diabetic looking for ideas for nutritious and very cheap recipes/meals on welfare

I'm on benefits and am trying to get a grip on my finances and eating habits by using only very cheap but healthy ingredients.

This morning I went out and bought an economy loaf of wholemeal bread and divided it up into freezer bags, to freeze for the days the ahead and I bought a jar of basics peanut butter to have for breakfast - so that's one meal a day for the week.

However, I am much more stuck for lunch and dinner. My cooking skills are only really basic and I have an additional problem - I am diabetic so having a large dish of pasta or rice would send my sugar levels sky high.

I can buy eggs quite cheaply and my local supermarket does a cheap bag of stir-fried vegetables which could last three days. Apart from that I'm kind of a stuck for ideas.

Does anyone have any simple recipes with not too many ingredients, that perhaps could be cooked in bulk and then divided up and frozen, or would last a few days in the fridge? It doesn't have to be especially tasty, just filling.

My mum bought be a bag of split peas and a bag of green lentils but I am not really sure what to do with them.

Thanks,

Roseblossom

After posting this here, I just spotted the recipe section - so not sure if the above post is best here where people might be in a similar position to me, or in that section.

2c Green lentils + one large onion +.5 to 1 c tomato sauce + some cooking oil or butter + plenty garlic + pepper n salt = delicious side dish.

Takes 20 mins to half hour to cook to softness on the stove. Of course you cover the mixture with water. If you don't have tomato sauce, sub some other veggies for complementary flavour. I buy a big can for $1.40 and freeze 3/4 of it in 3 containers, using the last 1/4 when I open it.

Also, try googling ingredients + recipe and look at the results for easy ones. Or use simple as an additional search term.

Thanks H3rmit - that's just the kind of recipe I am looking for.

there are some really good diabetic support groups online that share recipes.

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

hi yellowted,

Just wanted to say thank you so much for your suggestion of growing things - it has crossed my mind before but I have no real experience of doing it apart from growing cress as a child, so I have delayed trying it. Also, thanks very much for the recipes.

Today I discovered some really cheap frozen chicken breasts on sale so that was good. Also they had some cheese on sale at the cheese counter so that did another meal.

I cooked some of the green lentils I had the other day and froze them in batches - they are actually really tasty when heated up with some brown rice.

Do you have some ground where you can plant stuff? If so, I would happily be your garden buddy and help you grow veggies. I love veggie gardening. I can even send you some seeds if you can't afford several packages of seeds. I used to belong to an online seed trading group, if you can believe that. There's a great website where you can learn all about veggie gardening for free, too. Just PM me if you are interested. <- for gardening

i have loads of seed i could send you too, i have a 250ft garden and have always grown my own vegies, not always successfully, but trial and error is how you learn!

i have had to rethink my approach to growing things and also to what i grow as i now can not reach down to the ground, so have raised planters, an old belfast sinkraised up on bricks, a couple of old dustbins, a wooden raised trough(manger), and an old water tank which have all been filled with compost for me to grow things in. i presently have curly kale, peas, french beans, coliflower, broccoli, broad beans, chard, mixed lettuces, spinach, lemon thyme, normal thyme, basil, parsley, corriander, chocolate mint, garden mint, rosemary, sage, chives, strawberries, rhubarb, apple , pear, damsons, english cherry, black cherry, red and white wine grapes, gooseberries, blackberries, blackcurrants, red currants and asparagus all growing and i am planting the potatoes tomorrow. I don't do root veg much because i struggle to peel and chop them, so resort to buying ready prepared ones if i want any!

I made a great salad for supper tonight, mixed leaves, spinach, parsley, chives and corriander all from the garden, cucumber and red capsicum which i bought at the market in bulk. i then thinly sliced half a chicken breast and fried it with some bits of bacon, diced onion and some left over tinned corn kernals i had. i put this over the leaves and bits, then diced up a stale bread roll, quickly dunked the dices in garlic oil, once drained i dry fried them with rosemary and sprinkled over the top..cost around £1 and was delicious!

one thing i do to save money is instead of heating the oven to roast one piece pf chicken i buy enough chicken bits for four meals, put enough for each meal in a seperate dish, add sliced mushrooms under one and sliced garlic over it, to the next i add chinese flavouring, the next gets mixed herbs and the fourth i roast plain, i then cook all four at the same time, then either freeze them or refrigerate them and microwave to reheat as needed,

another tip is instead of buying expensive cooked sliced chicken breast, buy a couple or fresh raw ones, cut into 1inch thick slices, place into a pan of boiling water, stir to seperate the slices, bring back to the boil, boil for a couple of minutes till white right through, lift out using a slotted spoon, cool in a covered bowl, this can then be used in salads, sandwiches, a quick curry or whatever. the water it was boiled in makes a great stock, clear soup, or starter for gravy.

try to buy one larger than normal size thing like washing powder each week. the larger size ones cost less than the smaller size things in the long run as you don't have to buy them as often!

i often buy the reduced price items (things near or on their sell by date) e.g. meat or bread and freeze them for later use, just be careful to use the same day you lift them out to defrost and cook well! i found going shopping in the evening is when the shops tend to reduce things they want rid of..Sundays an hour before closing time is the best time to shop for cheapies here

buy things that can be used in many ways e.g. 1 coliflower can become coliflower cheese, curried coliflower soup and cooked in florettes to accompny a meal, that way you don't get bored of the same thing and are less likely to waste any.

if you cook too much of something, even if it is not enough for a whole extra portion, freeze it, you can always use it as part of a meal with other frozen leftovers.

i have been learning to eat the "diabetic diet" for over a year now, and find it to be far superior to my former "normal" diet. Out with all the processed foods, just don't waste your money on them. a good loaf of bread costs three or four times what a fake one costs, so choose wisely, look in the day old section for left overs, etc. as has been said, cook in quantity and then freeze in individual servings, there are good, inexpensive plastic ware for that, or even freezer bags.

what has served me best is learning to like the taste of simple foods,,, beans,, oh how many things can you do with beans ?? and onions, they go in almost everything... don't be shy of celery and tomato for flavor and nutrition!

what you really want to get good at is counting those calories and carb, portion control, small meals often, lots of fresh fruit and veggies raw, and no more "easy" empty calories. it's astonishing that a little bit of good food is as filling as a lot of empty calories. there is a daily email site that i read, it's pretty "high class" (pricey) in it's recipies, but it does give you other ideas that help to apply healthy thinking: http://us-mg5.mail.yahoo.com/neo/lau...smau4ncu2#mail

you would be amazed at what satisfying snacks pickles make, and how you can use the juice to soak shredded cabbage for your daily veggie~! i personally try for the old "apple a day"... it's a lifestyle, not a recipe~! and brown rice ? put some veggies in it,, fresh, frozen or canned, it doesn't matter, and a little fish over it,, YUM... don't be afraid of bell peppers, beats, cucumbers, etc, anything that is in season and on sale... browse like the Deer!

best wishes~
Gus

That's very kind of you. Unfortunately, I'm having to downsize at the moment because changes in government rules about having a spare bedroom - my son left to go to uni. That means that I will be unlikely to have a place with a garden - I'm just trying to find somewhere to live at the moment. I appreciate your offer, but my gardening options are likely to be limited to indoor gardening and using my kitchen worktop.

Theres a chance I might look into having an allotment in the future, but thats far off at the moment.

That's very kind of you too Ted - but I ought to have explained that I'm having to downsize home soon due to the bedroom tax, and I haven't been able to find anywhere with a garden so I'm stuck with indoor gardening for the time being. Your garden sounds fantastic and your salad delicious btw - I'm quite jealous!

hi Roseblossom, i have sent you a PM with some info

Thanks for your helpful tips. I really like the one about cooking four different meals of chicken in the oven at once. I have never boiled chicken breasts before - that's something I would like to try - especially as I could use the stock to make a nice soup.

Do you know if you can defrost frozen chicken breasts and then cook them this way - by boiling them? And if you can, can you then refreeze them once they are cooked??

(My cooking skills are only really basic at the moment, so I realise this might seem like a silly question).

as long as you defrost them properly you should be fine boiling them in inch wied slices, make sure they are white right through before you take them out of the water. once cooled you can refreeze them but i prefer not to as they taste 'frozen'when you next defrost them unless you cover them in a sauce or use in a curry . I have sliced fresh chicken, frozen it and boiled from frozen many times, that works well too.

sorry to hear you are being uprooted because of the bedroom tax it is wrong that it is hitting the vulnerable and old the most. you can still grow hrebs like corriander, basil, parsley and chives on window sils, i didn't realise you were in the UK too, one great thing i found out years ago is if you buy a thing of 'growing' lettuce in the supermarket (lidels has some in at present) you can repot it and it will keep growing, you can keep it on your kitchen work top or a cool windowledge and pick just the leaves you want each day or two, put them with some of the herbs and you have a salad!

when i buy chips at the chip shop i find a portion is way too much for me so i freeze half and oven cook them another day, they come out really crispy. also i tend to buy the chips at the chip shop because it saves having loads in the freezer, but i then cook my own chicken or fish and peas to go with them, much cheaper than buying a whole meal from the takeaway!
iceland southern fried chicken portions are just as good as and cheaper than KFC!

During my poverty days, I became the soup goddess. Everything leftover and scraps went into soup. This time of year there are great things to forage, too. Dandelion greens stirfried with garlic is delicious, and pears and apples are dangling from trees in the park just begging to be picked. Post a query on kijiji or craiglist to see if anyone can teach you to forage mushrooms. While you're on there, ask if any hunters have extra meat they're not going to be able to eat. I once got a whole side of venison free, just had to pick it up.

Even when I don't need to inexpensive yummy nutritious meals are my favs.

I second beans. Red beans and rice is filling and cheap. I also keep black beans on hand for refritos. The basic recipe is onions, cumin, garlic can of beans with some of the juice reserved as liquid. From there you can add jalapeño, cheese of your choice, rice, pineapple, whatever veggies you have. Serve with eggs or add salsa.

Also look around for how to cook beans and experiment. You can keep dry beans longer than can. Aduki beans don't require soaking. Really nutritious and fast to cook.

When I'm broke the first thing to go is bread. I might buy tortillas but rice serves me. Rice can also be stored for a long time.

Sprouts are easy to grow and very nutritious. The seeds also last for a long time. Theres a plastic sprout grower for about 20 usd or you can come up with one using and old canning type jar. You do not need an expensive setup.

Look for a blog called "poor girl eats well". She has recipes with an estimated cost.

I keep bacon around because you only need a small amount per serving and it's great for flavor. Cabbage roasted with bacon, olive oil, salt and pepper is really awesome winter food. You can't keep leftovers long though.

A basic veggie soup recipe is good to have on hand. Use whatever veggies are available.

Broth with frozen veggies. Not very filling but in a pinch or for a nutritious snack.

I am sooooo hungry now! I purposely didn't get specific on recipes in favor of more tips. Feel free to ask for specific on what appeals.

Is there a local food pantry near you? As a diabetic, there are some foods you cannot scrimp on, e.g., fresh fruit, vegetables, lean meats / fish, healthy oils (especially extra-virgin olive oil) and coffee / tea. Perhaps a local food pantry can help you with some of these essentials. I am a big believer in rice and beans! I also like eggs and baked potatoes. Stock up on sweet potatoes and yams. Add fresh onions to as many foods as possible - especially to veggies. Cabbage is often inexpensive and is very healthy. A diabetic friend of mine swore by fresh tomatoes.

I used t be a member of a Food Service, that sent out 2 weeks of meals to me. It was free to me, since I qualify with my brain injury. But I do know that each meal counts calories and sodium content & I think that their meals are reasonable cost. Here's the link:

Mom's Meals