ROAST CHICKEN WITH AN ORIENTAL TWIST

An unexpected treat for the adventurous eater - and even kids like it!

updated 1 May 2028

Roast Chicken, Oriental Style 
'Unusual but in a good way' 'Really good; the flesh is very juicy and tender' -Tasters

This is a recipe the Blogger developed many years ago and it usually impresses and pleases -- adult males, in particular.  Some kids love it, though it may be more popular with boys than girls. 

The Oriental aspects are preserved black beans (How to Use Preserved Black Beans) and the standard mix of ginger and garlic.  An optional wash of star anise and sherry adds another layer of flavour.

The black beans on their own are well flavoured but their saltiness is muted by rinsing in water and storing in sherry. They are mashed into softened butter and slipped under the chicken skin before it goes into the oven.  The result is not subtle but is not at all overwhelming.   

67 normally recommends removing the roasted skin to reduce fat but it's so crispy you may find yourself unwilling to do that.  Save this dish for a day of Indulgence.

Those with high blood pressure should approach cautiously.

Cost: min £4; higher for high-end chickens (buy the best you can afford)
Serves: 4

Ingred:
    1 whole chicken
    2 oz softened butter
    2 generous tsp preserved black beans, mashed
    1 good-sized clove garlic, grated or minced 
    1 1/2 tsp grated or minced peeled ginger 

    1 star anise, left 1/2 hour in 2 1/2 tbsp boiling water (opt)
    1 1/2 tbsp dry sherry or grape juice(opt)

    1 onion quartered
    3-4 unpeeled cloves of garlic
    water

Method:

1. Preheat oven to 180c/350f/170fan/gas 4
2. Mash the beans into a paste; mix into the softened butter with the ginger and garlic, carefully distributing the aromatics throughout the butter 
3. Starting from the top of the chicken breast above the cavity, carefully lift the skin from the chicken, trying not to tear it.  Using your fingertips, gently push the butter under the skin, massaging it toward the back end of the bird and over the thighs.  A slight bulge and darker colour will indicate where the flavoured butter has covered the flesh.  If there's any butter left, rub it over the wings and the legs of the bird. 
4. Place the chicken on a roasting rack in a roasting tin
5. If using the star anise, remove from liquid & add sherry; brush it liberally over the chicken skin (opt)
6. Add 1/2 inch/1 cm water to the pan
7. Cover the breast loosely with foil.
8. Bake according to instructions   
9. Remove foil at 2/3 of the cooking time.  Baste the bird with the juices in the bottom of the pan every 10 mins (and with the star anise liquid if there's any left over).
10. When the cooking time is up, put a meat thermometer into the thickest part of the thigh (not near bone or fat); it should register 75C/165F OR insert sharp knife between thigh and breast; the juices should run clear - if there is any pink, the chicken needs further cooking 
11. Pour the juices into a jug; add a bit of water to the roasting tin and bring it to a boil, scraping the bottom of the pan. Decant into the juices.  Remove as much fat as you can.  
12. If you prefer a thicker gravy, mix one tablespoon cornflour with 2 tablespoons cold water and add to the juices.  Heat until it thickens.
13. Serve with Unfried Rice and stir-fried mixed vegetables OR with crushed new potatoes and lightly boiled vegetables.

Tips:

Carved roast chicken

• Alternative Version: Brush chicken generously with a 2-1 mix of olive oil and freshly squeezed lemon juice.  Put the lemon in the cavity with some thyme (fresh if possible) and some unpeeled garlic cloves
• How to Carve a Chicken

Comments:
    'It's really great juicy, tender chicken'.  50+ Political administrator
    'Roasting a chicken Chinese style is a bit unusual but in a good way. I like it.'   20+ Australian-Chinese  
     'It's really tastes good!' 2 female tasters, one older; one  younger 

                            More chicken on NavBar: Recipes I: Chicken

 Please leave a comment below

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.  

SENSATIONAL SPICY GINGER COOKIES, no butter

Not quite 'For Men Only' but definitely appeals to the sophisticated cookie muncher...

  first posted 2016; updated 5/23

Spicy Ginger Cookies, darkly delicious
'a gaggle of men were seen scoffing these, making happy humming noises!'
  

These cookies, adapted from Ina Garten to reduce sugar levels, are dark and gloriously spicy, like a biscuit version of gingerbread.  The blogger has seen a gaggle of men happily scoffing them while making humming noises!  

As well as candied ginger, the recipe calls for molasses/treacle. Molasses gives the cookies their distinctive yumminess but also adds iron, calcium and a host of other beneficial minerals. It's also sweeter than sugar, so you need less. 

Kids might not like the spiciness but a batch of easily-put- together Chocolate Shortbread, with or without smarties, should quell any potential riots. 

An electric hand mixer or stand-alone mixer is essential for this recipe.  

   

Cost: £3.25'ish (5/2023)

Makes: at least 12 large, 24 small

Ingred:

   

   1/3 cup/75ml molasses/ black treacle)

   175gm/6.2oz dark brown sugar   
   1/4 cup/60ml sunflower oil

   1 extra large egg (63gm/2.25oz)
   1 tsp vanilla extract

   215gm/7.5oz white flour

   100gm/3.5 wholemeal flour   

    1/4 tsp salt

   1 tsp baking soda

   2 tsp cinnamon
   1 1/2 tsp cloves 

   1/2 tsp dried ginger

   1/2 tsp nutmeg

  

Left: crystallised ginger
Right: ginger in syrup    

3/4 c/100 gm crystallized ginger (preferred), or drained ginger in syrup, in small dice (the ginger from syrup makes the cookies much sweeter)

Method:

1. Preheat Oven to 180 c/350F  
2. Line two cookie trays with greaseproof paper
3. Mix flours, salt, baking soda and spices in a bowl 
4. In a good-sized bowl, beat sugar & molasses until blended; add oil and beat continuously - a good 5-10 mins with electric beater - until fluffy 
5. Add egg & vanilla; beat till blended
6. Add dry ingred in halves; beat till blended - the dough will be very thick
7. Stir in candied ginger, beating slowly till blended
8. For large biscuits: use a 35 ml (standard) ice-cream scoop or spoon to drop dough onto a baking tray lined with greaseproof or parchment paper; they need a little room but not much
9. Make an indentation in the centre of the cookie with your thumb 
10. For smaller biscuits, use a 20 ml scoop/spoon 
11. Bake 12-15 mins

Tips:

• Crystallised ginger & ginger in syrup is available at major supermarkets & some street stalls 

                             See Nav Bar above for more cookie recipes ...

 PLEASE LEAVE A COMMENT IN THE BOX BELOW 

    
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.  

CHUNKY LENTIL SOUP with SPINACH & BEEF MINIBALLS, Triple-duty with Vegan Option

Lentil Soup that has them coming back for more...

Not just a load of ol' hippy lentils -- fab comfort food for family and guests! 

Lentil soup has been a staple of the 67 diet for ages.  It's always wonderfully warming and soothing but does, sometimes, smack of the frugal hippie lifestyle.

This recipe will alter that image forever but still remain within budget.  It contains small amounts of beef but is equally good with shredded ham hock.

Or you can forgo meat altogether and serve it with cheese and walnut soda bread,  unforgettable flaky cheese biscuits or sliced vegetarian/vegan sausages.   

The spinach adds a lovely hit of colour, texture and flavour.

Cost: £2.50
Serves: 6-8 (recipe halves easily)

Ingred:
   2 med onions, in med dice
   2  large sticks celery, peeled & in med dice
   2 carrots, med dice
   1 large potato, in med dice (no need to peel)  
   olive oil
  
   1 cup red lentils, 
   1-2 tsp veg granules (opt)
   1 fresh red chilli, top & tailed & with seeds removed, in tiny dice OR 1/4-1/3 tsp chilli flakes (opt)
   1 bay leaf
   2 pints good stock or water
   pepper & salt
   1 tbsp finely chopped parsley

    couple of handfuls washed spinach, stems removed

   150 gms 90% fat-free beef mince, in rough teaspoons-full, pre-poached in boiling water 5 mins; OR 150 gms cooked shredded ham hock OR 150 gms vegetarian frankfurters (67 likes Tivali) in med chunks

Method: 

1. Spray large heavy-bottomed pot generously with olive oil; turn heat to high; add onions; reduce heat to med-high; saute until translucent (a couple of mins)
2. Add carrots, celery, potatoes and chilli if using; stir & sweat* over med heat for 20 mins with the lid half on; give it a good stir now and again to prevent sticking
3. Meanwhile, wash lentils, bring to the boil & drain 
4. Add stock/water and lentils to the pan; bring to the boil; reduce heat to med; cook 15 mins; season to taste
5. Remove half of the soup; blend (carefully, it's hot) & return to the pot
6. This is your base;  divide if necessary  
7. Add meat or veggie frankfurters; cook over medium heat until heated through; add spinach & cook until wilted 
8. Serve accompanied by bread or unforgettable flaky cheese biscuits

  

Tip:

• To 'sweat the veg' is to cook over med-low heat to allow flavours to intensify and the veg to develop a light brown crust  
• If you've run out of lentils, any other pulse or pasta will do 
• One other vegetable can be added; 67 used a pepper that needed to be used up and the soup tasted fine 

Please leave a Comment in the box below 

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.  

HOW TO...GET THE BEST OF SUPERMARKET CHICKEN

Supermarket chicken, a popular option in most households, can use a bit of help to be at its best.

Supermarket Chicken Wings in Orange & Sherry Sauce 

Updated September 2017

It's wonderful to be able to afford organic, free-range, corn-fed or imported high-end French chicken but for most, that's not an option.

Supermarket chicken is still one of the main sources of lean protein for shoppers all over the UK.  Not surprising - it's relatively cheap and easy to prepare in a healthy way.  

There are concerns, of course: antibiotics, possible bacteria, the conditions under which chickens are kept and GM contamination.  

But UK food safety standards are amongst the highest in the world and are the highest in Europe.  Chicken producers and supermarkets acknowledge customers' concerns and and try to meet them.  But the costs of letting all chicken range freely and of making production absolutely safe would send prices sky-high.  

It is wise to remember, however: supermarkets stock all grades of chicken from Economy to Organic.  ALWAYS BUY THE BEST YOU CAN AFFORD.  Only you can decide whether a whole organic chicken stretched over 2 meals (including stock) is better for your family's requirements than 2 standard or economy chickens.

To minimize risk, store, handle and - most importantly - cook chicken properly. (See Food Safety.Gov)  It is also wise not to eat chicken too often, and to buy English from a trusted supermarket. 

ENSURE YOUR CHICKEN IS THOROUGHLY COOKED

• Whole chickens - put a meat thermometer into the thickest
  part of the thigh, not near bone or fat; it should register 180c/350f.  OR insert sharp knife between thigh and chicken body; the juices should run clear - if there is any pink, the chicken needs further cooking
• Chicken pieces with bones - a fork should go into the flesh easily; the juices should run clear
• Boneless chicken pieces - no pink in the centre (cut into the underside of the chicken to check)

Also:

• Remove as much fat as possible before serving
• If re-heating chicken, cut it into small pieces.

SUPERMARKET CHICKEN: BLAND, TOUGH & FATTY?

Not always, but here's how to make sure it's not: 

1.  ROASTING
     Add flavour by: 
     - rubbing skin with olive oil & citrus fruit and/or herbs 

Carved Roast Chicken 

     - carefully inserting a soft butter & herb or flavouring mix under the skin (see Roast Chicken Oriental Style )
   - put an onion & unpeeled garlic cloves OR lemon & herbs in the cavity before roasting
     - put 1/2 in/1 cm water in the roasting tin
     - loosely cover the chicken breast with foil or cook the bird in a bake-bag for the first 2/3 of cooking time, then remove for browning
     - baste the chicken occasionally with juices from the pan
     - the juices, with fat skimmed off, make excellent gravy which can be thickened with a mix of 1 tbsp cornflour mixed with 2 tbsp cold water
     - allow the chicken to rest, covered with foil, for 15-20 mins

2.  MARINATING
     - a marinade is oil or wine mixed with spices or herbs; raw meat is soaked in it to add flavour and to tenderise it.  One of 67's most popular frugal dishes is Tuscan Chicken thighs, marinaded in oil and lemon.  Limit marinading time; the meat fibres will break down

3.  BRAISING
    -  reduce fat by removing chicken skin
    - place bird, vegetables and herb of choice in a casserole dish with 10 oz/300 ml stock; cover and cook according to packet instructions 
    - to thicken juices, stir in 1 tbsp cornflour mixed with 2 tbsp cold water

4. POACHING

Poached Chicken

    - immerse the chicken in water with veg and aromatics; bring to a boil, simmer then take off the heat and leave for a time.   This method leaves the flesh immensely tender and juicy and the poaching water produces wonderful stock 

   
         

5.  UN-FRYING
     Marinade chicken in low/no-fat plain yoghurt mixed with citrus fruit, wine or herbs  then bread it as for deep frying but bake to reduce fat. See Southern Unfried Chicken  

6. SLOW COOKING

   - using a slow cooker is perfect for those tough but very cheap cuts like chicken wings; cooked overnight to save electricity, it produces wonderfully tender and flavourful wings that will satisfy parents & kids 

     See Chicken Wings, Orange & Sherry Stew, Double Duty: Chicken Stock & Sweet & Sour Wings

        For more Chicken dishes, go to Recipes Page on the Nav Bar

(Questions & comments, pls email  b67goingon50@yahoo.co.uk 

and say if they can be included in the blog)           

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.

POACHED PEARS, LOW-SUGAR, BOOZE-FREE

An easy-peasy way to poach pears without booze and nearly free of added sugar

Poached Pears, no booze, low-sugar
'Lovely! The lack of booze or sugar doesn't affect its delicousness at all.' Taster

Poached pears are a delightful dessert but, until now, not really a family offering, with too much wine and quite a lot of sugar. 67's recipe has neither wine nor a great deal of sugar.  Red grape juice provides gorgeous colour and lovely spices add layers of flavour. And, there's a foolproof method of cooking the pears so they're fork tender throughout.

The pears need to be peeled, halved and cored before cooking. After that, it's easy peasy.  There's about 4 hours involved, but only about half an hour of that involves actually cooking. So you can get on with other things at the same time. 

The results are spectacular, both in taste and appearance, and healthy, too. 

Cost: £3
Serves: 4-6

Ingred:
   4 decent sized pears, peeled 

   750 ml grape juice (67 used red but white is fine)
   2 star anise
   1 tsp cinnamon or 1 cinnamon stick
   1/2 tsp nutmeg
   1 1/4 in/1/2 cm slice fresh ginger or 1/3 tsp dried ginger
   1 tsp vanilla essence or one vanilla pod
   juice of one quarter lemon

   1/4 lemon
   water
   
   min 1 tbsp - max 3 tbsp soft brown sugar
   
Method:

1. Try to halve the stems as well as the pears.  Use a set of small kitchen scissors to snip the top of the stem and then use a sharp knife to divide it and the pear in two.
2. A melon baller will do the best job of removing the central core but the same effect can be achieved with kitchen scissors and a teaspoon.  Use the the scissors to cut round the circular core and the spoon to dig it out. The rest of the stringy bits from stem to blossom can be removed, carefully, with a sharp knife. Go deep enough to remove all the tough strands. 
3. OR if you've a steady hand and a knife with a sharp point, cut out the entire core (from top to bottom). See  www.youtube.com/watch?v=-cVR-xfLz8E
4. Drop the pears in a jug of water with a quarter lemon to prevent browning
5. Choose a heavy bottomed lidded saucepan wide enough to accommodate the pears in a single layer (but don't put them in yet).
6. Pour grape juice into pan, add spices, vanilla and juice of 1/4 lemon; whisk 
7. Bring to a boil; reduce heat to med; simmer at a gentle bubble 15 mins
8. Remove star anise and ginger; set aside 
9. Drain pear halves; add to juice; bring heat up to a point where the juice is gently bubbling; cover the pan with the lid, leaving a small crack on one side and cook 30 mins; turn pears half-way through
10. Remove from heat; leave to cool in liquid, covered, for two hours
11. Remove pears with a slotted spoon; set aside
12. Taste juice; add sugar if necessary and return star anise and ginger
13. Reheat the juice; boil until liquid is reduced by half - if not syrupy enough, stir 1 tbsp cornflour in 2 tbsp cold water and add to the hot juice; stir and allow to thicken
14. The pears look impressive on one large plate but individual plates will also be fine  
15. Garnish with fresh berries, sprigs of mint or finely chopped candied ginger.
16. Serve with yoghurt ice cream, candied ginger yoghurt cream, or yoghurt cream with cinnamon and ginger

Tip:

To make pear fans, start slicing 1/3 inch from the top, keeping the slices attached; press down lightly to spread the slices.

                             Scroll down for more Recipes and How to...

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.  

BEAUTIFUL LOW-SUGAR BAKED BEANS, Triple-Duty: vegan, carnivores & kids

 Nearly Sugar-free Baked Beans, from Scratch
'Better than you-know-who's and better for you!' Taster

BAKED BEANS, COOKED FROM SCRATCH, ARE A REVELATION...AND THEY'RE LOW IN ADDED SUGAR...
Cooking with dried beans and pulses is very simple.  Yes, there is soaking overnight.  Yes, there is boiling and draining.  Twice. 

But the results - tender beans with just a touch of resistance - are lovely.  The beans absorb the juices they're cooked in and are so satisfying, you'll cook them from scratch again and again.  

And, unlike tinned versions, levels of sugar are almost Nil. What's not to like?

Boston Baked Beans - sweet & salty with an undercurrent of heat - are a classic American dish.  67's version makes it more tomato-y and moderates the heat.  The base recipe is Vegan but we've provided a great variation for carnivores and a less spicy kids' versions that can be further sweetened without sugar.   

The beans freeze well.

Cost: £3-4 (cut costs by making your own sun-blush tomato bombs)
Feeds: 6-8

Ingred:
   450 gm/16 oz dried haricot beans (the best you can afford)
   2 cloves garlic, grated or minced
   1 lge onion, thinly sliced
   1 small red chilli, deseeded and cut into fine strips, or 1/3 tsp chilli flakes 
   1 bay leaf
   2-3 tbsp molasses or black treacle
   2-3 tbsp tomato ketchup
   1 tsp dry mustard or 1 & 1/2 tsp Dijon or wholegrain mustard
   1/2 tsp dried ginger or 2-3 med slices of fresh ginger 
   1 tbsp Worcestershire sauce
   1/3 tsp salt
   350 gm sun-blush tomatoes (sun-dried will be too salty) 
    
Carnivore version:
    350 gm/12 oz shredded cooked ham hock (Frugal Food: Ham Hock) or (for those without cholesterol issues) raw unsmoked back bacon
   
Kids' version:
   No chilli or ginger and only half the mustard; unsweetened tomato juice (opt)

Method:

1. Soak beans overnight
2. Drain; put beans in a large pan and cover with 3 pints water; bring to boil; simmer 2 mins; drain & return to pan
3. Add garlic, onion, chili & bay leaf to beans.  Add 3 pints/1 1/2 litre water; bring to the boil; reduce heat to medium, cover, cook gently until beans are tender, 45 mins - 1 hour 
4. Drain in a sieve, reserving liquid  
5. Measure 1 pint liquid and stir in molasses, ketchup, mustard, ginger, Worcestershire sauce and salt.
6. Add liquid to beans.  Halve sunblush tomatoes or cut into thirds OR chop coarsely; stir into beans  
7. This is your base; divide according to the number of carnivores and vegetarians and proceed as below. 
8. Preheat oven to 400 f, 200c, 180 fan; gas 6
9. The full recipe will cook in a 4-pint/ 2 1/4 litre baking dish. Adjust cooking vessel/s according to proportion of carnivores and vegetarians
10. Cover dish/es and bake for 1 - 1 1/2 hours or until beans have absorbed sauce and are tender   
11.  Allow to stand for a few minutes before serving

Carnivores: Before baking:

     If using shredded ham hock, bury in the body of the beans along with the bone from the knuckle 

    If using raw bacon, push below surface of beans

Kids: 
    Half an hour before end of cooking, add sliced cooked sausages or vegetarian frankfurters (Tivali are great); if still not sweet enough add 1/4-1/2 mug tomato juice

Comments:
'The beans were a great and healthy version of a winter warmer with a little bit of spice to liven it up.  It felt like guilt-free comfort food.' 20+ fund-raiser
'Better than you-know-who's and better for you!' Retired writer


Tips:
Remember: beans need to be teamed with wheat, rice, cheese, eggs or animal protein  to provide all essential amino acids

Serving Suggestions:

• succulent casserole for an informal party
• with crusty bread & salad for supper
• on wholemeal toast, sprinkled with cheese for a light supper
• as part of an English breakfast
• with poached eggs for brunch
• on wholemeal toast for brekkie
• cold from the fridge, eaten with a spoon after the pub

Note: Both M&S and Unearthed sun-blush toms were used in this recipe.  Unearthed cherry toms were ore expensive and quite herby. M&S were a little sweet; 2/3 M&S and 1/3 Unearthed was perfect.  The frugal could add tinned tomatoes and extra salt.  Celery salt is lovely if you have it.

                                                                              

                                                      More triple duty dishes, use 67 search function...

Please make a Comment in the box below 

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.  

EDITORIAL: STATINS AND ME, A FOLLOW-UP

My cholesterol is coming down...without statins

 Regents Park, London 

UPDATE MAY 2024 

• Please note: (This is the response of an individual who is not used to taking pharmaceuticals and will always prefer complementary medicine.). After more than a year on the experimental lipids, and latterly a pre-diabetic programme designed to lower the risk of diabetes, the Blogger's cholesterol levels fell to the lowest ever.  But incidences of leg cramps were increasing and the tablets were temporarily halted to see how cholesterol would respond.  So far weight is stable though waistline not so svelte.  An unexpected change: what was thought to be normal anxiety lifted sharply. 

UPDATE Mar 2024

Cautiously participated in Royal Free Hospital trial of a new cholesterol drug for the otherwise healthy but genetically disposed to high cholesterol in 2023. Unlike statins (2 of which were tried and quickly discarded within a fortnight) the new drug works on the liver.  Now a year in with no muscle pain, brain fag, disturbed sleep or other side effects. 

BACKGROUND

Regular readers of 67goingon50 know that high cholesterol is my main health worry. (About Me on Navigation Bar) 

High cholesterol, and to a lesser extent heart disease, runs in my family.  I tried statins once long ago but stopped almost immediately.  Thereafter, statins were avoided through diet and exercise.     

In 2015 - a tumultuous year - my cholesterol was stuck above 7.  It was apparently not responding to diet or lifestyle, and increasing age was raising my cardiovascular risk.     

I approached the 'new improved' statins with an open but uneasy mind. (Editorial: Statins Latest Research)  

I try the new generation of statins but...

...stopped after three weeks.  Lipids were offered but the list of side-effects were too similar to statins. 

I tried non-medical statins, with red yeast and co-enzyme Q10. I experienced unpleasant side effects from them, too, and they were expensive.  

A decision to explore Homoeopathic and Acupuncture statin treatment, which also require extended financial committments, was postponed. 

Drastic action was necessary.    

Several 'last-ditch' changes were made to diet and lifestyle. Particular focus was placed on stress-busting measures; stress is not directly linked to cholesterol but the only new factor in my life was exceptional stress.  


My last test showed cholesterol down from well above 7 to below 7.  It's not a big fall but it's going in the right direction --and it's been achieved without statins.      


SO, HOW WAS IT DONE?

Actually, I'm not sure.  Any or all of the changes I made could have made a difference.  I definitely lost weight.

In no particular order, the changes are:

LIFESTYLE

• Regular therapeutic massage  Stress or no stress, apparently coping or not, budget-busting or not - no month goes by without at least half an hour of acupuncture massage.  (How to...Reduce Stress)  (Note Mar 2023: during a cost of living crisis, no longer possible)
• Long therapeutic walks  At least one of my six gym sessions is replaced with a 90-minute walk through a park or forest

DIET

Reducing carbohydrates

Some research shows restricting carbs can help reduce cholesterol levels.  Healthy eating tends to reduce levels of animal protein and carbs often go up.  I restricted carb intake to 100 gms a day.  (A safe limit for a normal-to-large male cholesterol-phobe would be 150 gms a day.) 

As a result, intake of fresh vegetables and fruit rose sharply; every meal now contains at least 2 large servings of vegetables or fruit.

See: The Diet that's Almost as Good as Statins, The Times 
http://www.thetimes.co.uk/tto/health/advice/article4691103.ece


The food blog

Writing a food blog is a dangerous occupation for a cholesterol-phobe practicing the 'all things in moderation' philosophy -- even if the blog's food is healthier than most.   

Sometimes 67's recipes turn out so well, portion control flies out the window.  Getting the balance right isn't easy. (Principles of Healthy Eating),  


Now, I'm ruthless about...

• weighing portions
• giving away food; my workmates are wonderfully voracious tasters and gladly accept offerings, even when they need more work
• eating only when hungry; my body demands a good breakfast and lunch but isn't too bothered about supper; more often than not, now; a big bowl of broth or a small smoothie suffices 
• increasing fibre; breakfast always includes oatmeal or wholemeal bread (Light Wholemeal Soda Bread); wholemeal flour is added to baked goods; more dietary fibre allows me to... 
• reduce diary; It's difficult for Asians to digest cows' milk - and though the Blogger uses goats milk yoghurt, it's now kept to a minimum; butter usage has been halved    
• replacing peanut butter with baked raw nuts

CONCLUSION...

I'm optimistic.  In the not-too-distant past, I got my cholesterol down - again without statins - to below 5.  I aim to do it again. 

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

FRUGAL FOOD:HEAVENLY HAM HOCK

A FRUGAL CUT OF HAM THAT TICKS ALL THE BOXES
                                                                                            (updated 12/2022 )

Cooked Ham Hock: plenty of freezable meat for under a fiver!

Ham Hock is one of those 'budget' cuts that really delivers. 

A hock is a knuckle-like formation, neither leg nor foot, surrounded by thick layers of flesh.  It comes either plain or smoked; the smoked is slightly more fibrous and bacon-y.  Ham hock is quite a bargain when a couple of slices of ham on the bone costs a similar amount -- around £4.00.  

The meat is wonderful - tender and juicy slabs with just the right amount of saltiness.  But unlike ham, it's not usually served on its own.

Ham hock is used to add flavour to any number of dishes - baked beans, greens, soups, casseroles and egg-based dishes. It has a distinctive salty accent that never overwhelms.  It is so tasty, it could be used in sandwiches. 

Ham hocks do require special treatment but the steps are simple.  They're worth it.  The hock is soaked overnight, then boiled twice to remove salt and tenderise the meat.  It's best if this is done on a day when you're relaxing at home and not frantically busy -- and you get to enjoy the wonderful aromas of simmering ham hock wafting through your kitchen.  

Raw and cooked ham hock freeze well.

Cost:  £4-5.00'ish. (11/22) 
Provides: 3/4 pound/1/3 kilo of meat 

Method:

1. Cover the ham hock with cold water; soak overnight; drain
2. Cover with fresh water; partially cover with a lid; bring to a boil; let bubble hard 5 mins; drain
3. Cover with fresh water, add a couple of onions & carrots and

   

   Ham Hock

   a few peppercorns; partially cover, bring to a boil again; reduce heat to med low and simmer for at least 3 hours (the water should be bubbling gently) OR
4. SLOW COOKER: place in cooker; add veg and water to below the level of  the meat; cook 5-6 hours on low turning once half way through; keep an eye on water levels - some may need to be removed.  (Once cooking is complete, remove the hock and enough liquid to cover and place in another container to stop overcooking.)
5. Leave the ham hock in the cooking water while it cools; as soon as the temperature drops, remove the hock; discard the fatty top layer and peel away the flesh.
6. It will come off in great lumps; scrape away fat and gristle; leave at room temperature half an hour; cover & refrigerate up to 3 days.
7. When ready to use, shred or cut in bite-sized pieces and/or cut in thick slices
8. Freeze leftovers in household-size portions, laid flat to save space

Tips:

• some cooks use the stock to flavour bean dishes and soups but 67 finds it way too salty; the stock is not recommended for those with blood pressure issues
• the meat freezes well in air tight containers or in sealable bags to preserve juiciness
• Almost Sugar-free Baked Beans is a good vehicle for ham hock
• if you want your ham hock sliceable and are using a slow cooker, check after 4 hours; the meat slips easily into soft & shredding  

                 

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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.  

LAYERED DOUBLE CHOCOLATE MARQUISE, A Skinnier Indulgence.Make-ahead, Easy-peasy, kids' option

The perfect double chocolate surprise: minimum effort, maximum pleasure - and it's skinnier...

 Skinnier Double-chocolate Marquise, for chocoholics
'...very velvety and light" '...like a giant truffle!' - Tasters

A fabulous double layer rich chocolate dessert, this treat was inspired by the Royal Opera House Pastry department and Michel Roux.  It's a treat for the serious chocolate lover - and perfect for Valentine's Day.

French in origin, the marquise usually has butter, sugar, eggs and cream, as well as lots of dark chocolate -- not exactly healthy. 

This 67 skinny version cuts out the butter and eggs and reduces cholesterol by half, yet is richly dark wonderful. Two boozy flavours complement each other (try 3 layers if you're adventurous!). It's sophisticated but there's a version for kids below.  Whichever version you go for, small portions are sensible -- and healthier. 

There's no baking and, if you prefer something cold, it freezes well.  The marquise can be prepared well in advance.  

Use the best chocolate you can (at least 70%) but if you're budgeting and don't mind Cadbury's, Bournville will do.

Cost: £8.50 - less, depending on the chocolate
Serves: at least 8, double if slices are halved vertically (recipe halves nicely)

Ingred:

   400 gms dark chocolate, at least 70%
   200 gms double cream
   200 gms plain 0-fat yoghurt, not strained, but with liquid poured off 

   2 tbsp brandy/white wine/grape juice   
   1 generous tbsp syrup from candied ginger
   2 tbsp finely chopped ginger from syrup

   2-3 tbsp framboise raspberry liqueur or white grape juice
   150 gms fresh, sweet raspberries 
 
Method:

1. Line a one-litre/two pint loaf tin with 2 layers of cling film; leave lots of overhang
2. Halve raspberries and sprinkle over a little raspberry liqueur
3. Have a clean dry jug ready
4. Break up chocolate & melt in a heatproof bowl over simmering water 
5. Stir the chocolate occasionally; when most of it is melted, take it off the heat; the rest will continue to melt 
6. In a large bowl, beat cream until soft peaks form; add yoghurt and stir
7. The chocolate should be cooler but still liquid; add a quarter of it to cream-yoghurt; stir, don't beat, with a whisk 
8. Add rest of the chocolate; lightly whisk until blended
9. The mix will begin to thicken; work quickly from this point
10. Pour half of chocolate mix into the jug; stir in brandy, ginger syrup and ginger bits; mix well
11. Pour ginger mix into the loaf tin pan, making sure the chocolate goes right into the corners and to the edges; use a spatula to level off the mix
12. If the other half of the chocolate has thickened too much, microwave 20 secs; add raspberry liqueur; lightly whisk 
13. When blended, stir in raspberries  
14. Pour the chocolate raspberry mix on top of ginger layer; level it off taking care with the corners and sides
15. Refrigerate several hours
16. When ready to serve, unmould and remove cling film
17. Garnish with fresh fruit (you may need to make small indentations for the fruit); serve with Yoghurt Cream. 
18. If there are no cholesterol worries, serve with single cream   

Kids Version

1. Replace 200 gms dark chocolate with milk chocolate
2. First layer: mix in crushed mint maltesers or Kit Kat or Matchsticks or After Eight mints.  Or crushed Smarties. 
3. Second layer: chopped orange segments which have been patted dry and 1 tbsp grated orange peel OR chopped sweet blackberries (M&S blackberries from Mexico are sweet and gigantic!)  

Tips:

• try to get framboise liqueur; another brand currently being advertised is a fizzy, girly-drink, not for cooking  
• if freezing the marquise, allow to sit at least half an hour before serving
• other flavourings could be expresso coffee and Baileys
• if you liked this, you will probably also like Dark Chocolate Mousse

Comments:
'I loved the ginger hidden in one layer, and the raspberries, too but I ate the marquise as a whole and it was just really, really good!' 
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This information  has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.