Budget One-Pan Dinners That Taste Like a Treat

Delicious dinners without draining your wallet—or your energy.

When you’re trying to stick to a food budget but still want dinner to feel like something you want to eat (rather than something you’ve cobbled together in a panic), one-pan meals are your secret weapon. Minimal ingredients, barely any washing up, and lots of flexibility for what’s already in your kitchen.

Here are five of our favourite one-pan dinners that are big on taste, low on cost, and perfect for weeknight suppers.

1. Sausage, Sweet Potato & Apple Traybake

This dish is pure comfort food—with a little sweet-and-savoury twist. Roast sausages with cubed sweet potato, sliced red onion and wedges of apple. Add a drizzle of oil and a spoonful of wholegrain mustard mixed with a touch of honey. Roast at 200°C for 30–35 minutes until everything is golden and sticky. A handful of fresh parsley lifts it just before serving.

2. Cheesy Baked Rice with Peas & Spinach

A traybake take on risotto—without all the stirring. In a baking dish, mix uncooked long-grain rice with frozen peas, chopped spinach (fresh or frozen), diced onion, garlic, vegetable stock, and a pinch of dried thyme. Top with grated cheddar and bake covered at 180°C for 30 minutes, then uncover and cook for 10 more until the cheese is melted and golden.

3. Chickpea, Tomato & Aubergine Stew

Tinned tomatoes and chickpeas come together in this rich, warming stew. Sauté onion and garlic in a deep pan, then add diced aubergine, paprika, cumin and a pinch of cinnamon. Stir in chopped tomatoes and simmer until thick. Serve with crusty bread or spoon over couscous for a hearty meal that costs pennies.

4. Egg Fried Rice—Sheet Pan Style

Got leftover rice? This twist on egg-fried rice is made entirely in the oven. Spread cooked rice on a baking tray, toss with frozen mixed veg, a drizzle of sesame oil, soy sauce, and 2 beaten eggs. Roast at 200°C for 20–25 minutes, stirring halfway through. Finish with chopped spring onions and sesame seeds for crunch.

5. Stuffed Peppers with Lentils & Feta

Bell peppers become edible bowls in this easy veggie bake. Halve and deseed your peppers, then fill them with a mix of cooked green or brown lentils, tinned chopped tomatoes, garlic, and a little oregano. Crumble feta over the top and roast for 30–35 minutes at 190°C until soft and bubbling.

Budget Tips for One-Pan Wins:

Shop your cupboard first: Tinned beans, rice, and pasta are excellent bases for a filling meal.

Buy veg in season or frozen: Frozen spinach, peas, and mixed veg are cheap, nutritious and last ages.

Use what you’ve got: Swap proteins or grains based on what’s already in the fridge or freezer.

There you go—five flavour-packed meals you can make on one tray or in a single pan, without spending loads or sacrificing taste.

Which one will you try first? Got a go-to budget-friendly one-pan dish? Share it in the comments—we love discovering new ideas from fellow food lovers!

The following links will be of interest

https://www.food.gov.uk/safety-hygiene/healthy-recipes

https://help-for-early-years-providers.education.gov.uk/health-and-wellbeing/nutrition/cost-effective-healthy-food

20 Easy Summer Dinners That Won’t Heat Up Your Kitchen

When the sun is blazing and the temperatures soar, the last thing you want to do is stand over a hot stove or crank up the oven. 

But that doesn’t mean sacrificing flavour, nutrition, or satisfaction. With a bit of creativity and the right ingredients, you can whip up delicious dinners that are refreshing, satisfying, and most importantly, cool.

Here are 20 easy summer dinner ideas that keep the heat out of the kitchen and the smiles around your table.

1. Caprese Salad with Crusty Bread

Fresh tomatoes, creamy mozzarella, fragrant basil, a drizzle of olive oil and balsamic — it’s a classic for a reason. Serve with warm crusty bread (from the bakery, not the oven!).

2. Prawn and Avocado Tacos

Cold cooked prawns, sliced avocado, crunchy slaw, and a limey yoghurt dressing in soft tortillas. Light, zesty and satisfying.

3. Mediterranean Mezze Platter

Think hummus, tzatziki, olives, falafel, sliced cucumber, cherry tomatoes, and warm pita bread. It’s a grazing dream with no stove required.

4. Cold Noodle Salad

Cook noodles early in the day and chill. Toss with shredded carrots, edamame, spring onions, sesame seeds, and a tangy soy-ginger dressing.

5. Rotisserie Chicken Wraps

Grab a supermarket rotisserie chicken and wrap it up with rocket, feta, red onion, and a lemony dressing.

6. Tuna Niçoise Salad

Canned tuna, boiled eggs (make them in the morning!), green beans, potatoes, and olives — all tossed in a mustard vinaigrette.

7. Chickpea & Cucumber Salad

A no-cook protein bomb with chickpeas, cucumber, red onion, parsley, lemon juice, and a bit of garlic. Add crumbled feta if you're feeling fancy.

8. Smoked Salmon Bagels

Layer smoked salmon, cream cheese, capers, red onion, and rocket in a bagel for a summery deli-style treat.

9. Watermelon, Feta & Mint Salad

It’s a refreshing, sweet-savoury combo that’s perfect for hot nights. Add grilled chicken (if you're using a BBQ!) for more protein.

10. Gazpacho with Crusty Bread

Cold Spanish tomato soup made with blended raw vegetables — cooling, flavourful, and hydrating.

11. Greek Pasta Salad

Cook pasta early and chill. Add cherry tomatoes, cucumber, red onion, olives, feta, and a Greek vinaigrette.

12. Vietnamese Rice Paper Rolls

Filled with prawns, vermicelli noodles, mint, coriander, and crunchy veg. Serve with hoisin-peanut or nuoc cham dipping sauce.

13. Charcuterie Board Dinner

Cure your hunger with a selection of cured meats, cheeses, pickles, crackers, fruits, and nuts. No heat, maximum style.

14. Smashed Chickpea Sandwiches

Mash chickpeas with mayo, mustard, celery and spices. Serve on crusty bread with lettuce and tomato.

15. Stuffed Avocados

Halve ripe avocados and fill with tuna, egg mayo, or quinoa salad for a quick and cool meal.

16. Summer Rolls with Dipping Sauce

Packed with raw veg, herbs, and chilled protein like tofu or cooked prawns. Roll and dip!

17. Zucchini & Ricotta Flatbreads

Use store-bought flatbreads topped with ricotta, thin courgette slices, lemon zest, and herbs. A quick grill on the BBQ if needed.

18. Couscous Salad with Halloumi

Prepare couscous with boiling water (no stove!), then toss with chopped veg, herbs, and lightly grilled or cold halloumi.

19. Avocado & Black Bean Tacos

Mash avocado with lime and salt, top with canned black beans, tomato, and red cabbage. Dinner in 10 minutes.

20. Leftover BBQ Bowl

Use any leftover BBQ meats or grilled veg and serve over a base of rice or leafy greens with your favourite sauce.

The Growing Concern: Why Are So Many Unable to Cook Nutritious Meals? What can be done about it?

In today’s fast-paced, modern world, the ability to prepare nutritious meals has become a challenge for many.

Despite an abundance of information about healthy eating, countless people struggle to translate that knowledge into practice. 

The reasons for this issue are multifaceted, ranging from lack of time and skills to financial constraints and cultural shifts. 

However, addressing this problem is crucial for improving public health and fostering a better quality of life.

Why Are People Struggling?

Time Constraints: With busy work schedules, family responsibilities, and social commitments, many individuals feel they don’t have the time to cook. Fast food and pre-packaged meals often become the default options, even though they’re frequently high in unhealthy fats, sugars, and preservatives.

Lack of Skills: Cooking is a skill that requires practice and confidence. Unfortunately, many people have not been taught basic cooking techniques, either at home or in school, leaving them intimidated by the idea of preparing meals from scratch.

Financial Barriers: There is a misconception that healthy eating is expensive. While some nutritious foods can be costly, many affordable options exist, but a lack of knowledge about budgeting and meal planning often leads people to rely on cheaper, less nutritious alternatives.

Cultural Shifts: The rise of convenience culture has made fast and processed foods more appealing. Cooking at home is sometimes seen as a chore rather than an enjoyable or rewarding activity. The kitchens in some homes are too small to allow people to easily prepare or cook food.

Solutions to Encourage Nutritious Cooking

Education and Skill-Building:

Introduce cooking classes in schools to teach children essential skills from a young age.

Offer community workshops for adults, focusing on easy, affordable recipes.

Leverage online platforms to share cooking tutorials and tips.

Time-Saving Strategies:

Promote meal prepping and batch cooking to reduce daily cooking time.

Highlight quick, nutritious recipes that can be prepared in under 30 minutes.

Encourage the use of kitchen gadgets, like slow cookers and pressure cookers, to simplify cooking processes.

Financial Guidance:

Share tips on shopping smart, such as buying in bulk, choosing seasonal produce, and avoiding food waste.

Create resources that showcase budget-friendly recipes using staple ingredients.

Advocate for programmes that make healthy foods more accessible, such as subsidies or community gardens.

Cultural Reframing:

Celebrate cooking as a creative and social activity rather than a chore.

Share stories and traditions that connect people to the joy of preparing meals.

Highlight the health and emotional benefits of home-cooked meals, such as better nutrition and family bonding.

The Role of Policy and Community

Governments and communities can play a significant role in promoting nutritious cooking. Policies that support nutrition education, regulate misleading food marketing, and improve access to affordable healthy foods can make a difference. Community initiatives, such as cooking clubs, shared kitchens, and local farmers' markets, can also empower individuals to make healthier choices.

Foodbanks:

Foodbanks have an important role to play. But some foodbanks have noticed that some people who are relying on foodbanks do not have the necessary skills required to cook fresh foods. They would rather have ready meals or items that can be zapped in a microwave or heated up in an airfryer. Foodbanks and charities that offer training and help to assist people to develop cooking skills should work together to provide food and the necessary skills to cook good, nutritious and tasty meals. 

Conclusion

The inability to cook nutritious meals is a pressing issue, but it is not insurmountable. By addressing the barriers of time, skills, finances, and cultural perceptions, we can create a society where cooking and eating healthily are accessible to all. 

Whether through education, community support, or policy changes, the solutions are within reach—and the benefits for individuals and society are well worth the effort.

That's Food and Drink will continue to include recipes that are easy to prepare to help deal with some of the concerns we have mentioned in this blogpost. 

Cooking for Yourself as a New Student: A Guide to Easy, Tasty, and Affordable Meals

As a new student, cooking for yourself can be both exciting and daunting. While it's tempting to live off instant noodles and takeaways, learning to cook simple, nutritious meals is not only healthier but also kinder to your wallet. 

Here's a guide to help you navigate your kitchen and whip up meals that will fuel your studies and keep you satisfied.

1. Stock Up on Essentials

Before you start cooking, it’s crucial to have a well-stocked pantry. Here’s a list of essential ingredients that will serve as the backbone of many meals:

Pasta and Rice: These are versatile, filling, and can be paired with a variety of sauces and ingredients.

Tinned Tomatoes and Beans: Perfect for making sauces, stews, and soups.

Spices and Herbs: A basic selection of salt, pepper, mixed herbs, and spices like paprika, cumin, and garlic powder can transform a dish.

Oil: Olive oil for cooking and dressing, and a bottle of vegetable oil for frying.

Onions and Garlic: These add flavour to almost any dish.

Bread: Useful for quick sandwiches, toast, and budget-friendly meals like beans on toast.

2. Invest in Basic Cooking Equipment

You don’t need a kitchen full of gadgets, but a few basic tools will make cooking much easier:

A sharp knife and chopping board

A couple of saucepans and a frying pan

A baking tray

Wooden spoon and spatula

A sieve or colander for draining pasta and vegetables

Measuring jug and scales (for accuracy in recipes)

3. Simple Meal Ideas

Here are a few easy recipes that are perfect for beginners:

Pasta with Tomato Sauce

Ingredients: Pasta, tinned tomatoes, garlic, onion, olive oil, salt, pepper, and mixed herbs.

Method: Cook the pasta according to the packet instructions. Meanwhile, sauté chopped onions and garlic in olive oil until soft. Add the tinned tomatoes, season with salt, pepper, and mixed herbs, and let it simmer. Combine with the cooked pasta, and you’ve got a delicious meal in under 20 minutes.

Stir-Fried Veg and Rice

Ingredients: Rice, mixed vegetables (fresh or frozen), soy sauce, garlic, and a bit of oil.

Method: Cook the rice as per the instructions. In a frying pan, heat some oil, add chopped garlic and mixed vegetables, and stir-fry for a few minutes. Add the cooked rice and soy sauce, and stir everything together. This dish is quick, healthy, and can be made in large batches.

Omelette

Ingredients: Eggs, vegetables (like peppers, onions, and spinach), cheese (optional), salt, and pepper.

Method: Beat the eggs in a bowl with salt and pepper. In a frying pan, sauté the vegetables in a bit of oil until soft. Pour in the eggs and cook until set, flipping once if you’re feeling confident. Add cheese before folding the omelette in half for a bit of extra indulgence.

4. Plan Your Meals

Meal planning might sound tedious, but it saves time and money. Take some time each week to plan your meals and create a shopping list. This way, you’ll avoid the temptation of expensive takeaways and make sure you use up all the ingredients you buy.

5. Batch Cooking

Cooking in bulk is a lifesaver during busy times. Make a large batch of food, like a stew or curry, and freeze individual portions. This way, you’ll always have something homemade on hand, even when you’re too tired to cook.

6. Healthy Snacking

Keep healthy snacks on hand to avoid the lure of vending machines and corner shops. Fruit, nuts, yoghurt, and homemade snacks like granola bars are great for keeping you going between meals.

7. Stay Safe in the Kitchen

Finally, always prioritise safety when cooking:

Keep an eye on the hob and oven to prevent fires.

Use oven gloves when handling hot dishes.

Be careful with knives—always cut away from your body and keep your fingers tucked in.

Store food correctly to avoid food poisoning. Perishables like meat, dairy, and cooked food should be kept in the fridge.

Avoid cooking if you are drunk.

8. Enjoy the Process

Cooking is not just about feeding yourself; it’s a creative outlet and a way to relax. Don’t be afraid to experiment with recipes and make them your own. You’ll quickly find that cooking becomes less of a chore and more of a rewarding, enjoyable part of your day.

By following these tips, you’ll not only survive your first year as a student but thrive, armed with the skills to cook up tasty, budget-friendly meals that keep you energised and healthy. Happy cooking!

Budget-Friendly Meals for Students and Others on a Tight Budget

Being a student often means juggling studies, social life, and finances. When money is tight, eating well can seem like a challenge. 

However, with a bit of planning and creativity, you can enjoy nutritious and delicious meals without breaking the bank. 

Here are some budget-friendly meal ideas and tips to help you eat well on a student budget or a tight budget if you are just starting out in your career.

1. Plan Your Meals

Planning is key to saving money. Spend some time each week planning your meals and writing a shopping list. This helps you avoid impulse buys and ensures you use what you purchase, reducing waste.

2. Shop Smart

Buy in Bulk: Items like pasta, rice, and tinned goods are cheaper when bought in larger quantities. Look for deals and stock up on essentials.

Seasonal Produce: Fruits and vegetables are more affordable when in season. Check out local markets for fresh, cheap produce.

Own Brand Products: Supermarket own brands are often just as good as more expensive labels and can save you a significant amount.

3. Essential Pantry Staples

Keep a well-stocked pantry with versatile staples like:

Pasta and Rice: Inexpensive and filling, these form the base of many meals.

Tinned Tomatoes: Perfect for sauces, stews, and soups.

Beans and Lentils: Great sources of protein and fibre. Tinned or dried are both economical options.

Herbs and Spices: Essential for adding flavour to your dishes without extra cost.

4. Simple and Cheap Meal Ideas

Breakfast

Porridge: Oats are incredibly cheap and filling. Cook with milk or water and top with fruit, honey, or a sprinkle of cinnamon.

Eggs on Toast: Quick, nutritious, and versatile. Scramble, boil, or poach them.

Lunch

Homemade Soup: Use leftover vegetables and add lentils or beans for protein. Make a big batch and freeze portions.

Wraps and Sandwiches: Fill with hummus, salad, and whatever protein you have (like tinned tuna or leftover chicken).

Dinner

Stir-fry: Use whatever vegetables you have, add some soy sauce, garlic, and ginger, and serve with rice or noodles.

Spaghetti Bolognese: A classic that can be made cheaply with tinned tomatoes, mince, and some basic seasoning.

Vegetable Curry: Use chickpeas or lentils with vegetables, curry powder, and coconut milk for a hearty, warming dish.

Snacks

Homemade Popcorn: Cheap and easy to make, just pop kernels in a pot with a little oil.

Fruit and Veg Sticks: Carrots, celery, and apples are affordable and healthy snack options.

5. Cooking Tips to Save Time and Money

Batch Cooking: Prepare large quantities of meals and freeze portions. This saves time and ensures you have homemade food available.

Leftovers: Don’t throw away leftovers. Use them for next day’s lunch or reinvent them into a new dish.

One-Pot Meals: Save on washing up and energy by cooking everything in one pot. Stews, curries, and casseroles are great options.

6. Explore New Recipes

Don’t be afraid to try new recipes and cuisines. The internet is a treasure trove of budget-friendly recipes. Websites like BBC Good Food and student recipe blogs offer a variety of ideas that won’t break the bank.

7. Cooking with Friends

Cooking with friends can be fun and economical. Pool resources to make larger, cheaper meals and enjoy a communal dining experience.

Conclusion

Eating on a budget doesn’t mean you have to sacrifice flavour or nutrition. With some smart shopping, meal planning, and a bit of creativity, you can enjoy delicious and healthy meals without overspending. 

Recreating Your Favourite Restaurant Dishes at Home: A Culinary Adventure

There’s something undeniably special about dining out – the ambiance, the service, and of course, the exquisite dishes prepared by professional chefs. 

However, sometimes you crave your favourite restaurant meals but prefer the comfort of your own home. 

The good news is that with a bit of effort and creativity, you can recreate these dishes in your own kitchen. Here’s how to embark on this culinary adventure.

1. Choose Your Dish Wisely

Start by selecting a dish that you truly love and have enjoyed multiple times. It’s easier to recreate something you are familiar with. Consider dishes that you can find recipes for online or in cookbooks. For instance, if you adore a specific pasta dish from an Italian restaurant, search for similar recipes as a starting point.

2. Research the Recipe

Once you’ve chosen your dish, research its recipe thoroughly. Many chefs and food bloggers share recipes online, and you might find the exact one you’re looking for. Read through several recipes to get a comprehensive understanding of the ingredients and techniques involved. Websites like BBC Good Food, Jamie Oliver, and Nigella Lawson are excellent resources.

3. Gather Your Ingredients

Quality ingredients are key to replicating restaurant-quality dishes. Visit local markets and specialty shops to source the freshest produce, the best cuts of meat, and authentic spices. For example, if you’re making a Thai curry, get fresh lemongrass, galangal, and Thai basil.

4. Understand the Techniques

Professional chefs use specific techniques to elevate their dishes. Watch cooking videos and read tutorials to grasp these methods. Whether it’s mastering the art of sautéing, perfecting a slow-cooked stew, or getting the hang of rolling sushi, practice makes perfect.

5. Set Up Your Kitchen

Ensure your kitchen is well-equipped. Invest in good-quality knives, pots, and pans. A food processor, blender, and other appliances can also be incredibly helpful. Arrange your ingredients and tools before you start cooking – a practice known as mise en place, which means “everything in its place”.

6. Cook with Care

Follow the recipe closely, but don’t be afraid to adjust it to your taste. Cooking is as much about intuition as it is about precision. Taste as you go, and make adjustments as needed. If a sauce seems too thick, add a bit more liquid. If a dish lacks flavour, don’t hesitate to add a pinch more seasoning.

7. Plating and Presentation

Presentation is a big part of the dining experience. Take your time to plate your dish beautifully. Use garnishes, arrange the food artfully, and consider the colour contrast on the plate. This will make your home-cooked meal feel like a restaurant dish.

8. Pair with the Right Drink

The right drink can elevate your meal to another level. Pair your dish with a suitable wine, craft beer, or a homemade cocktail. For example, a rich red wine can complement a hearty beef stew, while a crisp white wine pairs well with seafood dishes.

9. Enjoy the Experience

Set the table as if you were in a restaurant. Light candles, play some soft background music, and enjoy your meal with loved ones. Savour each bite and take pride in the fact that you’ve recreated a restaurant-quality dish in your own kitchen.

Example Recipe: Classic Chicken Tikka Masala

Ingredients:

4 boneless, skinless chicken breasts

200ml plain yoghurt

3 tbsp tikka masala paste

1 onion, finely chopped

2 cloves of garlic, minced

1 tbsp grated ginger

400g can of chopped tomatoes

200ml double cream

1 tsp ground turmeric

1 tsp ground cumin

Fresh coriander, chopped

1 tbsp vegetable oil

Salt and pepper to taste

Method:

Marinate the Chicken: Cut the chicken into bite-sized pieces. In a bowl, mix the yoghurt with 2 tablespoons of tikka masala paste, half the garlic, and ginger. Add the chicken and mix well. Cover and refrigerate for at least 2 hours, or overnight for best results.

Cook the Chicken: Preheat your oven to 200°C (180°C fan). Place the marinated chicken on a baking tray and bake for 20 minutes, turning halfway through.

Make the Sauce: Heat the oil in a large pan over medium heat. Add the chopped onion and cook until soft and golden. Add the remaining garlic, ginger, and tikka masala paste, and cook for 2 minutes. Stir in the turmeric and cumin, followed by the chopped tomatoes. Simmer for 10 minutes, stirring occasionally.

Combine and Finish: Add the baked chicken to the sauce and simmer for another 10 minutes. Stir in the double cream and cook for a further 5 minutes. Season with salt and pepper to taste.

Serve: Garnish with fresh coriander and serve with basmati rice or naan bread.

By following these steps, you can bring the magic of your favourite restaurant dishes to your own dining table. Happy restaurant style cooking!

Fresh and Nutritious: Cooking for Your Pets

As pet owners, we all want the best for our furry friends. One way to ensure they’re getting top-quality nutrition is by preparing their meals at home. 

Cooking for your pets can be both rewarding and beneficial, offering them fresh, wholesome ingredients without the additives and preservatives often found in commercial pet foods. 

Here’s a guide to preparing and cooking fresh meals for your beloved pets.

Understanding Pet Nutrition

Before diving into recipes, it’s essential to understand the nutritional needs of your pets. Dogs and cats have different dietary requirements:

Dogs:

Protein: Meat, fish, and eggs

Carbohydrates: Rice, oats, and sweet potatoes

Vegetables: Carrots, peas, and green beans

Fats: Fish oil, flaxseed oil, and chicken fat

Cats:

High-protein: Meat, poultry, and fish

Low carbohydrates

Essential fats: Fish oil and chicken fat

Taurine: Found in meat, essential for cat health

General Tips for Pet Cooking

Consult Your Vet: Before changing your pet’s diet, consult with your veterinarian to ensure it meets their specific needs.

Balanced Diet: Ensure meals are balanced with the right proportions of protein, carbohydrates, fats, and essential nutrients.

Avoid Toxic Foods: Never feed your pets onions, garlic, chocolate, grapes, raisins, or any food toxic to them.

Introduce Gradually: Introduce new foods gradually to avoid digestive issues.

Recipes for Dogs

Chicken and Vegetable Stew

A simple, nutritious stew that’s easy to prepare and full of flavour.

Ingredients:

500g chicken breast, diced

1 litre water

1 cup brown rice

1 carrot, diced

1 sweet potato, diced

1 cup peas

1 tablespoon fish oil

Instructions:

In a large pot, bring the water to a boil.

Add the chicken and cook until no longer pink.

Add the brown rice, carrot, and sweet potato. Reduce heat and simmer for 25-30 minutes until the rice and vegetables are tender.

Stir in the peas and fish oil.

Let the stew cool before serving. Store leftovers in the fridge for up to three days.

Beef and Oatmeal Delight

A hearty meal perfect for active dogs.

Ingredients:

500g lean beef mince

1 litre water

1 cup rolled oats

1 apple, cored and diced

1 carrot, grated

2 tablespoons flaxseed oil

Instructions:

Brown the beef in a pan, draining any excess fat.

Add the water, oats, apple, and carrot. Simmer for 20-25 minutes until the oats are soft.

Stir in the flaxseed oil.

Allow to cool before serving. Refrigerate leftovers for up to three days.

Recipes for Cats

Fish and Rice Medley

Cats will love this tasty fish dish that’s both nutritious and easy to make.

Ingredients:

400g white fish (cod or haddock), boneless and skinless

1 cup brown rice

1 cup spinach, chopped

1 tablespoon fish oil

Instructions:

Cook the brown rice according to package instructions.

Steam the fish until it flakes easily with a fork.

Mix the cooked rice, fish, spinach, and fish oil together.

Let the mixture cool before serving. Store leftovers in the fridge for up to three days.

Chicken and Liver Feast

Packed with protein and essential nutrients, this meal is perfect for your feline friend.

Ingredients:

300g chicken breast, diced

100g chicken liver, chopped

1 carrot, finely chopped

1 egg, boiled and chopped

1 tablespoon chicken fat

Instructions:

Cook the chicken breast and liver in a pan until fully cooked.

Steam the carrot until tender.

Mix the chicken, liver, carrot, and boiled egg together. Stir in the chicken fat.

Allow to cool before serving. Refrigerate leftovers for up to three days.

Conclusion

Cooking for your pets not only ensures they receive high-quality, fresh ingredients but also strengthens the bond you share with them. By understanding their nutritional needs and following these simple recipes, you can provide delicious, healthy meals that contribute to their overall well-being. 

Always consult your vet when making significant changes to your pet’s diet, and enjoy the satisfaction of seeing your pets thrive on meals made with love.

Savvy Savings: Eating and Drinking Well on a Budget

In today's economic climate, many of us are looking for ways to cut costs without sacrificing the quality of our food and drink. 

It's entirely possible to eat and drink well on a budget with a bit of planning, creativity, and smart shopping. 

Here are some practical tips to help you reduce your spending while still enjoying delicious and nutritious meals.

Plan Your Meals

Meal planning is a powerful tool for saving money. By planning your meals for the week, you can avoid impulse purchases and reduce food waste.

Make a Weekly Menu: Decide on your meals for the week and make a shopping list based on the ingredients you'll need.

Use What You Have: Check your cupboards, fridge, and freezer for items that need using up and incorporate them into your meal plan.

Batch Cooking: Prepare large quantities of meals that can be portioned out and frozen. This not only saves time but also ensures you always have a homemade meal ready to go.

Shop Smart

Knowing where and how to shop can make a big difference to your food budget.

Buy in Bulk: Items like rice, pasta, and tinned goods are often cheaper when bought in larger quantities. Just make sure you'll use them before they expire.

Shop Seasonally: Seasonal fruits and vegetables are usually less expensive and fresher than out-of-season produce.

Check for Offers: Look out for sales, discounts, and multi-buy offers. But be cautious – only buy what you need or can store.

Own-Brand Products: Supermarket own-brand products are often just as good as branded ones and significantly cheaper.

Check Out Your Nearest Foodbanks: There's no shame in needing a bit of help. And you'll help the environment, too, by helping retailers move surplus stock.

Download the Too Good To Go App:

Visit Local Markets: Farmers' markets and local shops can offer fresh produce at lower prices, especially if you go near the end of the trading day when sellers may discount unsold items.

Cook at Home

Eating out and buying takeaways can quickly add up. Cooking at home is one of the best ways to save money.

Learn Basic Recipes: Master a few basic recipes that you can easily adapt with different ingredients.

Cook from Scratch: Pre-packaged foods are often more expensive and less healthy than homemade versions.

Leftover Magic: Use leftovers creatively to make new meals, such as turning roast dinner leftovers into a hearty soup or curry.

Grow Your Own

If you have the space, growing your own herbs, fruits, and vegetables can be very rewarding and cost-effective.

Herbs: Herbs are easy to grow in pots on a windowsill or balcony and can add flavour to your meals.

Vegetables: Vegetables like tomatoes, courgettes, and lettuce can be grown in small gardens or even containers.

Fruits: Berry bushes and fruit trees can provide a bountiful harvest with a little care.

Waste Not, Want Not

Reducing food waste is essential for saving money and being environmentally friendly.

Proper Storage: Learn how to store food correctly to extend its shelf life. For example, keep potatoes in a cool, dark place and store leafy greens in the fridge.

Portion Control: Avoid cooking more than you need by paying attention to portion sizes.

Use Every Part: Find ways to use all parts of your food. For example, make vegetable stock from peelings and scraps or use stale bread for breadcrumbs.

Drink Wisely

Drinks can be a significant part of your food budget, but there are ways to enjoy them without overspending.

Brew at Home: Make your own coffee and tea instead of buying from cafes.

Tap Water: Drink tap water instead of bottled water. Invest in a good filter if you prefer.

Homemade Drinks: Make homemade versions of your favourite drinks, such as smoothies, iced tea, and lemonade.

Creative Cooking Tips

Use Cheaper Cuts: Opt for less expensive cuts of meat, such as chicken thighs or pork shoulder, which can be just as tasty when cooked properly.

Plant-Based Meals: Incorporate more plant-based meals into your diet. Beans, lentils, and grains are affordable and nutritious.

Flavour Boosters: Use spices, herbs, and condiments to add flavour to your meals without increasing costs significantly.

Sample Budget-Friendly Meal Plan

Monday

Breakfast: Porridge with seasonal fruit

Lunch: Lentil soup with homemade bread

Dinner: Vegetable stir-fry with rice

Tuesday

Breakfast: Toast with peanut butter and banana

Lunch: Leftover lentil soup

Dinner: Chicken and vegetable curry with homemade naan

Wednesday

Breakfast: Smoothie made with leftover fruit

Lunch: Chickpea salad with mixed greens

Dinner: Spaghetti with homemade tomato sauce and garlic bread

Thursday

Breakfast: Overnight oats with berries

Lunch: Leftover chicken curry

Dinner: Baked potatoes with beans and cheese

Friday

Breakfast: Homemade granola with yoghurt

Lunch: Vegetable and hummus wrap

Dinner: Fishcakes with steamed vegetables

Saturday

Breakfast: Scrambled eggs on toast

Lunch: Tomato and basil pasta

Dinner: Homemade pizza with assorted toppings

Sunday

Breakfast: Pancakes with maple syrup

Lunch: Quiche with a side salad

Dinner: Roast chicken with potatoes and seasonal vegetables

Conclusion

By planning your meals, shopping smart, and cooking at home, you can significantly reduce your food and drink spending while still enjoying delicious and nutritious meals. With these tips, you'll find that eating well on a budget is not only possible but also enjoyable. Happy cooking and happy saving!

Recreating the Foods the Romans Ate in your own kitchen

Exploring the culinary world of ancient Rome is like taking a delightful journey back in time. The Romans had a diverse and sophisticated diet that reflected their empire's vast expanse and cultural diversity. 

By recreating their foods, we can experience a taste of history. Here are some key elements and recipes that helped define Roman cuisine. And it's a lot easier than you might think.

Staples of the Roman Diet

Grains: Bread was a cornerstone of the Roman diet. The most common grain was wheat, used to make a variety of breads and porridge.

Legumes: Lentils, chickpeas, and broad beans were staples.

Vegetables: Cabbage, leeks, onions, and garlic were commonly consumed.

Fruits: Figs, grapes, apples, and pears were popular.

Meat and Fish: While meat was more common in wealthier households, fish, particularly salted fish, was widely eaten.

Cheese and Eggs: Both were integral parts of the Roman diet.

Wine: Diluted with water, wine was the drink of choice.

Breakfast (Ientaculum)

Breakfast in ancient Rome was typically a light meal. It often consisted of bread dipped in wine or served with cheese and honey. Sometimes olives or dried fruit were added.

Recipe: Roman Breakfast Bread with Honey and Cheese

Ingredients:

Freshly baked bread

Ricotta or a soft cheese

Honey

Olives (optional)

Dried figs or dates (optional)

Method:

Slice the bread and spread a generous amount of ricotta cheese on top.

Drizzle honey over the cheese.

Serve with a side of olives and dried fruit if desired.

Lunch (Prandium)

Lunch was also a relatively simple affair, often leftovers from the previous day's dinner, cold meats, bread, and fruit.

Recipe: Lentil and Chickpea Salad

Ingredients:

200g lentils

200g chickpeas (canned or pre-cooked)

1 red onion, finely chopped

2 garlic cloves, minced

1 cucumber, diced

2 tbsp olive oil

2 tbsp red wine vinegar

Fresh herbs (parsley, mint)

Salt and pepper to taste

Method:

If using dried lentils, cook them in boiling water until tender, about 20-30 minutes. Drain and set aside.

In a large bowl, combine lentils and chickpeas.

Add chopped onion, garlic, and cucumber.

In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.

Pour the dressing over the salad and mix well.

Garnish with fresh herbs and serve chilled or at room temperature.

Dinner (Cena)

Dinner was the main meal of the day, often a multi-course affair for the wealthy, including meats, fish, vegetables, and desserts.

Recipe: Honey-Glazed Pork with Apples

Ingredients:

1kg pork loin

4 apples, sliced

4 tbsp honey

2 tbsp olive oil

2 tbsp red wine vinegar

Salt and pepper

Fresh rosemary or thyme

Method:

Preheat the oven to 180°C (350°F).

In a roasting pan, place the pork loin and surround it with apple slices.

In a small bowl, mix honey, olive oil, red wine vinegar, salt, and pepper.

Pour the mixture over the pork and apples.

Sprinkle fresh rosemary or thyme on top.

Roast in the oven for 1 hour, basting occasionally with the pan juices, until the pork is cooked through and the apples are tender.

Let the pork rest for a few minutes before slicing and serving with the roasted apples.

Dessert (Secunda Mensa)

Romans enjoyed sweets, often made with honey and fruit. A popular dessert was Libum, a type of cheesecake offered to the household gods.

Recipe: Libum (Roman Cheesecake)

Ingredients:

200g ricotta cheese

100g plain flour

1 egg

4 tbsp honey

Bay leaves

Method:

Preheat the oven to 180°C (350°F).

In a bowl, mix ricotta cheese, flour, and egg until well combined.

Shape the mixture into small cakes and place each one on a bay leaf.

Arrange the cakes on a baking tray and bake for 30 minutes, or until golden brown.

Drizzle with honey and serve warm.

Conclusion

Recreating Roman foods allows us to connect with the past in a tangible and delicious way. The simplicity and richness of these ancient recipes offer a glimpse into the daily lives of the Romans. Whether you're enjoying a simple breakfast of bread and cheese or a more elaborate dinner, these dishes bring the flavours of ancient Rome to your modern kitchen. Bon appétit—or as the Romans would say, "Cenam vestram fruimini!"

The Art of Pairing Wines with Different Cuisines

When it comes to elevating a meal, there's nothing quite like the perfect wine pairing. From rich reds to crisp whites, the world of wine offers a myriad of options to complement and enhance the flavours of your favourite dishes. 

But mastering the art of pairing wines with different cuisines can seem like a daunting task. Fear not, for with a few simple guidelines, you can become a wine-pairing connoisseur in no time.

Understanding the Basics

Before we delve into specific pairings, it's essential to understand some basic principles of wine pairing. The goal is to create a harmonious balance between the flavours of the food and the characteristics of the wine. Here are a few key factors to consider:

1. Acidity: Wines with higher acidity can cut through rich or fatty foods, cleansing the palate with each sip. Think of crisp whites like Sauvignon Blanc or sparkling wines like Champagne.

2. Tannins: Found primarily in red wines, tannins can add structure and complexity to a dish. They pair well with fatty meats and hearty dishes, such as steak or roasted lamb.

3. Sweetness: Sweet wines can balance spicy or salty flavours in food, creating a delightful contrast. Consider pairing spicy Asian cuisine with a slightly sweet Riesling or Gewürztraminer.

4. Body: The body of a wine refers to its weight and texture, ranging from light to full-bodied. Lighter wines pair well with delicate dishes, while fuller-bodied wines complement richer, more robust flavours.

Pairing by Cuisine

Now that we've covered the basics, let's explore some classic wine pairings for different cuisines:

1. Italian Cuisine: Italian dishes are known for their bold flavours and rich sauces. Pair hearty pasta dishes like lasagna or spaghetti bolognese with a medium-bodied red wine such as Chianti or Sangiovese. For seafood risotto or light pasta dishes with cream-based sauces, opt for a crisp Pinot Grigio or Vermentino.

2. French Cuisine: French cuisine is all about elegance and finesse. For classic dishes like coq au vin or beef bourguignon, reach for a bottle of Burgundy or Bordeaux. For lighter fare like quiche or seafood, consider a refreshing Chablis or Sancerre.

3. Indian Cuisine: Indian cuisine is a tapestry of vibrant spices and bold flavours. Pair spicy curries with off-dry whites like Riesling or Gewürztraminer to balance the heat. For dishes with creamy sauces or tandoori meats, opt for a fruit-forward red wine such as Shiraz or Grenache.

4. Japanese Cuisine: Japanese cuisine is known for its delicate flavours and fresh ingredients. Pair sushi and sashimi with a crisp, dry white wine like Sauvignon Blanc or a light, fruity rosé. For richer dishes like teriyaki or tempura, consider a light-bodied red wine such as Pinot Noir or Beaujolais.

5. Mexican Cuisine: Mexican cuisine is a fiesta of bold spices and hearty flavours. Pair spicy dishes like tacos or enchiladas with a refreshing white wine like Albariño or Verdejo. For dishes with smoky flavours like barbacoa or mole, reach for a medium-bodied red wine such as Merlot or Malbec.

Experiment and Enjoy

Ultimately, the art of pairing wines with different cuisines is about experimentation and personal preference. Don't be afraid to try new combinations and trust your palate. Whether you're enjoying a leisurely meal at home or dining out at your favourite restaurant, let the flavours guide you on a culinary journey around the world. Cheers to the perfect pairing!

The Power of Superfoods: Incorporating Nutrient-Rich Ingredients into Your Daily Meals

In a world that is constantly awash with and a-buzz with health and wellness trends, one term that has stood the test of time is "superfoods." 

These nutrient-dense powerhouses have garnered attention for their ability to provide a plethora of health benefits.

 From boosting immunity to promoting heart health, incorporating superfoods into your daily diet and meals can be a game-changer for your overall well-being.

What Are Superfoods?

Superfoods are a group of foods that are rich in essential nutrients, antioxidants, vitamins, and minerals. They are known for their potential to improve health and prevent diseases. While there is no official definition for superfoods, they are typically whole foods that offer a high nutritional density.

Benefits of Incorporating Superfoods into Your Diet:

Enhanced Nutrient Intake:

Superfoods are packed with vitamins, minerals, and antioxidants that are essential for optimal health. Incorporating these nutrient-rich foods into your meals ensures that you are getting a wide range of essential nutrients to support your body's functions.

Improved Immunity:

Many superfoods, such as berries, leafy greens, and garlic, are known for their immune-boosting properties. Regular consumption can help strengthen your immune system, making your body more resilient to infections and illnesses.

Heart Health:

Certain superfoods, including fatty fish, nuts, and seeds, are rich in omega-3 fatty acids. These heart-healthy fats can help reduce the risk of cardiovascular diseases by lowering blood pressure and improving cholesterol levels.

Antioxidant Power:

Antioxidants play a crucial role in protecting the body from oxidative stress and inflammation. Superfoods like blueberries, dark chocolate, and green tea are loaded with antioxidants that combat free radicals and promote overall health.

Weight Management:

Many superfoods are low in calories but high in fiber, making them excellent choices for those looking to manage their weight. Fiber helps keep you full, reducing the likelihood of overeating and aiding in weight loss or maintenance.

Incorporating Superfoods into Your Daily Meals:

Start Your Day Right:

Kickstart your morning with a nutrient-packed breakfast by adding superfoods to your routine. Consider incorporating berries, chia seeds, or Greek yogurt for a delicious and nutritious start to your day.

Wholesome Salads:

Upgrade your salads with a variety of colourful vegetables, leafy greens, and nuts. Toss in some avocado for healthy fats and a creamy texture, making your salad not only nutritious but also satisfying.

Superfood Smoothies:

Blend a mix of superfoods into your smoothies for a tasty and healthful treat. Ingredients like spinach, kale, berries, and a scoop of chia seeds or flaxseeds can transform your morning smoothie into a nutritional powerhouse.

Power-Packed Snacks:

Swap processed snacks with superfood alternatives. Consider munching on a handful of almonds, walnuts, or pumpkin seeds for a satisfying and nutrient-dense snack.

Colourful Dinner Plates:

Make your dinners vibrant by incorporating a variety of colourful vegetables, lean proteins, and whole grains. Broccoli, sweet potatoes, and quinoa are just a few examples of superfoods that can add both flavor and nutrition to your meals.

The power of superfoods lies in their ability to nourish our bodies with essential nutrients, promote health, and contribute to overall well-being. By incorporating these nutrient-rich ingredients into your daily meals, you can take a proactive step towards a healthier and more vibrant lifestyle. 

Whether in a smoothie, salad, or as part of a wholesome meal, superfoods offer a delicious and accessible way to prioritize your health. Start exploring the world of superfoods today and unlock the potential for a healthier, happier you.

(Image courtesy of Alongkorn Tengsamut from Pixabay)

Celebrate the UK’s beloved pubs with Food by National Geographic Traveller (UK)

This winter, Food by National Geographic Traveller (UK) is toasting the nation’s locals, with a celebration of the UK’s beloved pubs, in all their many glorious forms.

With pubs facing unprecedented challenges, there’s never been a better time to pay tribute to this wonderful British institution. 

In its latest cover story, the magazine zones in on the success stories giving the industry hope, while also offering guides to classic pub dishes, the best beers, desi pubs and perfect spots for pub purists.

Glen Mutel, editor of Food, said: “If the pandemic made many of us long for the pub, the threat of losing our locals has really brought home just how important they are.

“Fortunately, there’s another story to tell, the story of all those who are finding ways to keep pubs afloat, from the punters clubbing together to ensure their locals remain community owned, to the chefs creating a new type of gastropub, designed to please every kind of customer.”

Also in this issue, we meet the chefs keeping culinary traditions alive in the Indian state of Goa; enjoy a meal of buffalo banh mi on a Native American reservation in South Dakota; and try out the many speciality sausages of Franconia, Germany. All this, plus the best of Lima, Bucharest and Tromsø.

In addition, expect the usual mix of thought-provoking features and easy-to-follow recipes from world-renowned contributors.

Don’t miss:

• Deconstruct: Yule log — the lowdown on the dish also known as bûche de Noël

• My Life in Food: Rapper and broadcaster Big Zuu on okra stew and Jamaican food

• Try it Now: How chefs are putting a savoury spin on French toast

• Five Ways With: Get the best out of oysters

• Recipe Journal: Four potato dishes from around the world

• Make Perfect: Tips for mastering tom yum soup

• The Pioneer: Paris-based chef Mory Sacko on blending French, West African and Japanese cuisines

26-PAGE DIGITAL EZINE SAMPLE https://magazine.natgeotraveller.co.uk/food-dec23/

Fast facts

Issue 22

On sale date: 7 December 2023

Price: £5.10

Website: nationalgeographic.com/travel

Find us on Facebook: facebook.com/NatGeoTravelUK

X (Twitter): twitter.com/NatGeoTravelUK

Savour Scandi flavours with Food by National Geographic Traveller (UK)

This autumn, Food by National Geographic Traveller (UK) will be exploring Scandinavia, celebrating some of the best culinary experiences Norway, Sweden and Denmark have to offer.

From Copenhagen’s vegan offerings to seafood in the Norwegian fjords, they sample the best of a region where simple ingredients have always gone a long way, plus where both traditional recipes and modern menus draw on nature’s bounty, be it forest-foraged mushrooms and berries, local fish, wild game or a rainbow of delicious seasonal vegetables.

Glen Mutel, who is the editor of Food, said: “It may be a bit of a cliché, but Scandinavians have a reputation for their quality of life. Our cover story adds fresh fuel to this notion, providing a dazzling culinary snapshot of a region that’s surely on every food-lover’s must-visit list.”

Also in this issue, they follow the chowder trail in Nova Scotia; enjoy a family meal in Buenos Aires; and explore the historic chocolate shops of Turin. All this, plus the highlights of Berlin, São Paulo and the French region of Savoy.

In addition, readers can expect the usual mix of thought-provoking features and easy-to-follow recipes from world-renowned contributors.

Don’t miss:

• Deconstruct: Moussaka — the lowdown on the layered Greek classic

• My Life in Food: Broadcaster Nick Grimshaw on the joys of a chippy and his new food podcast

• Try it Now: How king oyster mushrooms have become the meat substitute of the moment

• Five Ways With: Get the best out of Jerusalem artichokes

• Recipe Journal: Four soups from around the world

• Make Perfect: Tips for mastering wiener schnitzel

• The Pioneer: Ecuadorian chef Rodrigo Pacheco on the importance of using native ingredients

26-PAGE DIGITAL EZINE SAMPLE https://magazine.natgeotraveller.co.uk/food-sept23/

Issue 21

On sale now

Price: £5.10

Website: nationalgeographic.com/travel

Find them on Facebook: facebook.com/NatGeoTravelUK

Twitter: twitter.com/NatGeoTravelUK

Morrisons launches great new pick 'n mix kids meal deal in cafés for school summer holidays

Ever-mindful of the fact that families up and down the country are struggling to cope with the current economic crisis, Morrisons is doing more to help feed families during the summer holidays with the introduction of a new pick ‘n’ mix style meal option for kids in Morrisons Cafés, just in time for the summer holidays. Customers can now pick up a sandwich, snack and drink to feed their little ones for just £3.49.

The new kid’s meal deal can also be claimed free of charge thanks to Morrisons continued exclusive Kids Eat Free offer. Customers will be able to get one free kids meal from the kids menu with any adult meal that's over £4.49. The offer is available all day, every day, seven days a week for any child aged under 16 in its cafés nationwide. 

Sandwiches filled with classic kids’ favourites, ham or cheese, can be paired with a wide range of snack and drink choices likes Hula Hoops, Babybels, jelly, bags of fruit, flavoured milk, Robinsons Fruit Shoot, Cawston Press Juice or water.

Chris Strong, Morrisons Café Buying Manager said: “We understand that for many parents and carers keeping the kids fed during the summer holidays can be very much of a challenge, especially with the absence of free school meals. Our new pick ‘n’ mix meal deal, alongside our existing Kids Eat Free offer, are just a few ways we at Morrisons are helping everyone have access to nutritious food without breaking the bank.”

An adult meal deal has also been introduced for £4.79 offering customers a sandwich or toastie alongside a drink and a cake. Toastie options include ham and cheese, whilst egg & cress, prawn, tuna mayonnaise and salmon and cucumber sandwiches are available.  

Both hot and cold drinks are included and cake options include chocolate fudge, lemon drizzle, brownie or a Victoria Sponge.

To find your local Morrisons café, visit: https://my.morrisons.com/storefinder