Back in February, I mentioned that I would like to try cooking a broth with veggie scraps. Well, I finally got round to it! We’re no strangers to veggie broths by any means as I regularly make chicken broth for us, but while I usually use whole vegetables such as carrots, onions, celery and parsnips, this time I made a lovely broth with lamb bones and veggie scraps.

First of all, let’s talk about the ‘scraps’ and what exactly are those ‘scraps’? In a nutshell, those are little bits and pieces of certain vegetables that you’d otherwise throw away but which are still perfectly edible and thus usable, and of course, washed clean. It could be the very bottom of a cauliflower stem or tomato and green pepper ‘tops’ or perhaps a bit of an onion peel if you’d peeled the onion a bit too much and it was no longer ‘whole’ enough to be chopped finely.

So instead of simply throwing all of those veggie scraps into the compost bin, I started collecting the edible and washed bits and pieces in a bag in the freezer and I’ve been adding to it ever since: cauliflower stems, a bit of zucchini peels and fleshy bits, tomato tops (without the green stems), red pepper tops (again, without the green stems), some onion, celery and carrot bits. I had probably collected over 1kg of scraps over the last two months which really just convinced me even more of how much food does indeed get wasted in our kitchens.

Back in February, I also purchased a 2.5 kg pack of lamb which, although not cheap, was cheaper because it was on special for about R130.00, if memory serves me well. I used the meat in 3 different meals which I had cooked for us in bulk and which have lasted us for quite some time. When we brought the shopping home that day, I chopped up the meat to prepare for cooking but I’d kept the bones aside in the freezer and that’s what I used in the broth today.

Ingredients:

500 gr. Lamb bones

3 whole Garlic cloves

3 Carrots

1 Onion

3 Vegetable stock cubes

(Or use 2-3 Tbsp. Aromat)

A few whole peppercorns

Freshly chopped Parsley to taste

Salt to taste

Veggie scraps:

Cauliflower stems

Zucchini peels and fleshy bits

Tomato tops (without the green stems)

Red pepper tops (without the green stems)

Onion, celery and carrot bits

Noodles

(optional)

Method:

Put all the ingredients in a large stock pot (the one I used is 7 litres) and top with 4-5 litres of cold water. Bring to the boil then simmer for just over an hour. Strain your broth through a fine-mesh sieve, adjust salt and pepper to taste and voila, the broth is ready!

I chopped up the carrots into small pieces and removed all the meat off the bones and chopped those up into small pieces as well. Those are the only 2 ingredients that I’d put back into the broth (you can skip this if you are planning on using the broth as stock addition to other meals).

Just before serving, we like to add noodles (broken up into smaller pieces) into the broth and allow it to simmer for about 10 minutes, or until the noodles are cooked.

This broth is delicious on its own though and it freezes very well. It can also be a great addition when cooking stews or any other dish which requires you to use stock. Enjoy!

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On a hot summer’s day there is nothing more refreshing than a delicious salad to cool you down. The Tomato & Black Beans salad is one of our favourites, especially in summer, although we make it all year round – we enjoy it so much! Very often we have the Tomato & Black Beans salad as a meal on its own with just a slice or two of warm, freshly baked and buttered bread. However, this salad can be a delicious accompaniment to any meal though, for example, the Spicy Chicken Livers.

For this Tomato & Black Beans salad recipe it’s best to use ripe jam tomatoes as they are much sweeter than ordinary ripe tomatoes. We use whichever type of tomatoes we have at home but if you manage to get some jam tomatoes on a really good special then you should definitely give those a try! The sweetness of jam tomatoes balances well against the more acidic ingredients in this salad: the onions and the vinegar.

The Tomato & Black Beans salad will cost you approximately R22.00 to make if all the ingredients are bought on special. This recipe yields several generous servings.

So here’s what you need to make this deliciously refreshing Tomato & Black Beans salad on a hot summer’s day, or any day!

Ingredients:

4-5 ripe Tomatoes, cubed

1 large Onion, finely chopped

2 fresh Jalapeῆo chillies, finely sliced, seeds and all

1 tin Black Beans, drained

(Or use any type of tinned beans in brine)

4 Tbsp. White Vinegar

(Or use Apple Cider instead if you prefer)

3 Tbsp. Olive Oil

(Or use Sunflower or Avocado Oil if you prefer)

Salt and Pepper to taste

Method:

In a salad bowl combine the cubed tomatoes, finely chopped onions, sliced Jalapeῆo chillies and drained Black Beans. Mix well. Now you are ready to add the dressing. Try mixing the suggested amounts of vinegar and oil in a cup and keep adding to your salad, stirring and tasting of course until you are happy with the taste. You might need to adjust the oil and vinegar amounts to suit your taste. Serve immediately and enjoy!

Serving suggestion: enjoy this Tomato & Black Beans Salad with a serving of delicious, Spicy Chicken Livers.

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Spicy Chicken Livers may not be everyone’s cup of tea but we love this dish! A small serving of spicy chicken livers is very filling and can be enjoyed with a variety of staples: bread, rice, pasta or even pap. It’s easy to prepare and in less than 30 minutes’ cooking time you too can enjoy a plate of delicious and wholesome spicy chicken livers.

Chicken livers, although quite high in cholesterol, contain almost no fat and no carbohydrates. Chicken livers are rich in folate, vitamins A and B12 and small servings of chicken livers from time to time can be a healthy addition to your diet. We don’t cook this meal very often but when we do, we thoroughly enjoy it!

The total cost for the ingredients in this recipe comes to about R50.00 (excluding electricity). This recipe yields at least 12 servings of spicy chicken livers, which comes to just over R4.00 per serving. You just can’t beat this price of meat (protein) per serving! Here is how you too can make this amazing meal.

Ingredients:

2 x 250gr. Goldi Plain Chicken Livers

2 x 250gr. Goldi Peri-Peri Chicken Livers

2 Medium Onions, finely chopped

7-8 Tbsp. of Oil

1 ½ cups Water

Salt and Pepper to taste

Spray ‘n’ Cook

Method:

Defrost the chicken livers in the fridge for about 12 hours. Rinse the plain chicken livers under running water for just a few seconds and remove any sinew as this tends to make the chicken livers taste bitter and you don’t want that. Chop the chicken livers into 2-3cm squares or you can leave the chicken livers whole if you prefer.

Don’t rinse the Peri-Peri chicken livers under running water as these have already been marinated. Remove the sinew though and chop the chicken livers into 2-3cm squares or you can leave the chicken livers whole if you prefer. Reserve the marinade which you will use in cooking.

Finely chop the onions and fry until golden brown. Add the chopped chicken livers, both the plain and the Peri-Peri chicken livers, and fry for at least 10 minutes. Then add the Peri-Peri marinade, stir well and add the water. Season with salt and pepper. Allow to simmer on medium heat for about 20-25 minutes.

Serve Spicy Chicken Livers with bread, rice, pasta or pap and a side salad. Enjoy!

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It’s much, much cheaper to make Sausage Rolls at home, and we often make a batch or two. A Sausage Roll is nice as a meal on its own with some gravy and salad on the side, and they’re also an inexpensive but convenient food to pack for picnics or road trips.

Sausage Rolls are very easy to make at home. If you’ve been reading my blog for a while you’ll know that I just love quick and easy recipes which make delicious foods! This Sausage Rolls recipe is just that with only two ingredients – a Puff Pastry roll and Vienna sausages, or any other kind of sausage that you prefer or have on hand.

The Puff Pastry roll can be purchased for R9.99 each when they go on sale (I prefer to use Today). The Vienna sausages will come to about R2.50 each when packets of Viennas (Enterprise Chicken & Cheese Viennas for example) go on sale as well. The total cost for this recipe is only R27.50 for 7 Sausage Rolls.

If you were to buy that many Sausage Rolls in the shops you would have to pay at least R16.00 per Sausage Roll, spending a total of at least R112.00 (Sausage Rolls do vary in price, as I’m sure you know, depending on where you buy).

Ingredients:

1 Puff Pastry Roll

7 Vienna sausages

1 Egg wash

Salt and Pepper to taste

Spray ‘n’ Cook

Method:

Defrost the Vienna sausages for 30-45 seconds in the microwave (depending on the strength of your microwave) and set aside. Defrost the Puff Pastry roll just enough so that it can be rolled out easily. I usually use a rolling pin to even and thin out the pastry just a little. Cut 7 pieces across the Puff Pastry. As you only need enough Puff Pastry to roll around each Vienna it would be a good idea to measure against the Viennas or the sausages that you are using and cut accordingly.

Roll each Vienna into a sausage roll. Cut one or two slits on the top of each sausage roll. Spray an oven tray with Spray ‘n’ Cook. Layer the sausage rolls about 3cm apart. Brush each sausage roll with egg wash and season with salt and pepper. Bake at 180 for about 25 minutes. Serve with a side salad. Enjoy hot or cold.

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There are a lot of recipes out there for Chili Con Carne. A lot! And many of those recipes require you to cook the minced meat from scratch, which we normally don’t. If we have a little leftover Bolognaise Sauce for Pasta, which I usually cook in large batches and freeze, that’s what we will use to spice things up a little (literally!) with this easy, cheap and super quick Chili Con Carne.

Using up the leftover Bolognaise Sauce for Pasta to make Chili Con Carne just makes this dish so much more flavourful. Sure, you could just have the Bolognaise Sauce with some pasta for dinner but if you’ve already had that two nights in a row – which sometimes does happen to us when I defrost a tub of Bolognaise Sauce – then it’s Chili Con Carne night for us which we so enjoy. Here’s how to make this simple meal.

Ingredients:

2 Ladles of Bolognaise Sauce for Pasta

1 tin Beans in brine (drained)

*you can use any beans that you like

1-2 Chili Peppers (to taste), finely chopped

¼ Tsp. Cayenne pepper

¼ Tsp. Chili Powder

Salt and Pepper to taste

Spray ‘n’ Cook

1 Tbsp. Oil

*You can halve all the ingredients if you have a smaller amount of Bolognaise Sauce leftover and it will still yield a few reasonably sized portions.  

Method:

Spray a deep pan with Spray ‘n’ Cook, add the oil and allow to heat up. Fry the Chili peppers for a minute or two. Add the Bolognaise Sauce for Pasta, drained beans, spices and salt and pepper to taste. Cook on moderate heat for about 10-12 minutes and serve immediately.

Serve with:

A toasted, buttered bun or a slice of bread.

Rice or couscous.

Fried eggs.

Mashed or baked potatoes.

Pasta or noodles.

The last time we made Chili Con Carne with leftover Bolognaise Sauce for Pasta, we served it with a couple of ‘fancy’ fried eggs, as you can see in the photo. I honestly don’t know whose idea this originally was but it did its rounds on social media a while back and ever since then it’s been one of our favourite way of making ‘fancy’ fried eggs – I just love the taste. It also looks super appetizing on your plate!

It’s easy to make though. All you needs is a 2cm thick slice of green pepper. Slice the green pepper across to get a round shape. Heat up a frying pan a little, place the sliced green pepper, add a few drops of oil in the middle of the slice and allow it to heat up a little. Crack an egg inside and fry it. Use an egg lifter to remove it gently from the pan and onto a plate. It really goes well with a serving of Chili Con Carne and a slice of warm, buttered bread. Enjoy!

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Once you start Meal Planning around Specials, it’s important to stay organised from one month to the next. That’s why I use a Meal Planning Folder in an A4 arch lever file with printable Weekly Meal Plan pages and Meal Planning Folder Dividers that I can insert as needed. It helps to work with lose pages because you can insert as many as you need and when you need them.

I’ve seen Post-it notes that are used to stick and shift your recipes around laminated Weekly Meal Planning sheets as you meal plan (and this looks really neat and awesome!) but I actually like to write down my meal planning ideas for this one simple reason: I can keep track of our meals each week, and each month, so that I can rotate our meals and make sure we don’t often have the same choices. Writing everything down is an absolute life saver for me, otherwise I would definitely forget.

I also use Meal Planning File Dividers so that I can keep track of my meal planning on a month to month basis. For each month I file a copy of my Meal Planning around Specials shopping list that I use to do my month end shopping as well as the Weekly Meal Plans that I’d used for that month.

Download your FREE printables:

Meal Planning around Specials Shopping List

 Meal Planning File Dividers

Weekly Meal Planning Sheet (blank)

At the back of the file, I also keep a list of our favourite Breakfast, Snacks, Dinner and Sandwich ideas which I use to meal plan around specials each month, making sure I rotate the meals as well as the staples, the protein (meats) and veggies. Have a look at my Meal Planning Ideas post for some of our favourite meals and snacks.

Consider subscribing to my weekly Newsletter now to receive your FREE copy of affordable and easy 20 Sandwich Ideas on a Budget. For us, this is an absolute life-saver on the days when there are no leftovers to pack.

Happy Frugal Meal Planning & Enjoy the Savings!

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This is a guest post by Harjeet Kaur who blogs over at Fire, Water, Food & Travel  Harjeet’s blog is filled with delectable and mouth-watering recipes and they are a must for any foodie to try!

I’m happy to have Harjeet as a guest on Frugal in SA. Thank you so much Harjeet for sharing this recipe with us. It looks absolutely delicious and I can’t wait to try this recipe on a budget!

Shakshuka is a Moroccan dish which resembles our very own Indian egg curry a lot. We make egg curry in an onion and tomato sauce too but our eggs are boiled and placed in the sauce, whereas in Shakshuka they are served sunny side up.

Shakshuka literally means ‘mixed.’ It invites innovation and as you can add pretty much anything in an omelet, you can add it to Shakshuka too. Shakshuka is a yummy combination of eggs, tomatoes, and spices well-liked across the Middle East and North Africa and now becoming popular across the globe. It is mainly a breakfast dish but then you can also have it for lunch or dinner – like I did!

I first heard about Shakshuka from my daughter and I looked it up and found myriad recipes online, each different from the other. I realized that the recipe for Shakshuka is like most Punjabi dishes – very versatile. The eggs can be well done or left a bit runny, the sauce can be thick or thin, the vegetables can vary from red, yellow or green peppers, peas, mushroom, cheese, and the dish can be made vegetarian, dairy, or with meat but it’s always so scrumptious.

The best thing about Shakshuka is that it’s mostly made out of staples that you are guaranteed to have in your pantry, with the exception of peppers or basil which are optional. This means you’re pretty much ready to make a fantastic meal anytime of the day or week!

And if you are rushed in the mornings and want to make it for breakfast, the tomato base can be made ahead of time and stored in the refrigerator. You can reheat the sauce the next morning before adding the eggs and your healthy, nutritious and flavorful Shakshuka is ready. It is perfect with your morning cuppa or your 11am hunger pangs or in your lunch box, or for dinner or for every meal and snack in between. Soak it up with bread, or roti or naan – it tastes so good!

I love this recipe because it is easy, healthy and yet so scrumptious and gratifying.

Ingredients:

2 Tbsp. Olive Oil

1 Onion, thinly sliced

5 large tomatoes, blanched and chopped finely

4 eggs

1 Green pepper, thinly sliced

2 Chili Peppers, slit in half

3 Cloves Garlic, thinly sliced or mashed

2 Tbsp. crumbled Feta cheese or Cottage cheese

½ Tbsp. Red Chili Powder or Paprika

½ Tsp. Mixed herbs (optional)

½ Tsp. Chili flakes (optional)

1 Tbsp. minced Basil or Parsley

4 Basil leaves, fresh (optional)

Salt and ground black pepper to taste

To serve: Tortillas or Crusty bread or Pita Bread or Baguette

Method:

Heat olive oil in a skillet or pan over high heat. Add onion and garlic and sauté. Add the chopped green pepper and sauté until slightly browned then immediately add tomatoes, chilies, red chili powder or paprika, chili flakes, mixed herbs and minced basil or parsley and stir to combine. Reduce heat and let simmer for about 10 minutes then season with salt.

Blanched and peeled whole tomatoes are any day better than canned, puréed ones. I peeled them after blanching and chopped them finely. I like whole peeled tomatoes as they allow you to adjust the texture to suit your needs which makes the cooking part easier and adds a brighter colour and flavor to your food.

Now that you’ve got yourself a wonderful sauce that can be made well in advance, or even frozen for later, you can complete it into a meal, by adding a few eggs. Make four holes in the sauce with a spoon or spatula, then break the eggs directly into the holes. Cover the pan and let it simmer and steam just until the egg whites are barely set and the egg yolks are still golden and soft.

Remove from the stove then season with a little salt and freshly ground pepper and sprinkle fresh basil leaves, along with cottage cheese or feta.

Shakshuka must be served hot with Tortilla, Crusty bread, Baguette, Pita, Flatbread or Roti, to sop up all the flavorful sauce. Enjoy!

Visit Harjeet’s blog Fire, Water, Food & Travel for more scrumptious, authentic recipes from India.

Follow Harjeet on Instagram, Facebook and Twitter. 

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Meal Planning around Specials can be quite daunting at first, especially if you feel that you wouldn’t know where to start or what meals to plan for!

The easiest way to start, though, is to make a list of breakfast, snack, lunch and dinner options that your family likes, and that you know are healthy, affordable and can be rotated as needed. As you begin preparing your lists, ask your family members to contribute.

Next, do you have a stock of tried and tested recipes? Use it! I know I do, and this always helps when it comes to meal planning ideas. In fact, I write down all our favourite recipes in my Recipe Book which is still hand-written! I also stash recipes that I come across in cookbooks and magazines for future use in my Recipes Binder, as well as any recipes which I get from my mom or my friends. This way, I am always covered.

And if you don’t have a recipe book or file of your own? No problem. It’s never too late to start. I prefer to keep a hand-written Recipe Book and Recipes Binder as it’s so easy to flip through the pages and refer to the recipe as I go along. I actually find it quite difficult and messy when I have to scroll down on my phone with sticky fingers as I cook or bake if I am using a recipe I found online!

Keep your Recipe Book or Recipes Binder, and your meals ideas lists, handy and refer to these as you meal plan around specials each month. If you find a vegetable, or protein – meat – for example, that you don’t often cook with and you’re not sure what meals to prepare, do a search online and see what comes up! Or checkout my Thrifty Recipes section for some budget meals recipes and ideas.

For now, to help you get started with meal planning around specials, here are a few helpful ideas for breakfast, lunch, snacks and dinner that we usually rely on.

Breakfast

Our breakfast list includes low-GI oats (I avoid cereals because of the high sugar content in many although I do occasionally buy plain Cornflakes or Weetbix), homemade bread or the store bought low-GI loaves, eggs, marmalade, muesli and fruit, milk or yoghurt.

Mid-Morning/Afternoon Snacks

I also like to keep a list of snacks options which are relatively healthy and affordable. For us, snacks always include fruit (preferably fruit that doesn’t have such a high sugar content like apples and oranges and I avoid dried fruit because of the concentrated sugar content) and plain yoghurt.

I also consider options such as good old-fashioned popcorn (not the microwave type), crackers and cream cheese, boiled eggs, Provita/Ryevita slices, tuna, biltong and other cold meats, rusks and peanuts (which are much cheaper than any other type of nuts), avocados, tomatoes, etc.

We try and stay away from chips (crisps), Nik-Nax, Corn curls, Tortilla chips and the like. This is not to say we never buy those – we do, but only as a treat!

Dinner

Dinner is pretty much our main meal of the day and when I meal plan for our dinners, I use our list of favourite meals and often rotate those to make sure we don’t get tired of any one meal! I make sure that we have a combination of protein – the meats – as well as staples (rice, pasta, noodles, pap or potatoes) and vegetables.

I rely on my tried and tested recipes (you can find some of our favourite recipes in my Thrifty Recipes archives) but I also like to try new recipes all the time! My mom and my friends are usually my first port of call when I get stuck for ideas. Then I will look through my Recipes Binder and finally, I will search online for recipes with ingredients that are on special this month. Or if all else fails, I will get creative in the kitchen!

Lunch

I usually don’t have a separate list of lunch options as we normally have leftovers from the night before for lunch the next day. If there aren’t any leftovers (which hardly ever happens for us though) I will then resort to packing a light lunch which gets chosen from our list of savoury snacks or I will use some of those options such as eggs, biltong, cheese, tuna, vegetables etc. to make sandwiches.

Consider subscribing to my weekly newsletter now to receive your FREE copy of affordable and easy 20 Sandwich Ideas on a Budget. For us, this is an absolute life-saver on the days when there are no leftovers to pack.

Happy Frugal Meal Planning!

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This recipe is part of Take the Pantry and Freezer Challenge series on this blog, and I made this in Week 3 of the challenge.

This is a recipe I often make. It is fairly inexpensive if made plain but with additional variations (see below) it can cost you a bit more. We like the Millie meal and Polenta bread plain. We usually have it instead of regular bread with just about any serving of meat or vegetables. During the Pantry and Freezer Challenge we had it with Beef stew, for example. The Millie meal and Polenta Bread can also be enjoyed on its own, with a knob of butter spread on a warm slice of this delicious bread with a hot cuppa!

My husband’s favourite is to enjoy a slice of Millie meal and Polenta bread instead of plain toast with fried eggs and tomatoes for a hearty, absolutely delicious breakfast.

Ingredients:

3 eggs

½ mug Oil

½ mug Milk

500 ml. Buttermilk (or Maas or Plain Yoghurt)

4 small cups* Cake flour

3 small cups* Polenta

1 small cup* Millie Meal

2 Tsp. Baking powder

Spray ‘n’ Cook

*I use small espresso cups.

To make this recipe even cheaper, you can choose to use 4 small cups of Millie meal instead of a combination of 1 cup Millie meal and 3 cups of Polenta. We just prefer the soft, moist slice when made with a combination of the two so I’m willing to spend a tiny bit more when making this recipe.

I also find that using Buttermilk gives the Millie meal and Polenta bread a much creamier texture. Using Maas is the cheapest option though but to be honest, I use whichever one – Buttermilk, Maas or Plain Yoghurt – I actually have in the fridge at the time (there are no extra trips to the shops for just the Buttermilk!).

Method:

Place all ingredients in a large bowl. If you are using any variation ingredients (see below) add those at this time as well. Use an electric mixer to mix all ingredients well, about a minute or two.

Spray a 20x30cm pan with Spray ‘n’ Cook, pour the batter and bake at 180 C° for 40 minutes, or until the bread comes away from the sides. Remove the pan from the oven, cover with a cloth and allow to cool completely. The Millie Meal and Polenta bread can keep for a few days but leave it covered with a cloth which will help retain some of its moisture. It can be enjoyed cold or heated up for 30 seconds in the microwave if you like.

Variations:

You may choose to add any of the following to your batter before baking:

• 100gr. crumbled Feta cheese.
• A handful of chopped Olives and 1 Chouriço sausage.
• A cup of finely chopped, steamed Spinach.
• A cup of finely chopped Chives.

Enjoy!

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This recipe is part of Take the Pantry and Freezer Challenge series on this blog, and I made this in Week 3 of the challenge.

There are many reasons why I love Semolina Cake:

• A slice of this simple, yet moist and fluffy Semolina Cake is very refreshing on a hot summer’s day.
• The ingredients cost about R35.00 (can you buy a whole tray of dessert anywhere for so little these days?!).
• It is sweet but not that sweet.
• Preparation is minimal and there is no mess!

Ingredients:

7 eggs

12 Tbsp. Semolina

6 Tbsp. Cake Flour

5 Tbsp. Sugar

2 Tsp. Baking Powder

1 litre Milk

1 cup Sugar (or a bit more, if you prefer)

2 Tsp. Vanilla Essence

Spray ‘n’ Cook

Method:

Bring the milk and 1 cup of sugar to boil, remove from the stove, stir in the vanilla essence and set aside to cool completely.
Separate egg yolk and egg whites. Whisk egg whites until the mixture is firm, and if you turn the bowl upside down the egg whites won’t fall out. Continue to whisk the mixture adding the sugar, egg yolk, semolina, cake flour and baking powder. Your mixture should have a creamy yet fluffy consistency.

Lightly oil a 20x30cm pan with Spray ‘n’ cook then pour the batter. Bake in a pre-heated oven at 190 C° for 45 minutes, or until the cake comes away from the sides and the cake springs back when you touch it lightly. Remove the cake from the oven. Use a ladle to immediately start pouring the cooled milk mixture evenly and watch the cake absorb all the liquid.

Refrigerate the Semolina cake for at least 2-3 hours before serving. Even when cooled there will be a tiny bit of milk left over here and there at the bottom of the pan and you will see this as you slice the cake. Slurp it up – it tastes good. Enjoy!

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