Читать книгу How to Feed Your Family for £5 a Day - Bernadine Lawrence - Страница 12

Оглавление

BREAKFASTS

Perfect Creamy Porridge

Feeds 4

115g porridge oats

850ml milk (whole, skimmed or soy)

4 tsp soft light brown sugar, for sprinkling

1 tsp ground cinnamon, for sprinkling

Method

1 Bring the oats and milk to the boil in a large saucepan, stirring with a wooden spoon. Reduce the heat and simmer for 3–5 minutes, stirring continually, until creamy.
2 Serve sprinkled with the sugar and ground cinnamon.

– ALTERNATIVELY –

Be indulgent and cook with a knob of butter or add cream.

Simmer with chopped banana and raisins.

Top with stewed fruit – try apples, pears, plums or rhubarb.

Top with fresh berries, grated apple, sliced strawberries or prunes.

For a crunchy topping, add roasted sunflower seeds or chopped walnuts.

Chocolate Porridge

Add 2 tablespoons of cocoa powder or 100g of Fairtrade chocolate to the milk and sweeten to taste.

Toasted Oats with Raisins, Bananas and Strawberries

Feeds 4. Serve with milk or yoghurt

200g rolled oats

100g raisins

2 bananas, sliced

50g strawberries, sliced

caster sugar, for sprinkling, or runny honey, for drizzling

Method

1 Toast the oats in a large frying pan over a high heat for 3–5 minutes until browned.
2 Mix the toasted oats, raisins, bananas and strawberries in a large bowl then divide into 4 bowls and sprinkle each with sugar or drizzle with honey, as desired.

– ALTERNATIVELY –

Add different fruits according to what is in season, such as blackberries, mulberries or grated apple, or chopped nuts, dates and prunes.

Golden Apricot Granola

Feeds 6–8. Serve with fruit and milk or yoghurt

2 tbsp runny honey

2 tbsp soft light brown sugar

juice of half a lemon

100ml sunflower oil

300g large rolled oats

55g sunflower seeds

55g chopped hazelnuts

4 tbsp sesame seeds

55g sultanas

55g dried apricots, chopped

pinch of salt

Method

1 Preheat the oven to 150°C (300°F), Gas 2. Place the honey, sugar and lemon juice in a large bowl and blend.
2 Gradually mix in the sunflower oil and then the dry ingredients until they are all coated.
3 Spread the mixture into 2 baking trays lined with baking paper.
4 Bake in the oven, stirring frequently, for 45–60 minutes until golden and crispy.
5 Remove the trays from the oven and allow the mixture to cool for about 40 minutes. When cool, break into lumps and store in an airtight container until ready to serve.

Peanut Butter and Date Granola

Feeds 4. Serve with fruit and milk or yoghurt

4 tbsp runny honey

100ml sunflower oil

115g crunchy peanut butter

300g large rolled oats

55g seedless raisins

55g chopped dates

Method

1 Preheat the oven to 150°C (300°F), Gas 2. Place the honey, sunflower oil and peanut butter in a large pan and warm over a low heat until the peanut butter has just melted and all the ingredients are starting to blend, then remove from the heat.
2 Add the dry ingredients and mix until fully coated.
3 Spread the mixture into 2 baking trays lined with baking paper.
4 Bake in the oven, stirring frequently, for 45–60 minutes until golden and crispy.
5 Remove the trays from the oven and allow the mixture to cool for about 40 minutes. When cool, break into lumps and store in an airtight container until ready to serve.

Popcorn for Breakfast

Feeds 4–6. A cheaper and healthier alternative to puffed rice or wheat breakfast cereals, popcorn contains no preservatives, sugar or salt (until you put it in there yourself)

3 tbsp sunflower oil

3 tbsp popping corn

570ml milk

4 tsp soft light brown sugar or 1 tbsp runny honey

Method

1 Heat the oil in a large pan over a high heat for 1–2 minutes until just starting to spit. Add the popping corn and cover the pan with a tight-fitting lid, then reduce the heat. The corn will start to pop as it cooks.
2 When the popping sounds slow down to about 3–4 seconds apart, the popcorn is ready.
3 Divide into bowls, add milk and sweeten to taste with sugar or honey.

Fruit and Nut Breakfast Trail Mix

Feeds 6–8. Serve with milk or yoghurt if preferred

60g popped popcorn

140g raisins

2 tbsp sunflower seeds

2–3 tbsp runny honey

3 tbsp crunchy peanut butter

1 tbsp tahini

2–3 tbsp sunflower oil

Method

1 Put the popcorn, raisins and sunflower seeds in a large bowl and set aside.
2 Melt the honey, peanut butter, tahini and oil in a saucepan over a medium heat, stirring with a wooden spoon.
3 Add the mixture to the popcorn, raisins and sunflower seeds. Mix well and serve. Great for snacks, too.

Honey Polenta

Feeds 4. Serve with butter, jam or cottage cheese. Also works well with fruit and spices such as cinnamon or nutmeg

1 litre milk

115g fine polenta

1 tbsp runny honey or brown sugar, to taste

Method

1 In a large saucepan, stir the milk gradually into the polenta with a wooden spoon.
2 Bring to the boil, then reduce the heat and simmer gently for 10 minutes, stirring constantly.
3 Sweeten to taste with the honey or brown sugar and serve.

– ALTERNATIVELY –

For a thicker, more pudding-like consistency, use only 850ml of milk.

Breakfast Corncake Stack

Makes 16 corncakes. Serve with cottage cheese and honey or sliced peaches and crème fraîche

2 eggs

300ml milk

115g fine polenta

pinch of salt

1–2 tbsp melted butter or sunflower oil

Method

1 In a large bowl, beat the eggs well with a fork. Gradually add the milk, polenta and salt until you have a batter the consistency of double cream.
2 Heat the butter or oil in a large frying pan and drop the batter by spoonfuls into the hot pan.
3 Fry for 2–3 minutes, turning once, until golden brown.

Grilled Banana Split

Feeds 4. A healthy alternative to the cream-filled classic

4 bananas

dollop of jam or honey

chopped nuts, for sprinkling

2 tbsp yoghurt

Method

1 Make a slit in each banana skin from end to end. Place under the grill at a medium heat for 10 minutes.
2 Split open the skins and serve the bananas in their peel with jam or honey, a sprinkling of chopped nuts and yoghurt.

Golden Banana Fritters

Feeds 4

1–2 tbsp sunflower oil

4 bananas, peeled and chopped into 3 pieces each

400ml of Coating Batter

1–2 tbsp runny honey or maple syrup

Method

1 Heat the oil in a large frying pan until hot, then dip each piece of banana in the coating batter.
2 Fry in the pan for 2–3 minutes, turning with a spatula, until golden brown.
3 Drain on kitchen paper and serve hot, drizzled with honey or maple syrup.

Healthy Honey-Yoghurt Sundae

Feeds 4. Great for using up overripe fruit

300g yoghurt

1 tbsp runny honey

1 tbsp currants, raisins or sultanas

1 tbsp porridge oats

150g ripe strawberries

Method