p/1.5kg)

How To:

1. Peel and finely chop the onion, and grate the carrot. (I grate the onion too so it’s finer, but it’s a pain to do!) Fry together in a tablespoon of oil over a low heat for a few minutes until softened.

2. Tip into a large mixing bowl with the chickpeas, and add the chopped parsley and coriander, and a shake of cumin.

3. Mash it all together with a potato masher (or a fork) until the chickpeas have broken down into a mush. The oil from the carrots and onion will help combine the chickpeas together, but you may need to add a tiny bit more.

5. Flour your hands, and mould into golf ball shapes. Heat a little more oil in the sauté pan and fry until golden brown and slightly crispy on the outside.

Serve with couscous made up with vegetable or chicken stock, lemon juice and coriander, and with green beans or other green vegetable of your choice.

Source:-
A Girl Called Jack (http://agirlcalledjack.com/2013/03/06/carrot-coriander-falafels-23p/)

[Terpe]

Spring Piggy, Posh Nosh! 33p

http://oursouthend.files.wordpress.com/2013/02/20130212-105626.jpg?w=700

Ingredients:*

300g bacon, 48p (£1.09/670g)
1 garlic clove, 3p (46p for 2 bulbs, avg 8 cloves each)
1 onion, 5p (part of a 20pc mixed vegetable pack, £1)
1 carrot, 5p (part of a 20pc mixed vegetable pack, £1)
100ml white wine, 46p (Table Wine, £3.48/750ml)
1 chicken stock cube, 1p (10p for 10)
2 tbsp natural yoghurt, 7p (65p/500ml)
1 tsp English mustard, 2p (46p per jar)
Fistful each of thyme and parsley, growing on my window ledge
1/8 savoy cabbage, 10p (80p each)
50g green beans, 7p (£1.40/kg, frozen)

How To:

1. Dice the bacon, and peel and chop the onion and finely slice the garlic. Add all to a large sauté pan with an optional splash of oil (I dry cook mine on a low heat, as enough fat usually comes out of the bacon, but you need to keep an eye on it and stir it frequently to disturb the onions and garlic and stop them from sticking).

2. Add the wine and chopped thyme and parsley, stir through and leave simmering on a low heat.

3. Chop the carrot (again, I don’t peel my veg, a quick but vociferous rinse usually does the trick, there’s so much goodness just under the skins of vegetables that it’s a shame to waste them). Add the chopped carrot to the pot.

4. Add 500ml of hot chicken stock, and stir in the mustard. Cover and leave to simmer on a low heat for 20 mins, checking and stirring as you see fit.

5. Finely chop the savoy cabbage, and five mins before serving, add to the pot with the green beans. Stir the yoghurt through to make the sauce slightly creamy, this is optional but delicious.

6. Serve with mash or rice or bread. Also delicious tossed through spaghetti – in fact this works with most carbs!

Make It Posh variations:

It’s hard to improve on this, but use any baby root veg you have to hand. Sweet potato, baby turnips, swede, black salsify and parsnips all work well along with or instead of the carrot.

Add extra yoghurt or if you’re feeling flush, creme fraiche or cream work beautifully too. (I use yoghurt as its one of my food shop staples, instead of buying an alternative)

Add diced chicken the same time as the bacon, or chicken thighs on the bone a la Nigella – remember to seal on both sides before adding the wine and stock!

Will keep in the fridge for a few days, or freezer for about three months. If freezing, add a little extra stock or water to the sauce to allow it to coat the bacon and veg – this helps it to freeze better.

Source:-
A Girl Called Jack (http://agirlcalledjack.com/2013/02/12/spring-piggy-posh-nosh-33p/)

[Terpe]

Tomato And Haricot Soup, 15p.

http://oursouthend.files.wordpress.com/2013/01/20130123-224602.jpg?w=700

Ingredients:*

2 cloves of garlic, peeled and finely chopped, 6p (46p for 2 bulbs, approx 8 cloves per bulb)

1 carrot, peeled and chopped, 5p (from a 1.25kg mixed vegetable pack, £1)

1 medium onion, peeled and chopped, 5p. (from a 1.25kg mixed vegetable pack, £1)

Handful of thyme, free (kitchen windowsill)

A tin of chopped tomatoes, 31p

A tin of cannelloni, haricot or butter beans, drained and rinsed, 40p (5 for £2, special offer)

500ml beef stock, 1p (10p for 10 cubes)

How to:

1. Add the chopped onion, carrot and garlic to a saucepan, with the beef stock to cover.

2. Throw in the chopped tomatoes and drained, rinsed beans and simmer for 30 minutes until the veg is soft.

3. This can be served chunky, by removing half, pulsing the remaining half in a blender, and adding the ‘chunks’ back in, or smooth, by pulsing the lot.

Variations, suggestions and ideas:

Serve with crusty bread and stir in balsamic vinegar or red wine vinegar for an extra special lunch.

Add tomato purée to thicken and give more of a tomato taste, if required.

Add the grated zest of a lemon, and use chicken stock in place of the beef, for a lighter, summer soup.

Use less stock and pulse for a thicker soup mixture, which can be frozen in ice cube moulds and used as a delicious pasta sauce.

Source:-
A Girl Called Jack (http://agirlcalledjack.com/2012/12/19/tomato-and-haricot-soup-15p/)

[imagine]

all these pics of yummy looking food making me hungry:hubbahubba::hubbahubba:

[Terpe]

Warm Spicy Daal, Rice, And Pitta, 33p per person.

http://oursouthend.files.wordpress.com/2013/01/20130129-233435.jpg?w=700

Ingredients:*

Red lentils 100g (22p, £1.08 for 500g)
Chopped tomatoes, 1 carton (35p)
1 onion (5p, from a 1.25kg vegetable pack for £1)
Cumin, 1 tsp (4p approx; 70p for 46g)
Fresh coriander, 1 tbsp (free, grows on my window ledge)
Chicken stock, 1l (1p, 10p for 10 cubes)

How to…

1. Rinse the lentils in cold water and drain. Place in a saucepan of fresh water and bring to the boil, skimming off any scum that rises by using a spoon.

2. Peel and chop the onion into small pieces, and add to the saucepan with the chicken stock cube, cumin, chopped tomatoes and coriander. Reduce to a low heat and simmer for 20 minutes or until the lentils are swollen. Add more stock or water if required.

3. Stir well. Serve with warmed naan bread and extra fresh coriander to garnish.

Variations: Add coconut milk in place of the chopped tomatoes, with turmeric, for a sweeter, creamy taste.

Source:-
A Girl Called Jack (http://agirlcalledjack.com/2013/01/29/warm-spicy-daal-23p/)

[Terpe]

I tried that Tomato & Haricot Soup and it was really tasty.

I'm very fond of soups and especially Tomato soups :xxgrinning--00xx3:

[andy222]

Can I ask what rice you guys buy over here? And where from?

[Terpe]

Can I ask what rice you guys buy over here? And where from?

For the past couple of years we've settled on Peacock brand Thai Fragrant Rice.
Comes in a bright yellow bag 10kg
Cost is around £10 and we generally buy it from Costco

http://www.tradewindsorientalshop.co.uk/acatalog/Peacock_Thai_Fragrant_Rice_10kg.jpg

We've tried quite a few different brands over the years.
We used to always buy Green Dragon Thai Fragrant Rice from Wing Yip (London) but we just don't get down to London much these days.

http://www.orientalmart.co.uk/2013/images/stories/virtuemart/product/aaarice.jpg

It's about the same price as Peacock for the 10kg bag.

If you google the brands Andy you should be able to find your nearest stockist.

[andy222]

Thanks Terpe I just wanted to know the closest one to the rice they buy in the phils.:xxgrinning--00xx3: We have costco near me and a wing yip.

[Terpe]

Thanks Terpe I just wanted to know the closest one to the rice they buy in the phils.:xxgrinning--00xx3: We have costco near me and a wing yip.

Wow, Costco and Wing Yip, lucky man.

Andy Costco meat is top quality. Only downside is it comes in quite big packets.
They also sell excellent seafood. Very large prawns (frozen, raw and in shells) only £8 for a large box. Top notch.:xxgrinning--00xx3:

[andy222]

Thanks Terpe I will remember that.:xxgrinning--00xx3: I love seafood.:xxgrinning--00xx3:

[cheekee]

I'm really hungry now :)

[grahamw48]

Yes, me too, but I fancy some fibre. :)


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