Eat well on a budget

in Food & Wine · 31-01-2020 01:00:00 · 0 Comments
Eat well on a budget

If you're on a budget, with mouths to feed, Lorna Cooper has you covered.

Five years ago, Paisley-born Lorna Cooper set up a Facebook page (facebook.com/fyf20quid) to help people get dinner on the table more easily, healthily and - most importantly - cheaply.

She recalls how at the start, "we had people commenting and messaging us saying, 'We've got £3.75 to last us until Thursday, what can we do?' Or people saying, 'I'm on maternity leave so I've only got £15 to buy the next four days' worth of food'." Half a decade on, she says, "that's been consistent".

Food poverty is being increasingly (and quite rightly) talked about more than ever before, and in terms of how many people are affected, Cooper says, "one person is way too many, isn't it?"

Cooper, 43, started the FYF community after a back injury left her off work sick for almost a year. "I started to look at the budget to see where I could cut costs," she remembers, and began scrapping expensive jarred sauces, cooking from scratch rather than just heating stuff up, and soon found herself sharing tips online with other people in a similar position. FYF now has more than half a million followers - and a new cookbook to match, Feed Your Family For £20 A Week.

The ethos behind the food - which she says is "not fancy; it's healthy, it's filling" - takes you back to "what your granny or your great-granny would've cooked, from scratch. They wouldn't have thrown out leftovers, they would've gone in the next meal."

Cooper says these are skills a lot of people just haven't had the opportunity to learn. "That's one of the reasons I started the Facebook page. I didn't get taught it. I lost my mum when I was only 11 and I didn't know how to cook. I hadn't been taught budgeting. Home Ec at school for us was making a mandarin cheesecake and learning to sew a cushion - not exactly the most helpful," she says. "I was brought up in the Eighties, when processed food was just first coming out. People were all, 'Oh this is fabulous', and I think a lot of mums were going to work [doing] full-time hours for the first time in a good few years as well, so a lot of it was lost." FYF is designed to help fill that gap for people.


Loaded breakfast burritos

"Bored of the usual breakfasts? These make a great hot breakfast with minimal fuss in the morning," says Lorna.

"They definitely taste like they cost a whole lot more than they do! I often make these at the weekend and then wrap and freeze for a quick and easy hot breakfast midweek."

Ingredients:

(Serves 12)

Oil, for frying

2 sausages, removed from their skins

1 onion, diced

1/2 pepper, diced

1 tomato, diced

6 eggs

50ml milk

50g cheese, grated

Parsley, chopped

2 cooked potatoes or 1/2 tin, diced

12 wraps

Method:

1. Pour a little oil into a frying pan and add the sausages, breaking them up with a wooden spoon (as you would if you were browning mince).

2. Add the diced onion and cook for five minutes.

3. Add the pepper and tomato and cook for a further five minutes.

4. Whisk the eggs in a bowl and add the milk. Add this to the sausages and veg, and cook like you would scrambled eggs until the egg has cooked through.

5. Remove from the heat and add the grated cheese and parsley. Stir through the potatoes.

6. Spoon the mixture onto 12 wraps and then either roll or fold them up, ready to eat.

Slow cooker chocolate cake

"I know you're looking at this and thinking, chocolate cake? In a slow cooker?! It's a very different cake from most and to be perfectly honest I have no idea why it works, I just know that it does," says Lorna.

"Give it a go - but I mean it when I say below, don't stir it!"

Ingredients

(Serves 8)

For the cake:

130g plain flour

150g white sugar

3tbsp cocoa powder

2tsp baking powder

1/4tbsp salt

125ml milk

75g butter

2tsp vanilla essence

For the topping:

100g caster sugar

100g soft brown sugar

25g cocoa powder

350ml hot water

Ice cream or custard to serve

Method:

1. To make the cake, combine the dry ingredients in a bowl, then make a well in the centre.

2. Add the milk, butter and vanilla essence to the well, and whisk until smooth.

3. Pour the batter into the slow cooker.

4. To make the topping, mix the sugars and cocoa powder together in a bowl and sprinkle evenly over the top of the cake batter.

5. Pour the hot water evenly over the mix - and don't stir! I know it doesn't make sense, I know you'll want to, but trust me, don't stir!

6. Put the lid on and cook on high for about four hours. Serve straight out of the slow cooker with ice cream or custard.

Budget fishcakes

"Fishcakes are a great way to get those healthy omegas into your diet, so I've given two different recipes below," explains Lorna.

"Cold mashed potato works best, but you can make it fresh too. These go well with a simple mint or carrot salad."

Ingredients

(Serves 4)

For the tuna fishcakes:

4 spring onions, sliced

1 garlic clove, crushed

20g butter

800g cooked potato, mashed

100g frozen sweetcorn, thawed

1tsp parsley

2 x 110g tins of tuna, drained

Salt and pepper, to season

For the salmon fishcakes:

4 spring onions, finely chopped

1 garlic clove, crushed

Cooking oil, for frying

500g cooked potato, mashed

1tbsp chilli flakes

1 x 210g tin of salmon, drained

Zest of half a lemon

Salt and pepper, to season

For the prep:

2tbsp plain flour

1 egg, beaten

2tbsp cold water

100g breadcrumbs

Cooking oil, for frying

Method:

1. Gently fry your spring onions and garlic in oil/butter for two minutes over a medium heat. Remove from the heat and place in a large bowl, leaving to cool slightly.

2. Once cool, add the rest of the fishcake ingredients. Mix well using your hands, then shape into patties. (You'll do this process separately for both the tuna fishcakes and the salmon fishcakes.)

3. Next, set up your 'fishcake prep line': three bowls, one with flour, the next with egg and cold water and the third with breadcrumbs.

4. Coat the fishcake in plain flour, then dip in the egg. Finally, coat in breadcrumbs. Repeat with the other fishcakes, then chill in the fridge until you're ready to cook.

5. Heat the oil in a large frying pan and shallow-fry the fishcakes for four to five minutes per side, until golden brown. Drain on kitchen paper, then serve with simple mint or carrot salad.

Feed Your Family For £20 A Week by Lorna Cooper, is published by Seven Dials.



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