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OUR FAMILY MEAL PLAN FOR WEEK OF 04/06/18 - £70

Sunday, 3 June 2018
Half term is over and it's back to routine this week, kind of.  Our 11yo is off on a week long residential trip with her year group at school and it will be really strange and quiet without her here.  It's my birthday one day this week so my family have requested a kiwi classic for dinner, and of course there will be birthday cake to enjoy.

It's a fairly busy week so most of our weekday dinners are quick, and able to be eaten on the go if necessary.  We've got quite a few things on in the evenings this week, more so than usual.  I've made the savoury swirls, wholemeal rolls, tortillas and roti, and stashed them in the freezer ready to defrost when needed. 

Our back garden has plenty of fresh herbs, salad greens and rhubarb ready for us to harvest and enjoy this week.  The strawberries are almost ready to pick too, just another week and they should be just right.  I've included the salad greens and other items in the shopping list to make it easier to follow.

Meal Plan

Breakfasts will be overnight oats or granola with fruit compote and yoghurt as this is working well and nobody is tired of having it yet.  Weekend breakfasts will be pancakes one morning and homemade toasted teacakes the other.

Packed lunches will be Wholemeal Savoury Swirls with crudites, a piece or two of fruit, and a baked treat for afters.  We're off out for a shared BBQ lunch with friends on Saturday, I'll be taking a pavlova and fresh fruit salad for pudding, some salads, and plenty of supplies for mocktails/fruit punch.  Sunday we'll have homemade pizzas for lunch.


Dinners

10 minute Spicy Vegan Bean Burgers



Bacon and Egg Pie

500g puff pastry
2 spring onions, thinly sliced
6 rashers of bacon, rind removed and thinly sliced
8 free range eggs
salt and pepper to taste

Preheat your oven to 200C/180 Fan.

Roll out 2/3 of the pastry on a floured surface until large enough to line a 25cm pie dish. Line the pie dish with the pastry. Sprinkle the chopped spring onion and half of the bacon over the pastry, crack in the eggs then sprinkle over the rest of the bacon.

Roll out the remaining pastry and use it to make a lid for the pie. Trim off any excess pastry and crimp the edges to seal. Cut 3 or 4 small vents into the lid of the pie, brush with milk and bake in the oven for 30 - 40 minutes until the pastry is dark golden and crispy.  I'll be serving this with steamed mixed vegetables and garlic butter baked new potatoes.



Sweet Potato and Kale Flatbreads

3 large sweet potatoes, cut into 2cm dice
400g tin chickpeas, drained
1 bunch kale or spinach, chopped with stems removed
1 Tblsp oil
1 tsp cumin seeds
2 large onions, finely diced
3 cloves garlic, minced
1 Tblsp ginger, finely grated
1 tsp turmeric
1 tsp ground coriander
1 tsp chilli powder (optional)

To serve:
flatbreads/roti
hummus or herbed yoghurt

Put a frying pan over a medium heat and add the oil. Once the oil is hot, add the cumin seeds and let them sizzle for 10 - 20 seconds before adding the diced onion. Let the onion cook for a couple of minutes stirring occasionally.

In a small bowl, mix the garlic, ginger, turmeric, coriander and chilli powder with 1 tablespoon of boiling water mixing until combined. Tip the spice mixture into the onions and cook, stirring, until fragrant.

Add the sweet potato chunks and chickpeas, stir them around so they are coated with the onions and spices. Add 250ml/1 cup of boiling water. Cover the pan and cook for around 10 minutes, stirring occasionally until the sweet potatoes are tender. Add more water if the mixture looks too dry. The final mixture should be a little moist but not wet. Once the sweet potatoes are tender add the kale and cook until wilted.

Serve in flatbreads or roti with chopped fresh coriander and a drizzle of yoghurt. I usually serve some steamed mixed vegetables on the side.


Fish Tacos

1 onion, finely diced
2 courgettes, finely diced
2 peppers, any colour will do
300g frozen mixed vegetables, defrosted
1 tsp minced garlic
1 tsp ground cumin
2 Tblsp finely chopped fresh parsley
1 or 2 Tblsp lemon or lime juice
1 Tblsp oil olive oil
500g skinless, boneless firm white fish fillets

To serve:
Homemade or store bought tortilla wraps
Homemade or store bought salsa
Homemade or store bought guacamole
Lettuce, shredded

Preheat your oven to 190°C/375°F/170°C Fan/Gas Mark 5 and cook the fish fillets from frozen for 20-25 minutes until cooked through. In a bowl combine the onion, courgette, peppers, mixed vegetables, garlic, cumin, parsley and a tablespoon or two of lemon/lime juice. 

Put a frying pan over a medium heat and add the vegetables mixture. Cook, stirring continuously, until the vegetables have softened. Once cooked, take of the heat and leave to cool slightly. 

Once the fish and vegetables are cooked, flake some fish on to each tortilla, followed by a serving of the vegetable mixture. Add salsa, and whatever other condiments you like. Roll up then serve.



Hot Dogs with Coleslaw 

1 Tblsp oil
2 onions, sliced into rings«
6 good quality pork sausages
1 beetroot, grated
2 carrots, grated
1 apple, grated
½ cabbage, shredded
¼ cup mayonnaise
½ cup natural yoghurt

To serve:
6 wholemeal bread rolls
sweet potato wedges

Preheat your oven to 200°C/400°F/Fan 180°C/Gas Mark 6 and put the sausages into a baking dish or onto a foil lined oven tray. Cook for 25-30 minutesor until cooked through. 

Put a frying pan over a medium heat then add the oil and onions. Cook for around 15 minutes until the onions are very soft and caramelised. In a large bowl, mix the grated beetroot, carrots, apple and cabbage. Mix the yoghurt and mayonnaise together then stir through the salad until well coated.


Quesadillas

1 Tblsp oil
1 onions, finely diced
1 pepper, finely diced
3 garlic cloves, minced
2 courgettes, grated
300g frozen mixed vegetables
1 can chilli beans
12 tortillas
2 cups mature cheddar cheese, grated

Heat oil in a large frying pan over a medium heat and add the onions and pepper, cook until the vegetables start to soften.  Add the grated courgette and cook for another 5 minutes.  Stir through the chilli beans and mixed vegetables.  Cook for a further 5 minutes then remove from the heat and allow to cool slightly. 

To make the quesadillas, heat another large frying pan over a medium heat.  Put a tortilla in the frying pan and spread a few spoonfuls of the bean mixture over it then sprinkle on some cheese.  Top with another tortilla.  Cook for a few minutes then turn over and cook the other side for a few minutes more.  Remove the tortilla from the pan when it's crisp and the cheese has melted.  Repeat with the remaining tortillas, bean mixture and cheese.  Cut the quesadillas into wedges before serving.  We'll be having ours with dressed salad greens and shredded cabbage.



Chicken, Roast Vegetable and Lentil Salad

2 large sweet potatoes, peeled and cut into small cubes
1 onion, cut into wedges
2 beetroot, cut into small cubes
1 Tblsp oil, divided
600g chicken thigh or breast strips, I used cook from frozen pack
2 cloves garlic, minced
2 Tblsp paprika
1 Tblsp dried mixed herbs
1 can lentils, drained
500g frozen mixed vegetables, defrosted

Heat oven to 180ºC.  Toss the sweet potato, onion and beetroot with a tablespoon of oil and season with salt and pepper and put into a large ovenproof dish or onto a lined baking tray.  Mix together a tablespoon of oil with the crushed garlic, paprika and dried mixed herbs.  Rub this mixture all over the chicken strips until coated then put onto a lined baking tray.

Bake the vegetables and chicken for around 20–30 minutes until thoroughly cooked.  Remove from the oven and leave to cool slightly.  Put the defrosted mixed vegetables into boiling water for around 5 minutes, drain well.  Mix the cooked vegetables, drained lentils and mixed vegetables together.  Drizzle over some lemon juice or balsamic vinegar then top with the cooked chicken. 


Shopping List

46 items: £69.44

Frozen
3x   ASDA Smartprice Mixed Vegetables (1Kg)                             £2.46
1x   ASDA Frozen for Freshness Berry Medley (1Kg)                     £2.75
1x   ASDA Cook from Frozen Chicken Breast Strips (600g)            £2.50
1x   ASDA White Fish Fillets (540g)                                              £2.50

Tins, Jars and Cooking
2x   ASDA Smartprice Red Kidney Beans in Water (400g)              60p
1x   ASDA Vegetable Oil (1L)                                                        £1.09
1x   ASDA Smartprice Mayonnaise (500g)                                     41p
1x   ASDA Chick Peas in Water (400g)                                         33p
1x   Merchant Gourmet Ready to Eat Puy Lentils (250g)                £2.00
1x   ASDA Black Beans in Water (400g)                                        65p
1x   ASDA Chilli Beans in Chilli Sauce (390g)                                65p

Dairy and Eggs
2x   ASDA Semi Skimmed Milk 6 Pints (3.41L)                              £2.96
5x   ASDA Smartprice Low Fat Natural Yogurt (500g)                    £2.25
1x   ASDA Free Range Mixed Weight Eggs (15)                            £2.00
1x   ASDA Butter - Unsalted (250g)                                               £1.45
1x   ASDA Mature Cheddar Cheese - Light (750g)                         £3.65

Packets and Cereals
1x   Silver Spoon Granulated Sugar (1Kg)                                     64p
1x   ASDA Strong White Bread Flour (1.5Kg)                                 69p
1x   ASDA Wholemeal Bread Flour (1.5Kg)                                    69p
1x   KTC Lemon Juice (250ml)                                                      40p
2x   ASDA Scottish Porridge Oats (1Kg)                                       £1.78
1x   ASDA Ready to Roll Puff Pastry (500g)                                  £1.00

Fruit and Vegetables
1x   ASDA Grower's Selection Unwashed Sliced Curly Kale (200g) 65p
1x   ASDA Grower's Selection Baby Potatoes (1Kg)                       80p
2x   ASDA Grower's Selection Salad Tomatoes (750g)                   £2.30
25   ASDA Grower's Selection Bananas                                         £2.70
19   ASDA Grower's Selection Royal Gala Apples                          £4.56
1x   ASDA Grower's Selection Carrots (1Kg)                                 50p
5x   ASDA Grower's Selection Whole Cucumber                            £2.50
1x   ASDA Grower's Selection Iceberg Lettuce                              50p
1x   ASDA Grower's Selection Celery                                            55p
2x   ASDA Grower's Selection Courgettes (3)                                £2.40
1x   ASDA Grower's Selection Garlic (3)                                        55p
1x   ASDA Grower's Selection Spring Onions                                55p
1x   ASDA Grower's Selection Beetroot Bunched (500g)                £1.60
2x   ASDA Grower's Selection Sweet Potatoes (1Kg)                     £2.00
1x   ASDA Grower's Selection Ginger (125g)                                 50p
2x   ASDA Grower's Selection Satsumas (600g)                            £2.00
4x   ASDA Farm Stores Pears (500g)                                            £3.20
1x   ASDA Farm Stores Brown Onions (1Kg)                                 55p
1x   ASDA Farm Stores Round Lettuce                                          40p
2x   ASDA Farm Stores Mixed Peppers (3)                                    £1.98
1x   ASDA Grower's Selection Ripen at Home Avacodos (4)           £1.60
1     ASDA Grower's Selection White Cabbage                               78p

Meat, Fish and Poultry
1x   ASDA Farm Stores Cooking Bacon (500g)                              57p
1x   ASDA Extra Special Pork Sausages (6 per pack - 400g)         £2.25

Prices and special offers reflect those of the online grocery website My Supermarket, and are correct as of 3rd June 2018. Prices may vary in different in-store locations.

We purchased our groceries online via Asda on My Supermarket, spending £69.44, had we chosen to shop elsewhere our items would've cost:

£79.66 from Tesco
£80.12 from Sainsbury's
£88.52 from Waitrose
£89.73 from Ocado

My lovely blogging buddy Ciara from My Fussy Eater has created a fab Meal Planning Facebook Group so we can inspire each other. She also has a book, I have a copy and it is fab. You can order a copy for yourself here

And Katykicker, and Naomi from The Organised Life Project have a Meal Planning Linky full of fabulous Meal Planning posts with lots of tasty ideas.


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