For healthy and tasty meals on a budget choose ROZEN FOOD

Foodies may scoff, and many people presume it’s far from nutritious, but...

l 100g chorizo (available in frozen pieces, no need to defrost) l 1 tin butter beans l Handful fresh parsley, finely chopped l 1 baguette

HEAT the oil and add onion, celery and paprika and cook for five minutes to soften. Add tomatoes and stock, season with salt and pepper and bring to boil. Simmer for 15-20 minutes to thicken sauce. Stir in frozen fish, chopped chorizo and butter beans. Cook for a further 20 minutes. Sprinkle with parsley. Serve with chunks of warm bread.

COCONUT FISH CURRY

cOcOnuT milk is highly nutritious, providing minerals including manganese, copper, iron and selenium. it contains a fat (called medium-chain triglycerides) more likely to be used for energy rather than stored in the body. Frozen peas boost protein, add vitamin c and provide one of your five-a-day. PER PORTION: 619 calories, 31g protein, 14g fat, 83g carbohydrates, 5g fibre

COST PER PERSON: £1.33

SERVES 4 l 1 tbsp oil l 1 onion, finely chopped l Thumb-sized piece of ginger, peeled

and grated l 2 cloves of garlic, crushed l Pinch of chilli flakes l 1 tbsp curry powder l 1 tin coconut milk l Juice of 1 lime or 2 tbsp lime juice l 500g frozen fish, defrosted, skin removed

and cut into pieces l 200g frozen peas l 300g long-grain rice

HEAT oil and add onion, ginger, garlic and chilli flakes. Cook for five minutes, or until softened. Add curry powder and cook for a further minute. Pour in coconut milk, lime juice and 2 tbsp of water and bring to a simmer. Add fish and peas and simmer for 20 minutes. Serve with rice (cooked according to packet instructions).

SOYA BEANS £2.20 for 500g

TheSe are one of the few plant sources of high-quality protein. Like meat, soya beans (also called edamame beans) contain all the essential amino acids the body needs for growth and are a good source of vitamins and minerals including iron, magnesium, phosphorus, potassium and copper.

The protein, antioxidants and fibre in soya beans can help lower cholesterol levels. They contain plant compounds (isoflavones) which may ease menopausal symptoms, improve bone health in older women and reduce the risk of hormonal cancers. COOKING TIP: Swap peas for soya beans in any

meal to boost protein and nutritional profile.

SOYA BEAN DIP WITH FLATBREADS

a SOYa bean dip makes a nutritious alternative to hummus. The addition of artichoke hearts provides vitamin c, folate ( vitamin B9), potassium (which helps regulate blood pressure) and luteolin (an antioxidant that can help lower blood c h o l e s - terol) and, along with the radishes, contain prebiotic fibre that good gut bacteria feed on.

PER PORTION: 394 calories, 18g protein, 52g fat, 14g carbohydrates, 11g fibre 91p

COST PER PERSON:

SERVES 4 l 200g plain flour l 2 tbsp oil plus extra for cooking l 300g frozen soya beans, defrosted l 100g tinned artichoke hearts l 150g plain yoghurt l 1 clove garlic l Juice of 1 lime l Handful of mint leaves l 2 carrots, grated l 4 radishes, thinly sliced SIFT flour and add half a tsp of salt, 1 tbsp of oil and 150ml warm water. Mix into a smooth dough. Turn on to a floured surface. Knead for five minutes. Place in an oiled bowl, cover and leave for 30 minutes.

Blitz soya beans, the remaining oil, artichoke hearts, yoghurt, garlic, lime juice and mint leaves in a food processor to a rough paste. When dough is ready, divide into eight equal-sized balls. Use a rolling pin to make thin circles. Brush a pan with a little extra oil and cook one flatbread over high heat for two minutes on each side.

Repeat with the rest of the dough. Divide the dip between each flatbread and spread over evenly. Add grated carrot and radish slices and roll up.