Once we have a decision, I’d like to cost these recipes up. Per serving would be nice, but a total price from a single supermarket would be best (Aldi tops YouGov’s most popular list and top of Which’s best as well).
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Title
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Beef stew
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Chef
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Greenwich Pantry
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Themes
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Making in multiple steps (fatigue)
Freezing advice
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Summary
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In this recipe, we’ll show you how you can make beef stew on the hob or in a slow cooker. We’ll also include information about a vegetarian alternative.
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Cost to make
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Below are the prices for the main recipe and the alternatives. The first value is how much you would spend if you had to buy everything. The second is how much you would spend based only on the amount you used.
£13.82 / £8.85 Diced beef (800g)
£7.94 / £2.97 Mushrooms sliced and frozen (1kg)
All prices based on Aldi website taken on 6 December.
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Ingredients
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1 onion, chopped
2 celery sticks, finely chopped
2 tbsp rapeseed oil
3 carrots, halved and cut into chunks (get estimated volume for buying frozen or tinned)
2 bay leaves
½ pack thyme
2 tbsp tomato purée
2 tbsp Worcestershire sauce
2 beef stock cubes or stock pots (question about salt levels: Try some tomato paste with a small pinch of LoSalt or drizzle of low sodium soy sauce. You’ll need to taste it to find the levels that are right for you.)
Or veggie stock cubes
900g beef for braising such as skirt
Vegetarian alternative: mushrooms
½ small bunch of parsley, chopped
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Methods / Notes
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Chop onions, celery and carrots.
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Take a break here if you need.
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Using a frying pan, fry the onion and celery in 1 tbsp oil over a low heat until they start to soften – about 5 mins.
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Add the carrots, bay and thyme, and fry for 2 mins.
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Stir in the purée and Worcestershire sauce.
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Tip all of this into your slow cooker or a large pot.
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If you need to take a break, this is a good point to do it.
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Add 600ml boiling water and stir.
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Crumble over the stock cubes or add the stock pots and stir, then season with pepper (don’t add salt as the stock may be salty).
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Wipe out the frying pan and fry the beef (or mushroom or soya) in the remaining oil in batches until it is well browned.
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Add batch into the slow cooker or pan.
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Slow cooker: Cook on low for 8-10 hrs, or on high for 4 hrs.
Hob: Cook on low for ??? hours.
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Stir in the parsley and season again to taste.
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Serve with mash or just some bread.
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If you want to freeze it, make sure you let it cool before freezing.
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Title
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Winter vegetable and lentil soup (vegan)
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Chef
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Greenwich Pantry
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Themes
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Advice on freezing
One-handed chopping
Swallowing difficulties
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Summary
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In this recipe, we’re going to make a vegan-friendly soup that can be made in a big batch and then frozen to eat later. We’ll also have some tips on changing the consistency for anyone with swallowing difficulties.
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Cost to make
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Below are the prices for the main recipe and the alternatives. The first value is how much you would spend if you had to buy everything. The second is how much you would spend based only on the amount you used.
£5.57 / £2.10
All prices based on Aldi website taken on 6 December.
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Ingredients
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85g dried red lentils
2 carrots, quartered lengthways then diced (get estimated volume for buying frozen or tinned)
3 sticks celery, sliced
2 small leeks, sliced
2 tbsp tomato purée
1 tbsp fresh thyme leaves
3 large garlic cloves, chopped
1 tbsp vegetable bouillon powder (question about salt levels)
1 heaped tsp ground coriander
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Methods / Notes
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Chop your carrots, celery and leeks.
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You can set these aside and take a break if you need.
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Rinse your lentils until the water runs clear.
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Tip all the ingredients into a large pan.
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Pour over 1½ litres boiling water, then stir well.
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Cover and leave to simmer for 30 mins until the vegetables and lentils are tender.
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If you want to thicken it, remove between one third and one-half of the soup and blend this. Then stir it back into the rest.
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Ladle into bowls and eat straightaway. Or you can ladle into small containers and leave to cool, freezing once it has cooled.
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Title
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Marinara sauce
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Chef
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Greenwich Pantry
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Themes
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Cooking in a slow cooker or pan
Batch cooking for freezing
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Summary
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In this recipe, we’re going to show you how to make a simple tomato sauce that you can freeze and use whenever you want.
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Cost to make
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Below are the prices for the main recipe and the alternatives. The first value is how much you would spend if you had to buy everything. The second is how much you would spend based only on the amount you used.
£8.27 / £1.38
All prices based on Aldi website taken on 6 December.
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Ingredients
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1 brown onion
4 cloves garlic
2 tins chopped tomatoes
1 (142g) tin/tube tomato puree
1 tbsp dried basil
1.5 tsp dried oregano
1 tbsp brown sugar
1 tbsp balsamic vinegar
4 tbsp butter
1 tsp salt (or to taste) (question about salt levels)
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Methods / Notes
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Dice the onion and mince the garlic. Place both in a 3 quart or larger slow cooker or a large saucepan.
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Add the chopped tomatoes, tomato paste, basil, oregano, brown sugar, balsamic vinegar, and butter to the slow cooker. Stir everything together well.
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Place the lid on the slow cooker and cook on high for four hours or low for eight hours.
If you’re cooking on the hob, place a lid on and cook for…..stirring occasionally.
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After cooking, give it a good stir, then add salt to taste. Start with just ½ tsp of salt.
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Use the sauce immediately, refrigerate, or freeze for later.
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Title
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Roast potatoes (or other veggies)
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Chef
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Greenwich Pantry
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Themes
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Tips to make in an air fryer
No fat
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Summary
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In this recipe, we’re going to show you how to make perfect roast potatoes in either an air fryer or just in the oven.
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Cost to make
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Below are the prices for the main recipe and the alternatives. The first value is how much you would spend if you had to buy everything. The second is how much you would spend based only on the amount you used.
£6.51 / £0.54
All prices based on Aldi website taken on 6 December.
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Below are the prices for the main recipe and the alternatives. The first value is how much you would spend if you had to buy everything. The second is how much you would spend based only on the amount you used.
£6.51 / £0.71
All prices based on Aldi website taken on 6 December.
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Ingredients
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1 and ½ pounds potatoes
½ teaspoon smoked paprika
½ teaspoon garlic powder or paste (question about salt levels)
¾ teaspoon salt (or LoSalt or less) (question about salt levels)
¼ teaspoon ground black pepper
Oven only: 2 tsp plain flour
Olive oil
Air fryer: 2 tablespoons
Oven: 75ml
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Methods / Notes
Air fryer
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Oven
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Peel and cut potatoes into pieces. The size is up to you, but if you’re cooking in an air fryer, you can go slightly smaller.
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Make up your spice mix
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If you need to, you can take a break now. Just cover the potatoes with water to prevent them from drying out.
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Put the roasting dish in the oven with the oil in it to heat the oil.
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Drop the potatoes into a large pan and pour in enough water to barely cover them.
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Wait for the water to boil. As soon as the water reaches a full rolling boil, lower the heat, put your timer on and simmer the potatoes uncovered, reasonably vigorously, for 2 mins.
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In a large bowl, toss the potatoes with olive oil, smoked paprika, and garlic granules, and season with salt and pepper. Make sure that the potatoes are well coated.
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Sprinkle with 2 tsp flour and give another shake or two so they are evenly and thinly coated.
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Place in the Air Fryer basket, and roast at 195°C for 10 minutes.
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Carefully put the potatoes into the hot oil – they will sizzle as they go in – then turn and roll them around so they are coated all over.
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Flip the potatoes, and roast for 10 more minutes.
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Spread them in a single layer making sure they have plenty of room.
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Roast the potatoes for 15 mins, then take them out of the oven and turn them over.
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Roast for another 15 mins and turn them over again.
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Put them back in the oven for another 10-20 mins, or however long it takes to get them really golden and crisp. The colouring will be uneven, which is what you want.
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Title
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Jollof rice
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Chef
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Greenwich Pantry
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Themes
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Making in multiple steps for fatigue
Vegetarian/vegan
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Summary
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In this recipe, we’re going to show you how to make a popular West African dish.
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Cost to make
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Below are the prices for the main recipe and the alternatives. The first value is how much you would spend if you had to buy everything. The second is how much you would spend based only on the amount you used.
£10.12 / £2.44
All prices based on Aldi website taken on 6 December.
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Ingredients
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3 cups long-grain brown rice
2 medium tomatoes, chopped (or tinned?)
1 red bell pepper, chopped
1 large onion, chopped
2 cloves garlic
1 inch ginger, chopped
1/2 Scotch Bonnet pepper, or 2 teaspoons Cayenne pepper
1/4 cup oil
2 teaspoons curry powder
1 teaspoon thyme
2 tablespoons tomato paste
2 vegetable bouillon (question about salt levels)
2 1/2 cups water, or vegetable broth if omitting bouillon
salt, to taste
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Methods / Notes
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Wash the brown rice and set aside.
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Rough chop the tomatoes, pepper, onion and ginger.
Feel free to take a break now if you need.
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Puree tomato, bell pepper, onion, garlic, ginger, and Scotch Bonnet pepper in a blender until smooth.
If you’re worried about it being too spicy, just use less of the Scotch Bonnet pepper.
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Heat oil in a large pot over medium-high heat. Add pureed sauce from the blender, and cook for about 3 minutes while stirring.
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Add curry powder, thyme, tomato paste, and vegetable bouillon, and cook for another 2 minutes while stirring.
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Add rice and stir to coat it with the sauce.
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Add water or vegetable broth to the pot, and salt to taste.
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Bring to a full boil, then cover and reduce to low heat.
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Allow the rice to cook until tender and fluffy, usually about 50 minutes. Note that brown rice will need about 45 to 50 minutes to be properly cooked.
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Title
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Multi-purpose curry sauce
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Chef
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Chris
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Themes
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Freezing
Batch cooking
?
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Summary
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In this recipe…
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Ingredients
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Methods / Notes
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Title
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Meal prep
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Chef
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Chris
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Themes
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Reduced dexterity / mobility
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Summary
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In this recipe, Chris is going to show you his top tips for meal prepping with reduced dexterity
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Ingredients
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Onions, garlic
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Methods / Notes
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Title
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Healthy cooked breakfast (pick one)
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Chef
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Chris
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Themes
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Reduced dexterity
One-handed cooking
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Summary
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In this recipe, we will walk you through a few different ways you can make a healthy cooked breakfast
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Ingredients
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Omelette
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Pancakes (use shorter video on social for following year’s pancake day)
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Methods / Notes
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Cracking eggs
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Cracking eggs
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Stirring eggs
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Stirring eggs
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Prepare fillings (peppers? cheese? smoked salmon)
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Measuring other ingredients
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Turning the omelette
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Mixing together
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Removing from pan
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Ladle into pan
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Washing pan
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Flipping pancakes
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Washing pan
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Title
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Vegetable traybake with either sausage, fish or feta
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Chef
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Chris
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Themes
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One-handed chopping
Making in multiple steps (fatigue)
Customising flavours
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Summary
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In this recipe, we’ll show you how to make a vegetable traybake that you can customise to your tastes. We’ll include making it more spicy or savoury and using different protein options.
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Cost to make
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Below are the prices for the main recipe and the alternatives. The first value is how much you would spend if you had to buy everything. The second is how much you would spend based only on the amount you used.
£11.61 / £5.39 Fresh sausages
£12.01 / £4.90 Frozen sausages
£10.92 / £4.70 Feta
£13.51 / £7.29 Cod
All prices based on Aldi website taken on 6 December.
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Ingredients
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8 100% pork sausages (frozen is fine, but defrost first) or cod (how much?) or feta (one block cut into blocks)
300g baby potatoes, quartered (or tinned?)
400g tin chickpeas, rinsed and drained
2 red peppers, roughly chopped
4 mini corn on the cob, each sliced into 3 pieces
1 large red onion, cut into quarters
Sauce
3 tbsp extra-virgin olive oil
2 cloves garlic, crushed
½ lemon, juiced
1 tbsp smoked paprika (or 1 tsp if you just want the smokey flavour without any of the spice)
1 tsp dried oregano
1 tsp ground cumin
If you want this spicier, you can add some chopped chilis or dried chilli flakes
Garnish (optional)
Lemon wedges
½ a small bunch of flat-leaf parsley, roughly chopped
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Methods / Notes
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Chop potatoes, peppers, corn, onion, and garlic.
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Combine the olive oil, garlic, lemon juice and spices in a small bowl, seasoning well.
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Option to take a break: If you want to take a break here, cover these in a bowl and pop it in the fridge. This will keep overnight if you need, just make sure it is in a sealed container.
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Heat the oven to 200C/fan 180C/gas 6.
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Put the potatoes, chickpeas, peppers, corn slices and onion in a large baking tray.
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Add the sausages or feta now if you’re using them. Chop the feta into squares.
If you’re using fish instead, don’t add it now. Just go with the vegetables.
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Pour the oil mixture over the vegetables and toss (or stir) to coat.
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Cover securely with foil and roast for 30 minutes.
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Take out of the oven and uncover. If you’re using fish, add it now.
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Put it back in the oven and roast for a further 30 minutes or until cooked.
You want the sausages (or fish) to be cooked through. The potatoes should be tender and everything should be nicely golden.
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While that’s cooking, chop the parsley and lemon wedges.
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Serve sprinkled with the parsley and lemon wedges to squeeze over
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Title
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Fruit
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Chef
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Chris
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Themes
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Seasonality
One-handed chopping
Diabetes considerations
Buying tinned or frozen fruit as a cheaper option
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Summary
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In this recipe, we’ll show you how to take whatever fruit is currently in season and make either a fruit salad or a crumble.
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Cost to make
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Below are the prices for the main recipe and the alternatives. The first value is how much you would spend if you had to buy everything. The second is how much you would spend based only on the amount you used.
£10.29 / £3.03
All prices based on Aldi website taken on 6 December.
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Below are the prices for the main recipe and the alternatives. The first value is how much you would spend if you had to buy everything. The second is how much you would spend based only on the amount you used.
£4.33 / £2.82
All prices based on Aldi website taken on 6 December.
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Ingredients
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3 ripe pears (or 2 pears and an apple)
600g rhubarb
100g golden caster sugar
Diabetes?
finely grated zest and juice of 1 orange
For the topping
200g wholemeal flour
200g cold butter, diced
140g soft, light brown sugar
Diabetes?
50g muesli or porridge oats
25g Grape-Nuts or Clusters breakfast cereal
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Apples
Pears
Kiwi
Clementine
Pomegranate
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Methods / Notes
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Crumble
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Salad
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Heat oven to 200C/fan 180C/gas 6.
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Cut up the fruit, except for the pomegranate
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For the topping, tip all the ingredients together and rub with your fingers until you have a rough pastry, then set aside in the fridge.
If you have limited dexterity, you can use a pastry cutter.
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Place into a bowl and drizzle some honey over the top. Stir together.
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Peel the pears (and apples) and chop into large chunks. Then chop the rhubarb into finger-length batons.
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Sprinkle pomegranate over the top
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Tip into a large ovenproof dish and toss with the sugar and orange zest and juice.
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The goal with a fruit salad is to find fruits that both go together and are colourful.
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Crumble over the topping and bake for 40 mins until golden and bubbling at the sides.
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Serve with some yoghurt
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Leave to cool for 5 mins before spooning into bowls and serving with custard or ice cream.
Article about jacket potato fillings (almost all stolen from BBC Good Food, so might need to adjust)
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Recipe
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Ingredients
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Methods
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Jacket potato
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Heat the oven to 220C/fan 200C/gas 7.
Scrub the potato clean and pat dry. Prick the potato all over with a fork and rub with 1 tsp of oil.
Transfer to the oven and bake directly on the oven racks for 50 minutes until tender with a crispy skin.
or
Microwave??
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French niçoise jacket potato
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1 baking potato
3 tsp olive oil
1 egg
80g fine green beans, trimmed
2 tsp lemon juice
¼ tsp Dijon mustard
1 tsp flat-leaf parsley leaves, finely chopped
60g tuna chunks (drained weight), flaked
50g cherry tomatoes, quartered
5 black olives, sliced
½ long shallot, thinly sliced
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Trim green beans.
Bring a pot of water to the boil. Slowly lower in the egg and cook for 7 minutes until hard boiled.
During the final 3 minutes of the cooking time, add the green beans and cook until al dente. Drain in a colander and plunge everything into a bowl of cold water, then set aside.
In a large bowl, whisk together the lemon juice, mustard and parsley. Slowly drizzle in the remaining 2 tsp of olive oil, whisking as you go. Season the dressing to taste.
Peel the egg, roughly chop then add to the dressing with the green beans, tuna, tomatoes, olives and shallot. Gently toss together to combine.
Carefully split the baked potato down the middle and, using a fork, gently fluff the inside. Pile the salad on top, finishing with a sprinkle of freshly ground black pepper.
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Mushroom
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1 tsp sunflower oil
250g mushrooms
100g sour cream & chive dip
sprigs of dill (to garnish)
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Slice the mushrooms, fry in the remaining oil, then stir through half the sour cream & chive dip. Pile the mushrooms into the jacket potatoes and garnish with dill.
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Prawn salad
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100g medium-sized prawns
1 tbsp chopped dill, leaves only, plus extra dill leaves to serve
squeeze of lemon, plus wedges to serve
3 tbsp mayonnaise
30g unsalted butter
dill leaves, to garnish
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Put the prawns, dill, a squeeze of lemon juice and the mayonnaise in a bowl and stir gently to combine. Taste and season with pepper to taste. Cut open the warm potatoes. Divide the butter between the potatoes, then pile the prawn salad on top. Serve with a sprinkling of dill and a lemon wedge on the side.
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Dhal
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1 tbsp sunflower oil
½ tsp cumin seeds
½ tsp black mustard seeds
½ tsp turmeric
1 onion, thinly sliced
3 garlic cloves, sliced
1 red chilli, deseeded and sliced
85g red lentils
1 tomato, chopped
400ml vegetable stock
210g can chickpeas, drained
good handful chopped coriander
chutney or lime pickle, to serve
Heat the oil in a medium pan and fry the spices to release their flavours. As soon as they start to crackle, tip in the onion, garlic and chilli, with a splash of water to stop the spices from burning. Cook for 5 mins until the onion softens.
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