The term was first coined in 2005 by a travel company in the UK (no surprise there!) who claimed that they had used a scientific equation to calculate the most depressing day of the year.
While we might scoff at this, it is easy to see why this time of year can be tough. The festivities are a distant memory, the first paycheck of 2018 seems like a long (long!) way away, the evenings and mornings are still dark and dreary, and it feels like the month might never end…
While I can’t help with all of these problems, there is one area where I can help with. And that is scrimping and saving on the shopping list while still making some tasty and nutritious meals for the family.
I’ve trawled through the offers in the major supermarkets this week, and I’ve put together a shopping list and some meal ideas for the week – most of the meals will cost less that 2 euro per person.
So at least the cobwebs in the wallet might be happy enough in their own company for few more weeks 😉
Based on the offers in Aldi this week (I chose Aldi as they’re the nearest Supermarket to my house), here’s a day of meals and snacks.
I’ve also added links to some recipes I found online that use at least some of the foods on offer for the rest of the week.
Hope you enjoy!
Apple & blueberry baked oats (with 0% Greek yoghurt, optional)
- 1 apple, cored & thinly sliced
- ¾ cup blueberries
- 5 tsps honey (or maple syrup)
- 85g porridge oats
- 30g almonds, chopped
- 1/2 tsp baking powder
- 1 tsp or cinnamon
- 1 tsp vanilla extract
- 1 cup milk (of your choice)
- 1 egg
Preheat oven to 180’C.
Spread a single layer of sliced apples across the bottom of the baking dish.
In one bowl, combine the oats, almonds, baking powder, cinnamon, and a pinch of salt. In another bowl, whisk together the honey (or maple syrup), milk, egg and vanilla.
Pour the oat mixture over the apples, scatter the blueberries across the top and then pour the liquid mixture over the oats. Bake for 40-45 minutes, until the top is golden and the oats are set.
Serve warm, with Greek yoghurt.
Carrot & coriander soup with grilled chicken fillet & salad wrap
I always use this Jamie Oliver recipe, it works every time
Wholemeal Chicken fillet & salad wrap
- 4Boneless, skinless chicken breasts
- Salt and pepper to taste
- Favourite spice
Take the chicken out of the fridge for 20-30 minutes before cooking to get it to room temperature
Turn on the grill and leave it on medium high to heat up before grilling.
Using a heavy object and some wax paper or plastic wrap, pound the thick end of the chicken breast to flatten the entire breast to an even thickness.
Rub the chicken breasts with a little olive oil.
Season your chicken with whatever seasoning you like.
Place the breast under grill for about 8-10 minutes each side until cooked through.
Serve in a wholemeal wrap with some salad items and a sprinkle of goat’s cheese.
Grilled turkey steak with roasted carrots, kale & pomegranate salad
Roasted carrots, kale & pomegranate salad
*Start with this, as you will need to roast the carrots for about an hour.
- 4 large carrots, cut into 1/2″ chunks
- olive oil
- 1/2 pomegranate
- 1 bunch kale
- 1/4 – 1/2 lemon, juiced
- Sea salt
- freshly ground pepper
Turn the oven to 180’C.
Line a baking sheet with parchment paper, add the carrots and cover them on all sides with olive oil. Bake for around 1 hour, until soft but not mushy, with browning around the edges.
Remove and let cool.
Meanwhile, remove the thick part of the kale stems, and then slice the leaves thinly.
Put into a glass, ceramic or stainless steel bowl.
Squeeze 1/4 of the lemon over the kale, sprinkle liberally with sea salt, pepper, then drizzle with olive oil.
Work the dressing into the kale so it is coated completely with dressing. Adjust seasonings to taste.
Mix the roasted carrots and kale and top with pomegranate seeds and serve.
Grilled turkey breast
- 3-4 boneless, skinless turkey breasts
- ¼ cup Dijon mustard
- Juice of 1 orange
- 1 teaspoon Worcestershire sauce
- 1 clove garlic, minced
Place the turkey in a glass baking dish. Brush both sides of the turkey with the mustard, and sprinkle with pepper.
Mix together the orange juice, Worcestershire sauce, and garlic.
Pour half the orange juice mixture over the turkey, and reserve the remaining half. Turn to coat evenly. Cover, and refrigerate for 20 minutes.
Grill the turkey on a medium heat until thoroughly cooked, turning occasionally and brushing with the reserved orange juice.
Let stand 5 minutes before serving.
- Mango slices with walnuts
- EZ Hummus & oat cakes/carrot sticks
EZ hummus recipe
- 2 tins chickpeas (1 drained, 1 not)
- 3 cloves garlic
- Juice 1.5 lemons
- 1 – 2 tsp cumin (depending on taste)
Simply blitz all ingredients together until smooth
Curly kale (49c)
Salmon fillets – €3
Pork mince – €2
Turkey steaks/stir fry- €3
Beef mince – €2
Chicken fillets – €8
- 1 cup coconut milk
- 3 tbsp chia seeds
- 1 mango (chopped) (Optional)
- 1 tsp vanilla extract
- 1 tsp agave/maple syrup
Combine all ingredients together in a bowl. Cover and refrigerate overnight.