BUFFALO WINGS, Skinnier, Frugal

Buffalo wings which fly in the healthy eating stakes

Chicken wings, treated well, can be an absolutely winner in the healthier dining stakes.  They're frugal too, coming in 700 gm packages, around 10 wings, ranging in price from £1.67 (budget) and £2.19 (own brand).  Free-range and organic obviously cost more but are still budget friendly.  Buy the best you can afford.

For healthier chicken wings, roast naked for twenty-five minutes in a pre-heated 180c/350F/gas mark 4 oven.  This releases fat while crisping up the skin. Then brush liberally with sauce and bake for a further 25 minutes.  Baste again at least twice, until cooked through and glossy.  

If marinading (at least four hours or overnight) bake for 45 minutes to an hour until brown and glistening. 

SAUCES  (for 10 chicken wings/one supermarket packet)

Cost: from £3, including wings


BBQ

Mix together: 
     1/2 mug tomato sauce (your own or own-label spicy brands)   
      1 1/2 tablespoon molasses/black sugar (preferred) or brown sugar
      2 tablespoons reduced salt  (not low-salt) soy sauce
      1-2 dashes tobasco sauce, to taste
       (opt)  one small reconstituted chipotle chilli, pureed.
Brush at least 3 times on wings that have been cooking naked for at least half an hour.


LEMON & GARLIC  (best for marinading overnight)
Mix together: 
     2 lemons, juice and zest
     80 ml/1/3 cup olive oil 
     2-4 cloves garlic, grated
     (opt) 1 tbsp finely chopped fresh rosemary or 1/2 teaspoon dried
    
    tap water

Mix first four ingredients; pour over wings in a non-metal bowl and stir well. If wings are not covered with the liquid, add a bit of water. Cling film and refrigerate 4 hours or overnight.  Bake in a preheated oven 180c/350F/gas mark 4 for 45 minutes to an hour until brown and glistening.

ORIENTAL
Mix well and marinade for 30 minutes
     80 ml/1/3 cup medium sherry/white wine/white grape juice
     80ml/1/3 cup less-salt soy sauce (try Amoy or Pearl River Bridge)
     1 tablespoon grated garlic
     1 tablespoon grated peeled ginger
     1 tablespoon toasted sesame oil

After marinading:       1 tablespoon sesame seeds

Sprinkle marinaded wings with sesame seeds. Spread out on a baking tray lined with greaseproof paper.   Bake at 180c/350F/gas mark4  45 minutes to an hour. 


Tips:

• Try not to crowd the baking tray
• Lining the tray with greaseproof paper saves washing up   

These recipes have been developed by B Lee/ Bright Sun Enterprises. They may not be reproduced, in any form, without the author's written permission.

SKINNIER CHIVE AND ONION DIP

Low-Calorie, Surprise Ingredient

North Americans love dips.  Thick dips are for crudites (raw carrot & celery sticks, cauliflower florets), crisps and crispbreads.  Thinner, sloppier ones are used to counteract the heat of spicy chicken wings. 

Dips usually have a cream cheese and mayonnaise base; this skinnier chive & onion dip is made with fat-reduced cream cheese and yoghurt, giving a tangy edge.  It also includes a secret ingredient -- cottage cheese --  which reduces fat levels even more.  

Preparation starts the night before.       

Makes: a good-sized bowl
Cost: about £3

Ingred:
250 grams 30% fat reduced cream cheese, left out overnight to soften  
Up to a pint of fat-free yoghurt (it's difficult to be exact; much will depend on how sloppy your yoghurt is)
200 gr chive and onion cottage cheese, strained for 4 hours or overnight
2 tbsp finely sliced fresh chives (opt)
s & p

Method:
1. Strain the cottage cheese in a sieve for at least four hours or overnight.  (Line the sieve with muslin or a clean, rinsed j-cloth.) It is ready when it is no longer dripping.  
2.  Discard liquid.  Whizz cottage cheese with a blender until smooth and creamy and lump-free.
3.   In a separate, larger bowl, beat cream cheese with an electric whisk until like whipped butter.  Add creamed cottage cheese; blend well.    
4. For a thick dip, beat in about 125ml/1/2 cup yoghurt, adding further 1/4-1/2 cups until the dip reaches the desired consistency.  The dip should be thick enough to coat a crudite but not drip or move.      
5. For a thinner, sloppier dip continue adding more yoghurt until the dip drips slowly off a spoon.     
6. Check seasoning. Stir in chives if using.

Tips: 

• If using the dip for wings, place the bowl on a tray to prevent damage to furniture.
• Make your own chive and onion cottage cheese; add a small finely grated onion and 4-5 finely sliced chives to plain cottage cheese. Season with onion salt or onion granules as well as salt and pepper
• To upgrade the dip, add  2 oz/60 gm finely diced smoked salmon, good offcuts if you can get them  

This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced, in any form, without the author's written permission.

HEALTHIER BAR SNACKS FOR TELLY EVENTS

HOW TO CHEAT WITH BAR SNACKS 

Eating for health and graceful aging does not mean restricting yourself to carrot and celery sticks during telly events. But it is good to acknowledge how damaging bar snacks can be. 

MINIMIZING DAMAGE FROM BAR SNACKS FOR TELLY EVENTS 

• NUTS.  Ideally make your own by roasting raw nuts lightly sprayed with olive oil in a 180C/350F/gas 4 preheated oven.  Spread them out as best you can and bake for no more than 5 minutes.  Salt lightly; add finely minced fresh, or dried, rosemary or smoked paprika. 

• PACKAGED NUTS  Shake them in a strainer to remove excess salt and/or rub with a paper napkin to reduce oil.    

• CRISPS  Try low-salt, fat-reduced.  One of our favorite English food halls does a lentil based crisp which may not convince your kids but, with a creamy low-fat dip, makes a reasonable substitute

• CHIPS.  Crispy sweet potatoes wedges are as good as fries with more food value.  Cut 3 sweet potatoes in half lengthwise, then each half into three long wedges.  Place in a bowl and pour over a scant tablespoon of olive oil.  Toss.  Bake on a tray lined with greaseproof paper for 45 minutes to an hour until crisp and brown, turning once halfway through.  Sprinkle lightly with salt and a 1/2 tablespoon of cajun seasoning. 

• SPARE RIBS. To reduce fat, before roasting and basting with sauce, drop ribs into boiling water with two onions and a couple of cloves of garlic.  Boil for 5 minutes; reduce heat to medium and simmer for 30 -45 minutes or until tender.  Proceed as normal.

• SAUSAGES.  Pierce with a fork several times.  Drop into boiling water; reduce heat and simmer for 10 minutes.  Bake on a roasting tray in a pan so sausages do not sit in the fat that is released.  To make up for the slightly drier texture,  serve with no-sugar relish (recipe below).  

• HOT DOGS.  Try vegetarian dogs.  Quorn and middle Eastern versions are lighter but similar in texture to hot dogs.  Check before you buy; some brands are quite bready.  

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.  These recipes have been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.

NO-ADDED SUGAR SPICY ONION RELISH

RELISH THIS RELISH WITHOUT GUILT


Inspired by Shae at The Vedge, this recipe has no added sugar or sugar substitutes.  Carmelised onions are naturally sweet but pineapple is added for interest and chilli for heat.  This should satisfy all ages though you may want more finely chopped chilli on the side for adult males.  The relish is very good with hamburgers. 

Makes: 2 cups
Cost: under £2

Ingred:
2 Tbsp extra virgin olive oil
4 large red onions, thinly sliced  
1/2 tsp salt
4 cloves garlic, minced
one third fresh pineapple, cleaned, cored  & shredded (or a small tin own-brand pineapple, drained and shredded)
⅓ cup balsamic vinegar
1-2 fresh red chillis (to taste) de-seeded & finely chopped  or 1/4 - 1/2 tsp chilli flakes 

Method:
1. Heat oil in a large heavy-bottomed non-stick frying pan.
2. Add onions and salt.  Cook on medium to medium high heat for 25 minutes, checking at regular intervals, until onions are soft.   
3. Add garlic; cook another 15 mins.  The onions should begin to brown
4. Add balsamic vinegar, pineapple and chilli flakes  and bring to a boil. Cook until most of the liquid has disappeared, about 5 minutes.
5. Take off the heat and cool.
6. This will last 4 days in the fridge.

Tip:   
Forget the pineapple and you have a side dish for meats or savoury veggies.

This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced, in any form, without the author's written permission.

PEAR, GINGER AND BLUEBERRY CRUMBLE, SKINNIER, GUILT-FREE

GUILT-FREE PEAR AND BLUEBERRY CRUMBLE

Everyone loves fruit crumbles, which are so comforting in cold weather.   Hot sweet fruit topped with a crumbly, cookie-like layer stained with jewel-like juices -- what's not to like? 

For anyone trying to eat healthily.  the usual crumble recipes contain scary levels of fat and sugar. 67 has reduced both without sacrificing taste.  Use eating not baking fruit -- the natural sweetness of eating fruit means added sugar is unnecessary.  This recipe is a great way of using inexpensive fruit which may be a bit hard.

Serves 4-6
Cost: depending on the season, £3

Ingred:

Fruit layer: :
1 kilo pears  
juice and zest of one lemon, plus a couple of tablespoons of water
1 tsp vanilla
250 gms washed and drained blueberries
2 tbsp or more to taste fresh grated (pref) or 1 tbsp dried ginger
2 tablespoons soft brown sugar (opt)  

Topping: 
4 oz/ 105 gm plain flour, pref wholemeal
3 oz/ 75 gm dried unsweetened coconut
2-3 oz/ 55-75 gm soft brown sugar 
1/4 tsp salt
3 oz/ 90 gm porridge oats
2 oz / 55 gr cold cubed unsalted butter (or up to 4 oz/110gm for the young and healthy).  
2 oz/55 gm chopped nuts 

Method (fruit)
1. Peel, core and halve pears; cut each half into three wedges. Pour over lemon juice/water mix.
2. Add ginger, stir well.
3.  If using sugar in the fruit, add it here
4.  Line an 9x13 inch tin with greaseproof paper.  Layer pears with blueberries.  

Method (crumble)
1.  Place flour, coconut, sugar, salt and porridge oats in bowl.  Mix well. 
2.  Add cold cubed unsalted butter and rub in till butter is the size of peas. 3.  Stir in nuts.
4.  Spread in a thick even layer over the fruit .  
4.  Bake at 180C for 45 minutes to an hour.

Serve with thick or strained low-fat yoghurt or single cream.


This recipe has been developed by B Lee/ Bright Sun Enterprises.  It may not be reproduced, in any form, without the author's written permission.

SKINNIER ULTRA CHEESE ON TOAST, lower-fat, frugal, vegetarian, easy-peasy

GRILLED CHEESE BUT NOT AS WE KNOW IT, JIM

Skinnier Ultra Cheese on Toast,
  with 30% fat-reduced cheese on a brown sourdough roll

A beguiling grilled cheese on toast is the perfect accompaniment to a thick tomato soup.  What makes this one special is the thin layer of mustard under the cheese and the roasted sesame seeds on top. 

To make life very easy, it is toasted in the oven or in an air-fryer - no hanging about waiting for the grill!

This recipe uses up bits of cheese and bread past their best. Served with sliced toms & a bit of greenery, it provides a healthy balance of ingredients.  it would also be good with Onion Jam. 

The Cheese Toast was served at the lunch club, disappeared extremely quickly and became a popular side.  


Some fat-reduced products are quite appetising but 30% fat-reduced is usually the limit for taste.  Our buyer could only find 50% fat reduced cheddar and it was surprisingly good.   Ciabatta is the bread of choice but any long roll, or sliced bread works fine.

Cost:  min £1
Serves: 1-2, or 2-4 as a side

Ingred: 
1 ciabatta, sliced lengthwise OR 2-4 slices of bread
3-5 oz grated cheese, either 30% or 50% fat-reduced* 
wholegrain or other mustard
sesame seeds (or pumpkin or any mixed)

Method:
1. Set oven to 180c/ 350F, gas 5 
2. Sliced Bread:  Toast lightly; spread one side with a thin layer of mustard
Ciabatta: Slice in two vertically; toast  till golden; spread both halves with a thin layer of mustard
4. Place on a baking tray lined with greaseproof paper.
5. Cover the bread/ciabatta right to the edges with cheese. 
6. Sprinkle generously with sesame or chosen seeds.
7. Bake our air-fry 7-10 min or until cheese is bubbling and brown.

 

*Davidstow or Cathedral City for choice

Comment:
'Before I started worrying about cholesterol, this was a favourite snack.  It's so crunchy and oozy and good, I still treat myself occasionally.' Retired writer


This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced, in any form, without the author's written permission.

EXERCISING WISELY AND SAFELY

EXERCISE MATTERS: THE SAFE, WISE WAY TO BEGIN EXERCISING, WHATEVER YOUR BUDGET

Updated: October 2022

Middle-aged and want to live longer?  The key is exercise, according to Swedish researchers.  They studied more than 200 men over the age of 50 and found it was never too late to start exercising.

According to the BBC  last week, the researchers found those who increased activity from 50-60 ended up living as long as those who were already exercising regularly by middle age.   Moreover, starting to exercise in middle age can prolong life as much as giving up smoking.

                                   *****

ORIGINAL POST

If there is one thing to which I can attribute good health and youthful appearance and energy, it is regular exercise. Our bodies were meant to move. 

My gym has a motto that is prominently displayed: EFFORT IS A CHOICE. 

And it's true, you have to make a choice to take regular exercise.  But more and more research indicates that regular physical activity improves and maintains good health.  Regular exercise: 

• strengthens the body
• calms the mind
• improves moods
• reduces appetite, thereby helping in weight loss
• reduces insomnia 
• maintains mental well-being

Regular exercise doesn't have to be painful physically, financially or emotionally.  There are plenty of ways of getting exercise that don't cost money and which can be incorporated into your day. If you prefer classes, gyms often offer discounts depending on your age, the time of day you're likely to attend and even whether you're an ex-service person.
  

HOW TO EXERCISE

There are two factors to consider (after obtaining your doctor's consent):  the amount of time you exercise and the intensity of the exercise.

The recommended RATE OF EXERCISE is 20-25 minutes a day, 5-6 days a week. This can be taken daily or in one or two spurts a week. 

INTENSITY of exercise is also important.  START FROM WHERE YOU ARE. Be gentle and work up to good pace which continuously improves. After a few months of daily walks, you will be surprised how much further you can walk in 20 minutes.  If using gym machines, start at, say, intensity 2, then increase every month or so until you find the right level (usually around 8-10).  Or, in a 25-minute session, start at 2 and go up by 1 every 5 minutes.    

DISCIPLINE is key.  Develop good habits so that you don't ask yourself whether or not you want to exercise.  Even if it's a struggle, pretend you want and need to exercise,  If you're a morning person, lay out your exercise clothes and shoes the night before and as soon as your alarm rings, put them on, do your ablutions and get on your way. You may not wake up properly until you have done 5 minutes of your routine but at least you're part of the way to the finish line.  If you're an evening person, as soon as you have finished your work or chores, get into your gear and out the door. Don't think about it; just do it. 

LEARN TO LISTEN TO YOUR BODY.  Sometimes when feeling off-colour, exercise helps if it's done in a lower gear (say, using the rowing machine instead of the cross-trainer). Other times, as with flu, ceasing exercise completely while the body fights off a virus is the best option.  Usually, after 3 or 4 days, the health improves and the body starts clamouring for activity.  To re-start a routine after illness, exercise slower and easier then proceed as normal.  One of the best things you can do for your health is to learn to read your body.  Learn to differentiate between not wanting to exercise and knowing it's a good idea not to exercise!

One thing you need to be aware of -- about three to four months after the start of a regular exercise routine, you may develop a bad cold or  'flu. This is a good sign.  Don't be discouraged.  It's your body saying 'thank you for helping get rid of the toxins you're lugging around'.  Once the bad patch is over, recovery from future colds and 'flu will likely be much faster.    

OPTIMUM EXERCISE TIME.  Are you a morning person?  Do you prefer to get exercise out of the way before starting the working day?.  Would you rather work off the day's stresses before starting for home?  Or do you prefer a lunchtime break to refresh you for the afternoon?  Choose according to your nature.  

EXERCISE GEAR can be expensive but for walking, you only need a decent pair of shoes and a couple of cheap cotton polo necks or cotton shirts to save on dry cleaning bills.  For the gym, a t-shirt and leggings are fine but sturdy shoes are required. 67 hesitates to recommend discount high street sports shops; some of them are badly run.  Testing supermarket gear is difficult as they disappear quickly but maybe that is a recommendation in itself.  Decent branded running shoes can often be found in local markets in cheaper areas at excellent prices.  The shoes are previous years' designs and require careful testing before buying.  Summer and winter department store sales offer good discounts on sports gear.



CHEAP EXERCISE

WALKING is one of the best and simplest ways to exercise and fits easily into anyone's schedule.  Strolling is fine to begin with but work up to a good pace, and swing your arms.  If you want to raise the bar, swing your arms while carrying a small water bottle in each hand and/or strap on some (reasonably priced) starter leg weights.  Try:

• A 20 minute walk through a park, in a safe area at a safe time of the day. (If safety is a big factor, walk just outside the park where there are trees and plenty of traffic and passersby.)  Adding a toddler in a walker or pram works off more calories and will likely help your kids sleep.  
• Try to stop taking local buses; walk at least part of the journey.  
• After work, walk home.  Start by getting off one stop early and gradually increase until you are walking all the way.  Advantage: sloughs off the dramas of the day.  
• Walk to work if you have showers at the office.  Advantage: you get your exercise out of the way and the air is cleaner.
• Form a club of other walkers to or from work for mutual support; walking one way can save money on transport

Clearly, walking in England requires a foldable brolly, a good backpack and possibly plastic overshoes.  

JOGGING
There is nothing like being 'in the zone' and feeling like a gazelle, whether jogging in the fresh air or on a treadmill!.  There are plenty of free or low-cost running tracks in London.    

OUTDOOR GYMS
Most councils, especially in low-income areas, have installed outdoor gyms near council housing.  They are free and probably more suitable for people in the early stages of getting fit than those who are already fit.  Get organised: find other people who want to use the machinery and ask your council (probably more than once) to send someone to demonstrate the equipment.  

INDOOR GYMS
I love my gym - it has great personnel, lots of machinery and good showers.  And I get a substantial 'golden oldie' discount allowing me entry from 06.30 to 15.30.  Most gyms offer excellent off-peak prices but some don't allow entry until 0930.  Some gyms run special exercise programmes for older people or for those recovering from illness.  All gyms include some form of instruction in the use of exercises machines as part of their fees.

AT HOME
There are plenty of exercise dvds available, often from local libraries, and there's YouTube.  But you really need a separate room or garden if you're planning to exercise regularly at home.  If that's not possible, throw open the windows, burn at least one candle during the session and be prepared to invest in room freshener.  Water bottles make great weights.  Something as cheap as a hula hoop brings great results if used for 20 minutes a day!   

AND...don't be a couch potato!  Get up and move every twenty minutes. If you're watching telly, do something during commercial breaks.  Make a cup of tea.  Wash up.  Do head rolls or shoulder rolls.  Work your biceps with small bottles of water.  


Good luck!  Exercise should be like brushing your teeth -- you won't feel right unless it's a part of your routine.  


Remember: You can start at any stage of life to improve your health but take into account your own habits and body. 

CHECK WITH YOUR DOCTOR BEFORE EMBARKING ON ANY EXERCISE. 

This week's recipes are great in this cold weather:  

• Who Needs Tins Hearty Tomato Soup (a DDD - double duty dish for both meat eaters and vegetarians)
• Skinny cheese on toast
• Pear, ginger and blueberry with skinny crumble topping

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.

POSITIVELY TERRIFIC POTATO, ONION & CARROT MELANGE

A RICHLY FLAVOURED DISH FOR PENNIES

EASY-PEASY


The incredibly delicious, surprising dish knocked the socks off the diners at the Luncheon Club.  They couldn't believe something so tasty could be so cheap.    


Feeds: 6-8
Cost:  £1.50

Ingred:
1 kilo potatoes (washed, not peeled) 
1/2 kilo onions
1/2 kilo carrots

All in slices 1/2 cm thick

Method:
1.  Line a deep ovenproof dish with greaseproof paper.
2. Cover the bottom with slices of onion; scatter over some carrots.  
3. Season with a small amount of salt and some pepper.
4. Cover with slightly overlapping potato slices.
5. Repeat the layers until carrots and onions are used up and there are enough potatoes for the final layer.  The veg should be around 2 cm below the surface of the tin; if not place a tray underneath the dish in the oven to catch drips..
6. If you like a crispy top,  spray the potatoes with olive oll.  Add enough water to come just below the top of the vegetables.  
7.  Cover with foil and bake in a pre-heated oven at 180c/350f/gas 5 for an hour.  Remove foil and return to the oven for 20 min or until a knife stuck into the middle meets no resistance.
8.  Serve with a slotted spoon.  Keep the liquid which will make  wonderful soup.  Leftover veg can be pureed and frozen for soups.  

                                                 For more frugal dishes, go to NavBar/RecipesI:Frugal     

Like this? Hate it? Please make comment.

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.  

   

TUSCAN CHICKEN, frugal, easy-peasy

NOT JUST BORING RUBBER CHICKEN; EASY-PEASY & FRUGAL...

Lemon Garlic Marinaded Chicken Thighs  with Corn & Plum Slaw 
'Refreshing and bright.'  'Can't believe how tasty & inexpensive this is.'  

The depth of flavour in this recipe surprised the Lunch Club members as they were bracing themselves for 'boring chicken'. This is an easy-peasy dish though it does require some hours or overnight to marinade. It's easy on the budget.  The recipe was adapted from Ina Garten to reduce fat and salt levels.  

Serves 4-6 with sides
Cost: £4.75

Ingred:

3 tbsp olive oil
2 tsp grated lemon zest
1/3 cup fresh lemon juice (3 lemons approx)
1 tbsp minced or grated garlic (3 cloves)
1 tbsp fresh or 1 tsp dried rosemary, oregano or parsley 
cracked black pepper and a little salt

1 pkg chicken thighs  (about 7), skin removed

Method
1.Combine first 6 ingredients; pour into a dish large enough to fit the thighs.
2.  Place the thighs flesh side down in the dish.  Turn once.  Turn again. 
3.  Cover with cling film and put in the fridge for two hours.
4.  Turn the thighs.  Recover and put in fridge for another two hours.
5.  Turn.  By now most of the marinade will be absorbed.  The marinading should go on for a minimum 4 hours but you can leave them overnight. 
6.  Bake uncovered in pre-heated oven at 350f/180c/ gas mark 5 for 40-45 minutes or until done.
7. Serve with equally frugal and delicious Positively Terrific Potato, Onion & Carrot Melange 

edited: 19/2/16 

                          

Like this? Hate it? Comments or questions, pls email b67goingon50@yahoo.co.uk and say if they can be included in the blog                                         

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.  

PRINCIPLES OF HEALTHY LIVING: EAT CAREFULLY & EXERCISE

HEALTHY LIVING: EAT CAREFULLY

1.  EATING PLAN

Work out what kind of eating plan/diet will suit your personality.  I have tried every diet in the universe and settled on my own eating plan: 5:1:1.  On five days I eat healthily, carbs before lunch and no sweets.  I have breakfast, a main meal and a light meal. Then there is a BLOW OUT/INDULGENCE DAY when I eat whatever I like, followed by a DETOX/FASTING DAY when I restrict myself to porridge then juices, smoothies or vegetable soup.  On the detox day I take it easy.  

Note: obviously the blogger's eating plan is not suitable for students, kids or families; some thought will be required to work out what is best for your situation.    

Note: whatever your eating programme, your health will not improve without regular exercise.  (Exercise Matters)


2.  Eat LESS

• Have breakfast, one main meal and one light meal
• Stop eating before you feel full
• Reduced calorie intake has been shown to increase longevity in experiments
• THIS GUIDANCE DOES NOT APPLY to children, students taking exams or invalids.

3.  Eat 7-portions-a-day of FRUIT & VEG as close as possible to its original form. 

• One portion is only a couple of tablespoons
• Where possible wash/scrub; don't peel -- the highest mineral content is just under the skin - unless you're dealing with waxed fruit. (Spray the skins of potatoes or sweet potato with olive oil and season with pepper and a little salt before baking.)
• Have at least one raw vegetable or fruit a day

4. Eat more VEGETARIAN

• A healthy week's eating would be two meals of oily fish, one of poultry and maybe one of red meat, along with lots of vegetables, raw and cooked.  The rest should be vegetarian. (Students should have protein daily)
• Combine grains and pulses to get the same amino acids as meat. Good combinations are: wholemeal bread and peanut butter (even better with banana); rice and any beans; rice and any pulses; pasta and milk or cheesy sauces.  Sesame, sunflower and pumpkin seeds together are considered to have the same protein value as steak.

5. REDUCE FAT

• Spray oils, don't pour.  (Inexpensive plastic spray bottles can be found at high street chemists.)
• Go for meats with a high-protein low-fat ratio, eg turkey. 
• Experiment with fish: coley is easy on the wallet but has good texture and flavour.  
• If you use a fatty meat, make it in a casserole a day ahead and refrigerate overnight.  The fat will float to the surface, harden and lift or scrape off easily. 
• Mix mayonnaise with strained low fat yoghurt in a 1-4 ratio to make wonderful tangy dressings for salads and sandwiches.    

6.  REDUCE SALT

Too much salt can lead to high blood pressure.  Gradually reduce salt levels and use herbs (fresh or dried), spices and chillis instead. 

Chinese cooking becomes less healthy if too much soy sauce is used. Reduced salt soy sauces are now available but be careful - some low-salt brands are pretty horrible.  The Blog recommends Amoy and Pearl River Bridge brands, available in most Chinatowns.  In general, around 30% salt-reduced seems to be the level to aim for.    

7.  REDUCE SUGAR

• Try to use unrefined sugar. The darker the unrefined sugar the more the food value. 
• Remember: white carbs turn to sugars then fat almost immediately. 
• For baking, consider fruit spreads as a sugar substitute. 
• Sugar and butter are an unhealthy combination; look for cakes and cookies using vegetable oil instead of butter. 
• Make your own breakfast cereal (Ultra Granola) to reduce sugar, cut preservatives and save money.
• Satisfy sugar cravings with fruit or nuts.  

8.  VARIETY

• Include more non-white foods.  Sweet potatoes have more food value than potatoes; wholemeal flours, rice and pasta have a lovely nutty texture and are great for digestion.
• Try spelt flours for baking; buckwheat and chick pea flours for pancakes and roll-ups/wraps  

9. Be careful with CHEESE

Cheese is the downfall of many trying to diet and/or stay healthy. Small amounts of cheese are great occasionally and won't harm you.  Luckily lovely fingers of different types of cheese are available at one of our favourite food floors at about 50p per stick. They fill the gap when you are craving something creamy and salty and only cheese will do.  But one stick is 200 (!) calories.  Generally, try not to have blocks of cheese in the fridge.  It has a siren quality; it is too easy to slice off a chunk on the way to the kettle or to 'treat' yourself to a fried cheese sandwich because 'the cheese needs to be used up!!'  

For cooking or for cheese boards, some 30% reduced fat cheeses -- cheddar (Davidstow), brie (M&S) and cream cheeses -- can be surprisingly good. 67goingon50 tried many reduced-fat cheddars and stopped at Davidstow; no doubt cheese producers are trying to solve the problem of reduced fat cheese which tastes like chalk!

10.  MAKE MEAT GO FURTHER

Meat is expensive but nothing beats its taste and texture, Serving meat in a stew or casserole with plenty of root vegetables and pulses saves money and lowers cholesterol levels.  Mince can be mixed with pulses for lower-calorie, lower-cholesterol burgers but you'll need to spice judiciously to keep people happy.


11.  DISCIPLINE NOT DEPRIVATION

Giving up entire categories of food can be a mistake for many people. Usually, "All things in moderation" is more effective than crash dieting.  

12. THE POLITICS OF FOOD (opt)

When I was in charge of the Lunch Club, I insisted on a short period of silence before the meal started to reflect on the people whose hard work brought the meal to the table: farmers, pickers, packers, drivers, supermarket workers.   67goingon50 would like the UK to be self-supporting in food production and while cheaper food prices are fine, farmers need to be paid a decent rate for their food.

Sunday evenings are an opportunity for families to acknowledge people around the world who go to bed hungry.  Provide a light vegetarian meal: soup, bread/crackers, vegetarian spreads and fruit.   No dessert. Monday breakfast could be more substantial than usual to compensate. 



B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.

CHILLI CON TURKEY, low cal, low cholesterol, low salt & frugal

 A WINNING LOW-CALORIE, LOW-SALT CHILLI -- BUDGET FRIENDLY, TOO 

updated 2018

67goingon50's flagship Chilli con Turkey - intensely savoury but low-fat/salt/cholesterol with Ham, Chilli & Niblets Cornbread

'Another success - fiery and fulfilling. The beans & turkey were tender and spicy.  This recipe I will try' Taster

This is the recipe that started off 67goingon50 and has graced many a party table since 2015.

It's a real winner, especially for the budget conscious, producing a vat of intensely savoury chilli which scores high on both the taste and health meter.  It uses turkey, not beef, to reduce cholesterol and fat, and tinned tomatoes not salt-laden tomato paste to reduce salt.  And all without loss of flavour.

The chilli was the first thing the Blogger cooked for a Luncheon Club sponsored by the National Lottery.  Everyone was taken aback - in a good way! - not just by the taste but also by its heart and weight friendly qualities.  And by the low cost.  

Even better, no exotic ingredients are necessary (though if you like heat, dried chipotles* are a good addition to any store cupboard).

The recipe was adapted from one of the first modern gourmet chefs, Robert Carrier, from the 1960's. 67goingon50's copy of his cookbook - sadly out of print - is so battered, the publication name and date have vanished.  

Leftovers freeze well but frankly are unlikely at a gathering.

Cost: around £10 with carb, salad and garnishes
Serves: a crowd, or 6-8 as a main

Ingred:
500 g minced turkey
scant tablespoon olive oil in a spray bottle**
2 large onions, finely chopped
2 garlic cloves, minced or grated

2 x 250 g passata and 1 tin plum tomatoes, OR 3 tins plum tomatoes, two of them pureed

4 tablespoons mild chilli powder OR for more heat, 3 tbsp mild chili powder and one of Roasted Mexican Spices***
1 dried Chipotle chilli, reconstituted in 2-3 tbsp water (opt).
1 tablespoon flour
2 bay leaves, crumbled
1/4 tsp powdered cumin
1/2 tsp oregano

2 tins kidney beans, rinsed and drained

up to a tablespoon of sugar
s&p

chopped parsley for garnish.

VEGAN OPTION: replace turkey with tofu mince from frozen defrosted firm tofu that's had much of the water squeezed out of it and has been processed to a rough mince

Method:

1. Spray olive oil in a large, flameproof casserole pre-heated over med high.  Add turkey and onions, stirring frequently until meat is crumbly and browned.  (Use a potato masher to break up lumps.)
2. Add 2 packets passata/tins pureed tomatoes (rinsing out containers and saving the juice) and the garlic; bring to the boil and simmer 5 mins
3. Blend chilli powder, flour, bay leaves, cumin, oregano, paprika & chipotle pepper, if using incl soaking water.   If not using chipotle pepper, add a few tbsp of meat juices and the tomato juices from the tins/containers to make a smooth paste. Stir into the casserole; the mix will be sloppy.
4. Add rinsed, drained kidney beans
5. Cook over a low heat on stovetop or in a 180c oven for 1 1/2 hours or according to Instant Pot directions until thick and rich.    
6. Add third tin tomatoes, cutting with a knife or scissors so that there are lumps of tomato within the sauce.  Check seasoning but salt sparingly. 
7. Add up to one tablespoon sugar to moderate acidity of tomatoes
8. Dig out the chipotle pepper; add a few spoonfuls of juice and blitz to a puree; mix into the beans & sauce 
9. Serve very hot, sprinkled with parsley, on rice, buttered noodles or mashed potatoes.  A separate dish of finely diced chillis goes down well.
10. For a party table:  serve with separate bowls of grated cheese, finely chopped red onion, avocado mashed with lemon juice and dried chilli, tortilla chips, and fincely diced fresh red chillis.

Comments:

'Another success - fiery and fulfilling. The beans were tender and spicy, as was the turkey. I didn’t know they made turkey mince. Wow I just ate the (hidden) chilli! Live emailing! This recipe I will try.  The cornbread with niblets was perfect.'   Political Agent

Tips:

1. If there are no health issues, squeeze in up to 2 tbsp tomato paste 
2. If your kids find this too hot, swirl in some yoghurt. 
3. If others find this too mild, add finely chopped chillis to his portion.
4. If you like this, you'll also like Southern Unfried Chicken, spicy tantalizingly crispy chicken -- baked, not fried. 

*Waitrose

**Boots: holiday bottles 
***M&S

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This recipe has been adapted by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission

ORANGE AND BERRY PLATE,Low-sugar, Healthy, Frugal, Easy-peasy

FRESH, COLOURFUL GUILT-FREE VEGAN DESSERT

Orange & Berry Plate

          (updated March 2016)

This is 67goingon50's  "skinnier" version of the classic dessert of fresh orange slices in a sugar and orange liquor syrup, usually served with thick cream.  67's is just as lovely but much better for you - it's very low in sugar and fat.  It's also easier on the wallet.  

The Lunch Club were startled by its simplicity but raved over it's satisfying flavours. 

67 used black molasses sugar because it has higher levels of vitamins and minerals.  If you haven't any in stock, try the brownest sugar you have. 

Serves: 4-6
Cost: about £2.00

Ingredients:
4-5 supermarket oranges 
1/2 punnet strawberries, raspberries, blackberries or blueberries
a generous tablespoon molasses/dark muscovado sugar (opt)
1-2 tbsp orange flavoured liqueur or brandy or cinnamon whiskey or white grape juice (opt)
yoghurt-vanilla cream or 0% fat Greek or yoghurt 

Method: 

1.  Slice off the tops and bottoms of the oranges; the orange should  stand up on its own.
2.  Using a sharp knife, remove the peel and pith by sliding the knife blade under the top of the peel and allowing the knife to follow the curve down to the bottom.  
3.  Continue until the peel is gone.  Remove any strips of white pith so that the orange is 'naked'.  
4.  Slice the orange into circles 1/2 cm thick, saving the juices.
5.  Layer up the orange segments and berries.  Pour over the orange juice and alcohol, if using.  Sprinkle each layer with a tiny amount of black molasses sugar.  Rest at room temperature for at least half an hour.
6.  This is lovely as it is but really gorgeous with yoghurt-vanilla cream or 0% fat Greek or yoghurt or, if no cholesterol issues, single pouring cream.

More fruit deserts on NavBar:Recipes 1

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This recipe has been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.

NO-ADDED SUGAR, NO BUTTER FLAPJACKS

GUILT-FREE FLAPJACKS

Want flapjacks without guilt?  Try these, inspired by Waitrose magazine. 

Butter is replaced by sugar-free nut butter which is good for those with heart or cholesterol worries. Honey is replaced by cooked fruit.

For anyone who doesn't have time for a hot breakfast, these flapjacks are a great substitute. They freeze well.  

Cost: £2.50

Serves: 12-15 portions

Ingred:

250 gm rolled oats or no-sugar granola 

100 gms chopped nuts         

300 gm chopped apples or nectarines or both

85 gms orange juice, fresh preferred

100 gms unsugared nut butter

1 1/2 tsp cinnamon

1/2 c raisins or other dried fruit (apricots, cherries)

large handful of berries (Opt.)

Method:

1. Oven: 180 c/ 350F / Gas 5
2.  Cook chopped fruit in a heavy bottom pan on medium high heat with a teaspoon of oil, with the lid on; stir occasionally until the fruit has broken down and is cooked through. (10-15 min)  Add a tablespoon of water if it is catching.  

2.  Turn heat down slightly, add orange juice, nut butter and cinnamon, stirring well.    

3.  Take mixture off heat and blend with hand blender

4.  Add oatmeal/granola, nuts & dried fruit.  The mixture will be thick.

5.  Scatter fresh berries, if using, an a 9" x 11"pan lined with greaseproof paper.  Add the oatmeal mixture.  Level the mixture with a spatula or back of spoon.  

6.  Bake for 25 mins, checking the edges aren't burning.  Test.  Cook a further 5-15 minutes if you like your flapjacks quite dry.

7.  Cool and slice into squares.

Tip: 

• Most supermarkets now do bags of fruit for about £1
• Take these out of the freezer the night before and they'll be ready for your morning coffee

This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.