Every 90 seconds someone is admitted to a UK hospital with a head injury. Here is a special chance to come and see inside Headway Surrey, you never know when you might need our services.
Headway Surrey covers the whole of the county and offer face to face services, and online sessions.
Come and have a look around, we will have a display of some of our work and activities, some art and some of the tools that we use to help people to rebuild their cognition and executive skills, meet the Hospital Link Workers who visit surrounding hospitals to support those admitted with a brain injury and their families, meet the Joint CEOs, Rehab Coordinators and Assistants and Trustees, find out just what we do at Headway Surrey and if we can help you, or alternatively if you can help us.
We are holding the Open Day for anyone who might have an interest in our local Surrey wide charity, and an interest in brain injury, whether a brain injured person, a family member, medical or care professional, potential volunteer, potential Trustee or Chair, or potential local company looking for a worthwhile local charity to support.
Headway Surrey Joint CEO, Sonja Freebody, says: “We are delighted to open our doors for people to just pop in. We want to help as many as people as possible, so please come and have a look around. You might be a professional who wants to know more, you may be a person with a brain injury, or perhaps you are looking after someone. You might be looking for a local volunteering opportunity. Come and find out.”
The Open Day is on Friday 13th October from 10am-4pm at the Headway Centre, Headway House, 21 North Road, Guildford, GU2 9PU.
No booking required, just turn up. Free entry. We have five spaces directly outside the office and there is free on road parking along North Road, Stoughton Road and Cardwell’s Keep. Refreshments will be available (tea, coffee, cake and biscuits). Donations welcome.
There will be raffle tickets on sale to raise much needed funds and Christmas cards and a small selection of gifts (early Christmas shopping). We have some great prizes and vouchers coming in. If you can’t attend but would like to purchase some raffle tickets, please go to Open Day | Headway Surrey.
What causes a brain injury?
Well, it can be from stroke, road traffic incident, sports accident, trip, fall, assault, combat, domestic violence, hypoxia (lack of oxygen), aneurysm (bleed on the brain), brain tumour, encephalitis, meningitis, carbon monoxide poisoning and many other things.
Headway Surrey has a wide range of services that can be accessed at different times of people’s recovery journey. Such as: 1:1 support, group sessions, counselling sessions, helpline, drop-in sessions, coffee mornings, social sessions, art, creative writing, boccia, young people’s group, walking and talking group with speech and language therapist students, online professional lunch and learn sessions, 6-week online courses for those with a brain injury and a separate one for family members, we can help survivors obtain a Brain Injury ID card.
If you can’t make the date, then please do contact us at anytime and arrange an appointment to look around. More details at Home | Headway Surrey and enquiries can be made to [email protected] 01483 454433
Organ Donation Week runs from September 18th to 24th and Frimley Park and Wexham Park hospitals will be lit up pink, the colour of the donation card
This year (April 2022/ March 2023) 39 organs were donated at Frimley and Wexham Park Hospitals, irreversibly changing 39 lives.
This is a fantastic result for Frimley Health, however, more than 50 per cent of the population still have not registered their decision about donating an organ. To put this into context, although there were 3,029 transplants last year nationally, there are still over 7,000 people on the transplant list. Of those who are waiting, 782 are in the South-East region, of which Frimley Health is a part, so there is still a long way to go.
With Organ Donation Week just around the corner, 18th-24th September, it’s vital we raise awareness of this important issue in the hope that more people will register their decision at NHS Organ Donation and make their wishes known to their loved ones so that even more people can be saved.
To highlight this issue and help start conversations, we’ll be going pink!
Throughout Organ Donation Week, we will be lighting up our acute hospitals – Frimley Park and Wexham Park in pink – the colour of the Organ Donation card.
Talking organ donation with Frimley Health specialist nurse
To explain the process of organ donation, we spoke to Brooke Timms, specialist nurse organ donation, who has been based at Frimley Park Hospital for the past 18 months.
Brooke, who has been a nurse for the last seven years has worked in various intensive care units ever since she graduated from the University of Greenwich. Her passion is helping those who are most in need on their road to recovery.
Why organ donation?
I have always worked in intensive care where organ donation is a part of all end-of- life care considerations. Working in intensive care during the Covid-19 pandemic was incredibly challenging and unfortunately many patients did not survive their admission. After the pandemic I wanted a change of direction. I have always been passionate about advocating for patients and their end of life wishes, and so becoming a specialist nurse in organ donation seemed the right path for me.
Working as part of the organ donation team is a privilege. It’s also rewarding as more than 50,000 lives have been saved through organ donation and transplantation in the UK.
Can you explain the process of organ donation?
The journey of organ donation involves many people and several different organisations – though the patient and their family and friends are always front and centre.
When a patient is referred to the service as part of their end-of-life care planning, usually by the intensive care unit, our first responsibility is to access the organ donor register (ODR) to ascertain whether the patient has registered an organ donation decision in their lifetime. This is essential as we need to be aware of their wishes prior to continuing our assessment. We then work to assess the patient’s organ donor potential. If they are in a position to be able to help others through organ donation, we will have a discussion with the patient’s designated next of kin, family and friends to ascertain their end of life wishes.
As a specialist nurse my role is to support those involved and to ensure the process is as safe as possible for everyone. We collect important clinical information and once this is complete, begin to look for potential organ recipients.
Once suitable recipients are found, specialist transplant retrieval teams come to the hospital to perform the organ donation operation. Once organs are retrieved, they are transported to the recipient hospitals to be transplanted – to give the precious gift of life. Wherever possible, we contact families to let them know how their loved one’s organs have been used to save lives, something we know gives them great comfort at a difficult time.
What myths would you like to debunk?
When speaking with families they often feel their loved ones would be unable to donate their organs due to certain medical conditions or age. This is untrue. While there are some conditions that mean organ donation cannot happen, in the majority of cases tissue donation, such as corneal (eye) donation can still go ahead – giving someone the life changing gift of sight.
What would you like to highlight about organ donation?
There is a profound disparity between ethnic groups, organ donation and transplantation. As of 2021/22, people of Asian heritage accounted for 3% of deceased organ donors but made up 18% of those on the transplant waiting list. Similarly, those of black heritage represented 2% of deceased organ donors but made up 10% of the transplant waiting list.
Organs are more likely to be matched to someone of the same ethnic background and therefore it’s vital that we’re reaching out to all communities. In 2022/23 the consent rate for those of black and Asian heritage was at 40% compared to the consent rate for white donors which was 71%.
Changes since Max & Kiera’s law?
In 2019 the Government initiated the opt-out law change, meaning that everyone in England was considered to have no objections to becoming an organ donor if they had not registered an organ donation decision. Also known as Max & Kiera’s Law after Kiera who courageously donated her heart to save a young boy named Max.
Since the law change, we’ve found that people are talking more about organ donation and their end of life wishes which is great, but we need them to continue to do so. Although many are aware of the law change, it is still paramount that people register an organ donation decision. This is simple and easy to do, you can register online at: www.organdonation.nhs.uk, by calling 0300 123 23 23, picking up a leaflet or by registering on your driving license or at your GP.
Hardest and most rewarding parts of the job?
The hardest part of this role is that I see a lot of people experiencing the worst times of their lives, losing their loved ones, however it is a privilege to be able to support them. The most rewarding aspect of this job is being an advocate for the patient/donor and their families to ensure that their precious end-of-life wishes are met.
A Mental Health & Wellbeing Conference for anyone who works with children and young people in Berkshire West and beyond
Hosted by Mind in Berkshire, this mental health and wellbeing conference is for anyone who works with children and young people in statutory bodies, the education sector, voluntary sector organisations, and individuals in Berkshire West and beyond.
Young people play a key role planning and delivering the conference, identifying subjects they would like covered, and questioning and discussing with speakers the mental health challenges they face, and the support they feel young people need.
Speakers at this year’s conference include Dr Luke Beardon, autism expert and author of multiple books about autism, and Dr Dimitri Gavriloff who specialises in behavioural sleep medicine.
Hot off the press, the findings of the Oxwell Student Survey, completed by 43,000 young people in schools across the country, will be shared by Professor Mina Fazel. She will be joined by young people to discuss some of the issues raised by the survey, and by Sarah Emery, CEO of Berkshire Youth, who will share conclusions drawn from their 2023 survey of young people across the country.
Workshops will be delivered by a variety of organisations including Citizens Advice, Samaritans, Soulscape, No 5, Reading FC Community Trust, Safe and Sport in Mind, Brighter Futures for Children and NHS Berkshire Healthcare Children, Young People and Families Service Jess Willsher, CEO of Oxfordshire Mind said: “Post pandemic and in the midst of a cost-of-living crisis, an increasing number of children and young people are having to cope with mental health challenges.* At a time when it’s more important than ever to understand mental health and wellbeing support from a young person’s perspective, we’re delighted to be hosting our second Youth in Mind Berkshire conference. It’s an opportunity for all of us who work with children and young people to come together, learn from experts and each other, and find ways of working creatively together to provide the best support we can.”
Alongside speakers, presentations and workshops there are exhibition stands and a wellbeing area.
Tickets are now on sale for the second Youth in Mind Berkshire conference which takes place on Thursday 27th June at the Palmer Building, University of Reading.
Jack Wagstaff, Place Leader and Chief Officer for North West Surrey Health and Care Alliance shares how they are working together for better health, care and wellbeing for the benefit of the community
North West Surrey Health and Care Alliance recently held our first large-scale Community Day at the RHS Garden Wisley. The incredible setting intentionally set the tone for the type of environments we need around us to nurture our health and wellbeing.
More than 200 people living, working, running businesses, supporting vulnerable people and raising families in our communities joined us.
This was an opportunity to showcase everything from local recruitment opportunities to the progress we’re making joining up the delivery of health, care and wider wellbeing services. That included hearing about people like, Avis who has regained her confidence after a series of falls following support from our Urgent Community Response Team who helped her to remain independent in her own home. Watch Avis tell her story.
We also shared our work with borough councils, without whom it wouldn’t be possible to offer initiatives like our Step Down Service. This is supported accommodation for people who are medically fit but need additional help on discharge from hospital. For local residents Wendy and Darren this made all the difference. Hear more about Helen’s work.
As well sharing our progress, it was a chance for local people to tell us what it feels like to be on the receiving end of our work. The energy and positive feedback on the day was hugely motivating but what really struck me was just how active our residents want to be in improving their own health and wellbeing. Empowering people to take agency in this is the foundation of our work to develop neighbourhood teams. This follows recommendations from The Fuller Stocktake and our Critical 5 priorities, and means introducing multi-disciplinary teams to serve the needs of a defined footprint – with easy access to preventative support and tailored care when it’s needed.
Listening to the experiences of people from our communities and understanding their ideas for what a healthy and happy neighbourhood looks like opened up a different kind of dialogue about how we can influence the wider determinants of health. Considering transport and access, digital inequality, making it easier to navigate different services and liberating our community assets so they can take forward their own wellbeing initiatives, is all part of growing the neighbourhoods our residents want.
This is just the beginning of our work involve people in our communities, the voluntary and charity sector to build cohesive services and cultivate environments where our residents can thrive. Take a look at the highlights from the day in this short film. And if you’re interested in how we’ll be using the outputs of our discussions – keep an eye on our website or drop us a line.
• 1 large carrot, coarsely grated • ¼ white or red cabbage, finely shredded • 3 spring onions, sliced • 1 green chilli, finely chopped • 3 tbsp roughly chopped flat-leaf parsley • 2 tbsp chopped coriander • 2 tbsp pumpkin seeds, toasted • 2 tsp poppy seeds • 50g pecan nuts, toasted and roughly chopped • 2 tbsp vegan mayonnaise, crème fraîche or yogurt • Juice of half a lemon
Both the potato cakes and coleslaw can be prepared in advance, chilled and then the cakes coated and fried just before serving. Serve with chilli sauce and salad leaves or baby leaf spinach.
Cook the unpeeled potatoes in boiling salted water until just tender when tested with a knife. Drain and leave to cool slightly. In another pan, cook the lentils for about 20 minutes until tender, drain and leave to cool.
Meanwhile, tip the onion and leek into a frying pan with the olive oil and cook over a medium heat, stirring frequently, for about 10 minutes until tender and starting to brown. Add the garlic, caraway seeds and paprika and cook for another minute. Tip into a large bowl with the lentils and parsley. Coarsely grate the potatoes into the bowl, season well and, using clean hands, mix. Shape into eight patties, cover and chill for 20 minutes. They can be prepared in advance up to this point.
Combine carrot, cabbage, spring onions and chilli in a bowl and add the herbs, seeds and nuts. Half an hour before serving, add the mayo and lemon juice, season and mix.
When you are ready to cook, tip the flour onto a plate, pour the milk into a shallow bowl and spread the breadcrumbs on a tray. Dip the cakes first in flour, then milk and finally breadcrumbs. Heat the sunflower oil in a frying pan over a medium heat and fry the cakes, in batches, until crisp and golden brown on both sides and hot all the way through. Remove and keep warm while you cook the remaining potato cakes. Serve with the coleslaw and a drizzle of red or green sriracha sauce, if liked.
Mushroom broth with buckwheat soba
Prep: 5 minutes | Cooking: 60 minutes | Serves: Four
Ingredients:
Broth
• 150g oyster mushrooms, roughly torn in half • 130g shiitake mushrooms, roughly torn in half • 2 tsp sunflower oil • 10g dried shiitake mushrooms • 2 spring onions, trimmed and halved • 1 garlic clove, sliced • 3cm piece fresh ginger, peeled and sliced • 2 star anise • ½ tsp coriander seeds
Soba
• 200g buckwheat soba noodles • 6 shiitake mushrooms, trimmed and sliced • 1 tbsp soy sauce or tamari, to taste • 1 tsp mirin or rice vinegar, to taste • 3 baby pak choi, halved or quartered • Salt and freshly ground black pepper
To serve
• 2 spring onions, trimmed and finely shredded • Shichimi togarashi or toasted sesame seeds
This light broth has plenty of satisfying umami notes. Mushrooms are roasted then simmered with aromatics to create a rich stock. Prepare this broth ahead to allow for the flavours to shine through.
Method:
Preheat the oven to 160°C fan/180°C/gas mark 4.
First make the broth. Toss the torn oyster and shiitake mushrooms in the sunflower oil and season. Tip on to a large baking tray in a single layer and roast for about 30 minutes, turning halfway through until browned and starting to crisp at the edges.
Scoop the mushrooms into a large saucepan and add the rest of the broth ingredients. Add 750ml water and bring slowly to the boil. Reduce the heat to a simmer and cook over a low heat for about 30 minutes to extract all the flavour from the mushrooms and aromatics. Remove from the heat and leave to cool to room temperature or chill until ready to serve.
Cook the buckwheat noodles according to the packet instructions. Drain and divide between four bowls. While the noodles are cooking, strain the cooled broth through a sieve into a clean pan, pressing down on the mushrooms to extract as much flavour as possible. Bring the stock to a simmer, add the sliced shiitake mushrooms and cook for two or three minutes until tender. Taste the broth and add soy sauce and mirin to taste. Add the pak choi to the broth, and cook for a further minute until tender.
Ladle the broth over the buckwheat noodles, dividing the mushrooms and pak choi evenly between the bowls, and scatter with spring onions and shichimi togarashi or sesame seeds to serve.
“Pets just make us feel happier” – the simple reason why many elderly people benefit from the companionship of an animal
We are a nation of pet lovers and for many this doesn’t change just because you have to enter a care home – man’s best friend can become even more important at this time of life.
Ill health, loneliness, depression and anxiety-related issues can all make later life harder but pets can help ease the elderly through and studies have shown that interacting with a dog, cat, rabbit, ducklings and even fish can kindle memories about past experiences and provide an opportunity to talk.
One charity which knows a thing or two about the benefits our furry and feathered friends can bring is Oxfordshire-based Pets As Therapy who say a PAT pet can improve a person’s mental health and overall wellbeing, adding that there’s often an increased connection with carers and family too, and those living with dementia can feel energised and elated, “It comes down to a very simple truth: pets just make us feel happier”.
The charity was founded in 1983 by dog owner and volunteer Lesley Scott-Ordish and as it enters its 40th year, its vision remains unchanged to ensure everyone has access to the companionship of a pet regardless of their circumstances. In addition to its work in care homes, Pets As Therapy also extends the services to schools, hospitals and prisons.
More than 4,000 volunteers go out and about with their animal friends extending the paw or claw of friendship to day care centres, residential homes and hospices as well as the other facilities. Pets As Therapy volunteers are pet owners who give up their time to help, if you would like to help find out more and apply at petsastherapy.org/information/for-volunteers
One such home company which has benefited from the love and attention of a PAT dog is Brendoncare which has homes in and around Alton and Winchester in Hampshire and at Froxfield near Marlborough.
Staff and residents there have seen first hand the positive effects of the joy and companionship that animals can bring.
Rebecca Spicer, Volunteer and Activity Manager at Brendoncare, said: “Wellbeing is so much more than the word games and outings. Bringing animals to show our residents adds an element of home: a visiting PAT dog, social farm experience or even a pet animal for the home adds to this.
“Animals bring love and comfort to our residents, and for them the nurturing feeling of caring or parenting something is familiar. In practice all residents have a natural instinct to stroke a dog, hold a chick or pet a horse. It’s those integrated moments that are engrained in our memories that give us that warm fuzzy ‘good’ feeling in our tummy.”
Animals offer unconditional love and companionship. Sometimes, they provide a level of companionship that people can’t and many find interacting with pets such as simply stroking their fur to watching their antics can have a very calming and reassuring benefit.
Animal visits to care homes can bring back fond memories for residents, with many remembering previous pets or happy times with friends and family when they come face to face with visiting animals.
Brendoncare Alton recall a recent visit by a range of farm animals which for one resident was a special afternoon as he reminisced about the pig farm he used to run and remembered precious memories for him and his family – whilst stroking a pig!
Animals give residents a break in routine and something they can look forward to. But that’s not all – research suggests that animals and their calming nature and affection can offer health benefits such as lowering people’s blood pressure and heart rate, increasing levels of oxytocin (the stress-reducing hormone) and decreasing the production of the stress hormone cortisol.
Brendoncare say that while they love seeing their residents’ excitement when they get to hold a duckling or stroke a donkey, their lovely smiles aren’t the only benefit of petting these animals. Stroking an animal’s fur/feathers, hearing their unique sounds, holding them in their lap, feeding them and grooming them are all interactions which provide great sensory stimulation for residents and are particularly beneficial for people with dementia.
Brendoncare Park Road in Winchester helped welcome some baby ducklings into the world and alongside the familiar caring and nurturing aspects that bring back familiar feelings, cuddling and petting the ducks also provided sensory stimulation.
In addition to the work of charities such as Pets As Therapy in care homes, many residential homes welcome residents to bring their much-loved pets with them with they move in recognising the benefits to older people – improving mental wellbeing, decreased dementia rates, a sense of purpose and fun.
View the interactive care map
More care related articles
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A day in the life… – Nurse turned care home manager Susie Green shares her memories of life as a care home manager in A Most PreciousGift
Planning for the future – Get your financial affairs in order with a Will or Lasting Power of Attorney
M&S have just launched their biggest ever breakfast range from its own label for the first time, offering a range of tasty new cereals, granolas, porridge, breakfast toppers and breakfast pots to brighten your morning
Start the day right with an Eat Well breakfast from M&S Food – our clever product developers have created lots of new tasty cereals and breakfast toppers – complete with the health benefits you’d expect from Eat Well – for all the family.
Some have even been given the professional footballer seal of approval thanks to Eat Well’s partnership with the home nation football associations. Midfielders Mason Mount and Jordan Henderson and defender Eric Dier have all picked their choice for breakfast.
Mason Mount’s choice
Jordan Henderson’s choice
Eric Dier’s choice
Not only do we have some brand new cereal-ously tasty Eat Well options but we also have porridge, granolas and a new breakfast pot.
Our breakfast boffins have also added more Made Without options, alongside Vegetarian and Vegan options to cater for special dietary requirements – so no matter who you are we have a breakfast FOR YOU.
Sarah Jane Large, Product Developer, M&S Food, said:“At M&S we are constantly listening to our customers on what food and new products they would like to see across our Foodhalls. We know that most people have the same breakfast every day and think that’s a travesty! So, we wanted to inspire them to try something new this New Year and while we were at it completely overhauled our entire range to make it healthier and EVEN tastier.
“In particular our new gut health products taps into 48%* of Brits who are interested in breakfast items that support digestion and gut health – so we have introduced some great options for them. Our new Eat Well Plant Kitchen High Protein Vegan Choco Crunch and Made Without Wheat Triple Chocolate Crunch also mirrors the trend that although people are looking to be healthier, they just can’t beat that sweet chocolate fix – just mix them with your favourite milk or alternative for a breakfast that feels like you should only have on special occasions!”
It’s not just chocolate and gut health that are trending at breakfast. Taking inspiration from our American friends across the pond, dessert flavours in the morning, yes in the MORNING, are also on the rise. And as the home of the food hybrid we HAD to get involved – so have introduced Eat Well Pecan Pie Flavour Porridge and Made Without Wheat Maple Syrup Flavour Porridge to our breakfast line up. And hey, who says you can only have it at breakfast anyway!
Wholesome food and a warm welcome await at Squire’s this January and there’s a comforting 15% off the bill
Healthy eating habits are often front of mind when looking to start the new year, with vegan and vegetarian preferences a considered choice, as well as wholesome, thoughtful eating options.
Squire’s Garden Centres has a great range of delicious, flavoursome food and healthy meal choices available to start the new year off – and all with a welcoming 15% discount off total food and drink* bills (promotion does not apply to alcoholic drinks) – from 1st-31st January* across all centres.
A visit to a Squire’s Café Bar makes the perfect spot this January to keep warm, meet up with friends, and enjoy saving money too.
Now is the time to try different flavours in the comfort of Squire’s Café Bars with a great range of dishes including Light Bite options of Mushroom & Sage Soup and Parsnip or Apple & Thyme Soup – served with sliced sourdough, Jacket Potato with Cheesy Beans as well as the delicious Smashed Avocado & Red Onion Sandwich.
More filling options available are the plant-based ‘Moving Mountain’ Burger in a vegan brioche bun with chargrilled tomato chutney, the delicious Butternut Squash, Cranberry & Red Onion Tagine – roasted butternut squash and red onion wedges in a sweetly spiced tagine style sauce served with basmati rice and garlic flatbread and Cauliflower & Spinach Balti Pie. Alternatively, and for a satisfying taste of tradition, try Squire’s Hand-Battered Fish & Chips – MSC certified cod with petit pois and fresh tartare sauce. Menus vary by centre.
Lelita Baldock is a web-developer by day, fiction author by night. Part-time nutritionist, full-time foodie. She says: “I love food. But I am also very busy. So for me, healthy, satisfying meals that are quick and easy to prepare, that also come in on a tight budget are essential” Follow her tips & recipes here
It’s the new year, a time of renewal, resolutions and looking forward to the future. And if you are anything like me, a time to focus on healthy choices. The festive season is delightful, but it can often come with over-indulgence. And that’s all part of the fun. But by January our bodies can be crying out for simpler, more nourishing meals.
Luckily for us in the UK, January is also a time of hearty, healthy seasonal produce: think root vegetables and leafy greens. Perfect food to nourish our bodies and come in on a budget too.
The cost of living has been rising, and many of us are feeling the pinch. So it is natural that we are looking for savings everywhere, including on our grocery bill.
But budget doesn’t mean meals can’t be delicious too!
To help us all incorporate healthy, nourishing meals into our routine, while also being budget conscious, I have put together a series of tips and recipes to guide your choices. And have fun with food!
Let’s start with the basics of nutrition. We all know we want to be eating a minimum of 5 servings of fruit and vegetables a day. This baseline ensures our intake of fibre, vitamins and minerals. Also fruits and vegetables are some of the most nutrient dense foods on the planet. Low in calories, high in nutrition. The perfect bang for your buck!
So, the first focus is to increase your intake of fruits and vegetables. Add berries or chopped fruit to breakfast cereals or toast. Add spinach or kale to smoothies. Include vegetables with lunch and dinner.
And my biggest tip? Include a serve of beans/pulses everyday. Beans are a nutrition powerhouse. Packed with fibre and plant-based protein, they are filling and great for digestion. Including them is easy. Spread hummus on wraps or sandwiches, add lentils to soups and stews, mix white beans into salads.
Aim for 30 different plants a week. Time and time again, research is showing the importance of fibre and consuming a variety or different plants. The fibre and variety supports the development of a healthy microbiome. Don’t get hung up though, 30 is just a positive goal.
Other tips to round out your nutrition basics are:
Enjoy dairy twice a day. Top porridge with yogurt, snack on a slice of cheese, add milk to coffee and tea. If you are plant-based or doing veganuary, swap your animal products for plant alternatives, just be sure to choose calcium fortified options (see more veganuary tips below). Base each meal on whole grains or starches. Grains and starches are rich sources of soluble fibre, that type of fibre that adds bulk to our stool and helps waste move smoothly through our digestive tract. Full of nutrition and filling, these foods should form the base of each meal. Snack on fruit, dairy or nuts. An easy way to reach your five a day. Keep red meat to a maximum of two serves per week. Red meat is a great source of iron and protein, but we don’t need huge quantities. Enjoy up to twice a week. Enjoy fish. Fish is a lean, healthy protein that also boosts our intake of healthy omega 3 fats. Aim for two serves per week.
So how do we keep to a budget?
With the rising cost of living many of us are looking to save where we can. And our food budget is a great place to look for bargains.
Healthy eating does not have to be expensive. Here are some tips to fill your plate with nourishing food at a low price.
Buy in season Use what you have: stew, soup, roast veggies – don’t let anything go to waste, it can all be made into a meal Use fresh first so thing’s don’t go off Add bulk: cabbage, kale, spinach will add nutrition and satiety to meals for low cost Halve meat and add beans/ pulses to make it go further Cook in bulk Buy in bulk. Purchase large bags of staples like rice/pasta/potatoes. If you have time to prep them, choose dried beans/ pulses and soak, rinse and cook. With meat/poultry/fish buy large amounts when on special and portion and freeze Focus on starches. Cheap and filling Use herbs and spices for flavour, rather than buying packaged food Buy the fruit that is on sale. If apples are 6 for £1, buy apples, if oranges are on special, buy oranges Purchase essentials then add extras according to budget: fresh herbs, out of season veg (eg salad items for sandwiches/ wraps)
So what’s in season in January?
Think hearty roots and filling greens: Potato Swede Parsnip Carrot Beetroot (can cook and eat leaves too!) Cabbage Kale Onion Leek
Another budget tip is to include frozen fruits and vegetables. Frozen is great. Produce is snap-frozen as soon as possible after picking, which ensures that the nutrients are kept. You can buy frozen food at a lower cost and in bulk to save money. Great for fruit and meal bulking veggies.
Putting it all together
As an example, I have created a 2 week meal plan that will provide all your nutritional needs, with all meals coming in at under 30p per serve (most even less).
This menu is what I call a ‘base shop’. It is a plant-based menu that will cover all your nutritional needs, for around 30 pounds.
Potatoes x6 Carrots x4 Parsnip Swede Pumpkin Cabbage Onion Leek x2 Avocado (if you enjoy them, buy the large bags much better value) Apples x3 Pears x3 Frozen mixed berries Frozen peas Frozen ratatouille mix Frozen spinach Peanut butter Bread mix Canned tomatoes x2 Canned chickpeas x2 Canned cannellini beans x2 Canned red kidney Canned lentils Basmati rice Porridge oats Pasta Almond milk (traditional milk is fine, this is just personal preference)
You can take this base menu and then add meat and dairy as per your taste, preference and budget. To keep the cost of these additional lower, go for bulk:
Dairy
Buy litre tubs of yogurt for breakfast topping and snacks Choose large cheese blocks for sandwiches and grated on meals
Meat/ fish/ poultry
Halve your meat portion and mix with beans/pulses to make it go further Look for bargains, choose cheaper options such as: beef chunk, chicken drumsticks, fish pie mix
All meals are quick and easy to make, simply peal, wash and chop the produce, put it in a pot, cover with water and cook. All can be cooked in a slow cooker or on a stove top. You can sauté or fry the onion first if desired. But I am a lazy cook, so I just put it all into a pot and cook!
All herbs are optional. Fresh or dried is fine. Add according to preference and availability
Breakfasts:
Oats, berries, linseed Toast peanut butter apple slices
Lunches:
Leftovers Sandwich topped with bean spread and lettuce/ grated carrot/ spinach/ tomato/ cucumber Soup – I have chosen pumpkin, leek and white bean soup
Dinners:
Pumpkin, pea, spinach, thyme risotto White bean, carrot, onion (sage optional) stew over baked spud Slow-cooker root stew (beef optional) Ratatouille and lentil pasta Shepards pie with lentils carrots, peas, onion (mince optional) Cabbage and red lentil dahl over rice (fish optional) Chickpea, spinach, tomato stew over rice or pasta (chicken optional)
Other budget meal ideas:
Muesli and milk/ yogurt Corn and potato chowder with peppers Goan fish curry Fish pie Beef stew Pea and ham soup Tuna and corn in baked spud Baked beans on toast with cheese Potato and spinach pie Sardines on toast with spinach and tomato slices Chicken drumsticks with rice and steamed veggies (great in air-fryer) Red lentil, chickpea, can tomatoes, onion, pepper and chipotle Red lentil, grated carrot, onion, gammon soup Peas, onion, bacon soup Salmon, pea, spinach risotto with fresh dill
Time-saving tips:
I like to bulk cook on the weekend, portion and freeze. Great time saver.
I will cook up the following on a Sunday to enjoy through the week:
Soup for lunches Bean spread (e.g. hummus) for sandwiches/ wraps Stew for dinner Pasta sauce to top pasta or baked potatoes Curry to top rice A bake/ pie
Some Veganuary swaps for healthy plant-based eating
Veganuary is a fun way to focus on getting more plants on your plate, and do something for the environment and animals. If you are vegan, or looking to eat more plant-based, here are some tips to ensure you are still getting all the nutrition you need:
Plant-based swaps:
Beef – lentils Chicken – chickpeas/ tofu Fish – white beans Milk – oat milk Iron – eat plant foods rich in iron with foods high in vitamin c, this helps iron absorption Calcium – fortified plant milks such as almond, oat, soy If you eat vegan long term, add in a high quality vitamin b12 supplement
Whole grain swaps
It is not essential to choose whole grain options. If you are getting a variety of fruits and veggies you will cover your fibre needs. But whole grains are more nutritious and higher in fibre than their more processed equivalents. Experiment and find some you like.
Bread – grainy/ whole grain bread White rice – brown rice Pasta – whole grain pasta/ bean based pasta White wraps – corn tortillas
Herbs and spices
Herbs and spices add flavour and variety to your meals. The initial cost to purchase them can be high, but a little goes a long way. They will last you for many meals. My tip would be to stock up your spices over time, purchasing something new each week as you build up your selection.
The essentials I swear by for versatility and taste are:
Dried thyme Paprika Cumin
From just these three options alone you can create all manner of Mexican, Indian and European dishes.
Condiments
Mustard – a little goes a long way Mayo – buy in bulk for dressings Ketchup – if you like Hot sauce – great for extra flavour and affordable
By focusing on eating a variety of in season fruits and vegetables, basing meals on grains and starches and adding small portions of meat/ fish/ poultry and dairy, you can build a tasty, health-promoting meal plan that is also affordable.
Experiment with different recipes, use what you have, and most of all, enjoy your food!
Toast bread. Spread with peanut butter. Top with chopped banana (Tip: experiment with different nut butters and fruit combinations. I love almond butter and blueberries)
Bean-spread open sandwich
Serves 2
· 4 slices whole grain bread · 1 can white beans, drained and rinsed · 1 avocado · 1 cup salad vegetables of choice, eg chopped tomato, cucumber, lettuce, spinach
Place beans and avocado in a bowl. Mash together until mixed like a chunky spread Toast bread. Top with bean spread and salad vegetables. enjoy.
Pumpkin and white bean soup
Serves 4-6
· 1 whole pumpkin (technically out of season, but always a cheap staple at the supermarket) · 1 can cannellini beans – drained and well rinsed · 1 leek – green part discarded. Washed and chopped · 1 litre chicken stock or water and salt to taste · Dried thyme
Chop pumpkin and leek. Add all ingredients into a saucepan. Cover with chicken stock. Cook until pumpkin is soft. Allow to cool. Blend with stick blender. Sprinkle with dried thyme. Serve warm with thick slice of whole grain toast.
Pumpkin, pea, spinach, thyme risotto
Serves 4-6
· 1 cup basmati rice · 1 cup chopped pumpkin · 4 rounds of frozen spinach (or 2 cups fresh) · 1 brown onion, finely chopped · 1 cup frozen green peas · 2 cups chicken stock, or water and salt to taste
Place all ingredients in a saucepan. Cook over medium heat until rice is cooked and vegetables are soft. Serve warm. Optional – top with grated cheese
Slow-cooker root stew
Serves 6-8
· 1 swede · 2 potatoes · 2 carrots · 2 celery stalks · 1 brown onion · 1 parsnip · 200 grams chunk beef (optional) · Chicken stock to cover · Black pepper to taste
Peal and chop all vegetables into large chunks. Place in a saucepan with beef if using. Cover with stock and cook on medium to low heat until cooked. Serve warm.
White bean, carrot, onion (sage optional) stew over baked spud
Serves 3-4
· 1 can white beans, drained and well-rinsed · 2 carrots · 2 stalks celery · 1 brown onion · 4 sage leaves, chopped finely · 1 potato per person
Peal and chop carrot, celery and onion. Place in a saucepan with white beans. Add chopped sage. Cover with water. Cook on medium heat until all vegetables are soft. While cooking, wrap potatoes in foil and bake in the oven until soft. Serve potatoes cut open with bean mix as filling. Optional – sprinkle with grated cheese.
Ratatouille and lentil pasta
Serves 4-6
· 1 packet of mixed Mediterranean vegetable: eg. courgettes, aubergines, peppers, tomatoes · 1 can lentils, drained and well rinsed · Chicken stock · Pasta for number of people you are feeding
Place vegetable mix and beans in a saucepan. Cover with chicken stock. Cook until soft and soupy. Cook pasta according to package instructions. Serve vegetable mix over pasta. Optional – add a sprinkle of grated cheese
Shepards pie with lentils carrots, peas, onion (mince optional)
Serves 6-8
· 1 can lentils, drained and well rinsed · 1 cup frozen pea · 2 carrots, pealed and chopped · 1 can chopped tomatoes · 4 rounds frozen spinach · 250 grams lean beef mince (optional) · 2 large potatoes · 1/2 cup grated cheese (optional)
Place all ingredients except potato into a pot. Cover with water and cook until vegetables are just soft. Add salt and pepper to taste. While cooking. Boil and then mash potatoes. Pour vegetable and beef mix into a baking dish. Cover with mashed potatoes. Sprinkle with grated cheese (optional). Bake in the oven at 180 degrees for around 20 minutes, or until top is golden brown. Serve hot.
Cabbage and red lentil dahl over rice (fish optional)
Serves 3-4
· 1/2 green cabbage, washed and chopped · 1 cup dried red lentils · 1 carrot grated · 250 grams fish pie mix · 1 can diced tomatoes · 1 cup water · 2 teaspoons curry powder (or, if you have them, a teaspoon each of: turmeric, cumin, chilli flakes) · Salt and pepper to taste · Rice for each person
Place all ingredients in a saucepan and cook until lentils are soft. Cook rice according to package instructions Serve over a portion of rice Top with fresh herbs like coriander (optional)
Chickpea, spinach, tomato stew over rice or pasta (chicken optional)
Serves 3-4
· 1 can chickpeas, drained and well rinsed · 4 rounds frozen spinach · 1 can diced tomatoes · Salt and pepper to taste · 250 grams chicken thighs, diced (optional)
Rice or pasta for number of people Place all ingredients in a saucepan and cook until soft. Cook rice or pasta according to package instructions Serve vegetables over rice or pasta
Michelin-starred chef’s festive meal for the same price as the average school lunch in the UK
Michelin starred chef Tom Kerridge has created a festive Full Time Meals Christmas recipe for four with plenty of Boxing day leftovers for under £10.
Tom’s Turkey Meatloaf Tray Bake uses turkey mince, sausage meat and stuffing to create a tasty festive treat alongside roast potatoes, carrots, parsnips, sprouts and Savoy cabbage topped with a rich gravy and all for just £9.88.
Follow Tom’s step-by-step guide on how to create this dish on Full Time Meals.
Tom and The Food Foundation, supported by Bloomsbury Publishing, are highlighting the situation of more than 800,000 schoolchildren who slip through the eligibility net and go hungry at school. These children do not meet the Free School Meals criteria despite household income being so low they are classed as living in poverty.
He has produced the tasty meal for £2.47 – the average price of a hot meal.
He says: “No child should be hungry at school. I wanted to highlight this critical situation the best way I know how – with food, so I created a Full Time Christmas meal for the same price as an average school lunch in the UK. Christmas is a stark reminder to look after each other, and it shouldn’t be just over the festive period, it should be all the time.
“No child should be hungry at school”
“There are kids going to school with empty lunch boxes, hiding from the dining room because they are so embarrassed. It’s a national crisis and truly a heart-breaking one, that the Government can change. So, I am asking the Great British Public to write to your MP to ask for a change in policy, we need to make our voices heard, for our children, and make it clear that enough is enough.”
The Full Time Meals campaign supports FareShare, the UK’s largest charity fighting hunger and food waste. The average cost of a school meal is £2.47 – that’s less than the price of a high street coffee. Please help by making a donation – just £5 will cover the cost of two school meals. A donation of £12.34 could help buy a week’s worth of school meals for a hungry child.
To donate £5, simply text 5FULL to 70580. Texts will cost the donation amount plus one standard network message. To donate £12.34, or whatever you can afford, head over to fareshare.org.uk/fulltime
