1. Budget-Friendly Veggie-Packed Pasta Sauce

Pasta is a family favourite, and making a homemade sauce in bulk ensures a nutritious and cost-effective meal that can be frozen for later. This sauce is packed with hidden vegetables, making it a great way to get kids to eat more greens without them noticing.

Ingredients:

• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 carrots, grated
• 1 courgette, grated
• 1 tin (400g) chopped tomatoes
• 1 tbsp tomato puree
• 1 tsp dried oregano or mixed herbs
• Salt and pepper, to taste
• 200ml vegetable stock

Method:

1. Heat the olive oil in a pan and saute the onion and garlic until soft.
2. Add the grated carrots and courgette, cooking for a further 5 minutes.
3. Stir in the chopped tomatoes, tomato puree, herbs, salt, and pepper.
4. Add the vegetable stock and simmer for 15–20 minutes until the vegetables are soft.
5. Blend the sauce using a hand blender for a smooth consistency (optional).
6. Allow to cool before portioning into freezer-safe containers.

Freezing and Reheating Tips:

• Freeze in individual portions in small airtight containers or freezer bags.
• Defrost overnight in the fridge or heat from frozen in a saucepan over low heat.
• Serve with pasta, rice, or as a dip for breadsticks.

Tip: Add cooked minced beef, lentils, or shredded chicken to turn this into a heartier meal.

2. Homemade Freezer-Friendly Fishcakes

Fishcakes are a tasty, nutritious, and affordable meal that can be made in advance and stored in the freezer. They’re great for fussy eaters and can be served with mashed potatoes, salad, or steamed veggies.

Ingredients:

• 300g potatoes, peeled and chopped
• 1 tin (160g) tuna or salmon, drained
• 1 small carrot, grated
• 1 spring onion, finely chopped
• 1 egg, beaten
• 50g breadcrumbs (plus extra for coating)
• 1 tsp lemon juice
• Salt and pepper, to taste
• 1 tbsp vegetable oil (for frying)

Method:

1. Boil the potatoes until soft, then mash and allow to cool slightly.
2. Mix in the tuna or salmon, grated carrot, spring onion, egg, breadcrumbs, lemon juice, salt, and pepper.
3. Shape the mixture into small patties and coat in extra breadcrumbs.
4. Place the fishcakes on a tray and freeze for 1 hour until firm, then transfer to a freezer bag.

Freezing and Reheating Tips:

• To cook from frozen, bake at 180°C (160°C fan) for 20 minutes or fry in a little oil until golden.
• Serve with homemade wedges, peas, or a simple yoghurt dip.

Tip: If you don’t have fresh potatoes, use instant mashed potatoes to save time.

3. Cheesy Veggie Egg Muffins – A Quick and Healthy Snack

Egg muffins are a great way to use up leftover veggies and make a protein-rich breakfast or snack that kids will love. They’re easy to prepare, freeze well, and can be reheated in minutes.

Ingredients:

• 4 eggs
• 50ml milk
• 1 small red pepper, finely chopped
• 1 small courgette, grated
• 50g grated cheese (cheddar or mozzarella)
• 1 tsp dried oregano
• Salt and pepper, to taste
• Oil for greasing

Method:

1. Preheat the oven to 180°C (160°C fan) and grease a muffin tin.
2. In a bowl, whisk the eggs and milk together.
3. Add the chopped vegetables, grated cheese, oregano, salt, and pepper.
4. Pour the mixture into the greased muffin tin, filling each section about three-quarters full.
5. Bake for 15–18 minutes until set and slightly golden.
6. Allow to cool before removing from the tin and transferring to a freezer-safe container.

Freezing and Reheating Tips:

• Freeze in a single layer on a tray before transferring to a freezer bag.
• Reheat in the microwave for 30 seconds or in the oven at 160°C for 5 minutes.
• Serve as a snack, with toast, or alongside a side salad.

Tip: Swap the vegetables for whatever you have in the fridge—mushrooms, sweetcorn, or spinach all work well.

Summary and Key Takeaways

• Veggie-packed pasta sauce is a simple and nutritious meal that can be served in multiple ways.
• Homemade fishcakes are an affordable and healthy alternative to shop-bought options.
• Egg muffins provide a quick and protein-rich snack that’s easy to freeze and reheat.
• Batch-cooking and freezing meals saves time and money, making meal prep easier for carers.

By preparing and freezing these budget-friendly meals, carers can ensure they always have a nutritious meal ready for their children without spending extra money on shop-bought alternatives. A little planning goes a long way in making mealtimes stress-free and affordable. For more money-saving meal ideas, visit CarersCardUK.