In the latest in our series aimed at helping cash-strapped Islanders during the ongoing cost-of-living crisis, Eurostore Fox owner Helmet Fuchs offers a selection of low-cost recipes, all of which have been made for a total cost of less than £5
THE Family Meals for a Fiver initiative continues this week with something of a health-focused and European flavour.
Having agreed to take part in the challenge, Helmut Fuchs – who is the co-founder and co-owner of Polish superstore Eurostore Fox in Beresford Street – has put together a low-cost ‘keto-friendly’ diet for readers to try at home.
‘Me and my partner, Katarzyna, have both been doing a low-carb keto diet for about four years now,’ says Czech Republic-born Helmut, who has lived in Jersey for 18 years.
‘Keto diets are getting more and more popular and have been recognised as beneficial, and not just for those involved with sport and athletics. I started the diet in order to lose weight and I had great success and it quickly became a part of my healthy habits. I am not a doctor or a diet expert, but I consider it one of best things I have ever done in terms of my health and wellbeing.
‘I thought it would be interesting to create a low-cost keto-friendly menu for JEP readers using the “£5 or less” criteria.’
As always, all ingredients were bought from the Co-op, although – as Helmut points out – many of the ingredients used in his dishes are also available from Eurostore Fox.
Keto margherita pizza, £4.98
INGREDIENTS
7 eggs (2 boiled and 2 raw), 96p
2 tablespoons of linseed powder (50g) or breadcrumbs, 55p
1 small onion, 16p
100g kale, 75p
1/2 garlic, 23p of 45p garlic
400g natural yoghurt, £1.36
Chives 1/2 pack (60g), 70p
Lard, ghee butter or oil
Salt and pepper
METHOD
Egg cutlets:
1) Finely chop an onion and fry it in butter until it is soft.
2) Grate the boiled eggs, then add the raw eggs, fried onion, chopped chives, salt, and pepper.
3) Form the cutlets (you should get about eight small cutlets from this portion).
4) Coat each cutlet with linseed or breadcrumbs, then fry the cutlets in oil, about four minutes each side.
5) Place them briefly on a plate lined with paper towels to drain off excess fat.
Fried kale:
1) Soak kale leaves in a large bowl of water for about two minutes, and then drain.
2) Heat oil or ghee butter in a large skillet over medium heat; cook and stir garlic until sizzling, about one minute. Add kale to the skillet and place a cover over the top.
3) Cook, stirring occasionally until kale is bright green and slightly tender, approx. 6-7 minutes.
Sauce:
1) Crush the garlic cloves, approx. four.
2) Combine the crushed garlic with the natural yoghurt.
3) Sprinkle with chopped chives.
Crispy egg cutlets with fried kale and garlic yoghurt, £4.71
INGREDIENTS
330g mild cheddar cheese, £2.60
100g mozzarella cheese, £1.19
Approx. two tablespoons of mayo (35g), 12p
4 eggs, 55p
5 leaves of fresh basil, 17p
1/2 a tin of chopped tomatoes, 35p
Herbs, dry basil, oregano
Salt and pepper
METHOD
Pizza crust:
1) To begin you will need shredded mild cheddar cheese.
2) Add two tablespoons of mayo (35g), shredded cheddar cheese, 4 x eggs, basil, oregano, pepper and salt into the bowl.
3) Mix until completely incorporated.
4) Spread the dough evenly on a form with lined baking parchment paper.
5) The dough will need to be baked twice, once for the crust to bake and next for the cheese and sauce. The first time it is baked for 20 minutes (180°C). While it’s baking, this would be a good time to prepare the sauce.
6) Add the sauce (see method below), again spread it evenly, and then add the mozzarella cheese.
7) Bake it for another 10 minutes.
8) Remove it from the oven and wait at least three minutes before serving.
9) Add fresh basil leaves.
Sauce:
1) 100g of chopped tomatoes mix with dry basil in blender – that’s it.
Tomato avocado cream soup with mozzarella, £4.99
INGREDIENTS
3 x tins of chopped tomatoes (400g), £2.07
1 avocado, £1.20
1 mozzarella, £1.35
1/2 garlic, 23p of 45p garlic
4g fresh ginger, 5p
4 leaves for fresh basil, 14p
3 tablespoons of olive oil
300ml of water
Salt and pepper
Red paprika powder and red chilli flakes
METHOD
1) Cook the tomatoes, olive oil, salt, pepper, red paprika powder and chilli flakes for about 10 minutes from the moment of boiling on medium-high power (7 out of 10).
2) Grate fresh garlic and add into the soup.
3) Chop avocado into small cubes.
4) When some of the water evaporates, add chopped avocado, add 3 tablespoons of olive oil and blend it.
5) After blending, check the taste. Cook for about 5 more minutes.
6) Cut the mozzarella into small cubes.
7) Add the mozzarella and fresh basil leaves to the soup just before eating.
WIN £50 worth of shopping from the Co-op
THE Co-op is kindly offering £50 worth of shopping to one lucky JEP reader as a competition prize.
To enter, simply answer the following question:
On which street in St Helier is Eurostore Fox located?
Send your answer to togg@jerseyeveningpost.com, or by post to Co-op Competition, Features Desk, Jersey Evening Post, PO Box 582, St Helier, JE4 8XQ. Closing date for entries is Friday 24 February.
