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Ethical Scrambled Eggs (90p or under)

Jan14

Having seen and listened to some recent BBC reports on caged hen conditions, will only use ‘ethical’ eggs, meaning avoiding the supermarket ultra-cheap packs. Some ‘free range’ sources are little better. Also makes me conscious of buying anything with eggs in the ingredients, unless the source is specified. Have wavered over the years, but currently a veggie – nothing killed, eggs, cheese and milk okay.

Making scrambled egg is the microwave is simple. A splash of milk and small knob of marg or butter in the bottom a of large mug or small bowl. Whisk with a fork and microwave 15 seconds at a time, stirring again each time until it gets light and fluffy. Will cost a fraction of a penny in electricity and a similarly small amount for two slices of toast in a ordinary pop-up toaster.

Two eggs makes well enough for two slices of scrambled egg on toast – a meal for 90p or under.

Microwaved Egg Fried Rice with Veg (27p)

Jan13

This turned out to be quite a substantial, filling meal and not something that could be gobbled down quickly, so not one to dish up as a quick fix before work. Probably took about thirty minutes to make start to finish.

I tried a sprinkle of Italian herb seasoning, but I’m not sure it really suited the dish, so added the juice of half a lemon which added a nice edge. Next time I’ll use the lemon juice alone. Avoiding adding salt to anything, finding alternatives. Very pleased with the price of this one, which includes electricity and washing-up cost.

  • 100g rice, boiled up.
  • 100g mixed veg – the cheap supermarket own-brand – if rather chunky, chop into smaller pieces before mixing with the boiled rice.
  • Juice of half a lemon.

Defrost the veg in the microwave or by leaving in the fridge for a good while. Boil up the rice, drain off the water and mix with the veg. Crack in an egg, mixing in well. Microwave for two minutes (700W oven). Add the lemon juice and stir a final time to break up the mixture.


Avocado on toast (85p)

Jan12

Simple, quick and keeps in the fridge.

  • 1 ripe avocado – the bigger, the better.
  • Juice of half a lemon.
  • Tomato(es).
  • 2 slices bread.
  • Butter/spread.
  • Seasoning.

Mash the avocado flesh with the lemon juice. Moderately toast the bread (untoasted ordinary sliced bread is too floppy to hold the topping). Top with sliced tomatoes. Pinch of seasoning. Makes two-to-four servings depending on the size of the avocado – there were only small ones the day I went shopping, meaning the price per serving was above £1, but a good sized avocado will make twice as much, dropping the price closer to 80p.

Back to Jack – Bean and Tomato Broth (34p)

Jan9

Taking up the cheap cooking challenge again. My goal is nutritious food for £2.50 a day or less, including cooking and washing-up costs.

This one is a close copy of a Jack Monroe recipe, although I can’t find the actual web page I copied it from. Simple, tasty, 100% veggie and low salt – about 1g per serving.

Ingredients:

  • Tin of beans – kidney beans, any sort of beans really, even baked beans.
  • Tin of tomatoes – chopped or plum.
  • Herb seasoning.
  • Fresh lemon juice – I don’t use processed juices to avoid additives.
  • Mug of vegetable stock.
  • Two slices of bread, well broken-up.

Really simple to prepare – everything simmered for a good few minutes, then add the bread, mashing everything up a bit with the end of a rolling pin. Three servings. Along with cooking and cleaning up costs, 34p a portion. Freezable.

Another time I might try this with a microwave-baked potato instead of bread and no stock (to remove the added salt and sugar).

Home-made Hummus (35p).

Aug31

Humous, according to Wikipedia, is an Arabic dish originating in the near east – the earliest recorded recipe being from Cairo in the 13th century. The main ingredient is chickpees and it should include tahini (roasted, puree seseme kernals), although that would add too much to the cost for purposes of this blog. My version, which is a filling snack rather than a meal, is as follows …

  • Tin of chickpeas.
  • Juice of 1 lemon or a couple of limes.
  • Good splash of olive oil, extra virgin if you’ve got it.
  • Garlic puree (or crushed garlic clove), a heaped teaspoon or less depending on taste.
  • Several pinches of all-purpose seasoning.
  • Water.
  • Some bread or crackers to put it on.

I used a blender to mix everything together, but with a bit of elbow grease and a large pestle and mortar (end of a rolling pin and a deep bowl) would be as good. Rinse the chickpeas and put them in the blender, then simply add everything else. Whizz it all up, adding water until it is like heavy wallpaper paste – don’t over-do the water and make it runny.

Traditionally served as a dip with raw vegetables and/or bread. My version is to simply spread it on top of some bread and butter. It would be nice with a couple of slices of beef tomatoes laid on top, but that would add to the cost, of course.

A difficult one to price up, but I think – as a light meal with a cup of Earl Grey Tea – come to about 35p a serving.