Autumn is in full flow and you can really feel a drop in temperature, time to make some good wholesome food to pack in those vitamins and minerals to keep away the sniffles.
This week’s family meal planner includes bistro stew & herby dumplings, sweet and sour, green bean stir fry with quinoa, chicken madras curry, green pea and red onion pasta, fish fingers home made with spicy potato wedges and shredded chicken quesadillas with lime salsa and quick guacamole. The approximate cost is just £29.14 for a family of four! (price correct at time of publication – supermarket prices and offers may vary – exclusive of store cupboard staples). Links in our recipes will show you where to get the best deal.
Bistro stew and herby dumplings: This hearty stew contains butternut squash which contain generous amounts of carotenoids essential for healthy hearts. The butternut squash melts into the gravy, thickening it with flavour and nutrient. Approx price: £7.30 or £1.82 per portion
Sweet and sour, green bean stir fry with quinoa: Quinoa is an excellent replacement for animal protein, and packed with nutrients. This dish is quick to prepare, wholesome, filling and exquisite. Approx price: £4.63 or £1.15 per portion
Chicken madras curry: Such a quick and easy recipe as ready prepared curry paste is used for this recipe. It is possible to make your own but to be honest there are excellent ready made pastes available so there is no great advantage making your own, unless of course your own family recipe. Approx price: £6.74 or £1.68 per portion.
Green pea and red onion pasta: I always keep frozen peas, onions and pasta in my store cupboard. This makes a very quick delicious meal or side dish to serve with the home made fish fingers. Approx price: £2.77 or 69p per portion.
Fish Fingers Homemade with Spicy Potato Wedges Fish is a great source of protein, which is needed for the growth of all the tissues of our body. To make these home made fish fingers we suggest to use semolina: it is quicker, crunchier and it absorbs less oil, so it is healthier for you and the family. Approx price: £5.83 or £1.45 per portion.
Shredded Chicken Quesadillas with lime salsa and quick guacamole: A quesadilla is a folded and baked tortilla. They can be filled with whatever takes your fancy, but are normally served with with spicy chicken, mince or pork and a generous helping of cheese. Try making your own gluten free flour tortillas – these will make softer quesadillas, so don’t worry if it doesn’t crisp up as a commercial tortilla would. Approx price: £8.61 or £2.15 per portion.
Download this week’s shopping list here for free.
Sian is a home economist with over 25 years’ experience as a secondary school teacher and now running her own private cookery school with a focus on meal planning. After years of seeing people struggling to provide healthy meals everyday for their families, she created her own meal planning system at Siansplan.com.
All the meals included in our weekly family meal planners are child friendly and provide nutrients from each of the food groups (proteins, carbohydrates, fats, vitamins and minerals).
Every week, Sian from Siansplan.com puts together five quick and easy recipes for our week’s family meal planner. You can choose to make them on whichever day of the week suits you best. She also puts together a shopping list that you can download for free and print out to take with you to the supermarket.
There is plenty of variety throughout the week, and each recipe is specially designed with a family and busy lifestyle in mind. None of the meals with take you long to prepare, and they will be ready for hungry tums to enjoy in no-time. Quite simply a yummy family meal planner that includes quick and easy recipes so you can plan ahead, use leftovers, get the nutrients you need and save money in the process.