Try my cheap recipes for leek and potato soup and hearty ragu – you’ll shed weight while saving money

THE cost of living crisis has made families across the country tighten their belts. 

But today our brilliant Save Pennies, Lose Pounds plan shows how you can still eat well AND healthily on a tight budget. 

According to studies, this week is the most common for people to fall off their New Year diets.

But in our series, starting today, we will help you get back on track with healthy meals which won’t break the bank.

We’ve teamed up with home cook Nathan Anthony, who became a viral sensation when he set up his blog Bored Of Lunch during lockdown.

He has devised exclusive recipes for us as well as sharing others from his book, Bored Of Lunch: The Healthy Slow Cooker Book, which has just hit the top of the bestseller chart.

The tasty recipes can help you stay under 1,200 calories a day. And they are so simple even a novice chef can make them. While using a slow cooker enables you to save cash.

‘Changed my life’

Nathan, 31, who works for BT in his day job, was inspired to start his recipes in lockdown when people were bulk-buying pasta and tinned food.

He said: “I was in the supermarket and there was an elderly gentleman in the tinned food aisle.

“The shelves were stripped bare and you could tell he was distressed.

“But the fresh fruit and veg aisle was full.

“I thought, ‘Why don’t I start posting recipes like soups, stews and things to help people cook?’.

“I’m not a trained chef but I am hugely passionate about food.

“The cost of living is on everyone’s minds.

“Cooking at home shouldn’t be expensive.

“There is a supermarket own-brand version of most of the ingredients.

“I’ve always been into health and fitness so the calorie aspect for me is also very important.

“I’ve had an awful lot of people message me and say, ‘Your recipes have completely changed my life’.

“Some told me how they have lost weight. One couple shed five stone between them.

“I’m so proud of what it’s turned into and the impact on people’s lives.”

Dishes are based on using a 3.5L slow cooker at 200W. If you don’t have a slow cooker you can use an oven. 

• Bored Of Lunch: The Healthy Slow Cooker Book, by Nathan Anthony, is out now (Ebury Press) £18.99.

SPICED BAKED BEANS WITH TURKEY BACON BITS

(Serves 4) 324 cals per serving

Cost of ingredients: £1.99, cost to cook: 14p

YOU NEED:

• 200g cooked turkey bacon cut into chunks (you could also use cocktail sausages, chorizo or even regular bacon)
• 2 cans of cannellini beans
• 1 can of kidney beans
• 600g passata
• 4 tbsp tomato purée
• 5 tbsp ketchup
• 1 tbsp brown sugar
• 1 tsp chilli flakes
• 1 tsp dried garlic
• Salt and pepper to taste

METHOD: Cook turkey bacon on the pan for 2 minutes. Then add it and all the other ingredients to the slow cooker and cook on high for 2-3 hours, or low overnight (7-8 hours max).

TIP: I’ve made this a few times and it is so versatile, you can have it for breakfast, brunch or even as a side at dinner. If you’re working from home, add a poached egg and some toast for dipping.

RICH BEEF RAGU

(Serves 6) 348 calories per serving.

Cost of ingredients: £14.02, cost to cook: 48p

YOU NEED:

• 900g piece of beef
• 1 tbsp dried rosemary
• 1 tbsp dried basil
• 1 tbsp dried oregano
• 400g tin of chopped tomatoes
• 2 tbsp tomato purée
• 5 garlic cloves, crushed
• 100ml red wine
• 300ml rich beef stock
• 1 carrot, finely chopped
• 1 onion, chopped
• Salt and pepper to taste
• Fresh basil leaves to garnish

METHOD: Heat a non-stick frying pan over a high heat on the hob. Add the beef and sear on all sides until just browned all over.

Place all the remaining ingredients in the slow cooker and stir. Turn the meat in the liquid to coat and season to taste. Cook on high for 7 hours.

Shred the meat with two forks, then garnish with basil leaves. 

Serving with 180g of cooked pasta per person will make this a 584-calorie meal.

TIP: Use a piece of brisket or a roasting joint and the long, slow cooking will make the meat so tender it falls apart. You could also use duck breast in this recipe from my book instead of beef for a rich duck ragu.

Creamy peppercorn chicken

(Serves 3) 341 calories per serving

Cost of ingredients: £6.44, cost to cook: 41p

YOU NEED:

• 3 chicken breasts, thinly sliced
• 1 tbsp black peppercorns
• 1 tsp cracked black pepper
• 1 onion, sliced
• 1 tbsp Worcestershire Sauce
• 1 tsp garlic granules
• 1 heaped tbsp cornflour, mixed to a paste with 1 tbsp water
• 1 tbsp Dijon mustard
• 400ml chicken stock
• 10 mushrooms, quartered
• 1 tbsp low-fat butter
• 1 tsp dried oregano
• 80g low-fat soft cream cheese
• Salt to taste
• Fresh parsley, chopped, to garnish

METHOD: Place all the ingredients, except the soft cheese, in the slow cooker, stir and season to taste. Cook on high for 3 hours or low for 5 hours. Just before serving, stir in the soft cheese and garnish with parsley.

TIP: This recipe from my book works well with just about any carbs, including rice and pasta, but potatoes would be my first choice.

Pear and broccoli soup

(Serves 6) 191 calories per serving

Cost of ingredients: £4.28, cost to cook: 20p

YOU NEED:

• 10 pears, chopped (skin left on)
• 1 onion, chopped
• 1 head of broccoli, chopped
• 4 garlic cloves, chopped
• Handful of fresh coriander
• 1 litre of vegetable stock
• 2 potatoes, chopped (skin left on)
• Salt and pepper, to taste
• Cream and mixed seeds, to garnish

METHOD:  Place all the ingredients in the slow cooker, stir and season to taste.

 Cook on high for 3–4 hours, then blitz the soup with a handheld blender until smooth. Garnish with a drizzle of cream and some crunchy seeds.

TIP: I sometimes top the bowls with croutons made in my air fryer to add some crunch to this recipe from my book.

Slow-cooker caprese fritata

(Makes 2 generous servings) 300 calories per serving

Cost of ingredients: £4.20, cost to cook: 20p

YOU NEED:

• 6 eggs, whisked
• 2 handfuls small mozzarella pearls or grated mozzarella
• 1 tsp dried oregano
• 15 cherry tomatoes, halved
• 1 onion, finely chopped
• Handful fresh basil or basil oil
• Salt and pepper, to taste

METHOD: Add all the ingredients to the slow cooker and cook for 3-4 hours on high or 7 hours on low. 

This dish can also be made in advance or popped on before bed so that it is ready to scoop out in the morning.

Potato and leek soup

(Serves 6) 161 calories per serving

Cost of ingredients: £3.41, cost to cook: 20p

YOU NEED:

• 3 potatoes, chopped (skin on)
• 3 leeks, chopped
• 3 garlic cloves, chopped
• 1 onion, chopped
• 1.2 litres of chicken stock
• 150ml milk
• Salt and pepper, to taste

METHOD: Place all the ingredients in the slow cooker, stir and season to taste.

 Cook on high for 2½–3 hours, then blitz the soup with a handheld blender until smooth.

TIP: This recipe from my bbok makes a great starter at a dinner party and you can get it ready in advance. Normally you would soften the leeks in butter or oil first, but this version reduces the calories.