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Carrot cake energy bars recipe
 The perfect afternoon pick me up. Packed with nourishing ingredients like nuts, seeds and oats. 100g/3½oz butter, cut into cubes200g/7oz oats75g/2½oz mixed seeds (such as sunflower, pumpkin etc)1 tbsp chia seeds40g/1½oz desiccated coconut3 tsp mixed spicepinch salt2 medium carrots, peeled and grated1 banana, mashed 100g/3½oz runny honey or maple syrup 100g/3½oz butter, cut into cubes 200g/7oz oats 75g/2½oz mixed seeds (such as sunflower, pumpkin etc) 1 tbsp chia seeds 40g/1½oz desiccated coconut 3 tsp mixed spice pinch salt 2 medium carrots, peeled and grated 1 banana, mashed 100g/3½oz runny honey or maple syrup 1 tbsp cream cheese 1 tbsp runny honey or maple syrup ½ tsp mixed spice 1 tbsp cream cheese 1 tbsp runny honey or maple syrup ½ tsp mixed spice Method Line a brownie tin with parchment paper.Place the butter in a small saucepan over a low heat and cook until melted (you could also do this in a microwave). Combine the oats, seeds, coconut, mixed spice, salt and grated carrot in a bowl.Add the honey, mashed banana and melted butter and mix to combine. Spoon the mixture into the lined tin and press down with the back of a spoon, until the carrot cake mix fills the tin and the top is smooth and even. To make the topping, in a bowl, mix the cream cheese, honey and mixed spice. Spoon over the carrot cake mix and smooth over with the back of the spoon. Place in the fridge for 2 hours or overnight until firm.Once chilled, cut into 12 even sized bars. Line a brownie tin with parchment paper. Line a brownie tin with parchment paper. Place the butter in a small saucepan over a low heat and cook until melted (you could also do this in a microwave). Place the butter in a small saucepan over a low heat and cook until melted (you could also do this in a microwave). Combine the oats, seeds, coconut, mixed spice, salt and grated carrot in a bowl. Combine the oats, seeds, coconut, mixed spice, salt and grated carrot in a bowl. Add the honey, mashed banana and melted butter and mix to combine. Add the honey, mashed banana and melted butter and mix to combine. Spoon the mixture into the lined tin and press down with the back of a spoon, until the carrot cake mix fills the tin and the top is smooth and even. Spoon the mixture into the lined tin and press down with the back of a spoon, until the carrot cake mix fills the tin and the top is smooth and even. To make the topping, in a bowl, mix the cream cheese, honey and mixed spice. Spoon over the carrot cake mix and smooth over with the back of the spoon. Place in the fridge for 2 hours or overnight until firm. To make the topping, in a bowl, mix the cream cheese, honey and mixed spice. Spoon over the carrot cake mix and smooth over with the back of the spoon. Place in the fridge for 2 hours or overnight until firm. Once chilled, cut into 12 even sized bars. Once chilled, cut into 12 even sized bars.
Campfire stew recipe
 A nourishing and warming low-calorie ham and bean smoky campfire stew with a little kick. Serve with your choice of steamed vegetables. This is seriously heartwarming stuff. Each serving provides 283 kcal, 36g protein, 19g carbohydrate (of which11g sugars), 7.5g fat (of which 3g saturates), 8.5g fibre and 3.1g salt. low-calorie cooking spray2 onions, roughly chopped2 red peppers, deseeded and roughly chopped4 garlic cloves, finely chopped4 celery sticks, thickly sliced2 carrots, peeled and thickly sliced300g/10½oz peeled butternut squash, cut into 2cm/1¾in cubes500ml/18fl oz chicken stock400g tin chopped tomatoes4 tbsp tomato purée400g tin cannellini beans, drained and rinsed400g tin kidney beans in chilli sauce1½ tbsp Cajun seasoning 1 tbsp sweet smoked paprika1 tbsp Worcestershire sauce1 tsp Tabasco sauce 600g/1lb 5oz lean, thick gammon steaks, cut into large pieces (any visible fat trimmed)salt and freshly ground back pepper low-calorie cooking spray 2 onions, roughly chopped 2 red peppers, deseeded and roughly chopped 4 garlic cloves, finely chopped 4 celery sticks, thickly sliced 2 carrots, peeled and thickly sliced 300g/10½oz peeled butternut squash, cut into 2cm/1¾in cubes 500ml/18fl oz chicken stock 400g tin chopped tomatoes 4 tbsp tomato purée 400g tin cannellini beans, drained and rinsed 400g tin kidney beans in chilli sauce 1½ tbsp Cajun seasoning 1 tbsp sweet smoked paprika 1 tbsp Worcestershire sauce 1 tsp Tabasco sauce 600g/1lb 5oz lean, thick gammon steaks, cut into large pieces (any visible fat trimmed) salt and freshly ground back pepper Method Preheat oven to 200C/180C Fan/Gas 6.Spray a wide, ovenproof casserole dish with the low-calorie cooking spray.Add the onion and peppers and stir-fry for 4–5 minutes over a medium–high heat to soften.Add the remaining ingredients and bring to the boil. Cover and bake for 1½ hours, or until the gammon is tender and the sauce has thickened.Season and serve with steamed vegetables. Preheat oven to 200C/180C Fan/Gas 6. Preheat oven to 200C/180C Fan/Gas 6. Spray a wide, ovenproof casserole dish with the low-calorie cooking spray. Spray a wide, ovenproof casserole dish with the low-calorie cooking spray. Add the onion and peppers and stir-fry for 4–5 minutes over a medium–high heat to soften. Add the onion and peppers and stir-fry for 4–5 minutes over a medium–high heat to soften. Add the remaining ingredients and bring to the boil. Cover and bake for 1½ hours, or until the gammon is tender and the sauce has thickened. Add the remaining ingredients and bring to the boil. Cover and bake for 1½ hours, or until the gammon is tender and the sauce has thickened. Season and serve with steamed vegetables. Season and serve with steamed vegetables. Recipe tips As with any stew, this is even better the next day.
Chai recipe
Masala chai A warming cup of chai is just what a rainy day needs. Simmered with whole spices, ginger and made mainly with milk, this brew is strong, milky and with just the right amount of sweetness. 4cm/1½in cinnamon stick6 green cardamom pods1 tsp fennel seeds250ml/9fl oz full-fat milk2.5cm/1in fresh root ginger, peeled and roughly chopped2 strong tea black bags3 tsp caster sugar 4cm/1½in cinnamon stick 6 green cardamom pods 1 tsp fennel seeds 250ml/9fl oz full-fat milk 2.5cm/1in fresh root ginger, peeled and roughly chopped 2 strong tea black bags 3 tsp caster sugar Method Put the cinnamon, cardamom and fennel seeds in a pestle and mortar. Crush to a coarse mixture. Place the milk, ground spices, ginger and tea bags in a saucepan and bring to the boil. Simmer for 10–12 minutes, stirring frequently. Add 100ml/3½fl oz water and simmer for 5 minutes. Stir, making sure the milk doesn’t stick to the bottom of the pan. Stir in the sugar. Strain and pour into mugs to serve. Put the cinnamon, cardamom and fennel seeds in a pestle and mortar. Crush to a coarse mixture. Put the cinnamon, cardamom and fennel seeds in a pestle and mortar. Crush to a coarse mixture. Place the milk, ground spices, ginger and tea bags in a saucepan and bring to the boil. Simmer for 10–12 minutes, stirring frequently. Add 100ml/3½fl oz water and simmer for 5 minutes. Stir, making sure the milk doesn’t stick to the bottom of the pan. Stir in the sugar. Strain and pour into mugs to serve. Place the milk, ground spices, ginger and tea bags in a saucepan and bring to the boil. Simmer for 10–12 minutes, stirring frequently. Add 100ml/3½fl oz water and simmer for 5 minutes. Stir, making sure the milk doesn’t stick to the bottom of the pan. Stir in the sugar. Strain and pour into mugs to serve. Recipe tips You could easily make this chai with a "barista style" plant-based milk that is suitable for heating. Some standard plant milks have a tendency to separate.
Aubergine and bean casserole recipe
 Balance healthy ingredients beautifully with this vegan casserole recipe. This meal served as six portions provides 217 kcal, 8g protein, 40g carbohydrate (of which 28g sugars), 3g fat (of which 0.5g saturates), 9g fibre and 1.9g salt per portion. 1 tbsp vegetable oil2 onions, quartered1 garlic clove, crushed250g/9oz chestnut mushrooms, halved2 aubergines, cut into large chunks 2 x 400g/14oz can borlotti or butter beans 75g/3oz brown sugar1 tsp smoked paprika100ml/3½fl oz vegetable stock75g/3oz molasses2 tbsp tomato ketchup1 tbsp Dijon mustard30ml/1¼fl oz sherry vinegar1 tbsp chopped fresh parsley 1 tbsp vegetable oil 2 onions, quartered 1 garlic clove, crushed 250g/9oz chestnut mushrooms, halved 2 aubergines, cut into large chunks 2 x 400g/14oz can borlotti or butter beans 75g/3oz brown sugar 1 tsp smoked paprika 100ml/3½fl oz vegetable stock 75g/3oz molasses 2 tbsp tomato ketchup 1 tbsp Dijon mustard 30ml/1¼fl oz sherry vinegar 1 tbsp chopped fresh parsley flatbread flatbread Method Heat the oil in a heavy-based frying pan. Fry the onions and garlic on a medium heat for five minutes or until golden-brown and softened.Add the mushrooms and aubergines and cook for 10 minutes.Stir in the borlotti beans, muscovado sugar, paprika, vegetable stock, molasses, tomato ketchup, mustard, sherry vinegar and parsley and bring to the boil. Cover and simmer for 45 minutes. Serve with flatbreads. Heat the oil in a heavy-based frying pan. Fry the onions and garlic on a medium heat for five minutes or until golden-brown and softened. Heat the oil in a heavy-based frying pan. Fry the onions and garlic on a medium heat for five minutes or until golden-brown and softened. Add the mushrooms and aubergines and cook for 10 minutes. Add the mushrooms and aubergines and cook for 10 minutes. Stir in the borlotti beans, muscovado sugar, paprika, vegetable stock, molasses, tomato ketchup, mustard, sherry vinegar and parsley and bring to the boil. Cover and simmer for 45 minutes. Stir in the borlotti beans, muscovado sugar, paprika, vegetable stock, molasses, tomato ketchup, mustard, sherry vinegar and parsley and bring to the boil. Cover and simmer for 45 minutes. Serve with flatbreads. Serve with flatbreads.
Bangers with herby mash and onion gravy recipe
 Sausage and mash is the ultimate comfort food – try our recipe complete with a quick onion gravy. 900g/2lb floury potatoes, peeled and cubed 1 tbsp sunflower oil 1 large onion, finely chopped 1 tsp Dijon mustard ½pint chicken stock (from a stock cube) 1 tsp gravy browning (optional) 8 pork sausages 50g/1½oz unsalted butter 50ml/2fl oz double cream or milk 1 tbsp each, fresh parsley and chives 3 spring onions, finely chopped 1 tbsp olive oil 900g/2lb floury potatoes, peeled and cubed 1 tbsp sunflower oil 1 large onion, finely chopped 1 tsp Dijon mustard ½pint chicken stock (from a stock cube) 1 tsp gravy browning (optional) 8 pork sausages 50g/1½oz unsalted butter 50ml/2fl oz double cream or milk 1 tbsp each, fresh parsley and chives 3 spring onions, finely chopped 1 tbsp olive oil Method Cook the potatoes in boiling salted water for 10-12 minutes or until soft. Heat the sunflower oil in a heavy-based saucepan. Add the onion and cook until soft , but not coloured. Stir in the mustard then pour in the stock. Bring the mixture to the boil, then add the gravy browning. Reduce for 10 minutes or until the liquid is reduced by half. Heat up a frying pan, add a little sunflower oil and fry the sausages for 6-8 minutes or until cooked through. Drain the potatoes and mash with the butter and the cream. Blend the blanched herbs with the olive oil to form a paste and then stir into the mashed potato. Pile the mash onto four warmed serving plates. Place two sausages in the centre of each mound of mash and finally drizzle over the gravy. Serve immediately. Cook the potatoes in boiling salted water for 10-12 minutes or until soft. Cook the potatoes in boiling salted water for 10-12 minutes or until soft. Heat the sunflower oil in a heavy-based saucepan. Add the onion and cook until soft , but not coloured. Stir in the mustard then pour in the stock. Bring the mixture to the boil, then add the gravy browning. Reduce for 10 minutes or until the liquid is reduced by half. Heat the sunflower oil in a heavy-based saucepan. Add the onion and cook until soft , but not coloured. Stir in the mustard then pour in the stock. Bring the mixture to the boil, then add the gravy browning. Reduce for 10 minutes or until the liquid is reduced by half. Heat up a frying pan, add a little sunflower oil and fry the sausages for 6-8 minutes or until cooked through. Heat up a frying pan, add a little sunflower oil and fry the sausages for 6-8 minutes or until cooked through. Drain the potatoes and mash with the butter and the cream. Blend the blanched herbs with the olive oil to form a paste and then stir into the mashed potato. Drain the potatoes and mash with the butter and the cream. Blend the blanched herbs with the olive oil to form a paste and then stir into the mashed potato. Pile the mash onto four warmed serving plates. Place two sausages in the centre of each mound of mash and finally drizzle over the gravy. Pile the mash onto four warmed serving plates. Place two sausages in the centre of each mound of mash and finally drizzle over the gravy. Serve immediately. Serve immediately.
Roast chicken dinner for one recipe
If you are following the Budget meal plan for one, buy a 1kg/2lb 4oz pack of chicken thighs and cook them all at once; eat 2 with this meal and refrigerate or freeze the rest to use in the chicken and bean burritos and soy and chilli chicken rice bowl later. The reserved cooked chicken can be kept in the fridge for a couple of days or frozen for up to 1 month before using. Ideally freeze half the leftover chicken pieces (use on day 6) and refrigerate the other half (to use on day 3). You can also buy just 2 chicken thighs or 1 chicken quarter for this recipe if you prefer, but that is less economical than buying a 1kg/2lb 4oz pack. If you end up with 7 or 8 thighs in the 1kg/2lb 4oz pack, simply add the extras to the tin and use alongside the rest of the cooked chicken. For an extra tasty gravy, remove all the chicken and vegetables from the roasting tin and pour away the fat. Add the gravy, made as in the recipe above, and 4–5 tablespoons water to the tin. Scrape up all the pan juices using a wooden spoon or spatula. Strain through a sieve into the gravy saucepan and reheat together until bubbling. Feel free to add other vegetables such as parsnips or sweet potatoes to the tin if you have them. Just keep in fairly large chunks as they need to cook for the same length of time as the chicken.
Pea soup recipe
 This easy pea soup recipe is one you'll make time and again when you're in a rush. The recipe scales up easily and freezes well, so there's no reason not to make loads. For this recipe you will need a blender or food processor. 1 tbsp olive oil1 garlic clove, chopped½ onion, chopped200g/7oz frozen peas300ml/10fl oz chicken stock (or vegetable stock)50ml/2fl oz double creamsalt and freshly ground black peppermint leaves, to garnish (optional) 1 tbsp olive oil 1 garlic clove, chopped ½ onion, chopped 200g/7oz frozen peas 300ml/10fl oz chicken stock (or vegetable stock) 50ml/2fl oz double cream salt and freshly ground black pepper mint leaves, to garnish (optional) Method Heat the oil in a saucepan over a medium heat. Add the onion and garlic and fry for 3–4 minutes, until softened.Add the frozen peas and stock. Bring to the boil, then reduce the heat and simmer for 10 minutes. Add the cream.Blend the soup until smooth (use a stick blender, food processor or blender).Season to taste and serve in a warm bowl, garnished with mint (if using) or a swirl of cream. Heat the oil in a saucepan over a medium heat. Add the onion and garlic and fry for 3–4 minutes, until softened. Heat the oil in a saucepan over a medium heat. Add the onion and garlic and fry for 3–4 minutes, until softened. Add the frozen peas and stock. Bring to the boil, then reduce the heat and simmer for 10 minutes. Add the cream. Add the frozen peas and stock. Bring to the boil, then reduce the heat and simmer for 10 minutes. Add the cream. Blend the soup until smooth (use a stick blender, food processor or blender). Blend the soup until smooth (use a stick blender, food processor or blender). Season to taste and serve in a warm bowl, garnished with mint (if using) or a swirl of cream. Season to taste and serve in a warm bowl, garnished with mint (if using) or a swirl of cream. Recipe tips It's simplicity is the real joy of this recipe, but if you do want to jazz it up, try garnishing with pieces of fried bacon or pancetta, shredded ham or grated Parmesan. Crème fraîche can be used instead of cream.
Tomato, chickpea and pasta soup recipe
 This cheap, quick and easy soup is based on an Italian classic: Pasta e ceci. If you’ve got any fresh herbs to hand, sprinkle a small handful over each bowl of soup before serving. Flatleaf parsley, basil and sage would all work well. Each serving provides 391 kcal, 14g protein, 44g carbohydrate (of which 8g sugars), 15g fat (of which 2g saturates), 10g fibre and 0.1g salt. 1 tbsp extra virgin olive oil, plus extra for drizzling2 large garlic cloves, thinly sliced400g tin chickpeas400g tin chopped tomatoes 400ml/14fl oz chicken stock (or vegetable stock)50g/1¾oz small pasta shapesfreshly ground sea salt and black pepper 1 tbsp extra virgin olive oil, plus extra for drizzling 2 large garlic cloves, thinly sliced 400g tin chickpeas 400g tin chopped tomatoes 400ml/14fl oz chicken stock (or vegetable stock) 50g/1¾oz small pasta shapes freshly ground sea salt and black pepper Method Heat the olive oil and garlic gently in a medium saucepan over a medium heat until the garlic is soft and just starting to brown. Drain the chickpeas and stir in along with a generous amount of salt and pepper.Stir in the chopped tomatoes, chicken stock and pasta shapes. Bring to the boil, then reduce the heat until the soup is just simmering. Cook the soup for 15 minutes, or until the pasta is tender.Check the seasoning, and serve finished with a generous drizzle of olive oil. Heat the olive oil and garlic gently in a medium saucepan over a medium heat until the garlic is soft and just starting to brown. Drain the chickpeas and stir in along with a generous amount of salt and pepper. Heat the olive oil and garlic gently in a medium saucepan over a medium heat until the garlic is soft and just starting to brown. Drain the chickpeas and stir in along with a generous amount of salt and pepper. Stir in the chopped tomatoes, chicken stock and pasta shapes. Bring to the boil, then reduce the heat until the soup is just simmering. Stir in the chopped tomatoes, chicken stock and pasta shapes. Bring to the boil, then reduce the heat until the soup is just simmering. Cook the soup for 15 minutes, or until the pasta is tender. Cook the soup for 15 minutes, or until the pasta is tender. Check the seasoning, and serve finished with a generous drizzle of olive oil. Check the seasoning, and serve finished with a generous drizzle of olive oil. Recipe tips In September 2023, this recipe was costed at an average of £1.29 when checking prices at four UK supermarkets. It is designed to be made in conjunction with a low-cost store-cupboard.
Tuna sushi rice bowl recipe
 A super quick WFH lunch option, these rice bowls are so easy to put together, but have loads of textures and flavours to keep it interesting. 100g/3½oz red cabbage, thinly sliced20cm/8in piece cucumber, seeds removed and cut into 3mm thick half-moons2 tsp rice wine vinegar1 tsp sugar (caster or granulated) ¼ tsp salt 100g/3½oz red cabbage, thinly sliced 20cm/8in piece cucumber, seeds removed and cut into 3mm thick half-moons 2 tsp rice wine vinegar 1 tsp sugar (caster or granulated) ¼ tsp salt 250g pouch microwave sushi rice (or 75g/2½oz dried sushi rice, cooked to packet instructions)1 tbsp rice wine vinegar1 tsp black sesame seeds or furikake100g tinned tuna, drained if necessary2 tsp Japanese-style mayonnaise (or regular mayonnaise)1 tbsp finely chopped red onion½ tsp sesame oil 250g pouch microwave sushi rice (or 75g/2½oz dried sushi rice, cooked to packet instructions) 1 tbsp rice wine vinegar 1 tsp black sesame seeds or furikake 100g tinned tuna, drained if necessary 2 tsp Japanese-style mayonnaise (or regular mayonnaise) 1 tbsp finely chopped red onion ½ tsp sesame oil pickled ginger2 toasted nori sheets, each cut into 6 rectangles pickled ginger 2 toasted nori sheets, each cut into 6 rectangles Method To make the salad, mix all of the salad ingredients in a large bowl and set aside to lightly pickle. To make the rice bowls, cook the sushi rice according to the packet instructions. Mix the rice with the vinegar and sesame seeds and leave to cool. Mix the tuna, mayonnaise, red onion and sesame oil in a bowl. Set aside.To serve, add the rice to each bowl and top with the tuna then the salad. Serve with the pickled ginger and nori. To make the salad, mix all of the salad ingredients in a large bowl and set aside to lightly pickle. To make the salad, mix all of the salad ingredients in a large bowl and set aside to lightly pickle. To make the rice bowls, cook the sushi rice according to the packet instructions. Mix the rice with the vinegar and sesame seeds and leave to cool. To make the rice bowls, cook the sushi rice according to the packet instructions. Mix the rice with the vinegar and sesame seeds and leave to cool. Mix the tuna, mayonnaise, red onion and sesame oil in a bowl. Set aside. Mix the tuna, mayonnaise, red onion and sesame oil in a bowl. Set aside. To serve, add the rice to each bowl and top with the tuna then the salad. Serve with the pickled ginger and nori. To serve, add the rice to each bowl and top with the tuna then the salad. Serve with the pickled ginger and nori. Recipe tips Any leftovers will keep well in the fridge for 2 days. Do not keep the nori sheets in the fridge, add them just before eating. You can use the pieces of nori like mini tacos and fill them with rice, tuna and salad, or just rip them up and mix everything together.