Frugalised chickpea crumble

Made the veganised version of Lesleys chick pea crumble for Weezl's vegan plan in the 80p a day challenge and lovely it was too. (oil was used instead of marg and no cheese)



Chick Pea Crumble
Serves 4


1tbsp rapeseed oil
100g onion, chopped
225g potatoes, scrubbed and sliced
400g tin tomatoes (I rinsed out the can with about 2cm of water, as Lesley said it needed more liquid)
425g tin chickpeas
black pepper
1 tsp garam masala
half a tsp Colmans mustard ( I used 1/2 tsp french mustard, as I've not got any mustard powder)

Crumble
75g plain white flour
25g rolled oats
40g rapeseed oil
25g salted peanuts

Saute the onion, and potatoes for 2 minutes. Stir in the tomatoes. Add the garam masala and mustard. Simmer gently with lid on for 20 minutes until potatoes are soft. Crumble – mix oil into flour and oats and stir in the peanuts, breaking them up a little with the back of a spoon. Stir the chickpeas into the tomato sauce, season with black pepper and salt to taste. Put into a greased ovenproof dish and top with the crumble. Bake at 190C/375F/Gas 5 for about 40-45 minutes

Five a day

Following on from my article below. Weezl commented that it can be done for 18p a day. So I contacted her for details. Here is what she supplied.

Cheapest way to get all five colours:
raisins 20g 1.3p
marrowfats 20g 2.24p
carrot 80g 5.46p
tomato puree double concentrate 30g 5.28p
onion 80g 3.04p

17.46p (current asda prices march 09)

How amazing!
Not that I would just eat 5 a day, I prefer to aim for 9! But at least each portion doesn't have to be expensive, if budgets are tight.

E.A.T. - Middle East

I've not had the best cooking day! I intened on making falafels, tabouleh salad, houmous and flat bread for a middle eastern theme.
I did make falafels, but I added too much liquid and they were sloppy, so I baked them. I made tabouleh salad and added too much lemon, so wasn't brilliant. I then made houmous, which wasn't one of my best, so added some soaked sun dried tomatoes to improve it. I then decided to abandon the flatbread, as the cooking wasn't going well. I did eat what I'd made with a very colourful salad, so thought i'd take a picture anyway, but won't be sharing the recipes this time round. Will come back to the middle east later.

The rest of the falafels went in the freezer for later and the houmous will go in sandwiches or with salad over the next couple of days. We did eat all the tabouleh salad though. Better luck next time.


FREE CANTALOUPE SEED SMOOTHIE!

I just came across this post on a blog I follow and wanted to share. I will try it at a later date when I have a cantaloupe. Of course you have to buy a cantaloupe to enjoy the free smoothie, but as the smoothie is made from the parts that normally get thrown away and water I just had to share this link.
http://bigrawblog.blogspot.com/2010/03/cantaloupe-seed-milk-smoothie.html

A great one for the summer I think!

Enjoy!

TIP OF THE DAY

Use frozen foods. If fresh vegetables tend to rot in your refrigerator before you eat them, stop buying them! Buy frozen vegetables instead. They'll last longer, can be used in a pinch and you can prepare only as much as you need. Frozen vegetables are cheaper and healthier than canned because they're usually frozen fresh and don't require sodium to keep well.

TIP OF THE DAY

If you have to pour agave, molasses, maple, golden syrup or other liquid glues into your glass measuring cup, rinse the cup with cold water first, it will be easier to wash afterwards.

PLANT BASED NUTRITION AND HEALTH

As March is veggie month, I thought I'd tell you about a great book out by Stephen Walsh called Plant Based Nutrition and Health. After reading it a couple of time, I thought i'd post a summary. Please do go ahead and borrow or purchase the book as its very good reading and its will make you understand the summary better. This would also be interesting reading for anyone that wants to improve there nutrition though eating better. This is a summary of what is recommened and a few pitfalls to look out for.

ANTIOXIDANTS:

450 GRAMS DAILY FROM A VARIETY OF BRIGHTLY COLOURED FRUIT &VEGETABLES

230 GRAMS DAILY FROM:

BEETROOT
BERRIES (STRAWBERRIES, BLACKBERRIES, BLUEBERRIES ETC)
CHERRIES
ORANGES
PEPPERS
PLUMS
SWEET POTATOES
TOMATOES

150 GRAMS DAILY FROM:

BROCCOLI
DARK GREEN LEAFY VEGETABLES (SPINACH, KALE ETC)
LUTEIN IN BROCCOLI & DARK GREENS IS BEST ABSORBED WITH SOME FAT (E.G. OLIVE OIL, VEGETABLE MARGARINE ETC)

70 GRAMS DAILY:
CARROTS

HOMOCYSTEINE AND HEALTH

VITAMIN B6, FOLATE (FOLIC ACID) AND VITAMIN B12 ARE NECESSARY TO KEEP HOMOCYSTEINE LEVELS LOW (TO PROTECT THE HEART)

VITAMIN B6 AND FOLATE (FOLIC ACID):
WIDE VARIETY OF VEGETABLES, LEGUMES & WHOLEFOODS (ESPECIALLY DARK GREENS & ORANGES)

VITAMIN B12 (COBALAMIN) AS SUPPLEMENT OR FORTIFIED FOODS:
VITAMIN B12 SUPPLEMENT:
10 MICROGRAMS DAILY OR
2000 MICROGRAMS ONCE PER WEEK
SUPPLEMENT MUST BE CHEWED THOROUGHLY
VITAMIN B12 FORTIFIED FOODS:
3 MICROGRAMS PER DAY

BALANCING CALCIUM

CALCIUM BALANCE IS AFFFECTED BY POTASSIUM AND SODIUM INTAKES
AIM: HIGH POTASSIUM AND LOW SODIUM
POTASSIUM: FRUIT, VEGETABLES AND LEGUMES (ESPECIALLY BANANAS & POTATOES)
SODIUM INTAKE: 1-1.5 GRAMS DAILY IS IDEAL (MAXIMUM: 2 GRAMS DAILY)
SALT = SODIUM CHLORIDE (1 GRAM SODIUM = 2.5 GRAMS SALT)
SALT INTAKE: 2.5 – 3.75 GRAMS DAILY IS IDEAL (MAXIMUM: 5 GRAMS DAILY)
USE LOW SODIUM SALT (1/3 SODIUM OF STANDARD SALT)

CALCIUM INTAKE:
AIM: 700-1500 MILLIGRAMS DAILY
500-1000 MILLIGRAMS FROM CALCIUM RICH FOODS, FORTIFIED FOODS OR SUPPLEMENTS
200-500 MILLIGRAMS FROM OTHER FOODS
MORE THAN 1500 MILLIGRAMS DAILY REDUCES ABSORPTION OF OTHER MINERALS (ESPECIALLY ZINC)
GOOD SOURCES OF CALCIUM:
KALE & SPRING GREENS 150 MG PER 100 G (RAW)
BROCCOLI 50 MG PER 100 G (RAW)
ORANGES 40 MG PER 100 G
ALMONDS 250 MG PER 100G
FORTIFIED FOODS
E.G. SOYA MILK (40–140 MG PER 100 ML, TYPICALLY 120)
TOFU - VARIABLE

CALCIUM IN SPINACH & TAHINI IS POORLY ABSORBED

VITAMIN K:
100 GRAMS DAILY OF BROCCOLI OR GREEN LEAFY VEGETABLES
BEST ABSORBED WITH SOME VEGETABLE OIL / SOYA MARGARINE

FATS FOR HEALTH

FATS: 20-30 % OF TOTAL CALORIE INTAKE
1-2 % AS OMEGA 3 (INCLUDES ALPHA-LINOLENIC ACID)
3-6% AS OMEGA 6 (INCLUDES LINOLEIC ACID)
BEST RATIO OF OMEGA 6: OMEGA 3 IS 3:1

TRANS FATTY ACIDS ARE HARMFUL (FOUND IN HYDROGENATED VEGETABLE OIL/FAT)

GOOD OMEGA 3 INTAKE AND LOW OMEGA 6: OMEGA 3 RATIO PROTECTS AGAINST HEART DISEASE
HIGH OMEGA 6 COUNTERACTS ACTION OF OMEGA 3

BEST SOURCES OF FATS:
(1) UNREFINED EXTRA-VIRGIN OLIVE OIL
(2) RAPESEED (CANOLA) OIL

NUTS – 30 GRAMS DAILY (ESPECIALLY ROASTED CASHEWS, ALMONDS, MACADAMIA NUTS & HAZELNUTS)

SELENIUM – 2 BRAZIL NUTS DAILY

OMEGA 3:

(1) FLAXSEEDS (LINSEEDS)
(2) RAPESEED OIL
(3) HEMPSEEDS

GROUND FLAXSEED: 1 ½ TABLESPOONS PER DAY OR
FLAXSEED OIL: 1 TEASPOON PER DAY OR
RAPESEED OIL: 1 ½ TABLESPOONS PER DAY OR
HEMPSEED: 5 TABLESPOONS PER DAY OR
HEMPSEED OIL: 1 TABLESPOON PER DAY
(EACH ALTERNATIVE IS APPROX. 200 CALORIES)

LIMIT INTAKE OF OMEGA 6:
HIGH OMEGA 6 IN SOYA OIL, SUNFLOWER OIL, SAFFLOWER OIL, CORN OIL, SOYA MARGARINE, SUNFLOWER SEEDS, SESAME SEEDS & WALNUTS

MODERATE SOYA MILK (250-500 MILLILITRES DAILY) AND TOFU IS ACCETABLE:
SOYA PROTEIN: 20 GRAMS MAXIMUM PER DAY
250 MILLILITRES (ONE CUP) OF SOYA MILK = 8 GRAMS OF SOYA PROTEIN
100 GRAMS OF TOFU = 10 GRAMS OF SOYA PROTEIN

NATURAL IMPERFECTIONS
VITAMIN D (D2)

VITAMIN D IMPROVES CALCIUM ABSORPTION

SEASONAL SUNLIGHT:
WHEN THE SUN IS 40 DEGREES OR MORE ABOVE THE HORIZON (YOUR SHADOW SHOULD NOT BE MUCH LONGER THAN YOU ARE) (TYPICALLY APRIL – SEPTEMBER) THEN 20 MINUTES DAILY OF EXPOSED HANDS AND FACE (WITHOUT SUNBLOCK) IS ADEQUATE (20 MINS = 10 MICROGRAMS VITAMIN D). FOR MORE THAN 20 MINUTES OF EXPOSURE USE SUNBLOCK.

OTHER TIMES:
SUPPLEMENT / FORTIFIED FOODS: 10 – 25 MICROGRAMS DAILY (MAXIMUM 50 MICROGRAMS DAILY)
FORTIFIED FOODS E.G. SOYA MILK & SOYA MARGARINE

IODINE

150 MICROGRAMS OF IODINE DAILY
1 GRAM OF KELP (KOMBU) = 3000 MICROGRAMS OF IODINE
15-30 GRAMS OF KELP (KOMBU) SPREAD OVER A YEAR IN SMALL AMOUNTS
(= 0.29 – 0.58 GRAMS OF KELP (KOMBU) PER WEEK)

SUPPLEMENT ALTERNATIVE: 150 MICROGRAMS OF IODINE PER DAY

SELENIUM

70-210 MICROGRAMS DAILY
BRAZIL NUTS: 20 MICROGRAMS OF SELENIUM PER GRAM
2 BRAZIL NUTS (APPROX 5 GRAMS) DAILY SUPPLY 100 MICROGRAMS OF SELENIUM
SUPPLEMENT ALTERNATIVE: 100 MICROGRAMS OF SELENIUM (SELENIUM METHIONINE) DAILY

UNNECESSARY FEARS
PROTEIN

LEGUMES (PEAS, BEANS & LENTILS), GRAINS (E.G. WHOLEWHEAT), POTATOES & NUTS

IRON

POTATOES, WHOLE WHEAT, OATS, SOYA BEANS, LENTILS, & BERRIES
VITAMIN C AT THE SAME MEAL IMPROVES IRON ABSORPTION
VITAMIN C RICH FOODS INCLUDE: PEPPERS, BROCCOLI, DARK GREEN LEAFY VEGETABLES, CAULIFLOWER, ORANGES & ORANGE JUICE

EXCESSIVE CALCIUM INTAKE INHIBITS IRON ABSORPTION:
LIMIT (FORTIFIED) SOYA MILK TO 500 MILLILITRES DAILY
TAKE ANY CALCIUM SUPPLEMENT AT NON-MEAL TIMES

ZINC

9.5 MILLIGRAMS (MALES) AND 7 MILLIGRAMS (FEMALES) DAILY
WHOLEGRAIN BREAD, WHOLE WHEAT, OATS, CASHEWS, ALMONDS, PEANUTS, PUMPKIN SEEDS, SOYA BEANS, MUNG BEANS (COOKED & SPROUTED), LENTILS (COOKED & SPROUTED), BROCCOLI, PEAS, GREEN LEAFY VEGETABLES & OKRA

VITAMIN C SLIGHTLY IMPROVES ZINC ABSORPTION (VITAMIN C RICH FOODS WITH MEAL)
HIGH CALCIUM AND HIGH PHYTATES STRONGLY INHIBIT ZINC ABSORPTION
TAKE ANY CALCIUM SUPPLEMENT AT NON-MEAL TIMES
PHYTATES INHIBIT ZINC ABSORPTION
UNREFINED SEEDS ARE HIGH IN ZINC AND PHYTATES
SOAKING GRAINS, PULSES AND SEEDS HAS A MODERATE EFFECT ON REDUCING PHYTATE LEVELS
SPROUTING SEEDS REDUCES PHYTATE LEVELS
PROCESSING HIGH PHYTATE FOODS REDUCES PHYTATE CONTENT

Tangy bean pate

I made this recipe based on this one from weezls blog, with a few slight changes from the original as I wanted to add the oil in at the end to not lose the omega 3's contained in the oil, but I found it a soft enough pate without, so opted for adding ground flax seeds for my omega 3 component.

1 can low sodium baked beans in tomato sauce
1/2 tspn chilli powder
1 tspn garlic granules
1/2 tbsp french mustard
1/2 tbsp lemon juice
1 slice seeded granary bread (weighed 47g)
ground black pepper (I shook the container twice - is that 2 dashes!)
1 tbsp ground flax seeds

Break up bread into small pieces and put all ingredients except flax seeds together in a saucepan and simmer for six mins stirring occasionally to help break up the bread and beans. Then mash until smooth. Leave until cool and then stir in the ground flax seeds. Enjoy

I enjoyed this in a granary sandwich with lettace, grated carrot, sprouted pulses and pickled beetroot. Very nice, but woundn't not of been enought without the extras with the pate. I could of easily eaten more. This would also be good warm on toast or jacket potatoes. If I served it this way, I would add the ground flax seed on serving.

How to remove pesticides

Thought this may be of interest if you don't buy organic food. A way to wash away the pesticides using just lemon juice and vinegar.

http://www.naturalnews.com/028277_pesticides_fresh_produce.html

TIP OF THE DAY

One for the summer.........
Take a bucket into the shower with you to catch some water and use the water for the garden.

Costs of getting your 5 a day

When discussing the 5 A DAY campaign with people, I get the feeling that they think its too expensive and difficult to achieve. Of course this suprises me, as I eat way over 5 a day. It can be expensive if you eat out of season or organic. I am all for organic and buy quite a few things organic, but this article is to show you can eat your 5 a day easily even if on a budget. See earlier post for more info too.

Why not have a glass of orange or apple juice with your breakfast which you add some dried raisins to. A apple or banana for a snack. Then add some pickled beetroot, grated carrot and lettace to your lunchtime sandwich. Then have some frozen vegetables with your evening meal and if you include pulses too, they count as well. Followed by some canned fruit such as pineapple. Of course if you manage to forage any fruit or greens, that would be free!
All the items mentioned can be supermarket own brands, to keep the costs down. See its easy and cheap too! I've just had a quick look on mysupermarket.com and apples are 11p each, bananas are about 16p each, 150ml or apple or orange juice is 9p, 2 canned pineapple slices would be about 2p!

Tips to get 5 A DAY on a budget.
Foraging for free food such as blackberries in autumn.
Buy fruit and vegetables loose rather than pre-packaged. Loose fruit and veg can be as little has half the price.
Look for supermarket deals on fruit and vegetables, such as buy one get one free offers.
Fruit and vegetables are usually cheaper if they're in season.
Fruit and vegetables are often cheaper at your local market.
Replace your morning or afternoon snack with a piece of fruit. A banana or an apple costs around 11-20p at the supermarket, about half the price of most chocolate bars or packets of crisps. The savings add up and so do the health benefits.
Don’t throw away vegetables that are about to go out of date. Use them in stews, soups and casseroles, which you can freeze and eat another time.
Stock up on canned fruit and vegetables. They count towards your 5 A DAY and won’t go off, so you can buy them in bulk. Buy those canned without added salt or sugar. Supermarket own-brand varieties are usually the cheapest.
Look for good deals on frozen and dried fruit and veg, such as frozen peas and dried pulses and beans. They are often cheaper than fresh varieties.
Swap ready meals for homemade alternatives. Vegetables in dishes such as stews, bakes, casseroles and curries count towards your 5 A DAY, and cooking these dishes yourself is cheaper than buying them ready-made.
Cook in bulk and freeze portions to eat another time.

TIP OF THE DAY

When putting net curtains on a metal rod or wire, slip a small plastic such as a cut down bread bag over the metal end first so that it doesn't snag the curtain and it will also go on much easier.