Читать онлайн книгу "How to Feed Your Family for £5 a Day"
How to Feed Your Family for ВЈ5 a Day
Bernadine Lawrence
This much loved kitchen classic has been fully updated with 50+ simple, delicious new recipes. Ideal for busy mums and kitchen novices, this handy little volume proves that you can still feed a family of four on just ВЈ5 a day if you shop with care and make nutritious ingredients the foundation of every meal.
Whether you’re looking for a quick dinner such as Lemon Honey Lamb Shoulder with Potatoes and Fresh Thyme or Autumnal Black-Eyed Bean Stew with Dumplings, an old-school classic like Bread and Butter Pudding, or a breakfast full of flavour and energy like Golden Apricot Granola, Bernadine caters for every taste and lifestyle.
Bernadine has had over two decades experience of cooking for a family on a budget, and knows what really works. Her recipes are child-friendly and she has a wealth of practical tips on how to stick to an incredible ВЈ35 groceries budget, use up leftovers and prevent food waste.
Complete with a weekly meal planner and a guide to show which fruit and vegetables are in season, Bernadine is an expert on creating tasty meals out of nothing that you will return to time and again.
No hard-to-find ingredients, no complicated recipes, just honest, wholesome food from a cook who understands families and really will save you money.
To me mam, Agnes, whose Apple and Cheddar Cheese Pie will always be an inspiration to me.
CONTENTS
TITLE PAGE (#ub5b1e586-4861-50ee-99ff-d9753960ad73)
DEDICATION (#u94b5125e-864c-5e21-94ea-94387da08856)
INTRODUCTION
MEASURING GUIDE
STORE CUPBOARD
TINNED FOOD (#ulink_7c148cef-7ac7-5b2f-826f-e3c064cb1518)
DRY FOOD (#ulink_9249acf0-8bd0-5b54-aeca-056e52099707)
SPICES / CONDIMENTS (#ulink_fb9c1f9a-ec6e-58e6-94d3-5f075a5da521)
JARS / BOTTLES (#ulink_607ee2f0-5c8a-500e-bab7-5b8e22ac2e62)
FRIDGE (#ulink_0f555403-41ec-5b3d-9cc6-f73eae04cd33)
HINTS, TIPS AND SUGGESTIONS
ON BUYING VEGETABLES (#ulink_68fc3625-3d6d-50a2-96d7-893b7b049983)
ON COOKING VEGETABLES (#ulink_26b705c3-5751-5213-9dde-ea1ece8e6680)
ON FAN OVENS (#ulink_2d56f080-af26-5649-94ae-241f7431f19c)
A NOTE ABOUT SHOPPING
TIPS FOR BUYING FOR ONE OR TWO
A TYPICAL WEEKLY SHOPPING LIST
BREAKFASTS
PERFECT CREAMY PORRIDGE (#ua7e11d7f-030b-5d70-a005-4feb2e76e09b)
TOASTED OATS WITH RAISINS, BANANAS AND STRAWBERRIES (#ulink_2c1c43cf-6d44-5419-901d-9cc08c8899c8)
GOLDEN APRICOT GRANOLA (#ulink_24ee35da-22b7-50f6-bdeb-d6d2a7bddb01)
PEANUT BUTTER AND DATE GRANOLA (#ulink_e5cf2a9f-7f68-522a-878f-f25ecd99094c)
POPCORN FOR BREAKFAST (#ulink_c748984e-3167-5a7a-a17c-90af5ba002a9)
FRUIT AND NUT BREAKFAST TRAIL MIX (#ulink_2f43804c-03f6-57f2-a6d1-f8a50aecf575)
HONEY POLENTA (#ulink_dc0c63dc-bac3-5cbd-8d32-125e6e502266)
BREAKFAST CORNCAKE STACK (#ulink_b263b2e0-3a62-53b2-b2c4-630d5a33d9ba)
GRILLED BANANA SPLIT (#ulink_078576bf-a712-56c9-8c7e-4d48c7cd1de5)
GOLDEN BANANA FRITTERS (#ulink_29752f7f-ad4b-5cf9-bebe-c0252e677ab3)
HEALTHY HONEY-YOGHURT SUNDAE (#ulink_85ba96a0-6df4-5d24-a35c-b52d0d1a4e76)
FRUITY PANCAKES (#ulink_7274c6ab-71cd-5f01-b37d-021e330f532a)
LIGHT MEALS AND SNACKS (#ulink_03231132-ace2-5782-bfec-349b3acfaa3d)
WARMING CHEESY RICE BAKE (#ulink_dcf073f4-27aa-5d77-8185-6505ce7b626f)
CRISPY POTATO FRITTERS (#ulink_a2285269-0d89-5a69-b529-a16b2ac8eb23)
SLICED POTATOES AND CRISPY BACON IN RICH WHITE SAUCE (#ulink_b77b9f69-db67-5479-bd7d-bdb54c5b3b19)
STUFFED POTATOES (#ulink_4c82a2c6-2007-55f7-b54b-1f7f59fef565)
CORN ON THE COB (#ulink_7f663741-ffe4-54b1-8723-6e2fa3dcfa19)
SPICY WINTER BEAN STEW (#ulink_3f3a1db4-93e0-5d6e-9f2e-e4ae21cc3103)
FILLED OMELETTES (#ulink_40b00ef9-de4d-5b23-97e3-6a000d473c49)
FARMHOUSE CHEESE AND POTATO CAKES (#ulink_6c2c9a3a-8462-5caf-857e-8b138dc003e3)
SCRAMBLED EGGS WITH SMOKED SALMON (#ulink_63b8c9e5-8003-506d-926b-f04bcb9742bb)
SAVOURY BREAD AND CHEESE PUDDING (#ulink_9742c96d-cca4-5623-9d16-9dcc6d57037f)
SAVOURY PANCAKES (#ulink_0d38923d-be1e-5249-855c-0b9fb3891041)
BAKED CHICKEN OR FLAKED FISH AND MUSHROOM PANCAKE CANNELLONI (#ulink_79718241-2e47-58a1-a682-624eb1149226)
SAUTÉED MUSHROOM, ONION AND BEANSPROUT PANCAKES (#ulink_c8ef56bb-404d-5ab4-b8fd-e030b65fbe30)
SWEETCORN AND CUP MUSHROOM PANCAKES (#ulink_acb7c3ed-ea34-51ee-ad23-dc4b452265c5)
CREAM CHEESE AND WILTED SPINACH PANCAKES (#litres_trial_promo)
TOAST AND SANDWICHES (#litres_trial_promo)
WELSH RAREBIT (#litres_trial_promo)
GOURMET SARDINES ON TOAST (#litres_trial_promo)
SANDWICH SUGGESTIONS (#litres_trial_promo)
SOUPS AND STOCK (#litres_trial_promo)
STOCK (#litres_trial_promo)
CHICKEN STOCK (#litres_trial_promo)
HAM STOCK (#litres_trial_promo)
TOMATO BOUILLON (#litres_trial_promo)
MULLIGATAWNY SOUP (#litres_trial_promo)
MINESTRONE (#litres_trial_promo)
HEARTY LEEK AND RED SPLIT LENTIL SOUP (#litres_trial_promo)
SPRING VEGETABLE SOUP (#litres_trial_promo)
CREAM OF CELERY SOUP (#litres_trial_promo)
CREAM OF MUSHROOM SOUP (#litres_trial_promo)
MACKEREL AND MUSHROOM CHOWDER (#litres_trial_promo)
ROAST CHICKEN AND CHUNKY VEGETABLE SOUP (#litres_trial_promo)
MAIN MEALS (#litres_trial_promo)
VEGETARIAN (#litres_trial_promo)
CHEESY SWEET POTATO AND BEAN BAKE (#litres_trial_promo)
LAYERED RED SPLIT LENTIL, SPINACH AND POTATO CASSEROLE (#litres_trial_promo)
HEALTHY BLACK-EYED BEANBURGERS (#litres_trial_promo)
AUTUMNAL BLACK-EYED BEAN STEW WITH DUMPLINGS (#litres_trial_promo)
CHEDDAR AND SAUTÉED ONION QUICHE (#litres_trial_promo)
ONE-POT PEA AND POTATO CURRY (#litres_trial_promo)
WHOLEMEAL CREAM CHEESE AND VINE TOMATO PIZZA (#litres_trial_promo)
SPAGHETTI NEAPOLITAN (#litres_trial_promo)
ROOT VEGETABLE PIE (#litres_trial_promo)
WILTED SPINACH, POTATO AND SWEETCORN PIE (#litres_trial_promo)
POTATO, CHEDDAR AND ONION TART WITH SPRING GREENS (#litres_trial_promo)
SAUTÉED ONION, TOMATO AND RED SPLIT LENTIL TART (#litres_trial_promo)
RUSTIC KIDNEY BEAN, GREEN PEPPER AND MUSHROOM GOULASH (#litres_trial_promo)
RED SPLIT LENTIL AND CHEESE LOAF (#litres_trial_promo)
SPINACH PASTIES WITH CREAM CHEESE AND MASH (#litres_trial_promo)
RED PEPPER RISOTTO (#litres_trial_promo)
TOFU STIR-FRY WITH BROCCOLI, CARROT AND GINGER (#litres_trial_promo)
SAUTÉED VEGETABLES (#litres_trial_promo)
FISH AND SEAFOOD (#litres_trial_promo)
MACKEREL IN ZESTY LEMON SAUCE (#litres_trial_promo)
CRISPY FISH FILLETS (#litres_trial_promo)
LAYERED FISH BAKE WITH A CRUNCHY PARMESAN TOPPING (#litres_trial_promo)
TRADITIONAL FISH AND SWEETCORN PIE (#litres_trial_promo)
MUSHROOM-STUFFED MACKEREL (#litres_trial_promo)
CRUNCHY OAT-COATED HERRING (#litres_trial_promo)
FRAGRANT COCONUT FISH (#litres_trial_promo)
HOMEMADE FISHCAKES (#litres_trial_promo)
SPICY BATTERED MACKEREL (#litres_trial_promo)
SWEET POTATO, CORIANDER AND CHILLI FISHCAKES (#litres_trial_promo)
BAKED MACKEREL WITH LEMON AND MUSTARD (#litres_trial_promo)
SPICY PRAWN RICE WITH FRIED TOMATOES (#litres_trial_promo)
CHILLI PRAWNS IN COCONUT CREAM (#litres_trial_promo)
FISH AND VEGETABLE STIR-FRY WITH DRY CIDER (#litres_trial_promo)
MEAT AND POULTRY (#litres_trial_promo)
HONEY-ROAST CHICKEN (#litres_trial_promo)
CARIBBEAN SPICED LAMB SHANKS (#litres_trial_promo)
SLOW-ROAST SHOULDER OF PORK WITH APPLE (#litres_trial_promo)
GRAVY (#litres_trial_promo)
SLOW BEEF AND ONION STEW (#litres_trial_promo)
KIDNEY AND BACON PILAFF (#litres_trial_promo)
MAMA’S PAN CHICKEN (#litres_trial_promo)
LEMON HONEY LAMB SHOULDER WITH POTATOES AND FRESH THYME (#litres_trial_promo)
STICKY SPARE RIB CHOPS (#litres_trial_promo)
CREOLE CORN-CRUST CHICKEN (#litres_trial_promo)
CHICKEN MACARONI (#litres_trial_promo)
PORK AND BEANS (#litres_trial_promo)
CHICKEN AND MUSHROOM CASSEROLE (#litres_trial_promo)
HAM AND MUSHROOM WHOLEWHEAT SPAGHETTI IN TOMATO SAUCE (#litres_trial_promo)
CHICKEN-FRIED RICE (#litres_trial_promo)
RICH CHICKEN AND MIXED VEGETABLE CURRY (#litres_trial_promo)
SLOW LAMB HOT POT (#litres_trial_promo)
CHICKEN AND SWEETCORN PIE (#litres_trial_promo)
LAMB BOLOGNESE (#litres_trial_promo)
LIVER AND BACON CASSEROLE (#litres_trial_promo)
STREAKY BACON AND POTATO PIE (#litres_trial_promo)
SALADS (#litres_trial_promo)
CRISP GREEN SALAD (#litres_trial_promo)
DECADENT WINTER SLAW (#litres_trial_promo)
VIBRANT CARROT, RAISIN AND RICE SALAD (#litres_trial_promo)
THE ORIGINAL POTATO SALAD (#litres_trial_promo)
SWEET POTATO SALAD WITH A LEMON HONEY DRESSING (#litres_trial_promo)
CRUNCHY RED BEAN AND GREEN PEPPER SALAD (#litres_trial_promo)
CURRIED RICE SALAD (#litres_trial_promo)
MARINATED MACKEREL WITH FRESH GREENS AND A ZINGY MUSTARD DRESSING (#litres_trial_promo)
CHICKEN AND SPRING ONION SALAD WITH A YOGHURT AND LIME DRESSING (#litres_trial_promo)
DESSERTS (#litres_trial_promo)
BREAD AND BUTTER PUDDING (#litres_trial_promo)
HONEY RICE PUDDING (#litres_trial_promo)
APPLE AND RHUBARB CRUMBLE (#litres_trial_promo)
APPLE AND BLACKBERRY PIE (#litres_trial_promo)
BAKED APPLES (#litres_trial_promo)
EVE’S PUDDING (#litres_trial_promo)
TREACLE TART (#litres_trial_promo)
WHOLEFRUIT CAKE (#litres_trial_promo)
BLACK TREACLE FLAPJACKS (#litres_trial_promo)
WHOLEMEAL SULTANA SCONES (#litres_trial_promo)
PEANUT BUTTER, OAT AND RAISIN COOKIES (#litres_trial_promo)
MAMA’S SWEET POTATO PIE (#litres_trial_promo)
POTATO CHEESECAKE (#litres_trial_promo)
BASIC ESSENTIALS (#litres_trial_promo)
BARGAIN BREAD (#litres_trial_promo)
HONEY-MILK TOAST (#litres_trial_promo)
HEIDI BREAKFAST (#litres_trial_promo)
RAISIN BREAD (#litres_trial_promo)
BERNIE’S EASY BREAD (#litres_trial_promo)
PASTRY (#litres_trial_promo)
WHOLEMEAL PASTRY (#litres_trial_promo)
WHOLEMEAL FLAN PASTRY (#litres_trial_promo)
CRUMBLY PASTRY (FOR PIES AND PASTIES) (#litres_trial_promo)
PIE CASE AND LID (#litres_trial_promo)
PASTIES (#litres_trial_promo)
SWEET WHOLEMEAL SHORTCRUST PASTRY (#litres_trial_promo)
BUTTER DUMPLINGS (#litres_trial_promo)
CHAPATIS OR FLATBREAD (#litres_trial_promo)
POLENTA PASTRY (#litres_trial_promo)
JACKET POTATOES (#litres_trial_promo)
ROAST POTATOES (#litres_trial_promo)
NEW POTATOES WITH DILL (#litres_trial_promo)
BUTTERY MASH (#litres_trial_promo)
CHUNKY OVEN CHIPS (#litres_trial_promo)
BROWN RICE (#litres_trial_promo)
PERFECT BROWN RICE (#litres_trial_promo)
RED KIDNEY BEANS (#litres_trial_promo)
BLACK-EYED BEANS (#litres_trial_promo)
RED SPLIT LENTILS (#litres_trial_promo)
BATTERS FOR PUDDINGS AND PANCAKES (#litres_trial_promo)
YORKSHIRE PUDDING (#litres_trial_promo)
PANCAKES (#litres_trial_promo)
COATING BATTER (#litres_trial_promo)
APPLE FRITTERS (#litres_trial_promo)
SAUCES (#litres_trial_promo)
BASIC BÉCHAMEL SOUP BASE (#litres_trial_promo)
BASIC BÉCHAMEL SAUCE (#litres_trial_promo)
CHEESE SAUCE (#litres_trial_promo)
PARSLEY SAUCE (#litres_trial_promo)
CREOLE BROWN SAUCE (#litres_trial_promo)
TOMATO SAUCE (#litres_trial_promo)
MINT SAUCE (#litres_trial_promo)
APPLE SAUCE (#litres_trial_promo)
EGG PREPARATIONS (#litres_trial_promo)
OMELETTE (#litres_trial_promo)
HOMEMADE YOGHURT (#litres_trial_promo)
CAST-IRON FRYING PAN WITH LID (#litres_trial_promo)
BERNIE’S GOOD BUDGET GUIDE (#litres_trial_promo)
BERNIE’S TOP SHOPPING TIPS (#litres_trial_promo)
A SEASON FOR EVERYTHING (#litres_trial_promo)
SEASONAL FOOD CALENDAR (#litres_trial_promo)
JANUARY (#litres_trial_promo)
FEBRUARY (#litres_trial_promo)
MARCH (#litres_trial_promo)
APRIL (#litres_trial_promo)
MAY (#litres_trial_promo)
JUNE (#litres_trial_promo)
JULY (#litres_trial_promo)
AUGUST (#litres_trial_promo)
SEPTEMBER (#litres_trial_promo)
OCTOBER (#litres_trial_promo)
NOVEMBER (#litres_trial_promo)
DECEMBER (#litres_trial_promo)
USES FOR LEFTOVER INGREDIENTS (#litres_trial_promo)
HEALTHY EATING GUIDE (#litres_trial_promo)
MORE TOP TIPS (#litres_trial_promo)
WEEKLY MEAL PLANNER (#litres_trial_promo)
WEEK ONE (#litres_trial_promo)
WEEK TWO (#litres_trial_promo)
WEEK THREE (#litres_trial_promo)
WEEK FOUR (#litres_trial_promo)
FOOTNOTES
LIST OF RECIPES
COPYRIGHT
ABOUT THE PUBLISHER
INTRODUCTION (#ua6ab6d18-6df2-5762-a309-a5ccaac6fffc)
�Ten years ago I had to dismiss my chauffeur and sell my Bentley after a failed business venture. Often it is the loss of a status symbol which causes shame and a feeling of worthlessness. But it can mean the start of a new venture in life, the beginning of self-discovery where you find you have to get your priorities sorted out and when hidden strengths and talents start to emerge out of necessity. Necessity is the mother of invention. Business failure can sometimes be a blessing in disguise.
I was used to spending £150 a week on food, drawing up outside restaurants, buying lots of take-aways and my bread from specialist food shops. After my income dropped dramatically I had to learn very quickly how to manage on a pittance. I was fearful of the future and dreaded those quarterly bills. I just did not see how I could possibly manage, and at first couldn’t — I was sinking quickly into debt and even running out of food at the end of the week.
In order to manage I allowed myself just £4 a day to feed my family and buy household goods. I started cooking and experimenting with ingredients, trying to reproduce many of the meals I had enjoyed in vegetarian restaurants, and found I could produce delicious meals which were nutritionally excellent and cost very little. So we were eating a superior diet at minimum cost, and as the number of my recipes grew we found we were actually eating better than before …’
Strange to think I wrote that back in 1991, and even stranger to go back all those years when I bought my first car – a 1950s Bentley MK VI, the most voluptuous car I’d ever seen.
So much has changed since then – the children have grown up, as children always do all too quickly before your eyes, and I am now a grandmother!
Mind you, I don’t feel it and am grateful to be fit enough to run around and play boisterous games with my grandchildren, which I put down to my good diet and genes. I’ve always been fascinated by the nutrients nature has provided to help us stay healthy and youthful and which you can easily find at your local greengrocer.
There’s a Victorian saying, �The healthiest feast costs the least!’, and it still rings true today. In order to stay within budget, it’s necessary to eat less red meat and more beans and pulses, which turns out to be healthier anyway. I know it’s incredible but after all these years, it’s still possible to feed a family of four a healthy diet for just £5 a day. This is because, fortunately, the cost of its staple ingredients – wholegrains, beans, pulses and chicken – has not risen sharply, and let’s pray it continues to stay that way in the face of rising food prices and increasing global food insecurity.
One key approach that can help you stay within budget is to plan meals as a weekly whole, rather than on a daily basis, so a week’s worth of meals can be made from one main ingredient. For example, a pot roast can become sandwiches, pies, stews, stir-fries and soups. Another, of course, is eating seasonal produce, which tends to be cheaper and fresher than produce bought out of season.
In order to keep within budget, I try not to waste food or throw it away, and turn leftover ingredients into meals. �Wilful waste makes woeful want’ after all, and food waste is a major global issue.
This updated edition of How to Feed Your Family for £5 a Day is even better than before, and not just because of the new, mouthwatering and simple-to-follow recipes. More than that, these recipes are based on a diet which is sustainable – better for the planet, better for the body and better for the purse, and they all use ingredients that are a cinch to get hold of.
Also included to help you avoid overspending is my Good Budget Guide, which includes Top Shopping Tips, a Seasonal Food Calendar, Uses for Leftover Ingredients and tried-and-tested advice to show you how to eat better and save money.
MEASURING GUIDE (#ua6ab6d18-6df2-5762-a309-a5ccaac6fffc)
The most accurate way of measuring with a spoon is to use level measures; that is, level off the top of the spoon with a knife. (A heaped spoon can contain anything from two to four times as much as a level spoon.)
Spoon Measurements
1 teaspoon = 5ml
2 teaspoons = 10ml/1 dessertspoon
3 teaspoons = 15ml/1 tablespoon
1 tablespoon = 15ml
1 level tablespoon sugar = 28g
1 heaped tablespoon flour = 28g
(#ua6ab6d18-6df2-5762-a309-a5ccaac6fffc)
With a well-stocked store cupboard you can knock up a quick meal at any time with just leftover ingredients. It’s like having a meal for nothing!
Tinned Food (#ulink_12de5b65-9514-53f2-a5a3-e8fd76051f15)
Fish
Tuna, sardines, salmon and mackerel are all rich in Omega 3 and 6. Great for tuna pasta, sardines on toast, fish cakes and salmon salad.
Beans
As well as baked beans, try red kidney beans for quick chilli con carne, butter beans in casseroles and chickpeas in curries and fresh houmous.
Tomatoes
Plum tomatoes, chopped and unchopped, are perfect for tomato-based sauces, pizza toppings, salsa, bolognese sauce and Neapolitan sauce.
Tomato purГ©e
This is wonderful used in pizza toppings, tomato sauces, soups and casseroles.
Sweetcorn
Natural sweetcorn with only water added is perfect in pasta, salads or soups, or with tuna and mayonnaise in sandwiches or jacket potatoes.
Dry Food (#ulink_a0d576b9-4db2-5ce7-84f7-1d27d43df491)
Flour
Plain wholemeal flour is great for bread, pastry, crumble toppings and pancakes. Plain white flour can be used for sauces, cakes and for mixing with wholemeal flour.
Beans
Red kidney beans work well in chillies and salads. Black-eyed beans complement rice and peas. Butter beans are delicious in curries and stews. Mung beans are perfect in soups and for making home-sprouted beans.
Pulses
Green lentils/brown lentils taste great in pies, stews, curries, loaves and burgers. Red split lentils are so versatile and can be used in flans, pies, soups, stews, curries, loaves and burgers.
Sugar
Soft light brown sugar is best for cakes and crumble toppings.
Rice
Brown rice is packed with B vitamins and fibre.
Pasta
Wholewheat pasta is more nutritious than white pasta, and great for a quick meal.
Popcorn
Fast, healthy and delicious, popcorn is a great treat for kids.
Dried fruit
Raisins, currants, sultanas, apricots – add them to muesli, cakes and biscuits.
Spices / Condiments (#ulink_50a83d4e-79ae-59c7-a828-70f3ec07e84f)
Dried yeast to make your own bread.
Baking powder for cakes and biscuits.
Curry powder to make your own vegetable, fish, chicken or meat curries. Use in marinades and sauces.
Dried chillies are handy for spicing up meals.
Turmeric gives food a lovely flavour and yellow colour, and complements chicken.
Paprika is great in sauces, stews and marinades, and complements other spices.
Whole black peppercorns for freshly ground black pepper.
Coarse sea salt enhances flavours.
Nutmeg, whole cloves, cinnamon and ginger go well with sweet or savoury food.
Dried herbs such as parsley, sage, mint, basil and dill, for flavouring food with ease.
Jars / Bottles (#ulink_899607ee-16ac-5347-83f9-8726e084426a)
Honey is great with pancakes, yoghurt, muesli, marinades, cakes and sauces.
Wholefruit jam – try it with pancakes and ice cream.
Peanut butter – try it with banana on toasted wholemeal butties, in satay sauce, stir-fries, smoothies, biscuits and crumble toppings.
Marmite or Vegemite are both great for making stocks, go nicely with tomato purГ©e, work well in soups, casseroles, stews, curries, sauces, marinades and bastes, and (last but not least) are great on toast.
English mustard is delicious in dressings and marinades, and with roast meat and grills.
Olive oil – sauté or roast vegetables in olive oil and then add the oil to salad dressings and marinades.
Sunflower oil is lovely and light, perfect for cooking with, and for using in salad dressings and flan pastry.
Vinegar – malt, cider, wine and balsamic are all good in dressings, sauces and marinades.
Soy sauce is handy for seasoning stir-fries, stews, casseroles, soups and marinades.
Ketchup can be used to make delicious sauces and marinades, and children love it.
Salad cream – children love it on salad, especially with cucumber, or blended with tinned tuna or salmon for sandwich fillings and pasta dishes.
Fridge (#ulink_d26cb843-524b-52f7-975a-04ee4af0ee45)
Meat
Keep raw meat, poultry or chicken well wrapped and in the bottom part of the fridge where it is coolest.
Milk
Full-fat organic milk is rich in Omega 3. Soy milk is a good alternative.
Margarine
Sunflower margarine is high in polyunsaturates and is good in crumbles.
Cheese
Cheddar is handy for pizzas, quiches, flans, baked potatoes and pasta dishes.
Yoghurt
Natural and Greek yoghurt are both great in dressings, marinades, sauces and muesli.
Eggs
Use free-range whenever possible, especially for quiches, omelettes, stir-fries, cakes and Yorkshire puddings.
Salad
Lettuce, cucumber, tomatoes, spring onions and mushrooms, to garnish.
Vegetables
Carrots, broccoli, spinach, cauliflower and leeks are good for quick meals.
Fruit
Apples, pears, lemons and limes are delicious in fruit salads, dressings and puddings.
HINTS, TIPS & SUGGESTIONS (#ulink_d26cb843-524b-52f7-975a-04ee4af0ee45)
On buying vegetables (#ulink_0bb6b94a-4c9f-5f22-9d84-10a0ff03a963)
When buying vegetables, see that the green ones are crisp and a fresh green colour, not yellow. Root vegetables should be firm and not coarse. Tomatoes should be firm and red, but if bought a little green can be ripened in a dark drawer. Potatoes should be firm and have no shoots. Lettuce and other salad vegetables should be crisp, not limp.
On cooking vegetables (#ulink_f2928636-ae5c-521c-92ca-54c5cf2ff0fc)
Most vegetables should be cooked in a small amount of water and covered while cooking. When cooking frozen peas add 1 tablespoon of cold water to 500g peas with a knob of butter and a pinch of salt. Double the amount of water when cooking fresh peas. Cover the peas and cook on a very low heat, stirring occasionally, for about 5–10 minutes.
Greens can be shredded and cooked with 4 tablespoons of water for 500g, a knob of butter and a pinch of salt. Cook until just tender but not soggy.
Spinach should not be shredded but covered and cooked with a drop of water and a knob of butter and seasoned to taste with salt and pepper. Cook on a low heat for 3–5 minutes.
Once the vegetables are cooked, drain them and save the liquid for stocks and soups.
On fan ovens (#ulink_8bff5771-c1ea-5a14-89fd-b583c3e604ca)
If the recipe you are following involves oven cooking and you have a fan oven, reduce the oven temperature by 20В°C (68В°F).
A NOTE ABOUT SHOPPING (#ulink_8bff5771-c1ea-5a14-89fd-b583c3e604ca)
An important tip to remember is to keep a �shopping purse’, that is, a purse used strictly for your weekly groceries. Say you want to allow yourself £33 for the week, put that amount in your purse at the beginning of the week. That way you can easily tell if you are keeping within budget.
Should you overshoot your weekly target in the beginning, this need not mean a failure to budget successfully; your weekly budget will gradually balance out.
A good way to keep within budget is to use up any ingredients you may already have in. This method is particularly useful towards the end of the week when you can use up ingredients in soups and stews.
TIPS FOR BUYING FOR
OR
(#ulink_8bff5771-c1ea-5a14-89fd-b583c3e604ca)
Obviously single people and couples can make great use of this book.
Most of the ingredients in the recipes can be divided more or less by two, and surpluses can be chilled or frozen for future use.
It is not advisable to buy large quantities of highly perishable foods. These should be bought daily or every other day.
A TYPICAL WEEKLY SHOPPING LIST (#ulink_83f500c8-a8b9-5ef8-a023-6ab9ab5a4533)
1 small roasting chicken
2 Г— 1.5kg plain wholemeal flour
1.5kg plain white flour
2 large tins of baked beans
2 Г— 400g tins of tomatoes
1kg porridge oats
500g raisins
500g red split lentils
500g wholewheat spaghetti
500g black-eyed beans
2 Г— 500g sunflower margarine
1 litre sunflower oil
2 tins of tuna
1 jar Marmite or Vegemite
115g houmous
700g Cheddar cheese
2 mackerel
900g frozen peas
5 litres milk
12 eggs
500g lean minced beef
5kg potatoes
1 small red cabbage
900g onions
450g carrots
1 head of broccoli
1 green pepper
garlic
120g mushrooms
1 cucumber
4 lemons
3 lettuces
600g tomatoes
1 bunch of bananas
900g apples
450g pears
12 oranges
BREAKFASTS (#ulink_83f500c8-a8b9-5ef8-a023-6ab9ab5a4533)
Perfect Creamy Porridge (#ulink_83f500c8-a8b9-5ef8-a023-6ab9ab5a4533)
Feeds 4
115g porridge oats
850ml milk (whole, skimmed or soy)
4 tsp soft light brown sugar, for sprinkling
1 tsp ground cinnamon, for sprinkling
Method
1 Bring the oats and milk to the boil in a large saucepan, stirring with a wooden spoon. Reduce the heat and simmer for 3–5 minutes, stirring continually, until creamy.
2В Serve sprinkled with the sugar and ground cinnamon.
– ALTERNATIVELY –
Be indulgent and cook with a knob of butter or add cream.
Simmer with chopped banana and raisins.
Top with stewed fruit – try apples, pears, plums or rhubarb.
Top with fresh berries, grated apple, sliced strawberries or prunes.
For a crunchy topping, add roasted sunflower seeds or chopped walnuts.
Chocolate Porridge
Add 2 tablespoons of cocoa powder or 100g of Fairtrade chocolate to the milk and sweeten to taste.
Toasted Oats with Raisins, Bananas and Strawberries (#ulink_02ad4232-1e62-5184-8ba8-9a1b997f89d9)
Feeds 4. Serve with milk or yoghurt
200g rolled oats
100g raisins
2 bananas, sliced
50g strawberries, sliced
caster sugar, for sprinkling, or runny honey, for drizzling
Method
1 Toast the oats in a large frying pan over a high heat for 3–5 minutes until browned.
2В Mix the toasted oats, raisins, bananas and strawberries in a large bowl then divide into 4 bowls and sprinkle each with sugar or drizzle with honey, as desired.
– ALTERNATIVELY –
Add different fruits according to what is in season, such as blackberries, mulberries or grated apple, or chopped nuts, dates and prunes.
Golden Apricot Granola (#ulink_fc657f00-7e03-5e3c-ab4f-3b18a7ab4fa3)
Feeds 6–8. Serve with fruit and milk or yoghurt
2 tbsp runny honey
2 tbsp soft light brown sugar
juice of half a lemon
100ml sunflower oil
300g large rolled oats
55g sunflower seeds
55g chopped hazelnuts
4 tbsp sesame seeds
55g sultanas
55g dried apricots, chopped
pinch of salt
Method
1В Preheat the oven to 150В°C (300В°F), Gas 2. Place the honey, sugar and lemon juice in a large bowl and blend.
2В Gradually mix in the sunflower oil and then the dry ingredients until they are all coated.
3В Spread the mixture into 2 baking trays lined with baking paper.
4 Bake in the oven, stirring frequently, for 45–60 minutes until golden and crispy.
5В Remove the trays from the oven and allow the mixture to cool for about 40 minutes. When cool, break into lumps and store in an airtight container until ready to serve.
Peanut Butter and Date Granola (#ulink_0d6ac9fc-1650-5edc-b0d5-51ff4607f071)
Feeds 4. Serve with fruit and milk or yoghurt
4 tbsp runny honey
100ml sunflower oil
115g crunchy peanut butter
300g large rolled oats
55g seedless raisins
55g chopped dates
Method
1В Preheat the oven to 150В°C (300В°F), Gas 2. Place the honey, sunflower oil and peanut butter in a large pan and warm over a low heat until the peanut butter has just melted and all the ingredients are starting to blend, then remove from the heat.
2В Add the dry ingredients and mix until fully coated.
3В Spread the mixture into 2 baking trays lined with baking paper.
4 Bake in the oven, stirring frequently, for 45–60 minutes until golden and crispy.
5В Remove the trays from the oven and allow the mixture to cool for about 40 minutes. When cool, break into lumps and store in an airtight container until ready to serve.
Popcorn for Breakfast (#ulink_418cbfbb-0d31-5752-9ddc-f6f37e196538)
Feeds 4–6. A cheaper and healthier alternative to puffed rice or wheat breakfast cereals, popcorn contains no preservatives, sugar or salt (until you put it in there yourself)
3 tbsp sunflower oil
3 tbsp popping corn
570ml milk
4 tsp soft light brown sugar or 1 tbsp runny honey
Method
1 Heat the oil in a large pan over a high heat for 1–2 minutes until just starting to spit. Add the popping corn and cover the pan with a tight-fitting lid, then reduce the heat. The corn will start to pop as it cooks.
2 When the popping sounds slow down to about 3–4 seconds apart, the popcorn is ready.
3В Divide into bowls, add milk and sweeten to taste with sugar or honey.
Fruit and Nut Breakfast Trail Mix (#ulink_6784a382-1cb2-531f-8ab7-a8355eafc450)
Feeds 6–8. Serve with milk or yoghurt if preferred
60g popped popcorn
140g raisins
2 tbsp sunflower seeds
2–3 tbsp runny honey
3 tbsp crunchy peanut butter
1 tbsp tahini
2–3 tbsp sunflower oil
Method
1В Put the popcorn, raisins and sunflower seeds in a large bowl and set aside.
2В Melt the honey, peanut butter, tahini and oil in a saucepan over a medium heat, stirring with a wooden spoon.
3В Add the mixture to the popcorn, raisins and sunflower seeds. Mix well and serve. Great for snacks, too.
Honey Polenta (#ulink_9146bd2a-5ff7-549f-bbf5-741e724610e9)
Feeds 4. Serve with butter, jam or cottage cheese. Also works well with fruit and spices such as cinnamon or nutmeg
1 litre milk
115g fine polenta
1 tbsp runny honey or brown sugar, to taste
Method
1В In a large saucepan, stir the milk gradually into the polenta with a wooden spoon.
2В Bring to the boil, then reduce the heat and simmer gently for 10 minutes, stirring constantly.
3В Sweeten to taste with the honey or brown sugar and serve.
– ALTERNATIVELY –
For a thicker, more pudding-like consistency, use only 850ml of milk.
Breakfast Corncake Stack (#ulink_6db36ad4-87b8-5d89-86ab-f9b6b0177173)
Makes 16 corncakes. Serve with cottage cheese and honey or sliced peaches and crГЁme fraГ®che
2 eggs
300ml milk
115g fine polenta
pinch of salt
1–2 tbsp melted butter or sunflower oil
Method
1В In a large bowl, beat the eggs well with a fork. Gradually add the milk, polenta and salt until you have a batter the consistency of double cream.
2В Heat the butter or oil in a large frying pan and drop the batter by spoonfuls into the hot pan.
3 Fry for 2–3 minutes, turning once, until golden brown.
Grilled Banana Split (#ulink_c3f27168-32cc-5ae8-9a4b-fd3f1b4851a6)
Feeds 4. A healthy alternative to the cream-filled classic
4 bananas
dollop of jam or honey
chopped nuts, for sprinkling
2 tbsp yoghurt
Method
1В Make a slit in each banana skin from end to end. Place under the grill at a medium heat for 10 minutes.
2В Split open the skins and serve the bananas in their peel with jam or honey, a sprinkling of chopped nuts and yoghurt.
Golden Banana Fritters (#ulink_eecfd787-2baa-5ae6-b74e-6999267749bd)
Feeds 4
1–2 tbsp sunflower oil
4 bananas, peeled and chopped into 3 pieces each
400ml of Coating Batter (#litres_trial_promo)
1–2 tbsp runny honey or maple syrup
Method
1В Heat the oil in a large frying pan until hot, then dip each piece of banana in the coating batter.
2 Fry in the pan for 2–3 minutes, turning with a spatula, until golden brown.
3В Drain on kitchen paper and serve hot, drizzled with honey or maple syrup.
Healthy Honey-Yoghurt Sundae (#ulink_57d2bbbd-61ad-5d57-b38e-c0f9fa7e997d)
Feeds 4. Great for using up overripe fruit
300g yoghurt
1 tbsp runny honey
1 tbsp currants, raisins or sultanas
1 tbsp porridge oats
150g ripe strawberries
Method
1В Mix together all the ingredients and serve.
– ALTERNATIVELY –
Try with bananas, peaches or seedless grapes.
Fruity Pancakes (#ulink_db4ebefc-a476-554b-902c-71b418fb0f44)
Feeds 4
a stack of 8 Pancakes (#litres_trial_promo)
an assortment of sliced fruit to fill them with
These are some of my favourites:
Honey, lemon juice and banana
Strawberries and cream
Peaches, honey and yoghurt
Raspberry purГ©e
LIGHT MEALS AND SNACKS (#ulink_d1070b4e-e22e-5b4a-ad0b-67029d2c2d3b)
Warming Cheesy Rice Bake (#ulink_d9808dc8-f638-5d60-bf8d-98489f74bde7)
Feeds 4
You will need an ovenproof pie dish approximately 14 Г— 18cm
350g cooked rice (140g uncooked rice cooked according to packet instructions)
225g strong Cheddar, grated
150ml milk or stock made from boiled water mixed with 1 tbsp Marmite or Vegemite
30–60g butter or margarine
sea salt and freshly ground black pepper
Method
1 Preheat the oven to 170°C (325°F), Gas 3. Layer the cooked rice and the grated cheese in the pie dish (starting and ending with rice), lightly seasoning with salt and pepper and adding a little milk or stock to each layer as you go. Feel free at this stage to add any cooked beans, vegetables, meat or fish – this is a chance to use up perfectly good leftovers.
2 Dot with knobs of butter and bake for 20–30 minutes until golden brown.
Crispy Potato Fritters (#ulink_a1c0d86a-9681-502f-a33f-7ee45ca390f7)
Makes 16–18. Feeds 4
900g potatoes, mashed (for a reminder of how to make mashed potato, see Buttery Mash (#litres_trial_promo) but don’t add butter or seasoning)
2 tbsp breadcrumbs
5 eggs
2 tsp tomato purГ©e
3 garlic cloves, crushed and finely chopped
3–4 tbsp vegetable oil
sea salt and freshly ground black pepper
Method
1В Mix together all the ingredients except the oil and season with salt and pepper.
2В Heat the oil in a large frying pan and when hot, drop tablespoons of the mixture into the pan and cook until brown on both sides, turning once.
Sliced Potatoes and Crispy Bacon in Rich White Sauce (#ulink_4204742b-8742-59a8-82db-230157045cc3)
Feeds 4
900g potatoes, scrubbed or peeled, as preferred
2 tbsp vegetable oil
55–85g streaky bacon, cubed
1 large onion, finely chopped
2 level tbsp plain white flour
570ml milk
a little freshly grated nutmeg
sea salt and freshly ground black pepper
Method
1В Cut the potatoes in half and place in a large saucepan. Cover in cold water and bring to the boil, then reduce the heat and simmer gently for about 15 minutes until tender. Cut one of the larger pieces in half to check it is cooked through.
2 While the potatoes are boiling, heat the oil in a large pan. Add the bacon and fry for 3–5 minutes over a medium heat. Add the onion, stir and continue to cook for another 3–5 minutes until the onion is golden.
3В Sprinkle over the flour and gradually add the milk. Stir well, grate in some nutmeg to taste, and simmer gently for 5 minutes.
4 Drain and cut the potatoes into 2–3cm thick slices while they are still hot.
5 Season the potatoes with salt and pepper then add to the sauce. Stir and simmer together for 5–10 minutes. Serve immediately.
Stuffed Potatoes (#ulink_6eb581a6-c26a-57d6-b5d3-0d59baf9d1b8)
Feeds 4
4 medium-size baked potatoes (see steps 1–2 of Jacket Potatoes)
60g butter
sea salt and freshly ground black pepper
Method
1В Split the baked potatoes in half and scoop the cooked potato out of the skins and into a bowl. Season with salt and pepper and combine with the butter until golden.
2В Fill the skins with the potato mixture.
– ALTERNATIVELY –
If preferred, add any of these fillings to the mixture before replacing in the skins:
200g Cheddar cheese, grated
400g tin of red kidney beans, drained; 100g Cheddar cheese, grated; 1 tbsp tomato purГ©e
100g Cheddar cheese, grated; 100g bacon, chopped and fried
Cooked kipper fillets (you can find boil-in-the-bag kippers in most major supermarkets); melted butter; juice of half a lemon; ½–1 tsp chilli flakes
2 tins of tuna, drained; 2 tbsp Greek yoghurt
200g cream cheese; 70g smoked salmon pieces
Corn on the Cob (#ulink_8fdb86fb-3f09-528a-b087-baa0b53362bc)
Feeds 4
4 sweetcorn cobs
4 knobs of butter
sea salt and freshly ground black pepper
Method
1 If you’re using corn in silks, shuck the corn by removing the leafy wrapping and the thready corn silks and wash the cobs.
2 Drop in boiling water and cook for 10–15 minutes. Alternatively, boil in milk and water using ordinary or powdered milk. This makes the corn slightly sweeter.
3В Serve hot with butter, salt and pepper.
– ALTERNATIVELY –
Baked Corn on the Cob
For corn cobs in husks
1 If you’re able to get hold of corn on the cob still in its husk, keep the leaves on to retain moisture and bake for 15–20 minutes in a preheated oven at 180°C (350°F), Gas 4. When the outer leaves are beginning to turn brown, it’s ready.
2В Peel back the husks or just pull them off. Pull the silks off the end and serve.
For corn cobs not in husks
If you aren’t able to get hold of corn in husks, just wrap the cobs individually in foil, twisting the ends, and bake in a preheated oven for 25 minutes at 200°C (400°F), Gas 6.
Tip
To remove corn kernels (cooked or raw) from the cob, stand the corn upright in a wide bowl and, holding the upper end, cut downwards along the cob. Perfect for soups, salads and pies.
Spicy Winter Bean Stew (#ulink_f8042bb0-6824-5998-b2bf-5e57e73a5b8d)
Feeds 4. Delicious with Corn on the Cob (#ulink_7f663741-ffe4-54b1-8723-6e2fa3dcfa19)
2 tbsp vegetable oil
1–2 onions, sliced
1–2 garlic cloves, crushed
400g tin of red kidney beans, with their water
400g tin of chopped tomatoes
1 tbsp soy sauce
1 tsp Marmite or Vegemite
1 tbsp tomato purГ©e
ВЅ tsp chilli flakes
sea salt and freshly ground black pepper
Method
1В Heat the oil in a large pan and fry the onions and garlic until soft.
2 Add the rest of the ingredients and simmer, stirring occasionally, for 15–20 minutes.
Filled Omelettes (#ulink_a8ed9e7a-341c-5529-a518-cdbc788acb42)
Feeds 4. Makes 1 large omelette.
Method
1В Choose and prepare one of the fillings from the following suggestions for your omelette, or invent your own.
2 Follow steps 1–3 of the basic Omelette (#litres_trial_promo) recipe, then add the filling.
3 Wait a few seconds for the mixture to set slightly, then draw the edges into the centre so the uncooked egg can run into the space. Leave to cook for 3–5 minutes on a medium heat until soft or set.
4В Serve flat or fold over a third of your omelette into the centre, then fold over the opposite third. Turn out onto a warm plate.
Chinese omelette
Stir-fry 4 small sliced onions with 60g of beansprouts in a large frying pan for 5–10 minutes. Add 150g of diced or shredded ham or leftover roast chicken with 1 tablespoon of soy sauce and season to taste with salt and black pepper, then stir-fry for a further 5 minutes.
Crispy bacon and potato omelette
Boil 3 medium potatoes for 15 minutes until tender and fry 1 or 2 rashers of bacon for 2–5 minutes until crisp. Dice both. Leave the omelette to cook until soft on top, then turn the omelette over with a spatula and brown the other side. Serve flat.
Cheese omelette
Use 60g of grated or diced cheese – Cheddar, goat’s cheese, Emmental and Manchego all work well. Cook the omelette until set, fold in thirds and serve.
Ham and onion omelette
Fry 50g of chopped ham and 1 small finely chopped onion for 5 minutes until soft. Cook the omelette until set.
Omelette with sautГ©ed mushrooms
Fry 50g of sliced button or chestnut mushrooms in a knob of butter, and add just before the omelette sets.
Omelette aux fines herbs
Add 1 tablespoon of finely chopped herbs, such as parsley and chives, or 1 teaspoon of dried mixed herbs.
Prawn omelette
Pan-fry 50g of pre-cooked prawns or shrimps for 2 minutes, then add to the omelette before folding. Remember to defrost pre-cooked frozen prawns completely before cooking by wrapping in cling film and placing in a sink of cold water for about an hour.
Omelette with flaked fish
Use 50g cooked, flaked fish, fresh or tinned – salmon, tuna and mackerel all work well, depending on your personal preference. Add to the omelette just before folding.
Farmhouse Cheese and Potato Cakes (#ulink_28f7485b-5e2b-55ae-82f3-bc0f2c74029e)
Makes 12–16. Feeds 4 as a snack or as part of a main meal
500g potatoes, mashed with butter (for a reminder of how to make mashed potato, see Buttery Mash (#litres_trial_promo))
200g grated Cheddar cheese
1 tsp chopped chives
2 eggs, beaten
plain white flour, for dusting
2 tbsp breadcrumbs, spread out on a plate
sea salt and freshly ground black pepper
Method
1В Preheat the oven to 190В°C (375В°F), Gas 5. Set aside a little of the beaten egg for brushing.
2В Place the potatoes, cheese, chives and the remaining beaten egg in a large bowl, season with salt and pepper and then mix to form a dough.
3 Turn out onto a lightly floured surface and roll into a wide sausage shape. Cut the sausage of dough into 12–16 small slices and shape into cakes.
4В Brush with the beaten egg you set aside earlier, and then roll the cakes in the breadcrumbs until evenly coated on all sides. These cakes can be refrigerated until ready to cook.
5 Place in a roasting tin and bake in the oven for 20–30 minutes, or alternatively fry in vegetable or sunflower oil on both sides until golden.
Scrambled Eggs with Smoked Salmon (#ulink_54a92d55-b589-56ad-916b-1e590297f8dc)
Feeds 4
30g butter
6 eggs
1 tsp milk
1 tsp salt
60g smoked salmon pieces
sea salt and freshly ground black pepper
Method
1В See Scrambled Eggs (#litres_trial_promo) but just before the eggs have set add the salmon and continue to stir until fluffy.
Savoury Bread and Cheese Pudding (#ulink_782ff777-ec4e-522e-8255-c2593669dbf0)
Feeds 4–6. A delicious way to use up stale bread, and perfect comfort food
You will need a 20 Г— 25cm shallow ovenproof dish
12 slices of wholemeal bread, buttered
225g cheese, grated (I find strong Cheddar does the trick)
3 eggs
425ml milk
1 tsp mustard
15g butter or margarine
sea salt and freshly ground black pepper
Method
1В Preheat the oven to 180В°C (350В°F), Gas 4. Alternate layers of bread and cheese, starting with bread and ending with cheese, in the ovenproof dish.
2 Beat the eggs, milk, mustard and seasoning together and pour over the bread and cheese. Ideally, let stand for 1–1½ hours.
3В Dot the top with knobs of butter or margarine and bake in the oven for 20 minutes until golden brown. Serve with salad.
SAVOURY PANCAKES (#ulink_2abb64da-8872-54d2-8120-98f2e24cb785)
Baked Chicken or Flaked Fish and Mushroom Pancake Cannelloni (#ulink_1c09f51b-5b28-5fe8-b8f2-48a13ba01d51)
Fills 4–6 pancakes
You will need a 30 Г— 35cm baking dish
150g cooked chicken, shredded, or 150g cooked white fish fillets such as cod, haddock, coley or plaice, flaked
300ml Basic BГ©chamel Sauce (#litres_trial_promo)
55g button or chestnut mushrooms, sautГ©ed in a knob of butter
a stack of 4–6 Pancakes (#litres_trial_promo)
sea salt and freshly ground black pepper
Method
1В Preheat the oven to 180В°C (350В°F), Gas 4 and grease your baking dish. Combine the chicken or fish with the sauce and the mushrooms, and season with salt and pepper.
2В Fill each pancake with 1 tablespoon of the mixture and roll each one up.
3В Lay them side by side in the baking dish and bake for 15 minutes.
SautГ©ed Mushroom, Onion and Beansprout Pancakes (#ulink_7db72f2f-7abe-59af-964a-dc02ed63bf7a)
Fills 4–6 pancakes
55g cup mushrooms, sliced
1 onion, sliced
115g beansprouts, chopped
1–2 tbsp vegetable oil
1 tbsp soy sauce
a stack of 4–6 Pancakes (#litres_trial_promo)
freshly ground black pepper
Method
1В SautГ© the vegetables in a little oil for 10 minutes.
2В Add the soy sauce, season with black pepper and divide the mixture between your pancakes. Roll and serve.
Sweetcorn and Cup Mushroom Pancakes (#ulink_75dd4a15-88e1-5f74-8917-cbb9624ba09d)
Fills 4–6 pancakes
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