SWEET CHILLI & GINGER SALMON, low sugar, for children & the ill & infirm, portable, Vegetarian Option

PERFECT FOR FROZEN FISH

Sweet Chilli & Ginger Salmon: (From frozen, farmed fish)

'One of the finest fish dishes I have ever eaten; the chilli is subtle and doesn't overwhelm the salmon.  I wouldn't have guessed the fish was frozen."  Taster  

25/5/16

 67goingon50 has extolled the virtues of frozen fish in the past. This recipe was tested on frozen salmon from Iceland, both wild and farmed, with good results.

Iceland Wild Salmon fillets

The Iceland wild salmon (£4 for 4) came in thinner flatter portions while the farmed Norwegian salmon (£6 for 4) came in conventional fillets (see photo above).  Both were individually wrapped. 

The farmed fillets looked better and would probably be a first choice for many. But, quite frankly, anyone with budget issues can go for the £4 wild salmon and be no worse off, gastronomically.  

Both were slightly paler than fresh fish but the flesh in both was good quality, taking on marinade without turning mushy.  When cooked, the flesh was firm and flaked nicely but - not surprisingly - was slightly moister than usual without loss of flavour.   The succulence makes these fillets perfect for children or older people.    

The taste was divine; the heat of the chilli, ginger and garlic gently permeated the flesh and was well balanced by the light sweetness.

One caveat: the baked fish extruded a little white liquid affecting neither the size or the taste of the fish.  It was easily scraped away.  

All in all, a rewarding test!

Cost: £2-3
Feeds: 2 but recipe is easily multiplied

 Ingredients:
     2 defrosted or fresh salmon fillets

    1 clove garlic, minced
    1 med-to-large red chilli, de-seeded & without membranes, in medium slices 
    30-50 gm white sugar, to taste (67 used 30 gms)
    3 tbsp white wine vinegar  (or 50-50 white unsweetened grape juice and malt vinegar)
    100 ml water or stock

    1 tsp grated ginger

     sesame seeds (opt)

Method:

1. Put garlic, chilli, sugar & vinegar in a small pan with water or stock
2. Bring to the boil; reduce heat; simmer 10 mins 
3. Take off heat; add ginger; stir; cool
4. Pour into a glass dish or large freezer bag; add salmon 
5. Marinade 2-4 hours or overnight
6. When ready to cook, cut a piece of greaseproof paper to fit a metal tray that will hold the fillets in one layer
7. Preheat oven to 400F, 200C/180fan/gas6; put the tray without the paper inside (while it heats)
8. Drain fillets, removing any bits of chilli & garlic
9. When oven is ready, remove tray with oven gloves, add greaseproof paper and the fillets, spacing them evenly
10. Sprinkle with sesame seeds, if using
11. Bake in the centre of the oven: 10 mins for fillets, about 8 mins for flat fillets
12. Cover with foil; rest 10 mins; the fish will continue to cook
13. Serve with new potatoes and/or vegetables boiled for 3 mins 

Tips:

• Remember: overcooked fish is horrible fish!
• these are as good cold as they are hot and can be transported in stiff sided storage containers 
• adults may wish to bake the salmon with the chillis
• vegetarians can substitute thickly sliced plain tofu; instead of roasting, shallow fry until crisp around the edges 
• 67's usual source of frozen fish, Waitrose, also sells frozen salmon; it's sustainably sourced and costs more.  Other major supermarkets offer frozen fish; try it from supermarkets you trust. And, of course, if you can afford it, fresh salmon would be wonderful.   

                           More fish on NavBar:Recipes I/Fish

                     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. 

EDITORIAL: HOW MUCH CAN WE TRUST PUBLIC HEALTH ADVICE?

WRITTEN 2016

                    Some of the information in this opinion piece has been based on articles from the Times, the Independent, the Telegraph and the Mail

Last week, three health-related news stories appeared in the media; two contradicting conventional thinking on what is and is not healthy. 

The three stories involved:

• a paper from the National Obesity Forum (NOH) and the Public Health Collaboration (PHC) advising that a low-carb healthy-fat diet could cut weight gain and fight obesity
• an admission from the NHS that a 'computer glitch' led to patients being wrongly prescribed statins or taken off them
• a report published in the medical magazine Lancet concluding that too little salt is as bad for you as too much, and could cause heart attacks and strokes

While it was the report on obesity that caused the most hue and cry, all three stories begged the question: how much can we trust official health advice?

Buttery Scones

The 'natural fats are good for you' line of thinking has been around a long time.  It explains why, even in the fat-is-bad era, many chose to eat (reduced levels of) butter instead of margarines made from trans-fats (oils never intended to be in solid form, now mostly banned.) 



What was astonishing about the NOH/PHC paper paper was the howls of rage, the accusations and near-hysteria from public health officials.  

It is true that the obesity paper is a campaigning document and not a paper in a scientific journal.  NOH & PHC represent not nutritionists, but doctors, including specialists in cardiology and diabetes, and lifestyle entrepreneurs.  Some of the doctors are linked to diabetes research and the anti-sugar movement; a few are known as 'mavericks' though whether that's a good or a bad thing is not clear.

It is also true that conventional obesity advice is not working. 25% of British adults are clinically obese -- up 15% in the past 20 years.  Type 2 diabetes - directly linked to obesity - is rising steadily.  Doctors admit only 5% of the obese follow recommended advice.  Perhaps public health officials fear the other 95% will use the NOH recommendations to binge.

Even if a binging epidemic were likely, questioning official advice is still reasonable, especially if making fat a 'demon' drives people away from foods that are actually good for you.  And that is possible.   

The fat-is-the-enemy brigade is under pressure. The World Health Organisation (WHO)'s new position on fat is that there is no convincing evidence that the total amount of it in our diets can cause cancer or heart disease.  In America, even cholesterol has been downgraded as a risk in official guidance for heart disease.

In England in the past year, both Dr Mark Porter of the British Medical Association and Dr Michael Mosley, Times Columnist and TV medical presenter, have undergone low-carb, let's-not-worry-too-much-about-fats eating programmes.  Their reports indicate loss of weight and reduced cholesterol levels.  

In any rational setting, the NOH document and similar medical theories would be taken as a starting point for more scientific research.

The theory of 'good fats' goes like this: naturally occurring fats

in meat, fish, vegetable and seed oils and dairy, in moderation, can promote good health. (Blogger's emphasis)

Good Fats
courtesy Dreamstime.com stock photo

As a first step, officials need to define 'moderation' in a way that normal people understand.  

The media has taken the howling backlash in its stride; it reports but does not sensationalise it.  


Public health officials seem stubbornly resistant to new ideas and appear to reflect only entrenched attitudes.  One might think the policy and not the patients was first priority. 


Sadly, the news that 'a computer glitch' was responsible for prescribing statins to patients who didn't need them also reflects this mindset.  Some patients who refuse statins are browbeaten, blackmailed or threatened; there is little comfort in knowing they were probably right to follow their instincts.  

The research in the Lancet, meanwhile, is not the first to question the idea on which most public health advice is based: if high salt is bad for you, then little salt is good. Other large-scale research has concluded too little salt can be harmful.


This blog was set up to 'help the NHS'.  It believes people can improve their own health and ease the ageing process without great cost, helping to reduce medical intervention.   

After recent developments in the NHS and reactions from public health officials, one wonders whether the NHS and public health officials don't need to improve themselves.  


The answer to the question, 'how much should we trust public health advice?'  

Listen, be aware but keep an open mind.  Doctors genuinely want to make you better but are required to work within national guidelines.

People need to take more than a passing interest in health matters.  Yes, lives are hectic.  But start slowly; as years pass, knowledge and understanding accumulate.  

So.  Experiment; learn as much as you can from the responses of your own body; read as much as you can; question as much as you can.  And don't give up trying to make you and your family healthy.    


Note: 
In UK public health, so-called 'mavericks' are not forgiven.  John Yudkin, founder of the nutrition department at the University of London in the 1970's, linked sugar, not fat, to rising rates of heart disease and diabetes. His work was totally discredited and his career virtually ended. Only recently has his reputation been rehabilitated. 

  
Update 7 June 2016: Two weeks after the NOH report was released, it was reported that one of the report's authors advises the Atkins diet company, though it apparently had no input into the report or provided any funds. NOH Board members then said they had not seen the document before it was released and some did not agree with it. The NOH did not retract the report; four of the seven board members quit.  

See Also: Report on research into High Fat Diets and Weight Gain. Sarah Bosely, Health Editor, Guardian


SOURCES: 
The Times: Food Fight 
                 Ignore Advice
The Independent
The Mail
National Obesity Forum
Public Health Collaboration
BBC News: Health
The Telegraph




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.

SWEET CHILLI & GINGER SALMON, low sugar, for children & the ill & infirm, portable, Vegetarian Option

PERFECT FOR FROZEN FISH

Sweet Chilli & Ginger Salmon: (From frozen, farmed fish)

'One of the finest fish dishes I have ever eaten; the chilli is subtle and doesn't overwhelm the salmon.  I wouldn't have guessed the fish was frozen."    

40-something wannabe foodie
25/5/16

  67goingon50 has extolled the virtues of frozen fish in the past. This recipe was tested on frozen salmon from Iceland, both wild and farmed, with good results.

Iceland Wild Salmon fillets

The Iceland wild salmon (£4 for 4) came in thinner flatter portions while the farmed Norwegian salmon (£6 for 4) came in conventional fillets (see photo above).  Both were individually wrapped. 

The farmed fillets looked better and would probably be a first choice for many. But, quite frankly, anyone with budget issues can go for the £4 wild salmon and be no worse off, gastronomically.  

Both were slightly paler than fresh fish but the flesh in both was good quality, taking on marinade without turning mushy.  When cooked, the flesh was firm and flaked nicely but - not surprisingly - was slightly moister than usual without loss of flavour.   The succulence makes these fillets perfect for children or older people.    

The taste was divine; the heat of the chilli, ginger and garlic gently permeated the flesh and was well balanced by the light sweetness.

One caveat: the baked fish extruded a little white liquid affecting neither the size or the taste of the fish.  It was easily scraped away.  

All in all, a rewarding test!

Cost: £2-3
Feeds: 2 but recipe is easily multiplied

 Ingredients:
     2 defrosted or fresh salmon fillets

    1 clove garlic, minced
    1 med-to-large red chilli, de-seeded & without membranes, in medium slices 
    30-50 gm white sugar, to taste (67 used 30 gms)
    3 tbsp white wine vinegar  (or 50-50 white unsweetened grape juice and malt vinegar)
    100 ml water or stock

    1 tsp grated ginger

     sesame seeds (opt)

Method:

1. Put garlic, chilli, sugar & vinegar in a small pan with water or stock
2. Bring to the boil; reduce heat; simmer 10 mins 
3. Take off heat; add ginger; stir; cool
4. Pour into a glass dish or large freezer bag; add salmon 
5. Marinade 2-4 hours or overnight
6. When ready to cook, cut a piece of greaseproof paper to fit a metal tray that will hold the fillets in one layer
7. Preheat oven to 400F, 200C/180fan/gas6; put the tray without the paper inside (while it heats)
8. Drain fillets, removing any bits of chilli & garlic
9. When oven is ready, remove tray with oven gloves, add greaseproof paper and the fillets, spacing them evenly
10. Sprinkle with sesame seeds, if using
11. Bake in the centre of the oven: 10 mins for fillets, about 8 mins for flat fillets
12. Cover with foil; rest 10 mins; the fish will continue to cook
13. Serve with new potatoes and/or vegetables boiled for 3 mins 

Tips:

• Remember: overcooked fish is horrible fish!
• these are as good cold as they are hot and can be transported in stiff sided storage containers 
• adults may wish to bake the salmon with the chillis
• vegetarians can substitute thickly sliced plain tofu; instead of roasting, shallow fry until crisp around the edges 
• 67's usual source of frozen fish, Waitrose, also sells frozen salmon; it's sustainably sourced and costs more.  Other major supermarkets offer frozen fish; try it from supermarkets you trust. And, of course, if you can afford it, fresh salmon would be wonderful.   

                            Scroll down for more Recipes and Editorial..

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. 

SKINNY ASIAN PORK BAO,WITH A WESTERN TWIST, Low-sugar, salt & fat, Budget-friendly, Chicken & Veggie option

Testers raved about the taste and texture of these Asian Pork Bao/Buns, Western style... 

Healthier pork bao with tons of flavour which doesn't cost the earth

 

'Gosh, I like these; the Asian pork & veg in baked soft rolls was very good!' enthused one 20-something Australian-Asian. 

That's the likely response of everyone else who tries these fun-to-eat 67-style Asian pork buns, whatever their age or background.   

Cooks will love the easy make-ahead preparation.  The Bao are budget-friendly and low in sugar, salt and fat -- unlike most originals.  They're an impressive and original holiday weekend meal.  

Bao are usually made of steamed bread, pork belly braised in a thick sweet and salty sauce, shaved raw veg and tangy Oriental dressing.  They're very popular in London, selling from food trucks and Bao bars for £5 and upwards. 

67's version uses supermarket soft rolls (recipes for steamed bread can be found on the net).  The pork is exquisitely spiced, without a gloopy sugary sauce, and wonderfully tender through slow-cooking.  The crunchy veg is loaded with healthy Chinese salad ingredients; the Oriental dressing is surprisingly creamy.

The recipe should also work well with boneless, skinless chicken thighs and firm tofu, thickly sliced.

Some planning is necessary: the pork is first poached to melting tenderness then marinated overnight and slow-cooked for 4 hours.

The number of steps might seem daunting but they're all simple.  Most of the prep is completed the day before serving; many ingredients will already be in most kitchens.    

The buns can be prepared and served individually but it's more fun to let people fill their own.  Load up a platter with the warmed meat and serve the bread, salad, extra dressing, peanuts and chilli, if using, in separate  bowls.  Add a platter of thickly sliced tomatoes, lightly sprayed with olive oil and lightly salted.

Makes a great packed lunch if ingredients are packed separately.

Cost: £7.50 
Feeds: 8-10; recipe halves nicely

Ingred: 
   
   1 kilo/2 pounds belly pork strips or sliced pork shoulder in similar sized strips OR chicken thighs or breasts OR firm tofu sliced the width of a belly pork strip 
   4 tbsp dry sherry/white wine/grape juice
   4 tbsp reduced salt soy sauce (Amoy or Pearl River Bridge) [if there are health issues with salt, halve the amount of soy and replace with a stock cube dissolved in water]
   1/2 tbsp sugar
   2 cloves garlic, grated or minced
   1/2 tsp each dried cinnamon, nutmeg and cloves
   1/8-1/4 tsp salt
   2 rounded tbsp Dijon or other mild mustard

Salad
  4 medium mugs Chinese leaves (in most supermarkets) or iceberg lettuce, finely shredded 
  generous half mug carrot shavings
  3/4 mug cucumber, halved vertically & thinly sliced

  1 mug bean sprouts, washed (pour boiling water over to remove raw taste; drain) optional
  3/4 mug thinly sliced pepper, any colour   
  handful radishes, thinly sliced (opt)
  handful spring onions, green only, thinly sliced (opt)
  a small chilli, finely diced (opt)
  generous handful salted peanuts, rubbed with paper serviette to reduce salt and fat

Dressing
    250 gr/9 oz strained or Greek plain -fat yoghurt
      80 gr/3 oz mayonnaise
    4 tbsp rice vinegar/dry sherry/white wine/grape juice
    3 tsp reduced salt soy sauce (Amoy or Pearl River Bridge)
    1.5 tsp toasted sesame oil (or good olive oil)
    1-2 tsp lemon or lime juice
    1/2-1 tsp 5 spice powder (or cinnamon)
    1 large clove garlic, grated or minced
    1 tbsp grated fresh ginger or 1/2-1 tsp dried 
    1 tsp dried oregano
    2 tbsp oyster sauce (opt)
    pepper & salt

Buns
    Any or all of: soft wholemeal or white buns or large chunks crusty French sticks
   Singletons or couples can indulge in Waitrose's Paysan White Rolls (55 p each) which are soft beneath crusty exteriors.

Method:

Prepare in Advance:

Pork (prepare up to 2 days before serving):

1. Bring a large pan of water to a boil with a couple of onions, 2 garlic cloves and a carrot.  Add pork; the water should cover. Bring back to the boil, reduce heat to low, allowing the water to bubble gently.  Simmer for 30 mins or until meat is tender. Drain.  (This step is unnecessary for chicken/tofu.) 
2. Whisk together sherry, soy sauce, sugar, garlic, mustard & spices till well blended; pour into a sealable freezer bag large enough for the meat (or a large flat glass dish for the tofu).  Add protein.  Refrigerate 2 hours or preferably overnight.
3. Pour contents of bag into a slow cooker; add half a cup of water; cook on low 4 hours or until meat is tender but holds its shape; standard supermarket pork may need extra time. (This step is unnecessary for chicken/tofu.)  Cool one hour; refrigerate in covered dish, until needed. 

Chicken & Firm Tofu: start in the morning

1. Whisk together sherry, soy sauce, sugar, garlic, mustard & spices till well blended; pour into a sealable freezer bag large enough for the meat (or a large flat glass dish for the tofu).  Add protein.  Refrigerate 2 hours. 

Dressing (can be made up to 2 days before needed)

1.  Stir yoghurt and mayo together until blended
2.  Add all other ingredients, stirring well
3.  Taste; add more oyster sauce if necessary

On day of Serving:

1. Crisp and re-heat PORK:  Oven: roast on a rack in a roasting pan in pre-heated oven (180C, 350F, gas4, 20-30 mins or till lightly crisped  OR BBQ/Grill: 10-15 mins each side on med-high heat or until lightly crisped
2. Oven bake CHICKEN pieces until done...34-40 mins; slice thickly 
3. Firm TOFU: shallow-fry until edges crisp up
4. Keep warm until ready to serve.

Serving Individual buns

1. Mix all salad ingredients except peanuts; cover & refrigerate.  When ready to serve buns, pour  enough dressing over salad to moisten but not overwhelm, mix thoroughly; spoon a good layer of salad on bottom of bun; sprinkle with chopped peanuts
2. Cover generously with pork, chicken or tofu slices; cover with top bun; halve; pierce with cocktail sticks 

Serve as Buffet:

Load up a platter with warmed meat; in separate dishes, serve bread, salad, extra dressing, peanuts and chilli, if using.  Add a platter of thickly sliced tomatoes, lightly sprayed with olive oil and lightly salted.

Comments: 

'Really terrific!' 'Very, very good.' 'Gosh,I like these!'  Tasters

Tips:

• 67 tested upmarket outdoor-bred pork belly strips,  supermarket belly strips and pork shoulder; the outdoor-bred meat required less cooking but all three ended up beautifully tender and well flavoured   
• For reduced salt soy sauce try Amoy (25% reduced salt). Anything above 25-35% reduced salt lacks 'body' and taste.  

                            

                           Meat on NavBar: Recipes I  

                          Please leave a Comments 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.   

GARLIC WEDGES/SWEET POTATO FRIES, an Indulgence, Skinnier, Vegan

Garlic fries were a popular dish at a Foreign Correspondents' Club in London

Garlic and Chive Wedges, Potato & Sweet Potato: Skinnier

These wedges are a lower-fat version of Garlic Fries but if you're indulging or aren't worried about fat/calories/cholesterol, fries -- in moderation -- will be fine.

The trick is to cook the wedges/fries as normal then add a small amount of mixed raw garlic and chives.  The garlic seasoning adds a wonderful kick and is not overpowering. Best not to be parsimonious with salt; it helps balance the flavours. 

The garlic garnish keeps well, wrapped tightly and refrigerated, for up to 3 days.

Cost: not much
Feeds: 2 but easily multiplied.

Ingred:
    1 baking potato
    1 sweet potato
    salt
    olive oil

    a couple of fat cloves of garlic, finely minced
    an equal amount of finely chopped chives or parsley

Method:

1. Preheat oven to 425F/220C/200fan
2. Scrub potatoes; if skins still look disreputable, peel  
3. Cut each into 6 vertical wedges
4. Spread out in one layer on a metal tray; add a generous half tablespoon olive oil and toss to coat; salt
5. Bake 30-40 mins or until crisp and cooked through, turning at least once

   

   Minced Garlic & Chives
6. Meanwhile, mix garlic and herbs in a small container
7. When potatoes are ready, season with pepper and a little more salt; decant into serving bowl
8. Sprinkle over a small amount of garlic mix, say 1/3 to 1/2 teaspoon (or more to taste)

            
                                        More vegetarian dishes on Nav Bar:Recipes 2/Vegetarian:...

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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.   

QUICK & EASY, SAUSAGE RICE SUPPER, lower-fat, frugal, easy-peasy

If sausages have been a no-no because of worries about fat, try wild boar or venison.

Quick & Easy Sausage Rice Supper, and it's lower-fat! 

Most of 67's health-conscious followers eat sausages only occasionally but choose the best they can afford and make it an Indulgence.

Wild meat like boar and venison are very lean; some fat is added to the sausage meat for moistness but generally they're considered healthier than most.    

Sausage Rice Supper is quick and easy with a wonderful savouriness and texture that only good sausages provide.  It's frugal, too; just a few sausages go a long way.    

Brown rice was used but white also works well and cooks in as little as ten minutes.  67 is a purist regarding rice but some quick-cook rices including Uncle Bens, are surprisingly popular.     

Cost: £2.50
Serves: 3-4

Ingred:
   2-3 cups cooked rice
   2-3 wild boar & apple or venison sausages
   min 180 gm/6 oz quick cooking veg: peas, broccoli, green beans, mange toute, mushrooms
   a large tomato, diced, sprayed with olive oil and lightly salted
   1 onion, in fine dice or whizzed into shards with a processor
   
Method: 

1. Bring a pot of water to the boil; pierce the sausages in several places with a fork; drop into the boiling water, bring back to the boil; turn heat to low and poach ten minutes; 3-4 mins before the end of cooking, add veg; rinse, drain; reserve
2. When sausages are cool, slice thickly
3. Spray a large pan lightly with groundnut or light vegetable oil, saute onions over med-high until soft
4. Add sausages and brown slightly on both sides
5. Add rice & veg; raise heat; stir 2-3 mins or until hot through 
6. Add tomatoes
7. Pile into a bowl and serve with reduced salt soy sauce or Oyster sauce

Tip:

Fried or poached eggs on top add a scrummy sauce  

                             For more recipes & How To...scroll down  

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.   

VEGAN FELAFEL PLATTER, Make-ahead, Easy-Peasy Entertaining, Healthy, Low-fat, Frugal

This colourful vegan platter is great for entertaining...  

Felafel Platter with Tomato-Mushroom Salsa and 15-minute Flatbread
made at home easily, quickly and much of it in advance

If you've ever had felafels at corner food stalls in the Middle East, you'll understand why the crispy little veggie balls are so popular.  Composed of protein-rich chick peas and vitamin-filled broad beans, they're crunchy on the outside, gorgeously mealy within, and layered with wonderful flavours.  

They're easy to put together and taste much better than supermarket produced.  Even better, they can be made-ahead and eaten hot or cold.  They're also wallet-friendly and appeal to all ages.      

Most felafels use cheap 'n cheerful yoghurt to bind ingredients but 67 experimented with silken tofu to jazz them up a bit and provide extra protein.  The tofu worked a treat; extra lemon juice added 'tang' and a bit of brightness.  A touch of heat - flaked chillis or tobasco sauce - also enlivened the mix.

Felafels are normally stuffed into hot pitta pockets; these will be fine served that way but they'll also be sensational accompanied by hot 15-minute flatbreads. 

A lively tomato-mushroom-grapefruit salsa adds piquancy and yoghurt-mayonnaise  a cooling creaminess.   

To drink, a fabulous non-alcohol white sangria.  

Cost: minimum £4.00; more if using fresh broadbeans & herbs
Feeds: 6-8 (recipe halves nicely) 

Ingred:

     200 gm (7 oz) defrosted drained broad beans (skins left on is fine but the mix is so much better if they are removed - see YouTube)
     200 gm (7 oz) drained chickpeas
     3 cloves garlic, crushed or grated
     2 tbsp each  fresh parsley, dill and mint (or 2 tsp each of dried)
    (opt) 1 chilli, deseeded and finely chopped
    1 1/2 tsp baking powder mixed with 3 tbsp warm water
    pepper and salt
    2 tbsp sesame seeds

    150 gm/5.25 oz silken tofu (or plant yoghurt)
    2 tsp tahini 
    grated zest of 1 lemon
    2 tbsp lemon juice
    2 tbsp tomato puree (opt)
    1/4c/ 40 gm/1.2 oz chickpea (besan) flour

    crispy lettuce (iceberg or cos) shredded
    cucumber, thinly sliced

   tomato-mushroom-grapefruit salsa
   yoghurt-mayonnaise 

Method:

TOMATO, MUSHROOM & GRAPEFRUIT SALSA, No-sugar,low-fat, Vegan, Easy-peasy

A Saucy Salsa for All Seasons

Tomato, Mushroom and Grapefruit Salsa

Salsas are terrific no-sugar, low-fat accompaniments to meat and fish.  They're a kind of relish, but chunkier and drier, usually involving salad veg, fruit and dressing. Often served as a side dish, salsas can also be stirred into creamy salad dressings to add a punch of flavour.  

This one, inspired by Mushrooms Canada, was developed for a recipe involving eggs and bacon (English Breakfast Salad).  It has an unusual combination of ingredients but is incredibly tasty.  It chimed perfectly with 67's Felafel Platter but proved versatile in other dishes, too.

Cost: £1.25
Feeds: Several

Ingred:
   1 large ripe tomato, in med dice (about 6 oz/170 gms)
   4 oz/13 gm mushrooms, in med dice
   a whole grapefruit, peeled and segmented (with membranes removed) in med dice (with juices if poss) 
  1/3 cup/75 ml red onion, in fine dice/OR if there are children eating, a quarter cup finely chopped chives
  1 med clove garlic, minced or grated
  1 - 1.5  tsp jalapeno pepper, minced or 1/4 tsp chilli flakes (opt)
  1 tbsp olive oil
  2 tbsp lime juice
  1 tbsp each minced fresh basil & parsley (or 1 tsp dried)
  1/8-1/4 tsp salt

Method:

1. Combine everything except the grapefruit in a large bowl
2. Refrigerate a few hours or overnight
3. Add grapefruit just before serving
4. Decant into a serving bowl and taste, adjusting seasoning if necessary
5. Serve as a side dish to  felafels, or mix with yoghurt-mayo as a dipping sauce.

More sauces

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

NO-ALCOHOL WHITE SANGRIA, great for designated drivers, those 'on the wagon' and kids

A delightful and refreshing drink offering an alternative to alcohol for designated drivers, those 'on the wagon' and even - for a special occasion - kids.

No-alcohol, kids' Sangria, 'cool' in every sense; delightfully refreshing

Red grape juice can be used to mimic the adult version but white grape juice - used here - looks very pretty.   

This recipe is an indulgence; with all the fruit and juice, it will not be frugal.

If serving to children, add plenty of water and ice.  It's probably best to offer them this drink infrequently, for special occasions, not only because of the cost but also because of the high levels of fruit sugar.  

Cost: £4
Makes: a large punchbowl

Ingred:

   26 fluid oz unsweetened grape juice, white preferred

   13 oz fresh citrus juice (an equal mix of orange, grapefruit & lemon juice) 

   1 lemon, peeled & sliced

   1 orange, peeled & sliced

   1 lime peeled & sliced

   1 ripe pear, peeled & thinly sliced

   2 peaches in chunk

   1 small bunch mint 

   1 tbsp sugar (opt)
   1/2 tsp vanilla
  

   8 ounces thickly sliced strawberries

   1-2 litres carbonated (unsweetened) mineral water
   ice

Method:

1. Mix all ingredients except strawberries and carbonated water; refrigerate for no more than 3-4 hours
2. Just before serving, add strawberries, carbonated water and ice 

Tips:

• adults preferring a sharper taste who aren't worried about sugar can replace carbonated water with tonic water or Canada Dry ginger ale 
• parents, encourage children to eat the fruit
• for an alcoholic version, replace grape juice with white Rioja or an unrefined white wine

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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.   

15-MINUTE FLATBREAD, Yeast & Sugar Free, Easy-Peasy, Wheat-free option

A quick and easy 'hot off the grill' bread for outdoor dining

Quick and Easy Flatbread:  Puffy and Bread-like or thin & crispy

Flatbreads are simple to put together, cook almost instantly and come to the table hot - perfect for outdoor dining.

Recipes for flatbreads abound: with or without yeast, with or without yoghurt, topping or no topping.

67 prefers the simplest recipe -- flour, liquid, salt, baking powder and olive oil -- learned at a fish restaurant, of all places. The key to it's delightful taste and texture is carbonated water.

There's a bit of kneading involved but essentially, it's mix, form and cook.  And it tastes very, very good.  

The flatbread is shaped into circles for a more bready texture and appearance or can be rolled very thin for a crisp finish.  67 adores both types.

Cost: little
Serves: 4-6

Ingred:
   2 cups flour (67 used spelt but common wheat will do)
   1 tsp salt
   1 tsp baking powder
   3/4 cup fizzy (carbonated) water

   olive oil (opt)

Method:

1. Set olive oil aside, if using
2. Tip dry ingreds into a med bowl; stir; add water in one go
3. Mix with hands or spoon till blended; tip out on a lightly floured board
4. Knead 5 minutes until soft & yielding, adding a bit more flour if necessary; rest 10 minutes
5. Divide dough into 4-6 balls
6. For bready flatbread: Either: (a) heat an ungreased non-stick frying pan on high; roll or press balls out to a 1/2inch/1cm thicknsss; slap onto the the surface of the frying pan; turn heat down to med high; cook 3-4 mins each side or until cooked through (dark/black patches are a bonus) OR (b) bake in the centre of a very hot oven 8-10 mins until puffy and golden
7. For crispy flatbread: preheat oven to 200-220c/ 400-450f; roll the dough between two sheets of lightly floured greaseproof paper until 1/8inch/ 1/4cm thin: if you like, sprinkle dough with sesame seeds or mixed herbs  arrange on baking trays; bake in the centre of the oven 10 mins or until golden and crispy
8. When bread is out of oven, spray lightly with olive oil 
9. Keep warm in a low 100C/170F oven

Comments:

'I can't decide which of these I like best.  The hot puffy bready one is good with soup, salad or rolled around meat. The crispy ones are great for dipping.  And so easy to make.'  Journalist

         More bread on Nav Bar: Recipes II

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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.