Monthly meal tips

Each month we're teaming up with an organisation that believe housing has supported,
through our community grants scheme, to bring you some affordable and healthy meal ideas.

visit Little Chefs, Big Chefs website

Packed lunch and breakfast saviours

Cheesy courgette muffins

Cheesy courgette muffins

Prep time: 15mins
Cook time: 30mins
Serves: 8

Equipment:
- Muffin tray/ tin
- Oven

Instructions

  • 125 g courgette (about 1 small courgette) thinly slice 6 – 8 to decorate then grate the rest
  • 125 g mature cheese grated
  • 100 g self raising flour*
  • 1 egg, beaten
  • 60 m rapeseed or olive oil
  • 180 ml milk of choice
  • pinch salt & pepper
  • 100 g chopped ham option
  1. Oven 180c
  2. Add the grated courgette, 100g of the grated cheese and flour to a bowl and mix. If using ham, add this now.
  3. Create a well in the centre then add the egg, oil and milk. Mix the ingredients briefly then mix the liquid ingredients with the dry with a pinch of salt and pepper. Do not over mix as this will make a tough muffin. The batter should be quite thick but still drop off a spoon. Add a splash more milk if needed.
  4. I used a silicone muffin tray which simply need greasing lightly. Otherwise, feel free to use muffin cases in a tray.
  5. Using two spoons, share the mixture between the muffin cups and top with sliced courgette (if using) then the remaining 25g grated cheese. The mixture will make 6 – 8 larger muffins or 12 small.
  6. Bake for 20 – 25 mins for smaller muffins or 30 – 35 mins for larger ones. Check they are cooked by inserting a sharp knife/skewer/toothpick which should come out clean with perhaps a few crumbs attached.
  7. Leave to cool for at least 5 mins before eating.

Light bites

Raspberry and white chocolate muffins

Raspberry and white chocolate muffins

Prep time: 15mins
Cook time: 25mins
Serves: 12 muffins

Equipment:
- Scales
- 1 - 2 muffin tins
- Measuring Spoons
- Mixing bowl
- Oven

Instructions

  • 100 g butter
  • 100 g brown or caster sugar
  • 150 g Greek or natural yogurt
  • 3 tbsp milk
  • 2 eggs
  • 1 tsp baking powder
  • 250 g self raising flour
  • 200 g raspberries frozen or fresh
  • 100 g white chocolate, chopped or you can use white choc chip drops
  • 2 tbsp demerara sugar optional
  1. Preheat the oven to 180c
  2. Beat together the butter and sugar, then stir in the yogurt and milk. Beat in the eggs
  3. Fold in the baking powder and flour until you have a thick batter.
  4. Stir in 3/4 of the white chocolate then carefully mix in the raspberries (especially if fresh).
  5. You will need 1 – 2 muffin trays, enough to make 10 – 15 muffins, depending on the size.
  6. Grease each hole (or use muffin liners) and spoon in the batter in the moulds until 3/4 full. Scatter with he demerara sugar, if using, then the remaining chopped chocolate.
  7. Bake for 25 mins until the muffins rise, are golden at the edges, and a clean sharp knife inserted in the centre comes out clean.
  8. Rest for 5 mins in the muffin tin/s, then remove on to a cooling rack to cool fully.

Hearty family meals

autumn spiced soup

Autumn Spiced Soup

Prep time: 15 mins
Cook time: 30 mins
Serves: 4 people

Equipment:
- 1 large pan

Instructions

  • 1 tbsp rapeseed oil or use olive or vegetable oil
  • 1 large leek sliced
  • 1 carrot chopped
  • 2 celery sticks chopped
  • 1 tsp. dried oregano
  • 1 garlic clove crushed, or use 1 tsp. garlic paste
  • 2 tsp. ground cumin
  • 1 tsp. chilli flakes optional
  • 2 tbsp. tomato puree
  • 75 g red lentils
  • 5 tomatoes chopped
  • 2 courgettes chopped
  • 1 red pepper chopped
  • 250 g cauliflower chopped to include stalk and leaves (this is about half a medium cauliflower)
  • 80 g kale sliced, or use another dark leafy cabbage
  • 400 g can chickpeas do not drain
  • 1.5 litre vegetable stock
  1. Wash and prepare all of the vegetables; there is no need to peel the carrots.
  2. Heat a pan to medium then add the oil along with the leek, carrot and celery. Stir, cover and cook for 10 mins to soften.
  3. Stir in the oregano, garlic, cumin, chili if using, tomato puree then lentils. Add the stock and cover. Bring back to a boil then turn to a simmer and cook for 10 mins.
  4. Add the tomatoes, courgettes, pepper, cauliflower kale and chickpeas (including the liquid – this will help to flavour and thicken the soup slightly). Continue to cook until the veg is just tender.
  5. Serve with crusty bread if wished.

Left overs inspo

Pumpkin rice

Pumpkin rice

Prep time: 15 mins
Cook time: 30 mins
Serves: 4-6 people

Equipment:
- 1 large pan

Instructions

  • 1 tbsp oil
  • 1 onion or 5 spring onions, chopped
  • 200g smoked bacon, chopped
  • 250g pumpkin flesh, chopped
  • 1 pepper or courgette, chopped
  • 2 tsp smoked paprika
  • 200g brown rice
  • 650ml vegetable or chicken stock
  1. Add the oil and onions to a pan and cook on a low heat until onions have softened.
  2. Add the bacon, stirring until it starts to change colour.
  3. Add the pumpkin, pepper/ courgette and smoked paprika, stirring to coat the ingredients and cook for 5mins.
  4. Add the rice and stir, then add the stock.
  5. Bring to the boiled then simmer for 10-15 mins covered.
  6. Turn off the heat and leave for another 5 mins, while the rice continues to cook.
  7. Ready to serve.

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