best advice for someone on a low income is buy some seeds, herb and salad seeds are pretty cheap, easy to grow and save you a fortune on buying them ready grown. ok you have to look after them and it takes time and patience forthem to grow, but not only will this fill in some of the time you are not using working, the veg you produce in the end will be far superior in both taset and nutrition than anything you buy at the shop.... try planting the seeds you get inside your next capsicum(red pepper) or dry the seeds from inside a tomato and then plant those, try leaving a potato in a plastic bag in the fridge till it sprouts roots, chop it into pieces so each piece has a good root then plant them you will end up with loads of potatoes by the autumn. most plants will go to seed if left long enough, so remember to leave one of each type of plan to do this so you can gather the seeds for your next sewing.

chicken stew


ingredients

• 4 boneless, skinless chicken thighs, chunky diced
• 1 onion, cut into wedges
• 1 clove garlic, crushed
• 500ml chicken stock (water and a chicken stock cube)
• any veg you want to use , i tend to use the following
• 2-3 large carrots, peeled and cut into chunks
• 12-24 new potatoes, halved
• small savoy cabbage, finely shredded
• 1 diced swede
• some baby sprouts
• black pepper, freshly ground

instructions

1. Toss the chicken in the seasoned flour.
2. Heat the oil in a pan, add the chicken pieces and brown all over.
3. Remove from the pan and set aside.
4. Add the onions, garlic, carrot and new potatoes to the pan and fry for 3–4 minutes, and then slowly stir in the stock.
5. Return the chicken to the pan, bring to the boil, cover and simmer for 30 minutes until the vegetables are tender.
6. Add the cabbage, season well and continue to cook for a further 5 minutes.

it makes 4 servings and can be frozen then reheated in a microwave or in a pan on the stove

roasted red pepper

• 2 peppers, halved and deseeded (1 red and 1 yellow or orange)
• 12 cherry tomatoes
• 8 pitted black olives
• 50g (1¾oz) feta cheese, crumbled
• 1 teaspoon olive oil
• 1 teaspoon fresh oregano

instruction

1. Preheat the oven to 200C/400F/gas mark 6.
2. Place the peppers on a baking tray, cut side up.
3. Toss together the remaining ingredients and use to fill the peppers.
4. Cook for 30 minutes until the peppers are tender.
5. Serve with toasted ciabatta.

not sure how well this freezes, but makes two meals

bean salad
can of mixed beans
2-3 spring/salad/scallions Choped up
a little capsicum/sweet red pepper -optional
1 tblsp canned corn cernals - optional
1-2 tblsp garlic oil or plain oil and a sprinkle of garlic powder

mix and have as a side dish,
not sure about freezing it, but keeps in the fridge for two - three days