One pot meals are the perfect way to feed the family and they have the added bonus of being able to help us all save on energy costs. We know that the cost of living is a cause of concern this winter. So we’ve put together some tips and meat selections to help you feed the whole family and save on the energy bills too.

It starts with slow cookers, air fryers and microwaves – all great low-cost, low-carbon cooking options.

Slow Cookers

Slow cookers save energy by cooking food at much lower temperatures than the traditional fan oven, which makes them much cheaper to run. Although they cook food for longer, some slow cookers actually use less energy to run than a conventional light bulb!! If you need any more persuading… Slow cooker meals are easy to prep. Most simply require adding all the ingredients in the pot, turning it on and leaving for a few hours. AND your home smells amazing too.

Air Fryers

Air fryers work by circulating hot air around your food. Not only are air fryers energy-efficient, but they also require less oil when cooking, which makes them a healthier option too. Both air fryers and slow cookers require fewer kilowatts per hour to heat them up as there is a much small space to heat up.

Microwaves

Microwaves really are a quick and cheap way of cooking. When cooking a potato in a traditional oven, it can use up to 10x more energy than using a microwave. Although you can’t cook all foods in a microwave, they can be useful for certain foods such as jacket potatoes, rice and heating up your canned food.

So, you have your cooking methods, but what will you be cooking and will it save you money? There are so many flavourful and cheap cuts of meat that are perfect for slow cooking and one pot meals.

Beef

Brisket

Beef brisket is a great option for slow cookers and one pot meals. It is a cheaper, tougher cut of meat that benefits from being cooked slowly to help break down the tough meat fibres and render the fat. When cooked properly, brisket is incredibly tender and full of flavour.

Shin

Beef shin is another great option for slow cookers and one pot meals. Slow cooking in casseroles and even curries, beef shin is a flavourful and tender cut of meat when cooked slowly.

Beef skirt

Beef skirt is not necessarily best for slow cooking, but it is a cheap cut that can be seared on a high heat for a quick and easy meal.

Pork

Pork shoulder

Pork shoulder is a great, low-cost meat perfect for slow cooking to create a fabulous pulled pork meal. There are so many flavours to explore with this cut of meat and it can be done in the slow cooker to save on that all-important energy cost.

Lamb

Shoulder

Lamb shoulder is a great option for slow cookers and one pot meals. It is a cheaper, tougher cut of meat that benefits from being cooked slowly to help break down the tough meat fibres and render the fat. When cooked properly, lamb shoulder is incredibly tender and full of flavour.

Chicken

Chicken thighs

Chicken thighs are great for slow cooking and casseroles. Unlike chicken breast, they have a higher fat content, which makes them perfect for one pot and slow cooker meals. Perfect for use in casseroles or in recipes such as coq au vin or chicken chasseur.

Whole chicken

The humble chicken is a firm favourite when it comes to Brits. With so many options, the chicken is perfect for one pot family meals.

If you want more advice on picking up the cheapest cuts of meat, just talk to our team at St John’s Market, Scunthorpe or visit our Ashby shop.

The best sources of protein are;
• Meat
• Eggs
• Milk
• Nuts and seeds

Meat is one of the best sources of protein you can eat because it contains all nine essential amino acids that our bodies need but don’t produce naturally – so they must come from outside sources like food. So let’s take a look at the benefits of some of the different types of meat.

Chicken & Turkey
White meat poultry such as chicken and turkey are great sources of protein. They are lean, low in fat, tasty and incredibly versatile. Giving you the opportunity to create tasty and healthy meals whilst getting that all-important protein. As a result of the leaner cuts of white meat, they are among the highest dietary sources of protein – whilst also containing a range of essential nutrients.

Pork
Pork is one of the richest sources of leucine, which makes it a great addition to your diet, particularly if you are into your exercise. Leucine makes up one-third of muscle protein and helps to stimulate repair following exercise. Meats provide branched-chain amino acids (BCAAs; valine, leucine, and isoleucine) which are essential in supporting muscle recovery. You can create exciting meals with a range of pork cuts, from pork loin steaks to slow roast shoulder joints.

Beef and other red meat
Red meat is not only rich in protein but also provides our bodies with iron, zinc and B vitamins. Meat is one of the main sources of B12 in the diet, giving your body vital nutrients. Red meat is a great meat to cook with. Whether it’s a tasty steak served with home-cooked chips and vegetables or a slow cook/braised steak on a cold wintery evening. The possibilities are endless.
As with most things in life, balance is key. You should combine your protein intake with fruit and vegetables, dairy, high fibre foods and fats. The great thing about meat as your protein source is that you can get creative with your meals and include many of the other required food groups.

If you are looking to increase the protein in your diet then speak to us. If you are starting the year by getting into shape, you can ask us for extra lean portions or we can trim the fat from your meat for you.

Visit us in-store or order online to get your protein in the form of top-quality meat.

Chicken tandoor-style

Ingredients

• 3cm piece of ginger
• 3 cloves of garlic
• 140g Natural Yoghurt
• Tbsp olive oil
• 50ml passata
• ½ tsp garam masala
• ½ tsp chilli powder
• ½ tsp smoked paprika
• ½ tsp turmeric  
• 10 chicken thighs/drum sticks/5 chicken breasts

Preparation

1. Mix your sauce ingredients, add the grated ginger, finely chopped garlic, yoghurt, oil, passata and spices and stir.
2. Prepare your chicken, if you are using chicken breast, you can leave whole or cut into strips or chunks. Drumsticks & thighs, can be coated in the marinade, season and then cover and refrigerate for a minimum of 3 hours.  
3. Heat your BBQ, once your BBQ has reached the desired temperature, place your chicken onto the grill. Turning your meat regularly – cooking time will vary according to your choice of chicken. Ensure the meat is cooked through or reaches 74° C. 
4. Serve, with flatbread, pita or wraps and cucumber raita. 

There’s nothing quite like a perfectly cooked steak. The meat is tender and juicy, with a crispy crust that adds the perfect amount of flavor. If you’re looking to prepare the perfect steak at home, you’re in luck. In this blog post, we will share some tips and tricks for cooking steak that will leave your taste buds wanting more. So fire up the grill and let’s get started!

Whether your steak of choice is a sirloin, rump, T-bone or fillet – the trick to a perfectly cooked piece of steak is quick-cooking and constant attention. You have just minutes between a rare and well-done steak, so it’s important to get it right.

Everyone likes their steak cooked differently, here’s an outline of the different categories;

• Blue – The steak will be a dark colour, almost purple and just warm. There will be no resistance and feel spongy.
• Rare – The steak will be a dark red colour with some red juices. There will be slight resistance and feel soft and spongy.
• Medium-rare – The steak will be a pink colour with a little juice. The meat will be slightly spring and will feel soft and spongy.
• Medium – The steak will be a pale pink colour in the middle and there will be very little juice. The meat will feel firm and springy.
• Well-done  – The steak will have a slight trace of pink colour but will not be dry. The meat will feel spongy, soft and slightly springy.

Cooking your Steak

Step 1 – Remove your steak from the fridge and allow it to get to room temperature

Step 2 – Season your steak with salt and pepper and any other seasoning you desire

Step 3 – Heat the non-stick frying pan, until hot – but not smoking. Then add your oil (the best oils to use are flavourless oils such as sunflower, vegetable or groundnut) and allow to warm

Step 4 – Add your steak, once searing, you can add butter to the pan for extra flavour. At this point, you can add garlic or herbs if you want more flavour

Step 5 – Sear the steak until a caramelised brown crust appears. For the best results turn every minute

Step 6 – Remove the steak from the pan and rest on a board or warm plate for around 5 minutes

Step 7 – Serve your delicious steak however you wish, don’t forget to pour over the resting juices

How do you know when your steak is cooked?

You can use your fingers or a meat thermometer to tell when steak is cooked. Follow the guide above as to how your meat should feel when cooked. Or insert a thermometer and use the following guide;

• Blue: 54°C
• Rare: 57°C
• Medium rare: 63°C
• Medium: 71°C
• Well done: 75°C

The cooking time will vary depending on the size, weight and thickness of your steak, so bear this in mind when cooking. Cooking times vary from around 1 minute on each side to 4-5 minutes for a well done steak.

Now that you know how to cook your steak, visit us at Taylor’s or order your steak online.