Feed A Family For A Fiver

This Week's Recipe - Cheese and Broccoli Pasta Bake

Ingredients

• 200g penne pasta

• 280g frozen broccoli

• 25g butter

• 25g plain flour

• 300g milk

• 1tsp wholegrain mustard (optional)

• 140g grated cheese

• Salt

• Pepper

 

Method

• Cook the pasta and add the broccoli in for the final 4-5 minutes. Cook broccoli until tender. • Drain the pasta, and then pre-heat the oven/grill.

• Heat butter in a saucepan until its melted, then stir in the flour. Stir until you have reached a paste like consistency.

• Gradually add the milk, whilst stirring each time.

• Bring to the boil, stirring, and then simmer for 2 minutes. Then stir in half the cheese (mustard if available), salt and pepper.

• Mix the pasta and broccoli into the sauce and spoon into an ovenproof dish.

• Scatter the remaining cheese and place under a hot grill for 3-4 minutes until golden and bubbling.

 

 

 

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PREVIOUS RECIPES

Vegetable Pie

Ingredients

• 5 large potatoes/ 20-ounce box of instant mash potato (8 serving sizes)

• 3 x 400g tins of vegetables

• Vegetable stock cube

• Salt

• Pepper

• 2 teaspoons of garlic powder

• 400ml boiling water

 

Method

• Preheat oven to gas mark 7. Mix the stock cube with hot water.

• Peel and boil potatoes until soft and mash them or cook the instant mash according to the instructions on the back of the packet.

• Drain the tinned vegetabes and boil them for 5 minutes in the stock cube water, adding garlic powder, salt and pepper.

• Transfer the vegetables to a pie or casserole dish (or dish with similar measurements).

• Spread the mash evenly on top of rest of ingredients and bake in the oven for 20-30 mins (or until potatoes has browned)

 

 

Chicken or Veg Stir Fry

Ingredients

• 360g of any noodles (or 4 servings of boiled rice)

• 3-4 chicken breast fillets/ 2X 300-400g tins of meat or fish

• 1 vegetable/chicken stock cube

• 300ml of boiled water

• 1 white or red onion/ frozen onion

• ½ tin of sweetcorn

• ½ bag of frozen stir fry vegetables/ tin of vegetables

 

Method

• Cut up and fry chicken until cooked right through or prepare and reheat the tinned meat/fish if needed. If using tinned vegetables, reheat for 5 minutes and drain.

• Chop the onion into small pieces and add to frying pan/wok with cooking oil along with the sweetcorn and other vegetables. Fry until golden and soft.

• Add stock cube to 300 ml of boiled water and stir until fully dissolved. Add to a pan with the noodles and boil until soft and separated.

• Drain most of the liquid from the noodles before adding them to a pan with the veg and add the pre-cooked chicken.

• Leave pan on low heat and stir for 2-3 minutes until stock water has mixed fully with ingredients.

 

Vegetable Pie

Ingredients

• 5 large potatoes/ 20-ounce box of instant mash potato (8 serving sizes)

• 3 x 400g tins of vegetables

• Vegetable stock cube

• Salt

• Pepper

• 2 teaspoons of garlic powder

• 400ml boiling water

 

Method

• Preheat oven to gas mark 7. Mix the stock cube with hot water.

• Peel and boil potatoes until soft and mash them or cook the instant mash according to the instructions on the back of the packet.

• Drain the tinned vegetables and boil them for 5 minutes in the stock cube water, adding garlic powder, salt and pepper.

• Transfer the vegetables to a pie or casserole dish (or dish with similar measurements).

• Spread the mash evenly on top of rest of ingredients and bake in the oven for 20-30 mins (or until potatoes has browned)

Pizza

Ingredients:

· 4 English muffins (£1.00)

· 1 can of tomato puree (£0.50)

· 1 cup shredded mozzarella cheese (£1.50)

· 1 bell pepper, chopped (£0.70)

· 1 small can of sweetcorn (£0.50)

· 1 teaspoon of dried oregano (£0.30)

· Optional: other veggies like cherry tomatoes, mushrooms, or olives (adjust as needed within budget)

Total cost: £4.50 (approximately, leaving a little room for optional veggies or slight price variations)

Instructions:

1. Preheat the oven: Preheat your oven to 180°C (350°F).

2. Prepare the muffins: Split the English muffins in half and place them on a baking tray.

3. Add the tomato puree: Spread a thin layer of tomato puree on each muffin half.

4. Add the cheese: Sprinkle shredded mozzarella cheese evenly over the tomato puree.

5. Add the veggies: Top the pizzas with chopped bell pepper, sweetcorn, and any other optional veggies you have. Be creative and let the kids help with this step!

6. Season: Sprinkle a pinch of dried oregano over each pizza for added flavour.

7. Bake: Place the tray in the preheated oven on 200 degrees or gas mark 6 and bake for 10-12 minutes, or until the cheese is melted and bubbly.

8. Serve: Allow the mini pizzas to cool slightly before serving. Enjoy your delicious and healthy snack!

These mini pizzas are not only fun to make but also packed with nutrients. They are a great way to introduce children to the joys of cooking and the benefits of eating vegetables. By involving your kids in the preparation, you can teach them valuable kitchen skills and encourage healthy eating habits.

Feel free to mix and match different vegetables based on what you have available and what your kids like. This recipe is versatile and can be easily adjusted to include a variety of toppings, making it perfect for catering to different tastes.

Enjoy your cooking, and happy snacking!

Cowboy Beans

Serves 4 - 6

2 tsp oil, 2 rashes smoked bacon or sausages, 1 onion, finely diced, 3 garlic cloves, finely chopped (optional), 1 red pepper, sliced, 1 tbsp smoked paprika, 400g of any tinned beans, 400g chopped tomatoes, 2 tbsp BBQ sauce, Crusty bread, to serve (optional), 60g Cheddar cheese, grated (optional), 1 tsp cumin, 1 /2 tsp ground cinnamon

1. Chop the onion, garlic and red pepper. Then heat a large saucepan over a medium heat. Add the bacon/sausage and fry for 4-6 minutes, until evenly golden.
2. Add the onions, garlic and peppers and cook for 8 minutes. Then add the paprika and cook for 2 minutes. Mix in the beans, chopped tomatoes and BBQ sauce.
3. Bring to the boil, then reduce to a simmer and cook for 20 minutes, stirring occasionally, until the sauce has thickened.
4. Serve in bowls topped with Cheddar cheese, if using.

Cauliflower Mac and Cheese

Serves 4-6  

250g pasta (any shape!), 1 head cauliflower, broken into pieces (leaves and all!), 25g butter, 2 tbsp plain flour, 450ml milk, 1 tbsp white wine vinegar, 2 tsp English mustard or Dijon (optional), 100g cheddar, grated  

1. Chop the cauliflower and leaves into chunks, then cook the pasta following pack instructions, adding the cauliflower for the final 4 minutes. 
2.  Melt the butter in a pan, then stir in the flour and mustard, cook for 2 minutes then add the vinegar.  
3. Gradually add the milk, stirring all the time to get a smooth sauce. Add three-quarters of the cheese and some salt & pepper to the sauce. 
4. Drain the pasta and cauliflower and stir into the cheese sauce. 
5. Transfer to an ovenproof dish, then sprinkle over the remaining cheese and place under the grill until golden and bubbling. 

Leek and Potato Pilau Rice

Serves 4-6

A handful of easy cook basmati or long grain rice, 1 tin of potatoes, 1 leek, 2 onions, 1 carrot, Garlic or garlic puree, Cooking oil, 2 and 1/2 tsps Curry powder, 1 tsp White wine vinegar, Salt & Pepper  

1. Finely chop the onions, garlic, leek, and carrot (tinned vegetables can be used instead, drain before using), add to a pan with some cooking oil. Season with salt and cook gently until just soft.  
2. Stir in the tinned potatoes, warm through, season and enjoy 
3. Cook until the water has evaporated, and dimples appear in the rice. 
4. Once the pan is boiling, put the lid on and turn the heat down. 
5. Add the rice and stir so that everything sticks together. Turn the heat right up and add boiling water to roughly 1cm above the rice line.  
6. Put the kettle on to boil. Mix in the curry powder, then add the white wine vinegar. 
7.  

Tuna Pasta Bake

Serves 4-6

200g pasta, 1 tbsp olive oil, 1 onion, finely chopped, 2 cloves garlic, crushed (optional), a good pinch dried chilli flakes (optional), 400g tin chopped tomatoes, 200g tin tuna in olive oil, drained, 1 tbsp red wine vinegar, 1 tsp mixed dried herbs, 80g cheddar, grated.

1. Cook the pasta as per the pack instructions, then drain well.
2. Heat the oven to 190C.
3. Finely chop the onions and then heat olive oil in a large pan. Add the garlic and chilli   flakes and cook for 3 minutes. Add the vinegar. Season with salt & pepper.
4. Add the tomatoes and half a tin of water, add the herbs then simmer for 10 minutes.
5. Stir the tuna into the sauce with drained pasta, and tip into a baking dish. Scatter over the cheese then bake (or grill if you don’t want to use the oven) for 20-25 minutes or until hot and bubbling

Truro Foodbank – the Where, When, What, Who, How, Why!

 

Where: Truro Foodbank covers TR1 to TR6 postcodes so we are coast to coast mid-Cornwall including Portreath, Porthtowan, Perranporth down to St Mawes. Our stores and distribution centre is on the Threemilestone Industrial Estate TR49LD

When: food donations can be dropped off 9.30-11.30 Monday, Wednesday, Friday. Customers collect food 3-5pm Monday, 10-12 Wednesday and Friday.

What: we supply food help to customers referred to us. Customers receive core food like pasta, cereal, milk, meat, fish, veg products. Also fresh fruit, veg and bread if we have it. We also offer laundry and hygiene products if needed. We also do ”More than Food” which means we have advisors from Citizens Advice, Community Energy Plus and Christians Against Poverty at some of our distribution sessions.

Who: trustees oversee governance matters, three part time staff work with volunteers to deal with the food in and out. Without the 70 volunteers we could not function.

How: FOOD IN - we collect food from supermarket drop bins that has been purchased by the very generous public, we also get donations from businesses, churches, schools (especially at harvest time). Since the start of this year due to a halving of such donations we have to purchase stock to make sure we have enough to stay open. FOOD OUT – referrals can come to us from schools, social prescribers, some housing bodies, Council teams or Citizens Advice (see our website truro.foodbank.org.uk)

Why: because many people cannot afford basics like housing, utility bills and food. Nationally 20% of households going to foodbanks have one person at least employed, in our area it is 30%. Some are on the lowest legal pay, many are on insecure work contracts and do not know what they will get week to week.