DEVILLED EGGS WITH A SURPRISE TWIST, Frugal, Low-fat, Easy-Peasy, No-Meat

RIDE THE DEVILLED EGG TREND  WITH A GUTSY, SAVOURY TWIST

Lower-fat Tuna-stuffed Devilled Eggs,
'Mmm; these are really good!' 'Seriously good; absolutely fantastic' 'Amazing, Love the paprika. And not too mayonnais-ey'

Devilled Eggs are the new it-food. It's no surprise. Though they're very 1950's (in a good way), cooking is limited and they're a frugal non-meat protein.  

Devilled eggs can be maddeningly fiddly and there never seems to be enough yolk.  The mayonnaise can send fat content to stratospheric levels.  This recipe, adapted from Robert Carrier, reduces calories with Yoghurt-mayo and adds savouriness and bulk by mixing tuna into the yolks.  And it's low-fat!

According to Food Channel Chef Trisha, the yolks will stay in the middle of the egg and not at the ends if, the night before cooking the eggs, they're turned upside down in their container. (It works!)
    
A 25 ml ice-cream scoop works a treat for stuffing the shells. The ambitious can try a piping bag with a large star-shaped nozzle.  

Packed carefully, they make great picnic food.  

Feeds: 12 as hor d'oeuvres, 6 as starter, 3 as  main
Cost: £2.75

Ingred:
    6 free-range eggs, hard boiled (see Tips below)
    1 standard-sized tin tuna fish, drained
    2-3 tbsp finely chopped celery
    2 tbsp finely chopped olives OR finely diced red onion OR the white of spring onions    
    2 tsp lemon juice
    1 tsp grated lemon zest
    1/3 tsp salt and 1/2 tsp cracked black pepper
    2/3 cup/160 ml yoghurt-mayo (you won't need all of this for the filling)
    1 tbsp Dijon mustard
     3-10 drops Tobasco
     2 tbsp fresh chives finely chopped

     Garnish: smoked paprika
                   fresh lettuce leaves, pref crunchy ie Romaine

Method:

1. Cool eggs under running water.  Roll on a flat surface, pressing down lightly so shells crack and peel easily.  
2. Halve eggs lengthwise; scoop out yolks and grate on a box grater or microplane.
3. Take the merest sliver off the bottom of the egg whites to prevent wobbling     
4. Crush tuna with a fork, leaving no lumps.
5. Mix yolks, tuna, celery, olives or onion, lemon zest, lemon juice until blended.  Season (use at least 1/3 tsp salt). 
6. Blend yoghurt-mayo and mustard. Fold only enough yoghurt-mayo-mustard into tuna-yolk mix just until scoopable but not sloppy (usually about 4 rounded tablespoons but maybe a little more if using a piping bag). Keep rest of yoghurt mayo to serve alongside the eggs. 
7. Mix in tabasco to taste (10 drops give a big of a kick but is not recommended for kids or the ill and infirm) and chopped chives; mix in 1tbsp very hot water
8. Chill for a couple of hours or overnight so that the flavours have time to blend.
9. Pipe or spoon yolk mix into egg whites; sprinkle generously with spoked paprika
10. Serve on a bed of lettuce with extra dressing.  

Tips: 

• Leftover yolk mix is fabulous on unbuttered hot toast.
• Foolproof Hard-Boiled Eggs without sulphur ring.  Place eggs in a pan of water; bring to a boil; turn off heat, cover with a lid and leave for 10 minutes.  Run under cold water.  
• Substitute chopped olives with finely minced red onion or minced spring onions (green only)
• For piping bags and tips, or ice cream scoops try Specialty Shops Nisbits (mail order) or Dennys in Soho or John Lewis.  For Budget shopping try John Lewis and most large supermarkets (where prices are surprisingly low.)  

Copyright: 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.

NO-ADDED-SUGAR BAKED PEACHES WITH CINNAMON & VANILLA, Frugal, Easy-peasy

BAKED PEACHES: AN AMBROSIAL NO-SUGAR TREAT

When supermarkets decided, not that long ago, to sell imperfect fruit and vegetables instead of insisting they be a similar size and shape, many shoppers rejoiced.  Not just because much rejected produce was, shamefully, thrown away or fed to animals but also because tasty perfectly acceptable produce became available at much lower prices.

For example, a supermarket I frequent always has fresh pineapple at around or under a pound.  OK, to get the best of them, they need to be cooked.  But sprinkled with fresh ginger and a few drops of vanilla and baked with a bit of water, the pineapples become a stunning and unusual dessert.

And because of the fruit's natural sweetness, there's no need to add sugar.

This week supermarket punnets of peaches and plums are selling for a remarkable 70 pence each.  Baking the peaches will surprise and delight family and friends.


Feeds: 4
Cost: £1.50

Ingred:
    4-6 medium peaches
    1/2 tsp dried cinnamon
    1/2 tsp vanilla essence  
    1/3 cup/80 ml water
    1-2 tbsp cognac  (opt)

Method:

1. Preheat oven to 180c, 350f, gas 5
2. Halve peaches; remove stones; cut each half into quarters
3. Place in an 8"/20cm baking dish.
4. Sprinkle over cinnamon and vanilla
5. Add water.  Cover dish tightly with foil.
6. Bake 20-25 min or until peaches are soft. Remove peel.
7. Add brandy to adults' portion.
8. Serve as is with yoghurt cream, or over ice cream or on the side with Bread Cake.  
9. Puree leftovers and add to prosecco or fizzy water for a cheat's Bellini

Tip:  For No-Sugar Baked Plum Ambrosia, substitute 1/2 tsp fresh grated ginger for cinnamon and orange juice for water.

INSTANT JAM/FRUIT COMPOTE. Low-sugar, Easy-peasy, Frugal

GREAT FOR USING UP FRUIT THAT'S SOFT BUT NOT ROTTEN...

Strawberry Compote: fast, easy, oh-so-delicious and good for you!

Those half-price packets of fresh berries because they're on a sell-by date?  They're usually off their best and it's not a good idea to freeze them.  Make use of them in smoothies or fruit salads.

OR save the berries in an unbelievably easy, delicious way by making instant jam or compote.  The technique is used repeatedly on the BBC's Saturday Kitchen but is also used regularly in high-end commercial kitchens.

All you need is a frying pan, fruit, a bit of water, a bit of sugar and a few drops of vanilla essence.  Use one fruit or a mix and as much or as little sugar as you like.  For a juicy compote to serve over ice cream or with cake, add more liquid; for a thickish jam, less.  Orange juice can be substituted for water.

Method:

1. Put a heavy-bottomed frying pan over med-high heat.
2. Remove any bruised or rotten bits of fruit
3. Add fruit, a bit of sugar (try a minimum amount first, say a teaspoon or tablespoon) and a small amount of water - enough so the fruit doesn't stick - to the pan.
   
4. Cook until the berries begin to pop and the juices begin to run.  Add vanilla extract. Taste; you'll be surprised by its sweetness but if necessary, add more sugar, bit by bit
   
5. For a loose compote, add water until it reaches the consistency you like; this will be perfect for pouring over ice cream.
6. For jam, let the mix cook down until and nearly spreadable, 5-10 mins  
7. Keeps in the fridge three days.

Tip:

• Once the compote/jam is cooled, it can be frozen
• This method is also useful when supermarkets sell large quantities of berries because of a glut!  
• It works equally well with fresh or frozen berries.
• Fruit can be frozen once in its raw state and again when cooked, but no more.

Please leave a comment in the box below

Copyright: 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.

YOGHURT: REGULATOR OF HEALTHY LIVES

...including Yoghurt-Mayonnaise & Yoghurt Cream Recipes

Low or no-fat yoghurt, taken regularly in small quantities is a great gift to our digestive systems.

Our intestines work hard doing a vital job.  They absorb every essential mineral and nutrient from the food we digest -- the fuel that keeps the body's organs and our immune systems working.  They also move along the items the body can't digest -- toxins and fibre -- in order to expel them from the body before they poison or block the system.  

The average length of intestines is over 5 feet/1 1/2 metres. They're wrinkled and lined with tiny fingers, tucked tightly and wound neatly into our tummies.  And, as the toxins and fibre near the end of their journey, they need all the help they can get.  That's where most yoghurts and the bacteria in them can play an important role.   

Good health is dependent on regular bowel movements (doctors say we should aim for one bowel movement a day, preferably in the morning).  Constipation leads to physical and mental sluggishness and discomfort.  Toxins can build up, affecting the skin and hair and general health.  Yoghurt can speed up the elimination progress.  

67goingon70 recommends...

FREEZING BERRIES: SUMMER IN WINTER

 NOW IS THE TIME TO STOCK UP ON BERRIES 

Strawberries Prepped for freezing using pizza tray ridges to keep separate 

There's a glut of wonderful soft fruit in the shops, a riot of strawberries, raspberries, blueberries, blackberries, cherries and plums -- all marvellously perfumed and vividly coloured.  Fresh and by the handful, baked or poached, buried in puddings, turned into instant jam/fruit compote -- there are as many ways of eating them as there are ways of combining them. 

(See:  Skinny Cherry Pie, Orange & Berry Plate,  Raspberry Streusel Coffee Cake, Reducing Food Bills: Fruit, )

Prices will carry on dropping and it will soon be time to stock up, freeze and store berries.  In a few months, when the fruit and the wonderful weather are just a lovely memory, you'll have the means to add a jewelled sparkle to autumn fruit crumbles and stewed fruits.  

Freezing berries is the easiest thing in the world.  Place them on a flat surface, with a bit of distance between them so they don't freeze in clumps.  A ridged pizza pan keeps the berries in rows and easily separated; a griddle pan or a plastic microwave bacon tray (costing all £1 at Camden Morrisons) will do a similar job. Otherwise, a baking tray lined with greaseproof paper is fine, so long as the berries don't touch one another.   

Blueberries on a microwave bacon tray (£1'ish)

Most of the fruit can be frozen whole but strawberries planned for smoothies are better frozen halved or quartered.  The fruit will take a couple of hours to freeze solid.  Then bag up and label the berries but don't fasten the bags tightly. That way, you can reach in at any time and grab a handful for smoothies or to sprinkle over muffins or hot porridge.  They'll keep up to six months.  

Some other ideas for frozen berries.  

• Sugar-free Apple and Blackberry pie 
• Pear and Blueberry Crumble
• Strawberry Crumble
• Fruit Compote and Pancakes 

Please leave a comment in the box below

DISCLAIMER: The author accepts no liability for the consequences of any actions taken on the basis of the information provided.  Any information not sourced to a second party is the copyright of the blogger.

THROAT-SOOTHING FRUIT SMOOTHIE, dairy free option

GREAT FOR THE SICKBED

Colds/'flu are no joke and viruses sweeping through the population can be distressing.  If it doesn't affect the stomach, it strikes at the throat.  

67goingon50's Savoury Egg Custard Wonder Cure  helps get the frail back on their feet.

This fruit smoothie can soothe the stomach and the throat whatever stage your flu is at.  It is cold and thick, almost like a milkshake, but without the clagginess.  Depending on how much liquid you prefer, it can be treated like ice cream -- a godsend when the temperature is high both inside and out -- or as a drink.

67 always has on hand frozen blueberries and straw/raspberries for smoothies , porridge and baking.

Fresh ginger is both a restorative and digestive.

The portion is small, bearing in mind the appetites of the ill.

Feeds: 1
Cost: 85 pence

Ingred:
   1 handful frozen blueberries
   1 handful frozen strawberries or cherries or other red berries (smoothies using raspberries should be strained through a fine-mesh sieve to remove pips)
   1/2-1 tsp grated fresh ginger or a 1/4 tsp dried
   juice of 1 fat orange
   1 tsp maple syrup or honey (opt)
   1 tsp 0-fat yoghurt (opt) but not in early stages of a cold 

Method:

Using a stick or bowl blender or juicer, whizz ingredients together until thick.  Serve.

Add carbonated water if a thinner drink is preferred.

Tip:
If this recipe was effective, also try Medicinal Ginger Tea


Copyright: 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.

FOOLPROOF WHITE RICE

COOKING RICE IS AN ART

I've been cooking rice since I was knee-high.  Over the years there have been countless compliments and requests for recipes.   

Whether as the carb element of the meal or in a salad like Avocado Pilaff, well-cooked rice is an important element of success.

If you're pressed for time or can't be bothered with anything more than easy-cook rice, follow manufacturers' instructions to add double the amount of water, bring to a boil, cover and leave for 10-12 minutes. (67's shortcut during busy times involves Waitrose's VeeTee Himalayan Basmati which is excellent but not your run-of-the mill rice.)

But if you want something that makes family and guests perk up, these recipes are for you.  The recommended rice for these recipes is long grain, something like the Indian Amira brand or Tilda.  

The Basic White Rice is based on Chinese techniques and the Special Occasion Dinner Party Rice on Indian methods. 

Once you get the hang of it, the methods are quite simple and they produce excellent results. 

Basic White Rice for 4

1 coffee mug white long-grain rice, basmati if the budget allows (not pre-cooked)

2 coffee mugs water or stock

a heavy bottomed pan, wide enough for rice & liquid to sit around 2 inches/4 cm.

a clean tea towel

Method:

1. Place rice in a small-meshed sieve  over a bowl.  Turn the tap on and let it run over the rice, making sure all the grains are wet (otherwise they will float off, clog the drain and make your plumber very cross!).  Check the water after a few minutes; if the water is cloudy, keep the tap running until the water is clear -- this could take up to 5 minutes.  (To reduce noise, place a small bowl, down side up, on top of the rice.) 
2. Put drained rice in a heavy-bottomed pot with a tight-fitting lid.  Add liquid.  Do not cover.  Do not stir.  Bring to a boil.
3. Turn down heat to med-high.  The water should still be bubbling but not frantically.  Leave it to cook for about 10 minutes or until most of the water has been absorbed and the surface of the rice is pitted with tiny holes.

   

   
   

4. Tilt the pan.  If liquid is still visible, let the rice cook a little longer until all the water is gone.
5. Turn heat down to low.  Wrap the lid in a clean tea towel; tie the corners on top of the lid. No part of the cloth should be near the heat.  Clamp lid down on the pot.
6. Leave for 15-20 minutes.  Test with a fork.  Grains should be soft and separate.
7. Serve.

Tips:

• Try stock instead of water with delicate main courses such as fish
•  See also Foolproof Brown Rice.

 Dinner Party Rice

Note: You need two pots for this, one large and one regular sized pot with a tight-fitting lid, and a clean tea towel.  

For every 4 people, one large mug basmati rice

Method:

1. Place rice in a sieve with small mesh over a bowl.  Turn the tap on and let it run over the rice, making sure all the grains are wet (otherwise they will float off, clog the drain and make your plumber very cross!).  Keep the tap running until the water is no longer cloudy -- up to 5 minutes.  (To reduce noise, place a small bowl, down side up, on top of the rice.) 
2. Bring a large pot of salted water to a boil; turn down heat slightly
3. Add rice; the water should continue to bubble and the rice grains float free.  Leave for 10 minutes. 
4. Meanwhile prepare your second pot.  It should be heavy-bottomed and non-stick.  The base should be big enough that the rice makes a layer no higher than a couple of inches/4 cm.  Spray liberally with good olive or  peanut oil (or coat with butter if you're not worried about cholesterol.)  Warm over medium-high heat. 
5. Check rice.  You're looking for grains that are nearly done, not cooked; there will be some resistance to the teeth.  If a little more cooking is necessary, turn down heat slightly and leave 5 mins.
6. Drain.  
7. Turn up heat under 2nd pan to high.  Pour rice in, shaking slightly to spread the rice evenly over the base.
8. Wrap the lid in a clean tea towel; tie the corners on top of the lid. No part of the cloth should be near the heat.  Clamp lid down on the pot.  Reduce heat to medium low.  
9. Leave for 10-15 minutes or until grains are cooked through. 
10. Check base; if not brown & crusty, turn heat back up to high 2 mins.
11. To serve, place a large plate over the pan, turn the pan over and upend the rice.    
12. The bottom will have formed a lovely brown crust which should be easily removed (if you have used enough oil). Break into serving pieces and serve in a separate dish.  The crust will be very popular.

Tips:

In a highly prized (high fat & cholesterol) Iranian version of dinner party rice, toasted walnuts are mixed into the rice and more butter stirred through

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

DISCLAIMER: The author accepts no liability for the consequences of any actions taken on the basis of the information provided.  Any information not sourced to a second party is the copyright of the blogger.

AVOCADO PILAFF SALAD, Vegetarian Main, Vegan

Each mouthful a taste sensation...includes Balsamic Vinaigrette

Avocado Pilaff Salad, perfect for the glut of supermarket avocados

Originally posted 2015; updated may 2016

67goingon50 has made the hot version of this wonderful rice and avocado dish many times, usually in the winter when avocados are a little hard and need cooking to soften.  With multiple layers of flavour and texture, the pilaff has the savoury softness of beautifully cooked rice, the butteriness of avocado, tantalising vegetable bites and the gentle waxy crunchiness of pine nuts. No wonder Avocado Pilaff is a favourite vegetarian main course.  

Supermarkets are well stocked with avocados right now (May 2019) but while well-priced, there's quite a bit of hanging about waiting for them to be ready.  And then sometimes finding they're past their best! The pilaff is a great solution.

67 adapted the original recipe (from Robert Carrier) to make an impressive whole meal salad.  

The rice is flavoured with a balsamic vinegar vinaigrette but a white wine vinegar/lemon juice and Dijon mustard vinaigrette is also good.    

The only expensive ingredient is pine nuts but sunflower seeds can be used instead.  It will keep well in the fridge for a couple of days.

Feeds: 6
Cost: £3.50

Ingred:
    8 oz/225 g long-grain, pref Basmati white rice
    4 tbsp sherry, white wine or grape juice
    1 1/4 pints/700 ml good stock,     
    4 tbsp finely chopped red onion
    1 stalk celery, peeled, finely chopped
    2 oz/50 gms pine nuts or sunflower seeds    
    4 oz/100g button mushrooms, sliced
    1/2 tsp grated garlic
    4 oz/100 gm fresh tomatoes, de-seeded & in 1/4-1/2 inch (1/2-1 cm) dice 
    1 ripe avocado pear
     lemon juice
     salt & pepper
  
Method:

1. Prepare and cook rice as in Foolproof White Rice.
2. When rice is cooked, decant into a large dish, squashing any lumps.  Pour over enough vinaigrette to flavour but not swamp the rice.  Leave to cool at least 20 minutes.
3. Heat a frying pan over med-high heat.  Add pine nuts; toss until fragrant and slightly brown (3-5 mins). Be careful; they burn easily. Pour onto a plate and set aside to cool.  
4. Meanwhile, spray a frying pan with olive oil and add mushrooms. When mushrooms are half done, add juice of half a lemon and garlic.  Continue cooking until liquid is gone.  Set aside to cool.
5. Spray tomatoes liberally with good olive oil and salt lightly, stirring so that all the pieces are seasoned.
6. Peel avocados and cut into good-sized dice. Coat liberally with lemon juice, tossing so that each piece is coated and does not go brown. Salt lightly and add pepper.
7. Add onions and celery to rice.  Stir to blend.  Add mushrooms.  Stir.  Add tomatoes and pine nuts.  Stir well.  Add avocado pieces.  Mix carefully.
8. Refrigerate several hours or overnight to allow flavours to blend.  
9. Serve at room temperature.    

Balsamic Vinaigrette:
     6-8 tbsp good olive oil
     2 tbsp balsamic vinegar
     good pinch salt and 1/4 tsp pepper, pref. coarsely ground
     2 rounded tsp wholegrain mustard
     1/2 tsp sugar, honey or maple syrup (opt)

OR 

French Vinaigrette
    6-8 tbsp good olive oil
    2 tbsp lemon juice/white wine vinegar/cider vinegar
    good pinch salt and 1/4 tsp pepper, pref coarsely ground
    2 rounded tsp Dijon mustard

Pour all ingredients into a jar with a tight fitting lid and shake until thick and blended. Check seasoning.

Tip: to make this go further, stir in rinsed drained chickpeas or diced firm tofu

More vegetarian/vegan on NavBar: Recipes II

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Copyright: 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.

SKINNY CHERRY PIE, low-fat, low-sugar, high flavour

WHO CAN RESIST SKINNY CHERRY PIE?

Stock Photo: Skinny Cherry Pie

Pies are often off the menu for the health conscious -- they can be full of fat and sugar.  But not 67's Skinny Cherry Pie. 

The pie fits all the criteria for a fruity treat - it's stuffed full of ripe English cherries and has gorgeous rich pastry.  But it still manages to be low-fat and low-sugar.

Though the pie looks and tastes like an high-cal indulgence, damage to the waistline is reduced.  

67's skinny version has only one layer of pastry and relies on the natural sweetness of the cherries rather than sugar.  For adults, a splash of cherry brandy or cognac adds sophistication. 

The topping is a cross between a cobbler and pastry - buttery and crumbly - but is cleverly arranged in a lattice pattern to reduce fat levels even more.  Portion control also will also minimises calories.  

In North America, Cherry pies are second favourite to Apple. 

Feeds: 3-4 (the recipe doubles easily)
Costs: £4

Ingred:
   1/2 kilo/ 8 ounces cherries
   1-3 tbsp sugar
   Juice of one orange 
   1/2 tsp extract of vanilla
   1-2 tbsp cognac or cherry brandy (opt)

Pastry
   2 oz/65gm self-raising flour
   pinch salt
   1 1/2 oz/45 gm diced, chilled unsalted butter
   2 tbsp double cream 

Method:

1. Preheat oven to 190c, 170fan, 375f,  gas 6
2. Stone the cherries, using a stoning device or one end of a paper clip, extended. Or halve cherries and dig out stone.
3. Place cherries in a 7inch/17 cm or equiv pie plate.  Sprinkle over sugar, vanilla and alcohol, if using.  Add orange juice.
4. In a separate bowl, mix flour and salt.  Rub butter into flour by hand or with a processor until the mix resembles peas.  Add Cream, mix well. Form into a dough ball.
5. Place dough between two sheets of floured greaseproof paper.  Roll out to a rectangle the thickness of a pound coin.
6. Cut into strips just over an inch/2 cm wide.  Make a lattice topping (See You Tube).
7. Bake 35-40 mins.
8. Serve warm, not hot with ice cream or double cream.

More fruit desserts NavBar: RecipesII

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Copyright: 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.

SLOW-ROASTED LAMB RIBS FOR THE HEALTH-CONSCIOUS Lower fat

LAMB RIBS FOR THE HEALTH-CONSCIOUS, an indulgence, easy-peasy

updated Mar 2023

'There is nothing like a crispy, well-seasoned lamb rib that is not dripping with fat!'

English lamb - tender, moist, tasty - is back in the shops.  Though lamb is high in protein and health-giving minerals it is also the highest in fat of all meats.  When cooked properly, however, fat levels can be reduced without sacrificing flavour.  It is a welcome change from pork ribs or poultry.   

Lamb ribs can be bought pre-cut and sometimes pre-seasoned with minty spices.  You can buy a breast of lamb, divide it into ribs and make your own seasoning.   They are not exactly frugal but are great as a treat.

To make them go further, an hour before the ribs are done, put a tray of sausages and chicken wings in the lower part of the oven.  They'll be crisp and brown by the time the ribs are done.  If you're feeling lazy and the oven has room, you could also cook Baked Potatoes (halved, rubbed in olive oil, seasoned and set directly onto a rack - don't wrap) and Sun-Blush tomatoes at the same time.  

The ribs are best eaten warm but go extremely well with Carnival Potato Salad or Sweet Potato Fries and Home Made Sun-Blush tomatoes.

Cost: about £6/50per kilo 
Feeds: 4 or double with other meats

Ingred:
   1 kilo lamb ribs

 Either:

Mint Sauce; store bought - if necessary, add a bit of sugar and stock to reduce it's tartness - or your own home-made

Oil & Lemon Glaze

   50-50 mix of olive oil and lemon juice 

   sumac, a lemony Middle Eastern herb  (opt)

Method:

1. Preheat oven to it's highest setting. 
2. Line a large roasting tin with foil and set a baking rack in the centre (to keep ribs from cooking in their own fat)
3. If ribs are not pre-cut, carefully slice into separate ribs; brush with choice of glaze; arrange on baking rack  
4. Place in middle of oven; turn down heat to 160c, 320 f, gas 3
5. Bake for 1 3/4 to 2 hours or until nearly all the fat has melted away. Brush  with glaze every 20 mins or so, turning the ribs half-way, leaving a brown crispy crown on top of the flesh
6. If you used the olive oil/lemon marinade; sprinkle generously with sumac, a lemony Middle Eastern spice)    
7. Keep warm till ready to serve.

Tips:  

• After braising or roasting lamb, pour juices into a flat container and freeze 10-15 mins.  The fat will congeal and is more easily removed.  Serve the juices, rather than gravy.    

more lamb on Nav Bar:Recipes II...

Copyright: 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.

HOME-MADE SUNBLUSH TOMATO BOMBS, Vegan, Healthy, Frugal, Easy-peasy

Flavour Explosion in a Mouthful...

Stock Photo (original in due course)

When these wonderful, intensely flavoured tomatoes were served to the Lunch Club, they caused a sensation.  Everyone demanded the recipe.

Often served in high-end restaurants, they're easy to prepare but not easily produced.  They require long, slow, low cooking and are fuel intensive.  They also need careful watching.  But, if you're baking something else at low temperatures for a long time, and the tomatoes can share the oven, they're a doddle.

I've used this recipe with small vine tomatoes, cut across their circumference,  common-all-garden cheap as chips packaged tomatoes in slices or wedges and beautifully scented vine tomatoes.  They were all great but the vine tomatoes, to my mind, were wasted -- I would rather have them raw, sliced, drizzled with olive oil and lightly salted.  

Cost: 80p 
Feeds: 6 (2 halves each) or about 100gms/3.5oz

Ingredients:
    6 medium tomatoes or equiv, in 6 wedges each or halved across the middle
    1-2 cloves garlic, finely sliced into matchsticks.
    Olive oil, extra virgin if possible 
    salt & pepper
    basil or thyme, dried or fresh
    sugar (no more than 1/4 tsp)

Method:

1. Preheat oven to 160c, 320 f, gas 3 (Or cook with Minty Lamb Ribs)
2. Spread out tomatoes on a tray lined with greaseproof paper
3. Spray tomato surfaces with olive oil.  
4. Insert 1 or 2 slivers of garlic into the soft part of the tomato (opt)
5. Season with salt & pepper
6. Sprinkle each tomato half with a pinch of basil or thyme
7. Sprinkle with a small pinch of sugar.  
8. Place on the bottom of the oven.  Leave for 1-2 hours. 
9. After the first hour, check every 20 minutes or so to prevent overcooking.   
10. Serve warm or at room temperature.

Copyright: 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.

CARNIVAL POTATO SALAD. Low-fat, Low-cal

Potato Salad: a staple of picnic meals in North America

It's a relatively inexpensive carb.  It can be as simple as potatoes with a few sliced green onions, or potatoes with chopped celery, or potatoes with sliced hard boiled eggs.

Mayonnaise is the binding agent but this recipe used lower-fat, lower-cal yoghurt mayonnaise.  The yoghurt in the dressing needs to be strained for 4 hours or overnight until it takes on the consistency of mayonnaise.

In this recipe 67goingon50 used baby new potatoes, suprisingly inexpensive, for speed.  In the summer, try Sweet Pepperinos, colourful sweet baby peppers, or the lovely thin-skinned red pointy peppers.  But any cooked potatoes and raw peppers will be fine.

Cost: min £2.50
Feeds: 6-8

Ingredients:
   1 kilo baby new potatoes
   100-150 gms raw peppers  
       (67 uses Sweet Pepperinos or thin-skinned red pointy peppers or bell peppers). 
   4-6  hard-boiled eggs 

   2 1/2 cups 0-fat yoghurt-mayonnaise

Method:

1. Line a sieve with a clean wet j-cloth; add 0-fat yoghurt. Leave to strain in the fridge 4 hours or preferably overnight
2. Cut new potatoes into equal sizes.  Drop into a pan of boiling salted water.  Reduce heat to med high.  Cook for 13 minutes or until knife slides through without resistance.  Drain and leave to cool.
3. Wash peppers; remove tops; halve, remove white pith.  Cut into fine dice.
4. Chop eggs coarsely.
5. Mix potatoes, peppers and eggs in a large bowl.
6. Mix 3/4 c/180 ml strained 0-fat yoghurt with 1/4c/60 ml mayonnaise.  Season with salt and pepper.  Add gradually to potato mix until the mixture is well coated.  (You may have some yoghurt-mayo left for use another time.)  
7. Refrigerate until ready to serve.

Tips:

• add a tin of tuna to make a whole meal salad
• for hard-boiled eggs without a sulphurous ring, bring water to boil; add eggs, turn off heat, cover and leave 10 mins.  Drain and run cold water over until cool

More potato salads on NavBar: Recipes II/Salads

Copyright: 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.

WONDER CURE: SAVOURY EGG CUSTARD

RESTORING HEALTH AFTER ILLNESS

Everyone gets 'flu or a bad cold now and again but sometimes it's a struggle to get back to good health.

Until health and energy are restored, it's wise to avoid intensive gym exercises.  A short walk when you're feeling better, increasing in duration as your strength improves is fine. But too much exercise can slow recovery.  

One of the biggest problems with flu viruses is that the appetite wanes but one needs to eat in order to get better.  This Savoury Egg Custard -- a recipe in my family for generations -- is a perfect solution.  I've watched grizzling toddlers and frail older people who've been unable or unwilling to eat take one taste, finish the rest and keep it down. The health improves from that point.  Adults trying to get back to work also find recovery speeds up.        

The custard consists of three ingredients -- egg, water and soy sauce, all items usually on hand without going to the shops. The mix is easily digested and absorbed, helping restore the body's energy and resilience.  It also encourages the intake of fluids to prevent further dehydration.

The dish is easily prepared but some planning is needed: the water should be boiled and cooled.  Keep back some of the water used to boil the kettle for other purposes.  If you're desperate or in a hurry, tap or bottled water is ok but affects the texture of the custard.  Pre-boiling the water helps make the custard silky, tasty and easily digested.  

The mix can be steamed or microwaved, though the microwave leaves the top of the custard looking more like curd cheese than silk!  

This recipe is for one.  As the health improves, a double portion is fine and the amount of water can be reduced slightly

If serving to children and older people, cool to lukewarm.  


Cost:  25 pence
Serves: 1

Ingred:
    1 medium egg, preferably organic
    1 teacup boiled and cooled water (160 ml)
     reduced-salt soy sauce
    
Method:

1. In a heatproof bowl, beat the egg till yolk & white are blended but not frothy.
2. Add cooled, boiled water.  Blend.  
3. Add a few drops of soy sauce, blend. 
4. Cover dish with cling film.
5. If using a microwave, pierce the film in several places.  Place the dish on a glass tray. Cook on medium heat for 3 1/2 mins.  The top will look curdled and the custard will have pockets of liquid but be very silky.  
6. Or steam for 15 minutes until a knife comes out clean.
7. Cool to lukewarm for children and older people.
8. Serve with a few more drops soy sauce to taste. 

Tip:  
Once the patient's appetite begins to improve, move on to meat and/or vegetable broths with a little rice and peas



DISCLAIMER: The author accepts no liability for the consequences of any actions taken on the basis of the information provided.  Any information not sourced to a second party is the copyright of the blogger.

  

TANTALISING CHEAT'S TORTILLA ESPAGNOL, Vegetarian Picnic Food

SPANISH OMELETTE: VEGETARIAN FOOD FOR A PICNIC 

updated  July 2021

Made-from scratch Spanish Potato Onion Tortilla but there is a cheat's version!

Tortilla Espagnol is not, as I once thought, something wrapped in a thin flour pancake.  It is a delicious savoury omelette, wonderfully satisfying and redolent of hot thyme-scented air and clear Mediterranean skies.

These are everywhere in the shops now but I promise you, the home cooked version is much more tasty and is good the day after.  The method of preparation in this recipe makes it an easy-peasy dish.

The recipe calls for a reasonable amount of oil but it is unsaturated.  Dieters should wait for a Blow-out day for this treat or restrict portions. 

In Spanish tavernas, the onions are prepared in advance.   Chips are deep-friend to order before being mixed into the egg and onion.  This method, or one using oven-baked chips (fewer calories!) means the cook is not sweating over a hot stove waiting for potatoes to cook.  Baking the tortilla rather than frying and flipping also frees up time and energy.

If you want an authentic version of this delicious and popular dish using raw potatoes, see below.

Feeds: 4-6
Costs: min £2.50

You'll need a 22 cm/8 inch round pan,  lined with greaseproof paper.  

Ingred:
1 large Spanish or 2 medium brown onions (225 gm)
1 large portion of chips from your local chippie, or 1 1/2 mugs oven chips, defrosted (400 gm)
6 -8 extra large eggs
1 red pepper in cm strips (opt)
3 oz/85 grams soft goat cheese (opt)
olive oil (the best you can afford)
1- 1 1/2 tsp salt and 1-1/2 tsp pepper 


Method:

1. Heat oven to 180c, 350f, gas 4.  Cut a piece of greaseproof paper to fit the bottom of the baking pan.  
2. Chop the onion in small dice and sweat in 1-2 tbsp of good olive oil over med-low heat until translucent and cooked through.  Don't let the onions brown.  When done, salt lightly and cool.  (This step can be done the day before.)
3. If using oven chips, spray lightly with olive oil and bake in the oven according to instructions.  Salt lightly and cool.  
4. Put the tortilla pan, without the paper, in the oven
5. Whisk eggs; add  1/2 - 1 1/2 tsp salt and plenty of pepper.  
6. Add cooled onions and potatoes and stir well  The egg should cover the potatoes and onions and allow them to move freely.  If not, beat another couple of eggs and add.  
7. Remove pan from oven with oven gloves. Add greaseproof paper.  Pour in enough olive oil to create a thin film on the bottom.   
8. Pour in egg-potato-onion mix.  If using peppers, arrange in a pretty pattern.  If using cheese cover the surface.  Press both down slightly with a spoon.
9. Bake 25-35 minutes or until slightly wobbly in the middle, poke a small sharp knife near the centre to check the tortilla is cooked.  It will continue cooking out of the oven. 
10. This can be served hot but is brilliant at room temperature or at a picnic.  Keeps in the fridge for 2 days after cooking.

Tips:

• for a glamorous multi-layered version of this, try Glamourous Spanish tortilla
• If cooking potatoes from scratch, slice 1 1/2 baking potatoes thinly. Heat a wide-bottomed pan to med-high, add 1-2 tbsp of olive oil and a couple of tablespoons water. Add potatoes; cover, stirring now and again to prevent catching.  It could take 10-20 mins or longer, depending on your pan, until the potatoes are cooked through
• if you're on holiday, supermarket pre-prepared onions are acceptable.    
• For a meat version, add a couple of handfuls sliced chorizo or ham 

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.

CHINESE CHICKEN WHOLE MEAL SALAD

 A WHOLE MEAL SALAD....

This sensational Asian-inspired salad is full of wonderful tastes and textures.  It's rice-based but studded with chunks of juicy savoury chicken, lots of vegetables, fruit and nuts. Served on a bed of lettuce, nothing else is required.  

Everything can be prepared in the cool of the evening and assembled the next day.  If you have less of one ingredient and more of another, there's no problem. Cooked vegetables can also be added; cold cauliflower florets or peas liven up the mix. Just taste and adjust seasoning if necessary.

I have used brown rice (Foolproof Brown Rice)  but white is fine.  

Cost:  £5-7
Feeds: 4-6

Ingred: 
750 gm chicken thighs (about 7) or 2 chicken breasts in 1 cm slices
2 tbsp reduced salt soy sauce and 2 tbsp sherry, white wine or grape juice
200 gm/8 oz rice, uncooked
4-6 sticks of celery
1/2 tin bamboo shoots or water chestnuts (opt)
1 generous mugful tenderstem broccoli 
3 oranges, segmented (scroll down for method)
1/2 bunch green onions, finely chopped
Two handsful coarsely chopped salted cashews or peanuts (remove some salt and oil by rubbing with a paper napkin)
lettuce 

Dressing
80 ml/1/3 cup vegetable oil (groundnut or sunflower is good)
3 tbsp reduced-salt soy sauce
80 ml/1/3 cup orange juice
1-2 tbsp soft brown sugar  
1 tbsp chopped fresh mint or 1 tsp dried  
1 tbsp fresh finely grated ginger or 1 tsp dried   
a couple of finely grated garlic cloves
1 tbsp toasted sesame oil

Method

1. Remove skin from chicken. Marinade in 2 tbsp reduced-salt soy sauce and 2 tbsp sherry, white wine or grape juice for 20 minutes. Drain. 
2. Bake at 180c/350f/gas4 for 20-25 mins or until done. If using using thighs, cool and shred.  
3. Cut the bottoms off broccoli stems and halve if necessary so spears are a similar size.  Cook in boiling water for 3 minutes then plunge into ice or very cold water.
4. Wash celery, peel the backs and chop into fine dice.  
5. If using bamboo shoots, slice into matchsticks.
6. Spring onions: remove floppy leaves; finely slice white and greens .   
7. See below for oranges.  
8. Put dressing ingredients in a jar, and with lid screwed on tight, shake vigorously till emulsified
9. Stir together rice, celery, spring onions, broccoli and bamboo shoots or water chestnuts 
10. Pour over 1/2 to 2/3 dressing to moisten.
11. Line a large platter with lettuce leaves.  Sprinkle a good layer of rice on top, leaving a green border
12. Sprinkle a third of the chicken over the rice.  Start building a rounded mound of salad.
13. Sprinkle chicken with half the oranges and nuts.  Add another layer of rice
14. Cover with a third of chicken and most of the remaining orange segments.  
15. Add another layer of rice; end with a layer of chicken, a few scattered orange segments and nuts. 
16. Chill until ready to serve with reserved dressing on the side.

Orange Segments

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 pith.  You should now have a whole, naked orange.   
4. Over a bowl to catch the drips, use your knife to slide between an orange segment and the segment skin.  Push down gently to the bottom of the segment then slip the knife under the other side, bringing it up and sliding the segment into the bowl.  Continue until all the segments are removed.  Squeeze the rest of the orange to get the juice.  
5. OR if you can't be bothered with 4, slice the naked orange into circles 1/2 cm thick.

Copyright: 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.