Home-made soya yoghurt the lazy way.

I do actually own a yoghurt maker, which was a gift from my parents. It’s a nice round contraption with cute little jars which make great individual serving sizes, and it keeps a constant temperature so a great guarantee of consistent results, and super-handy in winter time. The little jars are a bit of a faff to sterilise though, and at the moment I’m going through a lot of yoghurt because I like to use it as a salad dressing mixed with vinegar, smoked paprika, garlic and hot sauce, so I thought I’d try something new.

soya-carton

UHT soya milk is already sterile, so no need to scald it then wait for it to come down to temperature (110-115F), instead I got a large stock pot (also a gift from my folks!) and filled it 3/4 full of warm water. I got the temperature to around 120 degrees and then stood two sealed litre cartons of milk in the pot (one Value and one Organic one I had left over from when they were on offer for 59p!) and left them for 20 minutes to warm through. I then opened them up and tipped some of the milk into a glass for later (to make a bit of room in the cartons), and tipped a bit more into a measuring jug. I mixed about 6 heaped tablespoons of live plain soya yoghurt into the milk in the jug, and them poured half into each carton, sealed them well up and stood them up in the water bath, which came to just below the tops of the cartons.

The temperature had dropped to just below 110 degrees when I put them back in, but I just put the gas on a low heat underneath until they’d come up to 115, then draped a folded bath sheet over the top and sides. The volume of water kept a good heat (I think it being a warm day probably helped too), and after 7 hours I had yoghurt! It’s a bit lumpy, but I’m just going to be mixing it up with other stuff so I don’t care.

One concern I had (after I’d started making it) was that the cartons tell you to store them in a “cool, dry” place, which the stock pot most definitely¬†was not! I started worrying that the plastic lining of the cartons wasn’t designed to be heated, and would leach harmful bits of itself into my yoghurt, and when I tried to find information on how safe Tetra Paks are to heat food in it was surprisingly difficult, however I did find something assuring consumers that they’re designed to withstand heat such as being left in a hot car, and a car’s interior can get well above yoghurt making temperature in the summer so it looks like it’ll be okay! ūüôā


What’s left in the cupboard after Below the Line

In terms of surviving I did fine on this challenge. I have hayfever or some kind of seasonal blossom allergy which is¬†lessening my¬†appetite anyway, which I guess was a kind of silver lining last week! Even so, I got quite sick of some of the things I had chosen – it’s going to be a good long while before I can face a pickled onion again, although if I was having to eat on less than ¬£1 a day long-term they are definitely a valuable flavour addition (just not for nearly every meal!).

Here’s the list of items left at the end of 5 days:

  • approx 30g tomato pur√©e
  • 20 teabags
  • approx 125g mustard (about 2/3 of the jar)
  • approx 200g pickled onions & pickling liquid (just under 1/2 of the jar)
  • 230g cornflakes
  • 810g flour*
  • 250g carrots*
  • Maybe 70g peanut butter (about 1/5 of the jar)
  • 378g red cabbage (plus about 1/2 a tupperware container of slaw leftover, and maybe 200g of the stuff I cooked)
  • The vast majority of the salt!

* 330g of the flour is in the freezer, along with about 250g of the carrots, which made spectacularly brick-like carrot bread. I had been planning to take this bread on my journey but it was too heavy and unpalatable, so I will defrost it some time to use as something like beanburger bulk filler.

There are no potatoes or split peas left. Unfortunately I did not consume all of the split peas, I had an accident where I dropped one of the containers and at least¬†half¬†of the cooked peas¬†spilt over the cooker and the floor and¬†I didn’t feel they could all be saved (although I did rescue and wash off what I could of the ones that fell on the counter-top).

This means over the course of 5 days I’ve consumed

  • ¬†690g flour (2450cal, about 65-70g protein, some calcium, iron, niacin and thiamin)
  • 1500g potatoes (1155cal, 30g protein, some vitamin c, iron, b6 and magnesium)
  • about 280g peanut butter, 290¬†minus¬†10 for what’s left of the slaw (1898cal, 73.9g protein)
  • 270g cornflakes (1007cal, 20.25g protein, an average of 45% rda per day of vits B1, B2, niacin, B6, folic acid, b12 and pantothenic acid, and 30% rda of iron)
  • about 220g carrots, 250 minus¬†30 for what’s left of the slaw (90cal, 2g protein, beta carotene to make vitamin A – sources vary really widely in their estimates, I’m going to guess I averaged 50% of the rda, but that’s a very very rough estimate)
  • 542g red cabbage, 892 minus¬†150 for what’s left of the slaw and about 200 left of cooked cabbage (168cal, 7.6g protein, about 100% average daily vitamin c rda)
  • Approx 500g cooked split peas (590cal, 40g protein, 22mg iron)
  • And a few odd calories and nutrients from the onions, mustard and the greens I foraged.

Calorie total for 5 days is approx 7358, which divides to 1471¬†per day. I lead a fairly sedentary life although I do a reasonable amount of walking, and I’m not tall. To maintain my weight I probably would have needed to eat about 200-250 calories more per day. I certainly could have done this if I hadn’t been scared of running out of the peanut butter and rationed it more carefully than needed, or if I’d managed to eat more cornflakes.

Protein total for 5 days is approx 223.25g, which divides to 44.65g per day. That’s a bit low, I would have been okay if I hadn’t dropped the split peas, or been miserly with the peanut butter.

I hadn’t expected to hit the targets for everything, I don’t think I did, and that’s fine for this length of time. If I had been doing this for 10 days, or had combined with someone else so there was ¬£10 to spend for 30 meals rather than ¬£5 for 15 the whole thing would have been a great deal easier and more palatable, but doing it this way has made me even more grateful than usual that I don’t live in a food desert!

Once again, I should stress that I am exceptionally lucky to live in a big city, within walking distance of several large supermarkets with ‘value’ ranges of foods, and who need to price their other items competitively. I have easy access to the internet so I could price-check most of the items I was interested in online (the only one I had to visit in person to view the prices was Aldi). I’ve been looking at the World Bank’s report on extreme poverty¬†and realised anew that I can’t begin to conceive of the kind of life that people living on less (sometimes much less) than ¬£1 a day are having to put up with. Many of the countries with large percentages of their population living at this level have average life-expectancies of 50 or less. The percentage of people with access to the internet, television or even radio is far far less than in my country. I feel helpless when I see how vast the situation is, and yet according to that report there are less people in what they class as absolute poverty than there were 30 years ago.

I don’t know what the solution¬†is, at all. I really wish I did. I hope that donating to poverty-alleviating charities does reach the intended targets in a timely fashion, and I will continue to save where I can so that I can donate what I can, and hope others will do the same. It’s also worth considering what volunteering work could be done, either in charity shops for organisations providing aid, or in food banks to help communities who are struggling closer to home – if we can lift our own societies out of relative poverty the government will have even less excuse to reduce aid they provide to those in countries who need it most. And if you’ve read this far and¬†have any pet schemes for helping to raise people out of poverty, please let me know in the comments section!


Day two – lunch

Yesterday I opened my little tin of tomato pur√©e. You can’t keep food in the tin once it’s open (not sure why, but I know it’s a bad idea!) so I set about decanting the rest of it after I’d used a spoonful for my soup. I thought it would fit into a handy small glass jar I’d saved from something else¬†but it turned out there was about a tablespoon left over in the can that wouldn’t fit, so I thought I’d see if it made a difference to some quick-bread.

I filled the purée can almost to the top with water and stirred so the leftover tomato paste reconstituted nicely and then added that to 100g SR flour and about 1/8 teaspoon salt. Turns out there was too much liquid  so had to add another 50g or so of flour to make a rollable dough. I rolled it out to a couple of cm thick and baked it in a hottish oven (around 200 degrees) for about 18 minutes. I had a chunk for breakfast but about 2/3 went towards my lunch:

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I was quite pleased with this, it reminded me of a ploughman’s lunch. The tomato flavour is quite subtle, but it makes the bread a lot tastier, and to go with the bread I have red-cabbage slaw, dandelion leaves, a mustardy split-pea dip/spread (cooked split peas¬†with¬†pickle liquid, mustard, pinch of salt and water to thin, smushed with a hand-blender), a cold baked potato and a pickled onion.

I know I said I wouldn’t break down the cost of each meal, but just for the sake of curiosity I did it this time:

100g slaw – 5.6p

200g cooked split peas 9.4p

15g mustard (would reduce to 10g next time, it was just a bit too hot!) 2p

30g pickle liquid/an onion 2p

baked potato approx 200g – 11.6p

approx 100g flour’s worth of bread 3p

approx 15g tomato puree 2.11p

Total 35.7p


Day 1 – evening

I wasn’t planning on¬†going anywhere by car to buy food, I was going to get it all on foot, but I unexpectedly had the opportunity of a lift to Asda¬†where¬†they are selling¬†1.5kg (which worked out to 6) potatoes on special offer for 87p, so I’ve got my spuds after all. I even got half of them baked for me!

I took the rest of my daily portion of slaw and 2 pickled onions in a container with me to serve over a potato, but ended up just eating a half-potato as I have been strangely un-hungry this evening. I will eat the rest cold over the next couple of days, but I also saved the other 3 to boil/mash/add to soup.

Since I’ve got everything I planned to, pretty much, here’s my final list for the week:

  • Tesco yellow split peas, 500g – 53p
  • Tesco value cornflakes 500g – 31p
  • Tesco value crunchy peanut butter 340g – 62p
  • Tesco value silverskin pickled onions 440g – 30p
  • Tesco value self-raising flour 1500g – 45p
  • Tesco value mustard 190g – 25p
  • Tesco value teabags (40) – 20p
  • Tesco value salt 1000g – 25p
  • Sainsburys tomato pur√©e 142g – 20p
  • Asda ‘Extra Special’ Rudolph potatoes 1500g – 87p
  • Aldi red cabbage (weight not listed, but weighed by me at 1270g) – 45p
  • Aldi carrots 500g – 27p

That leaves me 30p as I couldn’t decide between a jar of jam,¬†a bulb of garlic, an orange or lemon, and I was even kind of tempted to buy some Love Hearts sweets, even though they probably have even less nutritional value than the jam.

I don’t know if¬†there’s much point in my costing out each day’s worth of food (I did make a start but it got fiddly with all the components in each thing I made), but I will run through what is left at the end of the challenge and work out the total spend and average nutritional intakes that way.

I already know I have enough here to last the 5 days in terms of calories and protein and will do roughly okay with regard to some vitamins and minerals although I’ll be falling short on a few things e.g. essential fatty acids and B12 and won’t manage to make the 5-a-day fruit and veg goal unless I eat more dandelions and other freebies.

I’m lucky to have plenty of spare time to source the cheapest item from each store, cook from scratch, and to own the equipment and know-how to carry that out, and I know that has made my cash go a lot further.


Last of the advance prep

I have now made the crackers for the actual challenge, using 200g flour and 100g peanut butter. It came out to 40 crackers this time (I must have rolled them slightly thinner) so I can have 8 crackers a day which I reckon totals about 280 calories and 9 g protein per day. I’ve packed up 6 to take to work, so I can have 2 as an after-work snack as well. I also bagged up 8 teabags from the packet of 40 bought for 20p. I don’t know what they’ll taste like, but they smelled like tea!

Before I made the coleslaw I peeled the outer leaves off the cabbage, but apart from a couple of spots they were perfectly fine, so I thought it’d be a shame to compost them, and instead I chopped then cooked¬†them up with some of the onions, pickling liquid and some salt. I added a bit extra to make it up to 340g cabbage (12p) to which I added 45g pickled onions & 15g pickling juice ¬†(4p) and 3g salt (I’m not even going to bother costing this), plus about 3 tablespoons of water. Brought it up to a simmer in a pan then turned the heat down and left to slowly cook with¬†the lid on for about 15 minutes. The leaves were beginning to tenderise but still had plenty of crunch, and I’ve put that away in a 700ml container in the fridge. The amount almost filled the container – I’ll be able to have a good 2-3 spoonfuls per day for a total of 16p or just over 3p a day.

I drained and weighed the split peas. 500g dried made 1128g cooked, so I can eat 225g peas a day if I wish. I’m beginning to think¬†it’s a good thing I won’t be sharing a bedroom with anyone during the week, I fear¬†this amount of pulses, cabbage and onions may lead to some pungency! 225g cooked split peas provides 256cal, 18g protein, 2.9mg iron, 31.5mg calcium and 18g dietary fibre (according to Google’s nutrition data. I have no idea how accurate that is, but I guess it’s some idea). I decided against making a big pot of soup after all, instead I’ve refrigerated the cooked peas and will see what I feel like eating for lunch tomorrow. I spotted some nice big dandelions in the garden so thinking about using those somehow (I think weeds are fair game since I could gather these from common ground and nobody would object). I believe they’re full of calcium and other good stuff.


Prep for next week, part 3 – peanutty red cabbage slaw (recipe)

I thought it’d be a good idea to prep a lot¬†of my food, so it’s ready to portion out as needed over the week.

I’m going to cook all of the split peas in one go after soaking them (which is happening right now), then turn half of them into soup (with tomato pur√©e and carrots) and the other half into a hummus-type dip flavoured with mustard and pickled onion. The packets always say “no need to soak” or something similar, but then tell you they’ll take 45 minutes to cook. Well, they won’t take that long if they’re soaked, so you¬†don’t have to¬†steam your windows up as much or¬†spend¬†so much money on fuel if you can just spare¬†a few hours to soak the dried peas in some water. I’m also going to combine soaking with my other favourite way of saving money, which is to bring them to the boil for a few minutes and then turn the heat off and leave them to finish cooking with a lid on in the residual heat. Works like a charm!

I’ve already trialled the following coleslaw recipe a couple of weeks back, except I used spirit vinegar because I’d not yet bought the pickled onions. I’m tempted to chop some onions into the slaw as well, but I might see how many I need to use elsewhere before I do that, as I don’t want to run out of one of my few strongly-flavoured ingredients.

Red cabbage slaw with peanut-butter mustard dressing:

550g grated red cabbage(19.5p)

150g grated carrot (8.1p)

2 Tablespoons (60g) chunky peanut butter (10.9p)

1 Tablespoon (15g) everyday value mustard (2p)

2 Tablespoons pickling liquid from a jar of pickled onions (2p)

1 Tablespoon water.

Method:

Put the cabbage and carrot into a storage container, mix the rest of the ingredients together in a small bowl then add to the veg and mix well. You could add another spoonful of water to the dressing bowl and use that to eke out the remains of the dressing and pour that over as well, as it’s quite thick and difficult to scrape out. Store in fridge. Leave flavours to meld for at least an hour before tasting for seasoning. Add more mustard/vinegar or a dash of salt if needed.

This is going to give me 5 servings of approximately 140g at a cost of 8.5p each, and it’ll go a long way to covering my vitamin C and A needs (I would say it’ll cover them entirely, but I’m not sure how much loss will occur over the days it’ll sit in the fridge).

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Prep for next week, part 2

Back from my journey to Aldi, followed by a walk¬†into the city centre. The good news: I got a 1.27kg red cabbage (grown in the UK) for 45p! This is by far the cheapest I’ve seen red cabbage in a supermarket, they’re usually about 80p a kilo. The bad news was that there were no fresh potatoes available for less than ¬£1. They had 500g bags of carrots for 27p, and I decided to buy one of those instead of a 1kg bag for 49p, even though it works out at 5p more a kilo, because I think 100g of carrots a day will probably be sufficient and it gave me a bit of extra cash to play with.

carrots 500g 27p Aldi

I left Aldi and walked into town via the¬†medium-sized Sainsbury’s on Humberstone Gate. I was hoping for better potato luck there, but the only loose ones they had were bakers for ¬£1.25 per kilo, so I didn’t get any, but what I did get was a special offer tin of tomato pur√©e for 20p, which I think is going to make my split peas taste a whole lot better, so I’m really pleased with that! That means I have ¬£1.17 left to spend.

tomato puree 142g 20p Sainsbury

I also dropped by one of the Tesco Express shops in town. They didn’t have any usefully-priced potatoes either, but what they did have (although I didn’t buy them) were 500g bags of oats for 68p:

oats 500g 68p Tesco

Now, you can get 1kg bags of oats for 75p in Morrisons, larger Tesco stores and Aldi (they didn’t have any today though), so these aren’t the best value around, but if¬†I end up being desperate for oats with less than 75p left it’s worth knowing about them, as until now I thought 75p was the lowest price available for oats.


Prep for next week, part 1

I’ve already got my dry goods ready to go, and I’m just about to take a trip to Aldi for the fresh veg. I’m not a regular Aldi customer as it’s not within my¬†usual¬†walking area so I was a bit dismayed to read on someone else’s blog that the 39p potatoes I was hoping to buy there were part of a special offer which ended last week.

I have ¬£2.09 left to spend, and I was aiming for a¬†red cabbage (45p), carrots (49p) and potatoes (which I thought were going to be 39p) which would have left me with 74p for a jar of cooking sauce/tomato puree and a bulb of garlic,¬†or some jam, or a litre of soya milk – I hadn’t quite decided yet. If I just buy cabbage and carrot that leaves me with ¬£1.15. I could either just buy a couple of loose potatoes, or I could spend the whole lot on a big bag of potatoes, or 65p on a bag of frozen basics chips from Sainsbury’s leaving me 50p for more flavouring options. Ack, I dunno! Maybe I’ll just leave the potatoes altogether for now and see how I get on! Might be good to have some spare pennies.

I really dithered about whether to set up a fundraising page for the challenge next week or not. In the end I decided it couldn’t hurt to make a quick way for people to donate if they felt like it, so here’s a page for Unicef, partly because they say they’re already in place to help those affected by the dreadful earthquake which has just happened in Nepal.¬†https://www.justgiving.com/dropsconelbl15

I’m also open to suggestions for other charities, preferably those that are already linked up on JustGiving or another site which offers mobile phone text message donating, because¬†donating by text seems not to incur an admin fee so 100% of the donation goes to the charity.


Peanut-butter snack crackers

Been practising some more recipes for the Live Below the Line challenge next week. I’m not a big fan of breakfast early in the morning, nor am I one of nature’s early birds. I generally get up in time to wash and dress myself, and don’t feel hungry for breakfast until I am already sitting at my desk¬†at work. Usually I have some almonds with my coffee, but almonds are beyond my budget next week (as is coffee!), so I’ve been thinking about what I could bring to eat instead. I don’t actually dislike plain cornflakes as a snack but I think I’d get some strange looks if I started snacking on them in public. These crackers might be a bit more acceptable.

Ingredients:

120g self-raising flour (3.6p) – plus some for dusting which I didn’t measure, so let’s round it up to 4p

60g chunky peanut butter(10.9p)

5g mustard (0.6p) – I would put more in next time as you can’t really taste it.

pinch salt – (0.1p)

water as needed.

method:

Preheat oven to 180c (350f/gas4)

Put mixing bowl on scales. Pour in flour. Zero scales and spoon in peanut butter (will be a couple of spoonfuls). Add a teaspoon or two of mustard, depending on how much you like the flavour of mustard.

Remove bowl from scale. Add a pinch of salt. Cut the peanut butter and mustard into the flour as if it is fat and you’re making pastry. When it seems fairly well distributed and the mixture is a bit pebbly, start adding splashes of water, still cutting in with the knife. Carry on adding water a bit at a time until the mixture will stay together when pinched. Knead for a few seconds to make a soft ball of dough.

Get a baking sheet and put a couple of spoonfuls of flour in and spread it so it covers the base, to stop the crackers sticking.

Flour a clean, flat surface and place the dough onto it. Flour the top of the dough and start rolling out. The chunks of peanut will prevent the dough from rolling very thin the first go around but tend to start breaking down when the scraps are re-formed for the second roll out. Roll the dough out fairly thin, maybe 3-4 mm? Cut out into cracker shapes and dock with a fork to stop air bubbles from making them puff up too much.

Bake for around 18-20 minutes (less if they are thinner – check them after 12 minutes to make sure they don’t look like they’re scorching).

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This recipe made 20 crackers with a scrap of dough left for under 16p. They have around¬†a gram of protein per cracker (I should be getting around 50g in a day) plus a decent amount of calcium and iron thanks to the fortified flour, they average out to about 32 calories per cracker, and they’re¬†pretty tasty.¬†I think they will be very nice spread with some split pea hummus as well, maybe topped with a bit of red cabbage and some pickled onion for snacks other than breakfast.


18p

is how much I’ve spent so far this month.

Unfortunately that’s partly because I caught a sickness bug over the weekend, so haven’t eaten much and didn’t feel like going anywhere. I was also saving my money for a trip to London tomorrow, as I have a free ticket to the Grand Designs show which I thought might be interesting, I’d bought my coach tickets last month for a fiver each way plus booking fee, and I was planning on rounding up the day by going to the third anniversary of London Vegan Potluck, however I’m not sure if I’m still contagious or not so can’t risk preparing food for a load of people, and am not sure I’ll feel up to going anyway, as I had to leave work after 50 minutes this morning after trying to eat a ginger biscuit, which was a surprisingly bad idea.

Yesterday I did manage a brief stroll around Aylestone Hall and Gardens in the afternoon, as part of my quest to visit all the free attractions in Leicester. This is a very pleasant garden, with some beautiful flower beds and handsome trees.

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It’s not a large park, and the noise from the busy road slightly mars the tranquil vibe but it’s worth a look if you happen to be in the area.