Category: Cooking Healthy Foods

Salmon and Vegetable Pie Cheap Meal for Family

Salmon and Vegetable Pie cost $4.50 meal for family of four

Recently my wife saw in the fish section of our local supermarket, salmon carcasses for only $2.99 kg. She noticed that they had plenty of meat on them, probably because the processor can’t get too close to the bone, and thought it would make a good soup.

Salmon and Vegetable Pie

Salmon and Vegetable Pie

Home she came to show me her treasure, which I immediately took control of and put half in the freezer and baked the other half. When it had cooled I easily removed the meat from the bones with a fork and put aside.

I then boiled up a few potatoes, left them to cool then mixed in the salmon with some herbs and moulded the mixture into patties. I then coated them with bread crumbs, fried them with a little olive oil and we had them for lunch with a light salad.

Several days later I removed the remaining frozen salmon, allowed to thaw overnight in the fridge then baked it as with the first batch, removing the meat from the bones when cool.  I then cut up a selection of vegetables – about a quarter of a cauliflower and a small head of broccoli, half a bell pepper and slivers  of two carrots. I put all of these in a steamer for five minutes then, using a large shallow dish, sprayed a little olive oil in the base, tossed in the steamed vegetables, sprinkled over the salmon, added a little salt and pepper and gently pressed it all down with the back of a spoon to make it reasonably level .

White sauce

Salmon and Vegetable Pie

Salmon and Vegetable Pie

Add a little butter to a pan with about ½ pint of milk, bring to a boil stirring. As soon as it begins to boil, turn the heat down to a simmer.
Next add 1tbsp of buckwheat flour to a little cold milk, mix and add to the simmering milk. Add a half cup of tasty cheddar, one cube of OXO vegetable stock or similar, add some parsley or chopped up basil, (the amount  used is a personal choice), stir until thick then pour evenly  over the vegetables.
Mix a half cup of tasty cheese to a half cup of breadcrumbs, sprinkle over the top of the sauce and add a few knobs of butter then place in a hot oven of 160c for 25 minutes or until the top is crispy.


Salmon and Vegetable pie

a very cheap, tasty, and filling meal that will easily feed four, healthy meal for the family

Cream of Chicken on Bed of Sweet Potato

Cream of Chicken on Bed of Sweet Potato

Recently, I had the opportunity to prepare lunch in our local Hospice.

It’s amazing how a mindset can undergo a 180 degree shift when considering foods for very sick people. I was requested to cook a vegetable chowder – most will have heard of a seafood chowder, but a vegetable chowder, perhaps not.

In the kitchen I like to consider who I’m cooking for and, in this case, I couldn’t see very ill patients being encouraged to eat chunks of vegetables. So I created a finer chowder that sick people would find easy to digest. It proved very popular.

For  people who are unwell, I am setting out to create a series of recipes over the next few weeks that, in my opinion, are easy on the digestive system and taste and look enticing and appetizing.

Whether you’re aware of it or not, our digestive system requires a lot of energy to work, energy that sick people cannot afford to lose. The easier the food is to digest, the better for the patient.

My first recipe in this section is, ‘Cream of Chicken on a bed of mixed sweet potato and spinach.’

I find that the tastiest part of a chicken is the thigh but the problem is the number of small bones it contains.

Cooked Chicken thighs

Cooked Chicken thighs

On its own it would be difficult for a patient to handle but by simmering the thighs in a pan of stock for about 15 minutes then allowing to cool, the meat should easily come away from the bones.

  1. Chop the cooked meat into small bite-sized pieces then add a few mushrooms and place in a pan with ½ cup of milk, herbs to taste, chicken and vegetable stock and a little salt.
  2. Bring to a boil then turn down the heat and simmer. While this is happening, add two tsp of cornflower to a little water and pour into the chicken mushroom mix. Stir for one minute then leave to simmer on lowest heat.

    Cream of Chicken

    Cream of Chicken

  3. Peel the sweet potato, cut it into chunks and place in boiling water until soft.
  4. When cooked, mash the potatoes and mix in the cooked spinach.
  5. Chop the spinach and place in a steamer over the pan of sweet potatoes.
  6. Place on plates, make a large impression in the middle of the sweet potato/spinach mix and spoon the chicken/mushroom mix into the middle. Serve ready to eat.
  7. Catering for the sick should be seen as a privilege, all to often we hear of some awful  treatment that is dished out in old peoples home and sometimes in hospitals.

I should mention that this dish is quite delicious and suitable for anyone. You don’t have to be sick to enjoy it.

Baked Egg Custard

When I was a child and for what ever reason I or my brothers became sick our Mum would make us Baked Egg Custard, now for those of you who may be unfamiliar with the recipe, try this the next time your child is sick.

Place a large pan with 1/2 in of water in it. You will need:

1 Pint of milk
3 eggs
1/2 cup of sugar
1/2 tsp of vanilla

Beat the eggs, sugar, vanilla and milk for two minutes, pour into oven proof dishes, sprinkle a little nutmag over mix and place in water pan, set oven at 150c for 40-60 minutes to set, eat same day hot or cold. It’s delicious.



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