FABULOUSLY FRUGAL from 67GOINGON50: THE cookbook for a cost of living crisis

THE BRAND NEW COOKBOOK FOR A COST OF LIVING CRISIS & SCARY TIMES

TITLE:  'FABULOUSLY FRUGAL from 67goingon50' 

 

Not just a mouthwatering, sassy budget recipes, also a pathway to better health & graceful ageing whatever your years or income.

AUTHOR: BONITA LEE

PUBLISHER: Apple Books (Digital Only; print version underway)

PRICE: £5.99 

STORELINK: https://books.apple.com/us/book/fabulously-frugal-from-67goingon50/id6443309798?ls=1 

EARLY COMMENTS: 

• 'I've seen many cookbooks and this is the best yet.  It's beautifully designed.' 
• 'It makes me want dinner. Or lunch.  Or a snack.' 
• 'The author is determined - in a good way - to educate us about healthy budget food and make us want to eat it!'  
• 'The pictures are lovely.' 

HOW TO KEEP SANE DURING ANXIOUS TIMES...

UPDATED 8 AUGUST 2024

SEE: https://67goingon50.blogspot.com/2024/08/keeping-anxiety-at-bay-well-being.html

PENSIONERS' DELIGHT: HAMBURGER SOUP, thrifty, low-fat/cholesterol; easy prep & easily digested

A bowl of this North American classic, cousin of the Beef Stew, lightens the mood on a dark autumn night...

A hearty bowlful of beefy deliciousness:'definitely not namby-pamby kids food' 

(The family recipe for Hamburger soup is here)

This wonderfully robust, satisfying soup was a favourite of a 90+ pensioner the Blogger cooked for.

Though originally a more complex family recipe (see above) this simpler version is still full of flavour, comforting and satisfying.

It is cooked on the stovetop but if you're worried about electricity, double the amounts and freeze half for reheating at a later time. There is also a slow cooker version.

Beef is not normally a frugal meat but beef mince is one of the few foods that has actually fallen in price since we entered the cost of living crisis!

Both Waitrose and M&S still offer 4-500g minced 20%-fat beef at £4.25'ish a packet. 

Other grades of mince cost more but don't be afraid of 20%-fat mince.  In 67's experience so far, the fat that is released is good quality; using 67's method, nearly all of the fat is drained away. The flavour of the beef is excellent and in 67's mind, good value.

Like many American supper dishes, 'Burger' Soup is hearty, simple to make, and reheats well.  There is an element of 'kidult' food here - it's a soupy version of the hamburger - but everyone loves it. 

The soup is a godsend one-pan wonder: you only need some warm bread/buns to go with, and a bowl of cucumber slices, tomato wedges & shredded lettuce with yoghurt mayo (bottom of page) for a terrific and decent value 3 course meal.

If beef is not in your food plan, chicken mince is an even lower-fat/cholesterol alternative but flavours won't be as intense. 

Use fresh carrot & potato if you can, or a mix of potato, sweet potato, parsnips and swede.  The other vegetables can be changed or frozen without affecting its deliciousness; if you can find a bag of frozen diced veg, go for it and adjust quantities accordingly.

Cost: approx £2.50'ish (1/24)

Feeds: 4-6 with sides

Ingreds: 

250gm/8.5oz ground beef
1-2 tsp olive oil 
 
1 small onion, or half a fennel (tough outer leaves removed, inner leaves soaked in a mixture of 9:1 water:vinegar 20 mins; in small dice

1 stick celery, thinly sliced

1 medium carrot in small bite-sized pieces 

1/2 bell pepper, topped, tailed, de-seeded and de-membraned, in small dice 
1 clove garlic, grated (opt))
2 med-large potatoes, in small bite-sized pieces OR one potato & equivalent sweet potato, parsnips and/or swede (about 2 generous cups total)

 

1/2 can tomatoes 
3/4c beef or other broth (granules will be fine)
3/4 tsp tomato paste
1 tsp Worcestershire sauce
1/8 tsp salt 
1/8tsp pepper
1/4 tsp oregano

generous pinch cayenne    

          

After soup base is complete: 

       1/2 can tomato soup 
       1 tsp parsley flakes

       1/2 cup frozen peas 

      

Method:

WALLET-FRIENDLY ALTERNATIVES TO POULTRY: Minced Beef, Pork, Fish

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with money-saving tips and recommendations for products discovered on shopping trips

With many UK poultry farms decimated by Avian 'flu, shoppers have been looking elsewhere for inexpensive protein.

Nothing quite matches chicken for value for money but there are thrifty tasty alternatives:

1. Minced beef - one the few foods that has actually fallen in price during the cost-of-living crisis.  M&S has been selling 500g/17oz packets of beef mince for around £2 for quite a while; Waitrose has now joined the fray.   

Even at the ridiculously low price, many bargain-hunters will hesitate to buy the product because of its relatively fat levels.  But trust 67; the Blogger frequently buys at least one and the freezer is always loaded with individual bagged up portions. 

In the middle of a cost-of-living crisis, anyway, 67 isn't sure we can turn up our noses at beef.  Yes, we want to be vegan/vegetarian if we can but good meat in the right quantities is a prime source of the essential amino acids which bodies cannot survive without. 

And, the truth is, so far, this has been good quality beef.  The fat is clear, it does not smell unpleasant and the flavour and texture are very tasty indeed. 

Cooked properly so that fat renders off but moisture remains, the mince is excellent in burgers, kebabs, meatballs, meatloaves and the delicious Burger Soup posted this week. The key is to find a way to drain away the fat without affecting taste and mouth-feel.  

For burgers, kebabs and meatballs, grill/bake over a cooling rack set in a baking tray so that the meat doesn't stew in its own fats.  Keep the burgers, kebabs & meatballs most with plenty of ketchup/mustard, or dipping sauces or sliced, sightly salted tomatoes to add moisture.   

For a bolognaise-type sauce, break up the meat and fry it over moderate heat until the pink is nearly gone, then pour it into a sieve over a bowl and allow it to drain for at last 5 mins.  The fat and liquid which is released can be thrown away or popped into the freezer so that the fat can be lifted off and the juices used in the recipe.

For a meatloaf, bake as normal but when the meatloaf is done and its juices have been released into the pan, don't let it be re-absorbed.  Carefully pour off the juices into a heatproof bowl; place it in the freezer 10mins; remove the fat and pour the meat juices back over the  meatloaf or incorporate them into a gravy/sauce. 

500gm/17.6  oz mince provides:

•  4-5 decent burgers; more if made into sliders (small burgers).  Sliders are great for families with kids.  Most kids and mums will have only one slider but there should a few leftover for big eaters
• several kebabs,  meatballs, depending on size
• a 10inx12in/30x25cm tray of lasagne or baked pasta bolognaise for 8 people (note: a 3-course lasagne meal will cost a little more than £5)
• 1 meatloaf cooked in a (9x5 in/23x15 cm) loaf tin makes 7-8 decent slices

PORK

Pork is becoming a more popular meat not just because it's increasingly well-priced.  It is also - when properly cooked - almost as healthy as chicken, and beautifully tender.  And, being a 'light/pink' meat, it's a good compromise between poultry (which can get boring) and more expensive, less easily digested beef.   

Pork is also one of the few foods that boost Vitamin D. 

Pork shoulder steaks are a good cut for busy households; it cooks quickly and takes on flavours well.  Though it has more fat than the more expensive pork fillet, it is within reasonable limits.  Even the fatty cuts like ribs can be made healthy by cooking them slowly so the fat is rendered off.

Try:

Sausage & Crispy Potato Hash

Spicy Pork Belly Strips

Pork Escalopes with Pineapple

FISH

Several thrifty family-pleasing recipes are found in 16 delicious recipes for tinned/smoked fish.  67 particularly recommends the wonderful Creamy Tuna Pasta Casserole with Potato Chip Topping.

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This recipe has been adapted by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission