Cooking on a Bootstrap: Over 100 Simple, Budget Recipes

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Fridge pasta is another go-to for Suzanne Mulholland. “The oil means that pasta will last without being dried out. Then you can add feta or sundried tomatoes out of a jar to jazz it up. “Buying ingredients for salads that can be kept in jars is a great idea because they keep for so long without going off and add so much flavour,” she says. “Aldi has great jarred antipasti. Even seemingly luxurious items, like artichokes, are cheaper from budget supermarkets like Aldi, last a long time in your fridge and make a lunchtime salad much more exciting.” Thursday Soup

This is a definitely a book to buy for students off to university for the first time. The extensive use of tins means that even a fridge isn't essential for many of the recipes. When you create your lunchbox, centre it around a balanced plate of carbs, protein, veggies and healthy fats.

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So, UPF often includes ice cream, sausages, crisps, flavoured yoghurt, and mass-produced bread, to name a few examples. If you're vegetarian, you might opt for a meat alternative, but lots of these products also "meet the definition of ultra-processed."

Naturally, your next question is probably, 'Is all ultra-processed food bad for us?' This is certainly not the case, according to Dr van Tulleken, who points out it's not as simple as categorising food as either 'good' or 'bad'. That was on the 31st of July 2012, and there were 100,000 food bank users in the UK at that time. Ten years on, there are two and a half million being fed by one charity group alone. Low-ball estimates that include independent food aid networks and community groups would easily triple that number. Those figures are borne out by the latest research from the Food Foundation, who state that seven and a half million people missed a meal in the last month alone. These are recipes based on storecupboard staples, and relatively affordable fresh ingredients such as spinach, carrots and onions.Far from loosening their belts over long business lunches, returning employees are preparing thrifty lunch box meals in the face of the anxiety-inducing cost of living price hikes. It's very easy to cook real food cheaply if you have a big kitchen and loads of Tupperware and a deep freezer and lots of time to do it. But if you don't have those things, real food is fantastically expensive," explains Dr van Tulleken. You won't need a lot of expensive kitchen equipment for the recipes. A blender is useful, but not essential, many recipes are single -pot ones, so it's economical on fuel too. Ultra-processed food refers to food that has been ultra-processed during its production, often with the addition of ingredients you wouldn't normally find in your cupboards, if you were trying to recreate the recipe at home (think emulsifiers, preservatives, artificial flavours and the like).

But every single one of us, who has been desperately hungry, intolerably cold, suicidal, clutching at the periphery of survival by our bitten-down fingernails, have a single rotten thread that runs through us all. Binding us together, in our common unspoken grief for the ordinary lives that we didn’t get to have. That thread is austerity. A needless, useless ideology dreamed up by spin doctors and Old Etonians who have never missed a single one of their taxpayer-subsidised meals, let alone ten in a row. Its the idealistic abject cruelty of deliberately inflicting human suffering to bolster profit margins for the Treasury, by the rich, at the expense of the most vulnerable. Many of whom end up paying with their lives; snuffed-out mothers and disabled people, balancing the books of the economy, fertilising those much-lauded ‘green shoots of recovery’ with their decaying bones and subsequent ‘efficiency savings’. Nutritionist Rhiannon Lambert is the author of a new e-Book, A Simple Way to Build A Lunchbox. She says: Recipes from here will no doubt be handed out at foodbanks with tins of potatoes, and tomatoes (suggestion try Aloo Dum, but with tinned peas).

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There is very good evidence now that many of these products for many people are addictive, and so some people may find it easier to just cut out ultra-processed food completely rather than try and be moderate. I don't give that as advice, but some people do find that. Of course, it is much more expensive to avoid ultra-processed food completely," notes Dr van Tulleken. What are the benefits of reducing UPFs?

But low UPF recipes and diets have been on the rise lately, thanks in part to best-selling books like Ultra-Processed People, written by Dr Chris van Tulleken, an infectious diseases doctor at the Hospital for Tropical Diseases in London. At the moment in the UK, we spend about seven to eight per cent of our household budget on food on average, and that's because everything else in our lives is so expensive. So, energy, housing, everything else. Real food is, for many, many people in the UK at the moment, unaffordable. They just can't buy good, healthy food however we describe it, even if you don't worry too much about the processing." I write budget recipes. I have done for about 10 years now, publishing them for free on my online blog, and in books, several thousand of which have been given away free of charge to food banks. I do this because I was a food bank user, living in poverty, under the Cameron-Clegg-Osborne era of austerity Government. I found a way to cope with the mundanity and penury of my dismal day to day life, and I shared it, in case it could be helpful to anyone finding themselves in similar circumstances. I could have just done that, and probably been fairly wealthy by now, but unfortunately for me I don’t know how to keep my mouth shut and keep my personal brand palatable to the comfortable masses. But I find it unthinkable to simply offer up the canny ways to make a 45p bag of rice a bit less bland and shitty, without also examining the reasons why people need them in the first place. And it begs the point, that with several hundred thousand pounds of full time staff at their disposal to do the everyday grunt work, you’d think that MPs would use a fraction of that generous budget to actually do some research in their chosen field. Say, for example, the cost of a can of cheap tomatoes, and their availability nationwide, including in rural areas ill served by unreliable and infrequent public transport. Or investigate the limited grocery options in the immediate vicinity of the most deprived areas in their constituencies, before evangelically espousing how ‘the poor’ should spend their sorely limited income.There's a very long, formal definition, but it boils down to if something is wrapped in plastic and contains an ingredient that you don't typically find in a domestic kitchen, then it's almost certainly an ultra-processed food," explains Dr van Tulleken. Major budget items such as fuel prices may be out of our control, but "the grocery budget is one of the few places where we can reduce costs,” says Lesley Negus, an East Sussex-based frugal cookery blogger. “You can’t reduce your council tax, but you can make little savings on everyday meals which add up to a significant difference, and help you to feel more in control.” Every one of the millions of hungry people in Britain today has a different story of how they got there. Benefit sanctions. Illness. redundancy. cancer. Military veterans. Survivors of domestic abuse. Generational trauma. Unpaid carers. The gig economy. Poverty wages. Zero hour contracts. Underemployment. Cleaners. Nurses. Teachers. Neighbours. There's a binary food divide in the media these days between "the rich", who we imagine swanning round Waitrose with a trolley full of quail's eggs and umeboshi, and "the poor", who apparently live on fast food and ready meals. It's great that at least one food writer in print today understands the issues people on a tight budget have with good food - expensive to buy, cumbersome to transport and store, hard to cook from scratch with limited equipment, risky to spend cash on ingredients you're not familiar with.