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Showing posts with label Food issues. Show all posts
Showing posts with label Food issues. Show all posts

Is food thrift relevant?

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Something someone said recently made me think about one of the themes I blog about.  I often write thrifty recipes or give tips on how to make the recipe cheaper to make, cook or ways to use up or prevent waste.  My food is rarely expensive to make.  This is because it's the way I cook.  I care about food, I value it.



When I was little, my parents used to grow nearly all of our own fruit and vegetables.  None of it went to waste.  Gluts were frozen, picked, bottled, made into jam or wine.

I don't want my childhood to sound like a rural idyll because I didn't grow up in a posh place but it was a place which was very much in touch with food and where it came from.  We used to get eggs from a farm in the village and my best friend lived on a pig farm.

I think the distance we have now from food production is part of the reason we don't respect it enough.

So does my approach matter?  My approach isn't because 'thrift', for a while became a food trend; rather, food trends happened to coincide with what I'm about.  But the more I thought about it, as we've been going through this awful, extended recession, the more it did make sense.

When you are in straightened times, necessity can be the mother of invention.  Finding new and delicious ways with lentils might not sound exciting but when that leads to the best vegetarian lasagne you've ever tasted, can that be bad?  In the last few years, I've found cheap ways to eat 7 a day proving healthy food doesn't have to be expensive.

So what is the point eh?  House prices are increasing, confidence is going up, we're all great right?  Well maybe.  But if you think about it, increasing house prices is vanity, it's not real wealth.  If you have a house, unless your mortgage is fixed you're likely to be seeing interest rate rises soon, squeezing already tight incomes.  House prices going up put more and more families out of reach of buying a home.  Reliant on landlords with no real security in their rental outgoings.  As Ken Clarke said this week, British people aren't feeling the recovery yet.

Why does everyone think there is this anti European rebellious feeling in politics at the moment?  People are fed up.  Fed up with feeling the squeeze.  It's astonishing to think this has been going on for 6 years.  For much more than my son's entire life.

Food is one of your largest monthly expenses after a roof over your head.  When incomes decline, some families reach for highly processed foods which seem cheap but offer little nutrition so devising and sharing inexpensive, tasty food high in nutrition I hope will never go out of fashion.

So what have I learned?  Despite my upbringing, some habits had started to slip until we were really starting to feel the bite in 2008 / 2009.  Just like successfully dieting and keeping off the weight, I changed habits bit by bit.  I eat far less meat than I used to and the meat I do eat tends to be things like chicken thighs, small amounts of chorizo or bacon to flavour a dish, fish (if bought frozen is really thrifty) and slow cook joints like brisket.  I shop less often and am more likely to use what's in my fridge or freezer than get something specific in for a meal.  I know that with lentils and curry paste in my cupboard, I'm half an hour away from something decent, tasty and filling.  I freeze ingredients going out of date and often freeze items straight after opening if I think I won't eat the contents in time.  I label everything well in my freezer.  I can't remember the last time I threw something substantial away.



Forget about the money for a minute if you like.  I would argue that thrift is, perhaps the wrong word.  It is food respect.  If you eat meat, eating all of it including using the bones for stock is a way to respect it.  If you have vegetables nearing the end of their usefulness, making soup or sauces is a great way to preserve them because they freeze brilliantly.

Throwing food away means that was a waste, not just in the literal sense.  The food will decompose in a land fill producing methane which is a far more dangerous greenhouse gas than carbon dioxide.  Energy was used in making that food and it was wasted. 

So if I've not convinced you that food thrift is worth being a 'trend', I hope I've convinced you it's worth learning how to cook good, thrifty food for the health of your family or if you like. do it for the planet instead or just because it's right.  Because, let's face it, I've never been trendy.
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Living below the line

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Unfortunately due to personal circumstances (moving house for the 2nd time in 2 weeks) I won't get to take part in the 'live below the line' challenge this year but I thought I would tell you about it and tell you why it deserves your attention.



1.2 billion people live in extreme poverty in the world.  1.2 BILLION that's over 15% of the world population.  The live below the line challenge is to try and experience, and raise money for people who live in extreme poverty by only spending �1 a day on food and drink.

I appreciate that living in a comfortable home with access to equipment and ingredients is very different to not knowing where your next meal will come from but it is a step, it's an idea and an interesting one.

Why �1 a day?  In 2005 the world bank calculated that the extreme poverty line was $1.25 a day, that is, you would be considered to be in extreme poverty if you had the equivalent of $1.25 and what $1.25 can buy in the US.  With inflation this has now been raised to $1.50 which with some generous rounding gets to �1.

The 5 days of the challenge run from 28th April - 2nd May inclusive.  There are various ways to sign up if you want to get involved.

Certainly it's something I'm very much behind and would like to do next year.  Please comment and include a link to sponsorship sites if you are doing the challenge.  I'll allow links to posts or to fundraising pages for living below the line for this post!  If you don't know how to put a link in, add the URL and I'll comment and add in the link.

Good luck everyone taking part!

(I have not been requested or sponsored to write this post.)
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7 a day challenge - Day 7

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Today was the last day of my challenge to eat 7 portions of fruit and vegetables in 7 days.

Breakfast

I started the day with my fruity toast (like I had on day 5).  Delicious.

Lunch



I was with a visitor at work today so I had a buffet from the canteen.  For all my criticism earlier in the week, they didn't let me down, the fruit platter saved the day.  It was served with orange juice as well on the side and every sandwich had a salad garnish and coleslaw inside.  I easily racked up three portions with the juice (even if that always feels like a cheat.)
Tea

What the cool kids are eating (maybe) haggis, peas, broccoli and sweetcorn.  I do love haggis!  It is the ultimate rebellion food as well after a week of vegetables!

7 a Day?  Achieved.  Mixed berries (cherries, blackberries, raspberries, black currants, red currants and strawberries), lettuce, cucumber, carrot, cabbage, peppers, pineapple, melon, strawberries, orange juice, peas, broccoli and sweetcorn.  A massive 17 different types of fruits and vegetables but probably only 7 a day in quantities.

My son rounded off a nursery day full of fruit and vegetable with a snack of banana, dried apple and some watermelon.  Result.

What have I learned?

It takes planning

There is no quick sling it from the freezer option, when you're trying to eat 7 a day, well the options are limited anyway.  Home made soups were a life saver and I ate soup on 4 of the 7 days which is no coincidence.  I would probably have switched to salads if the weather had been better but soup frozen in individual portions is a great way to ensure you have a healthy and cheap lunch.

It was difficult

More than I thought it would be.  It took time and effort and my first thought of what I wanted to eat often went out of the window.  I ended up doing more 'hidden vegetable' solutions than I expected, e.g. putting more into soups than I normally would or putting peas in rice.  This is fine but

Portion sizes

A 'portion' of fruit or vegetables was much bigger than I thought.  This meant I often didn't have any room left for foods I wanted (rather than needed) like cake!  You might see this as a good thing but I don't.  Personally I think if you deprive yourself of something you really want you end up eating more.  On more than one occasion I still had the cake despite not really being hungry.

Cost

Although I ate less meat, I had meat available in my freezer so for me this week has actually been more expensive than I expected but that would have balanced out over time.  The big thing was 7 fruits and vegetables a day will require you to do at least one top up shop in a week which I don't normally do.  Just the simple act of going into a shop twice means you're likely to spend more.  This could be difficult for people on limited budgets.

'Winner ingredients'

There were a few things though which saved the day when I was getting a bit run down with it and also don't cost much money.  I am only a sample of one but if I was designing public policy, these are the ingredients I'd talk to the public about as ways to easily increase their vegetable and fruit intake.

Frozen vegetables; particularly peas were a lifesaver.  Cheap and last forever so you can grab them when you need them.
Carrots; last well in the fridge and can be sneaked into soups, served in salads or as a side vegetable, the ultimate adaptable ingredient.  British carrots are also available all year round making them pretty cheap to buy.
Mixed frozen berries; I was so pleased when I found these in my freezer.  They were a cheap bag from a supermarket I'd forgotten about which livened up two breakfasts and a pudding.  Also because there were so many different types in it, I could justifiably have them twice in one day and count both portions.
Lentils; it's easy to forget pulses can count towards your fruit and vegetables in a day.  I used them in soups but they're also great to pad out meat sauces, especially bolognese.  Green lentils are also fantastic in a salad.  A great store cupboard staple, never go off and unlike other pulses don't need soaking before use.
Passata; I used this as a way of getting tomato into my diet when they're currently out of season and lasts forever in the cupboard.  At about 40p a pack, it made a fantastically cheap lunch of gazpacho.
Garlic, garlic, garlic; I never counted this as one of my 7 but garlic, and chilli featured a lot over my week.  Adding flavour to healthy food is key to making it feel tasty and sustaining.

So is it doable?

Every day, for me, probably no.  It's the portion size which does it.  I could easily fit 12 fruits and vegetables into my diet but 7 portions was hard.  I can understand why the advice is there.  Eating 1 grape is not going to make any difference but then does eating 5 grapes vs. a handful?  Does it really make a difference?

Personally I never diet because I hate being told what to eat and what not to eat.  Doing this for 7 days made me feel like I was on a diet which drove me to cake!  I would rather eat what I want, when I want and stop when I'm full knowing that I enjoy the taste of fruits and vegetables, they will always be a high proportion of my diet and more than half of most of my main meals but this is not going to be achievable advice for most of the population.

What about the research?

Strictly speaking the research indicated 10 a day was the best number, 7 was shown to improve health and it looks like canned and frozen should be out.  I excluded canned fruit but included passata and frozen fruits and vegetables.  It seems non sensical that these could be bad and I'll wait for further research which the group have recommended.

So what do I recommend?

I would suggest a simpler message, like "include fruits or vegetables in every meal".  If 5 a day is not being achieved by 80% of the population, it's unlikely 7 will but every step closer is a good idea.  The key has to be to encourage people to eat more fruits and vegetables every time they eat and to offer fruits and vegetables at every opportunity to their kids.

I posted about this over the whole week; if you want to read back over it all please take a look:

7 a Day Challenge introduction
7 a Day Challenge Day 1
7 a Day Challenge Day 2
7 a Day Challenge Day 3
7 a Day Challenge Day 4
7 a Day Challenge Day 5
7 a Day Challenge Day 6

Please comment and let me know your experiences with 7 a day!

I would be absolutely honoured if you would consider nominating me in the Britmums BIB awards, especially the food category.


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7 a Day Challenge - Day 6

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On the home run now...  A few days ago I set myself the challenge to eat 7 portions of different fruits and vegetables over 7 days and see how it impacted me and my wallet.

Breakfast

I'd had enough of trying to squeeze fruit and vegetables into breakfast for one day.  So it was toast with marmalade and proper butter.

Lunch




As I said yesterday, I was on a soup drive so as well as my 'eat your greens' soup, I also made a batch of lentil and bacon, only reducing the quantity of lentils and water slightly and including carrots.  That way, I could make it two different servings of vegetables in 1 portion.  (Pulses can count as 1 of your 7 a day but only once per day.)   I also took some watermelon, banana, two satsumas and an apple with me making my lunch 6 portions of fruit and vegetables.

It does prove you can get back on track if you start the day with a less than healthy breakfast but it does mean you feel a little bit like a rabbit later!

It is making me wonder though how I ever struggled to fit 5 a day in.  Maybe my mindset is changing?

Tea

I'd concentrated a lot on fruit at lunchtime, and, let's face it, fruit is easy to eat.  It's sweet and portable.  So I made a very simple tea of breaded chicken with sweet potato wedges and peas.  My son had his meals at nursery but I complimented his daily intake with a snack of a satsuma and some dried apple when he got home.

7 a day?  Achieved!  8 different fruits and vegetables; red lentils, carrots, watermelon, banana, satsumas, apple, sweet potato and peas.

Today was easier actually.  Maybe I'm getting used to this.  I'm not convinced it's had a positive impact on my waistline though.  If my scales hadn't run out of battery I'd confirm this but the main reason I say this is after my very healthy lunch; I still ate chocolate.  I wasn't hungry, I just wanted chocolate.

Perhaps this is the thing which is forgotten so much in healthy eating advice?  Food is an accessible luxury, a small opening to a way of saying "I deserve this, I've earned this", I think so many people, me included eat the 'wrong' things because of far more complicated reasons than "I'm hungry".



I would be absolutely honoured if you would consider nominating me in the Britmums BIB awards, especially the food category.


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7 a day challenge; day 5

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I'm trying to eat 7 portions of 7 different fruits and vegetables in 7 days to see how easy or hard it is, how it affects me and how it affects my wallet.  If you want to read more, see my first post on my 7 a Day challenge.

Breakfast




I started the day today with toast... ha ha ha... no, I didn't miss out the fruits and vegetables!  I remembered I had a bag of mixed berries in the freezer so I took a portion out of there, defrosted it then topped the piece of thick toast I had with butter, jam, then the defrosted berries.  It rocked and was good for the soul.

There were cherries, blackberries, strawberries, red currants, black currants and raspberries in there but obviously only one portion in terms of quantity.



My son had some reheated banana pancakes for his breakfast from the freezer.  Probably about a third of a banana in the portion he ate (he had 8, yes, he does eat a lot) but a third of a banana is probably about a handful for a 3 year old so I'm taking that as a portion.

Lunch

As I said yesterday, I felt like I was running out of iron due to feeling a bit run down.  With moving imminent I'm also trying to run down my freezer and I found a small frozen pack of beef stew and a frozen pack of beef and chestnut stew so reheated both, mixed together, added mushrooms to the mix and served with Yorkshire puddings, peas and braised red cabbage.



We then followed that up with a crumble made with one very large cooking apple and loads of the frozen berries I had this morning.  Does it count in a crumble?  Well earlier on in the week I thought not but then that was a crumble made from tinned apples in a work canteen, this was a crumble made from a fresh apple and frozen fruit so I'm counting it as one of our five a day.

But hang on... I know you're thinking I've already had the frozen fruit once today!  Yes, I have but this is one of the joys of having mixed fruit, because I'm having another portion of a mix of 6 different fruits, I'm effectively getting closer to having a full portion of each individual fruit, I still only counted the crumble as one though.

So with the mushrooms, peas, cabbage and all the fruit in the crumble, that was 4 of our 7, one from breakfast, so only 2 needed for teatime.

Tea

I have some bacon which needs eating up and I need to pack away my food processor and blender so I went on a mammoth soup cooking session today.  This has the benefit of providing us with something nutritious for tea tonight, work lunches or quick teas during the week but also using up the bacon and bags of vegetables from the freezer.



I made bacon, french bean and broad bean soup loosely based on my 'eat your greens soup' but I had no broccoli so just increased the beans.  It seems a bit of a cheat to use beans twice but when you're trying to eat 7 a day, you can't start excluding similar groups of vegetables or otherwise it would be impossible!


So how did I do?  I ate 7 portions today of a whopping 12 different types of fruits and vegetables cherries, blackberries, strawberries, red currants, black currants, raspberries, mushrooms, peas, red cabbage, apple, broad beans and french beans.

My son managed his 7 portions but of a crazy 13 types because he also had banana!

How do I feel?  Going back to more robust food and filling food has been good for me psychologically and physically I think.  Having some of my 7 a day in the form of pudding has been good for the soul.

One thing I have noticed today though is my fruit and vegetable supplies are getting low.  I already did a top up shop during the week but I am close to needing another one.



I would be absolutely honoured if you would consider nominating me in the Britmums BIB awards, especially the food category.


NOMINATE ME BiB 2014 FOOD
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7 a Day Challenge; Day 4

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Last week I set myself a challenge to have 7 days of eating 7 fruits or vegetables a day in the recommended portion sizes.

So I woke up at 4am this morning.  This isn't a massively unusual occurrence for me, especially when I'm busy or stressed and 2am has been known.  I don't think I can put that down to the vegetables.

Breakfast

As I woke so early and was intending to run, my body was saying to me "GIVE ME FOOD".  Pre running you don't exactly want a fry up in your belly, so going for watermelon (as I did), which is high GI can actually be a great idea.

After my run I opted for a simple bowl of cereal.  I was going to have scrambled eggs with mushrooms but I decided against it because after running nearly 6 miles, you don't really feel like whipping up a storm.

Lunch



I made an adaptation of my mushroom pasta bake recipe for lunch except adding an extra vegetable in the form of defrosted chopped spinach into the mix.  To up the fruit and vegetable content more I also made some coleslaw on the side with red cabbage (see my photo above.  I do love the colours.)  The plate was all the colours of the rainbow and much more comforting than the light soup lunches I had been eating which helped me feel more sated.  Home made coleslaw is a really accessible way towards your 7 a day because all of the ingredients are cheap and you can get them all year round.  My son had double portions of both.  Success!

Although there were 5 different vegetables and fruits in my lunch I think 4 is probably more realistic when considering portion size so with my melon this morning only two to go for teatime.

Tea

The real challenge.  Resisting the thoughts of a takeaway when my house is in disarray being packed up ready to move (hopefully) on Friday.  I could have chosen a better time to do this, I really could.

But, no matter.  A challenge is a challenge and I'm more than half way.  If I can stick to this when I'm time poor, it must be possible.

In the end as Thai or Chinese food is my takeaway of choice, always, I made my adaptation of Ken Homs Chicken with Chillis and Basil, except I added in some pepper (capsicum) and instead of just rice I cooked rice and added frozen peas in the last 2 minutes.  This is something I do when serving rice to my son.  It's a way I use to get an extra vegetable into an Asian style meal.

So my last two vegetable portions ticked off.  Done!

How I'm feeling?  Well apart from the early start this morning which isn't unusual for me, generally I'm sleeping better but I have found I'm a bit tired still.  This might be due to the lower iron levels in my diet as I do enjoy red meat hence more spinach, a bit of meat and a multivitamin with iron today.  That said though, I went for a run at 6:30am this morning and found despite only having watermelon beforehand, I lasted over 5 miles without feeling like my blood sugar was dropping.

The downside I've found and sorry to get graphic here, is my gastrointestinal system is used to vegetables, just not the quantity.  I suspect if I continue with this I'd adapt but in the meantime I feel sorry for the other members of the household!

7 a day?  Achieved.  7 portions of 9 different fruits and vegetables:  Watermelon, mushrooms, spinach, carrots, red cabbage, apples, onions, peppers and peas.

My son also did pretty well today having had: Mushrooms, spinach, carrots, red cabbage, apples, watermelon (as a snack), peas and sweet potato (with fish fingers.  We all have our lazy days.)




I would be absolutely honoured if you would consider nominating me in the Britmums BIB awards, especially the food category.


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7 a Day Challenge; Day 3 - Vegetable Pakoras

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7 fruits and vegetables a day is a bit harder than I thought.

A few days ago, I set myself a challenge to eat 7 fruits and vegetables minimum in 7 days to see how it affected me, my wellbeing and how hard or easy it might be.

I'm on day 3 now and I need to find ways to liven things up!

Breakfast

I was at work early today so took breakfast of rice crispies and a banana.  This is actually far more than I'd normally eat for breakfast so I ended up saving the banana for mid morning.  I will definitely be stretching myself more from a culinary point of view at the weekend when I have more time!

Lunch

Lunch was Gazpacho again (2 portions of vegetables) due to making a double batch yesterday with watermelon and a satsuma afterwards.  I was up to 5 of my 7 after lunch but felt the need to 'retox' with some chocolate cake.  A girl needs something unvirtuous!

Tea

Ok... this week has been harder (even by day 3) than I expected.  I needed fried.  So wrong.  I know, I had chocolate there was even some sugar on the rice crispies.

But the problem is I'm just so full!  Maybe I don't eat big portions but 7 lots of vegetables, in the portion sizes recommended really limits what else you can eat.

So I needed fried.  I needed something which felt wrong even if it was full of vegetables.  Pakora it is!

Vegetable Pakoras - Makes enough for two




Ingredients

100g, 3.5oz Gram Flour (chickpea flour, garbanzo bean flour, besan)
2 tsp Garam Masala
2 tsp  Curry Paste (as hot as you want it to be, I was cooking for myself so used madras but I'd use korma paste for my son)
60g, 2oz Defrosted frozen chopped spinach
60g, 2oz Defrosted frozen peas
2 Spring onions (scallions)
Juice 1/2 lemon
1/2 tsp Baking powder (gluten free is easily available if avoiding wheat)
1 tbsp Fresh Coriander, chopped (cilantro)
70 - 100ml, 2.5 - 3.5 floz water

Oil for frying
Mango chutney to serve

Method

Mix the flour, spice, curry paste and lemon juice.  Mix in enough water to make a batter about the thickness of pancake batter.

Add in the baking powder, spinach, peas and spring onions and mix well.

Heat up about an inch or couple of cm of oil in a saucepan and when it's hot, drop a spoonful into the fat.  Cook until well browned turning a few times.  Use this 'trial' pakora to check that it's cooked through by breaking it open.  If it's a bit runny in the middle chalk that one up to experience and, turn the heat down a bit to cook the others.

Drain on kitchen paper and serve.  Update:  Store any leftovers in the fridge for a couple of days and reheat at 200oC for 6-10 minutes or until warmed through and crisp again on the outside.



I have to admit, I was going to have this with some carrot salad but I just fancied the pakora.  I know but they were delicious.  I could only manage to eat half of the batch which actually means I'm a bit light on my vegetable count for the day...

Or am I?  Under the '5 a day' rules anyway, pulses were permitted for one of the 5 a day... so my chickpea flour counts!  Result!

The pakora might not have been fabulous for the waistline but they were great for the soul.

7 a day done!  Kinda.  Why does it feel I've achieved it via a technicality?  7 portions of 10 different fruits and vegetables; banana, satsuma, tomato, pepper (capsicum), cucumber, watermelon, chickpeas (garbanzo beans), spinach, peas and spring onions (scallions).



I would be absolutely honoured if you would consider nominating me in the Britmums BIB awards, especially the food category.


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7 a day challenge: Day 2

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Day 2 of trying to eat 7 a day.

After the widespread media reports that 7 a day or more are much better than 5, I challenged myself to eat 7 or more a day for 7 days to see how hard it is for someone who already eats reasonably healthily.  The challenge continues...

Breakfast

I had some maple / pecan crisp today with a grated apple in it.  A bit boring I know and I have to admit I was a bit bored by it.  It made me wonder if the cereal packets showing the cereal lovingly scattered with berries were just a sign of the deep unhealthiness of the cereal.

Lunch




As I said yesterday, I need to get more prepared but today I managed to make in about 10 minutes some gazpacho, the galia melon I prepared yesterday, some watermelon and a satsuma.  All in all, 5 of my 7 a day for lunch.  It did make me realise that even if you've had the most poor diet for breakfast it is still possible to squeeze all 7 in.  I'd have no hope with my work canteen.  Last time I went the only vegetable on offer was baked beans.

The great thing is I made two portions of gazpacho so tomorrow is sorted.

I have to admit to a weak moment though and despite not being hungry I went and bought some apple crumble from the canteen.  I just needed some stodge after all that health!

Tea

Things are busy busy busy and I want to do an exercise video so I have to admit I'm planning a preprepared cheese and onion quiche for tea heating it while I am busy and serving it with peas and sweetcorn.  Not the most adventurous tea in the world but it's what I'm in the mood for.  I didn't want anything too healthy.  I realised 6 of my 7 today were raw which is great but also an issue in terms of feeling like you're being too virtuous for me (hence the crumble earlier!)  It is a good reminder though that frozen vegetables are just as good and count just as much as fresh.

How did I do?

7 a day?  8 portions, 9 varieties. Done.  I had apple, tomato, cucumber, pepper, galia melon, watermelon, satsuma, peas and sweetcorn.  (Oh and a tiny bit of onion in my preprepared quiche but I'm not convinced that counts.)

I've just noticed today was completely vegetarian.  I'm definitely eating much less meat which is probably good for my health but I have to question again that with over half a kilo of fruit and vegetables a day, it doesn't leave masses of room for much else.  Is that why it's healthy?

My son didn't do quite so well.  Although his nursery do offer lots of healthy foods, I don't think we managed 7 today, maybe nearer 5 overall.  I'm going to have to ensure he has some in his breakfast tomorrow.

For me?  I need to liven things up somehow.  Make my meals full of fruit and veg but more fun and more special otherwise this would be a pretty tough and unsustainable lifestyle change.

How am I feeling?  Pretty good.  I've been very stressed and suffering from insomnia but both have improved.  I'm not sure if the fruit and vegetables are linked but I am feeling a bit better and I am finding I'm more full at mealtimes.  I just need to liven it up!

I would be absolutely honoured if you would consider nominating me in the Britmums BIB awards, especially the food category.


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Seven a Day!

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It was widely reported by British media today that official government advice on fruit and vegetables should perhaps change because 7 rather than 5 a day is what we should be aiming for.

This might be pretty scary to most of us who fail to get anywhere near.  Recent research indicated only 1 in 5 people manage to eat that level.  I was wondering why and feeling smug, then I had a moment of realisation.

Apples



I am currently busy, stressed, having problems with insomnia, trying to move house and so tired and this always, stupidly makes me eat poorly even though ultimately I end up feeling worse. The time I save eating rubbish is pointless when I'm operating at a sub par level.  I realised by 5pm today, worrying, I'd only eaten one fruit and no vegetables.  Me, mastermind of the hidden vegetable recipe!  I was shocked and a bit disappointed with myself.  This, I resolved, had to change.

So while having a guilt induced salad for my tea, I decided to challenge myself and try and eat the 7 portions a day of fruit and vegetables recommended in the study.

I'm trying this for a week for two reasons; one I wanted to shake myself out of the habit of eating rubbish and secondly because I wanted to see if it helped me feel better in such a short time.  Also although my son eats tonnes of fruit and vegetables, he's more of a fruit fan than a veggie one so it would do no harm to increase the amount in his diet too.

The key I think for getting fruit or veg in your diet is to include it in every meal, so here are some ideas I'm thinking of including so far.



Breakfast, tricky but some initial thoughts include
Bircher Muesli; home made quick muesli (or you can leave it sitting in the fridge overnight) with added fruits
Smoothies
Omelettes
Apple or Banana pancakes
Banana on toast


Lunch
Frittata with vegetables on the side
Quesadillas
Grated vegetables in salads or sandwiches
Fried rice
Sweetcorn fritters (even great reheated)


Tea
Hidden vegetable pasta sauce
Risotto
Sweet and sour
Mac and cheese (with hidden vegetables)

I figure this will be worth taking a week over, so this is my "7 in 7 challenge" if you like.  I'll post over the week to let you know how it's going.  If you have any suggestions please let me know!



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My Favourite Healthy Smart Swap Recipes

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Well we're thinking on with it being New Year; time for change, renewal and as many people do, dieting.

I've said before, I'm not 100% sure that dieting works; especially if you are substituting 'diet' products for regular.  I know this is a controversial attitude, particularly considering official government advice reported in the media today.  That said though, some people really are out of the habit of eating healthily and I know I get like that sometimes and need to give myself a shake up, wake up and start to realise how delicious healthier food can be.  So rather than swapping sugary drink for sugar free, these are MY smart swap recipes!



Not all of them are salads either (even if this goats cheese salad is delicious) I can appreciate some people reject stuff like this as 'rabbit food' and need a little more encouragement towards their 5 a day.

So here are some recipes which often contain fruit and / or vegetables and have something else about them which I think makes them worthwhile as a 'healthy' recipe depending on your approach.  After all, remember, everything is ok in moderation but the important word is 'moderation' not 'everything'!





Frittata is a great way to get the flavour of a quiche without all of the fat and refined carbohydrate from the pastry, also a great way to get vegetables into your family's diet.


Fresh tuna is an excellent source of Omega 3.  Most of us don't have the right kind of balance of these good fats in our diet and oily fish like fresh tuna is one of the best sources.  Not all kids are massive fans though.  No problem with these tuna 'meat'balls.  Don't get me wrong, I think encouraging a love for fish is a great thing but for the most fussy of kids who aren't keen; they won't even notice they're eating fish or why not try my baked Salmon fishcakes?





My son has always been a reluctant salad eater.  So I decided to practice what I preach as I often advise other parents to try serving up rejected foods cooked or even just cut a different way.  This chopped salad was a winner and I thought it was tasty too.  Or why not try my coleslaw?








I always think spice is a great way to add flavour without loads of fat or calories.  This baked spicy chicken is delicious, yet made with skin off chicken thighs.  Very easy to cook for one busy Mum too.  Or why not try my baked Southern Fried Chicken?



With British interpretations of Indian food, there are often loads of hidden calories in the accompaniments; naan breads, poppadoms, pilau with ghee.  It all adds up.  If you're smart, rather than loading up with the calories in the bits which don't add all that much flavour anyway, why not have a salad?  Kachumber is deliciously cooling and full of vitamin C.





Soups are a fantastic way to reach your 5 a day without much effort and soup is more likely to fill you up with fewer calories.  Tomato and pesto soup is my current favourite, only 10-15 mins to make and really loved by my son too.  I often make extra, freeze in individual portions and reheat for lunch at work.  Wonderful on these blustery days, maybe substitute for gazpacho when the weather gets warmer.





Talking of quick meals, making these sweetcorn fritters is an awesome quick dish.  'Fritters' might not sound healthy but use spray oil and these aren't bad and remember if you serve this alongside some vegetables or salad, you're well on your way to 5 a day.






It's worth keeping an eye out for raw frozen prawns on offer in your local shops, not only are they frozen quickly and don't go off, they are delicious and healthy.  Baked prawns with a tomato salad and some crusty bread feels like a luxurious way to live life but as long as you're not lavish with the baked goods, it will taste good and help you look good too.





While I'm on the theme of prawns; making prawns into this sweet and sour is a great way to up the vegetable content of the dish and reduce the sugar.  It's still sweet but without the sugary gloopiness of commercial versions and with fresh green peppers, fresh pineapple and fresh carrots, it's full of vitamins too.  Piece of cake to make and very cheap as well.







I also love these thai style lettuce wraps; again a great way to cut the calories because it's served with lettuce rather than rice.









But even breakfast can be more delicious than breakfast cereal and can have added fibre and fruit like these wholemeal pancakes.



We could all do worse than starting the day as our grandparents would have.  A boiled or scrambled egg used to be seen as an ideal breakfast then fell out of favour due to Salmonella and the cholesterol content in the 80's.  Little did we know back then that the dietary cholesterol in eggs has little impact on blood cholesterol and now UK eggs are vaccinated against Salmonella and eggs are a fantastic source of vitamin D, they are a great option.  Alternatively porridge is a great source of beta glucan which is known to help heart health.

It's amazing how much a proper breakfast like this keeps you sated too and less likely to snack.

So I hope that convinces you with these photos of delicious looking food that healthy isn't necessarily boring, in fact, it can be far more appetising than the alternatives and not difficult to make at all.

I hope you enjoy.  Good luck with your plans for New Year.

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Cheap eats; thrifty recipes for end of the month

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I've been thinking a lot about Jamie Oliver's approach to cheap meals recently and I think he has a good point.  A roast can yield a lot of meals, cheap cuts can be really tasty.  What disappointed me though was when I saw his interpretation of 'cheap'.  Many of his recipes are aimed at �2 a head.  Yeah, cheap if you buy ready meals but not cheap if you're on jobseekers allowance, what's more when MSN tested it, they couldn't make them as cheaply.



Now don't get me wrong, I'm not a religiously cheap cook but I do believe in thrift.  My parents brought me up this way, not to be wasteful.  They grew all their own fruit and vegetables and when you've invested that much time, it's worth respecting them.  As I said in my post about Jamie Oliver's approach it's not just about overall cost, sometimes when you pay less for something you respect it less.

It doesn't have to be this way though.  I would say that one of the cheapest, most filling ingredients there is, lentils, is impossible to cook without respecting it.  They take 20-45 minutes to cook.  Ok, not quick but sometimes slow is good, slow makes you think about what you're eating and, let's face it, it's not that slow, it's not necessarily food you have to be stood over poking and prodding for the whole time!

So in answer to the �2 a head meal, I've costed out some recipes for you for the price of an adult portion.  Remember even if my recipe says "serves 2" and you're cooking for one it might be worth making the full amount (or even doubling it) to have some left over for lunchtime, freezing can give you some variety so you grab something from the freezer and head out.  It's so easy to spend �3 on lunch in even a subsidised canteen in the workplace or more in a coffee shop.  Over a year if you reduced that cost to �1, you could save �500 a year!


I've used Sainsbury's to calculate the cost of the recipes, partly to be consistent with the review of the above recipes but also then you may be able to shop around and get slightly better prices.  All prices were correct at time of writing as shown on the "mysupermarket" website.

Where I have used less than a pack I've priced it as the recipe quantity.  There are no weird or wacky ingredients here which would stay in your cupboard or fridge for months untouched (at least not in mine) and several are dried, can be frozen or keep fresh for a long time so waste is unlikely but of course that's always a risk.  I've not included cooking costs but if you look at the recipes I frequently suggest ways to keep this down, e.g. by avoiding use of the oven.



Toad in the Hole for 3 portions

(Priced without gravy) likely costs of the recipe �1.06 per portion for 3





Vegetarian Lasagne for approx 3 portions

Actual likely costs of the recipe �1.09 per portion for 3





Mushroom Pasta Bake for 2 portions

Actual likely costs of the recipe 94p per portion



Actual likely costs of the recipe 26p per portion.












Lentil and Bacon soup for 2 portions

Actual likely costs of the recipe if you exclude the low salt stock cube (which I normally do), 32p per portion.

Gazpacho for 2 portions

Actual likely costs of the recipe 85p per portion.













Porridge

Approx 15p per portion










I hope I've convinced you that eating cheaply doesn't necessarily mean eating badly.  By the standards of Jamie Oliver, many of my other recipes would be easy to make for less than �2 a portion but the above represent some of the super cheap ways to pad out a small salary.  Have a look around and see if there's anything else you like the look of and remember that thrift doesn't have to mean anything other than delicious, reasonably healthy and very cheerful.

(Disclaimer:  I have not been endorsed in any way for this post and my mentioning of brands and sites does not imply I support or use them.)
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Day 4 and 5, no food shopping

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So it's my 5th day of not shopping for food.  After Jamie Oliver's comments about the poor in society not having good, nutritious, cheap food more out of choice than necessity, I challenged myself.  On Monday I thought I needed to get an urgent food shop.  It's now Saturday and I've been eating pretty well without it.

On Tuesday I made dahl for lunch from the freezer and sausages (from the freezer) and home made coleslaw for tea.
On Wednesday I had leftovers and home made vegetarian lasagne.
On Thursday that lasagne was my lunch and I had beetroot and bacon soup for tea.
On Friday I finished the lasagne at lunchtime and reheated some spicy lamb meatballs with cous cous for tea.





















Today I'm planning toad in the hole for lunch and maybe some sweetcorn fritters with cucumber sticks for tea.  I'd love to say I'm planning something more exotic for grown ups but I like sweetcorn fritters!  The other great thing is they include some vegetables, dead cheap to make and can be simply cooked on a hob.



I've been eating pretty well this week to be honest.  I don't know whether it's having set myself this challenge but in placing my supermarket order this week (I shop online) was genuinely thinking "do I need all this?" and I cut back my spending slightly.

Despite my protestations on Monday, the cupboards, genuinely aren't bare.

So what has this taught me?

It's taught me that I know nothing.

Ok, maybe that's not true.  It's genuinely it is easy to reduce the amount you spend on a week by week basis.  It is genuinely easy to make a meal for less than 50p a head if you eat a lot of pulses.  You can eat healthily without much money but it is hard to live on a poverty budget.  Whatever I think about the food I've eaten, I have been restricted in choice.  I've almost relished the restriction because anything which shakes you out of the food rut you're in is a good thing.  But therein lies the issue.  If you have little money and little choices in life.  Where is your pleasure?  Food can and is a pleasure and is perhaps one of your few on a budget, even lentils can be fab.  If you can't afford other things in life; don't chips feel like an accessible treat?  Doesn't that fatty, salty snack just seem really enticing?

So my little experiment.  Well?  It means nothing.  Except one thing.  I've given some money to charity.  If we all had one cheap meal per week, it wouldn't seem like the biggest hardship.  What if we went for one or two more days using leftovers rather than throwing them away or cracking open that packet of lentils for a cheap meal?  How much money would that save?  What if we then gave the money we saved to charity to help people in genuine poverty to learn cooking skills or provide emergency food?  What a difference that could make.

So that's what I decided to do.

I know some people who read this blog get fed up when I move away from the recipes and onto other issues but I think this was worth discussion and a bit of thought this week.  I hope you, kind readers, haven't minded indulging me these few days.

As for me?  Tomorrow is my birthday.  I don't have to wake up hungry nor go to bed hungry and for that, I'm thankful.

As for Jamie Oliver?  I think his heart is in the right place but when you have a fortune estimated at �150 million?  It's probably difficult to be in touch.  It was difficult for me on my far more modest income.  That said, I heard yesterday that he's donated a copy of his new book on how to cook affordable food to every UK library.  That is a good thing.

Love to you all. x
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Day 3 of raiding my cupboards; have I lost the plot? Has Jamie Oliver?

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Something A Girl Called Jack said rang true.  Why are we so judgemental about people?  Why does it matter what people eat, what people spend their money on?  Doesn't the judging turn people off?  After my first post on Jamie Oliver's comments on what people on low incomes, it's interested me and I've started to think about it much more.


Perhaps I've got off on the wrong tack.  Perhaps, although I can write a thrifty recipe in my sleep, I'm like the person who knows the price of everything but the value of nothing?

I am soon going to be setting up a house.  I've been flooded with offers for 'stuff'.  Mostly TVs (ironically considering Jamie's comments about the chips, cheese and massive TV) but all kinds of stuff and offers of decorating, gardening, etc, etc.  It's fantastic that loads of people have rallied around.  Money will be tight though, (really tight) which is why this has been an interesting challenge for me.  But I've not had an offer for food.  My family and friends are pretty supportive though so I doubt any of them will turn up empty handed but how many people are as lucky as me?

A friend of mine made me think.  He came to see me many years ago, out of the blue and admitted he was homeless.  I was so angry with him for not calling me for help.  We'd lost touch, he'd been sleeping on friend's couches for months.  What had happened was he'd fallen out with his parents over his fiance, then he'd split up with his fiance, lost his flat and loads of friends with the end of the relationship.  At the same time he'd lost his job and bam!  An intelligent, attractive, qualified and charming man was homeless.  By the time he was telling me this, he'd got another job and had lined up somewhere to live but it had been a tough time.  He'd not told me out of a sense of pride.

Imagine going through that with a family?  I can't.  I've been lucky never to go to bed hungry.  Some people do genuinely start and end the day hungry, even in the UK.

We all forget sometimes how close we are to homelessness or poverty.  It's just life dealing us a couple of major blows at once.  It's not as impossible or unlikely as you might think.  We all might be on the edge of a precipice, in reality, what keeps any of us from tipping over the edge?

So I hope my posts this week don't come across as patronising and it's something I'm going to think more about towards the end of the week.

Anyway, on with what I've been eating.

The lasagne from last night was a huge hit with the 3 year old.  He kept saying he was done, I'd move to take his plate away but he'd return for seconds, then thirds until it was all gone (and he had as much as me).  What's more I've got some leftovers for lunch today and tomorrow.  Great for reheating at work and I had two slightly jealous "that smells lovely" comments.  I'm never 100% convinced about reheated pasta in the microwave but somehow at work when hungry, it's a little touch of home and so comforting and obviously attracting the envy of my colleagues.  So that one lasagne will have fed 3 adult portions and a toddler.  Not bad.

In the evening, I raided my freezer for the sourdough, bit poncy I know, some bacon which was frozen at the end of life and my intention was to make some soup.

This probably isn't a regular occurrence in everyone's life but the joy of sharing a workplace with foodies is one of my friends has had a glut of vegetables and had a beetroot going begging so my soup is pretty vibrant!

Obviously bacon isn't going to convince anyone of health benefits but better than a bacon sarnie and soup is a great way to fill up and squeeze vegetables into everyone's diets.  My original intention was to raid the fridge and freezer to make an impromptu concoction of what I had in but this turned out to be a 'proper recipe' and here it is...



Beetroot and Bacon Soup - Serves 2 adults

Ingredients

2 small or 1 large onion
1 carrot
90g, 3oz Bacon, chopped up
220g, 8oz Peeled and chopped beetroot
A couple of sprigs of Lemon thyme (optional)
or use herbs of your choice if you have any
1 tbsp Oil (I used olive oil)
350ml, 12 fl oz hot stock or water

Method

Chop the carrot, onion and peeled beetroot into chunks, put in a baking dish and drizzle with oil and add the thyme if using.  Put in the oven at approx 170oC / 350F for about 40 minutes or until softening and browned at the edges.  To save money, put this in the oven at the same time as you're cooking something else.

Chop up the bacon, fry gently in a dry pan.  Once cooked, add the roasted vegetables and the stock.  Bring to the boil.  Once boiling take off the heat and blend.

Sprinkle with more fresh lemon thyme if desired.

A top tip is if you have, say, half a loaf of nice bread like I had, wrap in foil and put in the oven at 170oC / 350F for 15 minutes or so or until warm through.  This remelts the starch and makes the bread taste fresh from the oven.  Something as humble as bread, warm from the oven is transformed.

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Were Jamie Oliver's comments patronising? Day two of no food shopping

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I posted yesterday about Jamie Oliver's comments about poverty and food.  Although this seems to be courting controversy I do see his point.  I've always thought of myself as a pretty thrifty cook but for the rest of this week, despite thinking I desperately needed to do some food shopping, I'm just going to eat what I have in the house.

Having had more time to think about Jamie's comments.  Do I think they were patronising?  Perhaps a little but I do think it's something that needs to be said.  Junk foods are cheap but you can still cook deliciously and cheaply from scratch.  In traditional cultures across Europe, people did that (including the UK) but it does take some knowledge and experience.  Irrespective of Jamie's comments, it's not only the UK where that knowledge is being lost and it's harming our waistlines, our health and we're losing the joy of food.

For me though, thrifty cooking and joy need to be brought back together.  There are still places in the country where country fairs judge the best jams and chutneys.  These things were once made because there was no alternative available and to make use of the autumn glut and there are still people out there who take pride in these things.  We forget that there is a joy and a pride in food, irrespective of how humble it's origins.

Perhaps I would have liked it more if he talked about respect for food irrespective of your pay or upbringing rather than the size of a person's television but the point is no less valid.



He mentioned how cheap a mussel and pasta dish is, which is true, I've made something similar in the past myself but not many people have mussels in their shopping basket.  Perhaps they should but I suspect few know where to start.  The fact is though with a bit of knowledge you can make a meal out of lentils, eggs, bread, pasta, any of these things which might seem basic or boring and sometimes necessity shakes us out of our autopilot rut.  It doesn't have to be fancy to taste great.


I've noticed already that I'm getting more organised.  Not just for this week but for the coming weeks.

Yesterday I was thinking I needed more milk so I was going to give myself a free pass (after all it's for my son) then remembered I had a bottle in the freezer.  So while we were finishing the bottle in the fridge, I've taken that out to defrost.  One tick to me!


Last night I picked some gorgeous (and free) blackberries.  Every year I intend to pick them and I don't always get around to it.  Five minutes from my house and ten minutes picking later I had 350g of blackberries.  I've put them in the freezer (they don't last long when they're wild) and I'm intending to make bramble jelly at a later date when I've picked some more but I could just have easily made a crumble or a pie.  A similar amount from a supermarket would have cost me around �3.

I don't always eat sourdough.  Much as I would like to, it's not all that practical.  I have got into the habit though of buying a reasonable wholemeal sliced loaf and keeping it in my kitchen freezer; toasting from frozen.  I've found by doing this I get through half of the bread I used to because I'm throwing far less away.  So my son and I had some toast for breakfast and he also had some cereal.



Lunch will be leftover cold sausages and coleslaw from the previous night.  Nutritional rating 7 out of 10, free food rating 9 out of 10.  It would have gone in the bin otherwise.



For tea I've got a vegetarian lasagne sauce bubbling away.  I've chosen to do it in my slow cooker because today is my day off with my son and it means I can give him some attention and don't need to be tied to the hob.  I didn't have any green lentils (I know, I was shocked!  It's not like me to run out.  I only had red ones) so I've used a tin of borlotti beans and some of a free marrow I was given yesterday by someone who has a glut.  I used some peppers I cut up and froze last week because they were getting towards the end of their life.  Frozen peppers are great if you're cooking them as it doesn't matter if they soften. I'll make it more interesting with some pesto and fresh herbs from my garden (most of which cost around �1-2 to buy but have kept me in herbs all summer.)  Once it's ready I will layer it up with lasagne sheets (value ones are fine) and a simple white sauce, top with cheese and bake.  Using a stronger cheese means you can use less of it which is great for cost and nutrition.

Using pulses in a vegetarian lasagne makes it much more substantial and filling.  Nutrition rating 8 out of 10, yes there are the refined carbs in the pasta and saturated fat in the cheese but in lasagne you will find you use far less pasta than if you were making a plated pasta dish and the sauce in this vegetarian lasagne is full of vegetables and pulses.  Free food rating, 6 out of 10 because of the frozen peppers and free marrow.

So how is it going?  Surprisingly well.  I've found I've not missed anything yet which is a bit of a shock considering I was looking in my fridge thinking it was empty.  I'm also eating reasonably healthily which was a surprise considering how little fresh fruit and vegetables are in the house.  As I took the milk out of my freezer yesterday it did make me think that I have piles of leftover meals in my freezer and yet so often think I've got nothing to take to work for lunch!  Inevitably at some point I then have a freezer clear out and the carefully retained meals go in the bin after all.  So although no doubt my cupboards and freezer will need restocking after this week, they also are yielding more than I expected.  I will keep you posted!

But does this mean I will be shopping at markets instead of supermarkets?  No.  I work on market day so I can't.  Does it mean I will be buying 10 mange tout?  No, I'm not much of a fan and I'd rather eat veg grown in the UK and mange tout rarely are.  Does it mean I'm challenging my food costs and waste?  Absolutely.

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