This is my final blog in this series as I could find many more recipes if I looked hard enough, but any full recipes that I have found in my recipes collection. I will be posting in the My Pages section on the left here. Here the link

This question came up in the last blog - I could be wrong but I thought in order to get the complete protein that you had to eat the rice and beans at the same time. ~Aleta

I did a bit of research today on this topic, this is what I did find so do have look at the first four links then just pick any of the others that takes you interest to view. This theory was initially promoted in Frances Moore Lappe, 1971 bestseller Diet for a Small Planet. In which she in her later edition did changed her position on protein combining. In the 1981 edition of Diet for a Small Planet view text in this article

I have been looking into this topic to find out more about it. I can't find anything written by Dave Ramsey on the topic that I can get into for FREE. Some blogs that I have read go as far back as 2006 are saying that his followers are taking it literally that you must eat them at every meal. I can't find out that if this is the case but I would fine it very boring but if I had too because I didn't have other foods then so be it.

Economically it a good idea if you had very little money for the week or two. To buy just rice and beans can be expensive if go about it the wrong way, both in health wise and moneywise.

Buying rice can be expensive if you buy fancy pre-cook ones or one minute packets that cook for one meal. This challenge calls for the bulk purchase of rice, the larger the better. Long grain, Basmati or brown rice is better choice. Brown rice will spoil quicker than white rice so buy less of this but it's the best choice. So do, do your maths on this one, unit price per pound of the value each bag of rice. No good buy 50lbs bag of rice if you haven't the place to store it or you need that money in another area of your budget. I'm thinking in small amounts but larger than just enough for the next meal. (I personally buy in 2 to 5 kilo lots of Long grain or Basmati.) With this challenge you can't afford to buy all the fancy kinds of rice, just one or two varieties only and be creative with it.

Buying beans can be expensive too! If you are in the habit of buying only canned beans and not taking the time to learn to cook them from scratch. So try buying DRIED Beans in larger quantity where you can. I buy them in 1 kilo or 2.2lbs of each at a time and having a number of varieties in the pantry so I don't tire of eating the same kind.

Is there another way of putting variety into this challenge, yes I think so. First off you will need to take stock of what in your pantry, freezer and refrigerator. Make a list of what's there and try to use this food you have already paid for, by incorporating it into the Beans and Rice Diet Challenge.

Start with a meal plan for the next week using as much food that you found without going the supermarket but still having at least one meal per day of beans and rice. As for only having beans and rice combined which does make

First prize EKKA in under 15 - (A 11 year olds winner entry)
1 layer cake

90g butter (3oz), softened
2 eggs
1 cup self raising flour
1 cup sugar
1/2 cup milk
2 tablespoons cocoa powder (8 teaspoons)

Grease or line a 20cm (8 inch) ring tin with baking paper.
Beat ingredients together for 4 minutes.
Cook at 190C (375F) for 35 to 40 minutes

NB: Most likely beaten in a cake mixer or processer the recipe doesn't say.
Cup are 250ml and tablespoons are (20ml) or 4 tsp.

Source - The Courier-Mail

I fine that canned tuna is one of my frugal proteins as I have posted recipes a few times. It's easy to use and an economical here. We can buy it in 3 sizes 95g, 180g & 420g most are just plain tuna in brine, springwater or oil in Chunky or flaked. There are numerous recipes printed for using canned tuna.

Pasta & Tuna - 1/2 can flavoured tuna, 1/4 cup tomato sauce mix- balance of tuna used for lunch with lavish crackers

Tuna Pasta

1 can 95g Tuna - Flavoured Tomato & Onion or other flavour
2 cups of spiral pasta
1/2 jar of pasta sauce
Dried parsley
Seasoning

Cook pasta as instructed
Mix tuna & pasta sauce into a microwave dish, add seasoning & dried parsley to taste and heat until hot.
When pasta is cooked drain, and reserves a little pasta water to pour back over the pasta and add tuna pasta sauce mixture to pasta and serve on 2 spaghetti bowls.

Serve 2
For one serving divide in half.
Serve with a green salad

Tuna Recipes posted so far here.

200g -250g frozen fresh broad beans
20g butter
1 tsp herbes de Provence or other dried herbs
2 tomatoes, peeled, seeded and diced or 1/2 can tomatoes drained and diced
Salt and pepper

1. Cook the broad beans in boiling salted water until they are just tender, about 8 minutes.
2. Drain and refresh the beans under cold water. Peel off the outer skins, if preferred.
3. Melt the butter in a large frying pan and add the beans, together with the herbes de Provence.
4. Add the tomatoes, salt and pepper. Heat through, stirring continuously.
Serve immediately

Serves 3

Note: Remove any yellow beans use only green ones, do a taste test.
I used a Spicy Italian Mixed Herbs that I have in the cupboard and kept it the fridge for about 3 days after cooking also reheating the amount that I was eating that night in the microwave.

Herbs de Provence

1 teaspoon thyme
1 teaspoon summer savory
1/2 teaspoon lavender
1/4 teaspoon rosemary
1/2 teaspoon oregano or basil
1/4 teaspoon sage

Herbs de provence is best made with dried herbs as fresh herbs lose their flavour if the cooking is longer than about 20 minutes. This blend is excellent in soups, on potatoes, rice, pasta, fish, roasted vegetables or bread. Mix with 1/4 lb butter for a real treat.

I just found a copy of 300 Sensational Salads by Lucinda Hollace Berry - 1982 booklet of 46 pages in our local second hand bookshop for 50 cents for my Retro Cookbook collection. I found plenty of copies that anyone could buy online, as a great example of how not to set out a cookbook and it is by the looks of it, a study in some US collages too!

Why I am I so pique about this cookbook if I had to rate its layout, page numbering and picture details and index. I would give it a 0.5 /10 overall. Why give it 0.5 rating, it did fill every page with a picture or recipes. Some recipes were repeated again later in the book also. There is NO order in the layout, NO page numbering, NO picture details and NO index. Now the recipes themselves are interesting and I would rate recipes on they own at 7/10.

So set out to fix it for myself so I will put up two styles of index in My Pages on the side here for anyone to find if they wish to copy & paste. My own copy had been numbered in part by the previous owner so I finish it off and set out to make an index.

First by listing each recipe per page then separating the dressing from salads and alphabetical listing them into two groups. Any further can be done by those who need to do so.

Many of the recipes use fruits as ingredients in the salads and dressings.

I will just post one salad with dressing as example

Tangy Golden Apple Vegetables

1 Golden Delicious apple, in 3/4 in cubes
1 medium zucchini, in 1/2 in slices
1 medium carrot in 1/4 in, slices, cooked crisp-tender
2 tbsp chopped green onion
1 tbsp chopped parsley
Tangy Basil Marinade

Combine all ingredients; mix well.
Chill thoroughly.
Makes 4 -100 calories servings.

Tangy Basil Marinade

Combine 2 tbsp white wine vinegar, 1 tbsp oil, 1/4 tsp crushed basil leaves, 1/8 tsp salt & dash pepper. Mix well

300 Sensational Salads by Lucinda Hollace Berry - 1982

There would be away to update this recipe by changing the way you sliced the vegetables, may be in ribbons or baby matchsticks instead of slices. Both the zucchini and carrot could be done that way and the apple could be slice in a different way too!

Other recipes can be found

I have been looking at making a Tuna Mornay of late.

Does anyone still have Fish Mornay these days, most of my recipes for these kinds of dishes are come from 1970s cookbooks are all charity types ones. So far I have found over 30 recipes using canned tuna. Here we have three sizes of canned tuna, 425g large size, 185g medium size, and 95g small size. So as most of the recipes are in old imperial measurements. I have just note large, medium or small, as time goes on the manufacturer of these cans are reducing the amount in the cans but not reducing the price.

It the same with many other items this has happen too! With some recipes no longer working because you cant use the right amount. Recipes that have been handed-down from generation to the next are no longer just like great grand-aunts made. Take condensed milk for instance it started out at 450g (1lb) per can, then became 425g, 410g, and now 395g and most likely 375g before long. We now have given up on buying it and making our own when we need it.

Recipe for

1 tablespoon (4 teaspoons) dripping or butter
1 egg
1 level teaspoon soda
1 cup of milk (8oz)
1 cup sugar
2 cups self-raising flour

Beat dripping and sugar
Add well-beaten egg.
Sift in flour.
Add milk in which soda has been dissolved.
Bake in a moderate oven for 20 minutes.

Variation: To make good Ginger Cake.
Omit the egg but add 1 tablespoon of treacle or golden syrup and 1 teaspoon ground ginger to this mixture.
Note: 1 tablespoon (Australian) = 4 teaspoons, 1 teaspoon = 5ml and the cup at this period were an 8oz cup.

Original recipe only had dripping but butter or margarine can be used instead.

This recipe won a weekly prize for an economical recipe competition during WW2.

This is the recipe typo - 1 kevek teasoiib sida that was in previous blog.

I have decided to start using my stockpile to make room for fresh stuff next year. So far I found in the back of my pantry 3 kg of sultanas all bought for the same thing, the morning cereal and making chutney. So I opened one kilo which was very sugary put it into water and soaked for few hours then drained. As I needed 2 1/2 kilos of fruit I went looking in the freezer for the mangoes that were past they best. With sultanas, mangoes and 3 granny smiths I had enough for the making chutney along with 2 cups of cider vinegar and 2 cups brown sugar again found in the pantry.

While looking for the mangoes, I pulled out a tray of 16 small sausages and 500g ground beef along with 6 seafood sticks. Then went looking for what I had in the pantry for each meal.

## Seafood sticks diced , can asparagus soup,1/2 can of water or chicken stock, some frozen vegetables and dash of pepper. End up with servings 4 of Seafood Casserole. Serve with streamed potato, rice or pasta as a base.

## Ground beef, onions, 2 packets tomato & pepper sauce, 2 cans whole tomatoes & can of tomato soup, chicken stock. End up with 8 servings Spaghetti Bolognese. Serve with streamed potato, or pasta as a base

## Sausages, 1/2 cup cooked rice, 2 cups of chutney sauce (from making the chutney which I had drained off), 1/2 jar of Teriyaki Sauce, 1/2 cup sultanas, onions, chicken stock, and streamed cauliflower added at the end. End up with 5 servings of my version Devil Sausages. Serve with streamed potato, corn chips, toast or pasta as a base.

I didn't need to go to the supermarket at all as I had enough in my pantry and freezer to make all of the above. All meals now are in the freezer to use over next few weeks and the chutney is in fridge to be used in the coming months, I got 7 jars and 2 cups of chutney sauce from that recipe which is posted here under

1 large onion
2 tomatoes
1 potato cut into thin strips
1 carrot cut into thin strips
2 tsp. marmite or Vegemite
1 quart (1250 ml) of boiling water

Fry onion a golden brown, boil carrots and potatoes till tender.
Boil and strain tomatoes to remove skins and seeds, dissolve marmite in a little hot water
To these ingredients add 1 quarts boiling water.
Lets stand on stove and simmer gently for about 10 minutes before serving.
A delicious marmite broth can also be made by dissolving 1 teaspoon of marmite in 1 cup of boiling water.
1952 recipe

Self contained (without Stock)

2lbs (1kg) soup bones with a little meat on them (cut into small 3inch pieces)
(I did add a lamb chop that I had to the mixture.
2 quarts plus extra pint (5 litres) of cold water
1/4 cup white vinegar
1 tsp. salt
3 sprig of parsley flat & 1 sprig of rosemary tided together with cotton trine. You can thyme or marjoram with parsley. (I just had parsley & rosemary in the garden.)
Boil for 5-10 minutes until boiling skimming the scrum off the top then simmer on low for 2 1/2 hours.

Now cut up vegetable at the 2 hours mark.
Into chunky diced pieces I used 3 medium potatoes, 3 carrots, 1/2 medium yellow sweet potato, 1 medium onion, I would have used some celery if had any. I did put in some peas but found it's best to add when reheating it.
1 cup red lentil washed
As for flavoring I did use 2 heap tablespoons of curry powder and 1 teaspoon celery salt.
1 tablespoon beef liquid stock concentrated as I need some more flavor when I tasted it.

At the 2 1/2 hours stage, remove broth off the heat and remove the herbs and discard.
Sieve broth saving both liquid & diced meat pieces removing any left on the bones, removing the meat bones and discard.

Return broth, meat, chunky diced vegetable, lentils and flavoring to the stockpot bring to the boil, then simmer for another 30 minutes.

Serve about 3 soup ladles per person
It's a watery liquid broth; I have it with toast & vegemite.
I froze it and I got approx 8 servings.

I did go and pay my power bill this week and did a little shopping too! Bought beef soup bones and made a Meat & Vegetable Broth (Soup) and I got 8serving, so I will have a few meals for lunch time. I just add 2 multigrain toast with butter and vegemite. I know that black stuff us Aussie love. I just have a little not a lot. I did find a soup recipe for marmite soup while I was looking for a recipe for the beef soup bones recipe. Not to many around now I had to go back to the 1950's for the recipe. It's not a fancy recipe but more like a recession recipe with very little meat in it. Post recipe soon.

I finished painting the door is done, it looks good too, it just needs my friend to come back and put it back up. It's far too heavy for me to do and it's to go on the top of flight of stairs too!

Weekly Main Meal Menu
Sunday ~Apricot Chicken with rice
Monday ~ Steak with Onions & Grilled Tomato
Tuesday ~ Omelet with salad
Wednesday ~ Leftovers night
Thursday ~ Chicken Schnitzel & Egg with Vegetables
Friday ~ Salmon Patties with Vegetables
Saturday ~ Kangaroo Steak with Mushroom Sauce & Vegetables

I did try this recipe and modified it a little.
As I cook only for one, I made up only half the recipe

Easy Tuna Dish (Modified)
Serve 2 - Double recipe for 4 servings

1 small (95g) can chunky tuna in spring water or brine, drained
2g Chinese dried mushroom soaked for 5 minutes then drained
or 1/2 can small of sliced mushroom, drained
1/2 can cream of chicken, celery or asparagus soup, undiluted
1/2 can (440g) pineapple pieces in juice. Drained and reserve juice if you need any liquid
Cooked boiled rice (Heated)

Open all cans and measure required amounts.
Just blend the ingredients gently in a saucepan or microwave dish and heat through.
Serve with boiled rice or fried noodles.

I have made the original recipe twice now.
Taste is a little more on pineapple side; it does have a yellow look but tastes ok.

Ideal if you need to just mixed a few cans together and you have no refrigeration.

Other variations:

Add some green beans or peas if you have them.
Instead of pineapple use dried apricots, cropped, soaked and drained.
Instead of can tuna or salmon try chopped spam or ham, all do come in cans!
Instead of rice or fried noodles try 2 minutes without seasoning.
This recipe is becoming a mix 'n' match one. It's a recipe ideal for living off your pantry or camping supplies.

I dropped into the antique store and had a look around and end up buying a $3.00 very old cookbook with lots of old style recipes in it. It's instruction book for a refrigerator in the 1950's.

While I was out, I walk up to Hungry Jack's and had a free coffee $2.45 that's add to $20 challenge. It not bad for a treat now & then for 40c for ice cream cone that I have with it.

Here one of my favorites that I still make. This recipe is from the booklet above.

Peach Melba
Open a can of cling stoned peaches halves.
Put a half peach in each glass dish.
Fill centre with a good ice cream, pour over some raspberry syrup toping, then pile whipped cream on top of all.
Garnish with a maraschino cherry.
Vary this by using fruit syrup (peach) from the can instead of raspberry syrup topping.

Weekly Main Meal Menu
Sunday ~ Homemade Hot Curry Chicken Soup & Toast
Monday ~ Spaghetti Bolognese
Tuesday ~ Spicy Pumpkin & Sweet Potato with Lentils
Wednesday ~ Scramble Eggs on Toast
Thursday ~ Garlic Chicken Schnitzel with Tomato Salsa & Steamed Vegetables
Friday ~ Poached Fish with Steamed Vegetables
Saturday ~ Curry Ground Beef & Rice with Sambal

Today's Senior Card Savings - $2.45
Adding to total $20 Challenge $67.30
My Spending today $3.40
Any Savings today $2.45

I made it tonight; it's very tasty with the pineapple pieces & chunky tuna that I drained. As I only made up a half recipe making two serving, I use 1/2 can of chunky tuna drained, 1/2 can pineapple pieces reserving the juice, 1/2 can cream of the chicken soup plus small 1/2 cup of mushroom in butter sauce. I used some of reserved pineapple juice as the liquid in this dish keeping it on the thick side.. Heated in all a frypan served it with noodles. Being careful not break up the tuna too much. The chicken soup kept it yellow with the flecks of mushrooms in the mixture. I will make it again.

As I was going though an old handwritten recipe book today, I found this recipe which I will put into my pantry recipe file. What do you think of it?

EASY TUNA DISH

1 large 425g can Tuna in springwater
1 small can mushroom in butter sauce
1 can cream of chicken soup
1 can 440g crushed or pineapple pieces in juice

Put all the ingredients in a saucepan and heat through.
Serve with boiled rice or fried noodles

Ideal if you need to just mixed a few cans together and you have no refrigeration.

It's another No spending day here.

I found this recipe on old can of fruit a few years ago.
After a very hot day here of 38C, I think just reading this recipe cools me down a bit.
I would have made it today but I don't have any yogurt or sour cream.

Peach Freeze
Makes 6 serves.

1x 825g can sliced Peaches, in Lite Juice, drained (190kj per 100g)
2 Tbsp. sugar
1 1/4 cups sour cream (300g)
1/4 tsp. vanilla essence
1/8 tsp. almond extract
1 tsp. lemon juice
Place all ingredients in a blender and blend until smooth.
Place in a large bowl and mix until smooth.
Pour into a mould or individual serving dishes.
Freeze until set.

Note: This may work with Natural Lite Yoghurt instead of sour cream.

BREAKFAST Muesli & Milk Coffee
LUNCH Salad & Light Cream Cheese on Crackers Apple Coffee
DINNER Chilli Con Carne with Corn Chips Coffee

I make a special blend of Muesli, which I found on a list of ingredient on packet a few years ago now! I only use a half a cup at a time. I did say that I would post recipe here.

It is quite expensive, as you had to buy it online. 500g of it was about $7.00AU and plus postage. I was given a sample of it. I took one look at the ingredients and went to the supermarket and found the main ingredients available there. I do buy all the stuff in bulk and on special if possible and kept it only for this cereal with NO NIBBLES. Living alone does help. I do pad it out with rolled oats, which the cheapest item. I have included my costing at the time in 2005 but the prices have gone up since then.

'Copycat of A High Protein Muesli'

4 cups (375g) Rolled Oats - generic
2 cups (120g) Vogel's Soy & Linseed Ultra Bran or All Bran (if you can't buy other.)
1 cup (110g) Oat bran - generic or very fine Oat bran from health food bulk store.
1/2 cup each of 70g of Sultanas, 40g of each Chopped Small Dried Apples & Dried Apricots (Best cut with kitchen scissors)1/2 cup (70g) of each Almond, Pepitas (Hulled Green Pumpkin Seeds), & Sunflower Kernels, all grounded if not you digesting nuts & seeds.

Mix well and store in airtight container.
All the above goes into Cereal Container including a 1/2 cup measuring cup.
1 serve = (1/2 Cup) 40-50g serves ~ 2 to 4 tablespoons Muesli with soymilk, almond milk and rice milk or oat milk, skim milk or protein powder.
You may add some chunk of fresh fruit if desired.
You may add one dessertspoon LSA and one teaspoon lecithin if desired.
Serves 18 per batch 900g

900g + @ $5.50 (reg: 500g @$7.25 + postage) this costing was in 2005 prices have gone up since then.

LSA
(Ratio 3:2:1)

2 cups linseeds
1 cup sunflower seeds
1/2 cup raw almonds

Grind all the above finely in a coffee grinder. Blend together.
Keep in the Freezer the bulk supply, and just keep out in the refrigerator enough for a few days, it's only takes a few minutes to thaw from the freezer as it's doesn't freeze solid.

Sprinkle it on your cereal, yoghurt, in bake goods, fruit salad or top of Hummus on Kavli Crispbread or bread.

Shopping list & Costing
Vogel's Soy & Linseed Ultra Bran 425g = 6 cups = 3 batches -(120g @ $1.14)
750g Rolled Oats Coles = 6- 8 cups (380g) @99c kg = 2 batches -(750g @. 99c)
Oat bran Coles 375g = 3 cups = 3 batches-(110g @ 40c)
Dried apples 200g = 5 batches-.(40g @ 50c)
Dried apricots 200g Coles or bulk Action = 5 batches-.(70g @ 53c)
Sultanas 1000g Farmland = 14 batches - (40g @ 40c)
Nuts and seeds can be bought loose
or in packs with enough for 3 - 6 batches
Pepitas 200g / 500g Mellow Yellow = 2 1/2 / 7 batches-(70g @ $1.15)
*Sunflower Seeds 500g Mellow Yellow = 7 batches-.. (70g @ 45c)
*Almonds 750g bulk = 10 batches- .(70g @ $1.05)
Pricing was done (2nd March 2005) Approx.1000g == Total $6.12

Note: The above list only would work if solely used for the above recipe. Allowing approx.12 - 20 dollars for first shopping stock up, then buying as required. Allowing, that the *extra almonds and sunflower seeds are bought a long with the shopping for the LSA mixture.
*Including the extra batches.
I have used Aldi Muesli at time as extra or filling. Mostly when I needed a little change.

BREAKFAST 2 Boiled Eggs Toast & Jam
LUNCH Turkish Bread with Hummus Lettuce Ham Marinated Feta with Marinated Peppers
DINNER Curry Ground Beef & Rice with Sambal

Over the last few weeks I have been trying different, economical basic items in my quest to fine more ideas to use to keep my budget low if I need too! One of them was using Sago or Tapioca. I did find few recipes in old cookbook 'Off the Beaten Track' printed in 1916 and it's one those very early booklets with those WW1 soldier advertisements in it too!

So here a two of the recipes found.

Raisin Sago

2 tbsp. sago
2 tbsp. sugar
2 tbsp. raisin
4 tbsp. stale breadcrumbs
1/2 pint (10oz) milk
pinch salt

Wash sago and put to soak in milk for thirty minutes.
Add raisins, sugar, breadcrumbs and salt.
Mix thoroughly, turn into well-buttered mould and steam on hour.
Serve with cream or boiled custard.

Lemon Sago

2 tbsp. sago
2 tbsp. golden syrup
2 tsp. treacle
1 lemon
1 pint (20oz) water.

Wash sago; place in saucepan and pour over scant pint of water.
Cook till clear, remove from fire. (heat)
Add the grated rind and juice of juice of lemon, golden syrup and treacle; when cool, turn into glass dish.
Serve with cream or boiled custard.

BREAKFAST Muesli & Milk Coffee
LUNCH Salad & light Cream Cheese on Crackers Apple Coffee
DINNER 2 Egg Cheese Omelette and Pasta Sauce & Grilled Peppers

These are family heirloom recipes that I found in an old handwritten cookbook of my great aunt's. It's a good way of getting fibre into people who don't like cereals, and will eat slices and cakes. These were popular when I was growing up.

PEANUT BUTTER BLOCK
Cream -
4 oz Margarine
4 oz Raw sugar
8 tsp. peanut paste

Mix dry -
1/4 cup chopped peanuts
1/2 cup coconut
3 cups rolled oats

Combine and mix well and press into Swiss/jelly roll tin
Cook 300 F for 20-30 minutes.
When cool ice with Chocolate Icing or white icing

CHOCOLATE COCONUT SLICE
1 cup SR flour
4 tsp. cocoa
1 cup Cornflakes or Weetbix (3 cereal biscuits)
2 tsp. Golden Syrup
5 oz Butter
1 cup Coconut
1/2 cup Sugar
pinch of salt
1 tsp. vanilla

Mix sifted flour, cocoa and salt
Add Cornflakes sugar coconut
Melt Butter and golden syrup
Add Vanilla
Add to Dry Ingredients.
Press on to a Swiss/jelly roll tin.
Bake 25 minutes at 180 C (350F)
When cool ice with Chocolate Icing

BREAKFAST Muesli & Milk Coffee
LUNCH Grilled Cheese on Toast Fruit Coffee
DINNER Chilli Con Carne with Corn Chips Coffee

I drove DF-M to the doctor but never bought anything today. So another no spending day.

In answer to the question on my Grilled Cheese on toast. 'When you prepare your grill cheese -- what KIND of cheese is your favorite, and do you use BUTTER when you grill?'

I just use sliced cheese that you would put on slice bread. You can use any cheese that will melt quickly. No I not put any butter or margarine but spread on mustard instead. Bread > mustard > slice of cheese> sprinkle on some paprika that it. I use to make Croque Monsieur my version that was made at Expo 88 that I bought at the French Pavilion for about $4.00 each back in 1988.

There are a lot of versions around but as I minimize much of what I make and I was putting on weight by eating to many of them. I finish up with what I liked with my grilled cheese on toast version.

This version was made for quick sale at fast food counter.

Two slices of buttered bread with mustard butter, Top one slice with 1 slices of ham and 1 slices of cheese. Place second slice of bread on top and put 1 slice of cheese on top and sprinkle a little paprika. Grilled until cheese had melted. You could place the remaining bread, buttered side down over the another slice cheese and use a sandwich maker.

Here are some other versions.

As it's hot here, I will have cold salads & meze kind of lunches most days. While having coffee the other week in the city, I had a look at kind of lunches are being served in other food outlets. Here are some of my findings and my versions on them. Because you wouldn't go out to buy some of these ingredients if you on a strict budget like I am. I have put in some other alternatives, as you would use what you have got and not buy fancy stuff because it's in the ingredient list. I buy Focaccia & Turkish bread in single serves when they are marked down, so I bag them up and freeze them in single serves. Most times they are packed in bags of 4 so if I can I will buy 2 bags at a time. Using about 2 per week gives me month worth of them. Seeing that I can buy the rolls for around 50c each or less. I can make these recipes from home for under $2.00 each using what's in my fridge at the time. Seeing that I do make my own Hummus, Marinated Peppers, Marinated Feta & Pesto and bulk buy Sweet Chilli Sauce in a large bottle and decant into a smaller bottle, all saving money on the overall cost.

You can use any kind of rolls or bread but original ones were Focaccia rolls. These Fancy bread rolls sell for $5.95 each or more. As I have never bought them, I don't know if the chicken is cold or hot but it's grilled. They could have slice cheese on them, as they were call melts.

Chilli Chicken Tenderloin Melts
Garlic Focaccia Bread or Turkish bread buttered, put lettuce or rocket leaves, then with Chicken Tenderloins, Marinated Peppers, top with 2 avocado slices, sweet chilli sauce and sour cream and snow peas sprouts garnish.

Pesto Chicken Tenderloin Melts
Garlic Focaccia Bread or Turkish bread spread with Hummus or pesto, then rocket or lettuce, Chicken Tenderloins Marinated Peppers or few fresh pepper slices topped with 3 avocado slices or Marinated Feta and Mayo or pesto over the top.

Gourmet Salad Rolls
Focaccia Bread or Turkish Bread with Hummus Lettuce or Rocket, Tuna or Ham or Chicken slices, Marinated Feta with Marinated Peppers topped with Sweet Chilli Sauce.

BREAKFAST Baked Beans on Toast Coffee
LUNCH Macaroni & Cheese Fruit Coffee
DINNER Curry Ground Beef & Rice with Sambals

I have very little planned for today.
A No Spending Day for me!

So here is a recipe.

Rice and Vegetables in a Pot
Serves Four.

2 cups raw rice
8 cups water or stock
3 cups mixed vegetables, diced - see note
Little salt to taste

Put water and all other ingredients into a large stockpot or saucepan.
Bring to the boil.
Cover and simmer on low heat very gently for one hour or until all vegetables are tender.
Do keep a watch on the water and add more if required.

Note: Mixed vegetables, depending on what is in season and the cheapest at the time. Carrots, yellow sweet potato, pumpkin, celery, peas or green beans. You could use best generic 'Mixed Vegetables' from freezer section (that is already diced), this is what I use when vegetables are expensive along with one or two cups of the above.

Do have a glass of milk or fruit juice with this, along with a piece of fruit to add more nutritional value.

Use brown rice, as it's a little healthier than white rice, which is just filler, and gives you very little nutritional value.

Use one cup of rice to two cups of water or stock. From each cup of raw rice you get about three cups cooked rice, enough for 2 - 4 servings depending on the other items that you are serving. Portion serving is 1/2 cup cooked rice.

I read a novel today instead of working around the house or being on my computer, it's a charge for me to do that. It's another no spending day so find a recipe or two to include.

Impossible Pie - Quick & Easy Savoury

4 eggs
2 cups Milk
1/2 cup Plain Flour
125g (4oz) Margarine, melted
1/2 level tsp. Baking powder
pinch of salt

Mix all together then
Add one at a time -

1 medium can tuna or salmon
1 onion, finely chopped
1/2 cup grated Cheese
1/4 cup chopped parsley

Pour into greased 25cm pie dish.
Bake at 180 C Gas or 190 C (375 F) electric until custard is set and top is browned.
Time 30-35 minutes.
Serve 6-8

For other Savoury Fillings try:
1. Bacon sauteed and crumbed, sliced Tomato and Onion.
2. Cooked or Canned Prawns, sliced spring onion or shallots and grated cheese.


Quick Tuna Pie

1 pkt (100g-6.5 Tbsp.) instant mashed potato
1/2 chopped onion or celery
1 large can tuna
1 egg
grated cheese

Mix potato as directed and line pie plate.
Mix other ingredients and pour over potato.
Top with grated cheese
Bake for 30 minutes at 350 F

Its Mediterranean style way serve a light lunch or meal. Mezze or meze is little bits of tasty treats to please the palate. All served on separate plate so that you can take a much or as little as you want.

Almost anything that is small and tasty qualifies as a mezze dish. Mezze can include miniature versions of main dishes.

Meze - Mezze cuisine is collections of tasty dishes that be can served as appetizers, a light lunch, a main meal or select a combination of dishes and serve as a meze or feast.

Recipes cover a range of appetizers, dips, sauces, salads, sweets, meat and vegetable dishes served with bread.

Here is what I may put on my platters. I just put out enough food out per person serving plus one extra serve for the table.

Little dishes with nuts - mixed and dried fruits Dried apricots and almonds: Stuff each apricot with a whole almond. Or Sultana raisins and nuts: Combine equal parts of whole walnuts, peanuts, almonds or hazelnuts with sultana (golden seedless) raisins and serve in bowls.

Serve bowls of fresh fruits in season & Sliced can pineapple as it's Summer here.

Bowls of marinated olive, pepper, feta cheese, or pickled cucumbers.

Plate of sliced tomatoes, sprinkled with Italian herbs.

Dips of Hummus, Red Lentil Dip or Lite Cream Cheese Spread or Labni - Fresh Cheese made from Yogurt (if have no feta and I have fresh yogurt made.)

Salad greens, red onions or shallots that I have in my garden.

Platters of can tuna or sliced ham what ever in the fridge at the time.

Can asparagus or artichokes whichever that I have in the pantry.

Pita, Lavash Turkish Pide Bread or Crackers if I have none of the others.

Sweets - Turkish Delight or Greek shortbread

Some Recipes

Greek Village Salad

Serve 6-8
6 tomatoes, cut into thin wedges
1 red onion, cut into rings
2 Lebanese cucumbers, sliced
185g kalamata olives
200g feta
1/2 cup olive oil
dried oregano, to garnish

Combine the tomato, onion, cucumber and olives in a bowl.
Season to taste.
Break the feta into large pieces and scatter over the top.
Top with olive and oregano.
Calories 235, fat 20g

Tunisian Tuna Salad

1 chopped onion
1 large fresh tomato
1 can of tuna
Salt and pepper to taste
1/4 cup olive oil
5-10 olives (pitted)
1 boiled egg

Mix chopped onion, peppers and tomatoes and put them in a bowl.
Season the tuna with salt, pepper and olive oil.
Mix all ingredients and garnish with the olives and rounded pieces of the boiled egg.

Marinated Peppers - Pipperies
I usually use green bell peppers to make this recipe because they're so easy to find, but it's delicious and colorful made with a range of colors. The recipe is very simple and the peppers keep in the refrigerator for weeks, so if you love them, make a large batch to keep on hand for a tasty and unusual last minute salad or appetizer.

bell peppers (any color or mixed)
red wine vinegar
salt
olive oil
Wash peppers and trim stems (do not remove entirely), and cut into quarters from top to bottom. Do not remove seeds.
Bring enough water to cover peppers to a boil, add peppers, and cook for 5-6 minutes, until partially softened.
Drain in a colander, sprinkle with salt, and allow to cool for 20 minutes.
Place in a ceramic or glass container and cover with red wine vinegar.
Cover and refrigerate.
Peppers are ready to use after 1 hour, and will keep for weeks.
When ready to use, take pieces of pepper from the container and shake off excess vinegar.
Serve marinated peppers as an appetizer or side salad:
Cut marinated peppers into thin slices or smaller pieces and drizzle with olive oil to taste.

Labni - Fresh Cheese made from Yogurt
2 cups yogurt
1/2 t. salt
Need:
Muslin sack or several layers of cheesecloth made into a bag
Large bowl

Combine yogurt and salt.
Pour into a muslin sack, tie up, and suspend over a large bowl. Let drain overnight.
The bowl will catch the dripping liquid.
In the morning, discard the water.
Unwrap the cheese and use as a spread on pita or form into small balls.
Serve with olive oil and chopped fresh mint or with black olives.
Makes 1/2 cup

From "Mediterranean Cooking" by Paula Wolfert

Mahammara Labni - Fresh Yogurt Cheese with Dill and Pimento
1/2 cup labni - fresh yogurt cheese (refer recipe for Labni)
Salt and freshly ground pepper
1 T. chopped fresh dill
1 roasted pimento, chopped
Sweet paprika
8 melba toasts or crackers

Combine labni, salt, pepper, dill and pimento, mixing well.
Spread on melba toasts and sprinkle with paprika.

From "Mediterranean Cooking" by Paula Wolfert

Hummus bi Tahina - Chickpea and Sesame Dip
125 g (4 oz) chickpeas, soaked for a few hours
juice of 2 lemons
3 Tbs. tahina
2 garlic cloves, crushed
salt

Garnish
1 Tbs. olive oil
1 tsp. paprika
a few sprigs of parsley, finely chopped

Drain the chickpeas and simmer in fresh water for about an hour or until tender.
Reserve the cooking water.
Process the chickpeas in a blender (or food processor) with the lemon juice, tahina, garlic, salt and enough of the cooking liquid to obtain a soft creamy consistency.
Serve on a flat plate, garnished with a dribble of olive oil, a dusting of paprika (this is usually done in the shape of a cross) and a little parsley.
Serve with warm pita bread for dipping. Serves 4-6.
Note: I only put garnish on when I am serving. I do freeze this in small containers. Put out to thaw the night before.

From "Mediterranean Cookery" by Claudia Roden

Have a look at these links for more information

This recipe is out off one of my dumper diving finds, the booklet has no cover but it's on cookies and is over forty years old.

Meringues

3 egg -whites
6oz confectionery/ castor sugar
vanilla essence

Cover an oven tray with baking paper.
Whisk egg-whites till very stiff.
Gradually (Slowly add) beat in half the sugar.
Fold in the rest of the sugar with the vanilla essence. (If you prefer, all may be beaten gradually.)
Put in a forcer / icing bag with a meringue or large star tube.
Force it round in a circle about 1 1/2 inches in diameter, gradually filling the centre, getting higher and higher till it forms a spiral with a small peak at the top.
Cook for 1 to 1 1/2 hours or until crisp and dry.
Bake in an electric oven at 275 F (135 C) or in gas stove at 225 F (110 C).
The mixture can be put out in tablespoonful or done other shapes, keeping a good round or oval shape. The ones that I am buying are done with large flat wavy forcer tube in large wave shape with two full loops joined.

Fruit Chutney

Makes about 6 cups or more.

Sterilized about 7-8 medium jars before you start.

2 1/2kg (5 1/2 Pound) Fresh (6-12) ripe mangoes, stoned and sliced or you can use any soft fruit that's in your freezer or have a lot of the free or very cheap, (Peaches, Mangoes, and Nectarines, canned or dried apples, dried apricot to make up the amount. See note.
3 medium onions, finely sliced
2 cups dark brown sugar
2 cups white or cider vinegar
1 cup sultanas (soaked & drained)
1/4 cup grated fresh ginger or persevered ginger
3 cloves garlic, finely chopped or 2 tsp. jar garlic
2 tsp. black mustard seeds
2 tsp. yellow mustard seeds

Combine mangoes, onions, sugar, vinegar, currants, ginger, garlic and seeds in a small stockpot or large saucepan.
Cook over a low heat, stirring for about 5 minutes or until sugar dissolves.
Bring to the boil. Reduce heat.
Simmer, uncovered for 40 minutes or until the mixture begins to thicken.
Stir occasionally to prevent sticking.
Pour into dry, sterilized jars. Using a homemade jar funnel (cut off bottom of juice drink bottle, use the wide cut off end as the funnel.)
Seal immediately with canning jars seals cover (cello circles) and put on jar covers turning the jar upside down for five minutes, then right way up.
Label and store in cool, dry place for one month before using. Refrigerate after opening.
This chutney will keep for about six months and more if stored in the refrigerator after one month still sealed.

Note: Thaw all frozen fruits and cut into small pieces, soak and cook all dried fruit.
5 minutes in microwave (650W). (I found that this cuts down on cooking time a bit.)

I use this chutney when chutney ingredient is call for in recipe that I am making! I mainly use this when I make Curried Ground Beef & Rice.
Serve with Curries, barbecued meats or fish. It is also excellent spread on sandwiches filled with cheese and ham.

This recipe is the last one I made to use up all frozen mangos that I haven't eaten and found in the bottom of the freezer from last year. I have most of other ingredients in my pantry.

BREAKFAST Baked Beans on Toast Coffee
LUNCH Grilled Cheese with Mustard Toasted Slices Apple Coffee
DINNER Honey Mustard Chicken with Vegetables and Rice, Fruit, Coffee

My handyman friend arrived today to fix my tap & a blind that needed few holes drilled as it was falling down.

As he knows that I like vanilla slice as a cake, that he arrived today with six of them! I don't make them but I like eating them but its too messy to make for one. See a recipe for them below. These have the puff pastry on the bottom and top with that beautiful vanilla confectionery custard filling and iced with yummy passionfruit icing. They are the cheaper version and but gourmet version, with it's triple layers puff pastry, double layer creme patisserie with white water icing is a bit rich. Can't waste them as they cost $2.50 each at the cake shop for a small cake 2 1/2 inch square. Gourmet version coffee shop & restaurant only at $5.00 plus. 1 1/2 by 2 1/2 inches Rectangle.

My car had a flat battery as I left the boot light on. I hope that was all that was wrong with it! The car club's roadside service came and restarted it for me. It does pays to be a member.

Everyone has they own version of making Vanilla Slices so here two versions. One cup = 250 ml

Vanilla Slice Deluxe

1 500g package frozen puff pastry, thawed
1 cup white sugar
1/2 cup custard powder
3/4 cup cornstarch
5 1/4 cups milk
1/4 cup butter
2 egg yolks
1 teaspoon vanilla extract
Icing
1 cup confectioners/icing sugar
1 tablespoon milk (4 tsp.)
1 dash vanilla extract

1) Preheat the oven to 200 degrees C.
Unfold puff pastry sheets, and place flat onto baking sheets.
Bake for 10 to 15 minutes, or until lightly browned and puffed.
Set aside.

2) Combine the sugar, custard powder and cornstarch in a large saucepan.
Mix in just enough milk to form a paste, then gradually mix in the rest.
This will prevent lumps from forming. Add the butter.
Cook over medium heat, stirring frequently until thick.
You may need to use a whisk to ensure a smooth consistency.
When the mixture comes to a simmer, cook stirring constantly for 2 minutes.
Remove from the heat, and stir in the egg yolks and vanilla.

3) Line a 22cm baking dish with aluminum foil.
Place one of the baked pastry sheets in the bottom of the dish.
Spread the custard filling in an even layer over the pastry, and top with the other sheet.

4) Mix the confectioners' sugar with 1 tablespoon of milk, and a dash of vanilla to make an icing.
Spread over the top of the pastry.
Refrigerate until the custard layer is firm.
Remove from the pan and slice.

Chef: Geoff Lindsay ~ Pearl Restaurant

Vanilla Slice

Serves Makes 4

1 sheet puff pastry, cut into 4, 6 x 10cm rectangles
2 cups skim milk
1/4 cup caster sugar
1/3 cup custard powder
1 tsp. vanilla essence
icing / confectioners' sugar
Method:
Step 1
Preheat oven to hot 200 C.
Cut pastry into 4, 6 x 10cm rectangles.
Arrange on a baking tray.
Bake for 10 to 12 minutes or until puffed.
Allow to cool.
Separate each into two layers.
Step 2
Prepare custard by bringing milk and sugar to the boil, stirring.
Whisk a little milk into the custard powder.
Whisk the custard powder mixture back into the milk.
Return to heat.
Cook, stirring until mixture boils and thickens.
Simmer, stirring for 3 minutes.
Cover the surface with plastic wrap to stop a skin from forming and allow to cool.
Step 3
Spread custard over 4 pastry halves.
Top with a second layer.
Dust with icing sugar.

Nutritional Information: Per serve: about 1265 kJ; 8.5 g fat; 4.9 g sat fat
Chef: Jennene Plummer ~ Food Editor, New Idea

BREAKFAST Muesli & Milk Coffee
LUNCH Ham Salad Vanilla Slice Coffee
DINNER Lamb chop Egg, Onion & Tomatoes Coffee

Today's Full price Tally $ 18.10
Today's Savings - $ 13.80
2006 Total $-t-r-e-t-c-h Savings Tally $6795.05