Frugal But Not Forlorn

We’ve been presented with a new design brief for our lifestyles – simplicity.

I love frugal living. This love was born of necessity, being one of two daughters to a single mother where minimal living had always been on the agenda. Now, due to our current circumstances, narrowing the gaze to the essentials has been amplified once more.

We are facing times of uncertainty, but the preparation of gorgeous, nourishing meals doesn’t need to decline. Nor does creativity!

Inspired by Astren’s food prep blog, I thought I’d take stock of what I had at home and use just these ingredients to make something tasty. 

The tasty recipe in question is adapted by Pete Evans – I’ve altered some ingredients to suit my FODMAP sensitive belly (shout out to all you 5EW folk on The Gut Repair and Blood Protocols!) But, do check in with the ingredient list and make sure the components will suit your unique-and-beautiful body. Need help maintaining your unique-and-beautiful body? Ask your personal trainer. 

Notice that the bulk of the recipe requires things like dried spices and tinned tomatoes; convenient, affordable, preservative-free kitchen staples. No need for spam, tinned spaghetti or toilet paper in your stock pot! In the long run, relying on tinned foods isn’t going to be the best for those looking to optimise their state of health, but using what is accessible and available to us is key in our current circumstances.

Feel free to plump out your pantry on your next shopping trip if you notice items that might make a nice addition to what you have…Take a look at the list at the bottom of the recipe of supplies that many of the 5EW Coach crew have in the cupboard as their go-tos. 

Here’s to our shared cultivation of wholesome homeliness in a very new chapter of our lives!

LAMB HARIRA SOUP –
Adapted by Pete Evans

• 2 tbsp garlic infused olive oil
• 6 lamb shanks
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 teaspoon ground cinnamon
• ½ teaspoon ground ginger
• ½ teaspoon freshly grated nutmeg
• 400 g can diced tomatoes
• 2 litres stock (chicken, beef or vegetable).. or water
• 300 g sweet potato, diced
•  270 g pumpkin, diced
• Sea salt and freshly ground black pepper
• 300 g zucchini, diced
• 400 g silverbeet or kale, chopped
• 1 handful of coriander leaves, chopped
• 1 handful of flat-leaf parsley leaves, chopped
• 1 handful of mint leaves, chopped (optional)
• 2 lemons, cut into wedges

1. Heat the oil in a large saucepan or an ovenproof tagine over medium–high heat.
2. Season the lamb shanks with salt and freshly ground black pepper and brown the shanks on all sides in the pan. Remove from the pan and set aside. Reduce the heat to medium and add the celery*. Sauté, stirring occasionally, for 4–5 minutes.  *add 1 large diced onion, if tolerated.
3. Add the spices and sauté for another 1–2 minutes (be transported by the aromatic beauty). Stir in the tomatoes and cook for 3–4 minutes.
4. Pour in the stock or water and return the meat to the pan. Bring to the boil, reduce the heat to medium–low and simmer for approximately 1½ hours.
5. Add the sweet potato, salt and pepper and simmer for 10 minutes.
6. Add the pumpkin and cook for a further 10 minutes before adding the zucchini and silverbeet or kale.
7. Simmer for 10 minutes until all vegetables are tender and the meat is falling from the bone. Season to taste, stir in the coriander, parsley and mint (if using) and serve with lemon wedges. Serves six.

Our Top Three Tins

Fish: Mackerel, Sardines and Anchovies

Incorporating more oily fish into our diets, especially small surface fish like sardines and anchovies, is very easy via the humble tin. Aside from being lower in heavy metals like mercury, they are the highest source of dietary calcium and are also high in magnesium, phosphorus, potassium, sodium, zinc, B2, B3, B6, B9, B12, B1, vitamins A, D, E, K and copper*! Choose those in springwater, olive oil or brine and add them to leafy salads and egg dishes.

*Ref. “Untapped” by Dave O’Brien

Tomatoes and Passata

Crushed. Diced, peeled or cherry – canned tomatoes are a quintessential character in the pantry (again, please check in if you are on gut protocol and are taking a break from nightshades) They add rich body to sauces and a lovely dimension of acidity to the oily fish listed above.

Coconut Milk

Unlike coconut water, coconut milk does not actually occur naturally. Solid coconut flesh is mixed with water to make coconut milk – a total delight in curries, stews and the occasional dessert!

Restoring the Staples

Affordable herbs, spices, unrefined salt and quality oils offer an abundance of flavour and possibilities of exploration to your meals. Here are a few accessible suggestions: