The wartime diet

Back in the days of bomb shelters and ration books, people had to use the cheapest ingredients to make tasty, filling meals.

As governments label the current recession as the worst economic crisis since World War II, we thought it was time to start thinking like those who struggled their way through the 1930s. Here are some ingredients to help you munch your way through the credit crunch.

• Spudly studly

  One bag of potatoes can create 13 meals and they're cheap as, erm, chips! They're low in kilojoules, fat-free and bursting with vitamins. And whether you're making mash, roasties, baked or boiled potatoes, they're delicious!

  Potato gratin: Preheat oven to 180°C. Slice 5 peeled potatoes, 2 garlic cloves and 1 onion thinly, season and layer in a casserole dish. Pour over enough chicken stock so it's level with the top of the potato. Bake in oven for 1 hour and serve.

• Tuna 'tude

  Although canned tuna isn't as high in omega-3 oils as fresh tuna, it's still a healthy option and is incredibly cheap. It is also very practical to cook with as it's ready to eat straight from the tin.

  Tuna pasta bake: Place 600ml milk, 25g butter and 25g plain flour in non-stick saucepan and whisk continuously over medium heat until the sauce thickens, then turn down and cook for 2 minutes. Stir in handful of grated cheese. Pour 300g cooked pasta and fried chopped onion into baking dish. Pour over drained tuna, tinned sweetcorn and cheese sauce. Sprinkle with breadcrumbs and handful of cheese and bake in 160°C for 30 minutes.

• On the pulse

  Pulses such as beans, lentils and chickpeas are incredibly cheap either dried or canned and still retain all their goodness. They are very high in protein and are believed to help fight heart disease.

  Texas bean hotpot: Fry an onion and two cloves of garlic in some oil until softened. Throw in 1 can of kidney beans, 1 can of sweet corn, 1 can of cannellini or borlotti beans (all drained), 1 can of tomatoes, 1 carton of chicken stock. Add 2 tablespoons chilli powder and 1 tablespoon ground cumin. Simmer gently for about an hour and serve with crusty bread.

• Nice rice

  Rice provides 20 percent of the world's dietary energy supply, so it's pretty popular! Although you can't live off rice alone, it's a good source of thiamine, riboflavin and niacin, all great for your metabolism.

  Quick fried rice: Fry onions and garlic in oiled wok for 2 minutes then throw in already-cooked rice and any leftover fish, meat and vegetables. Stir in a whisked egg until it coats the rice. Fry until golden brown, then sprinkle with chilli flakes and drizzle with soy sauce for a yummy yet easy Chinese meal.

• Bulbilicious

  It's believed that onions can fight against heart disease, diabetes, osteoporosis and more because of its anti-oxidant properties. They're useful to bulk out dishes containing more expensive ingredients as they lend flavour and are cheap to buy!

  French onion soup: Fry 6 onions, 2 garlic cloves and 2 tablespoons of brown sugar in melted butter and oil for 6 minutes. Reduce heat and leave to cook slowly for 30 minutes. This will create a dark layer of caramel at the bottom of the pan. Pour in a glass of white wine and 2 pints of vegetable stock and stir, scraping the base of the pan. Season, cover and leave to cook gently for an hour. If you want to use up old bread and cheese that's going stale, make cheese on toast and float on top of the soup — cheap but delicious!

  Pauper's point

  If you're going to be struggling with money long-term, why not set up your own vegie garden. They're cheap to buy, easy to grow and great to eat!

  VIEW GALLERY: 20 ways to cut 100 calories

  YOUR SAY: Do you have any great low-cost recipes to share? Tell us below!