Tasty, tangy kale side dish

I’m not a big fan of kale unless its in a smoothie so I can’t see or taste it. This recipe is the nicest way to use kale that I have found – I was inspired by capers ready to go off in the fridge so you know its awesome

Kale with lemon, garlic and capers (the berries not comic heist films) – tangy!

Packed mup of chopped kale

Tbsp of rough chopped capers

Tbsp lemon juice (or more if you’re MAD)

Cold pressed olive or rapeseed oil

Clove of garlic, sliced

 

Oil an garlic in the pan please! Low heat for 3 minutes. Add the kale and cook covered for 5 mins, tossing (hehe) half way through. 

Add the capers and heat through (2 mins) then toss (hehe) through the lemon juice just before serving.

 

I suggest serving with chips but I have chips with everything.

 

 

 

 

 

 

 

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Big veg*n appetite on a budget

As a Care Assistant with a big hungry mouth, I have little time to prep meals but still need to stay on a budget so I can’t just hit the local Chinese every night! This wee blog post is a really basic meal plan so don’t expect anything too exciting – the main parameters are cheap and easy, just like me!

The total cost for the week was £17.17 and I had a decent amount of stuff left over so this could be reduced. You could also reduce the cost more if you were more repetitive! A real life estimate for this would be £15, assuming a basic store cupboard and some bulk buying.

  • Feel free to mix up meals
  • ‘greens’ means kale or spinach or similar
  • Ingredients in brackets are optional
  • I’ve assumed you’re taking lunch to work 5 days a week
  • I’ve not made assumptions about your store cupboard so add oil, spices etc. where you like (if available)
  • There is a shopping list below as well as some basic recipes

 

Day one

Green thickie (recipe below)

1 apple, 1 banana and a Sandwich: 2 slices wholemeal bread, 1 grated carrot, romain lettuce, 2 tbsp hummus

250g wholemeal pasta with half of the pasta sauce recipe

 

Day two

2 slices of toast with 2 tbsps peanut butter and 2 apples

2 bananas, an apple and a PB&J sandwich

450g oven chips wrapped in romaine lettuce (with hummus or other sauce)

 

Day three

Green thickie

2 apples and a triple decker sandwich: sliced tomato, romaine lettuce, hummus

The rest of the pasta and sauce

 

Day four

Green thickie

1 banana and an apple and PB sandwich: 2 slices of bread, 1 or 2 sliced apples and 2 tbsps peanut butter

Curried vegetables (recipe below) and 200g chips

 

Day five

2 slices of toast with jam, a banana and an apple

1 apple, 1 banana and a Sandwich: 2 slices wholemeal bread, 1 grated carrot, romaine lettuce, 2 tbsp hummus

Vegetable stew and toast/bread

 

Day six

Green thickie

Baked potatoes with beans + an apple

Curried vegetables (recipe below) and 200g chips

 

Day seven

2 slices of toast and jam with an apple and banana

Roast 2 potatoes, 2 carrots and an onion and serve with (gravy) if you have it

The last of the veggie stew and toast/bread

 

Maybe a bit boring or repetitive in parts but cheap and (fairly) nutritious! There’s even CHIPS for vegan’s sake!!

 

RECIPES

Green thickie

3 bananas

2 handfuls of greens

water

(other fruit)

Stick the ingredients in the blender and add water to get your favored consistency

 

Veggie stew

2 potatoes, diced

3 carrots, diced

1 large onion, diced

(vegetable stock)

Saute the onion in a little veg stock or water in a large pan for 5 minutes. Add 1 litre of hot stock or boiling water (think kettle..) and the other veggies and then cover and simmer for 30-40 minutes until everything is cooked and tender and such. Eat half, refrigerate half.

 

Curried vegetables

1 potato, diced

1 carrot, diced

1 medium onion, diced

1 tbsp curry powder

(veggie stock)

Saute the veg and curry powder in a large pot with a little veg stock/water. Add a cup of stock at a time, stirring occasionally, until the vegetables are tender (around 20/30 minutes).

Pasta Sauce

1 large or 2 medium onions, diced

200g mushrooms, diced

4-500g jar pasta sauce

Saute the onion and mushrooms in a little water for 10/15 minutes until softened. Add the sauce and cook gently for a further 10 minutes (add some water if required). Eat half, refrigerate half.

 

SHOPPING LIST

17 items: £17.17 at Sainsbury’s
1x Reduced Sugar & Salt Baked Beans in Tomato Sauce (420g) 35p
1x Basics Strawberry Jam (454g) 30p
1x Basics Crunchy Peanut Butter (340g) 65p
1x Pasta Sauce – Tomato & Chilli (500g) 95p
1x Medium Curry Powder (80g) £1.00
1x Medium Sliced Wholemeal Bread (800g) 45p
6x Large Onions (Approx 225g) 94.5p
20x Fairtrade Bananas Loose (Approx 175g) £2.38
8x Baking Potatoes Loose (Approx 217g) £1.74
2x Tomatoes Loose (Approx 90g) 36p
1x Romaine Lettuce Hearts (2) 80p
1x Basics Mushrooms (400g) 85p
1x Basics Carrots (1Kg) 50p
4x Basics Apples (4) £3.20
1x Wholewheat Fusilli (1Kg) £1.20
1x Basics Houmous (200g) 85p
1x Basics Chips (900g) 65p