Lesser known beef cuts like flat iron (shoulder) and pope's eye (rear) obtainable from local butchers are just as tender fried as the more popular and more expensive sirloin and ribeye. Shin cuts make a fantastic slow cooked stew (4hrs, 180c, 160 fan with simple vegetables like carrot, onion and potatoes).
For a cheaper version of minced dishes like shepherd's pie, substitute half the mince for red lentils which bulks up the meal and makes it a cheaper, tastier and healthier alternative.
Salmon is packed full of healthy EFA (essential fatty acids - omega 3, essential for a healthy heart and brain). Salmon cuts can be expensive but cheaper salmon trimmings are just as nutritious. An easily prepared meal is salmon frittata with potato wedges, serves 4:
Cut 4 sweet potatoes into wedges, place in an oiled baking dish, 200 c, 180fan for 45 mins.
Brush a frying pan with oil, add thinly sliced broccoli florets (1 brocolli), 2 sliced garlic cloves, cook 3 minutes. Whisk 6 eggs, add salt/pepper/1tsp cayenne pepper. Pour into frypan along with salmon trimmings, cook 2 minutes then place in the oven for the last 10 minutes with the wedges cooking.
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