Recipe Pack

The Progressio Recipe Pack This recipe pack is aimed to offer guidance to all Progressio Live Below the Line Participants throughout their campaign. More recipes will be available via our social media channels, so follow us on: Facebook (@ProgressioUK) Twitter (@Progressio) & Instagram (@progressiouk) for other ideas! Most importantly register for the challenge here: www.livebelowtheline.com/uk/partner/progressio (It s quick and completely free!) Remember that the challenge is more interesting, varied and much easier if you involve your friends, family, housemates or work colleagues and cook/plan your meals together! So make sure you tell everyone about this challenge and form a team with your friends! Sign up now! www.livebelowtheline.com/uk/partner/progressio

Breakfast Ideas 80g raisins 100g flour Pinch of salt Half a tsp sugar Raisin Pancakes - 8 pence per serving Serves 2 Mix all the ingredients together with enough water to make a thick batter. Heat a frying pan and add some oil. When the oil is hot, drop spoonfuls of raisiny batter into the pan and cook over a low heat until set, flip over and cook the other side. Porridge with Banana and Cinnamon 50g rolled oats 125ml boiling water 1/2 banana tspn cinnamon Place 50g of rolled oats in a bowl and pour 125ml of boiling water over them. Place in the microwave for 3-4 mins. Slice half a banana and sprinkle a teaspoon of cinnamon over the top (you could use brown sugar is you prefer).

Breakfast Ideas 1 slice bread, 47p loaf, assume 22 slices 2p. 2 tsps oil, veg oil 1.25/litre 1p Generous pinch of cinnamon each side Asda TRS 49p/100g 0.5p tsp sugar, 88p/kg 0.5p Cinnamon Toast - 4p a slice. Sprinkle a tsp of oil on each side of a slice of bread and rub it in. Then sprinkle half a tsp of sugar and a generous pinch cinnamon and pressed it in, flipped over the bread and repeated the oil/sugar/cinnamon. Toast for 2-3 minutes. You can try with other spices - Ginger, Mixed Spice, Nutmeg. Carrot & Sultana Loaf 9p per serving 100g carrots, grated Asda 2kg/ 1.18, 6p 50g raisins, 500g/84p, 8p 250g flour, 45p/1.5kg, 3p 7g yeast, 28p/2x7g sachets, 14p 160-180ml warm water (If you can afford to get a little tub of yeast rather than 2 sachets, do that as it is a quarter of the price) You can use any type of flour here, as long as it has gluten in it. Bread flour will give a higher rise and a springier finish, cheapy flour gives a perfectly fine loaf. Bung everything in a bowl and mix until you get a soft dough. The water is variable as flours vary, some need more, some less, you are aiming at a fairly soft mix, this gives the yeast a chance to do its job. Give it a good knead for 5 minutes or so, by hand or machine. Cover and leave to rise for half an hour in a warm place. Knock it back by giving it a good bashing and put in a well greased loaf tin, a small one, about 1lb. Cover again, and leave for another half an hour. During the last 10 minutes, pre-heat the oven to 180C and cook for, yes, half an hour. The bottom should sound hollow, if it doesn t, pop it back in the oven for a few minutes, You can leave it out of the tin at this point. Variations: Or how about some orange or lemon zest and juice. You could add some spice, maybe some ginger, or mixed spice, cinnamon or a bit of nutmeg. You could replace the carrots and raisins with courgette and apple, or sweet potato and sultanas.

Lunch Ideas Lentil Soup At 16p a serving, you can have a big bowl. 70g onion, chopped 100g carrots, scrubbed and chopped (no need to peel) 250g red lentils 1 tbsp oil (Makes 4 portions) Sauté the onion and carrots in the oil until soft. Add the red lentils and a litre of water. Simmer for 20 minutes. Whizz with a stick blender or in a liquidiser, or leave as it is. Add more water if the soup is thicker than you would like. Add garlic if you think the soup needs more flavour! Rosti - 33p per portion Rosti is a delicious lunch, but if you are not at home at lunch time, you could whizz up the ingredients into a warming soup instead and take it with you in a flask. 80g bacon 400g onion, chopped 90g carrots, grated, no need to peel 300g potatoes, grated, can leave the peel on if you like 100g peas (Makes 2 portions) Combine all the vegetables, except the peas, in a bowl. Season and mix very well. Heat a pan with some oil in it. Put all the mixture in, cover with a lid and cook very slowly until a thick golden crust has formed. Put a plate on top of the pan and using a tea-towel or oven gloves to protect your hands, flip the pan over so the rosti is on the plate, crust side up. Slide back into the pan and continue cooking until the second side is done and the potato is soft and cooked. Meanwhile, grill the bacon to how you like it, and cook the peas Serve with the bacon, peas and ketchup on the side. Variations: You could add the bacon into the rosti before cooking. Add any other vegetables you want to, the only base really is potato and onion.

Lunch Ideas Boiled Egg with Soldiers Boil one or two eggs in boiling water, toast two pieces of bread and get dipping! Mushroom and Pea Risotto Third of a 30g jar of Dried porcini mushrooms 1 med onion 2 tbsp oil 25g butter 1 garlic clove, finely chopped 350g arborio rice 125g white wine 1.3 litres of hot veg stock 250g sliced mushrooms 2oog frozen peas 2tbsp chopped parsley Put the dried mushrooms in 100ml water and soak for 30 min, drain saving the juice and chop. Cook onion in 1tbsp of oil and half the butter until soft, add garlic and cook for 1 min, add chopped mushrooms and cook for 2 min, stirring. Add rice and stir over a low heat for 1 min. Then add wine and simmer till evaporated. Add the mushroom juice and stock one ladleful at a time and stir. Make sure the ladleful as evaporated before adding the next. Frequently stir cooking for 12 min. In another pan with the rest of oil and butter cook the sliced mushrooms till tender, add to risotto with the peas, continue cooking, add the stock until rice is soft and creamy, stir in parsley. (Source: http://clairesyummyrecipes.blogspot.co.uk/2011/05/)mushroom-pea-risotto.html Hearty Red Lentil Stew 2 tablespoons vegetable oil 10c 1 onion, peeled & diced 30c 1 large carrot, diced into chunks 24c 2 ribs celery, diced onto chunks 24c 1 can tomatoes (400g / 14oz) 75c 150g red lentils 66c (serves 3-4) Heat oil in a medium saucepan and cook onion covered on a medium low heat until the onion is soft. Add remaining ingredients except for the lentils and 1 1/2cups water. Simmer until the veg are tender about 45mins. Add lentils and simmer for a further 10 minutes or until lentils are just cooked through but not mushy. Taste and season and serve with steamed rice. (Source: http://thestonesoup.com/blog/2010/07/how-to-eat-for-2-a-day-without-resorting-to-battery-hen-eggs/)

Evening Meal Ideas Bacon & Sweetcorn Pie, mash and peas, 32p a serving This version costs just 32p a serving, including all sides. 70g cooking bacon, chopped small, about 1.64/kg. Asda 81p/500g 11p 50g onion, chopped, Asda SP 98p/kg, 2p 50g sweetcorn, Asda SP 98p/kg, 5p 100g and 15g self raising flour, 45p/1.5kg, 3p 50ml and 5ml vegetable oil, 1.50/litre, 16p Served with 400g potatoes, cooked and mashed, Asda SP 1.18/2.5kg, 19p 160g peas, Asda SP 98p/kg (serves 2) Sauté the onion in the 5ml of oil until soft. Mix the 15g flour with 100ml water and add to the pan. Stir around until thickened. Season, but be light handed with the salt as you will be adding the bacon. Stir in the chopped bacon and sweetcorn. Leave to cool a little. Make the pastry. Put the 50ml oil and 100g flour in a bowl and add about 50ml water bit by bit until you have a soft dough. Roll out half of the pastry and use to line a flan dish etc big enough for two portions. Pile in the filling mixture and top with the remaining pastry. Bake the pie at 180C/160 fan/gas 4 for about 30 minutes until golden Meanwhile cook and mash the potatoes and cook the peas. Serve with the mashed potatoes and peas. If you have some, gravy would go well with this.

Evening Meal Ideas Sweetcorn fritters, wedges & peas, 30p a serving Simple little fritters, very quick and easy, and at 30p a serving, a very cheap meal 175g sweetcorn 50g self raising flour 50ml vegetable oil 400g potatoes 160g peas (2 servings) First of all make some oven wedges. Scrub the potatoes and cut them into wedges. Toss them with some oil, salt and pepper. Put them in a medium oven and roast for about half an hour. You could microwave them until semi cooked to cut this time down, and give them a good shake to rough up the edges a bit to get crispier wedges. Put the sweetcorn and flour in a bowl and add enough water to make a thick batter. Heat the oil in a frying pan and drop spoonfuls of corny batter into the pan. Cook until set and golden on one side, flip over and cook the other side. Cook the peas. Serve with the oven wedges and peas. Variations: You could put the peas in the batter and serve the sweetcorn as the side vegetable

Evening Meal Ideas

Fancy a snack? Frozen bananas need to be whirled with just a bit of yogurt to transform into a sweet frozen delight. INGREDIENTS 3 large bananas 1/2 cup sugar, preferably instant-dissolving 1/2 teaspoon ground cinnamon 1/2 cup nonfat plain yogurt, or buttermilk 1 tablespoon lemon juice PREPARATION Line a baking sheet with wax paper. Peel and slice bananas into 1/4-inch-thick rounds. Spread the rounds on the baking sheet, cover with more wax paper and freeze until solid, 1 1/2 to 2 hours. Combine the frozen bananas, sugar and cinnamon in a food processor and pulse until coarsely chopped. Combine yogurt (or buttermilk) and lemon juice; with the machine running, gradually pour the mixture through the feed tube. Process until smooth and creamy, scraping down the sides of the workbowl once or twice. (The frozen yogurt should be firm enough to be served directly from the food processor, but if it is a little soft, let it harden in the freezer for about 30 minutes.) Source: http://www.eatingwell.com/recipes/banana_frozen_yogurt.html Fruit Scones - 4p per scone 270g self raising flour 50g sugar 100ml vegetable oil 100ml water 120g raisins 40g spread to serve Make them once during the week, and eat them any time you fancy, I made half as large scones, and the other half of the mixture as small ones. Divide up the dough into however many you would like Mix the flour and sugar. Stir in the raisins. Add the oil and water and mix to form a soft dough. Turn out onto the worktop and pat gently to a square shape about 2cm thick. At this point you can either cut the scones into lots of little ones (about 12), or fewer big ones (about 6). If you are making small ones, scoop all the scraps up after cutting out, squidge it together and cut out more, to use up all the dough Whichever you do, place your scones on a greased baking tray and bake at 220C/200C fan/gas 7 for 12 minutes for diddy ones and 20 minutes for my huge ones. Brush them with milk and sprinkle sugar on top before baking for a crunchy finish. Variations: Add cinnamon or mixed spice, or make cheesey ones by leaving out the sugar and raisins and adding 100g grated strong cheese instead.

Where are these recipes sourced from? This booklet was produced in partnership with LBLUK and Lesley Cooper, whose online blogs - found online at www.thriftylesley.com - aim to enable individuals to cook nutritious meals for less, and make huge annual savings on their food expenditure. Lesley s online blog features a number of additional useful recipes (not featured in this pack) which can be used throughout the Live Below the Line campaign week. View some of these online here: www.thriftylesley.com/recipes-nutrition And a number of different meal plans with more affordable recipe ideas: www.thriftylesley.com/meal-plans You can also read about Lesley s experience of taking on the Live Below the Line challenge in 2014. See how her approach to the challenge altered during the week, based on her experiences take a look! http://www.thriftylesley.com/lbluk-2014/ http://www.thriftylesley.com/lbluk-2014-day-one-successes-and-failures/ http://www.thriftylesley.com/lbluk-2014-day-2-really-want-cup-tea/ This is also a useful link to healthy 1 eating: http://www.bbc.co.uk/news/business-22263706