STIR-FRIED HARVEST VEG,

Mark the passing of summer with a vivid bowl of Harvest Veggies
                                            Scroll down for more Recipes ...

Corn off the Cob, peppers and fresh peas celebrate the harvest

photo 24/8/16

Fresh corn on the cob and fresh peas are plentiful in the shops right now; take the opportunity to enjoy them at their best.  

Teamed with bell pepper and a few leftover french beans, the corn and peas were combined in a quick stir-fry to accompany poached chicken.  Leftovers were bound together with yoghurt-mayo and basil to make a delicious salad.

It's very easy to put together and takes only a few minutes to cook.

Cost: £2
Feeds: 4-6 as a side

Ingred:
    2 cobs corn
    1 whole red pepper
    160 grams fresh peas, out of their pods 
    any other raw veg (opt); in this case, chopped green beans

    pepper & salt

    2 tbsp water

Method:

1. Stand the cobs of corn on their bottom; slide a sharp knife down the sides, neatly removing the niblets and leaving the cob naked  
2. Top and tail the pepper, de-seed, and cut into small dice, a bit larger than the corn niblets
3. Heat a frying pan over high heat
4. When the pan is hot, spray generously with olive oil; toss in corn, pepper, peas and any other raw veg; reduce heat to med high
5. Stir fry rapidly for 2-3 mins, adding a tablespoon of water to prevent catching
6. Test for doneness; season with pepper & salt
7. Decant into a serving dish

Tips:

• frozen peas and packaged corn can replace fresh
• turn leftovers into a salad by binding but not drowning the mix with yoghurt mayo and a tsp of fresh shredded basil or 1/4 tsp dried

                                          

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. 

COINTREAU GINGER FIZZ, Triple Duty, Alcohol, Easy

What's likely to be the last of the summer fizzes: tall thirst-quenching and reviving...

Cointreau Ginger Fizz: light, long, lovely and mildly alcoholic 

Regular readers will know the Blogger is not a great drinker, though alcohol is occasionally found in some recipes.  

Even so, sweet alcoholic drinks have always been easier to get down than wines, hence a cautious appreciation of Sangria and this week's refresher.

The Cointreau Ginger Fizz was inspired by Clement Robert of the Guardian's cocktails column.  67 had a bottle of cointreau and of brandy to put to good use; the result was a lovely treat.

And while Robert added champagne for fizz to his concoction, 67 used fizzy mineral water.  Prosecco would be a good compromise.  

Cost: depending on what's in your bar, can be very little
Serves: 1

Ingred: (whether teaspoons or tablespoons is up to you)

   
    1 part cointreau
    1 part brandy    
    1 part ginger syrup from a jar of ginger in syrup
    1-2 tsp grated fresh ginger root
    juice and zest of one orange
    small handful ice cubes
    
    fizzy mineral water, prosecco or champagne

Method:

1. Pour liquid ingred in a container with tight fitting lid; add ice; shake several times
2. Top up with water, prosecco or champagne

Tip:

• Try replacing brandy with vodka and replace orange with a handful of raspberries, some crushed OR fresh cherries, pitted and partly crushed
• if extra sweetener is required, add 1-2 tsp icing sugar
• for a no-alcohol fizz, replace brandy & cointreau with concentrated orange juice and grape juice

        

More drinks on Nav Bar Recipes I

    Please leave a comment inbox 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.   

MOLASSES SUGAR FRUIT CUP, easy peasy, prepare-ahead

Taking advantage of soft fruits at their British best...

Molasses Sugar Fruit Cup, a layered healthful beauty

6/8/16

Layers of soft fruit - now at their best - topped with yoghurt and sprinkled with dark sugar are gorgeously displayed in drinking glasses. 

Tasty and good for you, berries are the least sweet of fruits and the most nutritionally valuable.  Molasses sugar is the closest of sugars to the natural state of sugar beets  and full of vitamins and minerals.  (Billingtons, who produce unrefined sugars, sell molasses sugar that is non-gmo, gluten-free and vegan.) 

The fruit cups make a simple thrown-together dessert with a dark, smoky layer of sweetness.  For breakfast, top each fruit layer with uber-granola.  

This is best made on the day but refrigerated at least a couple of hours.  

Cost: as little or as much as you like
Feeds: 1 or more  

Ingred:
   whole berries OR
   peeled, cut up soft fruit OR
   both
   
   2-3 generous tbsp strained 0%-fat plain yoghurt per serving 
   a drop or two of vanilla extract (opt)
   1 1/2-2 generous teaspoons molasses sugar per serving

Method:

1. In a separate container, mix yoghurt & vanilla
2. Place fruit in neat layers  in a see-though glass container 
3. Top the entire dish with with yoghurt
4. Sprinkle with molasses sugar
5. Refrigerate a couple of hours 

Tips:

• the yoghurt melts & creates a flowing dark sweetness; leaving the dish in the fridge too long may cause the sugar to sweat through the yoghurt; the taste won't be affected but the appearance will be less appetising
• Products: Balloon glasses: 4 for £4, Morrisons

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.  

ULTRA DOUBLE-DIPPED FRENCH TOAST/PAN PERDU,, Frugal, Brunch, Easy-peasy

Restore the body's resources after an indulgent Saturday night

Double-Dipped Crunchy French Toast

Brunch is an important meal on a Sunday if you've over-indulged the night before.  

This carb-and protein rich breakfast is a twist on the family favorite 'eggy bread' but it's double dipped for added crunchiness and flavour.  

Simple and easy to make - even with a hangover - it goes well with lashings of hot coffee.

All that's needed is bread & egg, and a bit of vanilla, sugar and cinnamon.  An extra slice will definitely not break the bank.

Cost: 50 pence
Makes: 2 slices

Ingredients:
   2 slices thick day-old wholemeal bread or a split croissant, baguette or torpedo roll
   1 large egg
   1 tbsp milk
   1/2-1 tbsp brown sugar
   1/2 tsp vanilla extract

   1 mug breadcrumbs, either home-made or the best Panko crumbs you can afford
   1/2 to 1 tbsp brown sugar
   1/2 tsp cinnamon
   pinch nutmeg (opt)

   Butter 
   Icing sugar (opt)

Method:

1. Put a non-stick frypan on to medium high heat
2. In a flat bowl, beat together egg, milk, sugar and vanilla
3. On a separate tray, mix breadcrumbs with sugar and cinnamon
4. Check the temperature of the frying pay; you should feel the heat a few inches above  the bottom of the pan; turn down heat to medium
5. Add a generous tablespoon butter 
6. Dip bread in the egg, allowing it to soak up the liquid, before dipping the other side
7. Using a fish slice, drop the bread in the breadcrumbs; pressing crumbs on top until both sides are evenly coated
8. Place in the frying pan; after 4 mins, the bread should be crisp and golden 
9. Add a touch more butter; flip the bread; cook 2-3 mins
10. If the frying pan is big enough, fry both slices together;  otherwise keep first slice warm while cooking the second
11. Serve sprinkled with icing sugar (opt) with a side of jam, honey or maple syrup anNd/or fresh berries

Tips:

• If you can't be bothered with double dipping, dispense with step 7
• For an even crunchier finish, replace breadcrumbs with bashed breakfast cereal 
• if you liked this, you'll like 67's Bread & Butter Puddings in the Baking section of Recipes1 on the Nav Bar 

                                                                             More frugal food NavBar: Recipes 1

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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. 

67GOINGON50: EATING OUT BREAKFAST RECOMMENDATIONS

This material appeared in 

How to...do Healthier Sunday Brunch 

Updated July 2024 

A 'full English' breakfast is still popular in London

Stock Photo: Courtesy of Dreamstime.com, Lucian Milason, 

and licensed for reuse under this Creative Commons Licence   

A bit surprising, considering the high fat values of the typical full English, but in a way not.  Full English is a relatively inexpensive way to dine out and keeps you going until well after lunchtime.  

This list is not comprehensive but does include several places where 67 has enjoyed breakfast.

Central London
    Ole & Steen, popular Danish bakery, North End Tottenham Court Road  plus  Soho: love their new'ish hot breakfast buns with omelette & bacon, sausage or mushroom  

    John Lewis, 5th Floor, Oxford Street - 11am Sunday opening

    
Chelsea:
    Peter Jones, top floor restaurant - slightly posher outlet of John Lewis

NORTH LONDON:
   The WatchHouse:  unusual and pleasing artisanal coffees plus beautifully designed and prepared breakfasts & snacks.  Bright, buzzy and worth every pound.  Two branches: opposite Belsize tube and on South End Green

    Roni's (Kosher Deli & Cafe): Belsize Village, Hampstead High Street & others 

    Sable D'or bakery/cafe, England's Lane, Belsize Park - good value English breakfasts; lovely sourdough breads and very nice croissants

    Chamomile, England's Lane - old stalwart

    Greenberry Hill - opposite Belsize Park tube

      

    

  

 PLUS

 Not the full English but good breakfast items :

      Ole & Steen, Hampstead High Street (near tube)

      Karma Bakery, South End Green, Hampstead - best smoked salmon scrambled eggs ever    
      Silverberry Deli, South End Green, Hampstead       

      Paul Bakery, Covent Garden & Hampstead High Street - good coffee, excellent rolls, sandwiches, bread; great for take-away picnic         Gails, opp Belsize Park tube (with pretty greenery decorated outside cafe) & on Hampstead High Street; tables in & out     

      Loft, 4 Canfield Gardens, Finchley Road tube; good coffee; hot meals fr 9 am; great service

      Libby's (replaced Black Truffle) on England's Lane: Astonishingly good gluten-free breads and pastries  

     And, slightly out of the way but well worth a detour, Panzers Deli opp the library in St Johns Wood: really, really delicious breakfast dishes and sweets and classic sandwiches and bagels/pittas/challa breads!   And felafels on Fridays. Prices not exhorbitant for excellent quality.  

 

And friendly service for the frugal:

    Matchsticks, 24 bus terminus, South End Green

    Garden Breakfast Cafe, near Finchley Road Station, next to the Japanese shop on side road opposite Waitrose 
    Victory Cafe (budget friendly excellent food; run by ex servicemen), 446 Fulham Road, Fulham Broadway  (open intermittently) 

    Lime Bistro Cafe, Chetwynd Road, NW5...a few short stops from the C11 bus at M&S South End Green.  Full English plus tea £7.95 
         

PS In the past, the Blogger breakfasted at Simpsons on the Strand.  It was memorable.  Breakfast at the Savoy is also excellent.  Both require deep pockets.

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

SKINNIER, TWO--POTATO CHAMP, Frugal vegetarian option, make-ahead, Easy

A twist on the popular Irish dish, Champ: smooth, creamy & piquant, skinnier & frugal

Two-potato champ, creamy but lower-fat (here with egg & fried ham hock) 
'Great way to perkup a classic! And so simple and easy to prepare.'  Taster

photo 19/08/16

The carb-conscious should save up their weekly carb intake for this one; it's worth it.

Rich, light and smooth, flecked with tender spring onions, this champ - adapted from the Irish - is so much nicer than bubble & squeak.  It is also healthier.  Sweet potatoes are added to slow down carb release and add gorgeous colour.  0-fat yoghurt replaces some of the full-fat milk.  

Prep is made easier by baking the potatoes then peeling & mashing them.  

Served in the photo with eggs and crisply fried shredded ham hock, the 2-potato Champ can also be served as a budget-friendly main course.  It's good with pork or thickly sliced ham or bacon chops.  Or mix in shards of cooked bacon, or leftover meat, bake in a moderate oven and serve with vegetables or salad. Tuna and smoked mackerel would also work well.  

This is a perfect make-ahead dish; it reheats extremely well over boiling water, in microwaves or baked.

Cost:  £2 plus cost of any meat or animal protein
Feeds: 2-3

Ingred:
   1/2 kilo baking potatoes, rinsed & halved vertically (usually 2)
   1/2 kilo sweet potatoes, with blemishes removed, in similar sizes to potatoes
    1-2 oz/25-50 gm butter  
    1 small bunch spring onions, finely chopped    
    150 ml milk
    100 ml 0-ft yoghurt
     1/2-1 tsp salt

Method:

1. Bake potatoes naked in a moderately high oven (400f/200d/180f) for 30-45 mins
2. Meanwhile heat milk to just before boiling point, take off heat and add a third to a half the spring onions; leave 5 mins then whisk in the yoghurt; set aside
3. When potatoes are done, peel, remove any crusty bits; place in large bowl
4. Add salt & butter; whisk with a hand whisk just until smooth or use a potato masher
5. Gently warm milk; gradually add to potatoes until they're smooth, light and creamy without being overly floppy;  stir in more spring onions to taste (67 used about 4/5 of the milk & onions)
6. Decant into serving bowl or, if using the next day, a heatproof bowl or baking dish.
7. |If reheating, allow potatoes to come to room temperature (about half an hour)
8. On the hob: put a deep saucepan of water to boil (the pan should be wide enough to allow the champ to sit firmly above the water), set the bowl on top, covered with a lid or foil, turn heat down to medium high; every ten minutes, bring the potato at the bottom of the dish up to the top until potato is heated through; check seasoning; add more salt & pepper if needed
9. Reheating in the oven: at moderate temperature for 20-30 mins; leaving the champ uncovered will give a crispy finish
10. Serve with extra butter on the table  

Comments:
'The great thing about the Two-potato Champ was its simplicity. I love mash; the new ingredients and easy preparation made a lovely change to one of my favourite meals.'  Middle-aged political agent


Tips:

• For individual champ cakes, reduce the amount of liquid, form into patties and shallow fry in oil until crispy
• To save fuel, use the oven for something else (granola, cake) while baking the potatoes 

More vegetarian on NavBar: Recipes II

Please leave a comment in the box below

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..HEALTHIER SUNDAY BRUNCH/ENGLISH BREAKFAST: Make ahead, lower-fat

A 'full English' breakfast is popular both at home or eating out...apparently the latest rage amongst the foodie cogniscenti in London

updated Feb 2023

Baking, not frying, reduces fat without loss of crispness & colour

A bit surprising, considering the high fat values of the typical English breakfast, but in a way not.  Full English is a relatively inexpensive way to dine out.  An increasing number of good restaurants provide excellent breakfasts in congenial surroundings (see tips below).  On working days, breakfast can take place outside of office hours and usually won't overrun. 

But over a Bank Holiday weekend, breakfast/brunch can be a marvellously convivial and inexpensive way to entertain. Well balanced with protein, veg and carbs, it replenishes nutrients lost in nights of over-indulgence, whether socially or academically.  

For the health conscious, 67's Full English Breakfast/Brunch has two advantages: it's lower in fat and higher in stomach-friendly enzymes and fibre.  Ovens and hobs take the place of frying pans.  Even better, much of the work can be done the day before.        

Full English Breakfast consists of:
    eggs
    bacon
    sausage
    tomatoes
    mushrooms
    potatoes or beans (sometimes both)
    black pudding (opt)
    toast or fried bread
    coffee or tea

Brunch would add any or all of:
     juice
     fruit
     pancakes
     yoghurt
     muffins
And if you're planning to extend brunch into lunch, wholemeal salads (Recipes: Salads)



67's Brunch Menu
    
    back bacon
    reduced fat, venison or boar sausages (90%+ meat if poss)
    twice-poached eggs 
    two-potato champ
    grilled tomatoes
    mushrooms with lemon & thyme (opt)
    
    white and/or wholemeal toast OR
    croissants OR
    crusty French bread OR
    homemade sourdough buns, hot out of the oven
    with instant fruit compote or low-sugar jam


Cost: £6-7'ish depending on choices 

Feeds: 4 but recipe halves nicely

Ingred:
   4-8 slices back bacon, fat trimmed
   4 sausages
   4-8 eggs, fresh as possible
   4 tomatoes, halved
   
   100 gms mushrooms, halved (quartered if large)
   butter and/or olive oil
   lemon juice
   
   1/2 k baking potatoes
   1/2 k sweet potatoes
   butter
   milk
   0-fat yoghurt
   1 bunch spring onions
   s&p

Method: 

 The previous day

1. Preheat oven to 375f/190c/180fan; bring a medium pot of water to boil
2. If using potatoes, halve vertically, place naked on oven rack with a tray underneath to catch any drips; bake 30-45 mins or until soft.  Follow instructions in Two-Potato Champ; place in a heatproof bowl; cool an hour, clingfilm, refrigerate
3. Stab the sausages with a fork in several places on both sides to encourage lower fat; when water is boiling drop in sausages; turn heat off; leave 10 mins; drain & cool 
4. Lay sausages on a baking rack in a tray large enough to also accommodate bacon slices, laid flat; cling film tightly; refrigerate
5. Placed halved tomatoes on a small tray; spray tops with olive oil, sprinkle with a little salt & pepper and a pinch of dried basil or thyme; cling film tightly, refrigerate
6. Check mushrooms; remove any dirt with paper towel or pastry brush; place in small pan with a knob of butter & a squirt of olive oil; cover tightly with clingfilm; lay lemon, juicer & dried thyme on top of clingfilm

On the day

1.  Pre-poach Eggs before guests arrive

1st poaching 3 mins; 2nd poaching 1 min

(While some restaurants poach eggs up to 3 days in advance, 67 recommends poaching the eggs on the day for best flavour)     

1. Have a baking tray lined with a clean, damp j-cloth near the stove
2. Bring a large wide pan of water to the boil; add a couple of tablespoons white vinegar; reduce heat until water is simmering but still hot
3. Crack each egg into a small bowl or teacup
4. Ease the bowl and egg on its side into the surface of the water, hold for a few seconds then dump egg into water; the white will quickly coagulate around the yolks. 
5. Do no more than four eggs at a time 
6. After 2 1/2 minutes, the white should be set and the yolks still runny
7. Use a slotted spoon or spider to carefully remove eggs one at a time (if serving 4 have a few extra eggs on hand in case of breakages)
8. Place eggs on j-cloth lined pan, leaving plenty of space in between 
9. Cool; trim or tidy whites if desired, refrigerate until ready to re-heat

Note: if your eggs are very fresh, you won't need vinegar; place the eggs in a strainer, allowing some of the whites to drip through and cook as per instructions above.

2.  Serving Breakfast

Equipment needed: 1 medium saucepan on which the bowl of two-potato hash can reheat over simmering water; wide large pan for poached eggs 

1. Remove breakfast ingredients from fridge an hour before mealtime 
2. 25 minutes before breakfast/brunch is scheduled, preheat oven to 375f/190c/180f; remove clingfilm from tomatoes and slide onto bottom or lowest shelf
3. Bring a medium saucepan of water to the boil; reduce heat to a simmer; place bowl of two-potato hash on top; cover with foil or a pot lid 
4. Remove cling film from bacon & sausage; place meat in the middle shelf; bake 20 mins or until bacon is crisp and sausages brown
5. Every ten mins stir potatoes with a spatula, bringing what's on the bottom to the top; when potatoes are heated through, check water has not boiled away; turn heat down to lowest level & keep warm
6. Cook mushrooms over medium high heat until nearly done; take off heat, add juice of half a lemon and pinch of thyme; keep warm
7. Bring second pot of water to boil; carefully slide in poached eggs; leave for one minute or until heated through
8. Decant  meat, potatoes, tomatoes and mushrooms on serving dishes and place on table
9. Place toaster on table with basket of bread or re-heat rolls, croissants etc
10. Serve poached eggs on a separate platter

                                                  ****

 67 recommendations for cooked restaurant breakfasts 

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

FRUGAL GUYS FOOD: SAUSAGE, BEAN & BEER CASSEROLE: Frugal, lower-fat,

Tasty well-balanced wallet-friendly dish...  

Sausage, Beer and Bean Casserole; frugal, tasty, healthy, boozy.
'Loved it - tangy & much more interesting than usual stews.' 
20+ Fijian Australian Taster

updated 11.24; photo 9/8/16

News of slowing sales of sausages both pleases and saddens. Pleases because eating fatty, poor quality sausages can damage health.  Saddened because sausages from a trusted butcher are a delight beyond compare. 

The recent health scare re: processed meats seems a little overdone -- 1 sausage or 2 rashers of bacon per day is said to increase the risk of bowel cancer by 18%.  If that's you, hold fire.    

For most people, eating sausages infrequently and then only free-range high-meat, or lower-fat versions like venison or wild boar, won't bring you any closer to death's door.  

An independent or artisan butcher will stock sausages from farmers specialising in small production.  They will be a little more expensive but vastly superior AND the flavour is so good just a couple of sausages will go far.  

Some supermarkets stock loose sausages at the butchers' counter that are a good compromise between high-quality and junk.  But 67 urges you to at least try high quality sausages.  

This recipe calls for two good-quality, preferably lower-fat, sausages (though more can be added).  It feeds two people quite happily as part of a three course meal.  

The beer gives a very pleasing flavour (even for non beer drinkers) but feel free to replace with wine, grape or apple juice or good stock.

Cost: £4.50'ish, incl beer. (11.24)
Feeds: 2 (or 1 very hungry chap)

Ingred:
    min 2 venison or wild boar sausages or equiv  

    1 tsp olive or vegetable oil
    1 med onion, diced
    1 full coffee mug of pale ale OR equiv
    1-2 tsp muscovado (molasses) sugar    
    1 tbsp tomato puree
    a dash of Worcestershire sauce

    1 tin butter or other white beans, thoroughly rinsed & drained
    
    juice of half a lime or lemon
    1 generous tsp wholegrain mustard
    1 tsp sweet paprika

Garnish: 1 tomato, deseeded, and diced
              olive oil
              salt
              1-2 tsp minced fresh parsley

Method:

1. Bring a small pot of water to the boil; prick sausages all over with a fork; drop into boiling water (releasing some fat)
2. Turn off heat; rest 10 mins; cool; slice thickly 
3. Heat olive oil in a deep frying or sautee pan over med-high heat; brown sausage slices on both sides (a few mins), remove & set aside 
4. Reduce heat to medium; add onion to pan; fry until soft & translucent - about 10 mins
5. Add ale; then tom puree, sugar, Worcestershire and thyme; scrape bottom of pan to remove crusty bits
6. Bring to a boil; reduce to a simmer; leave until half the liquid is gone
7. Turn up heat to med: add sausages, drained butter beans, paprika, mustard & lime juice; stir 
8. Heat through 5-10 mins
9. Check seasoning; add more pepper and salt if necessary
10. For garnish: generously spray tomato dice with olive oil; add salt & pepper; stir through finely chopped parsley
11. Served garnished with tomato & parsley 

Comments:

'I wish I'd had this recipe at uni; it's amazing how one can turn two sausages into such a satisfying meal!'  Holder of 2 honours degrees.

'Loved the flavour: it was tangy & much more interesting than usual stews.'   20+ Fijian Australian Taster

Tips:

• To make this dish go further, start with a light soup (Recipes 11 on NavBar); accompany with crusty bread, a simple salad or easy-cook green beans/mange tout.  Follow with a fruit- based dessert of apples, pears, pineapple or plums.
• Don't have molasses sugar? Sub with dark brown sugar.
• Replace beer with wine, grape or apple juice or good stock
• When poaching sausages, do several at a time; cool, refrigerate then freeze in pairs

Frugal Dishes on NavBar/Recipes I...

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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.  

FRUGAL SAVOURY SARDINE WHEELS, No sugar, low preservative, LIght wholemeal, opt for free of common wheat

Sardine pinwheels: rich, zesty twist on sardines on toast...

updated 7/24; photo 2021

Unusual riff on Sardines onToast
'Very nice flavoursome biscuits. Would eat these anytime.' 20+ designer

Sardines have to be one of the most nutritious tastiest foods ever - and they're exceptionally budget friendly.  A min 70 pence (2024) will buy a portion for one.  They're perfect for a student budget.

A serving of sardines contains:

• 23 gms of protein
• loads of heart-friendly omega-3 fatty acids
• good levels of important-for-health calcium, iron & potassium

And is...

• low in salt
• near the bottom of the ocean food chain and free of damaging levels of mercury & other sea toxins
• sustainably fished 

They're also recommended for kids and pregnant women.  

The ideal way to eat sardines is fresh from the sea and grilled in the open air alongside the Mediterranean Sea. 

Most of us, however, have to rely on tinned. Supermarket own-brand are pretty good whether in tomato sauce for the frugal, in olive oil, or in artisanal glass jars or tins containing small fish and extra-virgin olive oil.

Whatever your choice, sardines make great instant meals: squashed on toast  with a bit of melted or creamy cheese, alongside a side salad or in an unusally tasty salad.  

This 67 recipe is different.  The fish are mashed with mustard and rolled into rich higher-fibre scone dough.  Pretty and scrumptious, they are great as an afternoon snack or providing a hit of protein alongside vegetable soups.   


Cost: £1.75'ish (May 2024) 
Makes: 8-10; recipe multiplies easily

Ingred:

    1x 120gm sardines in tomato sauce*
    1/2-1 tbsp yoghurt-mayo or mayo
    1 tsp Dijon or wholegrain mustard
    pepper & salt
    lemon zest (opt)

    4oz/115gm plain wheat or spelt flour
    2oz/55gm wholemeal flour
    1 tsp baking powder
    1/4 tsp salt

    2 1/2oz/71 gms cold butter, cubed
    
    1 egg, beaten
    3 1/2 tbsp very cold milk (if using spelt flour, reduce amount of milk by a generous tbsp)

Method:

1. Remove bones & liver from sardines; check the   tomato sauce, some brands are watery - if that's yours, pour it through a tea strainer to make it thicker
2. Mash with a fork until the texture is slightly coarse; mix in  yoghurt-mayo or mayo, Dijon, pepper & salt; set aside 
3. In a separate bowl, mix dry ingred; rub or process in butter until the size of peas; make a well in the middle
4. Preheat oven to 200C/180c fan/400f
5. Add milk to egg and lemon zest, if using; add to flour
6. The mix will form big clumps; bring together with a fork as best you can; dump the contents out onto a lightly floured board
7. With floured hands, bring the clumps together, loosely folding the left side onto the middle and the right onto the middle three times until dough forms a rough rectangle
8. Roll or pat until it's 1/2inch/1.5 cm thick
9. With the long edge toward you, spread sardine mix evenly to edges, leaving the bottom a half inch clear  
10. Either roll up tightly; slice and place on an ungreased tray
11. OR mentally divide rectangle into thirds,  fold one side over the centre and the other side on top; press one side lower than the other and slice; place on a greaseproof tray
12. Bake in the centre of oven 12 mins or until golden brown
13. Leftovers can be reheated in a moderate oven for 5-10mins.

Tips:

• option for free of common-wheat: replace with spelt flour
• *67 favours M&S Portuguese sardines in tomato sauce (70p July 2024);  prices are similar at all supermarkets (Sardines in oil have gone up to 80p at M&S)

Some nutritional info from http://summertomato.com

More frugal recipes on NavBar/RecipesI

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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. 

STICKY HOT WINGS: Frugal, skinnier, easy-peasy, make-ahead, main, snack

Perfect frugal food: packed with flavour, satisfying and full of protein

Spicy Hot Wings for ravenous, wallet-conscious students & sport fans: 
'They sit very nicely; full-flavoured & nicely charcoaled.  Well cooked; i'm not a fan of pink chicken!'  20+ Fijian Australian
 

This recipe is full-blown adult fare; the heat won't blow your head off but could bring tears to the eyes of children.  The Boozy Peach Dipping Sauce isn't very child-friendly either.  A kids' version of the hot wings is below; the boozy peach dipping sauce also has a kid's version.   

Whether served as as a sports snack or as light supper with baked potato or rice and salad, these sticky, spicy wings will become a hot favourite.   

Cost: £3
Makes: 20 pieces

Ingred:
    10-12 chicken wings, separated into winglet & minidrums     

Sauce   
   1/2 cup home-made, low-sugar, no preservative ketchup or a spicy low-sugar supermarket blend*
   small clove garlic, grated or minced
   1/2-1 tbsp dark brown sugar
   1 tbsp Dijon mustard
   1 tbsp wholegrain mustard
   1/2 tbsp reduced-salt soy sauce
   1/2 tbsp Worcestershire sauce
   1 tsp smoked paprika
   1 small-med dried chipotle pepper, reconstituted in water and finely minced (67 uses Waitrose Cooks' Ingredients) or 1 tsp chipotle seasoning (opt)
   1 tsp chilli flakes, to taste
   3-4 dashes tobasco sauce, to taste
   1 generous tbsp lime or lemon juice
   pepper & salt
   1-2 tbsp brandy or beer (opt)

   Boozy Peach Dipping Sauce (opt)

Method:

1. Preheat oven to 400f/200c/180 fan
2. Add a baking rack to a foil-lined oven tray which is not too deep; lay out winglets and mini-drums  leaving a ittle space in between 
3. Bake 20-25 mins until fat is being released & skin is crisping
4. Meanwhile, put the sauce ingredients in a medium bowl and blitz with stick or bowl blender until smooth; taste, add pepper & salt; you may wish to add more sweetness or heat
5. Set aside about 1/4 of the sauce for the table
6. When the wings have baked 25 mins, take them out of the oven and put them into the sauce, coating them liberally
7. Put them back in the oven; cook a further 20-30 mins, turning at least once, until beginning to blacken 
8. (If you're planning to use the Barbie, start them off in the oven as in step 6, then cook a further 20 mins on a med-hot grill, turning at least once.  Use the extra sauce for brushing.) 
9. Serve with Peach Dipping Sauce

Kids' Version

• sharply reduce or get rid of the chipotle, chilli, tabasco & beer, and reduce mustard by half
• or try BBQ Chicken Wings
• in both cases, wings should be well done but not starting to blacken 

*Heinz low-sugar ketchup is actually very good

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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.