How to Feed Your Family for £5 a Day. Bernadine Lawrence
desired.
– ALTERNATIVELY –
Feeds 6–8. Serve with fruit and milk or yoghurt
2 tbsp runny honey
2 tbsp soft light brown sugar
juice of half a lemon
100ml sunflower oil
300g large rolled oats
55g sunflower seeds
55g chopped hazelnuts
4 tbsp sesame seeds
55g sultanas
55g dried apricots, chopped
pinch of salt
Method
1 Preheat the oven to 150°C (300°F), Gas 2. Place the honey, sugar and lemon juice in a large bowl and blend.
2 Gradually mix in the sunflower oil and then the dry ingredients until they are all coated.
3 Spread the mixture into 2 baking trays lined with baking paper.
4 Bake in the oven, stirring frequently, for 45–60 minutes until golden and crispy.
5 Remove the trays from the oven and allow the mixture to cool for about 40 minutes. When cool, break into lumps and store in an airtight container until ready to serve.
Peanut Butter and Date Granola
Feeds 4. Serve with fruit and milk or yoghurt
4 tbsp runny honey
100ml sunflower oil
115g crunchy peanut butter
300g large rolled oats
55g seedless raisins
55g chopped dates
Method
1 Preheat the oven to 150°C (300°F), Gas 2. Place the honey, sunflower oil and peanut butter in a large pan and warm over a low heat until the peanut butter has just melted and all the ingredients are starting to blend, then remove from the heat.
2 Add the dry ingredients and mix until fully coated.
3 Spread the mixture into 2 baking trays lined with baking paper.
4 Bake in the oven, stirring frequently, for 45–60 minutes until golden and crispy.
5 Remove the trays from the oven and allow the mixture to cool for about 40 minutes. When cool, break into lumps and store in an airtight container until ready to serve.
Feeds 4–6. A cheaper and healthier alternative to puffed rice or wheat breakfast cereals, popcorn contains no preservatives, sugar or salt (until you put it in there yourself)
3 tbsp sunflower oil
3 tbsp popping corn
570ml milk
4 tsp soft light brown sugar or 1 tbsp runny honey
Method
1 Heat the oil in a large pan over a high heat for 1–2 minutes until just starting to spit. Add the popping corn and cover the pan with a tight-fitting lid, then reduce the heat. The corn will start to pop as it cooks.
2 When the popping sounds slow down to about 3–4 seconds apart, the popcorn is ready.
3 Divide into bowls, add milk and sweeten to taste with sugar or honey.
Fruit and Nut Breakfast Trail Mix
Feeds 6–8. Serve with milk or yoghurt if preferred
60g popped popcorn
140g raisins
2 tbsp sunflower seeds
2–3 tbsp runny honey
3 tbsp crunchy peanut butter
1 tbsp tahini
2–3 tbsp sunflower oil
Method
1 Put the popcorn, raisins and sunflower seeds in a large bowl and set aside.
2 Melt the honey, peanut butter, tahini and oil in a saucepan over a medium heat, stirring with a wooden spoon.
3 Add the mixture to the popcorn, raisins and sunflower seeds. Mix well and serve. Great for snacks, too.
Feeds 4. Serve with butter, jam or cottage cheese. Also works well with fruit and spices such as cinnamon or nutmeg
1 litre milk
115g fine polenta
1 tbsp runny honey or brown sugar, to taste
Method
1 In a large saucepan, stir the milk gradually into the polenta with a wooden spoon.
2 Bring to the boil, then reduce the heat and simmer gently for 10 minutes, stirring constantly.
3 Sweeten to taste with the honey or brown sugar and serve.
– ALTERNATIVELY –
Makes 16 corncakes. Serve with cottage cheese and honey or sliced peaches and crème fraîche
2 eggs
300ml milk
115g fine polenta
pinch of salt
1–2 tbsp melted butter or sunflower oil
Method
1 In a large bowl, beat the eggs well with a fork. Gradually add the milk, polenta and salt until you have a batter the consistency of double cream.
2 Heat the butter or oil in a large frying pan and drop the batter by spoonfuls into the hot pan.
3 Fry for 2–3 minutes, turning once, until golden brown.
Feeds 4. A healthy alternative to the cream-filled classic
4 bananas
dollop of jam or honey
chopped nuts, for sprinkling
2 tbsp yoghurt
Method