The winter months can be especially hard for people on low or fixed incomes, as the need for warm clothing, bedding and heating eats into already tight food budgets, and just at the time when plenty of warming, nourishing food is most important.
One family support service based in Kaiwaka has started running a series of budget recipes on Facebook that have built a big following.
Kate’s Place Community House coordinator Kirstie Brown says she has been surprised at the positive response, and how many people are using the recipes and are keen to know more.
“This is real basic stuff for people with little or no money – cheap meals that are an alternative to eating toast or noodles,” she says. “They are not perfect and not for everyone. If you have more money, you can add better extra quality ingredients or whatever you can afford. But these are all tummy fillers and they’re warm.”
As well as publishing weekly recipe collections on the Kate’s Place Facebook page, she is hoping to run a cooking course at the community house.
Each recipe collection focuses on a staple food, like pasta, rice or soup, and is fully priced per item, with many dishes working out at around $1 per head. Kirstie says that while her recipes are cheap and basic, there are plenty of good foods out there that are inexpensive and nourishing.
Food tips:
• Hot porridge for breakfast costs less than 50c. With a bit of milk, sugar or honey, it’s the greatest and cheapest way to fill up bellies.
• Pasta can be used as a filler in soups, casseroles and boil-ups. It is cheap, adds bulk to the meal and allows it to go a bit further.
• Traditional dried soup mix packs from the supermarket are great. They cost around $2.50 and contain grains, pulses, vegetables, stock and flavourings. Just add water, onion, or any fresh or frozen veges you like.
Pumpkin Soup
3 Tbsp oil, 20c
1 pumpkin (large), $4
2 brown onions, 80c
4 cloves garlic, 50c
1 fresh turmeric or powder, 50c
4 cups chicken stock, $2
2 cups milk/sour cream/cream , $2-$6
By choosing the lowest cost ingredients, this soup will cost $10 to make and should make enough for 12 people. Put whole pumpkin in the oven or microwave and bake until cooked but still firm (around 10 minutes on high in microwave). Allow to cool, then peel, remove seeds and chop into big chunks. Put on a baking tray with whole garlic cloves, roughly chopped onion, pour over oil and add salt and pepper. Slowly roast the pumpkin for around 1 ½ hours on low heat, approximately 150C, until brown and slightly caramelised. Mix stock together with milk, cream or sour cream in a large pot and then add cooked pumpkin. Make sure you put everything in the pot, including the whole garlic cloves and oily juices, then grate in fresh turmeric (or sprinkle in two tsps of turmeric powder). Allow to simmer on a medium heat for 30 mins or so, cool and blend. You can keep soup in fridge for 2 days, or freeze and pull out and defrost as you need. Soup and toast is a great winter meal for lunch or dinner, or add a toasted sandwich with a cup of soup for a more balanced meal. If you can afford or wish to add extras flavours, add in some fried bacon or prawns. If you save pumpkin seeds, dry them well and roast in a bit of oil salt and pepper, you can then serve them on top of soup for a crunchy, healthy addition.
