By Sophie Davies
‘Cooking on a budget’ is an ever-more necessary consideration for both students and families alike. Faced with the implications of escalating university fees and the cost of general everyday life, we are forever in search of bargains and money-saving ploys. Indeed it is often our eating habits that suffer as a result; especially when faced with the option of a healthy, wholesome meal or a great night out with that extra couple of ‘jaeger-bombs’. The latter inevitably triumphs, despite our best intentions.
For a student, healthy eating is paramount to maximising the potential of the best years of your life. It isn’t about body image, although inevitably it plays a part, it is more about well-being and adopting a healthy attitude to eating. It shouldn’t be a chore or a greater expense; it should be enjoyable, sociable and exciting. So I’m taking a new approach to tackling this issue. Using a single ingredient as the ‘hero’ of each dish and no more than nine accompanying ingredients; I will demonstrate three healthy, fresh, alternative dishes packed with flavour that can be made for you and a group of friends or just as a single meal.
(I have made the assumption of a few basic store-cupboard ingredients)
Ingredient of Choice = Butternut Squash
You will need
– An incredibly versatile ingredient, currently in season (therefore cheaper), that lends itself to the vegetarians and more carnivorous among us
– Low in fat, high in fibre and contains bone enhancing potassium
– Abundance of Vitamin B6 is essential for maintenance of the nervous and immune systems
– Scientifically proven to be a deterrent against breast cancer
– Medium – large pan
– Wooden Spoon
– Chopping board
– Sharp knife
– Tea spoon
Store-cupboard essentials
Ingredients (all 3 recipes) – for group
Individual (all 3 recipes)
– Butter
– Rapeseed oil or Olive Oil
– Smoked or normal Paprika
– Salt
– Pepper
– Tinned sweet-corn
– 3 x Red onions
– Cumin
– Tumeric
– Chilli Powder
– Balsamic Vinegar
– Garlic
– Vegetable stock cubes
– Dried sage
– 2-3 x Butternut Squash –) (£2 – £3)
– 2 x Sweet potatoes (70p)
– 3 x large red onions (57p)
– 2 x carrots (large) (36p)
– 1 x red chilli (60p)
– 1 x pack of filo pastry (£1.50)
– 2 x packs spinach (£2.50)
– 1 x tin of chick peas (59p)
– 6 x tomatoes (£1)
– 1 x Packet of red or green lentils – depends on preference (green will take a little longer to cook) (£1.10)
– Fresh coriander (optional) (£1.69)
Total Cost = £13.61
(omit the coriander = £11.92)
– 1 x Butternut Squash (large) (£1)
– 1 x sweet potato (35p)
– 1 x large red onion (19p)
– 2 x carrots – small (18p)
– 1 x red chilli – small (60p)
– 1 x pack of filo pastry (can freeze what you don’t use) (£1.50)
– 1 x pack of spinach (£1.25)
– 1 x tin of chick peas (small) (59p)
– 1 x tomato (64p)
– 1 x small packet of red or green lentils – depends on preference (green take a little longer to cook) (£1.10)
– Fresh coriander (optional) (£1.69)
Total Cost = £9.09
(omit the coriander = £7.40)
Spicy Butternut Squash and Sweet Potato Soup
Ingredients – 4-6 People
Ingredients – 1 Person
– 1 x Butternut Squash – peeled and diced
– 2 x Sweet Potatoes (medium) – diced
– 1 x Red Onion (medium – large) – diced
– 1 x Carrot (large) – diced
– 1 x Red Chilli – chopped finely
– 2 x Cloves of Garlic – chopped finely
– Salt – pinch
– Pepper – pinch
– 1/2 x teaspoon smoked or normal paprika
– Pinch of cumin
– Knob of Butter and/or drizzle of olive oil
– 850 ml vegetable stock
– ½ x Butternut Squash – diced
– 1 x Sweet Potato (small) – diced
– ½ x Red Onion (small) – diced
– 1 x Carrot (small) – diced
– ¼ x Red Chilli – chopped finely
– 1 x Clove of Garlic – chopped finely
– Salt
– Pepper
– Smoked or normal Paprika – pinch
– Cumin – small pinch
– Knob of Butter and/or drizzle of olive oil
– 350-400 ml vegetable stock (depending on how thick you want the soup)
1. Add butter and or drizzle of olive oil to a medium – large pan and allow to heat up – Add onion and soften for 5 minutes
2. Add garlic and cook on a medium heat for a further minute
3. Add Butternut Squash, Sweet Potatoes and Carrot – cover the pan and allow to simmer for about 10 minutes – stirring occasionally – Add chilli, paprika and cumin – cook for 1 minute
4. Add stock and salt and pepper to taste, bring to the boil, then cover and simmer for 15 to 20 minutes
5. Allow to cool, then blend until smooth
Butternut squash, feta and spinach parcels
Ingredients – 4-6 people
Ingredients – 1 person
– 1 x butternut squash (diced)
– 1 x carrot (large)
– 4-6 x filo pastry sheets
– 1 x pack spinach
– 1 x red onion (finely diced)
– ½ x tin chick peas
– splash of balsamic vinegar (optional)
– Knob of butter
– Drizzle of olive oil
– Salt
– Pepper
– Pinch of dried sage
– ½ x butternut squash (small)
– 1 x carrot (large)
– 1 x filo pastry sheet
– 2 x handfuls of spinach
– ½ x red onion (small)
– 1 x tablespoon of chickpeas (from a tin)
– Splash of balsamic vinegar (optional)
– Knob of butter
– Drizzle of olive oil
– Salt
– Pepper
– Pinch of dried sage
1. Pre-heat the oven to 180C
2. Steam the butternut squash and carrot until tender – add the chickpeas about halfway through the process
3. Add to a food processor along with a little butter, sage, salt and pepper and blend until smooth – if you don’t have a food processor use a potato masher to combine the ingredients
4. Drizzle a small amount of oil into a frying pan and heat up
5. Add red onion and allow to soften
6. Add a splash of balsamic vinegar to the pan and cook for about a minute – put pan to one side
7. Place a sheet of filo pastry flat on a surface – place a portion of red onion (1/4 or 1/6 of the mixture depending on how many people you are catering for) at one end
8. Top with a portion of the butternut squash mixture
9. Add a couple of handfuls of spinach
10. Crumble feta over the top
11. Fold the sheet into a parcel by folding in the sides and rolling, place on a lightly oiled baking tray
12. Repeat the process until you have enough parcels
13. Place in the oven and bake until golden – should take about 15-20 minutes
14. Serve with a green salad or veg and perhaps a dollop of low fat crème fraiche
Butternut Squash, spinach and lentil Dahl
Ingredients – 4-6 people
Ingredients – 1 person
– 1 x butternut squash – diced
– 300g red lentils
– 1.25 litres vegetable stock
– 1 x red onion (large) – finely diced
– 6 x tomatoes
– ½ x teaspoon turmeric
– ½ x teaspoon cumin
– ½ x teaspoon chilli powder
– 1 x bag spinach
– Fresh coriander to serve (optional)
– ¼ x butternut squash (diced)
– 50g red lentils
– 225ml vegetable stock
– ½ x red onion (small) – finely diced
– 1 x tomato
– Pinch of turmeric
– Pinch of cumin
– Pinch of chilli powder
– Couple of handfuls of spinach
– Fresh coriander to serve (optional)
1. Put all ingredients apart from the squash, spinach and coriander into a pan
2. Simmer and cook for 10 minutes
3. Add squash and cook until tender (10-12 minutes)
4. Stir in spinach and cook until wilted
5. Serve with generous sprinkling of coriander
Helpful Tips
– For those craving a meaty addition chop lardons or bacon finely and frying until crispy (no need for oil) – add some breadcrumbs and continue to fry until golden brown – sprinkle on top of soup as garnish (all 3 dishes)
– If the soup is a little thick just add a little more boiling water
– The addition of sweet-corn works fantastically with the soup – I add after blending
– Personally I always add fresh coriander as a garnish as it is a great accompaniment to any spiciness
– If you are cooking for just yourself – it’s often worth cooking the larger batch and freezing the rest as – both the soup and lentils freeze fantastically. You can quite easily freeze filo pastry sheets and the butternut squash mix for the parcels separately before assembling
Image Credits: drrayrecipes.wordpress.com, itv.com, bbcgoodfood.com, onelifetoeat.com, kissmybroccoli.wordpress.com