Wednesday, 12 October 2011

Feed your family for £60 for a week

Here is an outline for a weeks menu inspired by Sainsbury's  but to be used at the almighty Horsley Community shop.  Feeding a family of four on the finest local and sometimes organic food for less than £60. Eventually  I will write a shopping list and recipes or detailed explanations and recommendations for extras too. 
Breakfast; American Pancakes and honey
Lunch; Mushrooms on wholemeal toast
Dinner; Roast chicken, with potatoes, carrots and cabbage
Breakfast; Tomatoes on wholemeal toast
Lunch; Ham Omlette
Dinner; Hot chicken salad
Breakfast; Porridge
Lunch; Beans on sherston toast
Dinner; Pea risotto
Breakfast; Bacon sandwich on sherston
Lunch; Pea and lettuce soup with 3 seed wholemeal
Dinner; Fish pie
Breakfast; Porridge
Lunch; Ham and mustard sherston sandwich
Dinner; Mushroom and chickpea curry with rice
Breakfast; 3 seed Toast and honey
Lunch; Egg fried rice
Dinner; Horsley sausage with mash, cabbage and mustard
Breakfast; Boiled egg and 3 seed soldiers
Lunch; Hummus sandwich
Dinner; Spaghetti Carbonara 
Example recipe,
Chickpea and Mushroom curry
1 onion 
3 cloves of garlic
1 tbsp curry powder
200g mushrooms
1 tin of chickpeas
1 tin of coconut milk
Half a bag of spinach (chard or kale as good)
Fry your sliced onion in olive oil, add the chopped garlic, when softening add the curry powder.  Next add the sliced mushrooms, drained chickpeas and coconut milk.  Simmer gently for 25 minutes.  Finally add your torn washed greens and cook till they are tender. Season. 
I can only cook basmati rice one way, it always works, this is how.
Heat a splash of olive oil in a pan, add the whole pack of basmati rice (there is egg fried rice for lunch tomorrow).  Stir the rice till the grains are all coated in olive oil.  Add twice the volume of water to rice.  Bring to the boil, stir, then put a lid on and leave for about 8 minutes.  When all the water has absorbed turn off the heat and cover with a clean tea towel and the lid and leave until needed, it is fine for up to an hour.  
Serve the rice with the curry remembering to keep back half the rice for tomorrows lunch.
Optional extras* serve with coriander, mango chutney, soy sauce or chilli sauce
*All optional extras take you over your weekly allowance.

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