SKINNIER GOAN CURRY SEAFOOD RICE, Frugal, Double Duty, Low Cholesterol, Prepare ahead

Healthy, exotic and delicious fish casserole

Skinnier Goan Curry Seafood Rice with sugar snap peas

20/9/15

67goingon50's baked curried seafood and rice dish is the perfect comfort food as nights draw in -- creamy, subtly layered with spice, filling yet easy to digest.  

In the 80's and 90's, a cavernous but wildly popular Chinese restaurant near the Skating Rink on Queensway (London's second, smaller Chinatown) served a Portuguese dish of curried creamed seafood with rice. (The Chinese love curry if it's yellow, thick and not too spicy.)  Delicately flavoured, moist and yummy, it was comfort food of the highest quality but high in fat and calories.  And expensive.    

67's heart-and wallet-friendly version was developed using frozen fish and dried spices.   Yoghurt instead of cream reduces cholesterol. 

It's very easy to put together.  The sauce can be prepared in advance and the dish assembled later.  

Using brown instead of white rice makes it even more healthy.    

The recipe is for 2 but is easily doubled.  

The quantities of rice and sauce are generous and the dish can be re-heated if treated gently, say in a steamer over gentle heat, or stir-fried.  Add more defrosted seafood if you like.   

The dish counts as one of the two recommended fish meals a week.  

Vegetarians and vegans can replace the fish with chickpeas or butter (lima) beans or firm tofu.    

Cost: max £2
Feeds: 2
  
Ingred:

   2/3 cup of basmati rice (brown will be fine )

   1 med onion, finely sliced or grated
   1/2 green chilli, de-seeded and minced 
   2 garlic cloves, grated or minced
   1 inch/2cm piece peeled ginger, grated
   1 tbsp spelt (or wheat) flour
   1 1/2- 2 tbsp mild Madras curry powder
   1/2-1 tsp brown sugar
   1/4 tsp 5-spice powder
   1 bay leaf
   1/4-1/2 tsp salt
   1/2 tsp cracked black pepper  
   2-3 tbsp yoghurt (to taste)
   300 ml stock (pref) or water
   juice and zest of 1/2 lime
   cornflour & cold water

   300-400 gm total of defrosted pollock or other white fish in bite size chunks plus mixed seafood OR chickpeas, tofu or other pulses
 
Method:

1. Wash rice thoroughly.  Check cooking times; they'll vary according to the brand.  In a large saucepan, boil plenty of lightly salted water.  Add rice, bring to the boil, reduce heat to med and cook bubbling gently for 3/4 of time recommended.  Drain.  Run cold water over.  Set aside. The rice should be slightly underdone. 
2. In a heavy bottomed pan over med heat, cook onions in a tbsp veg oil until translucent (about 10 min)  Watch it doesn't burn
3. Add garlic, chilli, spices and a bit more oil if needed; stir well, cook for a minute.  Reduce heat to med low
4. Add stock and yoghurt; stir well; bring to a boil; reduce heat to med, cook 5 mins
5. Add juice and zest of 1/2 lime.  The sauce should be the thickness of double cream.  If not, mix 1-2 tsp cornflour with 3-4 tsp cold water and add to sauce; stir and continue to cook until the sauce reaches the desired thickness.
6. At this stage you can cool the sauce and assemble the dish later.
7. Blitz sauce with a blender until smooth & pass through a sieve. (opt - 67 doesn't bother)
8. Preheat oven to 350f/180c/ gas 4
9. Rinse fish and pat dry/drain and rinse pulses/ cube firm tofu
10. Cover the bottom of a 24 cm/11 inch roasting dish with half the rice.  Pour over a third of the curry sauce; it should flavour but not saturate the rice.  Scatter with chosen protein.  Add the rest of the rice in a neat layer.  Pour another third of the sauce over the rice.  Set aside the remainder of the sauce.
11. Cover the rice with greaseproof paper; cover dish with foil. 
12. Bake for 20-25 mins.
13. Serve with sugar snap peas cooked in boiling water for 3 minutes.

Tips:

• A good dish for the elderly or very young -- easy to eat and not bland.  If the diner finds it too spicy, stir in a little yoghurt or milk. 
• Iceland's offers frozen Seafood Selection (mixed prawns, mussels & calamari; 850 gms for £5)  

Sauce adapted from Chinese Expats (http://www.china-expats.com)

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

     

VEGETARIAN CHOCOLATE CAKE, A LA NIGELLA, An Indulgence, Egg free ,Vegetarian, Vegan

Wow!  What a Terrific Chocolate Cake, Whether Or Not You're Vegetarian or Vegan  (No eggs or icing sugar.  Butter only if you want it.) Includes Wheat-free version.

An Adaptation of Nigella's Vegan Chocolate Cake
'Amazingly good. Almost like a ganache; dark and unusual.' Tasters 

This vegetarian cake is the bees' knees.  It's wonderful. Unlike many vegetarian/vegan cakes it doesn't involve esoteric ingredients like beetroot or avocado -- it's just a good old-fashioned cake cake!

The original recipe asks for coconut oil and coconut butter, both of which are beyond most people's budgets and are also scarily high in saturated fat.  Nigella recommends using vegetable oil and veggie margarine instead.  67 used sunflower oil in the cake and butter in the icing, and also reduced the amount of sugar. 


It's quite easy to put together.  You don't need a mixer or beater, though good arm muscles are an advantage.  67 found a handheld electric whisk lightened the load.        

Dark and sinfully delicious, the cake's only possible improvement would be to replace a few tablespoons of liquid in the icing with brandy.  67's followers may find the amount of icing -- fabulous though it is -- generous; the amount is easily reduced by a third.

Whatever changes you make, this cake is a wonderful indulgence.  It was tested on friends and the reaction was enthusiastic. Small portions are recommended.

Cost: £3.00'ish
Feeds: 10-14

Ingred:

Icing 

  
  60ml cold water

  75g butter or veggie margarine in cubes

  50g soft dark sugar

  1½ teaspoons instant espresso

  1½ x 15ml tablespoons cocoa

  150g 70% dark chocolate, finely chopped

  handful coarsely chopped pistachio or other nuts

Cake 

   
   225g plain flour

   1½ teaspoons bicarbonate of soda

   ½ teaspoon fine sea salt

   1½ teaspoons instant espresso powder

   75g cocoa

   260-300 g soft dark brown sugar

   375ml hot water, from a recently boiled kettle
   1 tsp vanilla

   90ml sunflower or light vegetable oil

   1½ teaspoons vinegar 

1  24cm round springform  tin

1 baking sheet

Method:

Icing

1. Put all icing ingredients except chopped chocolate and butter into a heavy-based saucepan.  Bring to the boil & simmer until all sugar is dissolved (there shouldn't be any grittiness if you put your finger in it).  
2. Turn off heat and, without removing pan from hob, add finely chopped chocolate.  Stir; leave for a minute.
3. Whisk until glossy; add butter and beat in.  Cool. 
4. Stir with spatula occasionally.

Cake

1. Preheat oven to 350f/180C/gas 4 and put in a baking sheet at the same time. 
2. Line springform tin with baking parchment  (Put in a large square and gently press it against the bottom and up the sides, carefully pleating some of the sides to fit.  Staple pleats together or sellotape on the side facing the tin.)  
3. Mix flour, bicarb, salt, espresso & cocoa in lge bowl 
4. Mix sugar, water, oil and vinegar in a separate bowl.  Add to dry ingred.  Mix well with a whisk or electric beaters.
5. Pour into prepared tin
6. Bake 30-35 mins.  It's ready when cake comes away from the tin and a cake tester comes out relatively clean.  It's a fudgy cake; don't overdo the cooking.  
7. Let the cake cool in its tin on a wire rack 
8. Stir icing with a spatula.  It should be runny enough to cover the cake, but thick enough to sit on top. 
9. When the cake is completely cool, remove the sides of the springform pan.    Cut or tear the greaseproof paper down to the bottom edge until no greaseproof is visible but do not remove the base layer; the cake is VERY delicate.  
10. Pour icing over the centre of the cake; ease icing to the edges with a spatula.
11. Sprinkle with chopped nuts or hundreds and thousands.
12. Leave to stand 30 minutes before sliding cake onto a serving platter.  

Tips:

• 67 also made this cake with 100% wholemeal spelt flour and it was even more gloriously fudgy than the original.  The wholemeal flour reduces GI.  
• The recipe makes a large cake but will keep 5 days.  It also freezes well wrapped in a double layer of cling film and then foil. 
• For a smaller cake, reduce ingredients by 1/3, or halve the recipe.  Reduce cooking time by 5-10 mins

Comments from a meeting of local political activists:
"Amazing -- very dark."
"Very good!  Not too sweet and slightly bitter.
"Almost like a ganache; moist."
"Rich and light; quite unusual."

                               Adapted from Simply Nigella, published by Chatto & Windus, £26. 

More on NavBar:Recipes I/Cakes

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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.                                                                                 

SKINNIER MUSCULAR AUBERGINE & TAHINI DIP: Vegan, Easy-peasy

Delightful Aubergine & Tahini in a silky Vegan Dip 

 Spicy Aubergine & Tahini Dip with Pine Nuts & Thin Organic Rice Crackers
'Don't normally like aubergine but that's the best I've had' ' Very fruity'  'That is so good!' 'It's amazing' Tasters 

28/9/15

This wonderfully muscular, deeply flavoured aubergine dip is low in carbs, silky textured and very tasty.  It's a great first course or snack.  

Aubergine pates are less likely to be made at home than hummus, partly because people think eggplant preparation is complicated. to prepare. But this is simplicity itself.  Adapted from Ina Garten, it doesn't involve salting or patting slices dry -- just a bit of chopping and blending.    

The dish does need descent tahini, preferably light rather than dark.  67 prefers a Middle Eastern brand.  
    
Skinnier Aubergine spread is a crowd-pleaser, served with celery boats, flat carrot sticks and raw cauliflower florets.  Or it can be spread on good wholemeal toast or thin rice crackers, or rolled in Chickpea Flour Wraps with stir-fried mushroom and broccoli.

Cost: £1.50

Serves: 3-4 (the recipe multiplies well)

Ingred: 

1 large or 2 medium eggplant, peeled (peeling reduces bitterness)  

1 large red pepper

1 biggish red onion

2 garlic cloves, grated

1 1/2-3 tbsp olive oil

1/4 tsp cayenne pepper
1/8 tsp chilli flakes (opt) 

1-1 1/2 tsp salt 

1/2 tsp cracked black pepper

4 tbsp lemon juice

3-4 tbsp tahini 
1-2 tbsp tomato paste

2-3 tbsp fresh chopped parsley or chives (opt)
small handful pine nuts or sesame seeds (opt)

Method:

1. Preheat oven to 400 F/200c/gas 6-7
2. Cut aubergine, pepper and onion into 1 inch/2.5 cm cubes; add garlic, olive oil, cayenne, s&p.  Mix lightly
3. Spread out on a tray; roast in the middle of the oven for 45 mins, turning once, until lightly browned & soft. Check it isn't getting too brown too quickly.  Cool slightly.
4. Add lemon juice, tahini & tomato paste.  Blend coarsely in a food processor or with a stick blender.
5. Add chilli flakes, if using
6. Garnish with herbs and pinenuts or sesame seeds if using
7. Serve with crudites, rice crackers, French bread 

Tip: This mix will keep in the fridge for 4 days

       It can be frozen but mixture softens and needs more seasoning

                                                                                                More Easy Peasy on Nav Bar:Recipes I...

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This recipe has been adapted from Ina Garten & developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission. 

RUSSIAN RASPBERRY PUDDING , Low-sugar Indulgence, Easy-Peasy, optional skinnier version

Russian Raspberry Pudding has been renamed 

Hot Raspberry Pudding for Ukraine

STIR FRIED CUCUMBER & PORK/CHICKEN WITH NOODLES, Wheat-free, Easy-peasy, Healthy, Optional: Vegetarian or Vegan

Cooked Cucumber Combo, Unusual and Delicious

Stir-fried Cucumber & Pork with Rice Noodles 

This recipe is an intriguing way to serve cucumber but the results are delicious -- crunchy, savoury and with a hint of sweetness.   

It's healthy, too.  Cucumber is low-calorie of course but pork fillet (used here) is also surprisingly low in fat. Pork chops or loin of pork are ok so long as all fat is cut away but avoid belly or shoulder of pork, which will be high in fat and cholesterol.   

Chicken breast or beef can replace pork; vegetarians and vegans can use tofu, preferably firm. 

The noodles in the picture are M&S rice vermicelli (wheat & egg-free); similar noodles are available in Chinatowns. (See Know Your Noodle(s) -- How To on the Nav Bar) Egg noodles are also fine, as is rice but carbs are optional in any stir-fried dish.  

This dish is perfect for a quick nutritious meal.  Prepare everything before you start cooking and the dish will ready in 15 minutes.

Cost: £2.50
Serves:  2-3

Equipment: two large non-stick frying pans. one with a close fitting lid. 

Ingred:

      150-250 gm/ 2-4 oz pork fillet
      1 tbsp reduced (not low) salt soy sauce
      1 tbsp sherry/white wine/grape juice

      1 pad rice vermicelli

      1 whole cucumber

      1/2 tsp grated garlic
      1/2 tsp grated ginger     
      1/2 tsp chilli flakes (opt) OR
      1/2 fresh chilli, de-seeded & finely diced (opt)               

      1 tbsp corn flour
      4-6 tbsp cold water
      1/2-1 tbsp soy sauce (opt)

      groundnut or other non-olive vegetable oil

      1 tbsp sesame seeds (opt)
      1 tsp toasted sesame oil (opt)

 Method:

1. Mix soy sauce & sherry in a medium bowl 
2. Slice pork thinly across the grain; add to soy-sherry mix. Stir; each slice should touch the marinade.  Leave 20 mins
3. Pour boiling water over rice vermicelli, leave for 5 mins; drain, rinse and set aside 
4. In a separate bowl, mix cornstarch with cold water.  Set aside.  
5. Meanwhile, heat a wide non-stick fry pan over high heat
6. Halve cucumber vertically.  Remove seeds, using a spoon.
7. Place cucumber flat side down and slice into 1/2 inch/1 cm pieces, on a slight angle 
8. When pan is very hot, spray with groundnut oil 
9. Add cucumber in one layer if poss; leave for 1-2 mins without stirring till cucumber takes on some colour.  Turn slices, leave for 30-40 secs.
10. Decant into a bowl, set aside
11. Spray pan with a little more oil if needed.  Add pork slices in one layer; leave 1-2 mins to take on some colour
12. Flip meat slices; stir quickly.  Add cucumber, grated ginger and garlic.  Toss and stir.  Put a lid on the pan; turn heat down to medium and leave for 1-2 mins.
13. Heat another frying pan.  When hot, generously spray with groundnut oil.  Add noodles in a wide circle.  On medium high heat, leave to crisp and take on a bit of colour.  
14. Check cucumber/pork mix for seasoning.  Add pepper, a bit of salt & chilli if using.
15. Stir cornstarch mix, add extra soy sauce if using (but not if there are blood pressure issues), and pour over cucumber & pork.  A thick gravy should form quite quickly; if too thick add water, a little at a time until the desired thickness is reached.  Stir.
16. Arrange noodles around the edge of a large platter or bowl. Decant cucumber, pork and gravy mix into the centre.
17. Sprinkle with sesame seeds & toasted sesame oil, if using. 
18. Serve with extra reduced salt soy on the table.

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

HOW TO USE YOUR NOODLE/S

Everyday and Specialist Noodles for Healthy Chinese cooking

first published 2015; updated 3/2023

prices up but still wallet-friendly

Noodles are an excellent backdrop for Chinese dishes and are faster and easier to prepare than rice.  They come in many shapes and sizes and are made from many ingredients. Those with wheat and gluten allergies will have a happy shopping day in a big Chinese supermarket like Loon Fung on Gerrard Street, London, or in other UK Chinatowns.  You can also buy Chinese noodles in some Japanese supermarkets. 

A nice bit of fresh
 Chinese Ginger

The popularity of Chinese cooking has encouraged UK supermarkets to stock own-brand noodles.  The supermarkets have good relationships with Chinese & Thai producers and their egg noodles are almost indistinguishable from those in Chinese supermarkets. 

Specialist noodles will only be available in Chinese supermarkets but most, sadly, do not do online orders. When in a Chinese supermarket, it's worth buying a couple of noodle types; they won't go off but are best kept in a plastic bag.  Even better is to find a few other people who enjoy cooking Chinese, form a shopping club and share costs and products.  

Most Chinese noodles require no cooking.  Simply pour boiling water over; leave 5 mins, drain and rinse in cold water.

The noodles in this selection like everything have gone up but are still wallet-friendly around or under £2 a pack.  (Organic Soba and Udon noodles not included.) 

Common All-Garden Supermarket  Noodles

Supermarket egg noodles come in a surprising variety and are well-priced at £1/ish a pack.

Once considered an ok alternative until a visit to Chinatown, the noodles are now seen as the 'do-we-really-need-to-go-to Chinatown?' option.   

Rice Vermicelli
(these are from M&S)

Rice Noodles:

For the wheat-phobic.

Gluten-free and thinner than egg noodles. Cook quickly according to instructions. 

Often used in Singapore Noodles.

'Glass' or 'Thread' bean starch noodles

'Glass' or 'thread' Noodles 

Known as 'Dieters' Delights' they  are made from green bean starch and lower in carbs.  They're very popular with singletons and slimmers.

Transparent & springy, they soak up flavours beautifully.

Buy in Chinatowns & some supermarkets (eg Sainsbury's) in singleton portions (£2.50 for 8x2oz) or family sized packets.  

Vegetarian/Vegan Noodles

Vegetarian/Vegan  Noodles

Egg free, these are a  boon for Vegetarians and Vegans. They taste almost as good as Egg Noodles and have a lovely texture.  

They crisp up beautifully in a small amount of oil.  Sweet potato noodles are also available.

Ho Fun (flat) Noodles 

Flat wheat noodles, also known as rice sticks, Ho Fun and Shredded Flour Noodles, are the sturdiest of this lot and do require cooking. They're worth it -- they have a wonderful mouth texture and stand up well to intensely savoury dishes, often involving fermented black beans.  
Drop the noodles in boiling water, reduce heat & simmer 7 mins.  Drain & rinse.  

Tip:
In London's Chinatown, there are 3 major supermarkets, two across from one another on Gerrard Street and one on Lisle Street, one street south

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This information has been compiled by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.

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

SWEDISH PLUM CAKE, An Indulgence

An Indulgence for plum season...

Swedish Plum & Ginger Cake 

67goingon50 is not sure what makes this delicious fragrant cake Swedish but whatever it is, it's wonderful!  Despite a few modifications, the cake is not healthy.  At all.  But it's perfect as a treat, say for afternoon tea or Sunday lunch.   

The basic recipe has been with 67 for at least a quarter of a century -- it started out as a Swedish Apple Cake -- but where it's from is lost in the mists of time. 

There is no way to reduce fat or sugar.  Enjoy every single mouthful but remember portion control.  

Those going for broke can serve the cake with ice cream, clotted cream or double cream.  Anyone aiming for self-restraint can dollop on yoghurt-cream, frozen yoghurt, single or whipping cream.  

Cost: min £3
Feeds: 8-12


Ingred:

Cake: 142 gm/5 oz room temperature butter
          142 gm/5 oz sugar
          3 med eggs at room temperature 
           
         198.5gm/7oz plain flour
          1 tsp bkg pwder
          pinch salt
          1 tsp vanilla
   

 Topping: 
         8 med plums (about 600 gm?), halved, stoned & in 8 wedges 
         1 tbsp cognac (opt)
         2 tsp dried ginger
         2 tbsp soft brown sugar
         1 tsp finely grated fresh ginger (opt) 
           
Pre-heat oven to 350f/180c/gas 4  
Generously butter an 7"x 10"/18cm x 26 cm rectangle (used here) or an 9"/18 cm square or round baking dish.  Put a strip of greaseproof paper down the centre of a square/rectangle or cut out a circle the size of a round pan 

Method:

1. Beat butter and sugar until light and pale, about 5 mins
2. Add  eggs, one by one, beating well after each egg.  (The batter will look curdled but comes together later.)
3. Add vanilla.  Blend.
4. Sift flour, baking powder and salt together.  Add to batter.  Beat just until it is fully blended. (Don't overbeat at this stage).  The batter will be thick.
5. Scrape into the baking dish, spread out and and flatten with a spatula. 
6. Put plums in large bowl.  Add cognac if using and toss.
7. Mix sugar and dried ginger.  Sprinkle over plums and toss until each piece is partially coated.  (You may need more of the sugar-ginger mix.)  Add grated ginger and mix well to distribute.
8. Push plum wedges slightly below the surface of the batter.
9. Bake for 40-50 mins or until a toothpick comes out clean
10. Allow to rest on a baking rack for 10 mins.
11. Run a knife between the cake and the sides of the tin.
12. Lift out cake and leave to cool.
13. Serve with yoghurt-cream, plain or with ginger syrup, if you have it, or some finely chopped crystallized ginger. 

Comments:

Another agent and I both loved the cake and had a bit each day. It quite made his day at the start of the week. We finished it off today, it was lovely; I have no idea how you make the sponge so soft and even.' Two Political Agents

Tips: 

• Swedish Apple Cake: Replace plums with fresh chopped apple and replace ginger with cinnamon; when cake is cool, sprinkle with icing sugar
• Plum stones are easily removed with a spoon
• For a thinner cake; a 9 x 11 inch pan works well

More plum desserts on NavBar: Recipes1/Baking...

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

GERMAN POTATO FRANKFURTER POTAGE, Double Duty, Child-friendly, Vegan opt

A comforting autumn/winter soup for vegetarians & carnivores... 

German Potato, Green Bean & Frankfurter Soup:
 Double Duty: vegan & carnivore options

photo: 9/11/15

This recipe has been in 67goingon70's repertoire for years but worries about dairy and carb content have kept it on the back burner.  It is such a comforting dish, though, with delightful texture contrasts, 67 adapted and revived it.  

Leeks replace some of the potatoes and good chicken or veggie stock is used instead of milk/cream (but milk/cream or half stock/half diary can be used.)  As winter beds in, the soup will please both vegetarians and carnivores.

As with all soups, the secret to sensational flavours is to sweat the veg for at least 20 minutes before adding liquid.

Cost: £2
Feeds: 6-8 

Ingred:
   1 large onion, in medium dice 
   1 lge leek, white only, washed throughly, sliced vertically & sliced in half inch/1 cm pieces
   2 1/2 lge mugs scrubbed, unpeeled potatoes in med dice
   1/2 tsp thyme or marjoram
   600ml chicken or veggie stock (or milk or half diary/half stock)
   100 ml water
   1 mug fine green beans in 1"/2cm lengths
   5 chicken frankfurters or 1 mug veggie franks, sliced

Method:

1. Spray bottom of heavy bottomed pan with olive oil; add a tbsp of butter.
2. Over medium heat, saute onion, leeks and potatoes, until onions are translucent
3. Reduce heat to med low, cover partially and leave to sweat 20 min, stirring every 5 mins to stop veg sticking 
4. Sprinkle with thyme; stir
5. Add stock, water and milk if using.  The liquid should cover the vegetables by 1/2 inch/1 cm.
6. Bring to the boil; cook over med heat 20 mins.  
7. Take pan off stove.  Remove a third of the mix; coarsely mash so that some potatoes retain their shape; set aside.  Using a stick blender, puree the rest  
8. Return pan to stove.  Add mashed vegetables/soup.
9. If guests include carnivores and vegetarians, divide up the base accordingly.  
10. Add green beans and franks.  Cook at least 5 minutes.  Green beans should be al dente and franks heated through.  If not, cook another few minutes. 
11. Test seasoning.
12. Serve with a chive garnish (opt)

Tips:

• To make this a vegan dish, use vegetable stock and use veggie frankfurters 
• Middle Eastern veggie franks  most closely resemble the texture/taste of meat 
• Not keen on frankfurters? Replace with baby meatballs made of minced chicken poached in water and drained. 
• Replace frankfurters with an egg poached in the soup.

For more soups, got to NavBar/RecipesII:Soups

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

HOT SALAD NICOISE

An inspired variation on a theme

67goingon50 first encountered this dish some years ago at a posh staff dining room in Canary Wharf.  It was considered a bit iffy -- hot salad? -- but in fact it was absolutely delicious. The crusty, golden potatoes were the perfect backdrop for the tangy tuna, the salty olives and the gentle yieldingness of beautfully boiled eggs.  And at a time when most non-meat dishes consisted of cheese or cheese, it was inspired.

Hot Salad Nicoise

Most adults will love the Hot Salad Nicoise but kids might have a problem with the olives and sun blush tomatoes.  Perhaps a version without the olives but with a fried runny egg plopped on top would be more suitable.

The amount of eggs and tuna can be increased or decreased without any damage to the final result.

Cost: £2.50
Feeds: 2-3  

Ingred:
     2 hard boiled eggs
     6-8 med potatoes in 1/2"/1cm slices (about 1 1/2 mugs)
     generous handful green beans
     1 regular sized tin tuna in water, drained and in irregular sized chunks
     100 gm M&S antipasti selection (artichoke hearts, olives, sub-blush tomatoes & capers) or a handful of olives and a handful of sun-blush tomatoes
      1/2 recipe French vinaigrette

Method:

1. Peel eggs; halve; cut each half into three wedges
2. Cook potato slices in boiling salted water for 10 mins; remove and cool
3. Add green beans; cook 3 mins, remove and cool
4. Generously spray large frying pan with olive oil, add potatoes in one layer.  You may need a 2nd pan
5. Cook each side over med-high heat for 3-4 minutes or until golden and crusty 
6. Put all the potatoes in one pan; add green beans and tuna
7. Stir well, trying not to break up potatoes
8. Add antipasti/olives/sun-blush tomatoes and vinaigrette
9. Cook a further minute or so or until warmed through.  

Tip: 

• Vegans can replace tuna with firm tofu
• When boiling eggs, the best way to avoid sulphur ring is to cover the eggs with water and bring them to a boil.  Turn off the heat, cover the pan and leave 10 mins.  Drain, run cold water over or place in ice until cool.

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

HOW TO.. TRANSFORM SALAD INTO FLAVOUR PACKED HOT DISHES , Frugal ,Healthy. Easy-Peasy

Waste not, want not...

67goingon50 is used to using salad ingredients for cooking -- Asian chefs often use them in stir fries and as a garnish in soups.  (Try lean pork and cucumber, Art of Stir Fry)  These recipes are two great clean-out-the-salad-drawer-before-going-shopping-again dishes, making them cheaper than chips!

The first, a quick way of producing 

Broth Cup

vegetable stock. was stumbled on when the veg drawer revealed a great deal of unused salad.  67 intended to make a quick light stock which could later be used to intensify the flavour of classic veg stock. But after just half an hour of cooking, the stock was sweet and deep enough to stand on its own. 

1.  QUICK VEGETABLE STOCK


Costs: little
Feeds: depends on how much salad & veg you have

Ingred:
Any or all of: lettuce, cucumber, mushrooms, radishes, tomatoes, carrots, celery and any other raw veg except beets 
onion
1-2 small chillis, seeds & membrane removed
several cloves garlic, grated
fresh ginger, peeled & grated
potato (opt)
fresh herbs including parsley or thyme
enough water to cover veg by at least 2 inches

Method:

1. Discard any dead leaves; remove any spoiled portions of tomato.  Remove stems from mushrooms; peel.  Top & tail radishes; slice thickly.  Cut cucumber in thick slices.  Using a peeler, make long strips of carrot.  
2. Peel onion; cut into wedges.  Scrub potato if using.  Wash herbs.
3. Place everything in a large pot with grated garlic and ginger. Add enough water to cover veg by 2in/4 cm
4. Bring to a boil.
5. Turn down heat to med-high and leave to bubble gently for at least 30 mins.  
6. Taste.  The stock should be fragrant and beautifully flavoured; if not, continue cooking.  
7. Serve as broth or in a soup.  

2.  LEFTOVER SALAD VEG FRIED RICE (See The Art of Stir Fry)

Leftovers Fried Rice, Frugal & Healthy

This is not a dish for guests unless they're very close friends and not likely to be offended by leftovers.  As a means of using up some of the things in your fridge, it's ace. Tasty as all get out, any cooked meat or fish, leftover cooked veg and salad veg can be used.  Firm-set tofu, plain or spiced, is also good. 

Don't be afraid of stir-frying cucumber, radish or tomatoes -- they add a wonderful edge and help moisten rice which may be a little dry.

Cost: max £1
Feeds: 1-2

Ingred:
   1/2 mug diced raw cucumber
   1/4 mug sliced radish
   5-6 thickly sliced mushrooms   
   at least one heaping mugful of cold cooked rice  
   1-2 med tomato, seeds and all, diced, sprayed lightly with olive oil and lightly salted
   1 tsp grated fresh ginger
   1 tsp grated garlic  
   at least half a mugful of cold cooked diced meat OR flaked fish OR firm tofu (marinade plain tofu in a 1-1 mix of soy sauce and sherry/wine/grape juice for 20 mins)
    Oyster Sauce or Reduced Salt Soy Sauce (used sparingly)

Method:

1. Stir fry cucumber, radish & mushrooms over high heat in a pan lightly sprayed with groundnut (peanut) or other light veg oil for 1-2 mins
2. Add rice, tomato, ginger & garlic.  Stir quickly; add protein.
3. Reduce heat to med-high, cover pan and allow to steam gently for a couple of minutes or until heated through.
4. Add a scant tablespoon of oyster or soy sauce; stir through rice mixture.
5. Taste for seasoning.  Add pepper but only a little salt.
6. Serve.

Tip:  It is always a good idea to serve salads undressed with dressing on the side.  That way, nothing is wasted.

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

CRUNCHY SALAD: APPLE COLESLAW WITH NUTS, Vegan, Healthy, Frugal, Easy-Peasy

A Crunchy Satisfying Vegetarian Salad 

Apple & Nut Coleslaw, with Vegan option

This salad was inspired by a local M&S with a wonderful deli bar. The original was too sweet and too high in cholesterol for 67goingon50 and was adapted to meet 67's criteria. 

The salad is perfect for a portable lunch; pack the dressing separately, slice the apples on site and mix.  It goes exceptionally well with cold roast or un-dressed poached chicken.

Cabbage and apples are a terrific combination and this is a perfect way of getting raw veg and fruit.  The slight sweetness, the juicy crisp fruit and the crunchiness of nuts should please everyone.  

To make it easier on the pocket, replace cashew nuts with salted peanuts and maple syrup with honey.  Whatever salted nuts you use -- and a small amount of salt balances the sweetness -- remove excess oil and some of the salt by rubbing the nuts with a paper serviette.

Cost: min: £1
Feeds: 2

Ingred:
1 heaped coffee mug finely sliced or grated cabbage (67 used Sweetheart, the pointy one but any will do)
1 large sweet juicy apple (67 likes Braeburn or Granny Smith), unpeeled, cored, quartered and sliced as thinly as you can
2 tbsp mayonnaise
6 tbsp yoghurt
1-1 1/2 tsp maple syrup
1 generous handful salted roasted cashews, with excess oil and salt rubbed off with a paper serviette 
pepper & salt

Method:

1. Mix mayo, yoghurt & maple syrup 
2. Add enough to the grated cabbage to moisten. Mix well. Add pepper and a bit of salt.  Mound the cabbage in a ring on a plate; leave centre free.
3. Coat the apple slices with the mayo-yoghurt mix
4. Arrange the slices of apple on the cabbage with the pointed ends facing outward
5. Toss the nuts around the outer core.
6. OR if you can't be bothered to arrange the apple slices, mix cabbage, apple and nuts together with the dressing and serve 

Tips:

• Make this a wholly vegetarian meal by adding low-fat mild cheese: goats or 30% fat-reduced cheddar
• Vegan option: replace dairy yoghurt & mayo with plant-based
• If you liked this you will probably also like Waldorf Salad

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