Cooking Good Food On A Budget Part 1 Rev2

Tricks and turns to
creating good food on a

budget.
All you need to be able
to do is cook!
And thats not a difficult
as you think either!
Learn to eat
well for a
family of three
for about
35/week or
less using good
ingredients.
Less if you
really shop
wisely!
Cooking is a very basic thing and
simple to do.
I started about 15 years ago and
all I knew was mixed herbs, onion,
red pepper, bacon, pesto and
parmesan with a bit of pasta.
Which in turn expanded to the
point we no longer go to
restaurants and eat in with some
very classy meals.
This book will take you through
the basics from herbs mixes to
basic meals and indicate costs at
realistic 2009 prices and tips on
how to shop around.
Cooking is basic and can be very
relaxing but at the same time
good for you if you buy natural
foods and learn for yourself as I
did.
Enjoy yourself!
Cooking Good Food on a Budget Mark Keogh
2009 2
Checklist:
Sharp knife.
Spatula.
Good Wok.
Saucepan.
Chopping board.
Roasting tray.
Roasting dish.
Sieve.
A budget slow cooker.
A wok is the best friend you can have in the
kitchen. We use ours 90% of the time and all
our meals a quick and easy cooked this way.
Look at the Chinese, they use them all the time
because they are so versatile.
Get one with a lid and it becomes a small oven!

2009 3
Dried herbs are fine to use budget or
otherwise.
There a basic set of no more than 8 herbs and

spices to keep in your cupboard that will create
many different flavours and cost less than 10
for a two to six months supply at least.
Mixed herbs, oregano, paprika, chilli powder,

cumin and curry powder will get you started
easily.
Shop around the new World Food Section that

is common to some of the major retailers now.
The prices can be less than half of known
brands because our immigrant population simply
will not pay the prices of the Supermarkets
leading brands.
Twelve tins of chopped tomatoes can be found
for the price of four quality brands. Granted
they are a bit more watery (like they used to
be) but just add a little tomato puree to bolster
the richness of flavour.
Always remembering to add a good pinch of
sugar for every tin of tomatoes!

2009 4
Shop around!
The price of meat varies wildly!
If you consider investing 16 or so in the kind of

meat mincer your Grandparents used ,the budget
for mince stays low but the quality is so much
better.
We bought such and item and having used mince
meat at 400-500g for a family of three we now
use 300-350g because, once minced, there is little
water or fat blended in for the fat cats to make a
profit on.
Hence 25% does not evaporate or float on the top
of your dish like a slick of oil.
You also know that your meat is no longer a mix of
all the bits that dont sell.
Pork leg is cheap and makes great mince as does
beef brisket when cooked for longer.
With brisket Im not sure if it needs to be cooked
longer when minced or whether the meatier
texture when eating is just the way it should be.
Dont buy chicken breasts, cheap morally dubious
stuff is 9.00 a kilo nearly yet a whole free range
chicken works out at only 4.00/kg and you can
use the thighs and drumsticks for Spanish stew!

2009 5
Fresh from a market if you can but theres
such a premium usually!
Most supermarkets freeze or deeply chill to

keep produce fresher for longer. It does for
them!
The counter effect is that your veg only lasts
a matter of days sometimes. Remember they
are only interested in the quality of the
produce whilst its on their shelves, once youve
bought it and it rots in 24 hours they do not
care.
Learn to feel whether most vegetables are
firm. Soft ones in most cases are usually a
little old and if its freezing cold put it back
unless youre using it that night.
It is difficult for the large supermarkets to
control such volume without these methods so
you cannot really put them down for something
public demand has created. If we all went to
the local greengrocers (if there were any left)
then they would fast run out of our favourites.
Population growth has forced this on us, but
you can manage your purchasing to better
avoid wastage.

2009 6
There a host of basics you can keep around
but here are some of the most frequent.
Olive oil.
Spaghetti.
Pasta shapes such as Farfalle.
Rice.
Chopped tomatoes.
Tomato puree.
Fine Sea Salt (its better than processed).
Pepper.
Flour.
Kidney beans.
Cheddar cheese.
Parmesan style cheese (Grana Padano is cheaper).
Butter.
Soy sauce.
Garlic bulbs.
Peppers (Green or Red).
As your skills expand a more varied set of

ingredients will evolve but the basic meal will
still cost the same.

2009 7
Your basic stock ingredients should be something
similar to the list below.
Change the Mixed herbs for Italian style for a
different flavour or change the Curry powder for
Tandoori mix
Amount of
Dry Ingredients Weight Cost meals
average
Mixed herbs 30g 1.00 40

Paprika 400g 0.80 100
Five spice 400g 1.20 100
Curry powder 400g 0.88 40
Chilli powder 30g 1.12 55
Oregano 30g 1.20 40
Fine sea salt 125g 1.10 90
Ground nutmeg 30g 1.10 60
Ground cumin 400g 1.10 100
Soy Sauce (light or Dark) 125g 0.80 20
Flour 1kg 0.50 60
10.80
Shown are the rough costs in July 2009 and how

long they will last in meals roughly.

2009 8
Now thats not bad. Youve already got your basics
for a couple or few months for just under 11!
So then down to a mix or two!

Now these are only
simple mixes but
Thinking Spanish? youll expand your
Salt, pepper, range as you get
better.
Oregano 1tsp,
Paprika 2tsp
Thinking Italian?
Salt, pepper,
Mixed Herbs 2tsp.
Thinking Indian?
Salt, pepper,
Cumin 1tsp,
Curry powder 3tsp
Thinking Chinese?
Soy, pepper,
Add a little garlic, Chilli powder tsp,
tomato puree and Five spice 2tsp
onion to all of Sugar 2tbsp
these and youre
onto a winner!
2009 9
A popular misconception is
that it makes you stink.
If you eat a lot well of
coarse it will!
But little and often is not only good for you
but enhances any meal greatly.
It took us a long time to realise the
fundamental base that worked for us in any
meal was a clove of garlic and a tablespoon or
half a one of tomato puree. Make your old meal
without it and then make it next time with.
The difference in richness and fullness of
flavour is fabulous.
Tomatoes are known to help skin disorders and
garlic is a natural anti-biotic that the body
does not develop a resistance to. Add to that
the combined effect it can have on cholesterol
levels and what have you got to lose.
Be careful though as some people in rare cases
have been allergic, which is indicated by skin
rash temperature and headaches.
We have some in 95% of our evening meals and
not once has anyone noticed garlic breath once
it becomes a regular part of the diet. Just
remember little and often. One little segment
of the bulb in each meal usually suffices unless
youre a garlic freak then try a little more!
2009 10
Basic spice and herbs mixes? Done
Garlic and tomato puree? Done
Now garlic and tomatoes are both anti-oxidants

and help keep the free-radicals in check as well
as making a tasty dish. While most do not like
tomatoes raw, usually when cooked they blend in
nicely to any meal.
What we need now is a basic list of ingredients

and how to shop for best effect when trying to
save our pennies.
So the list will come soon but first savings.
There is a growing migrant populous in the UK

and to our advantage.
Large superstores are now creating world food
sections and the prices here are substantially
lower than the prices we pay for so-called
branded items at times. Coconut milk is 50%
less, kidney beans of quality are a match for the
own brand budget items. Look around these
sections and watch the prices tumble. Spices
can be bought in bulk for the price of a well
known brand little jar or less!

2009 11
This is a difficult one! I have no idea of your
personal circumstances but I do know I like to pay
less and less each time I shop.
Nobody wants to pay too much and especially no
one likes to feel ripped off!
The big three supermarkets almost play the price
game like the stock market. One week its low the
next week higher than average. Misleading
stickers showing discounted prices next to the
product of the next weight up. You pick it up
thinking that is the offer product and do not
notice at the till that it is higher in price than you
thought. Its not illegal, but its close, and certainly
morally wrong.
Keep a very close eye on offer brands, they are
not always what they seem. Sometimes the price
can be bettered by simply looking at the next size
up or checking a competitor brand.
If they spent less time trying to figure out how to
make themselves rich off creating misleading
confusion then Im sure prices would be lower
anyway. Look at other brands, check the offers
but always bear in mind it can be a wolf in sheep's
clothing.

2009 12
Our own need to get in and out as quickly as
possible is relied upon by these sellers so that
although the label is big and red with Discount
slapped all over it, it usually has some catch
somewhere.
Slow down, relax and meander around the shop.
For one thing youll be a lot less stressed and
for another youll have a giggle at the havoc
caused by others trying to rush around and get
it out of the way.
But in doing this youll start to see the prices
and the real bargains over the spin.
There is a huge science to supermarket selling,
one that I fail to fully see, but if you slow down
youll see through it.
Be warned though it can make you very cross
indeed.
I have been known to leave a pile of shopping in
an isle and go to another supermarket!
Think about the cost of chicken pieces for
instance.
Usually 3 times the price of a whole free-range
bird per kilo. Learn to butcher a whole bird,
breasts, legs , wings, drumsticks and thighs.
Thats at least two if not three meals for a
third of the price of your pre-cut bits. Even
throwing the carcass (which you could use for
stock and then feed a pet) it is still less than
half price!
2009 13
Now Im an avid fan of the wok, it can do
anything.
We cook Bolognese in it, chilli, stew, stir fry,
curries, Spanish chicken, paella, your mince beef
mix for a cottage pie, absolutely anything.
Not to say you dont need a saucepan or two but
get a good non-stick Wok and look after it with
wooden spatulas and plastic spoons and it will
last for years.
Occasionally oil it with vegetable oil and just
wipe off the residue and put it way.
Youll never go back to a flat saucepan for your
cooking.
Take it easy with the heat to start with and
bring it up. So many times you throw in onions to
soften and they are brown in seconds.
Throw them in as you turn on the heat. By the
time the pan or wok is hot enough to brown the
meat the onions let you know as they start to
sizzle.
Cooking is basically always in our house, olive oil,
onions, meat of some sort (vegetarians replace
with your favourites), brown it, add herbs or
spice mixes, garlic, flour, water or stock and
simmer for twenty minutes. Job done!

2009 14
Whilst thats on the go sort out your pasta ,
rice or spuds in the pan, put on at the same
time as the wok and presto!
Twenty minute dinners!
They taste great too.
No additives, all your sauces fresh and a
feeling of achievement.
Within a week youll be on at least five tasty
dishes that in 2009 cost a few pounds for 3
people.
Potatoes take twenty minutes, pasta takes

eleven and rice about the same. Unless you
start getting fancy most meals are there on
the table in less than half an hour.
Well cover a few basic recipes to give a week

of meals that are from Italy, Mexico, Spain,
China, India. Then well list some others in a
separate section.
Effectively they are not authentic but a take
on that countries basics and give good flavour,
no additives as such and freedom or choice to
expand your range.
Im no expert, trained chef by any standard,
Im just putting down what Ive learned and I
realise with comments of families of three
spending 85 a week on groceries I spend
30-40, eat delicious food and feel better
for it.
2009 15
More importantly what it costs in 2009 if you
look around.
Firstly a small range of herbs and spices to get

you underway without breaking the bank.
Dry Ingredients Amount Price Avg Servings Cost/serving

Mixed herbs 30g 1.00 40 0.03
Paprika 400g 0.80 100 0.01
Five spice 400g 1.20 100 0.01
Curry powder 400g 0.88 40 0.02
Chilli powder 30g 1.12 55 0.02
Oregano 30g 1.20 40 0.03
Fine sea salt 125g 1.10 90 0.01
Ground nutmeg 30g 1.10 60 0.02
Ground cumin 400g 1.10 100 0.01
Soy Sauce 125g 0.80 20 0.04
Flour 1kg 0.50 60 0.01
10.80

2009 16
Secondly, a small range of vegetables.
Get frozen peas and be mindful of the rest to
only get a weeks worth just to avoid waste.
Regular Veg Amount Price Avg Servings Cost/serving

Garlic bulb medium 0.55 8 0.07
Onion 1kg medium 1.00 12 0.08
Red or Green
pepper std 0.70 2 0.35
Carrots avg 0.89 6 0.15
Peas petit pois 1.00 12 0.08
Potatoes avg 1kg 0.70 1.5 0.47
4.84
Thirdly, pasta, rice, and your core ingredients.
Basic olive oil is fine but although other oils can
be used, this ones good for your cholesterol.
Other Regulars Amount Price Avg Servings Cost/serving

Spaghetti 500g 0.80 5 0.16
Pasta shapes 500g 0.75 5 0.15
Rice 5kg 4.99 50 0.10
Chopped tomatoes 12x440g 3.96 16 0.25
Tomato puree 140g 0.29 30 0.01
Olive oil 1000ml 2.80 120 0.02
Kidney beans 440g 0.35 1 0.35
13.94
Shop clever. A big 5kg bag of rice does not go off
and saves a small fortune. One pack of spaghetti
will last 5 weeks if you have spaghetti once a week.
2009 17
For fajitas, sandwiches, stroganoffs and Chinese,
youll be occasionally wanting these.
However plan ahead so as to avoid waste.
Occasionals Amount Price Avg Servings Cost/serving
Lettuce iceberg 0.87 8 0.11
Cucumber std 0.70 5 0.14
Mushrooms button 1.20 2 0.60
Spring Onion small pack 0.85 1 0.85
3.62
Do not forget the most important meal of the day!

Prices are an average of own brand as a guide.
Breakfast Amount Price Avg Servings Cost/serving

Cereal Avg pack 2.50 8 0.31
Jam 440g 1.20 20 0.06
Bread loaf 1.09 6 0.18
4.79
Plus dont forget your dairy requirements.
Dairy Amount Price Avg Servings Cost/serving
Milk 4 pint 1.20 12 0.10
Cheddar cheese 400g 2.50 4 0.63
Parmesan style 200g 1.80 8 0.23
Yoghurt - natural 500g 0.80 2 0.40
Butter 250g 0.94 25 0.04
7.24

2009 18
Your meat requirements, if you are so inclined,
can be shopped around for and if you look a
budget 2.00 pack of mince would cost you
60.00/month if you ate just that.
Below is a list that costs little more but has good
ingredients for classy meals!
Meats Amount Price Avg Servings Cost/serving
Gammon joint 1kg 4.00 5 0.80
Pork leg 1kg 4.50 2.5 1.80
Beef brisket 1kg 4.50 2.5 1.80
Beef rump 1kg 9.00 2.5 3.60
Lamb shoulder 1kg 4.80 2.5 1.92
Lamb leg 1kg 7.50 2 3.75
Chicken free range 1kg 4.00 1.25 3.20
Pollack 1kg 4.56 2 2.28
Cod 1kg 9.00 2 4.50
Halibut 1kg 8.50 2 4.25
Coley 1kg 3.80 2 1.90
Prawns 200g 1.85 0.5 3.70
Tuna tins 125g 1.00 1 1.00
67.01 27.75
Learn to butcher a chicken, its fairly easy even

to start with. Slow cook gammon to make your
own ham, use pork leg for minced pork and
brisket for minced beef.
Cook lamb shoulder in the slow cooker and just
before serving get it out, peel away the meat and
return to your sauce. Waste is minimal and
flavours great (gives the bones to the dog!).
Treat yourself to rump at the month end or
prawns in a stir fry.
2009 19
You will see soon how this little lot adds up to
37.00 a week in decent meals with little up
front investment.
Chicken leaves leftovers as said before.

Sandwiches, re-heat in a curry or Chinese, add it
to a stew in the winter months.
Beef brisket slow cooked gives you beef for a

meal and some for sandwiches leftover.
Try Pollack for your fish as it is more readily

available, cheaper and as tasty as Cod. If you
like try some Coley for a slightly sweeter meat,
maybe in a stir fry or curry.
Get the blade side of shoulder and check for

good thick streaks of meat at both ends before
buying.
Shop around for the offers on Tuna, it never

goes wrong in a pasta bake or a sandwich with
mayo, a little salt and pepper and granary bread.
Always check the prices and shop around.

One week it will be a good price then ,just as
youre used to it, the price goes up and the
supermarkets recover their discounts!
Dont be beaten out of your hard earned savings.
2009 20
Having worked hard to save those pennies below is
an example cost followed by a basic recipe.
Youll see each meal is around the 5.00 mark for
3 people for the day, not the evening!
Monday
Breakfast
Cereal 1 0.31
Milk 1 0.10
Lunch
Bread (Allowing for 6 slices) 1 0.18
Tuna (125g tin) Preferably in brine 1 1.00
Butter 1 0.04
Lettuce (1/8th of your iceberg) 1 0.11
Dinner - Bolognese
Onion (half a medium) 0.5 0.04
Garlic (1 clove) 1 0.07
Tomato Puree (1tbsp) 1 0.01
Chopped Tomatoes (440g or so) 1 0.25
Minced Beef (350g if its your own mince or
400g) 1 1.80
Mixed herbs (2tsp) 2 0.05
Red pepper (half) 1 0.35
Flour (2 tbsp) 1 0.01
Parmesan style cheese (grated yourself!!) 1 0.23
Spaghetti (100g) 1 0.16
Daily
total for
4.70
3
people
2009 21
Each day has a cost averaged from the current
prices available 07/2009. Breakfast is up to you
and merely a guide, some suggestions for lunchtime
sandwiches and the recipe for the evening meal.
Spaghetti Bolognese
1. Dice your onion (half a medium one), squash your garlic

(1 clove) and chop up, dice up your red pepper (half).
2. Put a splash of olive oil (1tbsp) in the pan or wok.
3. Turn on the heat to medium and put in the onions.
4. Once they begin to sizzle put in your mince and stir
around until browned.
5. Add flour (2-3tbsp), tomato puree (1tbsp), pinch of
salt and pepper then stir in.
6. Once thickening and sticky add the chopped tomatoes
(400g), red pepper, garlic and mixed herbs (2tsp).
7. Stir it all in and leave to simmer on a lower setting for
20 minutes, 15 if youre in a rush.
8. Cook your spaghetti according to instructions and
serve with a little grated Padano cheese.

2009 22
Pork Stroganoff
Lunch
Bread 1 0.18
Ham 1 0.80
Butter 1 0.04
Dinner - Stroganoff
Pork Chunks from leg joint about 15-20mm cube
(400g) 1 1.80
Mushrooms (200g) 1 0.60
Green pepper (whole) calculator works in halves 2 0.70
Flour (2-3 tbsp) 1 0.01
Nutmeg (1/4tsp) 1 0.02
Chicken or vegetable stock 500ml 1 0.15
Yoghurt (100ml) 1 0.40
Rice (1 good cupful) 1 0.10
Vegetarians!
Add more mushrooms for a nice Daily total
5.67
for 3 people
mushroom version.
1. Dice your onion, squash your garlic and chop up, slice
up your mushrooms.
4. Once they begin to sizzle add your pork chunks and
garlic then stir around until browned.
5. Add flour, tomato puree, pinch of salt and pepper then
stir in.
6. Once thickening and sticky add the stock, green
pepper, mushrooms and nutmeg.
20-25 minutes.
8. Take off the heat, allow to cool slightly and mix in the
yoghurt.
9. Cook your rice according to instructions and serve.

2009 23
Spaghetti Bolognese Monday
Try pork or chicken
instead of beef or for
meat free use 200g of
mushrooms.
Fry some mushrooms
until crisp and golden in
butter and olive oil and
scatter over the top.
Pork Stroganoff Tuesday

Tasty with pork, beef
or for meat free add
double the mushrooms.
Dont forget to try
fries once in a while,
they go great with the
sauce!
Sweet & Sour Chicken Wednesday

Tasty with chicken,
pork, beef vegetarians
use baby corn, peas and
mushrooms.
Learn to use chopsticks
the meal lasts longer.
2009 24
Sweet & Sour Spicy Chicken
Lunch
Bread 1 0.18
Chicken (Leftovers) 0.5 1.60
Butter 1 0.04
Lettuce 1 0.11
Dinner - Chinese Sw&Sr spicy chicken
Onion (1 medium) 1 0.08
Chilli (1/4tsp or more if you like it hot) 0.5 0.01
Chicken (1-1.5 large breast or leftovers) 0.6 1.92
Soy (1tbsp) 1 0.04
Carrot (1 medium finely sliced into strips) 0.5 0.07
Five Spice (2tsp) 2 0.02
Red pepper (1/2 finely sliced) 1 0.35
Corn Flour (2tbsp but use half initially) 1 0.01
Spring onion (3 sliced at angle or strips) 1 0.85
Vegetarians! Daily total

Replace the Chicken with bean sprouts for 3 people
5.88
and slices of radish.
1. Slice your onion, squash your garlic and chop up, slice
up your pepper, carrot and spring onion.
2. Cook your rice according to instructions .
3. Put a splash of vegetable oil (1tbsp) in the pan or wok.
4. Turn on the heat to high and put in the onions and
sugar.
5. Once they begin to sizzle add your chicken and garlic
then stir around until browned.
6. Add chilli, tomato puree, five spice, pinch of pepper
and soy sauce then stir in.
7. Add the pepper, carrot and spring onion.
8. Stir it all and add a cup of water.
9. Once boiling add the cornflour (pre-mixed with a little
cold water) half initially, and stir until thickened.
10. Serve.
2009 25
Chilli con Carne
Lunch
Bread 1 0.18
Beef 0.7 1.26
Butter 1 0.04
Lettuce 1 0.11
Dinner - Chilli con Carne
Chopped Tomatoes (440g) 1 0.25
Minced Beef (350g if its your own or 400g from
supermarket) 1 1.80
Oregano 1 0.03
Cumin 2 0.02
Chilli 0.5 0.01
Flour 2 0.02
Kidney beans 1 0.35
Rice 1 0.10
Vegetarians! Daily
Replace the Beef with a second and possibly total for 4.70
third kind of bean such as pinto and chick peas. 3 people
1. Dice your onion, squash your garlic and chop up.

4. Once they begin to sizzle add your minced beef and
stir around until browned.
5. Add chilli, tomato puree, flour, cumin, pinch of salt
and pepper then stir in.
6. Add the chopped tomatoes, garlic, oregano, kidney
beans and stir in leaving to simmer for 20 minutes.
7. Cook your rice according to instructions in the
meantime and serve when done.

2009 26
Fish Curry
Lunch
Bread 1 0.18
Cucumber 1 0.14
Lettuce 1 0.11
Butter 1 0.04
Dinner - Fish Curry
Onion (1/2 medium) 0.5 0.04
Chopped Tomatoes (200g) 0.5 0.12
Pollack (500g) 1 2.28
Cumin (1tsp) 1 0.01
Curry powder (2tsp or 3tsp to taste) 2 0.04
Red pepper (1/2 diced) 1 0.35
Peas (1 cup) 1 0.08
Yoghurt (250ml) 1 0.40
Rice (1 cup) 1 0.10

4.52
Replace the fish with potatoes. for 3 people
1. Dice your onion and pepper, squash your garlic and

chop it up then cut the fish into chunks about 25mm.
2. Put a splash of vegetable oil (1tbsp) in the pan or wok.
4. Once they begin to sizzle add cumin, tomato puree,
curry powder, a pinch of salt and pepper then stir in.
5. Add the chopped tomatoes, garlic, pepper, peas and
yoghurt leaving to simmer gently for 15 minutes.
6. Add the fish and stir in then leave for another 5
minutes.
7. Cook your rice according to instructions in the
meantime and serve when done.

2009 27
Chilli con Carne Thursday
Have it with a roast
potato and if youre
vegetarian use sweetcorn
and chickpeas.
Perhaps pinto, kidney and
borlotti beans mixed.
Fish Curry Friday

Alternate with chicken,
pork or beef.
For meatless versions
add potatoes instead of
meat there plenty of
other flavour already
there.
Learn to make your own
chapattis to go with it.
Lasagne Saturday
Cook with chicken, pork
or beef mince. Vegetable
only options could use
red, green and yellow
pepper mix.
Alternatively swap the
yellow pepper for a nice
little courgette.
2009 28
Lasagne A little more complex
Lunch
Bread 1 0.18
Tuna 1 1.00
Butter 1 0.04
Lettuce 1 0.11
Dinner - Lasagne
Chopped Tomatoes (440g) 1 0.25
Minced Pork (350g if your own or 400-450g from
store) 1 1.80
Mixed herbs (2tsp) 2 0.05
Flour (50g) 1 0.01
Butter (50g) 4 0.15
Milk (300ml) 2 0.20
Cheddar cheese (100g plus some for sprinkling) 1 0.63
Parmesan style cheese (50g plus sprinkling
allowance) 2 0.45
Pasta sheets instead of spaghetti (1 pack of 10) 1 0.16
Lettuce (sliced) 1 0.11

5.65
Replace the Pork with sliced courgette. for 3 people
1. Dice your onion (half a medium one), squash your garlic

(1 clove) and chop up, dice up your red pepper (half).
4. Once they begin to sizzle put in your mince and stir
around until browned.
5. Add a little flour (2-3tbsp), tomato puree (1tbsp),
pinch of salt and pepper then stir in.
6. Once thickening and sticky add the chopped tomatoes
(400g), red pepper, garlic and mixed herbs (2tsp).
5 minutes.
8. Melt the butter in a pan on a low heat.
9. Add the flour and stir until it becomes a paste.
2009 29
9. Slowly add the milk stirring all the time and continue
until the sauce begins to thicken.
10. Add a pinch of salt, pepper and nutmeg followed by
the cheddar and padano cheese remembering to leave
some for the topping then stir in.
11. Take a small oven dish and spread a thin layer of the
meat mix on the base.
12. Add the pasta sheets breaking them to fit snugly.
13. Spread a thin layer of the cheese sauce over the
pasta.
14. Repeat this as many time as you can (usually 3) to
build up the layers.
15. Once the last layer of pasta is covered with cheese
sauce sprinkle over the remaining cheddar and padano
(parmesan) to cover.
16. Place in a pre-heated oven (gas mk6/200c/400f).
17. Keep an eye on it so it does not burn but in about 15-
20 minutes there should be a nice golden topping at
which time you can remove it.
18. Cut into slices then serve with a spatula.
Have you noticed the common denominator yet?

Garlic.
Tomato puree.
Onion.
All good healthy bases for a meal.
Add peppers with a high Vitamin C content and it
just gets better.
2009 30
Roast Chicken Sunday Lunch
If you dont want
the hardship of a
full lunch or its
hot.
Cook the bird the
same but have
salad and new
potatoes instead.
Dinner - Roast Chicken

Onion (1/2 medium big chunks) 0.5 0.04
Chicken (whole 1.2kg minimum really) 1.2 3.84
Mixed herbs (2tbsp) 2 0.05
Potatoes (1kg) 1 0.47
Peas (1 large cupful) 1 0.08
Carrots (4 medium) 1 0.15
Flour (1tbsp) 1 0.01
Butter (20g a good lump for rubbing the chicken) 2 0.08

6.52
Sorry Sunday lunch is Sunday lunch. for 3 people
Perhaps roast parsnip and celeriac?
Now then, this is the difficult bit to price fully.

Some may use cheap battery hens but I have
based the price on a free-range bird. The price
difference in a full bird is little and with the
savings I make elsewhere I believe I should only
by free-range.
But thats my personal choice.
2009 31
1. Slice your onion into big chunks, squash your garlic
with the peel on, just until you here it crack, then
drop them in the base of the oven tray.
2. Peel your potatoes and carrots and place them in cold
water.
3. Boil a large pan of water and place your potatoes in
for ten minutes only. Half them if they are very large.
4. Remove them and set aside but keep the water for
stock.
5. Melt the butter in a small tub(15 seconds in a
microwave should do) and mix the herbs with it.
6. Wash your bird inside and out under the cold tap
making sure there are no giblets inside. Shake it up
ended to make sure the water is out of the cavity.
7. Pat the bird dry with some kitchen roll and rub the
butter and herb mixture all over.
8. Pre-heat the oven to Gas mk5/190c/375f.
9. Whilst the oven heats up pop your part boiled
potatoes in a smaller pan and shake around with a good
lump of butter or lard, just until they have a rough
texture.
10. Place the potatoes and the chicken on the tray
ensuring the chicken is lying on its side (it will lean
over at an angle) then place it in the oven.
11. Cooking times vary so consult the label for times, but
around 50 minutes per kilo plus an extra 25 minutes at
the end is fair. Check with a sharp knife that the
juices run clear at the joint between the thigh and
the breast when taking out of the oven.
12. Half way through turn the bird onto the other side
and flip over the potatoes.

2009 32
13. Remove the bird after your calculated cooking time,
cover with foil and leave somewhere warm to rest,
draining the juice in the bottom of the pan into a jug.
14. At this point if the roast potatoes arent done them
increase the oven temperature and leave in a little
longer.
15. Put on two pans of water, one for the remaining
potatoes and one for the peas and carrots.
16. Slice these potatoes up into small 25mm chunks they
cook quicker.
17. Bring both pans to the boil and put the carrots in one
pan and the potatoes in the other. Adding a little
sugar to the carrots and a little salt to the potatoes.
18. Once the potatoes are softened remove from the
heat.
19. Add the peas to the carrots at this time and allow to
come back to the simmer , cover and turn off the
heat.
20. To the potatoes add some butter (25g or so) pinch of
nutmeg (1/4tsp) ,pinch of salt and pepper and add a
splash of milk (10ml) and mash thoroughly. Season
once mashed to taste.
21. Taking the juice from the chicken, 500ml of chicken
stock, the potato water from earlier mix all together
and bring to the boil.
22. Thicken with the cornflour-water mix until the
consistency you like then season to taste with salt
and pepper (checking first as youre using the salted
potato water).
23. Place the vegetables, roast spuds and mash in bowls,
carve the chicken and serve with a little gravy.

2009 33
Now you have a basic set of meals, but you
may have noticed the similarity in ingredients.
A large range of meals deal in the same base
products but different herbs or spices are
employed.
For example:
A basic chicken stew/hotpot is chickens
pieces (thighs, drumsticks and possible wings.
Effectively browned in a pan to make the skin
look a little more edible.
Then pan fry a little onion in olive oil as
described previously.
Throw in a clove of garlic, some potatoes
diced, some carrots, some chopped tomatoes
(400g ish), tomato puree, salt, pepper, mixed
herbs (1-2tsp) and 500-750ml of chicken or
vegetable stock.
Pop it in the oven at Gas mk4/180c/350f.
Leave it for a couple of hours (longer if you
want it really falling off the bone).
Add some peas 5 minutes before you want to
take it out.
Then serve with a nice bit of crusty bread.

2009 34
Now Spanish style for the same meal:
Change the mixed herbs for oregano (1tsp)

and paprika (1tbsp)
A completely different flavour from such a
small change.
Remember also that you can remove the
chicken, take the skin off and strip all the
meat off to place back in the pot if you do
not like big bony pieces.
Chilli for example also:
Change the chilli powder and cumin for

paprika (1tbsp) and oregano (1tsp) and
replace the kidney beans for potato or
pinto beans.
Another Spanish influenced dish.
Diversity is the key especially with children
We are lucky, as our little girl has been

exposed to varied foods from before she
started on solids.
It is surprising however that her friends will
readily eat peppers, chorizo and salad mixes
when invited around with eagerness, however
at home the parents have commented on how
difficult it is to introduce new foods.
2009 35
Unfortunately therefore, I cannot comment on
how your children might react to your new
recipes.
For example, our little ones first solid meal
was paella. It was soon pointed out though that
seafood is not advisable for a baby. It may
however explain her appetite for prawns now
she is seven though.
We have to be careful as to how often we give
her prawns as they can raise cholesterol
though.
So remember that a great deal of European

recipes especially have similar base ingredients.
Its not really surprising as food migrates over

the centuries and influences many other
societies.
Further on we will look at more simple recipes

and variations but first just another few
comments on the shopping basket.
2009 36
As your skills and especially your range grows
you will naturally find experimenting with the
base ingredients and more often than not it will
taste great. Dont get me wrong, there may be
some bloopers so when trying something new
introduce it in a meal with a couple of smaller
options so you have a backup there.
You are beginning to realise that a huge
expanse of expensive ingredients is not
required to create different flavours.
Granted these recipes are not all authentic
from any given country but have come about
from not wanting a huge range of ingredients to
buy. I do now have a huge range of ingredients
but only as Ive increased my range over the
years and made occasional purchases to try a
new recipe.
The shopping basket then, can, as shown, be
kept down to a budget. Your base spices and
essentials you possibly already have some of,
but at worst case and empty cupboards you
have an outlay of around 25 for a month of
supplies in some cases and six months in others.
How many times do you pass a supermarket?
If youre on your own, pop in, grab a basket and
wander around looking at the shelves from
countries of the world.
2009 37
Another tip as you gain experience is taking
something to make notes on.
When shopping look at the labels on ready meals
that appeal to you and check the base
ingredients (thats the ones you recognise, not
the additives and E-numbers). Note them down
and see if you have a similar combination to
made the dish for yourself.
Be warned though. I have become so against
ready meals that I feel a little awkward standing
in the sections as someone may spot me choosing
a ready meal!
Some have much better ingredients on a regular
basis than others.
For example one supermarket I use always has
consistent peppers and chillies, whilst another is
awful. One has a good fresh fish selection but
their prawns are too expensive. I do not however
shop at all three in the same day as that would
make you insane.
What I do is vary from week to week or month by
month and, if Im passing one I know is good for
a certain product, Ill pop in a just grab a couple
of bits.
You have to keep an eye on prices at all time
though.
It is a constant fact that every day many people
are paid to keep manipulating, massaging and
marketing products to get you in their store but
there is always another rise elsewhere in the
regulars to compensate for this offer.
2009 38
No one gives anything away nowadays and a sale
is certainly never a sale like it used to be!
Wine can be dropped because it simply hasnt
sold.
Ask yourself, is there a reason it hasnt sold?
Also there is the WAS 11.99 NOW 3.99.
If it was that good would you lower the price.
Although it may make a nice 3.99 bottle but it
may also be in your local shop for 3.50 and has
been for ages.
Dont get caught out!
The simple pepper once went up to a 1 per

pepper.
Surprisingly everyone stopped buying, or at least
sales must have dropped a massive amount as
they dropped a while later to 50p. Once sales
picked up 72p was the charge, 10p more than
three months previous.
You can see the game played here with easing
you after your hard earned cash.
62p to 72p (thats just over 16%), then a rise to a
1, which is just over a 60% rise on the original
price in a matter of weeks.
There are many other pitfalls to see if you shop
wisely.
So all in all there is a science to be made of your

shopping basket selections and be wary and
watching your products will save you money.
2009 39
Always check the price of your standard
products every time you shop. Soon youll get
used to what youre paying and very soon youll
find you get annoyed with sudden fluctuations in
prices, but youll be winning because they rely
on the spending public not noticing.
Shop wisely and be careful!

2009 40
So we have the shopping sorted, we know what
we want to get and we know where to get it
and how much.
Now we can look at expanding our horizons.
As we have our basic principal meals after a

week you want to provide something different.
On each of the earlier recipes there were
options for changes in meat or vegetarian
options for the meat next to the pictures.
We can now try to create something new.
In Where Next? a couple of examples were

given for changing a simple dish to a different
tasting simple dish by replacing the herbs and
spices.
This principle will be expanded later.
But keeping with your basic meals lets look at

different ways of serving.
Taking the core meal we shall serve it with

different accompaniments, such as burritos
for your chilli is so simple, or noodles with your
Chinese instead of rice can be al stirred in at
the same time for an all in one dish.
2009 41
Take the stroganoff dish, leave out the
yoghurt and thicken with add paprika and
thicken with cornflour for a tasty goulash
style serving.
As mentioned previously none of these meals
are supposed to be genuine but they get you
started.
All of these meals have come about because
of the need to use what I have therefore
ingredients are dropped from time to time
and once cooked I have found they still taste
great so continued to use them.
In the next section we look at a dish that

comes about from a slice of pork tenderloin
and whats in the cupboard and heres the
cost.
Pork Tenderloin 350g 1 2.66
Water 100ml -
Demerara sugar 1tbsp (normal sugar will do) 1 0.01
Soy (1tbsp) 1 0.04
Sweet Chilli sauce (3tbsp) 3 0.16
Five Spice (2tsp) 2 0.02
Red pepper (1/2 finely sliced) 0.5 0.35
Corn Flour (2tbsp but use half initially) 1 0.01
Spring onion (1 sliced at angle or strips) 1 0.10
Juice of 1/2 Lemon 0.5 0.12
Small radishes (peeled and very thinly sliced) 2 0.05
Vegetarian? Replace the pork with additional green pepper,
fine strips of carrot and peas or sliced green beans. Daily total
3.74
for 3 people

2009 42
Stir-fry Chilli Pork
So there I am, a planned meal of Stroganoff
but we had no mushrooms, an item we only buy
to order because of its limited shelf life.
What were we to do to overcome this bad
planning?
Dig out everything good for a stir-fry and
make Chinese!
Apart from the loin, which I sliced in thin
strips about 3 long, I found half a lemon, one
spring onion, half and onion, half a red pepper
to use up and two small radishes from
yesterdays salad in the fridge.
We got out chilli sauce (another item to add to
your list), soy sauce, five spice, Demerara
sugar, tomato puree, some cornflour and 100ml
of water and did the following.

2009 43
1. Put a pan of water on the heat for the rice.
2. Put 1 tbsp of vegetable oil in a wok and set on a high
heat.
3. Put the onions straight in and wait for the sizzle.
4. Add the Five spice, Demerara sugar, tomato puree,
sweet chilli sauce, soy sauce, lemon juice and stir.
5. Once it begins to boil put in the pork and garlic
separate, stir and wait for it to brown.
6. You should be able to put in your rice now if the pan of
water is boiling. Remember to stir for the first minute
to stop it sticking to the pan.
7. Add the radish slices and red pepper and stir in.
8. Add the water and once it comes to the boil stir in the
cornflour/water mixture and watch the sauce thicken.
9. Turn down the heat under the wok to low, sprinkle
over the spring onion slivers and flick the kettle on
for boiling water to clean the rice with.
10. Once the rice has cooked for its allotted time, usually
ten minutes, drain in a sieve and clean with your boiled
water.
11. Serve up and enjoy.
Now you could do this with left over chicken,

pork or beef.
Add pineapple chunks, bean sprouts, carrot
slivers, green pepper instead of red for the
beef dish.
Thats six different combinations at least.
Replace the rice with noodles from time to
time and that gives you twelve.

2009 44
Take the basics and
start frying them up.
Add your peppers and

radishes to the mix.
Ten minutes on and your

there so turn it down and
sprinkle in the Spring onion.
A healthy hearty meal

that is packed with
flavour like its fresh
from the Takeaway!
2009 45
Let your mind get into changing the odd bits
and pieces once youre confident, they all cook
in exactly the same way.
Just remember to put the bean sprouts in at
the same time you would the spring onion not
early on in the cooking, unless you like them
really soggy.
Now then, the meal that started this all off

for me!
Pasta, bacon, onion, chopped tomatoes and
green pepper, with a little green pesto on the
pasta. Though pesto is not to everyones
tastes so leave it out and mix the cooked
ingredients through the pasta instead.
I think this is the point to confidence in

cooking.
Most of the recipe books show you only one

way.
Therefore you assume that you need a wealth
of ingredients to manage all the variables.
Its nice to cook to a recipe but not always
cost effective and sometimes difficult to
follow.
Armed with a few basic ideas this allows you
to vary your own creations and give you the
confidence to cook for yourself.
So to the next recipe-
2009 46
Pasta Shapes with Bacon,
Green Pepper and Tomato
As simple as a stir-fry and as tasty as any pasta
dish youll pay for.
Pack of bacon (8 rashers) sliced into strips 1 2.00
Onion (1/2 medium) finely sliced 0.5 0.04
Mixed herbs (1tsp or maybe 2) 2 0.02
Green pepper (finely sliced or diced) 1 0.72
Chopped tomatoes (440g) 1 0.10
Pesto sauce (2tbsp) optional 2 0.10
Water (100ml) if it gets a little dry 100ml -
Pasta shapes (1.5 to 2 good cupfuls) 1 0.10
Vegetarians replace the bacon with courgette strips
Daily total
3.16
for 3 people
1. Put a pan of water on the heat for the pasta.

2. Put 1 tbsp of olive oil in a wok and set on a medium to
high heat.
3. Put the onions straight in and wait for the sizzle.
4. Add the bacon and stir until just starting to colour.
5. You should be able to put in your pasta now if the pan
of water is boiling.
6. Add the green pepper, garlic, tomatoes, tomato puree
and mixed herbs to the bacon and stir in.
7. Lower the heat to a simmer.
8. Once the pasta has cooked for its allotted time,
usually ten minutes, drain in a sieve.
9. Place back in the saucepan and stir in the pesto.
10. Serve up and enjoy.
11. Alternatively if youre not sure about pesto put the
pasta straight into the bacon, pepper and tomatoes,
stir in and serve.
Sprinkle over a little padano cheese if you wish.
2009 47
This little tutorial program will grow as more ideas
are put to it but we wanted to get the basics out
there quickly in the current climate.
Soon we shall produce part 2 and include the
following.
Playing about with rice, pasta and potatoes
Discussing adding spices to your rice water, quick
tomato sauce for pasta, and stir fry spuds for little
crouton type servings.
New flavours
Discussing lamb, sweet potato, chilli and honey
dishes etc.
Playing with vegetables
Discussing vegetarian options to the same meal set,
broccoli - cooking for effect, our own Meat free
Spanish omelette (not forgetting the sausage
version), vegetable types and uses including crushing
the garlic clove without having to buy another tool.
Natural sweeteners
Discussing sugar with tomatoes and chocolate in
chilli etc.
I hope this has been of help.

Mark Keogh 2009

2009 48
The basics: P.2
Basic Utensils: P.3
Herb mixes: P.4
Meats: P.5
Vegetables: P.6
Other Regulars: P.7
Herb mixes and their uses: P.8
Herbs and Spices P.9
Garlic!!!!! P.10
So where are we? P.11
Saving Money! P.12
Cooking: P.14
What you need in your cupboard: P.16
Recipe Time: P.21
So this is how it works: P.22
Where next? P.34
Your shopping basket P.37
Recipe variations P.41
This publication is intended for free private reproduction for

individuals and not for commercial reproduction, Mark and
Karen Keogh own the copyright of information contained within
this document and permission for reproduction for commercial
use should be sought by arrangement and express permission of
the owners.

2009 49

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Tricks and turns to

creating good food on a

Cooking Good Food on a Budget Mark Keogh

There a basic set of no more than 8 herbs and

Mixed herbs, oregano, paprika, chilli powder,

Shop around the new World Food Section that

Cooking Good Food on a Budget Mark Keogh

If you consider investing 16 or so in the kind of

Cooking Good Food on a Budget Mark Keogh

Most supermarkets freeze or deeply chill to

Cooking Good Food on a Budget Mark Keogh

As your skills expand a more varied set of

Cooking Good Food on a Budget Mark Keogh

Mixed herbs 30g 1.00 40

Shown are the rough costs in July 2009 and how

Cooking Good Food on a Budget Mark Keogh

So then down to a mix or two!

Now garlic and tomatoes are both anti-oxidants

What we need now is a basic list of ingredients

There is a growing migrant populous in the UK

Cooking Good Food on a Budget Mark Keogh

Cooking Good Food on a Budget Mark Keogh

Cooking Good Food on a Budget Mark Keogh

Potatoes take twenty minutes, pasta takes

Well cover a few basic recipes to give a week

Firstly a small range of herbs and spices to get

Dry Ingredients Amount Price Avg Servings Cost/serving

Flour 1kg 0.50 60 0.01

Cooking Good Food on a Budget Mark Keogh

Regular Veg Amount Price Avg Servings Cost/serving

Other Regulars Amount Price Avg Servings Cost/serving

Do not forget the most important meal of the day!

Breakfast Amount Price Avg Servings Cost/serving

Cooking Good Food on a Budget Mark Keogh

Learn to butcher a chicken, its fairly easy even

Chicken leaves leftovers as said before.

Beef brisket slow cooked gives you beef for a

Try Pollack for your fish as it is more readily

Get the blade side of shoulder and check for

Shop around for the offers on Tuna, it never

Always check the prices and shop around.

1. Dice your onion (half a medium one), squash your garlic

Cooking Good Food on a Budget Mark Keogh

Cooking Good Food on a Budget Mark Keogh

Pork Stroganoff Tuesday

Sweet & Sour Chicken Wednesday

Vegetarians! Daily total

1. Dice your onion, squash your garlic and chop up.

Cooking Good Food on a Budget Mark Keogh

Vegetarians! Daily total

1. Dice your onion and pepper, squash your garlic and

Cooking Good Food on a Budget Mark Keogh

Fish Curry Friday

Vegetarians! Daily total

1. Dice your onion (half a medium one), squash your garlic

Have you noticed the common denominator yet?

Dinner - Roast Chicken

Vegetarians! Daily total

Now then, this is the difficult bit to price fully.

Cooking Good Food on a Budget Mark Keogh

Cooking Good Food on a Budget Mark Keogh

Cooking Good Food on a Budget Mark Keogh