Introduction 1

About This Project The aim of this project is to write a cookbook and info pack that gives budget recipes and access advice to food and shopping tips and builds on previous collaborative community arts projects to achieve a positive social outcome within the local community. This photocopiable booklet will be given to the foodbank and its 100 umbrella organisations. After talking with Luton Food bank it became clear that there is a need for increased access to budgeting, dietary information, and shopping and cooking knowledge. This will allow families and individuals who are in crisis to manage their situations in the short term and take positive control in the long term towards a better future. The poverty and unemployment rate is one in four, with some wards recording the highest levels of deprivation in the country; this means a high number of individuals and their dependants are in need of good community advice and the services of the Foodbank. We also aim to give information on access to a variety of services such as Citizens Advice, religious centres, supermarkets, local produce markets, lunch clubs, recreational activities, credit unions, allotments, etc.

This book contains the following information: Introduction Recipe Section • Budget Tips • Breakfasts, Snacks & Lunchbox fillers • Suggested Store Cupboard Essentials • Lunches, Sandwiches, Wraps, Baked • Where To Buy Food Essentials potatoes and Kettle Cooking • Kitchen equipment & where to buy it • Pasta, Rice, Cous Cous and Noodles • Community Gardening • Mains: Meat, Fish, Veg • Community Resources • Mains: Soups & Stews • A Note on Weights and Measures • Recipe Sources You May Find Useful

Acknowledgements This book would not be possible without the help and contributions of the following. Organisers: Mary Elaine Hearne, Darrel Innes, Helen Jones, Fiona Morton and Chris Grabham, Nadia Shone, Chris Stevens. Participants: Abi, Adam, Allie, Aletheia, Aleeza, Barry, Becki May, Bertrand, Beverly, Caroline N, Caroline W, Carleigh, Catherine, Cecelia, Charlotte, Chrissie, Christine, Claire, Clare, Crog, David, Dennis, Dorothy, Freya, Helen L/C, Jane, Jim, Lisa, Kay, Keith, Kelly, Kevin, Leo, Liz A, Liz E, Lynn, Millie, Maddy, Margaret, Marienne, Mary Anne, Mayank, Melissa, Mischele, Misty, Mohammed, Pamela, Patti, Patricia, Pauline, Phil, Ruth, Robin, Richard, Ruth, Sam, Sami, Skeleton Stitches, Sloveigh, Sophie, Stephanie D, Stephanie K, Steve, Svetla, Tom, TJ, Trevor. Groups who have helped the project by providing recipes, support, local knowledge and Venues: Age Concern Luton, pupils and teachers from the home economics department at Bideford School, Flamingo Arts, Friends of High Town, Groundworks Luton and , Healthwatch Luton, Hope Church, Luton Central Library, Luton Food bank, Luton Irish Forum, Noah Enterprise.

funded by the Bedfordshire and Luton Community Foundation’s Comic Relief Fund 2 Introduction

Budget Tips artwork removed for web version Introduction 3

Budget tips Suggested store cupboard essentials • Buy large loaves of sliced bread to • Salt & Pepper keep in the freezer so you can use the • Sugar bread by the slice as you need it. • Stock cubes • Buy own or value brands they are • Dried herbs often as good and can be healthier. • Lemon juice • Saving stamps at supermarkets help • Tomato puree you save for Christmas meal. A little • Lazy garlic/chilli (jars of garlic or machine allows you to put in a £1 and chilli ready to use in oil or vinegar) stick it on a card. • Oil • Write a meal plan and then make a • Gravy granules shopping list from this, do not shop Where to buy food essentials randomly. • Bulk cook or freeze leftovers. Label • Local markets such as Luton indoor and date bag. market • Buy bulk buy packs cheap. Portion up • Supermarkets world food aisle for into meal packs e.g. meat or fish etc. herbs and spices • Markets are cheaper than • supermarkets. • Asian supermarkets are great for Kitchen equipment bulk rice, beans and spices. Buy for • 2-3 different size saucepans yourself or share the price with a • Frying pan group of friends and divide. • Measuring jug • Compare kilo and bag weight on fruit • Wooden/plastic spoons and veg to see the best deal. • Tea spoons • Buy loose fruit and veg and bag up it • Table spoons is often cheaper as you are not paying • Chopping board for packaging. • Sharp knife for veg/meat • Keep store cupboard essentials • Kettle topped up. • Toaster or grill • Go meat free or reduce meat portions. • Tin opener Use veg protein e.g. beans it is • Elastic bands or pegs to keep opened cheaper and healthier, instead of fish packets fresh or meat. • Steaming veg on top of boiling Where to buy kitchen equipment potatoes saves money and is healthier • Wilkinson (look for start up/student than boiling. ranges) • Argos (look for start up/student ranges) • Freecycle & Freegle (online) • Gumtree (online) • Local Facebook groups (online) • Car boot sales • Charity shops • Adverts in local newspapers 4 Introduction

Community Gardening artwork removed for web version Introduction 5

Community Gardening In Luton there are many opportunities for growing your own food on a budget. It is possible to use containers, patios, balconies, small gardens and allotments. Sharing the cost of seed or an allotment with a group of friends reduces the cost and the work. It is good exercise, a way to socialise and share crops or food recipes. You can also share the cost of tools by having a tool sharing scheme with your friends as we rarely use all the stuff we use in a garden for a significant amount of time. Cheap ways to buy seeds, plants and equipment are shopping at discount stores and car boots. Freecycle and Freegle are sites that help people to give away unwanted items. You can also find quirky and interesting planters and pots to upcycle for growing containers. Basic starter equipment would be a spade, fork, rake, and trowel.

Start Small Window sill gardens are a nice way to start getting into growing. Choose a window that has about 4-5 hours light each day, also water regularly as they can be prone to drying out. You can grow cress by folding a piece of kitchen roll into quarters on a saucer then dampen and sprinkle with seeds or scatter on 1 cm of compost in container sprinkle seeds then water. Sprout 1- 2 tablespoons of alfalfa seeds by soaking over night in a jam jar, then cover with a clean cloth lid and secure with an elastic band. Rinse the seeds in the jar twice a day gently and allow water to drain through the cloth in the upturned jar. Keep in a dark cupboard. It is ready to eat in 4-5 days. Plant salad leaf and herb seeds in post on the window and have a herb garden. Yoghurt pots, big and small, pot noodle pots and old juice cartons with the top split open are handy. Chilli and tomato seeds grow well on the window sill. Varieties to look for are tomato: Micro Tom, Vilma and Red Robin, and chillis: Thai Hot, Twilight and Apache. Start to grow tomato and chilli plants indoors in Feb as it is warm in the house, put them near a radiator to help germination.

Patio and Balcony Gardens Large planters can be used to grow a wider range of vegetables. You can buy individual planters at a boot sale or get some from Freecycle sites. If you require only a few plants it may be more cost-effective to buy one or two plants at a plant sale or discount shop, e.g. courgette or runner beans. If more plants are needed you could buy seed or share the cost with a friend or do a plant swap. Beware of overloading balconies with too much weight and ensure your plants can’t blow over in high winds, that can be a particular problem in blocks of flats. Planters can be specially purpose made or upcycled containers such as old vegetable oil containers, or stacked tyres. The main thing is to make holes in the bottom for drainage by drilling and lining the bottom of the pot with rubble or stones for drainage. Fill with potting compost and sow seeds. Easy stuff to grow in containers are: beetroot, courgettes, radish, small lettuce, salad greens, tomato, chives, mint, thyme, rosemary, lemon verbena, pak choi, runner beans, french beans and strawberries. 6 Introduction

Small Veg garden Easy veg to grow are: potato from seed, onions from set bulbs, broad beans, runner beans, french beans, courgettes, lettuce, turnip, beetroot, rhubarb, kale, chard, and carrots. In Luton you can contact the following allotments to see if a plot is available. Why not rent it with a group of friends and set up your own community garden? Here is a list of local allotments run by local associations, giving the location in Luton and the association name, and an email contact where possible: Farm (access at Raven Hill Way, LU4) managers: Lewsey Leisure Gardens Association Mead (access off Way, LU3) managers: Limbury Leisure Gardens Association, [email protected] Riddy Lane (Moat Farm, LU3) managers: Limbury Leisure Gardens Association Wigmore Lane (LU2), managers: Wigmore & District Leisure Gardens Association [email protected] Stockingstone Road (LU2) managers: Wigmore & District Leisure Gardens Association (access via London Road, LU1) managers: Luton Leisure Gardens Association [email protected] Toddington Road (off Andover Close, LU4) managers: Toddington Road Gardens Association directly manages the following allotments. Wigmore Valley Park, LU2, Ferndale Road, LU1, Gypsy Lane, Old Marsletts, LU1, Willow Way, LU3, Bradley Road, LU4, Hart Hill Lane, LU2. To rent an allotment, you can call 01582 510033 8am-6pm Monday to Friday or 10am- 6pm Wednesday. There can be waiting lists, so it is definitely worth setting the process going, and trying out gardening projects at home in the meantime.

Seed saving Sowing seeds from your saved seed saves money when you start planting next year. For beans let them dry on the vines in good weather, then finish drying indoors, shell them and store in a dry container. Scrape chilli and tomato seeds from the fruits, then place in a jar of water. A mould develops on them after 4-5 days, this will remove a gel coating that inhibits germination, then wash in a sieve and dry on kitchen roll. When dry put in an old container or envelope.

Seasonal Foraging You can harvest wild plants and fruits from your garden or the wild and get something unusual, tasty and nutritious to cook with. Nettle tips greens are useful in soups and stews, they loose their sting when cooked, Dandelion leaves are handy in salad and bees love the flowers. In autumn, go out and pick blackberries, sloes, rose hips and apples to make jams. Introduction 7

Community Resources artwork removed for web version 8 Introduction

Community Resources This section has a list of some local and online resources for people trying to live on a tight budget. Places to get help, advice, swap resources or to socialise. Please check the criteria for eligibility and registration for these groups, as many have age, circumstance or health requirements. Some do not and are accessed by all. All information correct at time of going to press.

Age Concern Luton Advice, advocacy, lunch clubs, home support service, befriending, and podiatry for older members of Luton community. Bradbury House, 39 Kings Street, Luton. www.ageconcernluton.org.uk

Car Boots & Jumble Sales Check local newspapers and notice boards for jumble sales, table top and car boot sales. Outdoor car boot sales run at Lidlington, the top of the hill on Sun. Telephones for info 01525 405598 for recorded info. Runs around May to Sep. G M growers in Sandy Coldecote on Sun from 8 am onwards. Runs from Mar to Sep. They are very useful for getting clothes, school uniform, toys, gardening equipment, home wares and furniture.

Charity Shops They are useful places to visit to get home wares, clothes and furniture. The British heart Foundation and Salvation Army shops both at The Mall are useful for clothes and household linen. Oxfam Luton, Manchester Street (at the side of St Georges Square) is good for clothes and some household items. The British Red Cross Shop, 12 to 14 Park Street, is good for clothes. The Noah Shop 11 to 15 High Town Road-is good for clothes, household linen and home wares. , Park Street Luton has housewares and clothes. The Noah Boutique, 3-5 George Street is good for clothes. The Noah Furniture Store, 54 Church Street is great for furniture.

Citizens Advice Bureau Give a wide range of advice on benefits, money, housing, employment or for people in crisis. They have a main office for drop ins and appointments. And out reach services in community services around Luton. Community House, 15 new Bedford Road, Luton. 0344 2451285. Open Mon-Fri 9 to 4 pm. www.citizensadvice.org.uk/local/luton/contact

Flamingo Arts Mondays 1 to 3 pm, crochet and knitting plus do your own art. Cost £2. 00. Check their programmes for other art and craft activities. 92 High Town Road, Luton.

Freeganism Freegans employ alternative strategies for low budget living, some of which are illegal. These include food shop skip diving (illegal), curb shopping stuff that has been put out on the street by householders, (always ask the householder if you want to curb shop something), swapping, foraging, sharing and gardening. In Luton there are no centres for these organisations that promote redistribution of waste food. But check out these organisations: Foodcycle, Olio app and Fareshare, just some of those that are UK based. Introduction 9

Freegle and Freecycle These are online groups where people wanting to give away things and people needing things link up and message to arrange a swap. You can put up a request for something you need or post something unneeded, or look at the daily list. There are Luton groups and you can get important items you may need. You need to register online to be part of the group and you will often need to put something on the list up first before you can take things.

Groundwork Groundwork deliver projects and courses that involve gardening and garden improvements. Many of their projects involve specific groups of people with particular needs such as those with learning needs, mental ill health or long term unemployment. If you like the outdoor and want to get some work experience check them out. 01582 720147 www.groundwork.org.uk/Sites/east/news/Category/bedfordshire-news- herts-beds-and-cambs

Guru Nanak Luncheon Club, 2a Road tel 01582 721072 A lunch club for the elderly. Tea and light refreshments are available throughout the day with a traditional Punjabi lunch. Other services include; English classes, exercise, computers and sewing; advice and practical help with completing forms and dealing with doctors, benefit agencies etc. Befriending and carer support is available. Sessions Tues and Thurs.

Hope Church Open lounge and lunch club with art and social activities all ages. Mon & Wed 10-3 pm, Sat 9-12pm. Links in Luton at Hope church Fri 2-4pm serve refreshments, benefit advice and social activities, on Fri 2-4 pm. 68 New Road Bedford, Access via Villa Road, Luton. www.hopechurch.co.uk

Luton Central Library Borrow books, read papers for jobs, access the internet and use the computers, and social activities. St George’s Square, Luton. Other branch libraries are available.

Luton Community Centres There are a variety of community centres that provide many services from, library, housing and benefit advice, councillor services, gymnastics, Sista mentoring programme, library access point, council access point, New Horizons vocational support for people with learning difficulties, day care, lunch club, children’s centre, library and social activities. They are located at Lewsey Community Centre, Landrace Road, Luton. Community Centre, Mayne Ave, Luton. Farley Community Centre, Delphine Close, Luton. Chaul End Community Centre, 515 Road, Luton. Bury Park Community Centre, 161 Dunstable Road, Luton. 10 Introduction

Luton Irish Forum Provide low cost social activities such as bingo, keep fit, art, dance, welfare advice, singing and health advice 7 days a week . Check their website for timetable of events. 102 Hitchin Road, Luton. www.lutonirishforum.org

Make Lunch A network of churches working to fill the holiday hunger gap when schools are closed. makelunch.org.uk

Money Matters Credit Union Debt advice, saving and helping you to manage and budget. Landrace Road, Luton. 01582 666877.

NOAH Enterprise Noah provides practical, empowering and caring services to homeless people particularly those who are temporary or entrenched rough sleepers, and those who are marginalised and socially excluded, or have simply fallen into poverty. Before they can access our services everybody who comes to the Centre completes a self-assessment questionnaire from which we can, with them, devise a personal support plan tailored to each individual’s needs, facilities include canteen, showers, laundry, advice on employment, and GP service. The centre is open 365 days a year throughout the day. A strict criteria apply to access this service.

Open Door Lunch Club Has a lunch club on Wednesdays 12 to 2 pm. Central Baptist Church, Park Street, Luton.

The Salvation Army The centre provides a variety of activities, parent and toddler groups, ladies fellowship, debt advice, and youth group. The cafe is open Tue and Fri 10 to 1 pm. www.salvationarmy.org.uk/luton

Sacred Heart Thursday Club Offers fellowship, raffles, bingo, tea and social outings. Thurs 2 to 4 pm cost £2. 00.

Tokko Youth Space Drop and social activities. Plus dance, culture, healthy eating and cooking, hair and film nights. Age 13 to 19 years, up to 25 years for people with learning disabilities. At Gordon Street, Luton. www.tokko.co.uk

Youthscape Innovative youth work & youth centred projects. 74 Bute Street. 01582 877220. Introduction 11

A Note on Weights and Measures We have used metric measurements plus spoons and standard tin sizes (e.g. 1 small tin baked beans or 1 large tin baked beans). Abbreviations for spoons are as follows: 1 tsp = 1 teaspoon, 1 tbsp = 1 tablespoon Occasionally, recipe contributors have used an approximate measure such as a mug or ‘splash’, in these situations, it’s either less important the exact amount or it’s a ‘taste and see’, in each case, it is explained in the recipe where needed.

Recipe Sources You Might Find Useful At the time of publishing, all websites listed were being actively maintained. Here are some websites with budget recipes and other excellent cooking tips and advice: The ‘licence to cook’ website a resource for schools has some great recipes and learning materials: www.foodafactoflife.org.uk The 1940’s experiment - a blogger cooks and writes about real wartime recipes, when people were trying to make do with less and lets you know which ones are tasty and cheap and which ones are to be avoided! the1940sexperiment.com If you look for the Imperial War Museum’s range of facsimile cookbooks and household advice books such as War-time Cookery, Make Do and Mend you can find some real gems. Your local library may be able to source them for you to have a look at. thehappypear.ie - this is the website of an Irish Cafe company and they post a lot of excellent and nutritious recipes there. Recommended by one of our recipe donors. www.bbcgoodfood.com is an excellent free resource for a wide range of recipes, including some budget and healthy eating ones.

Haiku written by contributors and posted on our Facebook page:

Eggs friend in a pan With butter, salt, and pepper On a slice of toast. Becki May

Break and beat an Egg Throw it in a frying pan You’ve got an omelette. Kevin Foskett

I count my money Zero hour contracts are unstable Sanctioned, Hi Food bank 12 Breakfasts, snacks & Lunchbox fillers

Breakfast artwork removed for web version ham. Addthe meatatthestageof fryingthemushrooms andonions. Optional: Meat couldalsobeadded tothisforexample minced beeforchopped tinned Cover withfoilandplace inovenatmediumheatfor30mins. tomatoes. may needabitofwater tomakeitcovertheparcelsorthiscouldbe donewithchopped Put inagreasedcasserole dishandpackintheparcels.Addcooking sauceorsoup.It up. Thentakeakitchenspoonofmixandput intocentreofcabbageleavesandrollup. Fry onionsand4mushroomsgarlic.Mix vegandseasoningintothericemix cabbage leavesandputtooneside. Method: Cookriceandsultanas,followinginstruction andputtooneside.Cutoff sultanas, jarofwhitecookingsauceortin mushroom soup. Ingredients: 1largeSavoycabbage,200grice, 1onion,4mushrooms,handfulof veggie stuffedrolledcabbageparcels Aunty Margaret’s Golumpki: Top withonepieceoffruittodecorateifdesired. mug andlayeruptheingredients.Firstofoats,thenyoghurtfruitrepeat. juice oftinnedfruitandputonaboardchopfinely.Putinbowl.Takeglassor Method: Crushupbiscuitsputinabagandsmash,mixwithoatsifusingoats.Drain crushed biscuit,500gofyoghurt,bigtinmandarinsorpineapple. Ingredients: 10digestiveorlikebiscuits5andsamequantityofoatsto Breakfast LayerPots Recipe fromJane. fresh mango. Method: Blendwithjugblenderorhandblender.Couldusemandarinspeaches spoon ofsugar,honeyor1-2sweeteners. Ingredients: 1tinofpineapple,potyoghurt,mugmilk,2tablespoonsoats, Come HomePineappleandOatLassi Recipe fromBarry. able togetnuts,spicesandriceinlargermoreeconomicalamounts. the bakingaisle.Similarly,ifyoucangettoBuryParkandtryshopsthere,maybe can getlargerbagsofcashews(andothernuts,spicesorrice)morecheaplythanin TIP: ifyouareshoppingatthesupermarket,tryWorldFoodsaisle,sometimes already hasitin.Combinedwithnutsorfruitforextrataste. powder thatcanbeayummytoppingandyouwon’tneedadditionalsugarasit Fiona likeshazelnutsorcashewsinwithherfruit.Ifyouhaveatubofhotchocolate very sweet.withhoneyandsugarnicesimple.’ milk sloshedontop.Isaywithsultanasandmandarins.Choppedbananas.likeit Helen providedthesetipsfromherandMrB:‘Bazsaysinapiedishwithsultanas Optional: Toppingssuggestedbythecookbookteamandotherdonors. Method: Mixandheatgently,stirringoccasionallyfor5mins.Leavetostand purists woulduseonlywateroryoucouldtry1mugofyoghurt). Ingredients: 1mugporridgeoats,oneofmilkandwater.(Scottish Mr B’s Porridge Breakfasts, snacks&Lunchboxfillers

13

Breakfast Breakfasts, snacks & Lunchbox fillers & Lunchbox snacks Breakfasts, Recipe from Ruth, Helen, Fiona and others. Fried egg want to serve (1 or 2 per person), oil or butter and Ingredients: number of eggs you frying pan. Crack in egg . Tilt pan and spoon hot oil over egg until Method: Put oil in pan and heat. the yellow yolk turns white. Poached egg you want, 1 pinch salt, 1 pan. Ingredients: however many eggs pinch salt, When boiling turn down and stir with a Method: Boil water in a pan. Add stirring fast. Crack egg and drop gently into the water. spoon to set up a whirl pool by with a spoon preferably serrated or slotted to allow Cook for 3 minutes. Lift out gently the water to drain off. Boiled eggs Ingredients: just eggs. you want in water . Heat pan until boiling and time for Method Place the number of eggs 4 mins on the start of the boiling. Scrambled eggs Ingredients: 6 eggs, quarter cup of milk. or even butter spread with TIP: Our contributor Ruth recommends a little bit of butter stick pan, you can often get scrambled eggs rather than oil. She says if you have a non away without anything. milk should be semi- Method 1: Mix gently with a fork but do not beat. The egg and starts. Keep stirring so it does mixed. Heat oil in pan. Add mixture. Stir as the thickening not stick. or egg whisk to get plenty Method 2: combine your eggs in a jug and whisk with a fork on number of eggs, of air into your eggs. Pour the eggs into pan (size of pan depends butter pre-melted for only one or two eggs, use a smallish pan) with your optional for about 1 minute as the and poured in. Add mixture and cook on low-medium heat the eggs and cook for egg thickens, then stir with a wooden spoon or spatula to break 1 minute after you turn another minute or so. The eggs will carry on cooking for about the heat off. Recipe from Sam. for Breakfast Simple Eggs Overnight Oats Overnight says Sam our recipe contributor the moment, and popular at oats are really Over night to suit you. can be adapted this recipe, which she loves diet plans yoghurt (some 800g natural (40g per person), 160g oats Ingredients: soft fruit container, your preferred free) large bowl or air tight plastic recommend fat few suggestions). bananas are just a (strawberries, raspberries, over night so container, put in the fridge ingredients in a bowl or other Method: layer the up with more stir it all together and top the yoghurt, in the morning the oats can absorb spice. of cinnamon or your preferred fruit and a sprinkle 14

Breakfast stuff, addtin juice.Servewitha dollop ofyoghurt. Method: Chopupingredients andaddasmanydifferentonesyou wish,Mixindried tablespoons sultanas. Optional: 2spoonsseedsoptional,naturalyoghurt toserve. Ingredients:1 tinpeaches, 1banana,apple,orange,2tablespoons ofoats,2 Baz’s Breakfast/Lunch boxfruitsalad cook for5to8minssotheeggspoach.Toast breadandserveontoast. pepper. Heatgently,thencracktwoeggsinto thetomatoes,putlidonpanandleavesto Method: Emptytomatoesintopanandchop ofmashifwhole.Seasonwithsaltand Ingredients:1 bigtinoftomatoes,2eggs,bread fortoast,Serves2. Eggs PoachedinTomatoes Add saltandpepperorsaucetotaste.Serve with hottoast. a fewminutestomakesuretheydonotstick(orpourintinnedtomatoesandsimmer). mushrooms andcookuntilsoft.Finallyaddtomatoesstirroundcontinuouslyfor slice tomatoesorusetinnedtomatoes.Heatoilandfryonionsuntilgentlycooked,add tomatoes). Saltandpeppertoflavour.Cutonionsintolongslices,slicemushrooms Stir friedbreakfastveggies-ingredients6mushrooms,1onionsand3tomatoes(tinned have toturnthemandriskbreakingthem. cooking, tiltpanandspoonhotoilovereggswithatocookyokessoyoudonot off ordrainoil.Ifneededputabitofextraoilinpanandcrackeggstofry.While these soakabitofoil.Takeout,putundergrill.Friedbreadcanbegrilledtofinish grill tokeepbeanswarm,thendotomatoesinafryingpan,frymushroomsandbread, Then turnonbeansandthentomatoesalowheat.Whenreadyputinbowlunder Ready forcookingplacespamundergrillandabout10minsoruntilgoldencrispy. in halfandgrillwithspam.Slicemushrooms. bread diagonally,emptytomsintoapanorcookinbeanaftercutfreshtomatoes Slice spamifyouwishtogrillitorcubefryinapan.Emptybeansintosmallpan,cut Method: startbypreparingalltheingredientsastimingandorderisimportant. mushrooms, breadforfryingandoilfrying. Ingredients: 1tinspam,beans,tomatoes(freshforgrilling),eggs, Foodbank FullEnglishbreakfast ham. Servewithslicedtomatoes. in eggmixtureandheatgentlystirringasitcooks.Stirringcookedfrankfurtersor season withsaltandpepper.Putoilinpanonlowheat.Whenfirstishotpour Method: Grillfrankfurtersortinnedhamandchop,Whiskeggsmilkwithafork, Ingredients: 4eggs.100mlmilk,frankfurtersor1tinham,oiltocook. Sausage orHamScramble grated cheesetotheeggmixtureforcheesyscrambledeggs. in eggmixtureandheatgentlystirringasitcooks.Anadditionistograte25gof on lowheat,putbeansinanotherpanandheatgently.Whenoilfirstishotpour Method: Whiskeggsandmilkwithafork,seasonsaltpepper.Putoilinpan Ingredients: 4eggs,100mlmilk,oiltocook,beans.Optional:25ggratedcheese. Scrambled EggsandBeans Breakfasts, snacks&Lunchboxfillers Recipe from Barry. 15

Breakfast Breakfasts, snacks & Lunchbox fillers & Lunchbox snacks Breakfasts, Recipe from Fiona’s Mum, Crog. Squishy Yummy Better-than Flapjacks Yummy Squishy 1 level tsp bicarbonate of soda, 150g demerara sugar (any Ingredients: 150g plain flour, yummy flavour though), 150g rolled oats, 150g butter/ sugar will do, the demerara adds tbsp golden syrup. margarine, 2 tbsp milk, 2 level tray (the sort you use for making tray-bakes) and set Method: Grease 1 high-sided baking the oven to Gas Mark 2 or 150°C. flour and bicarbonate into a bowl, then stir in the sugar First the dry ingredients, sift the and oats. treacle and milk in a pan and heat until melted. Take the Then the wet: Put the butter, in the bowl and mix well pan and pour the melted ingredients onto the dry ingredients with a wooden spoon. should be 1.5-2 cm Spread the mixture to fill the baking tray (your unbaked mixture lift out of the tray with a fish thick) and bake for about 25-30 mins. Cut into squares and ... well, you’re supposed to let slice or spatula and leave to cool on wire racks for 2-3 mins in the vicinity not to eat one them cool - and they are lovely cold, but I challenge anyone the edges but still hot! Even straight away as soon as they are cool enough to pick up by when cool they will be moderately chewy and always delicious. different sort of This is Fiona’s Mum Crog’s adaptation of a recipe for a completely to find out what changes biscuit. A homesick Fiona had to phone home from university she needed to add for that taste of home. Recipe from Helen, Becki May, Fiona, Georgina. Recipe from Helen, Becki May, Breakfast Carrot and Sultana Muffins Sultana and Carrot Breakfast 100g grated carrot, 2 eggs, 200g 2tbsp milk, or butter, fat margarine Ingredients:100g of sultanas. 75 g oats, handful raising flour, of self flour, 2 teaspoons self raising fingers the flour with and rub into bowl. Add butter flour in a Put flour, baking Method: Whisk egg and mix with wooden spoon. Add carrots and sultanas until it disappears. made and until a smooth mixture is into mixture and mix vigorously and milk. Pour put 12 tin or use baking cases, and Grease well a 12 hole baking ingredients merge. 8, or until 25 mins, about Gas Mark 7 or in. Bake in own for about dollops of mixture store in a tin with yoghurt and fruit. Will cool. Can be eaten on own or golden. Leave to or airtight tub/box. Optional Changes: it still tastes carrots or courgette in there and - you can hide oats or Becki May: Muffins recipe vegetables! Use Helen’s muffin can’t tell they are eating lovely and the children and add this as a change-up. = get a 12 whole muffin tray oil each, put bacon Georgina: Bacon and cheese muffins and milk, pour in each, season and top with cheese then round sides mix together egg bake for 15-20 minutes. 16

Breakfast Recipe fromPauline. Bake at160°Cfor30-40 minsoruntilgolden. prepared tin. the puddingmixture.Spreadmixtureinto the Mix inthebeatenegg,thenmixsultanas into through themixturesotherearenolumps. Melt butterinpanwithmilk.Pouroverbread. Fork pudding tin. Method: Pre-greaseadeepsidedbakingtray or handful ofsultanas(perhapshalfacup). a pintofmilk,1egg,50gbutter,75gsugarand 1 Ingredients: 200gstalebread(crustcutoff),half Pauline’s Old fashionedBreadPudding Recipe fromKeithWhitwell. sprinkle someontop). mustard (optional)and11/2to1cupgratedcheese(putmostofitinthescones and soon.Ifyouwanttomakesavouryscones,usetonicwaterinstead,addatsp easily onthisrecipebyjustusingadifferentmeasure-e.g.muginsteadorcup TIP: Youcouldusesugar-freelemonadeifwanted.canchangethequantitiesvery at 200°CorGasMark6for12-15mins. make itnotriseaswell,saysKeith).Placetheroundsonagreasedbakingtrayandbake metal cutters,assometimesplasticcuttersorusingajamjarcansquishthedoughand circles withoutcutters,it’sbetterjusttocutthedoughintosquaresifyoudon’thave a metalknife,thencutintoroundsusingcuttersorknife(ifyouaren’thappycutting Combine thethreeingredientstogetherinamixingbowlandmixquicklyusing the potandthenmeasureoutflour. lemonade inthecreamcontainer,thenhavingpouredoutlemonade,shewoulddry of cream,pourthatintothemixingbowl,thenwashcreamoutbymeasuring Keith grewuponafarminAustraliaandhismumusedtobuystandardcontainer Method: double cream(cupsorwhatevermeasuringitemyouareusing). Ingredients: Theproportionsare3:1:1saysKeith,3cupsflour,1cuplemonade, Keith’s Mum’s Scones Recipe fromMaddyoftheHighTownHoneysWI. 10-12 minutes,oven170°CorGasMark3.Coolonarack.Makesabout30cookies. and beatwell.Stirinoatsraisins.Putspoonfulsonagreasedcookingtray.Bakefor Method: Beattogetherthemargarineandsugarsuntilcreamy.Addeggsvanilla of soda,1tspcinnamon,halfsalt. porridge oats,150graisins,200gcupsplainflour,1tspvanillaextract,1tspbicarbonate Ingredients: 200gmargarineorbutter,150gbrownflour,100gsugar,2eggs,400g Many thankstoMaddyandHighTownHoneysWIforthismoreishtreat. Maddy’s Vanishing Oatmealcookies Breakfasts, snacks&Lunchboxfillers 17

Breakfast Breakfasts, snacks & Lunchbox fillers & Lunchbox snacks Breakfasts, Ingredients: 225 g self raising flour, 2 eggs, 175 ml milk, oil for frying, little carrot, 2-3 Ingredients: 225 g self raising desert spoons of tinned or frozen corn. mixture into flour, it will Method: Put flour in bowl and whisk eggs in a mug. Stir egg and salt and stir. Then start disappear and still look floury. No fear, add herbs, pepper gooey clumpy. Try not to to add milk a bit at a time add until the mixture is thick and much just for a shallow fry. make it runny. Stir in the veg. Put oil in a frying pan, not too smoke. Take a big dollop Heat and do not add moisture until it is hot but do not let it Quickly fill the pan with of mixture on a wooden spoon and place in the hot frying oil. dollops. will be cooked and sealed Flatten mixture, a bit a bit messy. After 1-2 minutes the bottom cooked on the outside but not flip over for same time with a fish slice. The scone will be under the grill on the maybe on the inside. So to avoid burning, put on foil or a rack about 8 nice sized ones. Leave lowest heat until all the scones from the mixture are done, them under about 10 mins, the inside will be done by then. They could be eaten cold in Cecelia says she serves with salad and homemade chutney. and spices. Could be served snack boxes or left plain and have sugar in instead of herbs with yoghurt or fruit for breakfast. a small amount is needed. TIP: Save sweetcorn from previous day’s meal for this, only Cecelia’s Drop scones with Sweetcorn and Carrot twist Drop scones with Sweetcorn Cecelia’s Mrs F’s Jamaican Banana fritters-Ingredients-6 bananas, 1 cereal bowl self raising flour, bananas, 1 cereal bowl self raising flour, Mrs F’s Jamaican Banana fritters-Ingredients-6 optional, 1 large egg, oil for frying and sugar for dusting. lemon, nutmeg and cinnamon mix in spices, beat egg and add to the mix stirring all the Method: Mash up the bananas, 1 in gently. Make sure it is soft dropping consistency. Spoon time. Spoon in flour and fold pan, turn and brown each side. Finish off in the oven big tablespoon at a time into frying dish covered with foil for 30 to 40 mins. To serve add at 150°C or Gas Mark 2 in a baking with sugar. a squeeze of lemon juice and dust Recipe from Skeleton Stitches. Banana fritters Jamaican Mrs F’s Breakfast Filled Croissant Filled Breakfast brand (or any supermarket/own croissant dough or Jusrol 1 tin Pillsbury Ingredients: the butter and the shop keeps fridge as be in the same it will probably equivalent, more biscuits are dough’, American ‘biscuit dough (American or any biscuit margarine) finely grated or sausage, 3 eggs, 225g bacon like a scone ), food a bit like breakfast cheddar. going to fill 3 inches in diameter. You are croissants dough until about Method: Roll out bacon. sausage (diced) and cooked of scrambled egg, cooked the rolls with spoonfuls tbsp of sausage or bacon if using. Place in your favourite fashion. Cook Scramble eggs top with tsp or sausage crumbles, rolled dough. A few bacon crumbles eggs in centre of fine, if you must). (although thick grated is finely grated cheese on a grease and pinch tips together. Place a sack of delicious yum! Fold dough to make Mark 4, until dough browns. tray in oven at 180°C or Gas proof paper lined or a freezer friendly plastic container and freeze ‘til To Freeze: store in freezer bags one in paper towel, reheat in microwave 1 min and enjoy. needed. To reheat: wrap each 18

Breakfast Lunches, Sandwiches, Wraps & Baked Potatoes, Kettle Cooking 19

Lunch artwork removed for web version Lunches, Sandwiches, Wraps & Baked Potatoes, Kettle Cooking Kettle Potatoes, Baked & Wraps Sandwiches, Lunches, Laura’s Quick Baked Bean Stew Laura’s fry. Ingredients: 1 tin of baked beans, 1 carrot, 1 onion and oil to a bit. Then put in beans, plus Method: Chop onions finely and fry. Grate in carrot and fry mash. Handy to get veg a tiny bit of water if needed. Heat gently. Serve on toast or with into beans and cooks easy and saves electric. TIP: camouflages veg for fussy children. Ingredients: 1 tin of chickpeas (drained and patted dry), 2 cloves of garlic (crushed), 2 Ingredients: 1 tin of chickpeas or dried parsley (optional), tbsp Plain Flour, Salt and pepper, 1 tsp Chilli Powder, Fresh oil for frying. or mash well with a fork, Method: Blend the chickpeas, garlic and flour in a blender along with the salt and keeping the mix a little chunky. Stir in the herbs and spices Fry the falafel in a little oil pepper. Form into bite size balls and chill until ready to use. you can bake the and serve hot with a salad or in a wrap with chilli sauce. Alternatively, falafels at 180°C or Gas Mark 4 for 15 mins. give it a stronger flavour. TIP: Adding chopped onions or sesame seeds to the mix will Mary’s Falafel Recipe Mary’s Nadia’s Variable Baked Omelette Baked Variable Nadia’s 1 large tin sweetcorn, 1 pack feta cheese, 4 eggs, 140ml milk, plenty of spinach, seasoning. a bowl. Drain sweetcorn and add that, spinach and Method: Beat eggs and milk in Mix together. Transfer to baking dish and cook at 180°C crumbled feta cheese into bowl. until golden brown on top. for thirty to forty minutes and to the egg and milk mix. I have done this with tuna You can add all sorts of ingredients potato/squash. It is a great way to use up leftovers. and sweetcorn and spinach/sweet Recipe from Pete. Pete’s Potato Omelette Potato Pete’s tbsp milk. 4 eggs, oil for frying, 4 Ingredients: 1 potato, peel and dice potato and pat it dry. Heat oil in pan so it is Method: Whisk milk and eggs, Fry potato stirring continuously. When golden pour in mix hot enough to seal the potato. fluffy and moderately browned. and cook gently until light and Sami’s Fishy Frittata Fishy Sami’s for milk, cheese about 75ml eggs, 1 tin sardines, carrot, 4 large 1 onion, 1 Ingredients: to taste. herbs and pepper grating, so not be 2-3cm deep needs to dish, the mixture (or a round Pyrex large pie dish Needs 1 round). to use something that isn’t too big if you have Mash fish and dish and grate carrot on top. onions finely in a greased pie Method: Chop in dish. Grate and pour over fish and veg’ Mix eggs and milk in a jug mix in with herbs. to 36 minutes at 200°C or Gas Mark 6 for 20 as you like. Bake in oven on as much cheese or until golden. 20

Lunch baked beans andgentlysimmer.Add alittlewaterifneeded. pieces, thenaddtothe onions.Heatthroughstirringatalltimes.When cookedadd Method: Chopandfry onioninabout1tbspofoil.Chopcornedbeef andpotatointo Ingredients: 1largecorned beef,1onion,tinofbeans,potatoes, oilforfrying. Hope Church’s CornedBeefHash Recipe fromMaryandHelen. Method: Blendinafoodblenderormixer.Will wardoffallvampires. oil, apinchofsalt,3clovesgarlic,tbsplemon juice. Ingredients:1 mugchickpeas(cookedortinned), Alargetbspoftahini,3tablespoons For therealgarlicfiends! Number 2:Helen’s or redpepperstothisdipwhilstblendingachieveavarietyofflavours. onions, tomatoes, sun-dried like things add can also or chicken.You cheese and halloumi Enjoy withnachosorcrudités(choppedrawveg’ofyourchoice),inwrapssalad a swirlofoliveoilontopandfewwholechickpeastogarnish. using theparsleyandpaprikaoroptionalingredients,addittotastenow.Servewith Add oliveoilandsaltpeppertotastereachagooddippingconsistency.If with afork. Method: Blitzmostofthechickpeas,garlicandlemonjuiceinablenderormashwell dried tomatoes,1onion,redpepper. Lemon Juice,Oliveoil,saltandpepper,FreshordriedparsleyOptional:Paprika,sun- Ingredients: 1tinofchickpeas(drainedandpatteddry),2clovesgarlic(crushed), Number 1:Mary’s 2 HummusRecipes Recipe fromHelen. sausage andbeanmixtureoverthecouscous. Stir occasionallytofluffupgrains.Canaddchoppedapricotsorsultanasnow.Servethe Put 75gofeasycookcousperpersoninabowlandprepareitaccordingtoinstructions. pan alongwiththebeans,tomatoes,simmerfor20minsstirringregularly. Method: Fryonions,chopvegsmallandfryfor10mins,slicethesausagesaddto cube, apricots(chopped)orsultanas25g-50gaspreferred. onion, halfcourgette,1-2clovesofgarlicsaltandpepper,herbscuminor1stock frankfurters), 75gcousperperson,3bigcarrots,1tinchoppedtomatoes, Ingredients: Halfasmalltinmixedbeans,onesausageperperson(cookedortinned Helen’s SausageandBeanCous fresh), chopham,washallsaladvegandslice.Mixhamwiththerice. can alsouseanyleftoverriceyouhave.Whilsttheiscooling(ifhadtocookit Method: Cookriceasinstructedonpacketoraccordingtoyourstandardmethod,you Ingredients: 1packetor200grice,tinofham,lettuce,4tomatoes,1/2cucumber. Bel’s HamandRiceSalad Lunches, Sandwiches,Wraps&BakedPotatoes,KettleCooking Recipe from MaryChefatHopeChurch. 21

Lunch

Lunches, Sandwiches, Wraps & Baked Potatoes, Kettle Cooking Kettle Potatoes, Baked & Wraps Sandwiches, Lunches, Recipe from Barry. Mr B’s Daal Mr B’s 1 onion, 3 garlic cloves, Ingredients:1 cup of brown lentils or 1 large tin of brown lentils, 2 carrots, curry powder or paste. until tender. Fry onions and Method: Wash dry lentils by rinsing in a pan, cook in water and curry powder or big garlic until glassy. Grate in carrots and stir, put in cooked lentils for 5 to 10 mins. Blend spoon of paste. Add a bit of water if too thick. Heat gently stirring and chapatti. or mash if desired. Serve on toast or baked potato or with rice more water. TIP: You can transform this into a hearty soup by adding Another favourite from Becki May’s unemployed days, Serves 4, requires 1 pot/hob, and May’s unemployed days, Serves 4, requires 1 pot/hob, and Another favourite from Becki mins. toaster or grill. Takes 20 - 25 1 tin baked beans, 1 tin kidney (or other) beans, 1 Ingredients: 2 small onions, chopped, finely, (greens, peas, carrots etc. if you are out of leftovers, bowl leftover raw veg chopped chosen veg), 2 packs pita bread, cheese (optional) to substitute in 1 or two tins of your to fry, chilli powder to taste. grate over the top, oil or butter Add veg and continue to Method: Heat oil in pan. Fry onions until slightly browned. and stir well. Add the fry. Drain the kidney beans and add them. Add the chilli powder Toast the pita breads and baked beans and continue to stir until the sauce reduces a bit. in each one and grate cheese carefully slit them open. Put a few spoonfuls of the mixture over them to serve. Recipe from Adam of Bideford School. Recipe from Adam of Bideford tacos) Chilli Pittas (mock Becki May’s and then stir in beaten egg until cooked. Remove from heat, let cool and store in fridge. from heat, let cool and store beaten egg until cooked. Remove and then stir in filling. with the mixture as a Then make sandwiches Cakes Fish Adam’s flakes or trimmings, chopped parsley, lemon juice, salt Ingredients: 1 tin of tuna, salmon and mashed, soy sauce, Worcestershire sauce, 3 eggs, 7 and pepper, 2 potatoes, boiled slices of bread (for breadcrumbs). except the eggs and bread into a bowl. Make into small Method: Mix all the ingredients into bowl and season with salt and pepper. Place fish balls. Flatten slightly. Crack eggs into breadcrumbs. Leave to stand for 5 – 10 minutes cakes into egg mixture and then drain on a paper towel. Serve with a slice of lemon. before shallow frying. Leave to Jim’s Bread ‘n’ Dance Sandwich Dance ‘n’ Bread Jim’s It is heritage. family’s foodways is part of Jim’s St Helena and comes from This recipe served at dances. traditionally because it was called this 2 rashers of chopped (chopped). tomatoes, 1 onion or tinned 450g tomatoes Ingredients: 1 pinch with pinch chilli, tsp dried herbs, bacon, 1 beaten egg. Season bacon or veggie salt and 1 tsp sugar. cook stirring tender, add tomatoes and bacon, and seasoning until Method: Fry onions, has cooked off . Simmer until the liquid down with a fork when tender all the time. Mash 22

Lunch Recipes fromMischele andGeorgina. check andturn.Theyare cookedwhentheyarecrispy. 15- 20 minutes, for about oven onahighheat in the them and coatthemwithabout adessertspoonofoil.Roast tea towel.Addchilliflakesoranyotherspices youfancy Rinse anddrainthechickpeasrubdryin aclean preferred spice. Ingredients: 1tinchickpeas,packchilliflakes orother Georgina’s CrispyChickpeas the chickpeasandrubgentlytoacrispfinish andnibble. is OK,butaddalittlesweetcorn)andspices, anddry-fry Method: Drainwell,rollinflour(gramisbest butplain sweetcorn. Ingredients:1 tinchickpeas,flour(plainorgramflour),Optional:aspoonfulof Mischele’s CrispyChickpeas 2 IdeasforCrispyChickpeas inside iscookedandreturnforaminuteoftwoifneeded.Cookingtimevaryingonsize. Open door,turnpotatoesandcookonothersidefor5mins.Removeforktoseeif Rub cleanmediumsizedpotatoesandprickskin.Putonfullheatcookfor5mins. Microwave BakingPotatoes Recipe fromKeithWhitwell. for 5mins,stirring.Serveonpotatoes,split,asatopping.Maybesomelettucetogarnish. bacon orfrankfurterchopped.Cookfor10minsstirring.Addtomatoesandbeans. About 15-20minsbeforethepotatoeswillbeready,fryonionsandgarlic,spamor For superluxuriouspotatoes,rubthemwithoilandalittlebitofsaltbeforebaking. dangerous inmicrowaves. in thecentre).IfyoucookmicrowavedoNOTputaforkcentreasmetalis BUDGET TIP:ifbakinginanoven,putoldforkeachpotatotospeedupcooking before youstart,whetherovenbakingormicrowaving. Method: Cookjacketpotatoesinovenfor1hour,220°CorGasMark7.Prickwithafork frankfurters. Optional:Lettuceasgarnish. Ingredients: 4potatoes,1onion,largetinbeans,tomatoes,spamortinnedham Mr K’s BeansandJackets Recipe fromHelenandDarrel. on toast. and putbeansinapanwithcookedstuffheatfor10minsstirringallthetime.Serve Method: Fryonionsandsausageorham.Grateincarrotfryabit.Toastslicedbread Worcester saucetoseason(optional). Ingredients: 1tinbakedbeans,oilforfrying,onion,choppedhamorfrankfurters, Helen’s KempstonBeans Lunches, Sandwiches,Wraps&BakedPotatoes,KettleCooking 23

Lunch Lunches, Sandwiches, Wraps & Baked Potatoes, Kettle Cooking Kettle Potatoes, Baked & Wraps Sandwiches, Lunches, mackerel in tomato sauce with sweetcorn in tomato sauce mackerel cheese on baked beans with and sweetcorn strips of chicken and beans chopped sausages chopped spring onions cream cheese and grated and add cottage cheese or night’s pasta topping or curry save some of last it out cheese to bulk recipes, see elsewhere in this peppers (for our hummus hummus and roasted chapter) puree and some curry paste or chilli with a tin of mixed beans pep up baked beans and stir Crack an egg into baked beans • • • • • • • • • Recipe from Lucy from Bideford School. Lucy’s Sausage and Potato Casserole Lucy’s 10 Students at Bideford Serves 5 - this recipe is from Lucy, one of Miss Dyer’s Year School. 450g sausages (or Ingredients: 500g new potatoes, halved or 1 large tin new potatoes, 340g jar tomato pasta 1 large tin frankfurters), 1 onion, sliced, 1 green pepper (diced), sauce, 1 large tin mixed vegetables, oil for frying. and sausages for 5 mins. Method: Heat the oil in a frying pan and fry the halved potatoes 5 mins, turning the sausages Add the onion and pepper to the pan and cook for a further occasionally until browned. and add to the pan. Cook Add the pasta sauce, rinse the jar out with a splash of water mins. with the lid on for 5 mins. Add the vegetables and heat for 3 Serve with a glass of water. Recipe from Eddie Wilkinson of Bideford School. Eddie’s Tuna Sweet Potato Jackets Tuna Eddie’s (about 200g each), 185g tin tuna, drained, 1/2 red Ingredients: 4 small sweet potatoes chilli, de-seeded and chopped, juice 1 lime, 6 tbsp Greek onion, finely sliced, 1 small red leaves. yoghurt, handful of coriander and prick all over with a fork. Place on a Method: Scrub the sweet potatoes on High for 18-20 mins, or until tender. Split in half and microwaveable plate and cook on a serving plate. place on each one, cut-side up, fork and divide between the sweet potatoes. Top with the Flake the drained tuna with a a dollop of yoghurt and red onion and chilli then squeeze over the lime juice. Top with scatter over the coriander leaves to serve. Baked Potato and Wrap Fillings Wrap and Potato Baked of were sent by lots toppings that fillings/potato sandwich list of easy/cheap Here’s a contributors: this suggestions for toppings or lunch wrap: The Hope Church Quiz gave us 3 dollops of mayonnaise, half tsp curry powder Ingredients: 1 tin tuna, 1 tin sweetcorn, taste. The ingredient amounts can be adjusted to suit and handful of sultanas, salt to your taste. in a bowl. Then use as a potato topping or sandwich/wrap Method: Mix ingredients well filling. 24

Lunch Robin’s TIP: Ifyouroastorfrythe squashalittlefirst willgetabetterflavour. minutes), thenmashor blend. water, seasoningandsun driedtomatoes.Simmeruntilallissoftand mushy(about20 Method: Fryonionsand garlic,thenfrysquashandpumpkin,stirring allthetime.Add finely cut,3garliccloves, seasoningandstockcube,1.5pintswater. Ingredients:1 mediumonion,1bigpotato,half abutternutsquash,2sundriedtomatoes friend Robin. A tastyrecipefromHelen,ourprojectmentor andvolunteerahandytipfromher Sunday LunchButternutSquash andPotatoSoup. mashed sardinesandmix.Toastthebread.Heat gentlyuntilallwarmandserveontoast. Method: Fryonionsandmushroomsinoil.Add tomatoesandheat,thenwhenwarmadd for toast. Ingredients: 1onion,4mushrooms,tintomatoes,sardines,oilforcooking,bread Sardines and Veg Medley onToast pasta, riceorpotatoes. TIP: TryusingYorkshirepuddingsasabaseformanyofourotherrecipesinplace the Yorkshiresarebrownandhaverisen. the Yorkshiremixture,bakeinaGasMark4or180°Covenforroughly12minutesuntil heated ovenfor15minutes,takeouttin(theoilneedstobeslightlysmoking)andadd are goneandyouhaveasmoothmixture.Addoiltobakingtinplaceinpre Method: Addthecornflour,eggsandmilktoajug,whiskupuntilallofflourylumps Ingredients: 65gcornflour,2largeeggs,100mlmilk,tbspsofoil. Yorkshire Pudding Recipe seasoning. or grillhamifdesiredchopwhencool.Choponcleanboardallvegandfruit.Mixwith Method: Cookriceandputinasievecoolundercoldtap.Drain.sausages tomatoes, 1apple,andyoucanaddwhatsaladlike. frankfurters (1perperson),1cuprice(cooked)orpacketofreadyrice,lettuce,2 Ingredients: 1smalltinofredkidneybeans,orchoppedham,cooked Nice ricesalad Recipe fromSkeletonStitches. until bothsidesarebrown. the mixture,fryatamedium-hottemperatureinfryingpanwithmargarineorbutter Method: Whisktogethertheeggs,milkandseasonings.Dipbreadcoatingbothsidesin ground uporjustuseas-is)bananasfruitpreserves. Optional: servewith(maple)syrup,powderedsugar(normalgranulatedcanbe shake ofpepperoryourpreferredsavouryseasoning. sugar, 3eggs,1smallmugmilk.Forasavouryversion,skipthecinnamonandadd Ingredients: 6slicesofbread(excellentforstalebread)1tspcinnamon,tbspbrown A recipefrom‘SkeletonStitches’afabricartistintheUSA. French Toast Lunches, Sandwiches,Wraps&BakedPotatoes,KettleCooking Recipe from HelenwithRobin’stip. 25

Lunch Lunches, Sandwiches, Wraps & Baked Potatoes, Kettle Cooking Kettle Potatoes, Baked & Wraps Sandwiches, Lunches, Recipe from Helen. Celery and Nettle Soup 3 spoons of oil, salt and Ingredients: 2 onions, 2 potatoes, whole celery, stock cube, herbs. pepper and a handful of nettle tips. Optional: 3 garlic cloves, small bits and fry for 5 mins. Method: Cut garlic and onion and fry in oil. Cut celery into not stick. Add 1. 5 pints Cut potato into small bits and fry stirring all the time so it does minutes. Either mash for a of water and handful of shopped nettle tips. Simmer for 20 lumpy soup of blend when cool and re-heat. tips are less stringy so that’s TIP: to pick nettles, you will want to wear thick gloves, the the bit you cook. Recipe from Caroline Wallace. Recipe from Jane Barnett. Onion Soup Marmite French Mrs C’s Bovril or Marmite, most supermarkets have a non-brand For Caroline’s soup you can use equivalent. boiling water (to be enough Ingredients: to serve 2 people, 2 onions, 1 tbsp of Marmite, for 2 bowls of soup). the onions (fry light if you Method: Chop up 2 onions, add herbs to season, Fry up 1/2 to mug add some are on a diet). Boil enough water for 2 bowls, Add tbsp of Marmite the rest of the water and boiling water. Put onion in bowls, add the Marmite water and serve. Jane B’s Pea Soup Jane B’s peas or 600g of frozen peas, 1 stock cube, 8 tbsp of Ingredients: 1 large tin of mushy instant mash, 1 slug of milk. peas in 1 litre of water with 1 stock cube for 5-10 Method: Boil 1 large tin of mushy a sieve and scrape remains into the pan). Stir in 8 tbsp minutes. Blend (or mash through instant mash and a slug of milk. Recipe from Helen. Soda Bread Recipe Bread Soda Soda Bread. My heritage is “My foodways Helen says: I did not like it it in Wales. used to make aunty Dolly to eat anything not being able But now after as a kid. ‘Helen, you can My friend said in for years, with yeast some I have made some.’ So we got eat soda bread, butty bread chip butties. The best chips and had soda for a after being on rice cakes I have had in years looked back.” while. I have never self wholemeal flour, 300g white Ingredients: 600g 1 pint 3 tsp of baking powder, about raising flour, (or half a pint of each combined), of milk or water if desired. sprinkle of salt baking powder and bind Method: Sieve in flours and ball. Cut in two and put on baking tins. Bake about 25 in liquid to make a big dough I flip them and do on the other side for 5 mins. mins, Gas Mark 8. Sometimes 26

Lunch Method: Combinethe ingredients inabowl,seeSummerSaladfor saladdressingidea. leaves, rippeduporchoppeddependingonthe sortoflettuceandhowyoulikeit). Ingredients: 4frankfurters,choppedapple,1 choppedtomato and1lettuce(dividedinto Frankfurter and Apple Salad also useastockcubeinthewatertobringsome additionalflavourtothecouscous. (and othertinnedveg),orseasonalfreshveg (cookedorfreshaccordingtotaste)youcan You cansubstituteotheryummyingredients: mushrooms,onions,tinnedsweetcorn and stirincubedcheese. Stir inveg,sultanasandspicesetc.Putlidbackonforanother5minutes.Takeoff grate carrot.After5minutes,lookatthecousandwatershouldbeabsorbing. the kettle.ThenIputaplateontostopheatescaping.Meanwhilechopvegsmalland place enoughforeachpersoninabowlandcoverwithaninchplusofboilingwaterfrom Method: Followinstructionsonthecouspacketforquantitiesandpreparation.I sultanas, herbsandpeppersalttotaste. Ingredients: 400gcouscous,1carrot,halfaredonion,tomato,50gcheese,spoonof Veg’ andCubedCheeseCouscousSalad in, peelandgratecarrotstirin. Method: Washandchopupsaladvegputinabowl,draintunasweetcorn,stir tomatoes. Ingredients: 1tinoftunaormackerel,halfsweetcorn,lettuce,carrot,2 Tuna Salad can startwith1:2andupordownyourvinegaroiltosuityou. this ispartiallyamythasitreallydependsonhowacidicyourvinegartastes,soyou TIP: Thisrecipesays2:2vinegar/oil,traditionalproportionsare1vinegarto3oilbut tbsps ofvinegarto2spoonoilandsomedriedherbs. Method: Washallingredientsthenchoporgrate.Servewithmayonnaise,dressing2 carrot. Ingredients:1 tinsweetcorn,2apples,3sticksofcelery,springonions5,lettuce,1grated Summer Salad packed lunch. Charlotte saystherecipeserves4bigportionsandyoucansavesomeforfreezingor smooth thicksoup. and herbsforseasoning.Mashachunkysoupifyouhavenoblenderorblend mins. Addthestockandcubedpotatoessimmergentlyuntilmushy.saltpepper Method: Dissolvethestockcubeinlitreofwater.Fryonionsandleekgentlyfor15 chicken orvegstockcubeandonelitreofwater.Optional:herbsgarlic. Ingredients: 50gofbutter/margarineorsomeoil,3bigleeks,2potatoes,1largeonion, Charlotte’s LeekandPotatoSoup Lunches, Sandwiches,Wraps&BakedPotatoes,KettleCooking 27

Lunch Lunches, Sandwiches, Wraps & Baked Potatoes, Kettle Cooking Kettle Potatoes, Baked & Wraps Sandwiches, Lunches, Recipe from Jack Watts of Bideford School. Jack’s Orange Cheese Cake Jack’s Serves 6-8 depending on the size of your slices. 250g mascarpone Ingredients: 300g pack ginger nut biscuits, 120g butter or margarine, 1 tin). cheese, 170ml condensed milk, 5 fresh clementines (fresh or it’s less messy) until they Method: smash the biscuits (if you leave them in the packet the smashed biscuits. resemble breadcrumbs. Melt the butter in a pan and stir in set in the fridge. Grate the Pour and press evenly into an 8-inch (20cm) tin and leave to the same bowl (leave out zest of 3 of the oranges into a bowl and squeeze the juices into and condensed milk to the this step if using tinned oranges). Add the mascarpone cheese bowl and beat until the mixture is smooth and thick. evenly over the base and Take the biscuit base out of the fridge then spread the mixture chill for at least 1 hour in the fridge. place over the top of the Optional: Thinly cut the remaining 2 oranges into rings and cheesecake. Ingredients:1 packet jelly, 1 small tin of evaporated milk. 1 tin of mandarin oranges and Ingredients:1 packet jelly, 1 small pineapple. to packet instructions. When the jelly has dissolved add Method: Make jelly according into a container and refrigerate for about 2 hours. About the evaporated milk and pour your fruit salad. Slice and chop the fruit in a bowl (if half an hour before serving make to do this). You can add any fresh fruit but remember it tinned, then you may not need as cut fresh fruit can go brown if exposed to the air. Give must be covered by the juices and types, but make sure it is still covered by the juice. the fruit a stir to mix the colours over the fruit salad. Serve the milk pudding poured Fruit Salad and Milk Pudding Fruit Salad and Milk Sultana and Mackerel Slaw Sultana and 1 third of a 1 handful of sultanas, 1 apple, of mackerel (or any fish), Ingredients: 1 tin small white cabbage, 1 carrot. Chop apple into small bits. Drain mackerel and mix Method: Grate carrot and cabbage. herbs, pepper and salt. We added a dollop of mayonnaise in with sultanas. Season with and homemade mango chutney. Pineapple and Ham Slaw Pineapple pepper 1 carrot, half a small white cabbage, of pineapple, 1 tin of ham, Ingredients: 1 tin to taste. and season. and pineapple. Mix in a bowl carrot and cabbage. Chop ham Method: Grate Annie’s Apple Coleslaw Apple Annie’s mayonnaise. and 3 tbsp of white cabbage carrot, quarter 1 apple, 1 Ingredients: the pepper and stir with salt and cabbage. Season carrot and Chop apple, grate Method: through. seasoning 28

Lunch Pasta, rice, cous cous & noodles 29

Pasta artwork removed for web version Pasta, rice, cous cous & noodles cous cous rice, Pasta, Recipe from Stephanie Dyer. Spam Spaghetti from Becki May spaghetti (65g pp), 2 big Ingredients: - 1 onion, 1 tin spam, pepper/herbs to season, spoons of tomato puree. water for about 10 mins Method: Heat water for spaghetti and cook spaghetti in salted up spam/ham into cubes and drain. Fry onions and garlic and pepper until glassy, chop and season to taste. Combine and fry in mixture for 5 mins then stir in the tomato puree with the spaghetti and serve. the spam to the pasta, Optional: Make it into Spaghetti Carbonara - once you add it into the spaghetti whilst combine with eggs/grated cheese, lifting and stirring to mix gently heating to scramble eggs for carbonara. Pasta Bake pasta 250 g cooked vegetables Ingredients: 1 quantity basic coating cheese sauce 75 g any e.g. broccoli, onions, sweetcorn. Make sauce and stir in Method: Cook pasta in large pan of boiling water until tender. 15 minutes until golden. ingredients. Put into oven-proof dish. Bake at 180°C for about. Ways to use a jar or packet of Cheese sauce to use a jar or packet Ways Macaroni Cheese sauce, 55-75 g macaroni per person. basic coating cheese Ingredients: 1 quantity minutes in large pan of boiling water. Meanwhile make Method: Cook macaroni for 12 ready. sauce and stir together when both Cauliflower Cheese cheese sauce, 1 cauliflower (check for any additional Ingredients: 1 quantity basic coating packet). ingredient requirements on the cut into sprigs. Cook in boiling water until tender (about Method: Wash cauliflower and sauce according to instruction. Pour over cauliflower. 15 mins. ) Drain Meanwhile make Fish in cheese sauce. cheese or parsley sauce, 250 g white fish per person. Ingredients: 1 quantity basic coating until tender. Make sauce and pour over top. Steam fish for about 15 minutes or season your fish and put fish on a plate. Prepare the How to steam fish: Marinate with water and bring to the boil over a high heat. Steam the steamer. Half fill a saucepan steamer on top of the saucepan and ensure that the water is fish in the steamer. Place the it is, pour out some water. Check if it’s done. Serve. not touching the steamer – if Recipe from Jack Watts of Bideford School. Recipe from Jack Jack’s Bacon and Cheese Pasta Cheese and Bacon Jack’s (that’s half a pint) mix, 280 ml of cheese sauce bacon, 1 sachet 8 slices of Ingredients: for frying. tomatoes, oil onion, 10 cherry g of pasta, 1 milk, 285 Method: until mins or the cut into bits. Cook bacon and Grill 10 water for pasta in boiling the cheese Gradually mix the milk into and tomatoes and fry in oil. soft. Chop onions serve. mix all the ingredients and until thick. Drain the pasta and sauce. Simmer 30

Pasta & Rice 30 minsgently. ServewithPasta or Rice. tomatoes wholemash up before.Addanyherbsandstockcubeifdesired andsimmerfor mushrooms addandfry stirringregularly.Afteraddtinoftomatoes andcookedlentils,if 30 mins.Puttooneside. Fryonionsinoiluntiltender.Thencutcarrots smalland 4 mushrooms.Washlentils insaucepanwater.Thencookuntil softabout.15to Ingredients: 1tinlarge tomatoes,3clovesgarlic,100gredlentils,1 onion,3carrots, Lentil Bolognesesauce Recipe fromAliJones. veg ormeat. This isareallyquicktastywayofcookingup amealandcanbeadjustedtofitvarietyof through. )Lightlyfryonion,andgarlicchilli, mixwithpastaandserve. Method: Cookpasta(stirrinsedchickpeasinto pasta,andwhennearlycookedtowarm these outifyouwish)Season:pepper,salt. taste), 1chilli,choppedsmall(theseedsarethehottestpartofasoyoumayleave in otherthings,mushrooms,differentbeansetc.),1onion,3-4clovesofgarlic(adjustto Ingredients: 55g-75gpastaperperson,1tinchickpeas(Optional:youcouldsubstitute Ali’s Chickpeapasta Add topasta.Makesaboutenoughfor4.Nicewithcheeseontoo. in alargetinofchoppedtoms.Addmixedbeansifwish.Heat.Seasontotaste. Fry theOnion,chopafewslicesofbaconor1smalltinhamandaddtoonion.Add Method: Put75gpastaperpersonontheboil(about10mins,butreadpackaging). grate overthetop. 1 largetintomatoes,smallmixedbeans,seasoningandherbs.Optional:cheeseto Ingredients list:75gpastaperperson,1onion,2-3slicesofbaconorsmalltinham, Ruth’s Pasta large tinofpeasandsimmerfor5mins.Servewithrice,pasta,potatoetc. Method: Chopandfrypepperonions.Addchoppedhamfor5mins,add cooking. Ingredients-1 tinlarge peas,1smallhamchopped,redpepperand2onions,oilfor Peas, HamandPeppersSauce pasta, softcheese/milkcombinationreallymakesitgofurther. Solveigh says:Dependshowmanyyou’reserving,butdoesmeforthreenights.The Add someownbrandsoftcheeseand/ormilk,stirinpasta.Done. add abitofsausage,beefstripsorwhateveryoufancy. mushrooms andanyotherspareveg’inapanuntilcooked.Optional:Meateaterscan Fry onions,garlicuntilglassy,Chopupanycolourpepper,cheapandcheerful Method: Putthepastaontoboilforabout.10mins(longerifwholemeal). bits ofcookedsausageorfrankfurter,stripsbeefchicken. or freshleftovers),1tbspofsoftcheeseand/orabout.250mlmilk.Optional:chopin cloves garlic(totaste),100gmushrooms,andanyothersparevegetables(eithertinned Ingredients for3-4people:65gpastaperperson,1onion,pepper(anycolour),2-3 Solveigh’s softcheesypasta Pasta, rice,cous&noodles 31

Pasta & Rice Pasta, rice, cous cous & noodles cous cous rice, Pasta, Recipe from Ciara Bennett, of Bideford School. Ingredients: 1 large tin tuna chunks (about 320g), 75g pasta per person, wholewheat Ingredients: 1 large tin tuna chunks (about 320g), 75g pasta use tinned), 40-60g grated pasta fusilli, 4 tbsp stir-in pasta sauce, 200g frozen peas (or cheese. Method: Cook the pasta until soft according to the packet (if it is wholewheat, you may find it takes a little bit longer than the directions on the packet state). Meanwhile, break the tuna into flakes in a bowl. 5 mins before the pasta is ready, put the frozen peas into the boiling water with the pasta. When ready, strain the pasta and peas and keep on one side. Cook the tuna and pasta sauce til they are warmed through. Add the pasta and peas back to the pasta pan with the tuna and pasta sauce and heat, stirring well. Serve in plates or shallow bowls, sprinkled with the cheese. Calli Pasta Becki May’s Recipe for Sardine Pasta Recipe for Sardine Becki May’s and vegetables. Takes 20 mins and can be done on one Great for using up extra pasta first. hob/pot if you cook the pasta cooked and drained, 1 large tin of cheap sardines or Ingredients: 200g pasta shapes, large onions, 3-4 tbsp tomato purée or tomato ketchup, 1 pilchards in tomato sauce, 2-3 finely - peas, greens, carrots etc. (or 1 large tin of bowl raw leftover vegetables chopped also chopped), 1-2 tbsp oil or butter, seasoning to taste - sweetcorn or other tinned veg, salt, pepper, herbs or chilli. pan or saucepan, fry the onions lightly. Add the Method: Heat the oil in a frying the purée/ketchup. Stir vegetables and continue to fry. Add the sardines, pasta and mins while stirring. Serve. through thoroughly and add seasoning, cook for a further 5 Recipe from Trevor. Pasta A L’Amatriciana A Pasta capers leave out the to try. You can up this for us has posted chef, Trevor, Our Canadian if you prefer. tin fillets or a small 3 or 4 anchovy diced tomatoes, carrot, 1 tin of onion, 1 Ingredients:1 dry plain cheese, salt and pepper, 400g spoon of butter, 50g of grated of tuna, 1 dessert mashed capers of dried basil, 1 tablespoon of grain pasta, 1 teaspoon pasta or 300g whole or pickles. when the when the carrot finely chopped onions in a little oil and add Method: fry the and basil starts to soften add the tomatoes When the carrot onion become translucent. and leave to simmer. the water pan of water for the pasta. As sauce cooks start the sauce While the tomato you start add to the tomato sauce when fish and pickles finely and heats mince the as well and pan that can hold all the pasta Transfer sauce to a frying cooking the pasta. heat. dry the sauce a little on a high and add to the pan flip it with sauce and tempered butter Drain the pasta when cooked and remove from heat as you stir the cheese in to so the sauce covers the pasta nicely stick the pasta and sauce together. 32

Pasta & Rice minutes (Ilikeitwhen thericeisstillalittlemoistinsoysauce!) all theotheringredients (soysauce,honey,vegetables,sardines).Let itallcookforafew seconds, thensautéthe riceinthegarlic/Ginger/oilpreparationfor 1minute.Thenadd In saucepanheatoil(or butter)andaddthegarlicginger.Let them fryfor30 and gratetheginger.Flakesardineswith afork.Drainandrinsethevegetables. Method: Cookriceinboilingwater(asyouwould normallycookrice).Chopupthegarlic butter /drizzleofoliveoil,2garliccloves. 1 chunkoffreshginger(totaste),3-4tbspSoy Sauce,1to2tablespoonshoney,knobof (tomatoes, peas,greenbeans,carrots…whatever isinyourfoodstoreorfoodbankbag!), Ingredients: 300grice,1tinsardines,anytinned vegetablesinanyquantityyoulike Easy ChinesyRiceandFishDish Recipe fromTillyCoxofBidefordSchool. Optional: 1-2tbsptomatopureetoaddflavour. and dicedbacon,seasonwithpeppertotaste. for about5mins.Whenthepastaandpeasarecooked,drainaddgratedcheese the endofcookingtime.Whilepastaiscooking,frydicedbacon,infryingpan Method: Cookpastainboilingwaterfor12-15minutes,addingthepeas5minsbefore bacon (diced),200gfrozenpeas,oilforfrying,peppertoseason. Ingredients: 500gpastafusilli(allowing125gperperson),200gcheddarcheese,250g, Tilly’s PastaFusilliwithCheese,BaconandPeas Recipe fromJackWattsofBidefordSchool. for 20mins. dish. Crushthecrispsinpacketifwished,thentopbakewithand Drain thepasta.Mixallingredientstogetherapartfromcrispsinapieorbaking packet untiltender.Meanwhile,Drainthetunaandsweetcorn. Method: PreheattheoventoGasMark4.Cookpastaaccordinginstructionson *Tins varybutitwillusuallybe160g-200gdependingonthebrand. crisps. (bows) ormacaroni),180gsoftcreamcheese,50gtomatopuree,1packreadysalted Ingredients: 1200gtintuna*,sweetcorn,225gpasta(e.g.penne,farfalle Jack’s Tuna PastaBake Recipe fromSew-n-Sew. into bowlsandservewithalittlegratedcheese. Heat stirringfor2-3mins.Drainpasta,thenstiringentlytothetomsandonions.Put more expensive.Whenonionsarecookedaddchoppedtomatoesandherbsspices. mins dependingifordinaryorwholewheatpasta.Wholewheatismorenutritiousbut required amountofspaghettiinpanandcookforinstructionsonpacketabout5to10 Method: Fryonionsinapanwithgarlic.Heatwatertocookspaghettiatsametime.Put cheese tograteontop. people largetin),1onions,garlicandherbspepperpinchofsaltoptional,plusalittle Ingredients: 75gspaghettiperperson,1tinofchoppedtomatoes(2peoplesmalltin,4 Sew NSew’s spaghetti Pasta, rice,cous&noodles Recipe from StephanieKitchen. 33

Pasta & Rice Pasta, rice, cous cous & noodles cous cous rice, Pasta, Recipe from Stephanie Dyer. Risotto risotto rice, 1 onion, Ingredients: 400g meat e.g. chicken, 25g butter (or oil), 250g 1 tsp spice (e.g. Turmeric 500ml hot water, seasoning, chicken or vegetable stock cube, 50g green beans or peas, 50g or saffron). Selection of vegetables e.g. 100g mushrooms, sweet corn. Cut chicken into Method: Peel and chop the onion. Wash and slice the mushrooms. cubes. until brown. Melt butter in large saucepan. Add chicken and onion and fry Add hot water/ stock to Dissolve stock cube in hot water. Add rice to the frying pan. and seasoning. Simmer very pan. Add the mushrooms, beans or peas, sweet corn, sauce liquid is absorbed. gently for about 20 minutes until the rice is tender and all the up with more veg. VEGETARIAN VARIATION – Leave out the meat!! Bulk it Recipe from Fiona. Rice for Accompanying Main Dish Main Accompanying for Rice for cooking rice: three methods Here are (serves 2) Microwave 150g rice. Ingredients: a fork. 12 mins on High and fluff with Microwave for 4) Absorption (serves need a basmati rice, you will also Ingredients: 300g a tight fitting lid. saucepan with the cold rice in a sieve and rinse under Method: Put the until the into a saucepan and add water tap. Tip the rice of the rice 2.5cm above the surface water level is about index finger, the water (if you test the depth with your of your finger, working should come up to the first joint hand). on the average size of an adult put the lid on and turn down the heat to medium and Bring the water to the boil, then mins. Turn off the heat and stand for 5 mins, then simmer with the lid on for 12-15 with a fork and serve. remove the lid, fluff up the rice Boil (Serves 4) but allows you to cook the rice without a pan lid. Probably the least nutrient retaining Ingredients: 300g basmati rice. in a sieve until the water runs clear, place in a Method: rinse the rice thoroughly of water and a pinch of salt. Bring to the boil and simmer saucepan, with twice the depth for 20 mins, drain and serve. you cook rice, add a few handfuls of cheap frozen veg Tips: Becki May says whenever a big bag) it looks pretty and prevents the rice sticking (the kind that is 80p or £1 for just the addition of one or two frozen vegetables and a together. Fiona adds that with you can eat this as lunch small tin as pilchards and 1/2 a stock cube added to the water, or a light supper. 34

Pasta & Rice Recipe fromLucy BidefordSchool. Add thenoodlesto panandheatthrough.Serveimmediatelywith aglassofwater. pour inthesoysauce. Method: Heattheoilinawokorlargefrying pan,Addthevegandcookfor2-3mins, tbsp soysauce,100gchicken,eggnoodles. frozen stirfryvegorbuyfresh),1redpepper, diced,1onion,beansprouts(about150g), Ingredients: 2tbspgroundnutorvegetableoil, 500gvegofyourchoice(youcanbuy School. Serves 5people-arecipefromLucy,oneofMiss Dyer’sYear10StudentsatBideford Lucy’s Chicken StirFry stir regularlysoitdoesn’tstick.Deliciouswithablobofjamontop! and sugarsimmergentlywithsaucepanlidonforabout20-25minsbeingcarefulto Method (easy30minuterecipe):Bringthemilknearlytoboil,addpuddingrice sugar, jamtotaste. Ingredients: 800mlmilk,75gpuddingrice(basmatiwillalsodothetrick),50g Becki May’s RicePuddingontheHob a mugoftheminwiththerice. or half a cup with themackerel,orifyouhavefrozenpeas,put Optional: addatinofpeas rice whenserving. (the starchinricecanmakeitstick).Cutuphardboiledeggsandplacethenontotopof continuously. Addcookedrice,fryandstiruntilwellheatedthroughnotsticking on asitcontinuestocook.Fryonions,thenflakethetinofmackerelwithaforkandstir rice level.Icookwithlidonuntilhasgone,thenleavestoveforwhile etc. MyriceIwashuntilclearbrownbasmati,thenputinabout2cmofwateroverthe potatoes thenightbeforeandkeepinfridge.Cookriceaspacketsays,boilmicrowave in therice.Notsureifwhitericecookstooquickly.Oryoucouldcookwithboiled Method: FirstlyIusebrownricewhichhasalongercookingtimeandboilmyeggs recipe) 1onion,hard-boiledeggperperson,oiltofryonions. Ingredients: 1cupofcookedrice,tinmackerel(anytinnedfishwouldbefineforthis Fishy Kedgeree Recipe fromDarrel. Serve withricecookedaccordingtoyourpreferredmethod. sauce isdone. vegetables. Optional:addgarlicsaltandpeppertoseason.Cookfor15-20minstilthe Method: Frytheonionstillsoft,thenaddedcornedbeefandgraduallyadd sauce), garlicsaltandpeppertoseason,oilfry. Ingredients: 1onion,tinofsweetcorn,cornedbeef,rice,tomatoes(tinnedor simple. This isanoldfavouriteofourlovelyillustrator,Darrel,helikesitbecauseit’svery Corned BeefandRice Pasta, rice,cous&noodles 35

Pasta & Rice Pasta, rice, cous cous & noodles cous cous rice, Pasta, Extended meatball recipe - make 1 tin feed 1 family Extended meatball recipe - make 1 tin feed Extended meatball recipe. tin of chopped tomatoes, 1 Ingredients -1 tin of meatballs, 75g spaghetti per person, 1 big strips, 4 mushrooms, garlic large onion. 2 carrot grated or slashed with a veg peeler into and herbs, pepper, salt and oil. This recipe is to extend a tin to feed a family. for a few more minutes, add Method: Fry onions, add grated carrot and mushrooms stir of salt to cook spaghetti, tin of chopped tomatoes and simmer. Heat water with a pinch Go back to other pan and When boiling add spaghetti for 5 to 10 mins until tender taste. add tin of meatballs. Recipe from Helen. No-sting Sardine Cous Cous Garnished with Fried nettles and Cous Garnished with Fried nettles and No-sting Sardine Cous Dandelions Facebook page ‘Ready steady cook’ challenge for cous This recipe was an answer to our volunteer and mentor. cous. It was sent by Helen, project of cous cous, 1 tin of sardines, 1 small tin of peas/mug of Ingredients: 300g onions, 80g 3 dandelion leaves and 10 small nettles tips. frozen peas, few spoons of oil, to cook, cover with a plate Method: Put cous cous in bowl and add enough boiling water dandelion, lastly add peas to and leave. Then fry onions, finely chopped nettle tips, and and need a stir onions too the fry. Frozen take a little longer than tinned which are quick cous cous and mix up well. so they do not stick. Then add mashed tin of sardines to the add to the top. Then pour peas onions and find herbage from the garden to with kitchen scissors. TIP: Wear thick gloves to pick the nettles then chop the tips Recipe from Chris and Fiona. Ingredients: egg noodles (2-3 nests per person), frozen or tinned peas, 1 onion, 2-4 Ingredients: egg noodles (2-3 or 100g mushrooms, 1 small tin of pilchards in tomato cloves garlic, 1 tin of mushrooms sauce. or tinned peas, fry onions (garlic) together and add Method: cook noodles, frozen and cook, when ready dish up and then open small tin of mushrooms (tinned or fresh) break it into the food (if you want it hotter, then cook it pilchards in tomato sauce and if you are very hungry or have sensitive teeth, it can be in with the mushrooms etc. but eaten!) lovely just flaked, stirred and Recipe from Caroline Nash. Recipe from Caroline fish in tomato sauce Noodles, and Gravy and Cous Cous Cous and Gravy (made according instant gravy (see packet), cous for 1 serving enough cous Ingredients: sauce. gravy/casserole packet) or leftover on the to instructions and tub and freeze can put it in a casserole, (you gravy from a Using leftover Method: to boiling lunch, heat it in a saucepan for this). To make a filling, warming defrost it later 5 mins. cover and leave to stand for the heat, add enough couscous, point, turn off . . . good if the but typically only serves one with amount of leftover gravy Quantities vary the heating on! and you don’t want to turn kids are at school to bulk it out. peas or other veg/leftovers Tip: Add in tinned 36

Pasta & Rice Mains: Meat, Fish veggies 37

Mains 1 artwork removed for web version Mains: Meat, Fish veggies Fish Meat, Mains: Recipe from Christine Clay. Christine C’s Sweet Peppers and Tomato Sauce Peppers and Tomato Sweet Christine C’s 3 large fresh tomatoes OR a tin of tomatoes. Ingredients: 3 large peppers, Salt and pepper to taste, oil for frying. 1 onion, 2 garlic cloves (optional), de-seed and place skin side up on a baking tray. Place Method: Quarter the peppers, the skins are black and charred. Put straight into a under a hot grill and leave until easily peeled off. It’s worth plastic bag. Seal and leave to go cold. The skins can then be doing this as it makes the peppers much sweeter. for about 2 minutes. If using soft fresh tomatoes pour boiling water over them, leave a knife to get all skin off. Remove from the water and pull the peel off. You may need pieces. Chop the onion into Chop the tomatoes (tinned or fresh) and peppers into small pan to fry off the onion, small pieces. Crush the garlic. Heat just enough oil in a frying add the garlic when onion nearly soft. has softened and Add the peppers and tomatoes and cook gently until everything blended together. Add salt and pepper to taste. and soft peppers which TIPS: Christine says this can be made with soft fresh tomatoes left in the fridge. can often be bought cheaply from the market or use up what’s for a quick Spaghetti Make this in large batches and freeze in portion sizes. It’s good through or on its own with Bolognese Sauce as you just need to add the meat and cook and celery can be a jacket potato or pasta. Just sprinkle with a little cheese. Mushrooms added to bulk it out. Recipe from Stephanie Dyer. Stephanie’s Basic Burger Recipe Stephanie’s beef (minced lamb or turkey can be used), 1 small egg, Ingredients: 225g lean minced salt and pepper, tsp mustard, Worcester Sauce. small onion (grated). Seasoning: e.g. herbs, pepper, onion. Optional Additional Ingredients together in a bowl. Divide in 4 equal amounts. Method: Mix all the ingredients excess liquid out. Grill or fry 4-5 minutes each side. Shape into burger shapes. Squeeze in a bun with a salad and some relish. Drain on a paper towel. Serve Recipe from Stephanie Dyer. Recipe from Stephanie Miss Dyers’ Toad in the Hole in the Toad Dyers’ Miss oil, level teaspoon 1 tablespoon 100g plain flour, – any kind, 250g sausages Ingredients: 250 ml milk. salt, 2 egg, tin. or small roasting Oven-proof dish Needs: Fry Put oil in dish and place in oven. oven – Gas Mark 7 or 220°C. Method: Light instead. ) be placed in the dish in the oven slightly. (They may sausages until browning centre. Add salt into bowl. Break egg into batter mixture. Sieve flour and Now make the over into dish. Pour batter mixture Beat until smooth. Put sausages milk, bit at a time, risen and golden brown. for about 40 minutes until well sausages. Cook a couple of make the batter mixture up this at home then I would TIP! If I was making It improves with age! hours in advance. 38

Mains: Meat, Fish and Veg gather ittogetherinone place,butitvariesfromcompanytocompany. good. Thisisusuallylabelled inyellowsoyoucanspotit.Somesupermarkets even they checkforoutofdate foodordamagedouterpackaging,butthe contentsarestill TIP: Youcangobargain huntingwhilstshopping.Oftenthere’sa timeofdaywhen needed. Ithickeneditwithabitofcornstarch attheendasitmadesaucegofurther. all cooked.Thenaddtomatoesandherbs anyspices.Simmerandaddwaterif Method: Fryonions,carrots,addminceand keepfrying,addmushroomsandstirtill half teaspoonofpepperandsalt,oiltofryin. Servedwithricesultanas. beans, and3mushrooms,1onion,watertoadd ifneeded,1.5teaspoonsofchillipowder, Ingredients 1carrot,mincedlamb,cartonof choppedtomatoes,smalltinofkidney mushrooms andbeansmeanthatyoudon’tneed somuchmeat. for ‘yellowlabel’finds.Charlottesaysthisis agreatrecipebecausethetomatoes, up with.Shefoundsomecheapmincewhilstbargainhuntingatherlocalsupermarket and tastywaysofusingingredientsthiswastheexcellentrecipethatCharlottecame Whilst recipehunting,weregularlyputoutchallengesforpeopletocomeupwithcheap Charlotte’s ChilliconCarne Recipe fromhelen. serving. it doesn’tstick.Peelhardboiledeggsandcutintoquartersarrangeoncurrywhen all ingredientsintocurryandcookfor20to30minsstirringoccasionallymakesure eggs inwateranotherpanfor4mins.Addtomatoes,peasandsauceifusingjar.Stir mins. Addincurrypasteandstirin.Putonriceasperinstructionspacketboil Method: Fryonionsandgarlic,thenaddchoppedcarrotscauliflowerfryfor5-10 or jarofcurrysauceOptional:3clovesgarlic,1boiledeggperperson. peas orhalfmugoffrozenpeas,1onion,acauliflower,2carrots,tspcurrypaste Ingredients: 1tintuna,200griceorpacketofrice,largetomatoes,small Rache’s Tuna Curry Recipe fromHelen. browned, addthecanoftomatoesandpuree,saltpepper. with asplashofoilthenaddthepotatoesandcurrypowder,sautéeuntilare Method: Boiluppotatoesuntiltheyaresoft,addchoppedonionandgarlictoapan curry powder,Saltandpepper,1onion,3clovesofgarlic,Splashoil. Small bagofnewpotatoes(450g),1tinchoppedtomatoes,6tsptomatopurée, Rache’s CurriedPotatoes Serve withtinnedpotatoesornoodles. oven at200°CorGasMark6. them, ensuringyourollthemaroundabitsothemixturecoatsnicely.Roastinan Place thefrankfurtersinanoven-proofdishorroastingtinandpourmixtureover Method: Mixtogetherhoney,soysauce,lemonjuice,mustardandasplashofwater. (fresh, orthe‘jif’sortmadefromconcentrate),mustardpowder,addtotaste. Ingredients: 1jarortinoffrankfurters,2tbsphoney,soysauce,tsplemonjuice Bertrand’s Honeyglazed frankfurters Mains: Meat,Fishveggies 39

Mains: Meat, Fish and Veg Mains: Meat, Fish veggies Fish Meat, Mains: Ingredients: 1 onion, 4 frankfurters, 7 potatoes or packet of smash, 1 tin baked beans, Ingredients: 1 onion, 4 frankfurters, 7 potatoes or packet of salt, herbs or whatever), oil block of cheese (grate amount to taste), seasoning (pepper, for frying, slosh of milk and butter/margarine. fry the onions til glassy, Method: Peel potatoes and boil in water, whilst they are boiling, and beans in an oven add chopped frankfurters, then beans. Now heat onions, frankies proof dish in the oven in a dish for 5-10 mins. on top of the bean mix, grate Mash the potatoes with milk/butter and spread the mixture until golden. cheese on top preheated oven, Gas Mark 8 bake for 40 mins in, at the first oven stage. TIP: this recipe would be great with added leftovers mixed Darrel’s 3 Ingredient Student Pie Darrel’s Recipe from Misty. Chicken Rice Bake broccoli, 150g of finely Ingredients: 450g chicken breast, 185g rice, 200g (chopped) grated/cubed cheese. Your preferred seasoning. is cooking, cube chicken Method: Cook rice using your preferred method. Whilst rice Combine all ingredients, breast and cook in frying pan or skillet, steam the broccoli. or Gas Mark 4. including cheese, in a casserole dish, cook for 30 mins at 180°C Ingredients: 1 tin corned beef, 1 onion, 3 cloves garlic, 1 tin chopped tomatoes, curry Ingredients: 1 tin corned beef, of oil, 4 teaspoons of tomato purée. powder, 500g pasta, 1 tablespoon beef, and fry in oil in pan with garlic and chopped Method: Chop up the tin of corned and add curry powder, tin of tomatoes, purée and any onion. Stir well until cooked, for topping for jackets with rice or pasta. herbs and spices to taste. Use Recipe from Helen’s Mum, Beverley. Corn Beef Feasty Misty’s Ingredients: 250g lambs liver about 3-4 frankfurter sausages chopped in thirds or little Ingredients: 250g lambs liver sausages, 2 onions, 1 stock cube. add chopped strips of liver and stir while it cooks. Mix Method: Fry onions until tender, on packet and chop frankfurters. Pour stock onto up stock cube according to instructions and simmer for half hour. Serve with mash and veg. liver and onions add frankfurters meat. This is a very economical cut of Recipe from Sophie. Liver and Onions. Beverley’s Sophie’s Shepherd’s Pie Shepherd’s Sophie’s or beef (mashed) 1 tin corned 1 large tin tomatoes, grated carrot, 1 onion, 1 Ingredients: milk splash of or 1 packet smash, potatoes for cooking, 7 medium beef, oil tin of minced to taste. salt and pepper for mashing, in the are cooking, Fry the onion, grate boil potatoes. Whilst they Method: Peel and add the beef into small piece and mash, heating and chop corned carrot and continue heat for 5-10 mins. beef to the onion mixture and tomatoes, corned onto the milk and seasoning and spoon dish. Mash the potatoes with Pour into an oven at Gas Mark for 40 mins or until golden evenly with a fork. Bake in oven mixture spread bear your own oven in mind. 8 or 230°C but 40

Mains: Meat, Fish and Veg tomato puree. Optional: afterdamping, butbeforeputtingtheonionsringson,spread withalayerof heat untilgolden. place slicedonionrings andsausagetoms,seasonthengratecheese. Grillonlow Method: Grillsausage andsliceup.Dampnaanbreadsthenplace on agrilllowheight, pepper. Optional:tomatopuree. block ofcheese(thinlysliced)1onion,lettuce, 2thinlyslicedtomatoes,herbsand 1 smalltinoffrankfurters,spamorpack veggiesausages,1naanperperson,small Sausage orSpamNaanBreadPizzas Recipe fromStephanieDyer. cheese. Puttoppingsontobaseandcoverwith cheese.Cookforabout15minutes. into alargecircleabout25cm.Placeongreased bakingtray.Chopuptoppingsandgrate jug. PourintotheflourandmixtoasoftdoughKneadfor5minutes.Rollout and saltintoabowl.Rubinthemargarine.Stiryeast.Put125mlwarmwater Method: LighttheovenGasMark6or180°c.Greaseabakingtraylightly.Putflour pineapple. Toppings: e.g.cheese,tomatopuree,pepperoni,peppers,olives,onion,sweetcorn, warm water. Ingredients: 250gplainflour,1tspsalt,15gmargarine,sachetquickactingyeast,125ml Pizza Miss Dyer’s for aveggieoption.Servewithbaked,tinnedormashedpotato. bacon bitscouldbesubstitutedwithchoppedtinnedspam,luncheonmeat,tofu,beans back ontheheatuntilthickens.Addabitofwaterifthick.Needlesreckons heat. Makeapastebyaddingtheflourtocookedonions,mixinwellmilk.Put Method: Cutupveg’,fryonionandbaconbits,steamotherveg’.Takethepanoff spoons flour,3ofoil,garlic,herbsandseasoning. Ingredients: 1cauliflower,parsnip,onion,mugpeas,baconbits,250g,pintofmilk,3 Helen’s CauliflowerandBaconBitsinWhiteSauce minutes. Place inagreasedbakingdish.Gratecheeseontopandbakeat350degreesfor35to40 Method: Chopuponionsandtomatoes,mashtinofcornedbeef,Mixseason. and seasoning,oiltogreasebakingdish,1onion,cheeseforgrating. Ingredients: 1largetinofcornbeef,tomatoeslarge,or4freshtomatoes,herbs Grandad Jones’s Cornbeefbake and putbackinovenuntilcheeseismelted. For anextrayummy,crunchygarnish:topwithgratedcheesemixedcrushedcrisps garlic, addtoms,kidneybeansandcubesofcornedbeef,thencrispycubedpotatoes. Ingredients: Cubethepotato,tossinoilandroastovenuntilcrispy.Fryonion garnish. beans, 1-2potatoes,1smalltinMixedherbs,cheeseandapacketofcrispsto Ingredients: Atinofcornedbeef,1onion,garlic(2-4cloves),tomatoes,kidney Chrissie’s CornedBeefHash Mains: Meat,Fishveggies 41

Mains: Meat, Fish and Veg Mains: Meat, Fish veggies Fish Meat, Mains: Recipe from Milly. Chickpea Curry 1 pepper and 2 carrots, Ingredients: 1 small tin of chickpeas, 1 tin of sweetcorn, 1 onion, 185g or 1 packet of rice and oil for frying. carrots, stir in 2 spoons of Method: Fry chopped onions and pepper in oil. Add chopped Add chopped onions and curry paste or a jar of cooking sauce or curry powder to taste. Then add chickpeas and keep stirring. Add enough liquid to make a sauce if needed. Cook basmati rice to sweetcorn and simmer until carrots are cooked (about 20 mins). in the curry and turmeric in accompany. Optional: sultanas, garlic, coconut paste, cumin rice. Mischele’s Hasselback Potatoes Hasselback Mischele’s Ingredients: 1 tin new potatoes, 3-4 tbsp oil oil. Place potato onto a large Method: Take 1 tin of new potatoes, drain, add a few tbsp of of the potatoes stops it fully spoon. With a knife cut down onto the potato until the rim tray of hot oil in the oven cutting in half. Make slices along the potato. Place in a baking heat. and sprinkle with salt. Cook in the oven for 30 mins at a medium Recipe from Charlie Smale of Bideford School. Recipe from Charlie Smale of Bideford Charlie’s Tuna Potato Bake Tuna Charlie’s 1 large tin new potatoes Ingredients: 1 large tin Tuna, onion, 1 clove garlic (or 500g new potatoes), 1 chopped salt/pepper, 1 tin (chopped), 1 tin sliced mushrooms, baked beans. for 10 minutes. Meanwhile, Method: Parboil the potatoes in an oven-proof dish and soften the onions and the garlic baked beans with the tuna then add the mushrooms and potatoes are boiled, add to and season to taste. Once the at 180° for 20 mins or the mixture and put in the oven Optional: grate cheese until piping hot all the way through. on the top before serving. Recipe from Trevor and Claire. Trevor and Claire’s Canadian Fish Mash Canadian Fish and Claire’s Trevor 120ml of milk, or tuna, 1 tbsp of butter, big potatoes, large can fish salmon Ingredients: 6 and pepper. dried herbs, season with salt fresh chives or soft. Drain, water in a pan, until they are boil the potatoes in boiling Method: Peel and a fork. Then Drain fish and flake with and add the butter and milk. then mash potatoes and flaked fish. add the chives/herbs Darrel’s Boiled Bacon and Cabbage and Bacon Boiled Darrel’s or 7 potatoes. 1 packet of Smash half a cabbage, 3: 50g bacon, meal, feeds 3 ingredient Add the cabbage foam as it cooks. removing salt 1. 5 half hours bacon for around Boil the with mashed to taste and serve pepper and salt 15 mins. Add and cook for to the pan of Smash. potatoes or packet 42

Mains: Meat, Fish and Veg Recipe fromGeorgina. further ifneedbe. TIP: Youcanaddextra veglikeredpeppersandmushroomstothis currytobulkitout Serve withboiledrice or naanbread. reduces downtoacreamyconstancy. heat throughthoroughly.Addalloftheherbs andspicestotasteheatuntilthecurry this tothefryingmixture.Addtinnedtomatoes, chickpeasandalittlewater through untildefrosted.Meanwhileboilthe potato untilnearlycookedandthenadd Method: Frytheonionsandgarlicuntillight brown.Addthefrozenspinachandwarm frying. cubed), 2tspchillipowder,saltandpepper, fresh ordriedcoriander(optional),oilfor (crushed), 1whiteonion(finelychopped),4-5 bricksoffrozenspinach,1potato(finely Ingredients: 1tinofchickpeas(drained),choppedtomatoes,2clovesgarlic Chickpea andSpinachCurryRecipe Recipe fromBarry. carrots orpeasaswell. heat stirringallthetimesoitdoesnotstick.Thenstirinsteamedveg.Canusetinned enough. Ifnotputsomemorein,orsaveandgrateoverfinisheddinner.Returntogentle gently stirringcontinuouslyuntilitthickens.Grateinhalfthecheese.Issaucethick milk, mixwellagain.Addseasoningorstockcubewell.Returntoheatandwarm and garlicifdesired.Takeoffheatmixinflour.Makesureyouwell,thenadd Method: Cutupcarrotsandcauliflowersteam.Whilethisishappeningfryonions cube andseasoningpepper. 2 tablespoonsofflour,4oilforfrying,1.5pintmilk,240gcheese,halfstock Ingredient: 1cauliflower, 2 tinnedvegandskipthesteaming), carrots (youcan substitute Mr B’s CauliflowerCheese Recipe fromMissDyer. cooking waterasnecessary.Removefromheatandstirinyoghurt. Cook themixtureonamediumheatfor5-10mins,stirringandaddingsmallamountsof onions. Addthefrozenpeas. Drain thecauliflowerandpotato.Addcookedpotatotofried and gentlyfryforafurthermin. in awokorfryingpanuntilonionisgoldenbrown.Addcrushedgarlicandcurrypowder Chop theonionandthinlysliceallothervegetables.Fryvegetables mins. Steam orboilthepotatoesfor10minsthenaddcauliflowerandcookafurther Method: Dicethepotatoesandcauliflowerintoroughly2cmcubes. peas, 200mlyogurtorcream(optional). courgette (couldbetinned),chopped,300mlhotvegetablestock,200gfrozenortinned 800g mixedvegetables,suchascarrots,cauliflower,potato,sweetpepperor clove, crushed,thumb-sizepieceginger,finelychopped(optional). Ingredients: 1tbspvegetableoil,onion(finelychopped),tspcurrypowder,garlic Vegetable Curry Mains: Meat,Fishveggies 43

Mains: Meat, Fish and Veg Mains: Meat, Fish veggies Fish Meat, Mains: Recipe from Mary - Chef at Hope Church. Ingredients: macaroni pasta 400g, margarine/butter 3 big spoons, flour 3 big spoons Ingredients: macaroni pasta 400g, margarine/butter 3 big stock cube, herbs, salt with and milk 1 pint block of cheese (according to taste). Optional: the milk, see below. the packet. Melt butter. Take Method: Cook macaroni/pasta according to instructions on a roux). Add pint of milk and off ring and stir in flour to make a paste (what is known as of cheese in as desired mix well. Put back on heat and stir continuously. Grate a lump cube or salt if desired with until thick. Drain pasta and mix into sauce. Add herbs, stock milk. Hope Macaroni Cheese Ingredients: 1 mug of dry red lentils, 1 mug of water, 2 tomatoes, 1 egg, cereal bowl of Ingredients: 1 mug of dry red puree or one of curry paste, salt pepper and herbs to grated cheese, 2 tablespoons tomato taste. and pour off excess water about 5 times. Cook until Method: Wash lentils in a saucepan off any scum on top. Mix and mash and allow to cool. tender and a mush gently. Spoon seasoning. Put into a greased Add chopped onion, tomatoes and whisked egg, puree and 20 mins until a crust Pyrex pie dish, about 30cm (12 inch). Bake in the oven for about for another 10 to 15 mins forms on top. Then cover in grated cheese and return to oven veg steamed or in the summer until cheese is golden and yummy. Remove and serve with salad. Can be left to cool as has a crumbly texture when hot. cut into lentil flap jacks. TIP: Goes solid when stored in fridge over night and can be Serve hot or cold. Recipe from Becki May. Flapjack Lentil Bake and Helen’s Becki May’s Roasted Vegetable Medley Roasted Vegetable Becki May’s cloves of garlic, use up all your old veg or use tins (see Ingredients: 1 large onion, 3-4 peppers, sweet potato, tomatoes, parsnip. below), suggestions for veg include: and salt and pepper to season, roast in an oven dish or Method: Rub in vegetable oil 6, for 30 mins, stirring once. roasting tin at 200°C or Gas Mark from your store cupboard or tins at the halfway stage. TIP: You could also add things Recipe from Ali Jones. Ali’s Veggie Bake Bake Veggie Ali’s you to think! would lead the ingredients much nicer than This is so tasty, Ali says: grated cheese. water, 50g 1 bay leaf, 450ml 200g lentils, 1 sliced onion, Ingredients: have in whatever you or tinned) mushrooms (fresh or 1 tin of peas, frozen peas Optional: fridge. the cupboard or 20 without lid, in a pan for about lentils, onion and bay leaf gently, Method: Cook if needed. in measurements and stir will absorb the water so be accurate mins; cooking pepper. and season well with salt and and stir in half of the cheese Remove bay leaf peas or tomatoes, mushrooms, frozen casserole dish, with sliced Layer in a greased in. whatever you have Gas Mark 7 - mins at regular 7, 220°C or of cheese and bake for 20-25 Sprinkle over rest Enjoy! 44

Mains: Meat, Fish and Veg it canbereheatedinamicrowave. After ithasbeenbrownedunderthegrill and brown. oven setatGasMark6or190°Ctoreheat Put underahotgrilltobrownorintoan with theremaining25gcheese. across thetoptodecorateit.Sprinkle the dishandspreadevenly.Drawafork mix well.Turnthepotatomixtureinto Add theseasoningand75gcheese the potatoeswithmilkuntiltheyaresmooth. Grate cheeseontoaplate.Drainthewaterfrompotatoeswhentheyaresoft.Mash 20 minutestillsoft. Method: Putwateron boiling waterforabout and cookin to boil. salted Peel the potatoes herbs, garnish:parsley,tomato,25gcheese. Ingredients: 450gpotatoes,75gcheese,2-3tablespoonsmilk,seasoninge.g.salt,pepper, Stephanie’s PotatoCheesePie Recipe fromHelen. with kitchentowel. return ifneeded.Theremaybejuicerunofffromtheveg.Spoonitoutoftrayormopup Bake about20minsinmiddleovenonGasMark7to8.Checkdonotovercookbut thinly slicedcheese. sweetcorn orpeasfrozentinned.Addseasoningofpepperandherbs.Thenlayon Spread ontoppingsthesecanbeanybitsyouhavereally.Iusedonions,tomatoes, because ithastogoinforanothercook. Roll outandcookfor10to15minsinmediumoven.Takebeforegoldenorcrispy some moreflour. into adoughballandrollout.Donotworryifyouaddtoomuchliquids.Sprinklein takes afewminutes.Addoilandstir.Thenaddliquidsuntilthereisenoughtoknead Method: Putflourinbowlandfat.Rubfatwithyourfingersuntilitdisappears,this (sweetcorn peasoptional)andtinofsardine,2valuemozzarella,herbspepper. For toppings:1finelychoppedonion,slicedtomato,2mushrooms,gratedlittlecarrot. water ormilk50/50mixtomakeadough,tomatopureemake/buysauce. Ingredients: Forbase:75gbutterorvegmarg,300gsfflour,1tbspcornoil,enoughcold Helen saysthisisgreatforyeastintolerantpeopleorcandidasufferers. Yeast-Free Pizza Mains: Meat,Fishveggies 45

Mains: Meat, Fish and Veg 46 Mains: Soups and stews

Mains 2 artwork removed for web version spoons ofsugar toremoveanyacidity. Servewithriceon theside. so thattheeggspoach. Seasonwithsomecayennepeppersaltand cumin, plustwo When thevegiscooked through,cracktheeggsintostew,pop the lidonfor5mins Chop andaddthecourgette andanyfreshvegafter5mins, othertinnedveg. Chop andcookonions, garlicandredpepperinalargepan,addthe tinoftomatoes. recipes. Method: Cookthericeinaseparatepanaccording toinstructionsoruseoneofourrice and cumin,oilforcooking. veg ofyourchoice),185grice,2tspsugar, 4eggsandseasoning,cayennepepper,salt Ingredients: 1largetintomatoes,2onions, redpepper,1courgette(and2or3other A veryniceFrench/Israelirecipesenttousby Stephanie. Stephanie’s Veg andPoachedEggs Recipe fromGeorginaWilliams. through gently,stirringconstantlyuntilheatedthrough.Servewiththemash. of butter,pepperandsaltthenaddthecookedfishintovegetablesmixwarm fry togetherforabout10mins,stirringfrequently.Mashthesweetpotatowithabit Peel sweetpotatoesandputinapotwithwatertoboil.Washchopvegetables Method: Grillthefish,allowtocoolandflakethenputoneside. potatoes, aknobofbutter,pepperandsalttoseason. green banana,1peeledplantainandhaddockfillet.Forthesweetpotatomash:6 Ingredients: 2peppers,1onion,garlicandchilli(totaste)with200gokra,peeled Georgina’s Haddock, OkraandPlantainStew some moresomayrequirewateriftoothick.Averyheartysoup. gently soasnotbreakupthepasta.Ifthisisleftovernightortostanditwillthicken Stir thenleavetosimmerfor20mins.Thesoupwillthickenupasthepastacooks,stir dry pasta. 10 mins.Dissolvestockcubeinwaterandaddtoveg.Beans,herbsseasoning Method: Fryonionsuntilglassy.Addcarrotandmushroomsfryforanother5mins- cloves, herbsandseasoning,200gpasta,oilforfrying,500mlofwater. Ingredients: 1onion,carrot,4mushrooms,smalltinbakedbeans,stockcube,2garlic Milly’s Tuscan Foodbank HeartySoup Recipe fromJackWattsofBidefordSchool. occasionally topreventsticking,untilthickened.Serveinbowls. Combine alltheingredientsinalargepot,panorwokandsimmerfor15mins,stirring times, ontodifferentsideseachtime)andcutsausagesintochunks. packet orfromthebutcherbutifindoubt,12-15minsisagoodaverage,turningseveral Method: Choponionsandfryuntilsoft.Grillsausages(accordingtoinstructionsonthe Worcester sauce,1tspMarmite,brownsauce. scissors), 1onion,vegetablestockcube/stockpot,tbsptomatopuree, tin choppedtomatoes(or1largetomatoes,andcutthemupinthewithkitchen Ingredients: 8porksausages(or1tinfrankfurters),largebakedbeans, Jack’s SausageandBeanCasserole Mains: Soupsandstews 47

Mains: Soups & Stews Mains: Soups and stews and Soups Mains: Ingredients: 1 mug of red lentils, 2 onions, 2 diced carrots (fresh or tinned), 75g or half Ingredients: 1 mug of red lentils, 2 onions, 2 diced carrots (fresh stock cube, salt, pepper, a mug frozen or small tin of peas, 1 tin tomatoes, oil for frying, herbs to taste. Water (according to requirements of the method). pouring off water until it Method: Wash lentils in a saucepan by swirling round and of lentils and simmer looks clean. Then add about one inch of water above the level Do not let boil dry, gently until lentils are mushy. Skim off any foam and discard. carrots cut small. Stir and make sure to stir regularly. In another pan fry onions and tomatoes and half a constantly for about 5 to 10 mins. Then add cooked lentils peas, add a bit more water so it stock cube, dissolved in some water, and seasoning. If needed, stirs smoothly and does not stick. Simmer for 15 mins. Rebecca’s Lentil Stew Rebecca’s Ingredients: 1 tin baked beans, 1 tin chopped tomatoes, 1-2 onions (chopped), 2 stock Ingredients: 1 tin baked beans, cubes, seasoning of your choice. Make one stock cube up with Method: Onions can be fried first but they don’t have to be. additional stock cube into water. Put onions, beans with sauce, chopped tomatoes and depending on how you like saucepan and cook for about fifteen minutes. Blend or mash your soup! potatoes, chilli, bacon, You can have the soup just like this or you can add other beans, whatever you like really! Recipe from Lisa Pocklington. Baked Bean Soup Patti and Liz’ Lisa’s Sausage ‘Leftovers’ Stew ‘Leftovers’ Sausage Lisa’s tinned tomatoes. of sausages and stew were pack of her the main ingredients Lisa says your Foodbank choose items from to it or add your leftovers idea is that you The main bag. cooked 2 slices bacon or tin of ham, 2 4-6 portions) 2 onions, Ingredients: (about. see water (use tin as measure, frankfurters, 1 large tin tomatoes, sausages or tinned 1 squirt 1 slosh red wine (optional), sauce (to taste), method) 1 tsp Worcestershire 1 small potatoes or 1 tin of potatoes, 1 tsp tomato puree, 2 large of ketchup or about. black taste (e.g. garlic, turmeric, ginger, pepper/spices to tin chickpeas. Herbs/black fry. pepper), oil to leftovers you want to add. Optional: use any squash, veg, e.g. mushrooms, butternut combination of 4 left over fresh Fresh veg - any spices to to add bulk oil to fry, herbs also any 4 tinned veg you want carrot, parsnip, season. bacon (optional here: garlic). Add the cooked sausage, Method: Fry onion, mushrooms, the tin as a measure, add more liquid as needed tinned tomatoes and water (use your stew). Add a dash of Worcestershire sauce, a glug of depending how thick you like also do), some tomato puree (cheap ketchup works too) red wine (beer or cider would and simmer. your fridge that look a bit sad. Lisa added: cooked Add any suitable leftovers from chopped up, also a tin of chickpeas, green beans. Keep potato chunks, butternut squash leftovers until you are happy with the thickness of the simmering while adding your taste. Lisa used garlic, turmeric, ginger and black pepper. stew. Add herbs and spices to day had leftovers with pasta or on a jacket potato. Lisa made a big pot of it and next 48

Mains: Soups & Stews simmer gently for10mins.Stirin beans,ensurecasserole isheatedthroughand serve. and pepper.Returnpan togentleheatandstiruntilsaucethickens. Addvegetablesand little bylittle,250mlhot water.Sprinkleincrumbledstockcube,stir inpureeandsalt Remove panfromheat. Putonaheatproofboard.Stirinflourand mix‘tilblended.Add, soften theonionsuntil softbutnotbrown. Cut chickenorsausagesintobitesizedpieces andcookthrough.Heatoilgently Method: Choponionfinely.Prepareanyother vegetables. Optional ingredients:1thinlyslicedcarrotor pepper,100gmushrooms. small tinbakedbeans,25gplainflour,1tbsp tomatopuree,1onion. Ingredients: 250gsausagesorchicken,saltand pepper,1stockcubee.g.Oxo,tbspoil, Stephanie’s SausageandChickenCasserole healthy andeasytomake. adapted from wine andcookitallontopofthestovesavingmoneyfuel.Mytakethisrecipeis Extra tipfromShela:Imakethisbutadd3tablespoonsofsoysauceinsteadthe 1 houruntildumplingsaregolden. about. 10mins.PutintocasserolepotandputinovenatGasMark8or230°Cforabout as justenoughisneededtolowerdumplingsonvegsotheydonotsink.Simmerfor the stockpacket(butonlyuse1/2acube)andbeansorlentils.Donotoverfillwater and fry.Whenpartcooked,mixthestockwithwater,accordingtoinstructionson Next chopallveg,thenfryonionsuntilgolden.Addchoppedvegandfry.potatoes add abitmoreflour.Flattenslightlyandputtooneside. water. Oncethedoughisalump,dusthandswithflourandformintoballs.Iftoosticky, dry ingredientsandstiritwillstarttoformintoonelump.Thisstopsyouoveradding Make dumplingsbymixingsuet,flour,herbsandseasoning.Addwaterabitattimeto to season,watermix. with halfstockcubedissolvedifdesired.50gsuet,100gselfraisingflour,herbsandsalt until tender),1onion,halfaswede,2carrots,potatoes(cubed),parsnip,850mlwater Ingredients: oiltofryveg,1tinofbeansorlentils(1mugbrownredcooked Dumpling andLentilStew Recipe fromHopeChurchChefs. stirring occasionally.Seasontotaste. saucepan addenoughwatersoitcoverstheingredients.Heatgentlyfor10to15mins, Method: Chopupcornedbeef,choptinnedvegifwhole,mixallingredientsina of seasoning. Ingredients: tincornedbeef,bakedbeans,ofcarrots,potatoes,yourchoice Hope QuizCornedBeefStew heat through.Servewith(tinned)potatoes,riceorpasta. onion andgarlicinapan,addbeanstomatoes,cookedsausagesherbs Method: Putsausagesintheoven,ifraw,untilcooked,(takesabout15-20mins),fry 1 onion,2-3clovesgarlic,mixedherbs,oiltofry. Ingredients: 1pack/tinsausages,offrankfurters,bakedbeans,tomatoes, Chrissie’s SausageHotPot Mains: Soupsandstews thehappypear.ie thiswebsiteisagreatresourceforrecipesthatare 49

Mains: Soups & Stews Mains: Soups and stews and Soups Mains: Recipe from Stephanie Dyer. Ingredients: 4 rashers of bacon (rinded and diced), 1 small onion (chopped), 1 tbsp Ingredients: 4 rashers of bacon (rinded and diced), 1 small with 1 stock cube), salt and butter, 350g frozen peas, 600ml chicken or ham stock (made grated nutmeg. fresh ground pepper, 1 tbsp plain flour, 75ml milk, pinch of Method: Melt butter in saucepan, fry onion and 2 of the bacon rashers until onion is softened, not browned. Add peas and stock. Season. Bring to boil. Simmer for about. 10 minutes. Puree the soup. Stir the flour into the butter in a separate sauce pan. Stir the soup into flour mixture. Stir in milk until smooth. Fry remaining bacon until crisp. Drain on paper towel. Cook the soup for a further 2 minutes until thicker. Add nutmeg. Taste and adjust seasoning. Ladle into bowls. Sprinkle with crispy bacon bits. Recipe from Mary Hearne. Green Pea and Bacon Soup Serves 6-8 can be frozen for up to 3 months. Serves 6-8 can be frozen for up 2 red peppers, 1 red chilli (chopped, keep the seeds in if Ingredients: 200g red lentils, OR 1 and a half tins of tomatoes if not using fresh, you want it spicy), 4 fresh tomatoes pepper, oil to fry. stock cube, 1 onion, garlic, salt, indicated on the packet (e.g. rinse, soak, boil). Method: Prepare the lentils as in the oven until they are charred. Meanwhile Roast the peppers and fresh tomatoes a pan then add the chilli. Once the onions and chilli are fry off the onion and garlic in and season. Remove the skin from the charred browned, add the tinned tomatoes tomatoes up and add to the pot. peppers and dice them and the water and add to the pot. For the last 5-10 mins of Mix up a pint of stock in boiling soup. Allow to simmer so as the flavours can develop and boiling the lentils add them to season to taste again. the whole soup so as it has a smooth creamy Finally when cooled slightly blend consistency. added to the soup towards the end of cooking. Optional: Fresh herbs can be Recipe from Chris Stevens. Recipe from Chris Soup Pepper and Tomato Lentil, Red Mary’s Chris’s Spicy Carrot and Coriander Soup Soup Coriander and Carrot Spicy Chris’s 1 stock cube, handful oil to fry, 2 garlic cloves, 1-2 onions, 4 grated carrots, Ingredients: curry half tsp of madras 1 tsp sugar, but dry is fine), chopped (preferably fresh, coriander if wanted). (cayenne, dried herbs, pepper powder, the take a rough teaspoonful from of cream, knob of butter (or Optional: a splash margarine tub). stock cube Add the grated carrots. Dissolve and garlic until softened. Method: Fry onions for 20 and herbs and spices. Simmer to the pan, along with seasoning in water and add cream if needed if too thick. Add some or blend. Add any extra water mins then mash to finish and stir in. and a knob of butter 50

Mains: Soups & Stews