Firstly, before I begin researching, I need to make sure that the meals which my group and I choose MUST show some relevance to students. This means that my research should focus on:
- Something simple: Students are likely to be stressed and busy often, so we need to find something
which is easy to make.
- Food which is quick to cook: They most likely won't have the spare time to spend an hour or two
on cooking food, therefore the meal has to be reasonably quick to cook.
- Of course, it has to be cheap: It's known that students generally lack money, therefore the meal
needs to be affordable and cheap. Saving money on takeaways is vital!
- A variety of foods. Of course, everyone has their likes and dislikes, therefore the 5 meals should
generally be different to one another. A vegetarian option too needs to be considered, as well as
there being say an unhealthy meal and a healthy option. Allergies too should be considered.
In terms of making the food a variety, when I have all the meals they all should be at least one of the following:
- Healthy Option
- Vegetarian Option
- Unhealthy Option: Our students aren't on a diet so it can't be harmful to have one unhealthy meal!
- Quick to make
- Efficiency: Can it be eaten for the day after, or even after that?
- Convenience: Can the meal be made into something else?
Below are some meals which I've researched, where I've tried to focus these meals on the points I've made above. I have decided to use ASDA supermarket as an example of how much the meals will cost roughly (as we haven't done research on the cheapest supermarket yet). All of these prices were taken from the website on the 10th November, 2014.
1. DIY Kofta Burger (Unhealthy Option) http://www.bbcgoodfood.com/recipes/7736/diy-kofta-burgers
Additionally, those burgers which you don't cook can be frozen and cooked for a different day, making the meal efficient and convenient.
The website rates it an 'easy' difficulty as well as only taking 30 minutes to prep then 20 minutes to cook (barely anytime if you've already prepared it). In terms of price, this is very cheap. I looked on ASDA to see how much it costs, which you can see below:
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| Ingredients needed for the kofta burger |
- 500g lamb mince: £8
- 1x Onion: £1.48
- 1x Garlic Bulb: 25p (over three thirds left)
- Taram Masala (100g): 60p (around three thirds left)
- Chilli Sauce (340g): £1 (just under a bottle left)
- 4x Pitta Bread: £1
- Tomatoes (1kg): £1.99 (giving you around 5 tomatoes left)
- Red Cabbage (1kg): 68p (half left)
- Red Onion (4): £1 (3 left)
- Plain Yogurt (500g): £1.35 (over half left)
Total: £18.35
However, as this serves 8 people, this only works out at around £2.30 per person! This also leaves over some left over ingredients as the items above are listed as the cheapest you can get the ingredient and not for the amount needed for the meal. For example, you'll have left over chilli sauce, red onion and cabbage, garam masala, onion and tomato. (see the ingredients listed compared with the prices above).
2. Bacon and Pea Risotto (Healthy & Simple Option) http://www.bbcgoodfood.com/recipes/1221/easy-risotto-with-bacon-and-peas
Although this does have bacon in it, this meal can still be considered as healthy. According to the BBC recipe, each serving is under 400 calories which is very low for a meal. Nonetheless, this meal only needs 5 ingredients where most of them can be considered as everyday food (peas, bacon and onion).
Although this takes 45 minutes to make, the meal is very simple to make: it consists of frying onions and bacon, then adding in the stock and risotto, shortly followed by stirring in peas for a couple of minutes after.
Below is the ingredients needed to serve 4 people, as well as how much the ingredients cost at ASDA:
- 2x Onion: £1.48 (1 left over)
- 10x Bacon Rashers: £2.12 (4 left over: perfect for the morning!)
- Risotto Rice (500g): £2.28 (200g left over)
- Oxo Vegetable Stock (12 pots): £1.19 (7 left over, 1 pot = 200ml)
- Frozen Peas(1kg): £1.38 (900g left over)
Total price: £8.45
However, as this serves 4 people, this works out at around £2.15 per person! This even includes all leftover ingredients which could be used to make a smaller meal (perhaps enough leftover to serve for one) which is an additional bonus as you are basically paying for another meal which you can cook whenever (as long as you don't cook the ingredients all at once).
Therefore, this meal is very cheap, easy to make, healthy and leaves you left over ingredients for you to cook for another day.
3. Chicken Biryani Pilau (Healthy, Extremely Cheap & Convenient Option) http://www.bbcgoodfood.com/recipes/2042/chicken-biryani-pilau
Another healthy option would be a chicken biryani pilau. It too has very simply ingredients which although takes around an hour to cook, half an hour of it is simply letting it cook in the oven meaning you don't have to do anything.
Moving on, the reason why I've chosen this meal is mainly because you can use the left over ingredients from the previous meal for this. For example, you can use the left over peas, vegetable stock and onion. You could even use the risotto rice as well (although there isn't much of it) to replace the rice.
Nonetheless, below are the ingredients needed to cook this meal, and how much it costs when shopping at ASDA:
- Vegetable Oil (1 litre): £1.25 (this is likely needed for most meals,
including the previous one)
- Oxo Vegetable Stock (12 pots): £1.19 (or pay nothing if you use
the leftovers from the previous meal. If you do, you are still left with
3 pots!)
- Frozen peas (1kg): £1.38 (or nothing if you cooked the previous
meal. This still leaves you with 650g after this meal)
- 2x Onions: £1.48 (or nothing if leftovers from previous meal)
- Easy-cook Rice (500g): 98p (150g left over)
- 8 Chicken Thighs (900g): £2.50 (2 thighs left over)
- Curry Powder (400g): £1.48 (over 3 quarters left over)
Total: £10.26 from scratch, or £6.21 if you use the leftover ingredients from the previous meal.
As these ingredients are enough to cook for 6 people, this costs only £1.71 per person! And if you use the leftover ingredients from the risotto meal, it costs around £1.04 per person! This still leaves you with frozen peas, 2 chicken thighs, lots of curry powder, vegetable stock, vegetable oil and some rice. This literally costs next to nothing if you are cooking for several people and will still cost little even if you cook it for yourself - and you'll have lots of ingredients left over.
Therefore, this healthy meal which consists of basic ingredients works out to be extremely cheap and affordable. The only downside is that it isn't for vegetarians and it may take a bit too long to cook, however if it costs next to nothing then its likely students wouldn't complain.
As these ingredients are enough to cook for 6 people, this costs only £1.71 per person! And if you use the leftover ingredients from the risotto meal, it costs around £1.04 per person! This still leaves you with frozen peas, 2 chicken thighs, lots of curry powder, vegetable stock, vegetable oil and some rice. This literally costs next to nothing if you are cooking for several people and will still cost little even if you cook it for yourself - and you'll have lots of ingredients left over.
Therefore, this healthy meal which consists of basic ingredients works out to be extremely cheap and affordable. The only downside is that it isn't for vegetarians and it may take a bit too long to cook, however if it costs next to nothing then its likely students wouldn't complain.
4. Florentine Pizza (Vegetarian Option) http://www.bbcgoodfood.com/recipes/3265/florentine-pizza
In my opinion, I feel that certain meals will generally gain more of our audience's interest. This is why I've decided to research on a pizza: meals like this and our kofta burger offer your typical takeaways which however you can make at home.
Nonetheless, this healthy and vegetarian option is very simple and quick to make, making it perfect for students. Although most of the ingredients aren't basic, they cost literally nothing and you can likely add it to a different meal. For example, the parmesan cheese could be made for the kofta burger, and the spinach could be added to the biryani or even risotto.
Below is the ingredients needed and how much they cost in ASDA:
you make your pizza).
- Loyd Grossman Tomato & Chilli sauce (660g): £2 (over 3 quarters
left over)
- Spinach Leaves (1kg): £1.39 (825g left over)
- Baby Mushrooms (300g): £1.27 (10g left over)
- Grated Parmesan Cheese (100g): £1.47 (50g left over)
- Medium Eggs (12): £2.30 (8 left over, could be used with your
bacon sandwich!)
Total: £10.84
As these ingredients are to serve 4 people, it only costs around £2.71 per person. A very cheap price which even leaves you with 8 eggs, some cheese and spinach which are prime ingredients which additionally don't run out of date quickly.
You'll also have left over pizza base and sauce where if you fancy a snack and don't have any money, then you can always have a plain tomato-based pizza. You can even use some of the vegetable oil you have left over to add to the pizza base, allowing it to rise better.
Therefore, this veggie pizza too is very cheap to make and its the sort of food which you can have for lunch the day after, making it's production very efficient.
5. Creamy Salmon Tagliatelle (Healthy & Quick Option) http://www.goodtoknow.co.uk/recipes/540316/creamy-salmon-tagliatelle
As I haven't shown a fish dish, I decided to research for one until I came across. This healthy, simple and quick meal can be made in 20 minutes and is rich in flavour, whilst costing little. Although it has a creamy sauce, this meal is no more than 600 calories per serving.The fact that it is a pasta meal may also grab more of my audience's attention and it is something that you may not expect to find, thus winning on the wow factor.
This too has a couple of ingredients which have been used in the other meals. As it is a pasta meal, it is always handy to have left over pasta as well, as this can be the base of an alternative meal which you could make with the other meal's leftovers. For example, the chilli sauce and cut chicken thighs could go nice with the pasta, thus making a meal where you don't have to spend a penny.
Nonetheless, below is the ingredients needed for this meal and once again how much it costs at ASDA:
- 2x Salmon Fillets (260g): £4 (10g left over)
- Oxo Vegetable Stock (12 pots): £1.19 (even after 2 meals, you can still use one of the last 3 stocks to put into this meal)
- 2x Onions: £1.48 (or use the other leftover one if
it isn't being used for the biryani meal)
it isn't being used for the biryani meal)
- Frozen peas (1kg): £1.38 (or use the leftover
peas from the biryani meal, leaving you 525g
even after some has been used for 2 meals)
peas from the biryani meal, leaving you 525g
even after some has been used for 2 meals)
- Tagliatelle (500g): £1.38 (with 300g left over)
- Creme fraiche (300g): 90p (50g left over)
Total: £10.33 from scratch, or £6.28 with the leftover ingredients.
As this serves 4 people, this meal costs £2.59 each, or if you use the left over ingredients it costs £1.57 - a very cheap fish meal! Although this doesn't leave many ingredients left over which can be used for a different meal (minus the pasta and peas mainly), you can't go wrong with this astonishingly cheap meal.
Therefore, this meal is very quick, simple, cheap and healthy. The meal doesn't even have to be made with tagilatelli meaning if you have left over pasta then all you have to buy is literally the salmon fillets and creme fraiche.
I thought it would be very relevant to prepare a more entertaining meal which acts almost as a mini buffet for 4 people (say you and your roommated). Although very subtle, this meal is basically a roasted chicken balancing on a beer can, making cooking that slightly more entertaining. It can be useful for when people are round (or parties) and can be eaten with a variety of different things. For example, in a baguette, with salad, chips, a roast, etc. So as well as the chicken, I've decided to add it with homemade spiced potato wedges and a green bean salad, as this can be used as other ingredients for a different meal (and using the ingredients from previous meals). Although this meal takes over an 6. Beer Can Chicken with Spiced Potato Wedges and Green Bean Salad (Chicken: http://www.foodnetwork.com/recipes/beer-can-chicken-recipe.html) (Salad: http://www.marthastewart.com/275193/quick-side-salad-recipes/@center/276948/dinner-tonight#31783 Spiced Potato Wedges: http://www.bbcgoodfood.com/recipes/1294/spiced-potato-wedges)
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| Homemade spiced potato wedgies |
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| Ingredients for the chicken |
Below are the ingredients which you need, as well as how much they cost in ASDA:
- Whole Chicken (1.6kg): £5
- MIxed Herbs (30g): 97p (with over a third left over)
- Fosters Beer (5 cans): £4.50 (with 3 left over, which can be used as a
drink with the meal)
- Red-skinned potatoes (2.5kg): £1.98 (with 1.5kg left over, enough to
make more wedgies or save for jacket potatoes, etc!)
- Curry Powder (400g): £1.48 (or use the curry powder from the
chicken biryani)
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| Ingredients for the wedges |
the kebab meal)
- 1x cucumber: 49p
- Red Onion (4): £1 (or use the left overs from the kebab meal)
- Garlic Bulb: 25p (or use the leftover from the kebab meal)
- Runner Beans (400g): £1.65
Total: £19.31, or £14.59 if you use the leftover ingredients from the other meals.
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| Ingredients for the green bean salad |
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| Green beans & onions salad |
This meal serves for around 4 people, making it £4.83 each, or £3.65 if using the leftover ingredients. This is extremely cheap and could be even cheaper depending on how hungry you are, as you don't have to have the salad and wedges with the meal. Therefore, this meal is very convenient and is entirely dependent on how hungry you are. When multiplying the ingredients, this can be great party food as well.
Turkey Chilli Jacket Potatoes (http://www.bbcgoodfood.com/recipes/2536646/turkey-chilli-jacket-potatoes
On a more simple note, these jacket potatoes can be served as either a lunch or a light dinner. However instead of having a simple 'beans jacket potato' or cheese, this recipe is a bit more sophisticated. Nonetheless, it has a very easy guide of cooking: it is literally cooking a jacket potato then adding your chilli which you cook whilst your jackets are cooking. As well as this, the simple recipe is also very cheap: jackets cost next to nothing, all you are mainly paying for is the turkey. And to top it all of, the meal is quite healthy as well. However to save money, I will not be buying the paprika and cumin, as it isnBelow are the ingredients and how much they cost at ASDA:
- Jacket Potatoes(4): 98p (or you can use the red-skinned potatoes which wereused for the wedges)
- 2x Onions: £1.48 (with one left over)
- Garlic Clove: 25p (or use the leftovers from the kebab and chicken meals)
- Turkey Breast Mince (340g): £3
- Paprika (46g): 48p (with almost all of it left over)
- Cumin (37g): 68p (with almost all of it left over)
- Passata (500g): 50p (150ml left over)
- Red Leicester(150g): £1.30 (with around half left over)
- Spring Onions: 49p
Total: £9.16, or £8.18 if you use the potatoes from before.
This works out to be around £2.30 per person, or if you use the other potatoes it is £2.05. Once this is another meal which is extremely cheap, convenient, healthy and easy to make.
What Ingredients Are Leftover After All Meals Have Been Cooked?
As I've mentioned, you'll also have left over ingredients which can be combined to make something else. The leftovers are below:
- 4x Bacon Rashers - Chicken Thighs (2)
- Taram Masala (approx. 75g) - Pizza Base (over 750g)
- Chilli Sauce (most of the bottle) - Tomato & Chilli Sauce (over 400g)
- Red Cabbage (500g) - Spinach leaves (825g)
- Plain Yoghurt (over half left) - Parmesan Cheese (50g)
- Risotto Rice (200g) - Medium Eggs (8)
- Frozen peas (525g) - Mixed Herbs (over 20g)
- Rice (150g) - Red-skinned potatoes (500g)
- Curry Powder (approx. 300g) - Paprika (most left)
- Cumin (most left) - Passata (150ml)
- Red Leicester (75g)
- Cumin (most left) - Passata (150ml)
- Red Leicester (75g)
Conclusion
To conclude, this research proves that you can make healthy and affordable home-made meals for a reasonable price. Now that this research has been done, I will now be researching the cheapest supermarkets which will be posted on my blog. This means that the prices above could potentially be even cheaper than ASDA. However, they will not be more expensive, meaning that I can use these ingredients and meals as a guideline to roughly work out how much we can use for our 'weekly' shopping budget.
The only problem which my group and I will face is time - we won't be able to fit 5 meals within 2 and a half minutes max, therefore we have decided to focus on just three meals. This will be chosen shortly after we have researched the cheapest supermarket. The decision will be based on using all of the ingredients which we have purchased (e.g. the kebab and chicken meal could be chosen as they have similar ingredients) as well as having a variety to choose from. We will originally choose 4 meals and film all of these, then decide on how many to film depending on how much time we have left.
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