Eat+Delicious +eat+well+for+ 18+per+week +Free+cookbook+by+Limahl+Asmall Compressed+ PDF

Limahl Asmall
Eat Delicious. How to Eat Well for £18 / Week Limahl Asmall
www.tinybudgetcooking.com
4 Week meal 7 Delicious flexible recipes Inc. price checked Save Money,
plan for £18.00 person breakfasts, lunches and swappable shopping lists for your waste Less, and Eat
/week* and dinners ingredients convenience. Delicious
*That’s £0.86p /meal
*Approximately £0.86p /meal

Go To Menu
*Average £36.00 /week total based on two people.

*Ingredients may not be available at all supermarkets.
*In store prices may fluctuate Limahl Asmall & Tiphaine Cheveau
Meal plans Whilst eating 7
start at week 1 and delicious breakfasts,
progress to week’s lunches and dinners
2, 3 and 4 each week*
Week Week Week Week
1 2 In 28 days
3 4 *All for £0.86p /meal
you’ll build up a
cupboard of new
ingredients
Click on a
circle to go to
each week’s
meal plan
Or scroll down to see the recipe list.

How to use
This section tells you Cook once Eat twice:
things like cooking time Sun-Thurs dinner recipes
and whether there is a make four portions.
this cookbook
veg option. It also tells That’s dinner for two and
you how many meals the the next day’s lunch for
recipe covers. two.
Makes Ready in Vegetarian Weekend Oven Temperature

8 20 Mins option breakfast
Oven times vary between brand and type. Ours have been
calculated using a fan assisted electric oven. Here’s a simple
This is the ingredients But if you don’t have And to take the recipe to conversion guide.
list to make the an ingredient, or just the next level this section
Original Recipe. It will don’t like one, you can highlights complimentary Fahrenheit Gas Electric Electric The How to section is a
change it for one in the ingredients for adding
(Fan) step by step guide to
taste great with these
quantities. Swap Shop. more big flavours. 375 5 190 170 making the meal. If you
400 6 200 180 follow these instructions
425 7 220 200 the recipe should turn

out just fine.
450 8 230 210
Original Recipe Swap Shop Additions Measurements
1 Ripe Banana Nectarine, Peach, ½ tsp Ground Cinnamon Teaspoon (tsp)

¾ cup Plain Flour - ½ tsp Vanilla Essence Tablespoon (Tbsp.) When there is a side dish
1 tsp Baking Powder - Millilitre (ml) or instructions for lunch

Go to Meal Plan
you can access them by

The term al dente is Grams (g)
clicking this link.
usually used to describe Cups
This area is for
pasta that has a small
tips and any other We chose Cups as a measurement because it makes life so much
bite left to it, but it can
information that
be used for perfectly easier than weighing everything. For consistent measurements,
Go to Contents
can make life

cooked mushrooms choose a standard coffee cup and use it each time. Unlike
easier.
baking, cooking is ultimately forgiving and small variations will
make no difference.
How to
instructions...
Kitchen
Equipment
The essentials for a If you’ve most of the
items in the list you’ll be
modern kitchen
able to easily create the
recipes in this cookbook.
Some equipment you’ll need and some that just
makes life easier. For example a wine bottle
doubles as a rolling pin and a fork can be used to
mash potato and whisk eggs. Some good advice A great rule of thumb is
is to get a sharp knife and a non-stick frying pan. to buy less but at the best
quality you can
Very Useful Essential comfortably afford.
Garlic Press Sharp Knife

Balloon Whisk Vegetable Peeler For example, it’s better to
save for a decent
Rolling Pin Grater
chopping board than
Aluminium Foil Sieve
replace a poorly made
Cling Film Spatula one every 6 months.
Go to Meal Plan
Lunch Boxes Chopping Board

Freezer Boxes 18-21 cm Oven Dish
Freezer Bags Mixing Bowl In the long run you’ll end
Large Deep Pot up with great equipment

that will last a lifetime.
Medium Pot
Go to Contents
Large Roasting Tray

18-21 cm Non-Stick Frying Pan
Electric Hand Blender
Meal plans Whilst eating 7
start at week 1 and delicious breakfasts,
“Your guide
progress to week’s to lunches and dinners
2, 3 and 4 each week*
eating mouth-watering Breakfast
1meals made on 2a 3 4 & brunch
In 28 days Banana pancakes Meat free
tiny budget.” you’ll build up a w/ Madagascan vanilla yoghurt

cupboard of new
ingredients Mighty omelette Meat free option
Click on a
number to go to w/ sundried tomato and bacon
that week’s menu
& shopping list
Pan-fried courgette Meat free
On toast
Simple bruschetta Meat free

w/ tomato and sundried tomato oil
Egg and bacon sandwich Meat

On toasted bread
Garlic butter mushrooms Meat free

On toast
Shakin’ shakshuka Meat free

Middle Eastern style baked eggs
Far East style egg Meat free

w/ greens
Perfect scrambled eggs Meat free

On toast
Mighty omelette Meat free

w/ spring onion and cheddar cheese
King’s Breakfast Meat free option

Deluxe sandwich w/ bacon, egg, cheddar & tomato
*approx. £0.86p /meal
“Meal plans
start at week 1 and Breakfast
& brunch cont’d
progress to week’s
Full English breakfast Meat free option
2, 3 and 4.” w/ giant Yorkshire pudding
Smashed avocado Meat free

On toast
Fresh egg roll-ups Meat free

w/ grated courgette and spring onion
Soup
& broth
Carrot & sweet potato soup Meat free

w/ crème fraiche
French onion soup Meat free option

w/ melted cheese crouton
Cabbage & white bean stew Meat free

w/ potatoes, carrots and herbs
Sweet potato soup Meat free

w/ sundried tomato oil and feta shavings
Butternut squash, ginger & coconut soup Meat free

w/ fresh coriander
Monday’s roast chicken soup Meat

w/ barley
Go to Contents
Leek & potato soup Meat free
Countryside style
“In 28 days
you’ll build up a Mains
& meals
cupboard of new
ingredients.” Lucky chicken bake Meat
w/ Mediterranean roast veg and couscous
Sammy T’s dirty rice Meat free option

A mouth-watering medley of flavours
Fresh Frittata Meat free option

w/ bacon & courgette
Chick ‘n’ chorizo Meat

w/ lemon butter broccoli
Lentil & bacon hotpot Meat free option

w/ carrots
Crème fraiche spaghetti Meat free option

w/ chorizo sausage & spinach
The best marinated veg Meat free

w/ herby rice
Pizza Sunday Meat free option

Create your own
Meatball marinara Meat

w/ smoky tomato sauce and spaghetti
Cracking couscous Meat free option

Another mouth-watering medley of flavours
Go to Contents
Chicken fajitas Meat free option
w/ smashed avocado
“Whilst eating 7
delicious breakfasts,
Mains
lunches and dinners & meals cont’d
each week.” Veg stir-fry Meat free
w/ noodles
Tiph’s potato rosti Meat free

w/ super slaw
Onion Bhaji Meat free

w/ super slaw
Thai green curry paste Meat free

Better than a takeaway
Thai green curry Meat

w/ chicken & rice
Melt in the mouth bean burger Meat free

w/ toasted bun and customisable fillings
Chicken tagine Meat

w/ couscous
Chickpea, spinach & feta salad Meat free

w/ a light lemon and oil dressing
One pot pasta Meat free

w/ a rich sundried tomato, herb & feta sauce
Perfect parmigiana Meat free

w/ layers of baked aubergine, tomato and mozzarella
Go to Contents
Spring potato salad Meat free
w/ fresh parsley, mint, spring onion and mayo
“With flexible
Mains
meals and swappable & meals cont’d
ingredients.” Roast veg medley Meat free
w/ baked feta
Succulent roast chicken Meat

w/ all the trimmings
Extra crispy roast potatoes Meat free

For any occasion
Spaghetti puttanesca Meat free option

w/ garlic, chilli, olives and anchovies
Aubergine green curry Meat free

Thai style w/ rice
Broccoli & button mushrooms Meat free

Baked in foil Asian style
Butternut squash and bacon risotto Meat free option

w/ herb roasted squash & crispy bacon
Roast chicken salad Meat free option

w/ olive tapenade and crisp vegetables
Ricotta, thyme and tomato tart Meat free

w/ shortcrust pasty
Go to Contents
“…and price
checked shopping lists Leftover rice,
pasta & potato
at £18 /person*”
Pan-fried Asian style rice cakes Meat free
w/ griddled tomatoes
Spaghetti cakes Meat free

w/ carrot and courgette ribbon salad
Pan-fried potato cakes Meat free

w/ griddled tomatoes
Pan-fried risotto cakes Meat free option

w/ cherry tomatoes
Dessert
& treats bonus recipe
Peach clafoutis Meat free

Soft fruit baked in a sumptuous batter
Bonus
article
How to create a weekly meal plan Meat free

Your guide to budget planning
*Approximately £0.86p /meal
Go to Contents
*Average £36.00 /week total based on two people.
*In store prices may fluctuate
Week One! Breakfast Lunch Dinner
Lucky chicken bake w/
Sunday
Click on an Banana Pancakes w/ Pan-fried Asian style
Mediterranean roast veg &
item to go to Madagascan vanilla yoghurt rice cakes
Menu for two people couscous
that recipe
This mouth-watering meal plan for two people
Monday
(Lucky chicken bake w/
Mighty omelette w/ sundried
uses an array of healthy vegetables, succulent Mediterranean roast veg & Sammy T’s dirty rice
Meal plans start on a tomato and bacon
couscous)
meats and big flavours all for a shopping bill of
Sunday so you can shop
£18.00 per person. That's seven days of
on the weekend and be
Tuesday
delicious meals that you don’t have to think
prepared for the week. Pan-fried courgette Carrot and sweet potato
about. (P.S. If you don’t have time for cooked (Sammy T’s dirty rice)
on toast soup w/ crème fraiche
breakfast in the morning, simply go for toast,
cereal or fruit and yoghurt)
Wednesday
But feel free to choose
Fresh Frittata Chick ‘n’ chorizo w/
which days to eat what. Simple Bruschetta
w/ bacon and courgette Lemon butter broccoli
Simply work it around
your lifestyle. It’s up to
you.
Thursday
Toasted egg and bacon (Chick ‘n’ chorizo w/ Lentil and bacon hotpot
Sandwich Butter lemon broccoli) w/ carrots
Don’t worry,
the price will go down
next week as you build Just remember, Sunday
up a cupboard of
to Thursday’s dinner Garlic butter mushrooms (Lentil and bacon hotpot Spaghetti w/ crème fraiche
20
Friday
ingredients
becomes the next day’s On toast w/ carrots) spinach and chorizo sausage
packed lunch, saving
£ you time during the
Saturday
busy week. Shakin’ shakshuka
Spaghetti cake w/ carrot and The best marinated
courgette ribbon salad veg w/ rice
per person*
Go to Contents

*Approximate cost per person, based on two people.
Week One *Starred Ingredients will
not be finished this week
Fresh Produce to buy Meat and Dairy to buy Store Cupboard to buy From previous weeks
Shopping list and can be used as part

of another meal plan.
Sweet Potato x 2 Chicken Thighs x 1kg Canned Tomato x 4
*Spring Onion x 1 Bunch Chorizo Sausages x 400g Canned Butterbeans x 2 cans
Price checked against Carrots x 1kg *Cooking Bacon x 670g Sundried Tomato x 280g
Basic ingredients are not
major supermarkets included so if you don’t Broccoli x 1 Back Bacon x 250g *Light Soy Sauce x 150ml
have the following items,
We checked the prices at Sainsbury, Asda and Peppers x 600g *Salted Butter x 250g *Mixed Herbs x 14g
add them to the list.
Tesco supermarkets and all three came in
Mushrooms x 800g Crème Fraiche x 300ml *Tandoori Masala x 100g
approx. £40.00 for the entire shopping list for
two people. Lidl may be cheapest overall but did Tomatoes x 12 Free Range Eggs x 12 *Green Lentils x 500g
(Salt, Pepper, Chicken
not sell green lentils. (You could always go to a
Stock Cubes, Beef stock Courgette x 3 *Mature Cheddar x 400g *Couscous x 500g
corner store or ethnic shop for these).
Cubes, Vegetable Stock
Remember that the weekly shop will get
Cubes, Olive Oil, Spinach x 260g Organic Milk x 1 pint *White Rice x 1kg
cheaper as you build up a cupboard of
Vegetable Oil, Sugar)
ingredients! The shopping list opposite is Lemon x 1 Vanilla Yoghurt x 150g *Spaghetti x500g
compiled using supermarket own-brand

*Onion x 1.5kg Farmhouse Bread x 800g
ingredients where possible.
If you don’t like an Garlic bulbs x 4 *Plain Flour x 1.5kg
ingredient or simply
don’t have it, check out Fairtrade Banana x 1 *Baking Powder x 160g
the Swap Shop section on

Go to Meal Plan
Say
each recipe. You can
Goodbye to the
easily personalise your
‘What’s For Dinner’
meals to suit your taste
game, and Hello to
buds.
fuss free food
Go to Contents
Banana
pancakes
A fluffy no-egg pancake recipe
Makes Ready in Vegetarian Weekend

These fluffy pancakes can be eaten as an indulgent

breakfast or dessert and can be made with bananas or
other fruits such as nectarines. They are great served
with yoghurt and fresh berries and equally delicious with
ice cream, maple syrup or honey (as is everything).
Original Recipe Swap Shop Additions

1 Ripe Banana Nectarine, Peach, ½ tsp Ground Cinnamon
¾ cup Plain Flour - ½ tsp Vanilla Essence
1 tsp Baking Powder - Honey or Maple Syrup
¼ cup Sugar - Icing Sugar
¾ cup Milk - Ice Cream
Go to Meal Plan
1 tbsp. Cooking Oil -

Madagascan Vanilla Yoghurt 150g
Go to Contents
How to
instructions...
Kitchen &
How to make
shopping tips 01 banana pancakes
The Food Movement 1. Sift ¾ cup flour, 1 tsp baking powder, ¼ cup sugar and a pinch
of salt into a mixing bowl and stir together. (Add ½ a tsp
Currently, there are over 13 million people living under or cinnamon if using).
around the poverty line in the UK, and in the U.S. one sixth of
2. Pour in ¾ cup milk (and ½ tsp vanilla essence if using) and
the population (47 million people) receive food stamps, (SNAP).
gently beat together with a whisk or fork until the batter has just
In recent years, emergency Food Bank use in the UK has tripled
combined. If there are small lumps in the batter that is ok. Over
and is set to rise across the country with 1,109,309 three-day mixing the batter will activate the gluten in the flour and result
emergency food parcels given out in 2015-2016, and a reported in chewy pancakes, so keep the mixing time minimum for a fluffy
1 in 6 parents having skipped a meal so their families can eat. texture.
These aren’t isolated cases, (and there are many more that go
unreported), these are real issues faced by couples, students, 3. Thoroughly mash a ripe banana in a separate bowl then add
families and the elderly, not just in our own country, but in to the batter and mix through.
countries throughout the world. It has become a global problem

4. Get a non-stick frying pan medium-hot and add a dash of oil
and it needs addressing.
or butter. Slowly pour a ¼ cup of batter into the pan and wait 60-
90 seconds before turning the pancake with a spatula. Bubbles
Whilst food banks are an essential lifeline to those at crisis point, will have formed and popped on the surface by this point, but
Go to Meal Plan
they are limited in their ability to create lasting change. Cheaper make sure not to leave them too long as they burn easily.
rent and a pay rise would be a good start, but we believe the
most effective way to reduce food poverty is by knowing how to 5. Cook for a further 60-90 seconds before sliding onto a plate.
cook mouth-watering food on even the tiniest budget. You can keep them warm by loosely wrapping in foil or placing in
a warm oven. Eat fresh with Madagascan vanilla yoghurt or a
Go to Contents
scoop of ice cream!
And that’s what this cookbook is about.
Big Love,
Lim & Tiph Xx
Pan-fried
rice cakes
w/ Far East dipping sauce
Two Ready in Vegetarian Weekend

servings 15 Mins option lunch
This is a great recipe for using up leftover rice so if you have

some lying around in the fridge consider making a portion of
these. If not, simply cook a batch of rice and spread thinly
over a plate to cool and dry for a 5 minutes before making
the cakes. They also make a great packed lunch.

2 cups Cooked Rice (approx. ¾ cup uncooked) 1 tsp Chilli Flakes
1 Egg - ½ cup Coriander
½ Grated Onion 2 cm Grated Ginger Small can of Tuna
½ Grated Clove Garlic - 2 cm Grated Ginger
2 Spring Onions ½ cup Chopped Coriander
Go to Meal Plan
½ cup Chopped Spinach -

2 tbsp. Soya Sauce
1 tsp Mixed Herbs
Salt and Pepper
Go to Contents
How to
instructions...
“It sounds silly but
don’t go food shopping
How to make
when hungry.” Pan-fried rice cakes
1. Finely chop the spring onions and spinach. Grate the onion
and garlic and add to a mixing along with the rice, mixed herbs
and soya sauce.
2. Crack the egg into the bowl and add a good pinch salt and
pepper. Use a fork to thoroughly mix the egg through the
ingredients.
3. Add 1 tbsp. oil to a non-stick frying pan and heat to medium.

Divide the rice into 8-10 portions and form into burger sized
patties. Cook the first batch by gently adding 4-5 patties to the
frying pan. (If the rice is too moist to shape into patties, spoon
individual portions onto the frying pan).
4. Using the back of a spoon, shape into 1 cm thick burger sized

patties and cook for 6-8 minutes on one side taking care not to
move them.
Go to Meal Plan
5. Gently turn the cakes with a spatula, add a second tbsp. oil
and cook for a further 5 minutes. Transfer the cooked cakes to a
tray and keep in a warm oven.
6. Serve with a dipping sauce made with 2 tbsp. soya sauce, 1
Go to Contents
tbsp. water, ½ a chopped spring onion and 1 cm grated ginger if
available.
Lucky
chicken bake
w/ Mediterranean roast veg and couscous
Four Ready in Vegetarian Dinner

servings 60 Minutes option & lunch
This is a firm favourite for feeding groups . It’s as simple as

throwing the ingredients into an oven and leaving to become
delicious. There’s really no need to spend hours slaving away
only to find your guests have finished all the drink and
cheated at monopoly.

4 Chicken Thighs 4 Sweet Potatoes 4 Rashers Bacon
3 Medium Onions - 2 cups Couscous
4 Cloves Garlic - ¼ cup Crumbled Feta
2 Peppers 2 Sweet Potatoes Lemon Quarters
8 Mushrooms 1 Aubergine
Go to Meal Plan
1 can Tomatoes 8 Medium Tomatoes

4 Sundried Tomatoes 12 Olives
1 Chicken Stock Cube 1 Beef or Veg Stock
2 tsp Mixed Herbs 2 tsp Rosemary
Go to Contents
2 tbsp. Olive Oil 2 tbsp. Cooking Oil

Salt and Pepper -
How to
instructions...
“Cook an extra portion to
save time and keep you from buying
How to make
expensive lunch at work.” Lucky chicken bake
1. Preheat the oven to 190 Celsius.
Slice the onions into quarters and finely mince the garlic.
2. Place into an oven tray along with a pinch of salt and pepper,
the mixed herbs, olive oil, roughly chopped olives and crumbled
stock cube.
3. Pour in three tbsp. water. Halve each tomato and squeeze

them into the roasting pan so that their juice comes out.
4. Halve the mushrooms, roughly chop the peppers and add to

the dish along with the chicken. Thoroughly mix everything
together and place the chicken skin side up on top of the veg.
5. Bake in the middle of the oven for approx. 40-45 minutes. The
chicken skin will turn crisp and golden and the veg soft and juicy.
Serve with couscous cooked in stock water.
Go to Meal Plan
Go to Contents
Butter lemon
broccoli
Making great veg taste even greater
Two Ready in Vegetarian Side

servings 10 Mins option dish
Whether you’re trying to get more veg in your diet or in need

of a child friendly vegetable solution, this should do the trick.
It’s the age old dilemma, how do you get veg haters to eat
more? Give them butter lemon broccoli.
½ Head Broccoli French Beans Chives
3 Carrots Peas Garlic

3 tsp Butter Olive Oil
Broccoli stalk is an
2 tsp Lemon Juice -
underused and delicious
Salt and Pepper -
part of the vegetable that
Go to Meal Plan
can be eaten raw or cooked.

Peel away the outside skin
and slice the inside into long
batons. Boil or steam with
the florets or add raw to
Go to Contents
salads.
How to
instructions...
Kitchen &
How to make
shopping tips 02 Butter lemon broccoli
Buy Big Flavours 1. Chop the veg into 3-4 cm pieces and throw into a pot of
salted boiling water.
Budget cooking is a game of flavour combinations, where the

2. Cook until they are just tender and with a little crunch,
addition of ‘big flavours’ can transform recipes from mundane to
(approx. 3-4 minutes with a lid on), remove the pan from the
mouth-watering. A good tip is to identify the big flavours that
heat and drain the water away.
you like. Make a list and start adding these ingredients into your
recipes. If you cook like this, expensive meat doesn’t have to be 3. Add the butter and lemon juice to the still hot pan along with
the centre of a meal. You can use less and still eat well. Here’s a a pinch of salt and pepper. Wait for the butter to melt and then
suggested list of Big Flavours that can transform meals. put the veg back in the pan and shake around to mingle with the
juices.
Fresh & Dairy Spices & Herbs Cupboard
Eggs Salt Olive Oil
4. Serve and pour the remaining juices over the veg.
Butter Pepper Sesame Oil
Bacon Tandoori Spice Sundried Tomatoes Note. This dressing goes especially well with lightly boiled
Chorizo Garam Masala Olives carrots, peas, broccoli, green beans and baby potatoes. Don’t be
Cheddar Cheese Chinese Five Spice Capers put off by a tiny bit of butter. It’s less than the amount you’d
Feta Cheese Coriander Powder Soya Sauce spread on toast and really turns the ordinary into the
Go to Meal Plan
White Onions Cinnamon Powder Anchovies extraordinary.
Garlic Chilli Flakes Peanuts
Fresh Coriander Dried Thyme Mustard
Spring Onions Dried Rosemary Tahini Paste
Go to Contents
Fresh Ginger Mixed Herbs Tomato Ketchup
Fresh Chilli Chicken Stock Cubes Honey
Lemon Vegetable Stock Cubes Vanilla Essence
Lime Beef Stock Cubes Coconut Milk
Mighty
omelette
w/ sundried tomato and bacon
Two Ready in Vegetarian Breakfast

servings 15 Mins option or brunch
Start your day with a nutritious omelette which will keep you
going until lunch. There’s tons of combos to create and plenty
of vegetarian options, just swap out the ingredients you don’t
want and swap in the ones you do. The key to a great omelette
is the process, so prep all the ingredients before cooking.

3 Eggs - ¼ Spring Onion
2 Rashers Bacon ¼ Diced Courgette ½ tsp Mixed Herbs
2 Sundried Tomatoes 1 Medium Tomato ¼ cup Fresh Spinach
3 tbsp. Grated Cheddar 3 tbsp. Crumbled Feta ¼ tsp Mustard
1 tsp Butter 1 tsp Olive Oil
Go to Meal Plan
Salt and Pepper -

Go to Contents
How to
instructions...
“Say yes to own brand.
Often the only difference
How to make
between basic and premium
Mighty omelette
food is the packaging and
marketing budgets.” 1. Prep the fillings by cutting into 1cm pieces. Fry the bacon in a
tsp oil for 3 minutes and reserve on a plate.
2. Crack the eggs into a bowl and add a good pinch salt and
pepper. (Add the mustard and finely chopped spring onion if
using). Whisk the ingredients together with a fork.
3. Heat a small non-stick frying pan to medium-low heat, and

melt the butter. Pour in the egg mix and wait 30 seconds before
scattering the filling evenly over the omelette.
4. Cook for 4-5 minutes until the omelette begins to firm up

with just a little wobbly on the surface. Take a spatula and gently
fold in half.
5. Cook for a further 2-3 minutes to finish the inside. Slide onto
a plate and enjoy!
Go to Meal Plan
Go to Contents
Sammy T’s
dirty rice
a mouth-watering recipe bursting with flavour

servings 30 Mins option & lunch
This recipe originated whilst at University and received its

name from the variety of ingredients friends put into their
own versions. It wows the taste buds every time. Give it a go.
For meat free, use a veg stock cube and remove the chorizo.
Original Recipe Swap Shop To Make the Rice

2 Onions - 1 ½ cups Rice
2 Cloves Garlic ½ tsp Garlic Powder 4 cups Boiling Water
2 Chorizo Sausages 4-6 Rashers Bacon 2 tbsp. S.D Oil*
1 Carrot 1 Pepper 2 Chicken Stock Cube
4 Tomatoes 1 can Toms (Drained) ½ Clove Garlic
1 Spring Onion -
Go to Meal Plan
2 Cups Spinach 1 cup Green Beans

6 Sundried Tomatoes 12-16 Olives
½ cup Diced Cheddar ½ cup Feta Cheese
3 tbsp. Soy Sauce 2 tbsp. Lemon Juice
2 tbsp. Olive Oil -
Go to Contents
* Sundried Tomato Oil
How to
instructions...
“In cities, local veg markets
can offer amazing value for money, and
How to make
ethnic shops are generally cheaper for herbs Sammy T’s dirty rice
and specialty ingredients.”
1. Cook the rice by pouring the ingredients into a large pot and
heating through to infuse for 2 minutes. Then add the water and
cook as normal. Drain and reserve the cooked rice in a large
mixing bowl.
2. Cut the chorizo sausages lengthways and then dice into tiny
cubes. Finely slice the onion and mince the garlic.
3. Add a tbsp. oil to a non-stick frying pan and fry the sausage,
garlic and onion over a medium heat for 4-5 minutes. Add to the
rice and stir together.
4. Finely dice the pepper, sundried tomato, spring onion,

cheddar cheese, spinach and tomatoes, and add to the rice. (If
using canned tomato, drain off the liquid and add the tomato
only).
5. Pour in the soya sauce and mix well. Taste test, season with
Go to Meal Plan
salt and pepper and finish with a squeeze of lemon juice. I you
want to take this to the next level add a handful of peanuts and
some chopped coriander.
Vegetarian. Remove the chorizo and swap the chicken stock
Go to Contents
in the rice for vegetable stock cubes.
Pan-fried
courgette on toast
w/ sundried tomato

Pan-fried courgette combines with sundried tomato and

hot buttered toast to make a nutritious and delicious start to
the day. Don’t be afraid of eating it for breakfast, I promise
you won’t be disappointed. The soft inside is complemented
by crunchier edges giving great texture in each mouthful.

1 Courgette Mushrooms Mozzarella
2 Slices Toasted Bread - Cheddar Cheese
1 tsp Olive Oil 1 tsp Butter Basil
2 Sundried Tomatoes - (optional) Crème Fraiche
Salt and Pepper
Go to Meal Plan
Go to Contents
How to
instructions...
Kitchen &
How to make
shopping tips 03 Pan-fried courgette on toast
When to Shop 1. Cut the courgette into two and then along the length into
slices approx. ½ cm thick. Drizzle with olive oil and season with
It sounds silly, but don’t go food shopping when hungry! How salt and pepper
often do we find ourselves walking down the food aisles,
drooling over the goods because we're shopping at the wrong 2. Get a non-stick frying pan medium-hot and fry the courgette
time? Shopping when hungry is a sure-fire way to spend more on each side for 2-4 minutes until golden. When you turn the
things you don't need. (I have found myself buying snacks for the courgette begin toasting the bread.
short journey home even though I have a bag full of great food
to cook, when I get home). 3. If using sundried tomatoes or bacon, roughly chop and add to
the pan for a couple minutes.
Listen to your body, and if you’re hungry, eat first.
4. Butter the toast, pile over the courgette and enjoy.
Go to Meal Plan
Go to Contents
Carrot & sweet
potato soup
w/ sundried tomato and crème fraiche
Four Ready in Vegetarian

Dinner
servings 30 Minutes option
My brother loves sweet potatoes. That’s what I learned this week!

In fact, I bet most people secretly love sweet potatoes. Their unique
flavour makes a great change to normal potatoes. This soup can be
made to suit vegetarians and is exceptional topped with grated
feta. If you don’t have feta, try a spoon of crème fraiche .

1 ½ Sweet Potatoes 1 cup Red Lentils Grated Feta
1 Carrot - Crispy Bacon
1 Onion - Lemon Juice
2 Cloves Garlic - Crème Fraiche
2 Sundried Tomatoes 1 tbsp. Tomato Puree
Go to Meal Plan
1 tbsp. S.D Tomato Oil* 1 tbsp. Cooking Oil

3 cups Boiling Water -
1 Chicken Stock Cube 1 Vegetable Cube *Sundried Tomato Oil
Salt and Pepper
Go to Contents
How to
instructions...
“More than anything,
enjoy yourself and take a
How to make
light-hearted approach to cooking. Carrot & sweet potato soup
If it didn’t go to plan this time,
1. Roughly chop the sundried tomatoes, dice the onion and
you’ll perfect it next time.” mince the garlic. Pour 1 tbsp. sundried tomato oil into a
medium-hot pot and fry together for 3-4 minutes until soft.
2. Chop the sweet potato (skin on) into 3 cm cubes and add to
the pot along with the boiling water and stock cube.
3. Simmer on a medium heat for 15-20 minutes until the sweet

potato is soft.
4. Blitz the soup with an electric hand blender, taste test and
season with salt and pepper if needed.
5. Serve into bowls and top with crème fraiche, crispy bacon or
a squeeze of lemon juice.
Go to Meal Plan
Go to Contents
Simple
bruschetta
A rustic Italian antipasto

Bruschetta is a delicious Italian recipe which consists of toasted

bread rubbed with garlic and topped with fresh ingredients. In
this version we’re using juicy tomatoes and a little sundried
tomato oil to give a real depth of flavour. Feel free to add basil
and mozzarella to take this to the next level.

1 cup Chopped Tomatoes Grilled Peppers Mozzarella
3 Slices Toast Bread - Basil
1 tbsp. Olive Oil - Balsamic Vinegar
1 Clove Garlic - Olives
2 tbsp. S.D Tomato Oil Olive Oil or Butter
Go to Meal Plan
Salt and Pepper -

Go to Contents
How to
instructions...
“The best advice? How to make
Read each recipe all
Simple bruschetta
the way through before
you begin.” 1. Cut the tomatoes into small pieces and add to a bowl. Season
generously with salt and pepper and drizzle over the olive oil.
Mix together and leave to rest.
2. Toast the bread and cut it into 6 strips. Cut a clove of garlic in
half and gently rub the cut end over the surface of the toast.
3. Drizzle the sundried tomato over the bread then top with
tomatoes. Make sure to pour over any juices as this contains
massive flavour.
Go to Meal Plan
Go to Contents
Fresh
frittata
w/ mushroom and bacon
Two Ready in Vegetarian

Lunch
servings 20 Mins option
The simple frittata can be eaten hot or cold and is perfect for
breakfast or a packed lunch. It is quick to make and really hits
the spot when in need of a takeaway pizza. It is easily adapted
to suit fussy eaters, but have fun pimping it up with more
unusual ingredients if you have them.
Original Recipe Swap Shop Filling Ideas

3 Eggs -
2 Rashers Bacon 3 Sundried Tomatoes
Chorizo, Onion
4 Mushrooms ½ Courgette
and Peppers
1/2 Onion 1 Spring Onion
1 Clove Garlic -
Go to Meal Plan
Spinach, Feta and

¼ cup Grated Cheddar ¼ cup Feta or Goat cheese
Sundried Tomato
½ tsp Mixed Herbs ½ tsp Thyme
1 tbsp. S.D Tomato Oil* 1 tbsp. Cooking Oil
Leek, Pre-cooked
Salt and Pepper
Potato and Garlic
Go to Contents
*Sundried Tomato Oil found

in the jar the tomatoes come in.
How to
instructions...
Kitchen &
How to make
shopping tips 04 Fresh frittata
Where to Shop If following the Meal Plan, prepare this lunch at the
same time as cooking the Sweet Potato soup.
Many of us don't live near a supermarket, and will make
frequent trips to the local corner shop throughout the week. I 1. Break the eggs into a bowl and add a good pinch of salt and
agree we should all support our local shops, but if you are on a pepper, the mixed herbs and grated cheese. Beat with a whisk or
tight budget, making that one weekly trip to a large supermarket fork until well mixed.
will bring down the cost of your food bill, (you can always shop
local if you missed something). Prices in supermarkets are often 2. Finely dice the onion and mince the garlic, then chop the
(but not always) cheaper. remaining ingredients into approx. 1-2cm pieces.
All the meals in the Eat Delicious cookbook have been prepared 3. Add 1 tbsp. oil to a non-stick frying pan and fry the bacon,
with ingredients from major supermarkets. onion and garlic together over a medium heat for 2 minutes.
Then add the vegetables and pan-fry for another 3 minutes.
4. Pour in the egg mixture and arrange the ingredients in the

pan so there is even coverage. Cook gently for 5-6 minutes
before placing under a hot grill for 2-3 minutes to give a golden
top.
Go to Meal Plan
Note. If you don’t have a grill, place a lid (or large plate) over
the frying pan and cook on a lower heat for 10-12 minutes in
total, or until the top is no longer liquid. Serve with a salad, some
ketchup, mayo or chilli sauce!
Go to Contents
Chick ‘n’
chorizo
w/ butterbeans and butter lemon broccoli

There’s something irresistible about the combination of tender

chicken, smoky chorizo, and soft butterbeans in a rich tomato
ragu. Spanish cuisine can provide big flavours and this recipe
doesn’t disappoint. Serve this over toast for a light brunch, or
wrap it up in a flat bread with a spoon of crème fraiche.

2-4 Chicken Thighs Breast, Drumsticks Fresh Chilli
2 Chorizo Sausages Chorizo or Bacon Ground Paprika
2 Onions - Sweet Corn
4 Cloves Garlic - Fresh Coriander
2 Peppers (Optional) Rice
Go to Meal Plan
2 cans Butterbeans 2 cans Cannellini Beans

2 cans Chopped Tomatoes 2 cans Tomato Passata
1 Chicken Stock Cube 1 Veg Stock Cube
2 tbsp. Water 2 tbsp. Red Wine
Go to Contents
Salt and Pepper -
How to
instructions...
“When fruit and veg
hit peak season, the price How to make
is lowered as there’s a
surplus of stock.”
Chick ‘n’ chorizo
1. Using a sharp knife, carefully remove and discard the skin, fat
and bone from the chicken thighs and chop the meat into 2-3 cm
pieces.
2. Finely dice the onion, mince the garlic and roughly chop the
pepper, then place the onion and garlic in a large pan with 1
tbsp. oil and sauté over a medium heat for 3 minutes. Add the
pepper and turn the heat to medium-low.
3. Meanwhile, slice the chorizo sausages lengthways and then

dice into small cubes.
4. Add the sausage and chicken to the pan and stir-fry for a
further 5 minutes.
5. Pour in 2 tbsp. water, the tomatoes and butter beans.

Crumble in a stock cube, stir well, bring to the boil and then
lower the temperature to a gentle simmer for 15-20 minutes.
Go to Meal Plan
6. After approx. 10 minutes keep an eye on the sauce and add in
another tbsp. water to loosen up if necessary.
Note. If feeding hungry mouths you can serve with some rice or
Go to Contents
couscous. Feel free to wrap it all up in a flat bread with some
salad, smashed avocado and grated cheddar.
Butter lemon
broccoli
Serves Ready in Vegetarian Side

Two 10 Mins option dish
Whether you’re trying to get more veg in your diet or in need

of a child friendly vegetable solution, this should do the trick.
It’s the age old dilemma, how do you get veg haters to eat
more? Give them butter lemon broccoli.

2 tsp Lemon Juice -
Salt and Pepper -
Go to Meal Plan

Go to Contents
salads.
How to
instructions...
Kitchen &
How to make
Late Night Shopping 1. Chop the veg into 3-4 cm pieces and throw into a pot of
Give late night shopping a go; discounted sell by date meats can
be snapped up and frozen at home for later use. Search out the
reduced aisle and if you find discounted meat with a day left,
consider buying it and freezing it for up to three months. Just
remember, once defrosted you’ve got to use it the same day. 3. Add the butter and lemon juice to the still hot pan along with
a pinch of salt and pepper. Wait for the butter to melt and then
Meat and veg are usually fine at their ‘use by’ or ‘sell by’ date, put the veg back in the pan and shake around to mingle with the
but you might want to give fish a miss. Both Tiphaine and I have juices.
suffered the consequences of out of date fish and wouldn’t wish
it on you. 4. Serve and pour the remaining juices over the veg.
Note. This dressing goes especially well with lightly boiled

carrots, peas, broccoli, green beans and baby potatoes. Don’t be
put off by a tiny bit of butter. It’s less than the amount you’d
spread on toast and really turns the ordinary into the
Go to Meal Plan
extraordinary.
Go to Contents
Toasted egg
& bacon sarnie
The perfect mid week pick me up
One Ready in Vegetarian Breakfast

Sandwich 15 Mins option or brunch
Everyone needs a mid-week treat. Not only does it set you up

for a productive day, it’s a celebration of the halfway point
between work and the weekend. This simple toasted sarnie can
be pimped up with other ingredients or enjoyed in its
minimalist perfection. The choice is yours.
Original Recipe* Swap Shop Additions

2 Slices Toasted Bread Any Bread Spring Onion
1 Egg ½ Pan-fried Mushrooms Fresh Tomato
2 Rashers Bacon 2 Sundried Tomatoes Cheddar Cheese
1 tsp Cooking Oil - Brown Sauce
2 tsp Butter -
Go to Meal Plan
Salt and Pepper -
*Double the
ingredients to make
a second sandwich
Go to Contents
How to
instructions...
Kitchen &
How to make
shopping tips 06 Toasted egg & bacon sarnie
Make a Shopping List 1. Add a dash of oil to a non-stick frying pan and fry the bacon
over a medium heat for 3 minutes before cracking the egg into
Throughout the week, make a note of any ingredients that need the empty part of the pan and lightly seasoning with salt and
replacing and just before heading out finalise you shopping list. pepper.
Do a quick stock take and check quantities of Big Flavours, then

2. Turn the bacon over and fry until the egg is cooked. For a
decide on the Meat for the week followed by Canned and Store
runny yolk cook until the white is set but there is a noticeable
Cupboard Ingredients, Vegetables and Dairy. If you’re following
wobble to the yolk.
the meal plans simply take a list of the ingredients page, (you
could take a photo on a phone) and search for the cheapest 3. Meanwhile, toast two slices of bread and butter each slice.
version of each product. Alternatively, go on the supermarkets
web page and ‘click and collect’ or arrange a delivery. 4. Add the egg and bacon to the sandwich along with any
additions such as tomato slices, cheese or spring onions.
5. Pour yourself a cup of tea and enjoy the mid week pick-me-
up.
Go to Meal Plan
Go to Contents
Lentil &
bacon hotpot
w/ carrots

A bowl of comfort to warm those cooler nights. The original

French recipe calls for a slightly different spice mix and a piece
of salt-cured pork. Our version is delicious with bacon and can
be enriched by adding thyme, bay leaf and Chinese five spice.
It’s simple rustic cooking at its finest. Serve with crusty bread.

1 ½ cups Green Lentils 1 ½ cup Split Peas 2 Bay Leaves
½ pack Cooking Bacon 4 - 6 Rashers Bacon 2 ½ tsp Five Spice
4 Carrots 4 Potatoes 2 Potatoes
2 Onions - ½ cup Peas
3 Clove Garlic - *Some supermarkets sell cooking
Go to Meal Plan
1 tsp Mixed Herbs 1 tsp Thyme bacon made from cuts that aren’t
2 Chicken Stock Cubes 2 Beef or Veg Stock the right shape to be sold
5 cups Water (1250ml) - separately. It is about half the price

of bacon and perfect for this recipe.
The cuts are often 3-4 cm thick. If
Go to Contents
Salt and Pepper -

you find a pack like this, you can
cook ½ of the pack with the lentils
instead of adding at the end. How to
instructions...
“The best way to
save time is to cook extra How to make
meals and freeze them in plastic
containers with lids.”
Lentil & bacon hotpot
1. Finely dice 1 onion and mince 2 cloves garlic. Heat the oil in a
large pot and fry together for 4-5 minutes until the onion is
translucent .
2. Cut the carrots into 3 cm pieces and add to the pot along with
the green lentils, the other onion and 1 whole garlic clove,
(peeled).
3. Crumble in a stock cubes and pour in the boiling water. (At

this point, add the bay leaves, herbs and five spice, if using).
4. Stir well, bring to the boil, then lower the heat to a gentle
boil. Check after 30 minutes, locate the whole garlic clove, mash
to a paste and gentle stir through the lentils. Cook for a further
20-30 minutes until the lentils are soft.
5. Meanwhile, chop the bacon or sausages into 2 cm pieces and

fry in a non-stick pan with a dash of oil for 5 minutes until almost
Go to Meal Plan
crispy. Then stir through the cooked lentils just before serving.
Vegetarian. Swap the chicken stock cube for vegetable stock

and replace the bacon with crispy onions. Finely slice an onion
and mix it with 1 tbsp. flour plus a good pinch salt and pepper.
Go to Contents
Fry in 2 tbsp. oil until crispy, then stir through the cooked lentils.
Garlic butter
mushrooms
w/ wilted spinach on toast (optional)

A quick and easy recipe that can be served with toast or

added to a full English breakfast with beans, fried eggs and
crispy bacon. If you don’t have mushrooms give courgette a
try. It works equally well.

8 Mushrooms 1 Courgette ½ tsp Thyme
½ Clove Garlic - ½ Spring Onion
1 tbsp. Butter 1 tbsp. Olive Oil ½ cup Fresh Spinach
Salt and Pepper -
The term al dente is usually used
to describe pasta that has a small
bite left to it. Let’s borrow the
Go to Meal Plan
terminology to describe perfectly

cooked mushrooms. Keep an eye
on yours and taste test them
after a couple minutes. Remove
Go to Contents
from the heat as soon as they’re

al dente.
How to
instructions...
“Use by dates should be
strictly followed. Best before dates
How to make
are only a guideline. Proceed, Garlic butter mushrooms
but with caution.”
1. Slice the mushrooms about ½ cm thick and melt one tbsp.
butter into a non-stick pan over a medium heat.
2. Fry the mushrooms for 2 minutes before adding the chopped

garlic, thyme (if using) and a good pinch of salt and pepper.
3. Cook for a further 2-4 minutes until the mushrooms are soft
with a small bite.
4. If you’re using spinach, add it at this point and gently turn

around the pan until it is wilted. Serve over hot buttered toast.
Go to Meal Plan
Go to Contents
Crème fraiche
spinach & chorizo
w/ tagliatelle or spaghetti

servings 20 Mins option and lunch
This has bags of flavour and goes well with almost everything.
Pile over toast, wraps, potato, rice or pasta for a delicious
meal. If you’re looking for a new filling for savoury pancakes,
this might just do the trick. It’s awesome.

2 Chorizo Sausages 2-4 Rashers Bacon Spaghetti
Crème Fraiche (300ml) Sour Cream or Cream 1 Finely Diced Onion
3 cups Fresh Spinach 6-8 Mushrooms 1 Minced Clove Garlic
Salt and Pepper 6 Chopped Mushrooms
This can easily be

Go to Meal Plan
tweaked into a more

substantial dish with
the addition of one
diced onion, a clove of
garlic and a handful of
Go to Contents
sliced mushrooms.
How to
instructions...
Kitchen &
How to make
shopping tips 07 Crème fraiche spinach & chorizo
City Markets 1. Fill a large pot with salted boiling water and add four
portions of spaghetti or tagliatelle, (cook enough to have
In cities, local veg markets can offer amazing value for money, leftovers for tomorrow’s spaghetti cake). A good rule of thumb is
and ethnic shops are cheaper for herbs and specialty ingredients. that one portion of spaghetti is approximately the diameter of a
In London, I have picked up 8 ripe avocados for £1 in Lewisham 20p coin.
market, 5 peppers for £1 in Whitechapel market, and a kilo of
fresh mussels for £4 from Billingsgate Fish Market. 2. Dice the chorizo into tiny cubes and fry over a medium heat in
a non-stick pan for 2-3 minutes until golden. (If using onion,
Ask around for info on your local market and check it out. garlic and mushrooms, fry together with the chorizo sausage for
Chances are you’ll walk away with a bargain. 4-5 minutes over a medium heat).
3. Heat the crème fraiche in another pan until it just begins to

bubble then remove from the heat and stir in the spinach until it
is wilted.
4. Mix in the chorizo sausage (Inc. onion, garlic and mushrooms

if using), plus any of the fat and add the sauce to the spaghetti.
Taste test and season with a good pinch of salt and pepper.
Go to Meal Plan
5. Reserve half of the spaghetti for tomorrow’s Spaghetti Cake
lunch.
Vegetarian. A vegetarian version can be made by swapping
Go to Contents
the chorizo for 6 finely chopped sundried tomatoes.
Shakin’
shakshuka
Spiced Middle Eastern style baked eggs

servings 20 Mins option breakfast
This recipe originates from the middle east and

consists of beautifully baked eggs in a rich and spiced
tomato sauce. The use of a pre-mixed tandoori spice is
recommended here as it contains paprika and many of
the originals Shakshuka spices.

2-4 Eggs - Grated Feta
1 can Chopped Tomatoes 8 Peeled Tomatoes Fresh Coriander
1 Pepper ½ Courgette Chilli Flakes
1 Small Onion 2 Spring Onions Sundried Tomato
1 Clove Garlic - Toast
Go to Meal Plan
2 tsp Tandoori Spice 1 tsp Cumin & Paprika

Salt and Pepper -
Go to Contents
How to
instructions...
Kitchen &
How to make
shopping tips 08 Shakin’ shakshuka
Shop Weekly 1. Roughly dice the onion and pepper into small (1-2 cm) cubes.
When buying fresh fruit and veg focus on what you need for that 2. Heat 1 tbsp. oil in a small, non-stick frying pan and cook the
week only. It's so easy to look at all the amazing produce and onion, pepper and garlic (over a medium heat) for 5 minutes
before you know it your basket is full of things that you don't until the pepper is softening.
need, or that will go off before you get around to using them.
3. Mix in the tandoori spice along with 1 can of tomatoes and
Also, try to build up a cupboard full of staples. Each week buy a give it a good stir.
new staple such as a packet of rice, beans, lentils, pasta, canned
goods or a new spice. It's amazing what you can do with simple 4. Take a spoon and make 2-4 small wells in the sauce. Gently
ingredients, check out the veggie burger. crack an egg into each of these wells and season with salt and
pepper.
5. Cook for 10-15 minutes until the egg whites are no longer
translucent. You can place a lid on the pan to speed reduce the
cooking time by a couple minutes.
6. Sprinkle over a ¼ chopped spring onion and a small handful
Go to Meal Plan
coriander. Eat on it’s own or with hot buttered toast.
Go to Contents
Pan-fried
spaghetti cake
w/ carrot and courgette ribbon salad

Servings 15 Mins option lunch
No one, in the history of the world, has ever cooked the

correct amount of spaghetti, rice or potatoes. So what do
you do with the leftovers? Combine them with new
ingredients and quickly turn them into delicious pan
fried cakes. Eat with a simple salad.

Leftover spaghetti w/ - 1 Minced Clove Garlic
crème fraiche spinach & Crispy Bacon
chorizo sauce Sundried Tomatoes
2 Eggs - ½ Diced Courgette
¼ cup Cheddar Cheese ¼ cup Parmesan Cheese
Go to Meal Plan

Salt and Pepper -
Go to Contents
How to
instructions...
Kitchen &
How to make
shopping tips 09 Pan-fried spaghetti cake
Think Multiples 1. Break the eggs into a mixing bowl and whisk together with
the grated cheddar cheese (and the minced garlic, crispy bacon
Buy ingredients that can be used in several meals so you have or sundried tomatoes if using).
options. When you write your weekly shopping list, remember to
be flexible and try to choose ingredients that can be used in two 2. Add the spaghetti w/ crème fraiche spinach and chorizo sauce
or more recipes. and thoroughly mix together.
For example, sweet potatoes can be made into a delicious soup, 3. Add 1 tbsp. oil to a non-stick frying pan and heat to medium.
roasted with tomato and served with couscous, or even Pour in the noodle mixture and spread over the entire pan like a
marinated, grilled and tossed in a hearty salad. big pancake, (press down to around 1-2 cm thick).
4. Cook over a low heat for 10-12 minutes then turn the cake.
(To flip the cake, use a spatula to loosen the base then place a
plate on top of the noodles and turn the pan over. The cake will
come out and can then be slid back the other side up).
5. Add 1 tbsp. oil and cook the other side for 8-10 minutes. Slide
onto a plate and serve with a fresh carrot and courgette ribbon
Go to Meal Plan
salad.
Go to Contents
Courgette and
carrot ribbons
w/ a honey lemon dressing

A fresh salad with a tangy honey lemon dressing. Pair

this with a savoury frittata or pan-fried spaghetti cakes.
The freshness of the ingredients goes really well with
heavier dishes and makes a lovely balanced meal.

1 Courgette ½ Cucumber Spring Onion
2 Carrots 3 Tomatoes ½ tsp Mustard
2 tsp Honey 1 tsp Sugar Avocado
1 tbsp. Lemon Juice -
1 Clove Garlic -
Go to Meal Plan
Salt and Pepper -

Go to Contents
How to
instructions...
“From cucumbers to
aubergines, cabbages to carrots :
How to make
if you shop seasonally you Courgette and carrot ribbons
will save money.”
1. Use a vegetable peeler to peel a carrot and a courgette
lengthways until you have a bowl full of thin strips. (The
courgette centre can be cut into pieces as it won’t peel very
smoothly).
2. To make the dressing, gently crush one garlic clove so that it

is broken but not in pieces, and whisk together (with a fork), the
garlic, honey, mustard, olive oil, and lemon juice.
3. Remove the garlic and discard. Add a pinch of salt and pepper
and taste test, adding more honey or lemon juice depending on
how sweet / sour you like your dressing.
4. Gently toss the courgette and carrot in the dressing and

serve.
Go to Meal Plan
Go to Contents
The best
marinated veg
w/ rice cooked in aromatic stock
Four Ready in Vegetarian Weekend

servings 60 Mins option dinner
I was a vegetarian for nineteen years and know the

struggle to find decent veg in restaurants. This dish blows
the competition out the water and even your most veg
averse friend will appreciate the flavours. Eat this
alongside rice, meat or BBQ’s.
Original Recipe Marinade Additions

1 Metre Kitchen Foil* 2 tbsp. Olive Oil 8 Kalamata Olives
1 Pepper 2 Cloves Garlic 1 Onion (in layers)
1 Courgette 1 tsp Mixed Herbs Lemon Quarters
½ Sweet Potato 2 tbsp. Lemon Juice
8 Mushrooms ½ tsp Salt
Go to Meal Plan
6 Tomatoes Pinch of Pepper

1 cup Rice - *If you don’t have
kitchen foil the veg
can be oven baked in
Go to Contents
an open tray. Add

three tbsp. water to
the marinade to keep
things juicy. How to
instructions...
“When deciding on ingredients,
choose the ones that can be used
How to make
in two or more meals.” The best marinated veg
1. Preheat the oven to 200 degrees Celsius. Finely dice the garlic
and place into a large bowl with the rest of the marinade
ingredients.
2. Cut the veg into approx. equal pieces (3cm cubes) and place
in the bowl with the marinade. Use your hands to toss and turn
the ingredients until they are well covered.
3. Lay out the metre of kitchen foil and place the veg in the
middle. Fold over the foil from one side and then the other to
make a parcel. Pinch and roll the open ends together to make an
airtight parcel. Place in an oven tray (to safeguard in case the foil
tears), and bake in the middle of the oven for 45 minutes to 1
hour.
(4.) If using wooden skewers instead of foil, soak them in water

for 10 minutes so they do not burn. Distribute the veg evenly
along the skewers and grill or BBQ over a medium heat until the
Go to Meal Plan
veg is tender (20-25 minutes). Turn every 5 minutes to cook
equally.
5. Cook 1 cup of rice in stock water and drain when ready. Add
in ½ a tsp mixed herbs, a pinch of salt and pepper and a squeeze
Go to Contents
of lemon juice. Pile the veg on top, pour over any juices from the
foil parcel and drizzle with olive oil.
Week Two! Breakfast Lunch Dinner
Sunday
Click on an Mushrooms Leek and
Pizza Sunday
item to go to on toast Potato soup
Menu for two people
that recipe
Monday
Far East style egg Meatball
uses an array of healthy vegetables, succulent (Pizza Sunday)
Meal plans start on a w/ greens marinara
just over £16.00 per person. That's seven days of
Tuesday
prepared for the week. Cereal or French onion soup
about. (P.S. If you don’t have time for cooked (Meatball marinara)
buttered toast w/ melted crouton
Wednesday
Perfect scrambled Chicken fajitas
which days to eat what. Cracking couscous
egg on toast w/ smashed avocado
you.
Thursday
Cereal or (Chicken fajitas Veg stir-fry
Buttered toast w/ smashed avocado) w/ noodles
Just remember, Sunday

to Thursday’s dinner Buttered toast (Veg stir-fry Tiph’s potato rosti
16
Friday
becomes the next day’s and a banana w/ noodles) w/ super slaw
Saturday
busy week. Mighty omelette
Onion Bhaji Cabbage and
w/ super slaw white bean stew
per person*
Go to Contents

Week Two *Starred Ingredients will
Fresh Produce to buy Meat and Dairy to buy Store Cupboard to buy Saved from previous week

Leek x 1 Chicken Thighs x 460g *Granola Cereal x 1kg Spring Onions
Lemon x 1 Pepperoni x 1 pack Plain Tortilla Wraps x 8 Cooking Bacon
Price checked against *Small Red Cabbage x 1 Beef Mince x 500g Canned Tomatoes x 5 Salted Butter
major supermarkets included so if you don’t *Small White Cabbage x 1 Back Bacon x 300g Pesto x 1 jar Soy Sauce
We checked the prices at Sainsbury, Asda and Tomato x 6 Milk x 2 pints *Spaghetti x 500g Mixed Herbs
Tesco supermarkets and all three came in under
*Potatoes x 1kg *Mayonnaise x 250ml *Sesame Oil x 250m Tandoori Masala Spice
£35.00 for the entire shopping list for two
people. Lidl will most likely be cheapest overall *Onions x 1.5kg Free Range Eggs x 12 *Salted Peanuts x 200g Green Lentils
but did does not always sell everything on the
Stock Cubes, Beef stock Spinach x 260g Mature Cheddar x 400g *Crushed Chillies x 32g Couscous
list. (You could always go to a corner shop for
these). The shopping list opposite is compiled
Cubes, Olive Oil, Loose Mushrooms x 16 *Thick Slice Bread x 800g White Rice
using supermarket own-brand ingredients where
possible. *Peppers x 600g *Pearl Barley x 500g Spaghetti
*Ginger x 1 piece *Soy Sauce x 150ml Plain Flour
If you don’t like an *Garlic x 4 White Beans x 1 can Baking Powder

don’t have it, check out Sundried Tomato Oil
Say
Go to Meal Plan
Goodbye to the
easily personalise your
game, and Hello to
fuss free food
buds.
Go to Contents
How to use
this cookbook
recipe covers. two.


out just fine.
450 8 230 210


Go to Meal Plan

clicking this link.
This area is for
information that
Go to Contents
can make life

easier.
make no difference.
How to
instructions...
Kitchen
Equipment
modern kitchen
quality you can

save for a decent
Rolling Pin Grater
chopping board than
Go to Meal Plan


Medium Pot
Go to Contents
Large Roasting Tray

Mushrooms
on toast
A classic way to start the day

A quick and easy recipe that can be served with toast or

added to a full English breakfast with beans, fried eggs
and crispy bacon. If you don’t have mushrooms give
courgette a try. It works equally well.

8 Mushrooms 1 Courgette ½ tsp Thyme
2 tsp Butter 2 tsp Olive Oil ½ Spring Onion
Salt and Pepper - ½ cup Fresh Spinach
½ Clove Garlic
The term al dente is usually used

Go to Meal Plan
to describe pasta that has a small

bite left to it. Let’s borrow the
terminology to describe perfectly
cooked mushrooms. Keep an eye
on yours and taste test them
Go to Contents
after a couple minutes. Remove

from the heat as soon as they’re
al dente.
How to
instructions...
“Not going to finish your
sliced bread? Pop it in the freezer.
How to make
It will keep for 3 months and can be
Mushrooms on toast
toasted from frozen.”
1. Slice the mushrooms about ½ cm thick and melt one tbsp.
butter into a non-stick pan over a medium heat.
2. Fry the mushrooms for 2 minutes before adding the chopped

garlic, and thyme (if using) and a good pinch of salt and pepper.
3. Cook for a further 2-4 minutes until the mushrooms are soft
with a small bite.
4. If you’re using spinach, add it at this point and gently turn

around the pan until it is wilted. Serve over hot buttered toast.
Go to Meal Plan
Go to Contents
Leek and
potato soup
A hearty soup for all occasions

The trick to achieving those big bold flavours is to spend

a few minutes more sautéing the veg before adding the stock.
Those extra few minutes will see the onion and garlic begin to
caramelise, the leeks soften and the flavours become more
concentrated. Keep the temperature medium-low and stir
occasionally to stop the veg sticking to the pan.

2 Medium Potatoes 2 cups Chopped Celeriac 1 Bay Leaf
1 Leek - ½ tsp Thyme
1 Small Onion - 2 Rashers Bacon
2 Cloves Garlic -
Go to Meal Plan
1 Chicken Stock Cube 2 Veg Stock Cubes

2 cups Water (750ml) -
1 tbsp. Olive Oil 1 tbsp. Vegetable Oil
Salt and Pepper
Go to Contents
How to
instructions...
“Extract more juice
from lemons and limes
How to make
by firmly rolling them on a
Leek and potato soup
surface before cutting.”
1. Boil a full kettle of water. Finely dice the onion and mince the
garlic. Add to a deep pot along with 1 tbsp. olive oil and fry over
a medium-low heat.
2. Wash the leek and cut in half lengthways, then slice into 1 cm
thick half-moon pieces and add to the pot. Throw in a pinch of
salt and gently sauté the veg for 10 minutes. Take care to stir
every so often to stop the veg sticking to the pot. (If you find the
veg is sticking, you can add a couple tbsp. water).
3. Peel the potato and roughly chop into 1-2 cm cubes. Add to
the pot along with a crumbled stock cube and a pinch of pepper.
4. Pour in 2 cups boiling water and stir to dissolve the stock

cube. Bring to the boil and then lower the heat to a gentle
simmer for 10 minutes.
5. Taste test and season with salt and pepper if necessary. Serve
Go to Meal Plan
with crusty bread if available.
Go to Contents
Pizza
Sunday
or any day

Sunday is the day to indulge. A food fiesta of roast chicken

with extra crispy roast potatoes or creating your own pizza.
On Sunday, spend a fraction more time making a meal and
in return get big flavour rewards and an awesome lunch for
Monday. For an extra indulgence try soft baking an egg.
Crack one onto the pizza prior to cooking.
Tomato Sauce Pizza Base Topping Ideas

1 can Chopped Tomatoes 3 cups Flour (210g) Cheese and tomato,
½ Onion 1 ¼ cups Water (275ml) pepperoni, onion
1 Clove Garlic 3 tbsp. S.D Tomato Oil and olives.
1 tsp Mixed Herbs ½ tsp Salt

Go to Meal Plan
Cheese and tomato,

2 tbsp. Tapenade (optional) -
sundried tomato,
2 tbsp. Water -
soft egg and chilli
Salt and Sugar -
flakes.
Go to Contents
Cheese, bacon,
P.S. if you don’t have time to make the pizza base, you can spinach, mushrooms
use fajita wraps, pitta bread or a shop bought base! and crème fraiche.
How to
instructions...
“Roll out the dough the same size as the wire oven
rack for a two person pizza base.” How to make
Pizza Sunday
Tomato sauce. Finely dice ½ an onion and mince 1 garlic
clove. Pour 1 tbsp. oil into a pot on a medium heat and fry the
onion and garlic for 3 minutes. Add the tomatoes and water
along with a good pinch salt, a small pinch of sugar and mixed
herbs (if available). Simmer on a low heat for 12 minutes.
Pizza base. Preheat the oven to 180 Celsius and remove two
wire shelves. Pour the flour into a large mixing bowl and add the
oil, warm water and a good pinch salt. Use your hands to mix
together until it forms a soft dough. Divide into two or four
portions. (This quantity of dough will make 2 extra large pizzas or
four plate sized round ones).
2. Sprinkle a thin layer of flour onto a clean worktop surface and

knead the dough for 2 minutes. Add small amounts of flour as
needed to avoid sticking. Roll out each base, use a rolling pin or
wine bottle until they are 1-2mm thin, and either individual sizes
or double. (The same size as the wire shelves.)
Go to Meal Plan
3. Gently slide your arm under the dough and carefully lie flat on
the wire shelves. Bake in the oven for 6-10 minutes or until just
firm.
Go to Contents
4. Remove from the oven and spoon over the tomato sauce and
any toppings that take your fancy. Bake a second time for 8-12
minutes then slide it off the wire rack onto a chopping board.
Far East style
egg w/ greens
A taste of the Orient for breakfast

servings 15 Minutes option or brunch
This Far Eastern delight makes a nourishing start to the

day. In Singapore the egg is very lightly boiled so that even
the white is runny! I don’t recommend that as uncooked
egg can contain salmonella. Instead opt for a free range
(organic is best) egg and soft boil it for 5 minutes.

2 Eggs - Spring Greens
2 Slices Bread - Spring Onion
2 cup Fresh Spinach 2 cups Fresh Kale
2 tbsp. Soy Sauce -
½ tsp Chilli Flakes -
Go to Meal Plan
1 tsp Sesame Oil 1 tsp Olive Oil

Go to Contents
How to
instructions...
“Remember that you’re in
charge, recipes aren’t written in stone:
How to make
adapt them, experiment and Far East style egg w/ greens
adjust to your liking.”
1. Boil a deep pan of water and then lower the heat to a gentle
simmer.
2. Carefully place your eggs in the water (lower them in using a

spoon) and cook for 5 minutes.
3. Remove with a spoon and place under cold running water for
30 seconds.
4. Turn the heat off and pour out most of the boiling water
leaving 1 cm in the bottom of the pan. Add the spinach and a lid.
Put some toast on.
5. Gently tap and roll the egg on a flat surface to crack the shell,
then carefully peel.
6. By now the spinach should have wilted, (if not, turn the heat
on and gently stir until the leaves wilt). Butter the toast and cut
Go to Meal Plan
into strips. Place into bowls. Drain the spinach and arrange over
the toast. Place an egg on top and drizzle with soya sauce,
sesame oil and chilli flakes.
Go to Contents
Meatball
marinara
(beef, pork, lamb or turkey mince)
Four Ready in Makes 32 Dinner

servings 30 Mins meatballs & lunch
Serve this mouth-watering recipe with spaghetti cooked in

salted water. Just toss the marinara sauce through the
spaghetti and top with the meatballs and a generous grating
of cheese. The bacon adds a beautiful smoky / salty layer to
the marinara, but it will still taste great without.
Meatballs Tomato Marinara Spaghetti

500g Beef Mince 2 cans Chopped Tomatoes Cook up a big batch of
1 Egg 2 Rashers Bacon (optional) spaghetti for four
1 Onion 1 Onion people. Approximately
2 Cloves Garlic 3 Clove Garlic 250g - 350g (½ - ¾ of
½ tsp Chilli Flakes 1 tbsp. Cooking Oil a 500g pack).
Go to Meal Plan
1 tbsp. Cooking Oil Salt, Pepper and Sugar

Salt and Pepper
Go to Contents
How to
instructions...
Kitchen &
How to make
shopping tips 10 Meatball marinara
Buy Own Brand Tomato Marinara. Heat the oil in a pot over a medium heat
and add the finely diced onion and roughly chopped bacon
Turn your shopping trip into modern bargain hunting and don’t rashers. Cook for 4-5 minutes before adding the minced garlic.
be ashamed to buy own brand. Often the only difference Cook for another minute and add the tomatoes, a good pinch
between basic and premium food is the packaging and marketing salt and a small pinch pepper and sugar. Cover and simmer on a
budgets. low heat for 10-15 minutes. Prepare the meatballs.
If you’re unsure, compare the ingredients label and try to stay Meatballs. If you have a grater, finely grate the onion and
away from the one with added sugar, sweeteners and e- garlic and place in a mixing bowl. (If you don’t have a grater, the
numbers. onion and garlic will need frying for a couple of minutes until
soft.
3. Place in a bowl along with the beef, chilli flakes, egg, and a
good pinch salt and pepper. Mix together with your hands and
form into approx. 32 small balls. Put the spaghetti on to cook.
4. Heat 1 tbsp. oil in a non-stick frying pan and cook the

meatballs over a medium heat. Turn the balls every 3 minutes,
Go to Meal Plan
cooking for a total of 12-15 minutes until the inside has changed
colour.
5. Drain the spaghetti and place in the empty pot. Add the
marinara sauce and gently mix. Divide onto plates and finish with
Go to Contents
8 meatballs per portion. Serve with a grating of cheese.
Breakfast “A good breakfast
cereal will set you up for

a good day”
Quick and easy breakfasts for busy lifestyles

Breakfast
portions 2 Mins option
Whatever your morning routine make some time for breakfast.

It’ll set you up for a productive day and keep your mind off food
until lunchtime. Generally speaking, during the working week the
easy options are buttered toast, banana, granola and yoghurt, or
cereal with milk. You can follow the meal-plan suggestions or
decide between the above. It’s up to you.

2 Bowls Cereal -
2 cups Milk -
Go to Meal Plan
Go to Contents
How to
instructions...
Kitchen &
How to make
shopping tips 11 Quick Breakfast Ideas
Don’t Buy Drinks 1. Buttered toast
2. Granola with yoghurt or milk

It seems like an obvious point, but soft drinks are expensive and
offer little nutrition. Most packaged drinks (except milk) are 3. Toast and banana
overpriced. Water is free and much better for you. Even fruit
juice offers less nutrition than eating a piece of fruit. (Whole fruit 4. Cereal with milk
contains the fibre and other nutrients not found in the juice). I'm
5. Fried egg on toast
not suggesting fruit juice is bad, (It makes a great treat and can
be frozen in an ice tray for a summery lolly) but if you’re on a 6. Smashed avocado on toast
very tight budget, stick to whole fruit instead of juice.
7. Egg roll-ups
Also, if you're after something cold and sweet but don't want the
8. Porridge with honey
ice cream calories, eat some frozen grapes. Try them, they're
delicious. 9. Scrambled eggs
10. Bacon and egg sandwich
Go to Meal Plan
Go to Contents
French
onion soup
w/ melted crouton

Dinner
This classic import is most often seen in average French

restaurants, but don’t let that put you off. At it’s best, it has
a full bodied flavour with deep layers of caramelised onion,
beef, butter and thyme. The cheesy melted crouton tips this
into the feed me now category.

5 Medium Onions - 1 Bay Leaf
2 Clove Garlic - ½ cup Red Wine
½ tsp Sugar - 1 tsp Flour
½ tsp Mixed Herbs 1 tsp Sage
1 tbsp. Butter 1 tbsp. Olive Oil
Go to Meal Plan
2 Beef Stock Cube 2 Veg Stock Cubes

3 cups Water (750ml) (2 Water, 1 Red Wine)
Salt and Pepper -
Go to Contents
How to
instructions...
“If you’ve over
salted a soup add in a
How to make
peeled potato. It will absorb
French onion soup
the excess salt.”
Soup. Finely chop the garlic and slice the onions into thin half
moon strips. Take a pan and melt the butter over a medium heat
before adding the onions, garlic, sugar, thyme, and a pinch of
salt.
2. Cook on a low heat and stir occasionally for 20 minutes to

caramelise the onions.
3. Add in 750 ml - 1 litre beef stock, (1 litre will need approx. 2

beef stock cubes) and stir well. Bring to the boil before dropping
the temperature and simmering for 15 minutes.
4. Prepare the melted croutons and ladle into bowls. Add a

pinch of pepper and enjoy.
Melted crouton (optional).
2 Slices Crusty Bread
Go to Meal Plan
1 Cup Grated Cheddar
Pepper
Take some crusty bread and toast each side. Layer with cheddar
cheese and grill until melted, golden and bubbling. (You can use
Go to Contents
any bread and swap cheddar for goats cheese, parmesan,
gruyere or comte).
Crackin’
couscous
A mouth-watering medley of big flavours

Lunch
Cracking Couscous relies on a beautiful combination of big

flavours to tie everything together. The proportion of the veg
and other ingredients isn’t very important, and if you are a
meat eater, definitely throw in some bacon or chorizo. If you
opt for meat-free then go for sundried tomatoes and olives.

1 cup Couscous 1 cup Pasta ½ cup Fresh Coriander
2 Rashers Bacon 6-8 cm Chorizo ½ Fresh Chilli
¼ cup Diced Cheddar 1/4 cup Crumbled Feta 2 tbsp. Soy Sauce
3 Sundried Tomatoes 6-8 Olives 1 tbsp. Lemon Juice
4 Fresh Tomatoes ½ can Tomatoes
Go to Meal Plan
½ Courgette 1/2 Cucumber

½ Pepper 1/3 cup Sweet Corn *Sundried Tomato Oil
1 Onion 2 Spring Onions is the delicious oil that
2 Cloves Garlic ¾ tsp Garlic Powder the sundried tomatoes
2 tbsp. S.D Tomato Oil 2 tbsp. Olive Oil come in. It’s brilliant
Go to Contents
1 Chicken Stock Cube 1 Veg Stock Cube for frying and baking
veggies.
½ cup Peanuts -
Salt and Pepper
How to
instructions...
“A large
mixing bowl keeps How to make
a clean and tidy
workplace.”
Crackin’ couscous
1. Pour one cup of couscous into a large bowl and crumble in
the stock cube, tbsp. sundried tomato oil and a pinch of pepper.
Mix together and pour in boiling water until it is 1 cm above the
couscous. Cover the bowl with a plate and leave for 8 minutes.
2. Dice the onion and mince the garlic. Add to a non-stick frying
pan along with a tbsp. oil and fry over a medium heat for 2
minutes. Roughly chop the bacon and add to the pan for a
further 4 minutes. Once cooked, add to the couscous and pour in
any fat as this contains tons of flavour.
3. Finely chop the tomatoes and add to the couscous. (If using
canned tomatoes, drain off the liquid first and add the tomato
pieces only). Roughly chop the sundried tomato and olives. Dice
the cucumber, pepper and cheese into tiny cubes, and add to the
couscous.
4. Mix well and taste test. Season with 1 tbsp. soya sauce, a
Go to Meal Plan
small handful of chopped coriander and plenty of peanuts.
Go to Contents
Perfect
scrambled egg
w/ crispy bacon on toast

At their best scrambled eggs are soft and silky with a

smooth texture. They can be eaten at any time of day and
dressed up to make a complete meal. The key to perfect eggs is to
gently (and slowly) pull and push them around the pan rather than
continuously stirring. The temperature should be medium-low.
Original Recipe Swap Shop Dress Up

3 Eggs - Tomato, chorizo and
½ tbsp. Butter ½ tbsp. Olive Oil butter beans
Salt and Pepper -
Avocado, spring onion
2 Rashers Bacon
and feta cheese
1 tbsp. Grated Cheddar
Go to Meal Plan
2 Bread Slices
Bacon, bacon and more
bacon
Go to Contents
How to
instructions...
“If your butter
is too cold to cut, try
How to make
grating it. Works like
Perfect scrambled egg
a dream.”
1. Add a dash of oil to a pan and fry two rashers of bacon until
almost crispy over medium-low heat.
2. Meanwhile, break the eggs into a cup and whisk together

with a pinch salt.
3. Heat a non-stick frying pan to a medium-low heat and melt

the butter. Pour in the eggs and wait 15 seconds. Take a spatula
and slowly pull the sides into the middle of the pan and begin
gently folding and moving the eggs over each other.
4. Wait for soft, silky curds to form then remove from the heat
as soon as no more liquid egg is visible. Season with salt and
pepper and serve over hot buttered toast. Finish with a rasher of
bacon and a few slices of spring onion.
Note. If you want to add ingredients to the eggs, wait until the
soft curds have formed and then fold in chopped ham, sundried
Go to Meal Plan
tomatoes or smoked salmon. To dress up the eggs, cook the
ingredients separately and pile on top.
Go to Contents
Chicken
fajitas
w/ smashed avocado and cheese

Who can resist a delicious mix of rich tomatoes with

tender spiced meat and a fresh avocado wrap? If meat’s
not your thing, go vegetarian with a handful of whole
button mushrooms or a couple more coloured peppers.

3-4 Chicken Thighs Pork, Beef, Lamb ½ Onion
8 Fajita Wraps 1 cup Rice ¼ cup Coriander
1 can Chopped Tomato 3 tbsp. Tomato Puree Crème Fraiche
2 Peppers 1 Spring Onion Cheddar Cheese
3 Cloves Garlic - Smashed Avocado
½ tsp Chilli Flakes ½ Fresh Chilli Tomato Salsa
Go to Meal Plan
3 tsp Tandoori Spice 3 tsp Fajita Spice Mix Iceberg Lettuce

1 tsp Olive Oil 1 tbsp. Cooking Oil Rice
Salt and Pepper -
Go to Contents
How to
instructions...
Kitchen &
How to make
shopping tips 12 Chicken fajitas
Buy in Bulk 1. Finely slice the garlic, chilli (and onion if using) and cut the
meat into approx. 3cm pieces. Fry in a big pot with 1 tbsp. oil
If your budget allows it, buy bigger packs of long-life ingredients over a medium-low heat for 5 minutes until the garlic turns
like rice, canned goods, frozen produce, and toilet paper. This translucent.
can often reduce the per portion price and unlike fresh
ingredients they will not spoil before you get around to using 2. Slice the peppers into long batons and add to the pot along
them. In UK supermarkets you can check which option is with the tandoori spice and 1 can of tomatoes. Add a ¼ cup
cheapest by comparing the per Kilo price. water and gently simmer on a low heat for 30 minutes until the
sauce has thickened. (Stir occasionally and if too dry add small
You can also apply this thinking to other household items like amounts of water).
toilet paper, soap and cleaning products.
3. Season with salt and pepper and mix in some chopped
coriander if available. Prepare the smashed avocado, grate some
cheese and heat the fajita wraps in a microwave or oven. Spoon
in the ingredients and tuck in.
Smashed Avocado. Cut 1 ripe avocado into small cubes and

add a ¼ finely chopped spring onion. Squeeze over the juice
Go to Meal Plan
from half a lemon or lime and season with a good pinch salt and
pepper. Smash together with a fork until nice and creamy.
Note. If you’re a big hungry (m)animal cook some rice and

spoon some into your wrap. Congrats, you’ve now turned your
Go to Contents
fajita into a tasty Burrito.
Breakfast “A good breakfast
cereal will set you up for

a good day”

Breakfast
portions 2 Mins option


2 Bowls Cereal -
2 cups Milk -
Go to Meal Plan
Go to Contents
How to
instructions...
Kitchen &
How to make
Shop Seasonally 1. Buttered toast

When fruit and veg hits peak season, the price is often lowered
as there is a surplus of stock. From cucumbers to aubergines, 3. Toast and banana
cabbage to carrots; if you shop seasonally you will save money.
4. Cereal with milk
Keep an eye out for the fresh fruit and veg that is on discount.
That's the stuff that's generally in season. If you want to find out
more about seasonal eating the guys at Eat Seasonably have a 6. Smashed avocado on toast
pretty amazing calendar that tells you when veg is in season.
7. Egg roll-ups
Check out their website for more information.
www.eatseasonably.co.uk 9. Scrambled eggs
Go to Meal Plan
Go to Contents
Stir-fry veg
w/noodles
Crunchy, healthy and bursting with flavour
Four Ready in Dinner

Vegetarian
servings 20 Mins & lunch
Quick cooking time is the secret to an exquisite stir fry. You

want to aim for fresh and slightly crunchy vegetables and
avoid soggy, overcooked ones. Make sure to taste test as you
go along and remove from the heat when the vegetables
reach your desired crunch levels.

2 Portion Spaghetti 2 Portions Rice Noodles ¼ cup Fresh Coriander
2 Carrot ¼ Head Broccoli ½ Fresh Chilli
1 ½ Courgettes ½ Aubergine Fresh Lime
1 ½ Peppers 2 Tomatoes 1 tsp Sesame Oil
8 Mushrooms ½ cup Mange Tout 1 tbsp. Sesame Seeds
Go to Meal Plan
3 Cloves Garlic ¼ tsp Garlic Powder

3 cm Ginger ½ tsp Chilli Flakes
1 Onion 3 Spring Onion
½ cup Salted Peanuts ½ cup Sesame Seeds
Go to Contents
3 tbsp. Soy Sauce 2 tbsp. Oyster Sauce

4 tbsp. Water -
Salt and Pepper -
How to
instructions...
“Taste and season
your cooking. It’s easier to
How to make
fine tune the flavours as you go
Stir-fry veg w/noodles
rather than once at the end.”
1. Success here is in the preparation, so cut a and prep all the
vegetables before heating the frying pan. Put the rice noodles on
to cook and once ready, drain and set aside.
2. Dice the onion and very finely mince the ginger and garlic,
then cut the carrot and the pepper into thin strips and slice the
courgette and mushroom into similar pieces.
3. Pour 3 tbsp. water into a wok or large pan, and add a pinch of
salt. Water-fry the onion, garlic and ginger over a medium heat
for 4 minutes.
4. Add the carrot, peanuts and another 3 tbsp. water and cook
for 2 minutes before adding the mushroom, courgette and soya
sauce.
5. Gently stir-fry for 6-8 minutes or until the veg are cooked but
have retained a little crunch. Add the noodles and heat through.
Go to Meal Plan
6. Taste test, and season with salt and pepper if necessary.
Finish with a sprinkle fresh coriander, a drizzle of sesame oil and
a squeeze of lime if available.
Go to Contents
Buttered toast “A good breakfast
& banana will set you up for

a good day”
Two Ready in
Vegetarian option Breakfast
portions 5 Mins


4 Slices Toast -
Butter -
2 Bananas -
Go to Meal Plan
Go to Contents
How to
instructions...
Kitchen &
How to make
Love your Freezer 1. Buttered toast

The best way to save time is to batch cook meals and freeze
them. Buy plastic takeaway containers (with lids), and sandwich 3. Toast and banana
bags (with ties). Not only can you create your own ready meals,
you can split large meat packs, control portions and store food 4. Cereal with milk
for longer. As a general rule, freeze items for up to 3 months and
use the oldest items first. We try to use most items by six weeks
in our house otherwise we forget what’s in the freezer. 6. Smashed avocado on toast
Remember to defrost meat in the fridge or with a microwave on
defrost setting. 7. Egg roll-ups

It's good to note that you can freeze meats on their best before
or use by date. Just remember that once defrosted it will need to 9. Scrambled eggs
be used within 24 hours.
Go to Meal Plan
Go to Contents
Tiph’s
potato rosti
w/ bacon and super slaw

Dinner
This is an excellent way to use up old potatoes and makes a

satisfying lunch or sharing plate for large meals. Great with a
full English, or eaten with the Super Slaw. Add a tsp mustard
and some crispy bacon for another delicious layer of flavour.

3-4 Medium Potatoes 3 Sweet Potatoes ½ tsp Mustard
1 Egg - ¼ cup Diced Cheddar
2 Rashers Bacon 2 Sundried Tomatoes 1 Spring Onion
1 Clove Garlic - 3 Sundried Tomatoes
½ Onion 2 Spring Onions 1 tsp Mixed Herbs
2 tsp Cooking Oil 2 tsp Olive Oil
Go to Meal Plan
Salt and Pepper - You can also make the

rosti with sweet potato,
but be sure to thoroughly
squeeze out the excess
Go to Contents
water and use a non-stick

frying pan.
How to
instructions...
“Make sure to squeeze
the water out of the potato
How to make
before cooking.”
Tiph’s potato rosti
1. Wash the potatoes and grate them (skin on) into a large
mixing bowl. Finely slice the onion into half moons and add to
the bowl along with a good pinch salt and pepper and 1 minced
garlic clove. Add any additional flavours and mix well.
2. Take the bowl to the sink and pull out a handful of the
mixture at a time, and squeeze out as much water as you can.
Once the bowl has been completed, re-season with a pinch of
salt and pepper. Break an egg into the bowl and mix through.
3. Heat up 1 tsp oil in a non-stick frying pan and pour in the

mixture. Pat down so it is around 2-3 cm thick maximum. (I use
an 18cm medium frying pan but larger pan is fine). Cook over a
medium-low heat for 10 minutes.
4. Turn the Rosti by putting a plate snugly on top of it and turn

over the frying pan so it comes out. Add another tsp oil to the
pan and slide the Rosti back in to cook the other side. Allow 5-8
Go to Meal Plan
minutes more cooking.
5. Enjoy hot or cold with a super slaw salad.
Go to Contents
Super
slaw
Go for classic or try the Middle Eastern version
Four Ready in Vegetarian Side

Slaw is the obvious companion to BBQ’s and burgers, but it

adds an explosion of colour and taste to recipes such as the
potato rosti, potato cakes and frittata. It takes minutes to
make and is easy on your wallet.

2-3 tbsp. Mayonnaise 2-3 tbsp. Yoghurt ½ tbsp. Mustard
½ Small White Cabbage - ½ Grated Apple
¼ Red Cabbage - 1 tsp Cumin Seeds
2 Carrots - 1 tbsp. Nuts or Seeds
½ Spring Onion ¼ Grated Onion 1 tbsp. Raisins
1 tbsp. Lemon Juice -
Go to Meal Plan
1 tsp Honey 1 tsp Sugar

½ tsp Salt -
Go to Contents
How to
instructions...
Kitchen &
How to make
shopping tips 15 Super slaw
Recipes aren’t set in stone Classic Slaw. Cut the red and white cabbages into quarters
and then grate a quarter of each into a large mixing bowl. Grate
Repeat after me. the carrots and then add the mustard, (wholegrain if available),
salt, honey, and lemon juice. Add 2 tbsp. mayonnaise and
Recipes. aren’t. set. In. stone. thoroughly mix together. Taste test, season with salt and lemon
if needed.
How many of us pick up a cookbook, flip through to a recipe we
like and then put the book down because we don’t have one or Middle Eastern Version.
two ingredients? To solve this age old problem, you can use our
really clever swappable ingredients section that shows you how 1 tsp Cumin Seeds
to swap out ingredients that you don't have or dislike, and swap ¼ cup Chopped Nuts
in the ones that you do. ¼ cup Raisons
1 tbsp. Honey
Each recipe can be personalised to suit your taste buds and Salt
made with the contents of your fridge. So whenever you cook
from this book, have a look at the suggested swaps. In good time 2. Make the classic slaw and then add the cumin seeds, chopped
you’ll build up a picture of which ingredients go together and nuts and raisons to a frying pan and cook for 2-3 minutes over a
which can be swapped. medium heat . Add the honey and a pinch of salt. Heat and stir
Go to Meal Plan
together for 30 seconds before transferring to a plate. Allow to
Once confident, you’ll find you can open the fridge and cook cool down before mixing through the slaw
from scratch without a cookbook to hand. You’ll never be stuck
for a meal again.
Go to Contents
Mighty
omelette
w/ spring onion and cheddar cheese

Start your day with a nutritious omelette which will keep you
going until lunch. There’s tons of combos to create and plenty of
vegetarian options, just swap out the ingredients you don’t want
and swap in the ones you do. The key to a great omelette is the
process, so prep all the ingredients before cooking.

3 Eggs - ¼ Fresh Chilli
½ Spring Onion ¼ diced onion ½ tsp Mixed Herbs
3 tbsp. Grated Cheddar 3 tbsp. Crumbled Feta ¼ cup Fresh Spinach
1 Tomato ¼ Diced Pepper ¼ tsp Mustard
1 tsp Butter 1 tsp Olive Oil
Go to Meal Plan
Salt and Pepper -

Go to Contents
How to
instructions...
“Rub olive oil onto
your fingers before chopping
How to make
chillies, it will prevent your
Mighty omelette
skin from absorbing
the spicy chilli.” 1. Prep the fillings by cutting into 1cm pieces.
2. Crack the eggs into a bowl and add a good pinch salt and
pepper. (Add the mustard and finely chopped spring onion if
using). Whisk the ingredients together with a fork.
3. Heat a small non-stick frying pan to medium-low heat, and

melt the butter. Pour in the egg mix and wait 30 seconds before
scattering the filling evenly over the omelette.
4. Cook for 4-5 minutes until the omelette begins to firm up

with just a little wobbly on the surface. Take a spatula and gently
fold in half.
5. Cook for a further 2-3 minutes to finish the inside. Slide onto
a plate and enjoy!
Go to Meal Plan
Go to Contents
Onion
bhaji
w/ super slaw

I’d eat these every day if Tiphaine allowed me. It’s really
quite difficult to stop eating them as they hit all the right
notes of flavour, crunch and saltiness. What’s even better is
that they cost pennies and take minutes to make. In fact,
I’m off to make some now. Bye.

2 Onions 1 Grated Beetroot ¼ cup Grated Cheddar
1 Clove Garlic - ½ Spring Onion
1 Egg -
2 tbsp Tandoori Spice -
½ tsp Chilli Flakes -
Go to Meal Plan
2 tbsp. Flour -
1 tbsp. Milk Bread
2 tbsp. Cooking Oil
Salt and Pepper
Go to Contents
How to
instructions...
“Easily peel
ginger with a spoon,
How to make
just scrape the skin
Onion bhaji
to peel it off.”
1. Slice the onions into very thin, half-moon strips. (Peel the
onion, cut in half from stalk to tip, then slice half-moon shapes
and break apart with your fingers into long strips). Add to the
mixing bowl.
2. Mince the garlic and add to the bowl. Then add in 2 tbsp.
flour, 2 tbsp. tandoori spice mix, ½ a tsp chilli flakes, and a good
pinch of salt and pepper.
3. Break the egg into the bowl and add 1 tbsp. milk or water.
Very thoroughly mix the ingredients together. The consistency
should be like a paste and should coat the onions.
4. Heat a non-stick frying pan to medium-hot and add in 1 tbsp.

oil. Use a spoon to gentle drop in dollops of onion onto the pan.
Flatten with the back of the spoon and leave to cook for 2-4
minutes before flipping to cook the other side. They are ready
when golden in colour.
Go to Meal Plan
5. You may have to cook them in two batches. Keep the first set
warm in the oven, or lightly wrapped in foil.
Go to Contents
Cabbage &
white bean stew
w/ potato and carrot

Like a hug in a bowl, this warming stew is a health bringing

pick-me-up. It can be made with whatever veg is in the fridge
but goes particularly well with the below combination. Throw in
a bay leaf at the beginning and some bacon towards the end to
take it one step further.
½ Small White Cabbage ½ Celeriac 2 Rashers Bacon

1 Onion - ½ tsp Thyme
3 Cloves Garlic - 1 Bay Leaf
2 Carrots 1 Courgette 1 Tomato
3 Small Potatoes ½ cup Diced Celeriac
Go to Meal Plan
1 tsp Mixed Herbs Thyme and Rosemary

1 Chicken Stock Cubes 1 Veg Stock Cube
Go to Contents
1 can White Kidney Beans White Beans

Salt and Pepper -
How to
instructions...
“Put a lid on your
pots and pans to quickly bring How to make
water to the boil.”
Cabbage & white bean stew
1. Boil a large kettle of water. Finely dice the onion and mince
the garlic. Add a tbsp. oil to a large pot over a medium heat. Fry
the onion and garlic for 3-4 minutes and then add the chopped
cabbage. Lower the temperature slightly and cook the
ingredients for 10 minutes. Stir occasionally to stop from sticking
to the pan.
2. Add the roughly cubed potato, carrots and mixed herbs. (Add
the tomato, bay leaf and bacon at this point if using and
continue to cook for a couple minutes.
3. Pour in 2 cups of boiling water and stir well.
4. Crumble in the stock cube, bring to a boil, then reduce the

temperature so the water is just bubbling and cook for 20
minutes.
5. Taste test and season generously with salt and pepper. You
Go to Meal Plan
can also add a sprinkle of herbs at this point if necessary.
6. Allow the stew to rest for five minutes and serve.
Go to Contents
Week Three! Breakfast Lunch Dinner
Sweet potato soup Thai green curry w/
Sunday
Click on an Full English w/
w/ sundried tomato oil chicken and rice
item to go to giant Yorkshire pudding
Menu for two people and feta shavings
that recipe
Monday
Granola (Thai green curry w/ Melt in the mouth
uses an array of healthy vegetables, succulent
Meal plans start on a and yoghurt Chicken and rice) bean burger
under £20.00 per person. That's seven days of
Tuesday
prepared for the week. (Melt in the mouth Chicken tagine
about. (P.S. If you don’t have time for cooked Buttered toast
bean burger) w/ couscous
Wednesday
Smashed avocado Chickpea, spinach and
which days to eat what. One pot pasta
on toast feta salad
you.
Thursday
Granola Perfect
(One pot pasta)
and yoghurt parmigiana

to Thursday’s dinner (Perfect Spring
19
Friday
Buttered toast
becomes the next day’s Parmigiana) potato salad
Saturday
busy week. Fresh egg roll-ups
Pan-fried potato cakes Roast veg medley
w/ griddled tomatoes w/ baked feta
per person*
Go to Contents

Week Three *Starred Ingredients will
Fresh Produce to buy Meat and Dairy to buy Store Cupboard to buy Saved from previous week

Fresh Mint x 28g Chicken thighs x 1kg *Cocktail Gherkins x 227g Ginger
Fresh Parsley x 28g *Mature Cheddar x 400g Black Olives x 350g Granola
Price checked against Fresh Coriander x 150g Mozzarella x 3 packs Canned Tomatoes x 4 Mayonnaise
major supermarkets included so if you don’t Peppers x 600g Greek Feta x 200g *Fusilli Pasta x 500g Light Soy Sauce
We checked the prices at Sainsbury, Asda and Tomatoes x 6 *Free Rage Eggs x 12 *Mixed Herbs x 14g Sesame Oil
Sweet Potato x3 Coconut Milk x 400ml can *Couscous x 500g Peanuts
people. Lidl may be cheapest overall but does *Salad Potatoes x 1kg *Salted Butter x 250g Chickpea x 1 can Green Lentils
not always stock the full list of ingredients. (You
Stock Cubes, Beef stock *Onions x 1kg Unsmoked Bacon x 250g Black Eye beans x 2 cans Crushed Chillies
could always go to a corner store or ethnic shop
for these). The shopping list opposite is
Cubes, Olive Oil, Spring Onions x 1 Bunch *Bread x 800g Pearl Barley
compiled using supermarket own-brand
ingredients where possible. Fresh Spinach x 100g Soy Sauce
Loose Mushrooms x 8 Plain Flour
If you don’t like an Lemongrass x 2 sticks Baking Powder

don’t have it, check out Lemon x 1 Tandoori Spice
Say
Go to Meal Plan
Goodbye to the Courgette x 3 Potatoes

easily personalise your Garlic bulbs x 4 Onions
game, and Hello to
fuss free food Fresh Chillies x 50g Rice
buds.
Go to Contents
Carrots x 2 Pepper
Avocado x 1 Bread
Aubergine x 4 Sundried Tomato Oil

How to use
this cookbook
recipe covers. two.


out just fine.
450 8 230 210


Go to Meal Plan

clicking this link.
This area is for
information that
Go to Contents
can make life

easier.
make no difference.
How to
instructions...
Kitchen
Equipment
modern kitchen
quality you can

save for a decent
Rolling Pin Grater
chopping board than
Go to Meal Plan


Medium Pot
Go to Contents
Large Roasting Tray

English
breakfast
In a giant Yorkshire pudding

servings 30 Mins option breakfast
It’s morning, you’ve crawled out of bed after a long

night and your partner presents you with a Full English in a
Giant Yorkshire Pudding. Do you? A. Make a mental note,
(they’re a keeper). B. Praise them as your saviour. C. Commit
to marrying them there and then. D. All of the above.
Original Recipe Swap Shop Yorkshire Pudding

4 Rashers Bacon 4 Sundried Tomatoes 2-3 Eggs
8 Mushrooms 1 Courgette ½ cup Flour
1 Spring Onion - ½ cup Milk
½ Clove Garlic - 1 tbsp. Cooking Oil
2 Eggs - Salt and Pepper
Go to Meal Plan
½ tbsp. Butter ½ tbsp. Olive Oil

Salt and Pepper *If you’re having trouble
getting rid of small lumps
in your batter you can pour
Go to Contents
it through a sieve. The

lumps will be left behind
and you’ll get a lovely silky
batter. How to
instructions...
“Vegetarians take note:
sundried tomatoes make an excellent
How to make
swap for bacon or chorizo.”
English breakfast
1. Preheat the oven to 200 Celsius. Take a mixing bowl and
break in 2 eggs. Add the milk and lightly whisk together.
Gradually add the flour (slowly through a sieve is best). Whisk
until a smooth batter has formed with no *lumps.
2. Add 1 tbsp. cooking oil to an 18-21 cm round oven dish and

spread the oil onto the sides and base. Pour in the batter and
place in the middle of the oven for 20-25 minutes. Do not open
the oven for the first 20 minutes. Remove from the oven when it
is puffed and golden and the top is crisp.
3. With 12 minutes oven time left, cut the mushrooms into

quarters and finely mince ½ a garlic clove. Melt the butter in a
large pan over a medium heat and add the mushrooms, garlic
and a pinch of salt and pepper. Stir and cook for 6-10 minutes
until they are just al dente.
4. At the same time, place a dash of oil into a non-stick frying
Go to Meal Plan
pan and turn the heat to medium-high. Fry the bacon for 3
minutes and then move to one side of the pan. Finely chop a
spring onion, crack the eggs into the frying pan and season with
salt, pepper and the spring onion. Flip the bacon, fry until the
egg has set, remove the Yorkshire pudding and add your fillings.
Go to Contents
Sweet
potato soup
w/ sundried tomato oil and feta shavings

My brother loves sweet potatoes. That’s what I learned

this week! In fact, I bet most people secretly love sweet
potatoes. Their unique flavour makes a great change to normal
potatoes. This soup can be made to suit vegetarians and is
exceptional topped with grated feta. If you don’t have feta,
try a spoon of crème fraiche .

1 ½ Sweet Potatoes 1 cup Red Lentils Grated Feta
1 Onion - Crispy Bacon
2 Cloves Garlic - Lemon Juice
1 tbsp. S.D Tomato Oil* 1 tbsp. Tomato Puree Crème Fraiche
3 cups Boiling Water 1 tbsp. Cooking Oil
Go to Meal Plan
1 Chicken Stock Cube -

Salt and Pepper 1 Vegetable Cube
*Sundried Tomato Oil

Go to Contents
How to
instructions...
“Keep your
knives sharp, they’re less
How to make
likely to slip off the veg and
Sweet potato soup
onto your fingers.”
1. Finely dice the onion and mince the garlic. Pour 1 tbsp.
sundried tomato oil into a medium-hot pot and fry together for
3-4 minutes until soft.
2. Chop the sweet potato (skin on) into 3 cm cubes and add to
the pot along with the boiling water and stock cube.
3. Simmer on a medium heat for 15-20 minutes until the sweet

potato is soft.
5. Serve into bowls and drizzle with sundried tomato oil. Top
with a squeeze of lemon juice and a grating of feta cheese.
Go to Meal Plan
Go to Contents
Thai green
curry paste
Simplify your life with big batch cooking
Ten Ready in Vegetarian Lunch

servings 25 Mins option & dinners
Make this mouth watering green curry paste on the

weekend when you have 30 minutes to spare. The idea is to
batch produce several portions which can be frozen and used
over the next couple of months. When using your frozen paste,
the curry can be served within 30 minutes, start to finish.

2 Lemon Grass Stalks 1 tbsp. Lime peel 1 tbsp. Shrimp Paste
1 Large Bunch Coriander - 1 tsp Cumin Seeds
3 cm Ginger - 5 Lime Leaves
2 Small Onions -
10 Cloves Garlic -
Go to Meal Plan
2-4 Green Chillies 2-4 Red Chillies

1 tbsp. Butter 1 tbsp. Olive Oil
3 tbsp. Water -
1 ½ tbsp. Salt -
Go to Contents
Pepper -
How to
instructions...
Kitchen &
How to make
shopping tips 16 Thai green curry paste
Things to Freeze 1. Peel and chop all the ingredients, (include the coriander
stalks) into approx. 1 cm pieces and add to a deep cooking pot,
Bacon – Split the pack into portions and freeze 2 slices per bag. If (no heat).
you can find it, buy cooking bacon, it’s just as good and cheaper!
2. Blitz the ingredients together with a hand blender until it
Boneless Pork (and other large meats) – Buy around 1kg of makes a smooth paste. The aroma will be very strong and will
meat and cut into 6 pieces. freeze 2 pieces per bag. not taste good until cooked. Just trust in the ingredients!
Chicken thighs – Split into portions and freeze 2 pieces per bag. 3. Take 4-6 plastic sandwich bags and spoon in 2 tbsp. of paste
into the corner of each bag. One bag will serve two people. Seal
Bread – Slice bread and freeze. Just pop in toaster to defrost. with a knot or plastic tie and store in the freezer for up to 4
months.
Spinach, peas, corn, fresh herbs – Contain all the nutrients and
will not spoil in the freezer. Note. If you like it hot, throw in a few more chillies. You can
always add a squeeze of lime juice to cool things down again.
Other things to freeze – Chopped onion, garlic, ginger, chilli, You will also need a hand blender and some closing sandwich
coriander and fresh herbs, chicken stock, soups, sauces, pizza bags to store the curry paste. Buy a budget hand blender for
dough, bread dough, pie dough, mashed potato, par-boiled and around £10, they are incredibly useful for soups, sauces and
Go to Meal Plan
seasoned potatoes ready for roasting, curry pastes, milk, butter, hummus and curry pastes.
grapes, juices, fresh fruit, cooked fruit, curry pastes.
How to Freeze certain vegetables – Vegetables like broccoli,

carrots, green beans and mushrooms need to be quickly
Go to Contents
blanched in boiling water and chilled in cold before freezing. It’s
simple to do and the best bet is to Google how.
Thai
green curry
w/ chicken and rice

This is a definite favourite and you’ll be salivating from the

aroma as it cooks. If you’ve pre-made the Thai green curry paste
you can whip this up in less than 30 minutes. It’s brilliant for
those mid week meals where you want something hot and tasty
without the effort. Make a fresh batch of curry paste on the
Weekend and freeze portions for later use.
Original Recipe Swap Shop Topping Ideas

2 Chicken Thighs Aubergine, or Prawns Peanuts
2 tbsp. Curry paste - Fresh Coriander
1 can Coconut Milk - Fresh Chilli
1 Courgette ½ Aubergine Chilli Flakes
Go to Meal Plan
1 Pepper ½ cup Frozen Peas

Salt and Sugar -
Go to Contents
How to
instructions...
“Make sure your
food is room temperature
How to make
before putting it into the
Thai green curry
fridge or freezer.”
1. Using a sharp knife, carefully cut away the fat, skin and bones
from the chicken thighs and discard. Roughly chop the meat into
3-4 cm pieces. Empty a freezer bag of curry paste (or 2 tbsp.
fresh) into a large pot and gently heat until melted.
2. Add the chicken and stir-fry over a medium heat for 3

minutes. Pour in a can of coconut milk and crumble in the stock
cube. Stir well. Cut the courgette into 1 cm rounds and the
pepper into 2-3 cm pieces and add to the pot. Gently simmer on
a medium-low heat for 25 minutes. (Cook the rice at during this
time).
3. Taste test and season the curry with salt and pepper if
necessary. Serve over a bowl of steaming hot rice and finish with
some chopped coriander.
Vegetarian. Make a vegetarian version by changing the

chicken stock for vegetable stock and swapping chicken for tofu.
Go to Meal Plan
Another option is to cut an aubergine into finger sized pieces and
add to the curry along with courgette and peppers. This makes
an awesome veggie version.
Go to Contents
Granola “A good breakfast
& yoghurt will set you up for

a good day”
Two Ready in
portions 2 Mins


2 Bowls Granola -
1 cup Yoghurt -
Go to Meal Plan
Go to Contents
How to
instructions...
Kitchen &
How to make
Make Meat go Further 1. Buttered toast

Fancy a Sunday roast? No problem! But before you throw away
the leftovers, consider that the chicken carcass can be boiled to 3. Toast and banana
make a highly nutritious bone broth.
4. Cereal with milk
Find a big pot and fill it with water, throw in 1 tbsp. gravy
granules, a stock cube, an onion, a couple cloves garlic and 1 tsp
herbs. Gently boil for an hour or two, remove the bits with a 6. Smashed avocado on toast
sieve and put the liquid back into the pot. Add in a handful of
shredded chicken and any leftover roast potatoes, carrots and 7. Egg roll-ups
stuffing. Heat through and Voila, another tasty meal.
Another way to make meat go further is to cut it into wafer thin 9. Scrambled eggs
pieces. It increases the surface area and will absorbs huge
amounts of flavour. By cutting super thin you actually taste more 10. Bacon and egg sandwich
meat than there really is. It’s a perfect way to economise whilst
maximising taste.
Go to Meal Plan
Go to Contents
Melt in the
mouth bean burger
Whoever said veggie burgers are boring needs to eat one of these

We created this little masterpiece as an alternative to the

beef burger. Yep that's a veggie burger right there, in all it's
glory. Start to finish ready in 15 minutes. To all us meat eaters,
give this one a go. You'll be really surprised how good it is. Use a
heaped tsp tandoori spice to give more flavour.

2 cans Black Eye Beans 2 cans Kidney beans 4 Toasted Buns
1 Small Onion 4 Spring Onions Mayonnaise
1 Clove Garlic - Ketchup
2 ½ tsp Tandoori Spice 1 tsp Masala Spice Coriander Leaves
2 tsp Flour - Lettuce
Go to Meal Plan
4 tbsp. Cooking Oil 4 tbsp. Olive Oil Tomato

Salt and Pepper - Cheese
Avocado
Fried Egg
Go to Contents
Hot Sauce
How to
instructions...
“Try it for
your next meat
How to make
free Monday”
Melt in the mouth bean burger
1. Drain the beans and rinse under water. Shake very well to dry
and add to a bowl. Finely grate the onion and garlic and add the
tandoori spice (Lidl do a good cheap one), flour and a pinch salt
and pepper. If you don’t have a grater then chop the onion and
garlic super finely and fry in oil for 3 minutes to soften before
adding to the beans.
2. Thoroughly mix and mash the ingredients together using your

clean hands to break up most of the beans.
3. Get a non-stick frying pan medium-hot and add 1 tbsp. oil.

Form the burger mix into four equal patties and fry on each side
for 4 minutes. Toast the bread, layer with the fillings and enjoy
your masterpiece.
Go to Meal Plan
Go to Contents
Buttered “A good breakfast
toast will set you up for

a good day”
Two Ready in
portions 5 Mins


4 Slices Toast -
Butter
Go to Meal Plan
Go to Contents
How to
instructions...
Kitchen &
How to make
Why Chicken Thighs 1. Buttered toast

Chicken thigh is tastier and much more succulent than breast.
Yes, it needs a little prep work to remove the skin, fat and bone, 3. Toast and banana
but you are more than rewarded for your labour. On the plus, it
costs less than breast, the bones can be used to make stock, and 4. Cereal with milk
the skin can be used to make schmaltz. (Google it!)
A good way to bring the cost down is to buy a large pack of 6. Smashed avocado on toast
chicken thighs and split the pack into two thigh portions. Place
each portion in a sealable freezer bag and defrost when needed. 7. Egg roll-ups
9. Scrambled eggs
Go to Meal Plan
Go to Contents
Chicken
tagine
w/ veg and couscous

This is my old friend Kether’s go to dish. He loves the simplicity of

it and how the spices can be tweaked to create new versions. For
such a simple recipe there are some incredible flavour layers. If you
can get your hands on some preserved lemons, (or lime pickle),
add a chopped tsp to the finished dish. It’ll blow your mind.

2 Chicken Thighs Drumsticks or Legs ½ tsp Cinnamon
1 Onion 3 Spring Onions ½ cup Fresh Coriander
2 Cloves Garlic - 2 tsp Preserved Lemon
2 Carrots ½ Sweet Potato 2 tsp Lime Pickle
1 Courgette 1 tsp Thyme 1 tsp Fresh Chilli
Go to Meal Plan
1 tsp Mixed Herbs 2 tsp Ras El Hanout*

2 tsp Tandoori Spice 1 Veg Stock Cube
1 Chicken Stock Cube 2 tbsp. Cooking Oil
2 tbsp. Olive Oil -
Go to Contents

Salt and Pepper -
1 cup Couscous 1 cup Rice
How to
instructions...
“Always cook with alcohol.
Occasionally add some to whatever it
How to make
is that you're cooking.”
Chicken tagine
1. Slice the onion into half moon strips and mince the garlic. Add
to a deep and wide pot along with 2 tbsp. oil and fry over a
medium heat for 4 minutes.
2. Add the mixed herbs, tandoori spice and chicken thighs and
cook for a further 5 minutes, stirring occasionally.
3. Roughly chop the carrot and courgette into 3-4 cm pieces and
add to the pot along with the crumbled stock cube and boiling
water. Stir together, bring to the boil and put a lid on. Drop the
temp to a low simmer and cook for a total of 1 hour (flipping the
chicken after 30 minutes and removing the skin).
4. Check the water levels and stir occasionally to stop any

sticking to the bottom of the pan. The tagine should be moist
with a little juice. If there is too much water, turn up the heat
and cook off some liquid.
Go to Meal Plan
Couscous. Pour one cup of couscous into a large bowl and
crumble in 1 chicken stock cube, 1 tbsp. oil and a pinch of
pepper. Mix together and pour in boiling water until it is ¾ cm
above the couscous. Stir again, cover the bowl with a plate and
leave for 6-8 minutes
Go to Contents
Smashed
avocado on toast
A mouth-watering medley of big flavours

Without wanting to sound like an Instagram health guru

pushing the boundaries of avocado eating, I’d like to point out
just how delicious they are. And it’s true, they are packed full
of goodness. If you were stranded on a island with only a
couple of ingredients, you’d be wise to choose the avocado, or
coconut, (or mother’s milk, so I’m told).

1 Avocado - Squeeze of Lime Juice
2 Slices Toast Any Bread Pinch of Chilli Flakes
Salt and Pepper - 1 tsp Olive Oil
Chopped Spring Onion
Go to Meal Plan
Go to Contents
How to
instructions...
“Keep bunches of
herbs fresh by placing the
How to make
roots in a glass with 2cm
Smashed avocado on toast
of fresh water.”
1. Cut a ripe avocado in half and remove the seed and skin.
2. Roughly chop it into pieces and place in a mixing bowl along

with a good pinch of salt and pepper. (Add in any additions such
as lime or lemon juice, olive oil and chilli flakes at this point).
3. Use the back of a fork to mash the avocado into a paste.
4. Toast some bread, lightly butter one side and spoon over the
avocado.
Note. If you have an unripe avocado and want to bring it to

ripeness you can put it in a paper bag with a banana, (or leave
them next to each other in the fruit bowl). The banana gives off
ethylene which triggers the ripening process in mature fruit.
Go to Meal Plan
Go to Contents
Chickpea, spinach
and feta salad
w/ a light lemon and olive oil dressing

Lunch
This is a good one to spoon over buttery toast. The soft chickpeas
and simple lemon and oil dressing adds a lightness to the dish that
reminds me of Mediterranean cooking. If you want to take this to
the next level, grate a little nutmeg over the chickpeas.

1 can Chickpeas 1 can Butter Beans Toast
1 Onion - Nutmeg
2 Clove Garlic -
¼ cup Feta Cheese ¼ cup Goats Cheese
2 cups Fresh Spinach 1 cup Frozen Spinach If you’re looking for a
1 tbsp. Lemon Juice - more substantial meal
Go to Meal Plan
2 tbsp. Olive Oil - you can double up the

ingredients, add a stock
Salt and Pepper -
cube and eat as a big
hot stew with toast as a
side.
Go to Contents
How to
instructions...
Kitchen &
How to make
shopping tips 19 Chickpea, spinach and feta salad
Eggs Eggs Eggs a guide to freshness If following the meal plan, prepare this lunch at the
same time as cooking the chicken tagine.
Ah eggs, one of the most versatile ingredients in the kitchen. If
you can afford it, we suggest opting for free-range or organic as 1. Finely slice the onion and mince the garlic. Heat 1 tbsp. oil in a
the living conditions for caged eggs aren’t pretty. On the plus, pot and fry for 4 minutes over a medium heat until soft and
free-range eggs aren’t expensive with 12 costing around the translucent.
£2.00 mark.
2. Drain the chickpeas and add to the pot along with a good
To check the freshness of an egg, submerge one in bowl of pinch salt and pepper. Roughly chop the fresh spinach and add
water. If the egg lies flat on the bottom it is fresh. The more it to the pot. Heat through for a couple minutes until wilted.
tilts on one end the less fresh it is. If it is standing almost vertical
it needs to be eaten as soon as possible. If it is almost floating, or 3. (If using frozen spinach, add in a ¼ cup water and the frozen
indeed floating, discard it. spinach. Bring to a boil, then drop the temperature so the water
is gently bubbling. Cook until the spinach is soft and can be
broken into little pieces, then stir well and cook for a further 5
minutes to remove the water).
4. Meanwhile, pour the olive oil and lemon juice into a mixing
Go to Meal Plan
bowl and add a pinch of salt and pepper. Vigorously whisk
together for 20 seconds. Crumble the feta into the spinach and
chickpeas and stir together. Drizzle over the dressing, eat as is or
poon over hot buttered toast.
Go to Contents
One pot
pasta
In a rush? Make a bowl of this.

Servings 20 Mins option & lunch
It’s amazing how much flavour you can squeeze out of a one pot pasta
recipe. This version results in a creamy tomato sauce and makes for a
brilliant mid-week taste sensation. Really, this should be in everyone’s
repertoire. As the name suggests, it’s a one pot wonder. Simply put,
that’s less washing up and tons of big flavours.

3 cups Pasta 3 Portions Spaghetti Pepper
2 Onions - Courgette
4 Cloves Garlic - Spinach
8 Sundried Tomatoes 12 Olives Chilli Flakes
2 cans Chopped Tomatoes 2 can Passata Sausage
Go to Meal Plan
6 tsp Mixed Herbs 6 tsp Dried Herbs Crispy Bacon

½ tsp Chili Flakes ½ Fresh Chilli
2 Veg Stock Cubes 2 Chicken Stock Cubes
½ cup Feta Cheese ½ cup Goats Cheese
2 ½ cups Water (625ml) -
Go to Contents
Salt and Pepper -
How to
instructions...
“If you don’t have feta, try
goats cheese or cheddar. They both
How to make
make a good swap.”
One pot pasta
1. Finely slice the onion, mince the garlic and roughly chop the
sundried tomato.
2. Add 1 ½ cups boiling water to a deep pot and crumble in the

stock cube, dried herbs and can of tomato.
3. Add the pasta, onion, garlic and sundried tomato, then stir
together.
4. Place a lid on the pot and boil over a medium-high heat for 10
minutes. Remove the lid and continue to boil for 7 more
minutes, (stirring occasionally).
5. Chop the feta into ½ cm pieces and stir through the hot pasta.
Taste test, season with salt and pepper if needed.
Go to Meal Plan
Go to Contents
& yoghurt will set you up for

a good day”
Two Ready in
portions 2 Mins


2 Bowls Granola -
1 cup Yoghurt -
Go to Meal Plan
Go to Contents
How to
instructions...
Kitchen &
How to make
Make Meat go Further 1. Buttered toast

Fancy a Sunday roast? No problem! But before you throw away
the leftovers, consider that the chicken carcass can be boiled to 3. Toast and banana
make a highly nutritious bone broth.
4. Cereal with milk
Find a big pot and fill it with water, throw in 1 tbsp. gravy
granules, a stock cube, an onion, a couple cloves garlic and 1 tsp
herbs. Gently boil for an hour or two, remove the bits with a 6. Smashed avocado on toast
sieve and put the liquid back into the pot. Add in a handful of
shredded chicken and any leftover roast potatoes, carrots and 7. Egg roll-ups
stuffing. Heat through and Voila, another tasty meal.
Another way to make meat go further is to cut it into wafer thin 9. Scrambled eggs
pieces. It increases the surface area and will absorbs huge
amounts of flavour. By cutting super thin you actually taste more 10. Bacon and egg sandwich
meat than there really is. It’s a perfect way to economise whilst
maximising taste.
Go to Meal Plan
Go to Contents
Perfect
parmigiana
Layers of goodness with a tomato and mozzarella kick

Parmigiana is a beautiful Italian dish consisting of fried

aubergine baked in layers of mozzarella and tomato. Our
version uses grilled aubergine lightly brushed with olive oil and
is equally delicious. If you want to add a smoky / salty layer to
the dish you can throw in a handful of chopped bacon.

4 Aubergines 6 Courgette 2 Rashers Bacon
2 Tomatoes - 1 Onion
3 Balls Mozzarella - ½ cup Basil Leaves
4 Cloves Garlic - ½ cup Bread Crumbs
2 Rashers Bacon (optional) - ½ cup Parmesan
Go to Meal Plan
2 cans Chopped Tomatoes 2 cans Passata

1 Egg (optional) -
5 tbsp. Olive Oil -
4 tsp Mixed herbs 4 tsp Thyme/Rosemary
Go to Contents
½ tsp Sugar (optional) -

Salt and Pepper
How to
instructions...
“For a perfect top, whisk an
egg with a handful of cheese and
How to make
pour it over the parmigiana
Perfect parmigiana
before baking. ”
1. Finely mince 2 cloves garlic and add to a pot along with a
tbsp. olive oil and a good pinch of salt. Gently fry for a minute
before adding the chopped tomatoes and ½ a tsp sugar. Stir in 2
tsp herbs (and the chopped bacon if using) then simmer over a
medium heat whilst preparing the aubergine.
2. Pour 4 tbsp. olive into a cup. Finely mince 2 cloves garlic and
add to the cup along with a tsp mixed herbs and a good pinch of
salt and pepper. Stir well.
3. Slice the Aubergine lengthways into approx. ¾ cm thin slices.

Lay them out flat and spoon over the garlic oil. Season with salt
and pepper and place on a wire oven rack. Grill over a high heat
until they turn brown, (approximately 3-5 minutes), then turn
and brown the other side. You will have to cook the aubergine in
batches. Once finished, preheat the oven to 200 Celsius.
4. Squeeze the water out the mozzarella then cut into very thin
Go to Meal Plan
slices. Take an oven dish and begin layering the ingredients. One
layer aubergine, followed by a layer of tomato sauce, mozzarella
and seasoning. Try to finish with a top layer of mozzarella, then
thinly slice the two tomatoes and place in between the top layer
of mozzarella slices.
Go to Contents
5. Whisk an egg (with a handful of grated cheddar if available)
and pour over the top. Season with salt, pepper and herbs, and
bake in the middle of a preheated oven for 30 minutes.

a good day”
Two Ready in
portions 5 Mins


4 Slices Toast -
Butter -
Go to Meal Plan
Go to Contents
How to
instructions...
Kitchen &
How to make
shopping tips 21 Quick breakfast ideas
Ugly fruit & veg 1. Buttered toast

Vegetables are shaped by nature and come from large muddy
fields in the middle of the countryside. It’s easy to forget that 3. Toast and banana
fact when they’re presented to us in their uniform shape and
perfect pristine packaging. In reality, there’s just tons of 4. Cereal with milk
perfectly edible vegetables going to waste as they aren’t the
right shape for the supermarkets strict criteria. Fortunately,
that’s now beginning to change, with ‘ugly fruit and veg’ being 6. Smashed avocado on toast
introduced back into the shops.
7. Egg roll-ups
Please buy it. It’s how nature intended the veg to be; knobbly,
bent and with interesting colours. It tastes great and could save
you money too. 9. Scrambled eggs
Go to Meal Plan
Go to Contents
Spring
potato salad
A fresh and herby salad

Diner
Make this beauty with baby potatoes or baking potatoes, it

doesn’t really matter. And if you find you don’t have all the
right fresh herbs, don’t worry. The dressing will still taste good
even if reduced to spring onion, mayo, lemon juice and salt.

4 cups Diced Potato 4 cups Diced Celeriac 1 Diced pepper
4 Spring Onions ½ Onion ½ Diced Cucumber
1 pepper 1 cup Green Beans
¼ cup Mayonnaise - ½ tsp Mustard
1 Clove Garlic - Hard Boiled Eggs
2 tbsp. Olive Oil - Smoked Mackerel
Go to Meal Plan
1 tbsp. Lemon Juice Ume Plum Vinegar ¼ cup Chopped Mint

3 tbsp. Chopped Gherkin (Optional)
½ cup Chopped Parsley (Optional) Keep the unused
¼ cup Chopped Mint (Optional) herbs in a bag inside
Go to Contents
Salt and Pepper the fridge and use

them for next weeks
three bean salad.
How to
instructions...
How to make
Spring potato salad
1. Wash the potatoes and roughly cut into 3 cm cubes, (skin on).
Bring a large pot of salted water to the boil and cook the
potatoes for 10-15 minutes or until they are soft all the way
through. Try not to overcook them, you don’t want mushy
potatoes.
2. Meanwhile, add the olive oil and lemon juice to a bowl along
with a good pinch salt and pepper. Crush a clove of garlic with
the back of a knife and add to the bowl along with ½ a tsp
mustard. Vigorously whisk together with a fork for 30 seconds
then remove and discard the garlic.
3. Finely chop the pepper, gherkins, parsley and mint and add to
the bowl. Stir together. (If you like a sweeter dressing you can
add ½ a tsp honey or sugar at this point).
4. Once the potatoes are cooked, drain them well and return to
a large serving bowl. Add the dressing and gently mix through
Go to Meal Plan
the potatoes to coat all the surfaces. Do this whilst the potatoes
are warm and they will absorb the flavour.
“Capers make
5. Now wait 5-8 minutes for the potatoes to cool and then mix
a good swap for in the mayonnaise. Serve immediately or refrigerate for later.
Go to Contents
gherkins. ”
Fresh egg
roll-ups
A light and healthy breakfast without the bread.
Makes Ready in Vegetarian Breakfast

one 5 Mins option or brunch
These egg roll-ups are simpler than can be, and healthy too.
Perfect for a fresh and light start to the day. Don’t be put off
by eating courgette for breakfast, it becomes lightly steamed
inside the egg and is delicious with a grating of cheddar
and dipped in chilli sauce.

1 Egg - 1 tbsp. Grated Cheddar
½ Courgette
1 Spring Onion -
1 tbsp. Water 1 tbsp. Milk
1 tsp Olive Oil 1 tsp Cooking Oil
Go to Meal Plan
Salt and Pepper -
*Double the
ingredients to
Go to Contents
make a second
portion
How to
instructions...
“Clean as you go…
it’s a great way to reduce
How to make
the pile of washing at
Fresh egg roll-ups
the end of cooking”
1. Success here is in the preparation, so make sure everything is
ready to roll before you begin. Start by grating the courgette,
taking it to the sink, and squeezing the water out of it. Then
leave on the chopping board ready to use.
2. Very finely chop a spring onion.
3. Break an egg into a cup. Add a tbsp. water, a good pinch salt
and pepper and ½ the spring onion. Vigorously whisk together.
4. Get a non-stick frying pan medium hot and pour in a tsp oil. In
one move, pour in the egg and swoosh the pan around to make
the egg cover the entire bottom surface, (a bit like make a
pancake).
5. Wait 15 seconds, then add the courgette and the second half
of the spring onion in a line a near the front edge of the egg.
Go to Meal Plan
6. Wait 30 seconds and then either using your fingers (if you can
handle the heat) or a spatula, lift up the edge of the egg and fold
it over the courgette. Then roll the egg up into a sausage.
7. Cook for 20 seconds then roll it over and cook for another 20
Go to Contents
seconds. Slide onto a plate, grate over a bit of cheese and dip it
in some chilli sauce. P.S. still tastes great without the cheese and
chilli sauce.
Pan-fried
potato cakes
What to do with leftover potato

No one, in the history of the world, has ever cooked the

correct amount of spaghetti, rice or potatoes. So what do you
do with the leftovers? Combine them with new ingredients
and quickly turn them into delicious pan fried cakes.

1-2 cups Potato 1-2 cups Sweet Potato 1 Rasher Cooked Bacon
1 Egg - 1 tsp Mustard
1 tsp Flour - ½ Clove Garlic
½ cup Cheddar Cheese ½ cup Cheese ½ cup Sweet Corn
2-3 Spring Onions ½ Onion
2 tbsp. Olive Oil 2 tbsp. Cooking Oil You can save prep time by
Go to Meal Plan
Salt and Pepper - purposefully cooking too much

rice, potatoes or spaghetti. Just
keep it in the fridge for a day or
two until you are ready for
some leftover goodness.
Go to Contents
How to
instructions...
“Let’s make
How to make
food poverty Pan-fried potato cakes
history.”
1. Break the egg into a mixing bowl and add the potato, finely
chopped spring onion, cheddar cheese, (cut into ½ cm cubes or
coarsely grated) and a good pinch salt and pepper. Thoroughly
mix the ingredients together.
2. Add 1 tbsp. oil to a non-stick frying pan and heat to medium.

Shape the potato cakes into burger sized patties, around 1-2 cm
thick, and cook for 6-8 minutes on one side.
3. Add another tbsp. oil to the pan, very gently turn the cakes
and cook for a further 6-8 minutes. Try not to move the cakes
around too much as they can easily break apart until a crisp
surface has formed.
Pan-fried Tomatoes. Pair these fluffy potato cakes with

some sweet and juicy pan-fried tomatoes. Simply cut them in
half and season with a little salt and pepper. Fry in the pan for 3-
4 minutes each side.
Go to Meal Plan
Go to Contents
Roast veg
w/ baked feta
w/ Mediterranean veg and sweet potato

Every household should have a couple throw together recipes

that are ridiculously easy and taste amazing. You know the
score, long day at work, deciding between take-away and not
eating. Give this one a go, it’s a favourite. P.S. Shout out to
Tash for the inspiration for this recipe!

2 Sweet Potatoes 2 Potatoes Chicken Thighs
2 Cloves Garlic - Broccoli
1 Onion ½ Leek Bacon
2 Peppers 6 Mushrooms Mixed Herbs
4 Tomatoes ½ can Tomatoes
Go to Meal Plan
10 Olives 4-6 Sundried Tomatoes The feta cheese is an important

4 cm Feta Cheese 2 tbsp. Cottage Cheese ingredient in this recipe and
2 tbsp. S.D Tomato Oil 2 tbsp. Olive Oil really ties everything together.
But if you don’t fancy feta, try
½ Lemon -
finely chopping ½ a spring onion
Go to Contents
Salt and Pepper

and combining with some
cottage cheese.
How to
instructions...
Kitchen &
How to make
shopping tips 22 Roast veg w/ baked feta
Dried Herbs 1. Preheat the oven to 190 C. Cut the vegetables to various sizes
depending on their hardness, (see note) and place in an oven
Herbs fit nicely into the Big Flavour category which means they proof dish.
can take your meals to the next level without blowing your
budget. Over time you can build up a well-stocked herb drawer 2. Finely chop the garlic, and cut the Olives into small pieces.
but to start go for a ‘mixed herb’ which will add depth to your Add to the vegetables along with the olive oil (or sundried
savoury meals. (A good mixed herb will most likely be a tomato oil) and a good pinch salt and pepper. Using your hands,
combination of marjoram, thyme, oregano, basil and sage, but toss and mix the veg in the oil so they have a light coating.
does vary from shop to shop). Solo herbs to consider are thyme,
rosemary, sage, and oregano. 3. Sprinkle 3 tbsp. water into the roasting pan and roast in the
middle of the oven for 40-45 minutes or until the sweet potato is
If you have unused fresh herbs, chop them up and mix with soft.
equal amounts of butter or olive oil. Freeze in an ice tray (or
sandwich bags for later use. Just pop into a pan over a medium 4. Crumble the feta onto the vegetables and gently mix through.
heat to melt your flavour bombs, then add your onion and garlic If you are feeding hungry mouths you can serve this with some
as normal. couscous cooked in stock water.
Note. Arrive at equally cooked veg by cutting to different sizes
Go to Meal Plan
depending on density. For example: hard and dense veg can be
cut smaller at 1-2cm thick, whilst soft and watery veg can be cut
larger at 3-4 cm thick.
Go to Contents
Week Four! Breakfast Lunch Dinner
Sunday
Click on an Tomato Butternut squash, ginger and Roast Chicken
item to go to bruschetta creamed coconut soup w/ all the trimmings
Menu for two people
that recipe
Monday
Monday’s roast chicken
uses an array of healthy vegetables, succulent Buttered toast (Roast chicken salad)
Meal plans start on a soup w/ barley
approx. £18.00 per person. That's seven days of
Tuesday
prepared for the week. Granola
Fresh Frittata
Spaghetti
about. (P.S. If you don’t have time for cooked or cereal w/ milk Puttanesca
Wednesday
Scrambled eggs (Spaghetti Thai green curry w/
which days to eat what.
on toast Puttanesca) aubergine and rice
you.
Thursday
Granola (Thai green curry Broccoli and Portobello
or cereal w/ milk w/ aubergine and rice) mushroom Asian style

to Thursday’s dinner (Broccoli and Portobello Butternut squash
18
Friday
Buttered toast
becomes the next day’s mushroom Asian style) and bacon risotto
Saturday
busy week. King’s breakfast Pan-fried risotto balls
Ricotta, tomato and
thyme tart
per person*
Go to Contents

Week Four Fresh Produce to buy Meat and Dairy to buy Store Cupboard to buy Ingredients leftover from previous weeks
Shopping list Button Mushrooms x 400g Medium Whole Chicken 1.75kg *Arborio Risotto Rice x 500g Ginger Mature Cheddar
Butternut Squash x 1 Ricotta Cheese x 250g *White Rice x 1kg Granola 3 Eggs
Price checked against Cherry Tomatoes x 335g Anchovy Fillets x 50g Tin Sage Stuffing x 85g Mayonnaise Salted Butter
major supermarkets
Tomatoes x 12 Milk x 2 pints *Dried Thyme x 12g Light Soy Sauce Fusilli Pasta
We checked the prices at Sainsbury, Asda and Baby leaf Spinach x 100g Free Rage Eggs x 6 *Dried Rosemary x 22g Sesame Oil Mixed Herbs
*White Potatoes x 1.5kg Unsmoked Bacon x 300g Tomatoes x 2 cans Peanuts Couscous
people. Lidl may often be cheapest overall but *Onions x 1kg *Unsalted Butter x 250g Spaghetti x 500g Green Lentils Spring Onions
does not always stock the full list of ingredients.
(You could always go to a corner store or ethnic Iceberg Lettuce x 1 *Salted Peanuts x 200g Crushed Chillies Cocktail Gherkins
shop for these). The shopping list opposite is Lemon x 1 Black Olives x 350g Pearl Barley Potatoes
compiled using Sainsbury’s basic ingredients
where possible. *Ginger x 1 piece *Creamed Coconut x 200g Plain Flour Onions
*Garlic bulbs x 4 Coconut Milk x 400ml can Baking Powder Rice
Cucumber x 1 *Capers x 198g Tandoori Spice Pepper
Courgette x 1 *Bread x 800g Sundried Tomato Oil Bread

Say
Go to Meal Plan
Goodbye to the Carrots x 1kg
‘What’s For Dinner’ *Starred Ingredients will Basic ingredients are (Salt, Pepper, Chicken If you don’t like an
Broccoli x 2
game, and Hello to not be finished this week not included so if you Stock Cubes, Beef ingredient or simply
fuss free food Aubergine x 2 and can be used as part don’t have the following stock Cubes, Vegetable don’t have it, check out
of another meal plan. items, add them to the Stock Cubes, Olive Oil, the Swap Shop section
Go to Contents
Coriander x 1 bunch
list. Vegetable Oil, Sugar) on each recipe. You can
personalise your meals
to suit your taste buds.
How to use
this cookbook
recipe covers. two.


out just fine.
450 8 230 210


Go to Meal Plan

clicking this link.
This area is for
information that
Go to Contents
can make life

easier.
make no difference.
How to
instructions...
Kitchen
Equipment
modern kitchen
quality you can

save for a decent
Rolling Pin Grater
chopping board than
Go to Meal Plan


Medium Pot
Go to Contents
Large Roasting Tray

Simple
bruschetta
A rustic Italian antipasto

Bruschetta is a delicious Italian recipe which consists of toasted

bread rubbed with garlic and topped with fresh ingredients. In
this version we’re using juicy tomatoes and a little sundried
tomato oil to give a real depth of flavour. Feel free to add basil
and mozzarella to take this to the next level.

1 cup Chopped Tomatoes Grilled Peppers Mozzarella
3 Slices Toasted Bread - Basil
1 tbsp. Olive Oil - Balsamic Vinegar
1 Clove Garlic - Olives
2 tbsp. S.D Tomato Oil Olive Oil or Butter
Go to Meal Plan
Salt and Pepper -

Go to Contents
How to
instructions...
“Grill peppers in How to make
olive oil and garlic to
Simple bruschetta
create a delicious
alternative.” 1. Cut the tomatoes into small pieces and add to a bowl. Season
generously with salt and pepper and drizzle over the olive oil.
Mix together and leave to rest.
2. Toast the bread and cut it into 6 strips. Cut a clove of garlic in
half and gently rub the cut end over the surface of the toast.
3. Drizzle the sundried tomato over the bread then top with
tomatoes. Make sure to pour over any juices as this contains
massive flavour.
Go to Meal Plan
Go to Contents
Butternut squash,
ginger & creamed
coconut soup
A warming soup with fresh coriander

This simple recipe combines big flavours to reward you with an

exotic soup that hits all the right notes. If you’re looking to save
time later, double up the ingredients and freeze the second
portion for up to 3 months. Defrost overnight in the fridge, or
gently heat from frozen over a medium-low heat.

½ Butternut Squash Sweet Potato Grated Feta Cheese
1 Onion - Lemon Juice
Go to Meal Plan
3 Cloves Garlic - Sundried Tomato Oil

1 ½ tbsp. Grated Ginger ½ tsp Black Pepper
2 tbsp. Olive Oil Sundried Tomato Oil
1 Chicken Stock Cube 1 Vegetable Cube
Go to Contents
3 tbsp. Creamed Coconut ¼ can Coconut Milk

1 ½ tbsp. Coriander
Salt and Pepper
How to
instructions...
“Ginger, garlic
and onions can all be
How to make
grated if you don’t fancy
Butternut squash soup
cutting them.”
1. Finely dice the onion and mince the ginger and garlic. Pour 1
tbsp. olive oil into a medium-hot pot and fry together for 5
minutes until soft.
2. Chop the butternut squash in half, remove the seeds and skin
and dice into 3 cm cubes. Add to the pot along with the boiling
water and stock cube.
3. Simmer on a medium heat for 15-20 minutes until the

butternut squash is soft.
5. Add the coconut cream and stir until It has dissolved into the
soup. Throw in the chopped coriander and allow the flavours to
combine for 5 minutes before serving.
Go to Meal Plan
Go to Contents
Sunday’s
roast chicken
w/ succulent meat and crispy skin
Multiple Ready in Weekend + Lunch

meals 75 Mins dinner & dinner
Roast chicken is what Sunday’s are made for but it’s such a
shame to end up with dry meat. So here’s a tip for soft and
succulent meat whilst keeping that crispy skin! Try adding a
cm of water to the roasting tray. It will gently steam through
the chicken and create a very juicy meat. You can then use
this cooking juice as the base for a gravy.
Original Recipe Swap Shop Gravy

Whole Chicken Chicken Legs Juices from Tray
(Free Range if Possible) (Optional) 1 Chicken Stock Cube
1 Onion (Optional) ½ tbsp. Flour
2 Cloves Garlic (Optional) ½ cup Water
Go to Meal Plan
2 Carrots (Optional) Salt and Pepper

Salt and Sugar 1 Chicken Stock Cube Pour the juices into a cooking
pot and thoroughly whisk the
Go to Contents
ingredients over a little heat.

Thicken with more flour if
necessary.
How to
instructions...
Kitchen &
How to make
shopping tips 23 Sunday’s roast chicken
Fresh Herbs 1. Preheat the oven to 210 Celsius. Place the chicken in a
roasting tray and put half a peeled onion, a carrot, and a clove of
Not only do herbs fit into the superfood category, they add garlic into the chicken’s inner cavity, then rub the oil over it’s
depth of flavour and can transform recipes. The only problem skin and season with a good pinch salt and pepper.
with herbs is that they tend to wilt after a couple of days. Keep
you herbs fresh by standing them in 2 cm of water (in a cup), and 2. Pour a cm of water into the bottom of the tray and add ½ a
remember to change the water every day. chopped onion, a carrot and one crushed clove of garlic. Season
the water with a good pinch salt and pepper.
If you want to keep them even longer, finely chop the herbs into
pieces and mix with butter or olive oil. Pour this mixture into an 3. Roast on the middle shelf for 30 minutes, (roast potatoes on
ice cube tray and keep in the freezer for up to three months. the top shelf) then carefully turn the chicken over using two
When ready to use, simply pop out a cube and melt in a pan over forks and roast for another 30 minutes.
a medium heat. Garlic and ginger can also be kept this way.
4. Turn the bird again so the skin is facing up, and roast for the
remaining time listed on the packaging. The chicken is cooked
when the juices run clear. To check, use a sharp knife and insert
near the leg and breast.
Go to Meal Plan
5. Tilt the chicken to drain away the juices from the cavity and
move to a chopping board. Leave to rest whilst making the gravy
and then carve. Don’t forgot to keep the carcass and a little meat
to make Monday’s Chicken Soup.
Go to Contents
Extra crispy
roast potatoes
For a Sunday roast or any other occasion
Four Ready in Vegetarian Multiple

servings 60 Mins option meals
Everyone seems to have a recipe for the perfect roast

potato. Some use bucket loads of fat, others use specialty
potatoes. My method uses any roasting potatoes and combines
oil and butter in moderate quantities. The potatoes are cut a
little smaller and are fluffed up to create more surface
area for an extra crispy potato.
Tomato Sauce Swap Shop Tip

8-10 Potatoes - Cook roast potatoes near the
3 tbsp. Olive Oil 3 tbsp. Cooking Oil top of the oven and turn only
3 tbsp. Butter - once or twice during cooking.
2 tsp Dried Rosemary Fresh Rosemary

Go to Meal Plan
Did you know you can par-boil

½ Clove Garlic -
and season the potatoes and
Salt -
then freeze batches of them
ready for roasting at a
moment’s notice. Wait until
Go to Contents
they are cool before popping

into freezer bags and freezing
for up to 3 months.
How to
instructions...
“Par-boil, butter and
season potatoes, then freeze
How to make
in batches ready to cook
Extra crispy roast potatoes
at a moments notice.”
1. Preheat the oven to 200 Celsius. Peel the potatoes and cut
into 4-5 cm wedges. (Try not to make perfect cubes as shape
variety will give crispier potatoes).
2. Place in a large pan and cover with boiling salted water. Boil
for 8-12 minutes or until a knife easily slips into the first 1 cm of
potato. Drain very well and leave to rest on a plate (or in the
colander) for 5 minutes to air dry.
3. Very finely mince ½ a clove of garlic, add to the dry pot along
with the rosemary, oil, butter and a good pinch salt. Add the
potatoes and gently toss in the pot, (or if they are too fragile, lift
and stir with a spoon), until the outer surface is fluffy and they
are covered in the oil and butter.
4. Pour onto a hot oven tray and arrange in a single layer. Roast
for 30 minutes before turning and then bake for 20-30 minutes
more, or until crisp and golden.
Go to Meal Plan
5. Generously season with salt and serve in an open bowl. Do
not cover as they will steam and lose their magnificent crunch.
Go to Contents
Butter lemon
broccoli

Whether you’re trying to get more veg in your diet or are in

need of a child friendly vegetable solution, this should do the
trick. It’s the age old dilemma, how do you get veg haters to
eat more? Give them butter lemon broccoli.

2 tsp Lemon Juice -
Salt and Pepper -
Go to Meal Plan

Go to Contents
salads.
How to
instructions...
Kitchen &
How to make
Powdered Spices 1. Chop the veg into 3-4 cm pieces and throw into a pot of
Over the next couple of weeks, it’s a good idea to build up a

spice cupboard. No need to go crazy, just a few carefully chosen
spices that will open up a world of flavour. Have a look at the Big
Flavours tips for information on how these can transform meals.
When starting to stock your spice cupboard I recommend picking 3. Add the butter and lemon juice to the still hot pan along with
up a couple of mixes rather than individual spices. Chinese Five a pinch of salt and pepper. Wait for the butter to melt and then
Spice is a good one, as is Tandoori spice and Garam Masala. With put the veg back in the pan and shake around to mingle with the
these three you can bring in the flavours of the Far East, India, juices.
Mexico and the Middle East.
4. Serve and pour the remaining juices over the veg.
Some individual spices that can make a big difference are
Note. This dressing goes especially well with lightly boiled
powdered cinnamon, powdered coriander and cumin seeds.
carrots, peas, broccoli, green beans and baby potatoes. Don’t be
put off by a tiny bit of butter. It’s less than the amount you’d
spread on toast and really turns the ordinary into the
Go to Meal Plan
extraordinary.
Go to Contents
Sage
stuffing
A helping hand from pre-packaged goods
Four Ready in Vegetarian Multiple

servings 30 Mins option meals
Sage stuffing punches well above its weight for something so

cheap and easy. It adds a fantastic flavour addition to roast
dinners and brings Monday’s chicken soup to life. Come to think
of it, it would probably be delicious dipped in hummus, or on its
own with chilli sauce. If you cook it in balls, you could even add
it to a wrap with sundried tomatoes and salad.

1 Packet of Sage Stuffing Onion Stuffing -
Boiling Water
Go to Meal Plan
Go to Contents
How to
instructions...
“A rasher of bacon
in your tomato sauce will
How to make
bring a delicious layer
Sage stuffing
of smokiness.”
1. Follow the instructions on the packet.
2. You can either make a giant flat stuffing in one oven tray or
create 6-8 golf ball sized stuffing balls to bake in the oven.
Go to Meal Plan
Go to Contents

a good day”
Two Ready in
portions 5 Mins


4 Slices Toast -
Butter -
Go to Meal Plan
Go to Contents
How to
instructions...
Kitchen &
How to make

7. Egg roll-ups
Go to Meal Plan
Go to Contents
Chicken
salad
w/ olive tapenade

Lunch
We created this tasty salad to use up leftover chicken

from a Sunday roast. Don’t worry if you’ve already
finished the chicken, just increase the quantity of veg and
you’ll have an equally good salad to take to work.

1 cup Leftover Chicken Increase Veg Quantity Avocado
3 Tomatoes 1 Avocado Basil
½ Iceberg Lettuce Watercress, Rocket Pepper
2 Carrots ½ Stick Celery Radish
½ Cucumber 2 Beetroot
¼ Onion 1 Spring Onion
Go to Meal Plan
2 tbsp. Olive Tapenade 10 Olives

½ tbsp. Mayonnaise 1 tbsp. Yoghurt
1 tsp Lemon Juice -
Salt and Pepper -
Go to Contents
How to
instructions...
“Olive tapenade is great on toast too.”
How to make
Chicken salad
1. Very finely slice the onion and add to a mixing bowl. Chop the
carrot into thin batons and shred the lettuce. Dice the tomato
and cucumber into bite sized pieces and add to the bowl.
2. Shred the chicken and add to the bowl. Generously season

with salt and pepper.
3. In a separate bowl mix the olive tapenade, mayonnaise and

lemon juice then gently toss everything together so that the
dressing coasts the salad.
4. Serve fresh or refrigerate for a couple hours until lunch.
Go to Meal Plan
Go to Contents
Monday’s
chicken broth
w/ barley and leftover roast
Two Slow Vegetarian

Dinner
servings cook option
After a roast, never throw away the chicken carcass or bones

as they make an incredible stock. Begin by removing any small bits
of chicken from the carcass and reserve in a cup along with any
uneaten chicken pieces. Whilst the bone broth needs time to draw
out the flavour and goodness from the bones, it is quite a simple
straightforward process. It’s pretty much throw in a boiling pot of
water and wait. Please note this is a 2 step recipe.
Bone Broth Recipe Swap Shop Additions

1 Chicken Carcass + Bones - 1 Bay Leaf
Leftover Gravy 1 tbsp. Gravy Granules ½ Fresh Chilli
1 Onion - ½ Glass Red Wine
Go to Meal Plan
2 Cloves Garlic - Chicken stock is packed full of

1 Carrot 1 Potato vitamins, minerals and gelatine
which are released from the bones
1 tsp Mixed Herbs ½ tsp Rosemary
when cooked under high heat for a
2 Chicken Stock Cubes 2 Veg Stock Cubes
Go to Contents
long time. Be happy if your stock

4 cups Water (1Litre) -
turns to jelly when cold. This is a
Salt and Pepper - sign of well made stock! Just heat
through to return to liquid. How to
instructions...
“If you’re in a rush,
leave out the barley and add
How to make
in a handful of rice.”
Monday’s chicken broth
Step One: Bone Broth. Start cooking the stock straight after
eating your Sunday roast dinner.
2. Roughly chop and add the ingredients to a large pot and bring
to the boil. Lower the heat so the liquid is gently bubbling and
brew for 1-2 hours before bed, (the liquid should reduce by one
third). Turn the heat off and cover with a lid. Leave on the
stovetop overnight and resume cooking for 20 minutes on
Monday night.
3. Sieve the liquid into a pot and discard the solids. Follow the
instructions below to complete the broth.
Step Two: Chicken Soup.

½ cup Pearl Barley (45 minutes to cook) (Optional Ingredient)
½ Onion
Leftover Carrots
Leftover Stuffing
Go to Meal Plan
Leftover Roast Potatoes
Leftover Roast Chicken (1 cup)
Handful Chopped Spinach
Once the Bone broth has been made add the leftover roast
Go to Contents
ingredients and simmer for 45 minutes. Top up with boiling
water if necessary and taste test. Season with salt and pepper,
throw in some chopped spinach and serve hot. (If you’re not
using barley, reduce the cooking time to 15 minutes).
& milk will set you up for

a good day”
Two Ready in
portions 2 Mins


2 Bowls Granola -
2 cups Milk
Go to Meal Plan
Go to Contents
How to
instructions...
Kitchen &
How to make
It’s all in the Prep 1. Buttered toast

Take a peek into any professional kitchen and you’ll notice that
everything is perfectly prepped allowing the chef to focus on the 3. Toast and banana
timings, flavour profiles and the control of heat. Let’s borrow the
principles from the pros and take the time to get our ingredients 4. Cereal with milk
ready-to-roll before we start. Cook like this and you’ll find
yourself in control of the cooking process from start to finish.
6. Smashed avocado on toast
A good way to achieve this is to read the ingredients list and
recipe all the way through before beginning, then chop, slice and 7. Egg roll-ups
dice accordingly.
9. Scrambled eggs
Go to Meal Plan
Go to Contents
Fresh
frittata
w/ cheese and tomato

Lunch
The simple frittata can be eaten hot or cold and is perfect

for breakfast or a packed lunch. It is quick to make and really
hits the spot when in need of a takeaway pizza. It is easily
adapted to suit fussy eaters, but have fun pimping it up with
more unusual ingredients if you have them.
3 Eggs - ½ tsp Mustard

3 Tomatoes ½ Courgette 2 Sundried Tomatoes
½ cup Cheddar Cheese Any Hard Cheese 2 Rashers Bacon
½ Onion 2 Spring Onions
½ tsp Rosemary ½ tsp Mixed Herbs
Go to Meal Plan
½ tbsp. Olive Oil ½ tbsp. Cooking Oil

Salt and Pepper -
Go to Contents
How to
instructions...
“Can be
eaten hot or How to make
cold.”
Fresh frittata
Prepare this lunch at the same time as cooking the
Sweet Potato soup.
1. Break the eggs into a bowl and add a good pinch of salt and
pepper, the mixed herbs and grated cheese. Beat with a whisk or
fork until well mixed.
2. Finely dice the onion and mince the garlic, then chop the
remaining ingredients into approx. 1-2cm pieces.
3. Add 1 tbsp. oil to a non-stick frying pan and fry the bacon,
onion and garlic together over a medium heat for 2 minutes.
Then add the vegetables and pan-fry for another 3 minutes.
4. Pour in the egg mixture and arrange the ingredients in the

pan so there is even coverage. Cook gently for 5-6 minutes
before placing under a hot grill for 2-3 minutes to give a golden
top.
Go to Meal Plan
Note. If you don’t have a grill, place a lid (or large plate) over
the frying pan and cook on a lower heat for 10-12 minutes in
total, or until the top is no longer liquid. Serve with a salad, some
ketchup, mayo or chilli sauce!
Go to Contents
Spaghetti
puttanesca
Hits all the right notes if you like big flavours

If you love chilli, garlic and salt, you’ll totally love this.
Ready in 15 minutes, it has massive flavour using basic store
cupboard ingredients! The classic recipe calls for anchovies, but try
sardines as it gives more body. My dad perfected this recipe and
we make heaps of it together. He tells me the name literally
translates to spaghetti in the style of a whore.
4 Portions Spaghetti 4 Portions Pasta Grated Parmesan

1 can Anchovies (50g) 1 can Sardines Grated Cheddar
4 Cloves Garlic - 2 tsp Mixed Herbs
1 Medium Onion -
Go to Meal Plan
If the idea of anchovies or sardines

3 tbsp. Capers - puts you off, why not give them a
1 tsp Chilli Flakes 1 Fresh Chilli try, you can always leave them out
12 Black Olives next time. Also, feel free to increase
2 tbsp. Olive Oil - or decrease the chilli quantity to suit

Go to Contents
your taste buds. P.S. A vegetarian

1 can Chopped Tomatoes 1 tbsp. Cooking Oil
version can be made by removing
Salt and Pepper 1 can Passata
the sardines and increasing the
quantity of olives. How to
instructions...
“Quickly peel garlic
by squashing pieces with How to make
the back of a knife. The skin
will become loose and
Spaghetti puttanesca
easy to remove.” 1. Put your spaghetti on to cook in pan of salted boiling water.
Finely dice the onion, garlic and chilli, and roughly chop the
olives.
2. Place the oil into a frying pan and get hot. (If using sardines,
you can use the oil inside the tin instead of olive oil. Just tip the
can into the frying pan). Add the finely diced onion, garlic and
chilli and sauté for 3 minutes until translucent.
3. Add the Anchovies to the pan and stir for 1 minute until they
begin to disintegrate. Then add the can of tomatoes and stir. Add
the chopped olives and the capers and leave the sauce to
simmer on a medium heat until the spaghetti is cooked.
4. Drain the spaghetti and stir the sauce through. Split into
portions and pile onto a plate, Season with salt and pepper and a
grating of cheese if available. Enjoy.
Go to Meal Plan
Go to Contents
Perfect
scrambled egg
w/ crispy bacon on toast

At their best scrambled eggs are soft and silky with a

smooth texture. They can be eaten at any time of day and
dressed up to make a complete meal. The key to perfect
eggs is to gently (and slowly) pull and push them around
the pan rather than continuously stirring. The
temperature should be medium-low.
Original Recipe Swap Shop Dress Up

3 Eggs - Tomato, chorizo and
½ tbsp. Butter ½ tbsp. Olive Oil butter beans
Salt and Pepper -
Avocado, spring onion
2 Rashers Bacon
Go to Meal Plan
and feta cheese

1 tbsp. Grated Cheddar
2 Bread Slices
Bacon, bacon and more
bacon
Go to Contents
How to
instructions...
“Think low and
slow when scrambling eggs.
How to make
Low heat and slow push -
Perfect scrambled egg
pull movements.”
1. Add a dash of oil to a pan and fry two rashers of bacon until
almost crispy over medium-low heat.
2. Meanwhile, break the eggs into a cup and whisk together

with a pinch salt.
3. Heat a non-stick frying pan to a medium-low heat and melt

the butter. Pour in the eggs and wait 15 seconds. Take a spatula
and slowly pull the sides into the middle of the pan and begin
gently folding and moving the eggs over each other.
4. Wait for soft, silky curds to form then remove from the heat
as soon as no more liquid egg is visible. Season with salt and
pepper and serve over hot buttered toast. Finish with a rasher of
bacon and a few slices of spring onion.
Note. If you want to add ingredients to the eggs, wait until the
soft curds have formed and then fold in chopped ham, sundried
Go to Meal Plan
tomatoes or smoked salmon. To dress up the eggs, cook the
ingredients separately and pile on top.
Go to Contents
Aubergine
green curry
w/ coconut milk and Thai green curry paste

This is a definite favourite and you’ll be salivating from the

aroma as it cooks. If you’ve pre-made the Thai green curry
paste you can whip this up in less than 30 minutes. It’s brilliant
for those mid week meals where you want something hot and
tasty without the effort. Make a fresh batch of curry paste on
the Weekend and freeze portions for later use.
2 cups Rice 2 cups Barley Fresh Coriander

2 Portions Thai Curry Paste (4 tbsp. Curry Paste) Fresh Chillies
1 can Coconut Milk -
1 Courgette 1 Pepper
Go to Meal Plan
2 Aubergines ½ Cauliflower
Salt and Pepper -
Go to Contents
How to
instructions...
Kitchen &
How to make
shopping tips 27 Aubergine green curry
How to tame your onions 1. Take two portions of Thai green curry paste from the freezer
(approx. 4 tbsp.) and add to a deep pot.
Perhaps you are one of the many who avoid adding raw onion to
2. Add the can of coconut milk to the pot along with a chicken
your salads because of the strong flavour and possibility of onion
stock cube. Turn the heat to medium and stir every minute or so
breath. Don’t despair, there are two tricks to soften the onion
to melt the curry paste.
flavour and reduce their overpowering intensity.
3. Slice the aubergines into quarters along the length, and then
Method one: cut your onions into very fine slices and place in a again into 8 finger like pieces per aubergine, (16 in total). Slice
bowl with a large pinch of salt. Mix together and leave for 5 the courgette into 1 cm thick rounds and add the vegetables to
before rinsing under cold water. The salt will draw out the the pot.
intense flavour and create a mellow onion perfect for salads.
This trick also works with acids like lime or lemons. 4. (Put the rice onto cook at this point). Bring a large pot of
salted water to the boil and add in two cups rice. Approx. 5 cups
water to 2 cups rice.
Method two: Boil the kettle and pour boiling water into a bowl.
Add the finely sliced onions for 45 seconds before removing and
5. Stir the veg together and place a lid on the curry pot. Cook
rinsing them under cold water to refresh. Pat them dry and use gently for 10 minutes until the aubergine is cooked. Remove the
Go to Meal Plan
as normal. Works like a charm. lid and cook for a further 5 minutes to reduce the liquid.
6. Drain the rice when cooked and dived into portions. Spoon
over the curry and season with salt and pepper if necessary.
Go to Contents
& milk will set you up for

a good day”
Two Ready in
portions 2 Mins


2 Bowls Granola -
2 cups Milk
Go to Meal Plan
Go to Contents
How to
instructions...
Kitchen &
How to make
It’s all in the Prep 1. Buttered toast

Take a peek into any professional kitchen and you’ll notice that
everything is perfectly prepped allowing the chef to focus on the 3. Toast and banana
timings, flavour profiles and the control of heat. Let’s borrow the
principles from the pros and take the time to get our ingredients 4. Cereal with milk
ready-to-roll before we start. Cook like this and you’ll find
yourself in control of the cooking process from start to finish.
6. Smashed avocado on toast
A good way to achieve this is to read the ingredients list and
recipe all the way through before beginning, then chop, slice and 7. Egg roll-ups
dice accordingly.
9. Scrambled eggs
Go to Meal Plan
Go to Contents
Button
mushrooms &
broccoli
Baked in foil Asian style

Here’s a vegetarian recipe that’s big on flavour and full of

goodness. The addition of peanuts rounds off the recipe and
provides a dose of polyunsaturated fats – the good kind that
had been shown to reduce cardiovascular disease!

1 ½ Whole Broccoli - Fresh Coriander
Button Mushrooms (400g) Any Mushrooms 1 Sweet Potato
2 Carrots 2 Courgette 4 Tomatoes
Go to Meal Plan
4 cm Fresh Ginger -
4 Cloves Garlic -
2 tbsp. Soya Sauce -
2 tsp Sesame Oil -
2 tsp Olive Oil 2 tsp Cooking Oil
Go to Contents
½ cup Peanuts ½ cup Cashew Nuts

1 Onion -
Salt and Pepper - How to
instructions...
Kitchen &
How to make
shopping tips 29 Button mushrooms & broccoli
Pre-packaged vs. loose goods 1. Preheat the oven to 200 Celsius. Very finely slice the garlic
and ginger and add to a mixing bowl. Pour in the soya sauce,
Here’s a simple one. Would you rather spend £2.20 per kilo of sesame oil and olive oil along with a good pinch of salt and
pepper.
courgettes or £1.60 per kilo? There’s no difference to the
vegetable, it’s just that one is packaged and one is loose. Put it
2. Chop off the stalk of the broccoli and peel to reveal the core.
another way, do you really want to spend an extra £0.60p for
Slice the into 1 cm thick pieces and add to the bowl. Now chop
packaging which will just end up in a landfill site? the florets into equal sized (large) pieces and add to the bowl.
How about this one. Would you rather spend £2.00 on 400g 3. Cut the carrot into batons and dice the onion. Add to the
cheddar that you have to grate yourself, or £2.80 for 400g of bowl along with the peanuts.
pre-grated cheddar? It doesn’t sound much, but if you bought
that grated cheddar each week you’d spend £41.60 more per 4. Mix together so the sauce coats the vegetables.
year. Now apply those savings to your whole shopping list and
5. Tear off ½ a metre of kitchen foil and lay it inside an oven
you can see how it quickly adds up.
tray. Pour the veg into the centre of the foil. Fold over one side
of the foil and then scrunch the edges together along the open
sides to seal it. Fold over the other half and repeat the
Go to Meal Plan
scrunching. You should now have a closed parcel.
5. Bake in the middle of the oven for 25-30 minutes. Carefully

unwrap the parcel (using a fork) as the steam can escape and
burn. Serve with fresh coriander.
Go to Contents

a good day”
Two Ready in
portions 5 Mins


4 Slices Toast -
Butter -
Go to Meal Plan
Go to Contents
How to
instructions...
Kitchen &
How to make

7. Egg roll-ups
Go to Meal Plan
Go to Contents
Butternut squash
& bacon risotto
Please don’t feed the vegetarians
This is the risotto recipe that converted me from a

vegetarian at aged 19 to a meat eater. I ate this meal one
lunch break whilst working at the Queen Street Cafe in
Edinburgh. I thought I was eating a meat free dish, but as
it turns out, the amazing flavour comes from the addition
of bacon. Also, as it turns out, I love bacon.

2 cups Risotto Rice 1 ½ cups Rice Grated Parmesan
½ Butternut Squash 2 Sweet Potatoes Grated Cheddar
4 Rashers Bacon 3-6 Sundried Tomatoes
2 Onions - Any risotto can be made by
Go to Meal Plan
3 Cloves Garlic - gradually adding hot stock to
1 tsp Mixed herbs 1 tsp Thyme risotto rice. For vegetarians, try
roasting mushrooms in garlic,
1 ½ tbsp. Butter 1 ½ tsp Olive Oil
butter and thyme and adding to
2 Chicken Stock Cubes 2 Veg Stock Cubes
the pot when the rice is almost
3 cups Boiling Water (750ml Water)
Go to Contents
ready. If you have parmesan,

grate a ¼ cup into the pot at the
Salt and Pepper - end of cooking. If not, cheddar is
also good. How to
instructions...
“Cook extra How to make
risotto to make the
Butternut squash & bacon risotto
mouth watering
risotto balls.” 1. Preheat the oven to 200 Celsius and boil a full kettle. Remove
and discard the skin from the butternut squash and cut the flesh
into 2-3 cm cubes. Toss in a mixing bowl with a tbsp. olive oil,
one minced garlic clove and a good pinch salt and pepper. Bake
on a tray for 20 minutes.
2. Meanwhile, finely dice the onion and mince 2 cloves garlic.

Place in a large and deep pot over a medium heat along with the
butter and a tsp herbs. Fry for 5 minutes then add the rice. Make
the stock in a mixing bowl by pouring 3 cups boiling water over 2
crumbled stock cubes.
3. Add ½ a cup stock to the rice and stir until the stock is almost
absorbed. Then add another ½ cup. Continue to stir and repeat
this process until the rice is glutinous and almost cooked
throughout. (approx. 2 ½ - 3 cups stock and approx. 20-25
minutes stirring).
Go to Meal Plan
4. Remove the butternut squash from the oven and stir through
the rice. Turn the heat off, grate in a ¼ cup cheese and add a lid
to the pot.
5. Chop the bacon into small pieces. Add a tsp oil to a non-stick
Go to Contents
frying pan and cook on a medium heat for 4-5 minutes. Stir the
bacon into the risotto, taste test and season with salt and
pepper if necessary.
King’s
breakfast
Wake up like Royalty with this breakfast feast
Makes Ready in Vegetarian Breakfast
two 15 Mins option or brunch
Make this on a Sunday morning and you’ll definitely feel

like royalty. It’s the perfect breakfast, brunch, lunch, linner,
dunch, snack or dinner. People have been known to eat
these at any time of day and night. I use two slices of my
homemade bread, but it is also excellent with shop bought
bread, muffins or toasted crumpets.
Original Recipe Swap Shop *Grilled Peppers

4 Slices Bread Crumpets, Muffins 1 Pepper
2 Eggs 1 tbsp. Cottage Cheese 1 tsp Olive Oil
4 Rashers Bacon 4 Sundried Tomatoes Salt and Pepper
½ cup Grated Cheese Grated Feta Cheese
Go to Meal Plan
½ Spring Onion Finely Sliced Onion Cut a pepper into

1 Tomato ½ Grilled Pepper* quarters and remove
1 tbsp. Cooking Oil 1 tbsp. Olive Oil the seeds. Drizzle
over the oil and
Salt and Pepper -
season with salt and
Go to Contents
pepper. Press flat and

grill (or pan-fry) for 4-
5 minutes each side.
How to
instructions...
How to make
King’s breakfast
1. Prep the ingredients for your masterpiece. Finely chop the
spring onion, grate ¼ cup cheddar cheese and slice the tomato
and avocado.
2. Add 1 tbsp. of oil to a non stick frying pan and fry the bacon
on a medium/high heat for 2 minute. Move the bacon to one
side and break the egg into the pan. Sprinkle the spring onion
onto the egg with a pinch of salt and pepper.
3. Turn the bacon and let it cook until the desired crispiness. (I
like mine crispy and let it cook for 4-5 minutes in total. Put the
bread on to toast. The egg should finish cooking at roughly the
same time. If you like a runny yolk, remove the egg from the
heat as soon as the white has set
4. Lay out your toast and stack the ingredients. Try adding the
cheese between the bacon and egg so that it melts from the
“Wrap it up heat. Eat your masterpiece.
Go to Meal Plan
in a tortilla and Note. Make a vegetarian version by swapping the bacon for
sundried tomato. Also, why not try swapping the tomato and
take to work.” avocado for caramelised onions and garlic butter mushrooms.
Go to Contents
Pan-fried
risotto balls
w/ cherry tomatoes
If you’re looking to love you leftovers then please cook

too much risotto and make a batch of these beautiful balls. It’s a
bit fiddly coating them in the flour, egg and bread crumbs but
you’ll be more then compensated by the final result. Throw
together a little salad or pan-fry some cherry tomatoes to
accompany your masterpiece.

2 cups Leftover Risotto - ½ cup Cheddar Cheese
1 Egg -
½ cup Flour -
2 Slices Bread -
Go to Meal Plan
8-10 Cherry Tomatoes -

Salt and Pepper -
Go to Contents
How to
instructions...
“If you’re feeling
adventurous, try stuffing
How to make
the balls with cubes of
Pan-fried risotto balls
cheddar”
1. Roughly chop 2 slices of bread, place in a large bowl and blitz
into bread crumbs using a hand blender. (If you don’t have a
hand blender you can substitute bread crumbs for sesame seeds,
or indeed leave out the bread crumbs altogether.)
2. Lay out three small bowls and place the flour in one, the egg
in another, and the bread crumbs in the third.
3. Form the risotto into golf ball sized balls and then one by one,
roll in the flour, dip in the egg and finally into the bread crumbs.
You may have to wash your hand half way through as they will
get sticky.
4. Pour 1 tbsp. oil into a non-stick frying pan and fry the balls
over a medium heat for 8-10 minutes. Turn every 2 minutes so
that they cook evenly.
5. Season with salt and pepper and eat hot.
Go to Meal Plan
Pan-fried Tomatoes. Pair these risotto balls with some
sweet and juicy pan-fried tomatoes. Simply cut them in half and
season with a little salt and pepper. Fry in the pan for 2 minutes
each side.
Go to Contents
Tomato &
ricotta tart
Invest in a tart dish and you’ll be seriously rewarded

It might look like a lot of effort to make your own shortcrust

pastry, but do give it a go; it’s super easy, super quick and there’s
a ton of satisfaction around the corner for those that do it. This
delicious tart uses Italian ricotta which is soft and mild in flavour
and similar to cream cheese. When it’s paired with thyme and
tomatoes it’s a match made in heaven.
Tart Filling Swap Shop Shortcrust Pastry

250g Ricotta - 1 ½ cup Plain Flour
3 Large Tomatoes Any Tomatoes ½ pack Butter (125g)
8 Cherry Tomatoes Any Tomatoes ½ tsp Thyme
½ tsp Thyme ½ tsp Mixed Herbs 3 tbsp. Cold Water
Go to Meal Plan
Salt and Pepper - ½ tsp Salt
If you don’t have time to

make shortcrust pastry you
Go to Contents
can use shop bought puff

pastry or shortcrust pastry.
Simply follow the cooking
instructions on the packet. How to
instructions...
“Slow roasting
tomatoes increases the
How to make
intensity and depth of
Tomato & ricotta tart
their flavours.”
1. Preheat the oven to 190 Celsius. Take a large mixing bowl and
add 1 ½ cups flour, ½ a tsp salt and ½ a tsp thyme. Finely chop
the butter, (or grate it) into the bowl and using your fingers mix
and rub together until it forms a breadcrumb like consistency.
2. Add 3 tbsp. water and gently mix together until a dough

forms. You might need to add a 4th tbsp. of water but try to keep
the water content to a minimum.
3. Flour a surface and roll out the pastry into a circle approx. ¾
cm thick and 5 cm larger than the tart dish. Add flour to stop the
rolling pin, (or wine bottle) sticking to the pastry.
4. Gently lift the pastry into the tart dish and press into the side
walls of the dish. Trim the excess pastry, but leave a little
hanging over the edges. Prick the base 12 times with a fork then
place in the middle oven for 10-12 minutes. Usually, when blind
baking, you would add dry beans to the base to hold it down, but
Go to Meal Plan
in our case, if you see it rising, re-prick with a fork.
5. Meanwhile, mix the ricotta with a good pinch of salt, pepper

and ½ a tsp thyme, then cut the tomatoes into thin slices.
Go to Contents
5. Remove the base from the oven, add a layer of tomatoes to
the base then smooth over with the ricotta. Finish the top with
tomatoes and return to the middle oven for 20 minutes. Can be
enjoyed hot or cold.
Peach
clafoutis
Soft fruit baked in a sumptuous sweet batter
Four Ready in Vegetarian

Dessert
Clafoutis is a beautiful French recipe from the Limousin

region and consists of fresh cherries baked into a soft and light
batter. Our version replaces the cherries with juicy canned fruit.
Buy two or three different fruit tins and store them in your
cupboard until needed. In this way you can eat clafoutis
whenever the mood takes you.

2 Eggs You can use most tinned ½ tsp Vanilla Essence
¼ cup Plain Flour fruit. In the UK wild
Fresh pineapple makes a
¼ cup sugar blackberries can be
surprisingly good clafoutis.
picked from bushes
½ cup milk Take a ¼ of a pineapple and cut
during the months of
1 can Peach Halves it into 6 pieces. Caramelise it by
August, September and
½ tbsp. Butter cooking it for 4-5 minutes in a
October. Keep your eye
Salt tbsp. sugar, 3 tbsp. water, ½ a
out for them as they
tsp vanilla essence and 1 ½ tsp
make a lovely clafoutis.
Go to Contents
lemon juice. Add to the oven

dish once caramelised.
How to
instructions...
“Swap peach for
caramelised pineapple.
How to make
It makes for a delicious
Peach or pineapple clafoutis
all-weather dessert.”
1. Preheat the oven to 200 C. Break the eggs into a mixing bowl
and whisk together. Add the flour, sugar and a pinch of salt and
then whisk again until a paste is formed.
2. Slowly pour in the milk and whisk until the consistency is

smooth with no lumps, (you can also add 1 tsp vanilla essence at
this point). If you find you cannot get rid of the small lumps, try
pouring the batter through a sieve. You’ll be left with a perfectly
smooth consistency.
3. Grease an 18-21 cm ovenproof dish by rubbing the butter

onto the surface and sides.
4. Drain the can of fruit. Reserve the juice in a small cooking pot
and gently boil for 3-6 minutes until a syrup has formed.
5. Place the fruit pieces 1-2 cm apart on the bottom of the oven
dish, pour over the batter and bake in the middle of the oven for
25-30 minutes, or until the batter has risen and has a golden top.
Oven times vary with clafoutis so you may need more or less
time depending on your oven. Better to overcook it than
undercook it.
Go to Contents
5. Sprinkle over some icing-sugar and serve with the hot fruit
syrup, a spoon of yoghurt or masses of vanilla ice cream.
How to
Create your own meal plan
Meal planning is a smart way to eat well and save money. It
takes a small amount of practice, but the rewards are more than
worth it. Here's a rundown of the best way to create your own
budget meal plan.
1. Check the weather and visualise your week

You wouldn’t want to plan a week of fresh salads only to find it is
cold and raining, (this is London after all). So the first place to
start is by checking the weather and planning accordingly.
Secondly, try to visualise your week. Are there events taking
place? Do you have guests coming over? Sketch out your
schedule and build you plan around your life.
2. List the ingredients you already have

A simple way to save money and waste less is to eat what you
already have. Make a list of your available ingredients and use
that as the foundation of your meal plan.
3. Cook once, eat twice

That’s a good motto for budget cooking. It simply means the
Go to Contents
evening’s cooking effort gives you dinner and the next day’s
lunch. Do this Monday to Friday and you’ll have saved yourself
from cooking five additional lunches. It’s a million times better
than that meal-deal sandwich and is cheaper and healthier.
4. Start with the dinners and the lunches will follow
When building your meal plan, a good place to start is with
dinner. Leave the fancy lunches for the weekend and focus on
Click Here
the evening meals. So in a one week meal plan all you have to
to peek inside our
think about are 7 breakfasts, 7 dinners and 2 weekend lunches.
Print Cookbook
5. Let the ingredients inform the next recipe
Decide on the meals you know you want to cook and then use
that as the basis to fill in the blanks. For example if you know you
want to eat baked chicken w/ sweet potato and sundried
tomato, you will most likely have leftover sweet potatoes in the
packet. So the logical step is to use sweet potato for the base of
another meal, (a soup for example).
6. Select recipes from budget cookbooks or your own list

Spend some time flipping through cookbooks and recipe
websites and start collating a selection of recipes. If you don’t
already have a go-to list, try searching online for budget recipes,
(or use this book). Keep a file of the ones you like and refer to
this list when planning your meals.
7. Fill out A meal plan template and create A shopping list

Grab a pencil and eraser and fill out your meal plan template. It’s
good to remember that creating meal plans is a bit of an art, but
definitely worth the effort!
8. Shop once per week and store ingredients properly
Go to Contents
Find your biggest, nearest supermarket and head there with a
shopping list. Don’t go shopping on an empty stomach and only
buy the things you need

Eat+Delicious +eat+well+for+ 18+per+week +Free+cookbook+by+Limahl+Asmall Compressed+ PDF

Uploaded by

Copyright:

Available Formats

Eat+Delicious +eat+well+for+ 18+per+week +Free+cookbook+by+Limahl+Asmall Compressed+ PDF

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Eat+Delicious +eat+well+for+ 18+per+week +Free+cookbook+by+Limahl+Asmall Compressed+ PDF

Uploaded by

Copyright:

Available Formats

What is the cookbook about?

What is the cookbook about?

How can you save money on meals?

How can you save money on meals?

Limahl Asmall

*That’s £0.86p /meal

*Approximately £0.86p /meal

*Average £36.00 /week total based on two people.

Or scroll down to see the recipe list.

Makes Ready in Vegetarian Weekend Oven Temperature

425 7 220 200 the recipe should turn

Original Recipe Swap Shop Additions Measurements

1 Ripe Banana Nectarine, Peach, ½ tsp Ground Cinnamon Teaspoon (tsp)

1 tsp Baking Powder - Millilitre (ml) or instructions for lunch

you can access them by

can make life

Very Useful Essential comfortably afford.

Garlic Press Sharp Knife

Lunch Boxes Chopping Board

Large Deep Pot up with great equipment

Large Roasting Tray

1meals made on 2a 3 4 & brunch

In 28 days Banana pancakes Meat free

tiny budget.” you’ll build up a w/ Madagascan vanilla yoghurt

Simple bruschetta Meat free

Egg and bacon sandwich Meat

Garlic butter mushrooms Meat free

Shakin’ shakshuka Meat free

Far East style egg Meat free

Perfect scrambled eggs Meat free

Mighty omelette Meat free

King’s Breakfast Meat free option

2, 3 and 4.” w/ giant Yorkshire pudding

Smashed avocado Meat free

Fresh egg roll-ups Meat free

Carrot & sweet potato soup Meat free

French onion soup Meat free option

Cabbage & white bean stew Meat free

Sweet potato soup Meat free

Butternut squash, ginger & coconut soup Meat free

Monday’s roast chicken soup Meat

Sammy T’s dirty rice Meat free option

Fresh Frittata Meat free option

Chick ‘n’ chorizo Meat

Lentil & bacon hotpot Meat free option

Crème fraiche spaghetti Meat free option

The best marinated veg Meat free

Pizza Sunday Meat free option

Meatball marinara Meat

Cracking couscous Meat free option

Tiph’s potato rosti Meat free

Onion Bhaji Meat free

Thai green curry paste Meat free

Thai green curry Meat

Melt in the mouth bean burger Meat free

Chicken tagine Meat

Chickpea, spinach & feta salad Meat free

One pot pasta Meat free

Perfect parmigiana Meat free