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Spinach and chickpeas with bread recipe
 An easy, comforting, cheap go-to dish packed with store cupboard and freezer staples. 4 tbsp olive oil (or vegetable, sunflower or rapeseed oil)400g tin chickpeas or cannellini beans, drained and rinsed (any tinned beans will do)3–4 garlic cloves, crushed, or 2 tbsp garlic pureé2cm/1in fresh root ginger, peeled and finely chopped1 tbsp ground paprika1 tbsp ground cumin ½ tsp ground turmeric100g/3½oz bread (any bread will do), torn into chunks150g/5½oz frozen spinach, defrosted and drained (or fresh or tinned, or chopped kale)400ml/14fl oz vegetable stocksalt and freshly ground black pepper½ lemon, juice only, or 1 tbsp bottled lemon juice, to serve 4 tbsp olive oil (or vegetable, sunflower or rapeseed oil) 400g tin chickpeas or cannellini beans, drained and rinsed (any tinned beans will do) 3–4 garlic cloves, crushed, or 2 tbsp garlic pureé 2cm/1in fresh root ginger, peeled and finely chopped 1 tbsp ground paprika 1 tbsp ground cumin ½ tsp ground turmeric 100g/3½oz bread (any bread will do), torn into chunks 150g/5½oz frozen spinach, defrosted and drained (or fresh or tinned, or chopped kale) 400ml/14fl oz vegetable stock salt and freshly ground black pepper ½ lemon, juice only, or 1 tbsp bottled lemon juice, to serve Method Heat the oil in a frying pan. Add the chickpeas, garlic, ginger, paprika, cumin and turmeric, and cook for 3–4 minutes. If it starts to stick to the bottom add a little stock.Add the bread and spinach and stir well. Add the stock, season with salt and pepper, and bring to the boil. Reduce the heat and simmer for 20–30 minutes.Squeeze in the lemon juice just before serving hot or cold. Heat the oil in a frying pan. Add the chickpeas, garlic, ginger, paprika, cumin and turmeric, and cook for 3–4 minutes. If it starts to stick to the bottom add a little stock. Heat the oil in a frying pan. Add the chickpeas, garlic, ginger, paprika, cumin and turmeric, and cook for 3–4 minutes. If it starts to stick to the bottom add a little stock. Add the bread and spinach and stir well. Add the stock, season with salt and pepper, and bring to the boil. Reduce the heat and simmer for 20–30 minutes. Add the bread and spinach and stir well. Add the stock, season with salt and pepper, and bring to the boil. Reduce the heat and simmer for 20–30 minutes. Squeeze in the lemon juice just before serving hot or cold. Squeeze in the lemon juice just before serving hot or cold. Recipe tips You can use dried beans instead of tinned, but make sure you soak them overnight then boil them the following day according to the packet instructions before adding them to the dish. You can make garlic paste ahead of time and freeze it in ice cube trays: put a bulb of garlic into a food processor with a touch of water and blend it to a paste (you can do the same with the fresh root ginger). In November 2023 this recipe was costed at an average of £4.73 (using frozen spinach) and £3.89 (using kale) when checking prices at four UK supermarkets. This recipe is designed to be made in conjunction with a low-cost store-cupboard, for more details click here to see how our budget recipes were costed.
Speedy miso noodles with soft boiled egg recipe
 Perfect for when you want a tasty and filling meal but you haven't got much time. 1 free-range egg 1 tbsp groundnut oil50g/1¾oz chestnut mushrooms, sliced2.5cm/1in piece ginger, grated½ small garlic clove, gratedpinch chilli flakes2 spring onions, sliced1 handful beansprouts1 tsp brown miso paste1 tbsp light soy sauce100g egg noodles, cooked to packet instructionssea salt and freshly ground black pepper 1 free-range egg 1 tbsp groundnut oil 50g/1¾oz chestnut mushrooms, sliced 2.5cm/1in piece ginger, grated ½ small garlic clove, grated pinch chilli flakes 2 spring onions, sliced 1 handful beansprouts 1 tsp brown miso paste 1 tbsp light soy sauce 100g egg noodles, cooked to packet instructions sea salt and freshly ground black pepper Method Bring a small pan of water to the boil and gently lower the egg in. Set a timer for 6 minutes. Meanwhile, heat the groundnut oil in a wok over a medium to high heat, add the mushrooms and stir-fry for 2 minutes. Add the ginger, garlic, chilli flakes, spring onions and beansprouts and stir-fry for another minute. Add the miso, soy and the cooked noodles. Mix well to combine then cook for a further minute.When the 6 minutes is up on the egg, pour the hot water away, add cold water to the pan and peel the egg gently when cool enough to touch. Season the noodles to taste and serve in a shallow bowl. Top with the egg halved and a sprinkling of chilli flakes. Bring a small pan of water to the boil and gently lower the egg in. Set a timer for 6 minutes. Bring a small pan of water to the boil and gently lower the egg in. Set a timer for 6 minutes. Meanwhile, heat the groundnut oil in a wok over a medium to high heat, add the mushrooms and stir-fry for 2 minutes. Add the ginger, garlic, chilli flakes, spring onions and beansprouts and stir-fry for another minute. Add the miso, soy and the cooked noodles. Mix well to combine then cook for a further minute. Meanwhile, heat the groundnut oil in a wok over a medium to high heat, add the mushrooms and stir-fry for 2 minutes. Add the ginger, garlic, chilli flakes, spring onions and beansprouts and stir-fry for another minute. Add the miso, soy and the cooked noodles. Mix well to combine then cook for a further minute. When the 6 minutes is up on the egg, pour the hot water away, add cold water to the pan and peel the egg gently when cool enough to touch. When the 6 minutes is up on the egg, pour the hot water away, add cold water to the pan and peel the egg gently when cool enough to touch. Season the noodles to taste and serve in a shallow bowl. Top with the egg halved and a sprinkling of chilli flakes. Season the noodles to taste and serve in a shallow bowl. Top with the egg halved and a sprinkling of chilli flakes.
Boiled egg with rye bread soldiers recipe
 Go to work on an egg, they say. We agree that a simple boiled egg makes a great filling breakfast. For a little more fibre make rye bread soldiers. With a GI of 50 this meal is high protein, low GI and provides 160 kcal per portion. 2 medium eggs2 slices dark rye bread (pumpernickel)5g unsalted butter, for spreadingsea salt and ground black pepper 2 medium eggs 2 slices dark rye bread (pumpernickel) 5g unsalted butter, for spreading sea salt and ground black pepper Method Half fill a medium saucepan with water and bring to the boil. Gently add the eggs to the water with a slotted spoon and return to the boil.Cook the eggs in the boiling water for 4-5 minutes for a soft-boiled egg. While the eggs are cooking, toast the bread, spread it with a thin layer of butter and cut into thin soldiers. Put the eggs in egg cups and place on small plates. Cut off the tops and season to taste. Serve with the soldiers for dipping. Half fill a medium saucepan with water and bring to the boil. Gently add the eggs to the water with a slotted spoon and return to the boil. Half fill a medium saucepan with water and bring to the boil. Gently add the eggs to the water with a slotted spoon and return to the boil. Cook the eggs in the boiling water for 4-5 minutes for a soft-boiled egg. Cook the eggs in the boiling water for 4-5 minutes for a soft-boiled egg. While the eggs are cooking, toast the bread, spread it with a thin layer of butter and cut into thin soldiers. While the eggs are cooking, toast the bread, spread it with a thin layer of butter and cut into thin soldiers. Put the eggs in egg cups and place on small plates. Cut off the tops and season to taste. Serve with the soldiers for dipping. Put the eggs in egg cups and place on small plates. Cut off the tops and season to taste. Serve with the soldiers for dipping. Recipe tips Rye bread is usually available ready sliced and as it contains more fibre than white bread, it should help you feel fuller for longer. Rye bread freezes well, so wrap half your loaf well and store in the freezer until you need it.
French toast with berries and honey recipe
 Use whatever stale white bread you have in the bread bin for this fabulous French toast – it makes a brilliant weekend brunch drenched in honey with fresh berries. 2 free-range eggs, beaten1 tsp golden caster sugarpinch saltpinch ground cinnamon ½ tsp vanilla extract125ml/4fl oz milk½ stale baguette, cut on the diagonal into 2–3cm/¾in–1¼in-thick slices, or 2 large, thick slices of stale white bread, cut into trianglessunflower oil or butter, for frying 2 free-range eggs, beaten 1 tsp golden caster sugar pinch salt pinch ground cinnamon ½ tsp vanilla extract 125ml/4fl oz milk ½ stale baguette, cut on the diagonal into 2–3cm/¾in–1¼in-thick slices, or 2 large, thick slices of stale white bread, cut into triangles sunflower oil or butter, for frying 2 tbsp honeyhandful of berries, such as blueberries, raspberries or quartered strawberries 2 tbsp honey handful of berries, such as blueberries, raspberries or quartered strawberries Method Whisk together the eggs, caster sugar, salt, cinnamon, vanilla and milk in a shallow dish.Dip the pieces of bread into the egg mixture, coating both sides well. Allow the mixture to soak in a little, but not so much that the bread falls apart.Heat the oil or butter in a large frying pan. Lower the soaked bread into the pan using a fork. Fry for a couple of minutes on both sides, or until golden-brown.Transfer to a warm plate, cover and keep warm while you cook the remaining pieces of bread.Divide the French toast between two plates, drizzle over the honey and top with the berries. Whisk together the eggs, caster sugar, salt, cinnamon, vanilla and milk in a shallow dish. Whisk together the eggs, caster sugar, salt, cinnamon, vanilla and milk in a shallow dish. Dip the pieces of bread into the egg mixture, coating both sides well. Allow the mixture to soak in a little, but not so much that the bread falls apart. Dip the pieces of bread into the egg mixture, coating both sides well. Allow the mixture to soak in a little, but not so much that the bread falls apart. Heat the oil or butter in a large frying pan. Heat the oil or butter in a large frying pan. Lower the soaked bread into the pan using a fork. Fry for a couple of minutes on both sides, or until golden-brown. Lower the soaked bread into the pan using a fork. Fry for a couple of minutes on both sides, or until golden-brown. Transfer to a warm plate, cover and keep warm while you cook the remaining pieces of bread. Transfer to a warm plate, cover and keep warm while you cook the remaining pieces of bread. Divide the French toast between two plates, drizzle over the honey and top with the berries. Divide the French toast between two plates, drizzle over the honey and top with the berries. Recipe tips Any stale white bread will work well in this recipe – baguette, white sliced, teacakes, brioche or even crumpets. Swap the honey and berries for a couple of rashers of crispy bacon and maple syrup if you like.
Potato croquettes recipe
 This is a lovely side dish for a roast or a casserole that's really easy but utterly moreish. Add a few dried herbs to the potato croquettes if you wish. 750g/1lb 10oz floury potatoes, cut into chunks25g/1oz butter2 egg yolks plus 2 whole eggs50g/1¾oz strong hard cheese, such as cheddar, emmental or gruyere50g/1¾oz plain flour100g/3½oz panko breadcrumbsolive oil, for drizzlingsalt and freshly ground black pepper 750g/1lb 10oz floury potatoes, cut into chunks 25g/1oz butter 2 egg yolks plus 2 whole eggs 50g/1¾oz strong hard cheese, such as cheddar, emmental or gruyere 50g/1¾oz plain flour 100g/3½oz panko breadcrumbs olive oil, for drizzling salt and freshly ground black pepper Method Simmer the potatoes in lightly salted water for 15 minutes, or until tender. Drain and mash thoroughly, preferably with a ricer. Beat in the butter and 2 egg yolks then finally the cheese and season to taste. Cover and leave until firm and cool enough to handle.Shape the mixture into 14–16 croquettes, weighing around 50g/2oz each. Put the flour, whole eggs and breadcrumbs into three separate shallow bowls and beat the eggs. Dip each croquette in the flour, pat off any excess, then coat in the egg before dipping in the breadcrumbs. Transfer to a baking tray, then leave to cool to room temperature.Preheat the oven to 200C/180 Fan/Gas 6. Drizzle the croquettes with oil and bake for 20 minutes, or until golden-brown. Simmer the potatoes in lightly salted water for 15 minutes, or until tender. Drain and mash thoroughly, preferably with a ricer. Beat in the butter and 2 egg yolks then finally the cheese and season to taste. Cover and leave until firm and cool enough to handle. Simmer the potatoes in lightly salted water for 15 minutes, or until tender. Drain and mash thoroughly, preferably with a ricer. Beat in the butter and 2 egg yolks then finally the cheese and season to taste. Cover and leave until firm and cool enough to handle. Shape the mixture into 14–16 croquettes, weighing around 50g/2oz each. Shape the mixture into 14–16 croquettes, weighing around 50g/2oz each. Put the flour, whole eggs and breadcrumbs into three separate shallow bowls and beat the eggs. Dip each croquette in the flour, pat off any excess, then coat in the egg before dipping in the breadcrumbs. Transfer to a baking tray, then leave to cool to room temperature.Preheat the oven to 200C/180 Fan/Gas 6. Put the flour, whole eggs and breadcrumbs into three separate shallow bowls and beat the eggs. Dip each croquette in the flour, pat off any excess, then coat in the egg before dipping in the breadcrumbs. Transfer to a baking tray, then leave to cool to room temperature.Preheat the oven to 200C/180 Fan/Gas 6. Drizzle the croquettes with oil and bake for 20 minutes, or until golden-brown. Drizzle the croquettes with oil and bake for 20 minutes, or until golden-brown. Recipe tips If you like, you can shallow fry the croquettes in a large frying pan, turning regularly until golden brown. Alternatively, you can heat oil to 180C in a large saucepan or deep fryer and fry for 3–4 minutes. Drain well on kitchen paper and serve piping hot.
Eggy bread recipe
 Rachel Phipps' quick and cheap eggy bread is great for breakfast or an afternoon snack. Serve with your favourite sauce. Each serving provides 372 kcal, 19g protein, 47g carbohydrate (of which 3g sugars), 12g fat (of which 2g saturates), 3g fibre and 1.3g salt. 1 large free-range egg½ tbsp milkvegetable oil2 thick slices of bread, halvedsalt and freshly ground black peppertomato ketchup or brown sauce, to serve 1 large free-range egg ½ tbsp milk vegetable oil 2 thick slices of bread, halved salt and freshly ground black pepper tomato ketchup or brown sauce, to serve Method Beat together the egg, milk and a generous amount of salt and pepper in a shallow bowl.Heat enough oil to just cover the bottom of a large frying pan over a medium heat. When the oil starts to shimmer, dip the bread into the egg mixture and add it to the pan. Cook for 5 minutes on each side, or until golden-brown.Serve with tomato ketchup or brown sauce. Beat together the egg, milk and a generous amount of salt and pepper in a shallow bowl. Beat together the egg, milk and a generous amount of salt and pepper in a shallow bowl. Heat enough oil to just cover the bottom of a large frying pan over a medium heat. When the oil starts to shimmer, dip the bread into the egg mixture and add it to the pan. Cook for 5 minutes on each side, or until golden-brown. Heat enough oil to just cover the bottom of a large frying pan over a medium heat. When the oil starts to shimmer, dip the bread into the egg mixture and add it to the pan. Cook for 5 minutes on each side, or until golden-brown. Serve with tomato ketchup or brown sauce. Serve with tomato ketchup or brown sauce. Recipe tips This is even better made with leftover pieces of a French baguette. If you're not a fan of tomato or brown sauce, then sweet chilli or Sriracha are also delicious for a spicy twist. You could even top with a fried or poached egg for a more filling meal.
Baked tortilla crisps recipe
 For the forgotten wraps slowly turning hard in the cupboard – transform them into golden, crispy tortilla crisps in minutes! Serve with hummus and salad for lunch, or as a snack with dips. 1 wrap1 tsp oilsalt 1 wrap 1 tsp oil salt Method Preheat the oven to 170C/150C Fan/Gas 3.Cut the wrap into roughly 5cm/2in-wide strips, then cut each strip at an angle into triangles. Put in a bowl and drizzle over the oil to very lightly coat the triangles.Transfer to a baking tray in a single layer and lightly sprinkle with salt. Bake for 5–8 minutes, gently shake the tray, then return to the oven for another 2–4 minutes until golden-brown and crisp. Allow to cool before serving with dips or salad. Preheat the oven to 170C/150C Fan/Gas 3. Preheat the oven to 170C/150C Fan/Gas 3. Cut the wrap into roughly 5cm/2in-wide strips, then cut each strip at an angle into triangles. Put in a bowl and drizzle over the oil to very lightly coat the triangles. Cut the wrap into roughly 5cm/2in-wide strips, then cut each strip at an angle into triangles. Put in a bowl and drizzle over the oil to very lightly coat the triangles. Transfer to a baking tray in a single layer and lightly sprinkle with salt. Transfer to a baking tray in a single layer and lightly sprinkle with salt. Bake for 5–8 minutes, gently shake the tray, then return to the oven for another 2–4 minutes until golden-brown and crisp. Allow to cool before serving with dips or salad. Bake for 5–8 minutes, gently shake the tray, then return to the oven for another 2–4 minutes until golden-brown and crisp. Allow to cool before serving with dips or salad.
Crispy vegetable pancakes recipe
 These savoury vegetable pancakes make great use of leftover veg – just shred them finely and mix with this simple batter for a brilliant meal at any time of day. They also change with the seasons, so feel free to use what's around at the moment. Each serving provides 527 kcal, 14.5g protein, 66g carbohydrates (of which 6.5g sugars), 21g fat (of which 4g saturates), 7g fibre and 1.6g salt. 150g/5½oz plain flour1 tsp baking powder1 tbsp white miso paste, diluted with 150ml/5fl oz cold water 1 large free-range egg1 tsp chilli flakes 3 tbsp sesame oil250g/9oz mixed vegetables (e.g. carrots, cabbage, onions, peppers, fennel, green beans, spring onions, courgettes), finely shredded or julienned 150g/5½oz plain flour 1 tsp baking powder 1 tbsp white miso paste, diluted with 150ml/5fl oz cold water 1 large free-range egg 1 tsp chilli flakes 3 tbsp sesame oil 250g/9oz mixed vegetables (e.g. carrots, cabbage, onions, peppers, fennel, green beans, spring onions, courgettes), finely shredded or julienned 2 free-range eggs, fried handful shredded spring onionspickled gingerhandful fresh coriander leaveschilli oilsrirachamayonnaiseketjap manis½ lime, juice only 2 free-range eggs, fried handful shredded spring onions pickled ginger handful fresh coriander leaves chilli oil sriracha mayonnaise ketjap manis ½ lime, juice only Method Whisk together the flour, baking powder, diluted miso, egg, chilli flakes and 1 tablespoon of sesame oil in a mixing bowl. Add the shredded vegetables and stir until well coated.Heat up the remaining 2 tablespoons of sesame oil in a medium non-stick frying pan over a medium-high heat. Add half the vegetable pancake batter to the pan and spread it out using the back of a spoon. Fry for 3 minutes until crisp, then flip over and cook on the other side for a further 3 minutes. Keep warm whilst you repeat with the remaining mix to make a second pancake.Serve with the toppings of your choice. Whisk together the flour, baking powder, diluted miso, egg, chilli flakes and 1 tablespoon of sesame oil in a mixing bowl. Add the shredded vegetables and stir until well coated. Whisk together the flour, baking powder, diluted miso, egg, chilli flakes and 1 tablespoon of sesame oil in a mixing bowl. Add the shredded vegetables and stir until well coated. Heat up the remaining 2 tablespoons of sesame oil in a medium non-stick frying pan over a medium-high heat. Add half the vegetable pancake batter to the pan and spread it out using the back of a spoon. Fry for 3 minutes until crisp, then flip over and cook on the other side for a further 3 minutes. Keep warm whilst you repeat with the remaining mix to make a second pancake. Heat up the remaining 2 tablespoons of sesame oil in a medium non-stick frying pan over a medium-high heat. Add half the vegetable pancake batter to the pan and spread it out using the back of a spoon. Fry for 3 minutes until crisp, then flip over and cook on the other side for a further 3 minutes. Keep warm whilst you repeat with the remaining mix to make a second pancake. Serve with the toppings of your choice. Serve with the toppings of your choice.
Salad leaf pesto recipe
 Any combination of salad leaves will work for this pesto, but rocket-based salads are particularly good. You can make it with leftover mint or parsley instead of basil too. 50g/1¾oz Parmesan or alternative vegetarian hard cheese, roughly chopped1 garlic clove, roughly chopped30–50g/1–1¾oz mixed salad leaves (the more leaves the more intense the colour)10–15g/½oz fresh basil 50g/1¾oz pine nuts, or other nuts, toasted first if you like100ml/3½fl oz extra virgin olive oil, plus extra for drizzling½ lemon, juice only½ tsp flaked sea saltfreshly ground black pepper 50g/1¾oz Parmesan or alternative vegetarian hard cheese, roughly chopped 1 garlic clove, roughly chopped 30–50g/1–1¾oz mixed salad leaves (the more leaves the more intense the colour) 10–15g/½oz fresh basil 50g/1¾oz pine nuts, or other nuts, toasted first if you like 100ml/3½fl oz extra virgin olive oil, plus extra for drizzling ½ lemon, juice only ½ tsp flaked sea salt freshly ground black pepper Method Put all the ingredients in a food processor.Blend until as smooth as possible. You may need to remove the lid a couple of times and push the mixture down with a spatula until the right consistency is reached.Transfer the pesto to a jar or bowl and drizzle a little oil on top to prevent discolouration. Keep in the fridge and use within three days, or alternatively freeze. Put all the ingredients in a food processor. Put all the ingredients in a food processor. Blend until as smooth as possible. You may need to remove the lid a couple of times and push the mixture down with a spatula until the right consistency is reached. Blend until as smooth as possible. You may need to remove the lid a couple of times and push the mixture down with a spatula until the right consistency is reached. Transfer the pesto to a jar or bowl and drizzle a little oil on top to prevent discolouration. Keep in the fridge and use within three days, or alternatively freeze. Transfer the pesto to a jar or bowl and drizzle a little oil on top to prevent discolouration. Keep in the fridge and use within three days, or alternatively freeze. Recipe tips This pesto can be frozen for up to one month.