5 a day on a £1 a day

One of the questions we get asked when people first join the facebook group is how it’s possible to eat 5-a-day on £1.  Rachel came up with the following list, which is a handy to guide to what constitutes a portion of fruit/veg, over and above the obvious.

“An adult portion of Fruit and Veg is classed as 80g (or 30g of dried fruit). Beans and Fruit Juice also count (but can only be counted as 1). Based on current Tesco Value prices all these are less than 10p a portion…

80g Baked Beans = 5p
30g Sultanas = 5p
80g Carrots = 5p
80g Onion = 6p
80g Kidney Beans = 6p
Tbsp Tomato Puree = 6p
80g Chickpeas = 8p
80g Frozen Peas = 8p
80g Beetroot = 9p
80g Sweetcorn 9p
150 ml Fruit Juice (Orange, Apple, Grapefruit) = 10p”

So now you know 🙂 Which are your favourite bargain veg?

— Farn ❤

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Channa Masala – 31p-35p per serving

15Adapted from this recipe, I used half portions and omited the things I didn’t have in my store cupboard. Other than the fresh onion and the garlic, everything in this was dried/canned and so it’s the ideal thing to make if you’re short on time, or the cupboard is bare.

As usual, prices are for Tesco via MySupermarket. For this super-tasty curry for three, you need:

1 tablespoon vegetable oil – 2p (or free if you’ve had something preserved in oil, and use the oil from that)
1 medium onion – 16p
1 clove garlic – 4p
1 teaspoon ground coriander – 3p
1 teaspoon cumin – 1p (available in the Value range)
1/4teaspoon cayenne pepper – 1p
1 teaspoon ground turmeric – 1p
1 can Value chopped tomatoes – 34p
1/2 cup water 
1 can of chick peas – 39p for a single can, or 25p using the 4 for £1 offer on ‘East End Chick Peas’, found in the world food aisle
1 teaspoon paprika – 3p
1 teaspoon garam masala – 3p

2 tbsp natural yogurt – optional

Total: £1.07 using the 39p can of chick peas, making this 36p per serving
OR 93p using the 25p can of chick peas, making the total per head 31p.

  1. Heat oil in a large skillet.
  2. Soften the onion and garlic.
  3. Add your spices.
  4. Stir for a few seconds.
  5. Add the chickpeas and tomatoes.
  6. Add a cup of water and stir.
  7. Cook covered for 1around half an hour.
  8. Stir and cook uncovered for 30 seconds.

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Serve with homemade naan bread for an incredible curry, costing only 40p per head!

What’s your favourite chickpea recipe?

— Farn ❤

 

 

Miki’s smoked Sausage and Kale stew – 70p – 98p

One of the group’s other admin (Miki) posted this recipe and I couldn’t resist trying it out. The leek isn’t original – celerey being called for instead – but I wanted to take advantage of the cheap veg on offer at Aldi. The paprika was also an addition of mine, just because it goes so well with all things smoked. Hearty enough for a winter’s evening and light enough to eat during warmer weather, I’d go so far as to say that this is one of my very favourite meals.

I’ve listed two sets of prices – the ones included in this week’s Aldi Super Six (correct as of 02/04/2015), and those from Tesco via Mysupermarket.

DSC_2200
2 cloves of garlic – 5p
1 onion – 16p
1 leek – 15p (Aldi)/43p (Tesco)
1 carrot – 4p (Aldi)/8p (Tesco)
2 potatoes – 2p (Aldi)/4p (Tesco)
1 smoked sausage/ 1/2 a Mattessons round  – 82p *See notes
Half a pack of kale – 33p (currently on offer – would usually cost 50p)
1 tbsp Paprika (optional) – 2p
1 stock cube – 2p

These quantities fed two adults and a toddler with a good appetite!

Total for Aldi: £1.61 – roughly 80p each for two very hungry adults. More like 70p each and 20p for the child…
Total for Tesco: £1.95 – roughly 98p each for two very hungry adults. Let’s say 80p each and 35p for the child…

DSC_2197Mince/finely chop the garlic, then cut your veg into bite-sized chunks. Chop the sausage into rounds. Fry off the sausage, garlic and paprika (if you’re using it) for two minutes before adding the rest of the veg except the kale. Add the stock cube and enough water to just cover the contents of your pan. When your veg is tender, throw in the kale and cook for a further 5-10 minutes.

For the sausage I used Tesco’s ‘Krakus Podwawelska Coarse Cooked & Smoked Pork Sausages’ – these come in a pack of two from the Polish meats section and cost £2.99 at the moment (until 07/04/2015 – they usual cost £3.75). Half a Mattessons round does the job just as well though and is a fraction of the price – I just had a Clubcard voucher for the other variety 😉

Don’t be disheartened by the high price of this meal – try it now while things are on sale, and try it out using different veg – up the carrots, down the leeks (try it out with Miki’s original celery – it’s delicious!). Besides, at 70p per head, you’ve still got space in your budget for a breakfast of porridge and a lunch of cheese on toast, possibly even with a snack too.

What’s your favourite stew-veg combo?

— Farn ❤