CHEESE & CHIVE SCONES, higher-fibre indulgence, low salt/preservative, easy, make ahead option

A rich, flaky cheesy biscuit makes an ambrosial mouthful...

Half-recipe Cheese and Chive Savoury Scones
'Oh. My. God. These are absolutely gorgeous. Another one, please.' Taster.

These flaky tender scones flavoured with cheese and chives are quite frankly heavenly. They are great as an accompaniment to chunky soups or stews or at mid-morning.

There's no need to be fussy about the shape.  Use a biscuit cutter or go 'free-form' as above.  The smell of these is so divine, the crumb so tender and the tops just the right side of crunchy, no one will care what form they take.  

Best served warm on the day, any leftovers will freeze well.  Re-heat in an 180c/350f/Gas Mark 3 oven for 5-10 mins.  

Beware: with all the butter and cheese, the scones can scarcely be considered healthy but some of the flour is replaced by wholemeal, adding heart-healthy fibre.  As ever, portion control is the key.

Cost: £2
Makes: 12-14

Ingred:

250gm/9 oz plain flour
100gm/3 1/2oz wholemeal flour 
2 tsp baking powder
1/2 tsp salt

5 oz/150 gm cold, cubed butter
4-6 oz/115-170gr mature reduced fat cheddar*, grated 
4 tbsp finely chopped chives
(or 4-6 oz/115-170gr grated cheddar & chive cheese)
2 eggs, well beaten
7 tbsp very cold milk


Method:

1.  Preheat oven to very hot -- 220c/200 fan/425f; Gas 9
2.  Sift dry ingred. into a bowl; rub in butter until mixture resembles peas
3.  Add cheese and chives, stirring, until strands are well coated with flour
4.  Make a well in the centre; pour in eggs & milk.  Stir lightly with a fork until mixture just holds together.
5.  Turn out onto a lightly floured board and press lightly into a rectangle about 1/2 inch (1 cm) thick.  Mentally divide the rectangle into three, lengthwise.  Fold the left hand side onto the middle; and the right hand side onto the middle & left sides.

6.  Repeat twice, pressing lightly with your hands between each folding 

Tri-folding of dough

7.  Roll it out to just under 1inch (2 cm) thick.  Cut into 2 1/2 inch/6cm rounds with a floured biscuit cutter.  Or, divide the rectangle into 12-14 smaller rectangles (As you can see from the top photo, you can go pretty free-form)
8.  Brush tops only with milk or egg beaten with a little water or milk
9.  Bake on an ungreased baking sheet 12-15 min until well-risen and richly golden.

*Davidstow M&S

Comments:
'I would never have known these have wholemeal flour in them; they are so light and the crumb is so tender.  They are perfect with Beef & Dark Beer Stew.' Retired writer.


Tips:  

• for make ahead option, mix dry ingredients, cover and set aside; grate cheese and chop chives, refrigerate; on the day prepare liquid ingred and proceed as normal
• for herb scones, add couple of tablespoons of finely chopped mixed herbs into the flour-butter mix before adding liquid

A version of this recipe was posted in February 2015

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

WELCOME HOME CHUNKY 'BIG' SOUP, No Additives, Healthy,Wallet-friendly. Make-Ahead option

A no-additives 'big' soup, perfect as a vegetarian, fishy or meaty meal

'Chunky Soup with great flavours: a bit of chopping and all is ready,
here with chicken
' Freshly, quickly and easily made from store cupboard essentials.' Taster

photo 25/8/16

Chunky tinned soups were a cupboard staple at Uni, held in reserve for the occasions when one couldn't bear to cook but needed quick nourishment.    

This recipe requires a little work but otherwise is quick, good for you and probably won't involve shopping.  A potato or two, carrots, celery and stock (homemade, granules or cubes) and a few fresh veg: cauliflower, broccoli, bell peppers.  A bit of chopping and that's it.  And for those who hate chopping onions, there aren't any! (unless you choose to add sliced spring onions) 

The colours are enough to tempt anyone but other points in the soup's favour include: it's additive free, low in salt and budget friendly. It can also be partially prepared the night before. 

It is another versatile Triple Duty Soup.  Keep it plain for vegans/vegetarians or add pulses.  Or add chunks of raw or frozen fish/seafood or raw or cooked chicken or mince.

Serve with a good multi-grain wholemeal bread or thin wholemeal salt-free rice crackers (Kallo Organic Brown Rice Thins: Waitrose (cheapest) & health food shops). 


Cost: Minimal unless adding fish or meat
Feeds: 2 generously

Ingred:
   2 medium potatoes, peeled or scrubbed and in med chunks
   1 large carrot, peeled, halved vertically and in 1/4 inch slices
   2-3 sticks celery, peeled and in medium dice
   generous handful mushrooms, chestnut pref, quartered (opt)
   half a bell pepper, de-seeded & membranes removed, in half inch/1 cm squares

   1 pint good stock (vegetarian for vegetarians)

   generous handful cauliflower florets
   generous handful broccoli florets (opt) with stems peeled and in 1/4 inch slices
   any other veg: frozen peas? corn?

   olive oil

   raw chicken breast in 1/2 inch/1 cm slices (opt)

Method    

1. Place a medium-large saucepan on med-high heat
2. Spray generously with olive oil; add potatoes, carrots, celery, mushrooms and bell pepper; cook stirring occasionally for 5 mins
3. Reduce heat to medium, partially cover with a lid and continue to cook another 15 mins, stirring occasionally to prevent sticking (this process intensifies the flavours of the veg)
4. If the pan shows signs of getting too hot, add a tablespoon or two of water
5. Add stock, bring to the boil
6. If serving immediately, add cauliflower, broccoli or other veg and fish or meat if using.  Reduce heat to simmer, cook 5-10 mins. Check that the meat or fish is cooked or heated through and that the cauliflower is soft before serving  
7. If serving the next day, add cauliflower, broccoli or other veg and fish or meat if using; stir; remove from heat.  Allow to cool at least one hour; refrigerate.  When re-heating, bring to the boil and simmer (slight bubbles) 5-10 mins before serving.

Tips:

• Replace potatoes with cooked rice or barley
• The soup is also good pureed.  If adding fish or meat, puree first.  

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

and say if they can be included in the blog)

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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.

HOW TO...CALCULATE DAILY PROTEIN NEEDS

For the latest thinking on proteins as of March 2022, please read:

Proteins: the range, not the type, is important: daily portions may need to rise

***

How to...Calculate Protein Needs and Choose the Best Protein

Animal & Vegetable Proteins
Courtesy of projectdinnertime.org  © Copyright hamiltonsport.com licensed for reuse under this Creative Commons Licence

We don't need as much protein as we think we do.  In the UK, nutritionists believe we're getting more than enough protein in our diets and some think we could do with less.  Across the pond, it's estimated that Americans eat twice as much as needed.

That said, proteins are essential to good health, especially if you're exercising regularly.  

In general terms, proteins:

• give us sustained energy from a natural source
• keeps muscles and bones in good nick, encouraging active graceful aging
• maintains skin and hair, leading to aging without loss of beauty
• can be relative low-calorie 

For the active, proteins:

• encourage swift recovery from exercise
• helps develop lean muscles
• can fight obesity: proteins are more satisfying and can prevent bingeing, snacking and indulging in unhealthy foods

Too many proteins, however, can:

• get stored as fat
• strain the kidneys
• increase loss of calcium

Too little:

• at best, leads to tiredness and lethargy
• at worst, the body starts consuming its own muscle.

So how to calculate the ideal minimum daily protein intake?

For normal adults on a weight maintenance diet, multiply your weight by 0.8 if in kilos, and 0.37 if in pounds.  That will give your daily protein allowance in grams which can be spread over 3-5 daily meals.

If you're trying to lose weight, multiply the weight you would like to be and  by 0.8 in kilos or 0.37 if in pounds.  That will give you daily protein allowance. 

If you're a gym afficionado doing plenty of endurance work, multiply your weight by 1.4 per kilo.

Pregnant women need an extra 10 grams of protein per day.

Another way of calculating daily protein is by Recommended Daily Amounts (RDA's) according to age:

For children, recommended daily amounts are (rounded down):

1-3 years - 14.5 gms

4-6 years - 20 gms

7-10 years - 28 gms

11-14 males - 42 gms

11-14 females - 41 gms

15-18 males - 55 gms

15-18 females - 45 gms

19-50 males - 55.5 gms

19-50 females - 45 gms

51+ males - 53 gms

51+ females - 46.5 gms

List of General High Protein Foods

Meat or Fish has 7 gms per ounce cooked

Eggs & Dairy

• large egg - 6gms
• yoghurt, 1 cup - 8-12 gms
• Soft cheese, oz - 6 gms
• medium cheese, oz -  7-8
• hard cheese (Parmesan), oz - 10gm
• milk, 1 cup - 8 gms
• cottage cheese, 1/2 cup - 15 gms

Beans

• Tofu, 1/2 cup - 20gms
• most beans, 1/2 cup cooked - 7-10
• soy beans, 1/2 c cooked - 14gms
• split peas, 1/2 cup- cooked - 8 grams

Nuts & Seeds

• Peanut butter, 2 tbsp - 8 gms
• pecans, 1/4 cup - 2.5 gms
• cashews, sunflower seeds,  1/4 cup - 5-6 gms
• almonds, pumpkin seeds, flax seeds 1/4 cup - 8-9gms 

For Low-Carb Vegetarian Protein and Low-fat High Protein Foods, please go to Very Well.

• 
  

SOURCES
Very Well:
Boots Healthy Eating Guide
Global Food Forum
Eat This Not That:
Livestrong: 

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.  The material was assembled by BM Lee/Bright Sun Enterprises and may not be reproduced without the author's permission. 

SKINNY UNFRIED BUTTERMILK CHICKEN for supper or portable lunch, wheat-free option

A healthy twist on buttermilk fried-chicken 'n waffles:

(Un)fried buttermilk chicken in challah rolls: an impressive portable lunch
'Crunchy creamy chicken.' 'Where's the fat? Chicken is usually full of fat!'  Tasters

photo 21/9/16

Note: this recipe needs to be marinated overnight

America: the land of the free and of hope and of glory.  And deep-fried battered chicken. Of all kinds.  Even in currently popular waffles.  Fried chicken that's gloriously crisp and crunchy but high in fat and so, so bad for you.

There is an alternative.  Un-fried/baked chicken encased in a crispy shell, low-fat and low-cholesterol, without loss of taste or crunch.  The chicken within is exceptionally tender.  It can be served hot with steamed green beans and wedges of iceberg lettuce or stuffed cold into salad filled rolls for a portable lunch.

Both my tasters preferred the chicken without bread, whether hot or cold. (Crispy buttermilk chicken with waffles wouldn't appeal to those two).  67 used the crunchy fillets to fill salad-stuffed challah rolls (from Jewish bakeries); the contrast with pillow-y, slightly sweet bread was exceptional.  However it's eaten, everyone - young or old -  should take to this.  

Coventional fried buttermilk chicken uses flour but this won't work with oven baking.  Finely milled breadcrumbs (fresh if poss) or ground almonds make a better coating.  

If the chicken is to be eaten by hand and not in a sandwich, budget-friendly unboned thighs can be used.  

The chicken should be marinated at least 10 hours or overnight.   


Cost: min £3.00 - max £4.50
Feeds: 4

Ingred: 

    4 boneless, skinless chicken thighs or turkey fillets 

    250 ml buttermilk
    1/2 tbsp Dijon mustard
    1/4 tsp salt
    1/4 tsp celery salt (opt)
    1/2 tsp pepper
    1/2 onion sliced
    1/2 tsp smoked paprika
    1/2 tsp cayenne

    seasoned finely ground breadcrumbs (67 used spelt) or ground almonds
    
garnish: iceberg lettuce, tomato slices

Method:

1. Mix buttermilk & spices in glass bowl or strong freezer bag
2. Immerse chicken at least 4 hours or overnight
3. Season crumbs/almonds with pepper & salt and 1/4 tsp celery salt (opt) 
4. Drain chicken and drizzle a little of the buttermilk over the  the crumbs to create small crispy crunchy bits
5. Roll the chicken in the breadcrumbs/ground almonds, patting the coating in where necessary. Then place on a rack in a baking tray.
6. Preheat oven to 400f, 200c/180fan 
7. Spray thighs generously with olive oil (or if there are no cholesterol problems, melted butter)
8. Bake 35-40 mins in the centre of the oven until a meat thermometer reaches 65c/149f or there is no pink in the centre (make a small cut in the thickest part of the meat with a pointed knife to check) 
9. Serve hot with green beans cooked 3 mins in boiling water, (the frugal) Lettuce Salad with Green Herb Dressing and sweet potato wedges (hold the garlic for the kids)
10. For portable lunch: allow to cool. Wrap rolls and salad in separate parcels and place with the chicken in a firm sided storage box. Assemble before eating. 

Comments:

'I had this cold in a sandwich and it was lovely and crunchy; the chicken was surprisingly creamy, if that's the right word.  I'm surprised it's low-fat.  I'd be happy to have this cold, on its own.' 20-something designer.

'This was lovely but I'd like it hot and without bread. I expected it to be greasy but it wasn't.' Middle-aged foodie fan.

If you liked this, you'll also like:

• Southern (un) fried chicken, spicy & crispy
• (Un)fried fish & chips

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.

PEANUT COOKIES A LA NIGELLA

A twist on the salty-sweet combo...at the request of my guys

                      (Sadly no photo this time)

Long before sweet-and-salty desserts took flight a few years ago, there were peanut cookies.  Thick, crumbly and fist-sized, found in Chinese bakeries, and thin elegant Dutch biscuits, suitable for dunking.

And also, early in her career, Nigella's peanut cookies, the recipe for which has been in 67's files for yonks (but is no longer on the net).  A recent adaptation wasn't what 67 was looking for. Though perfectly fine,  the entire lot, unphotographed, was transported to the office.

Where my two tasters started a 'Save the cookie' campaign. Both thought they were the perfect autumn cookie and maybe more attractive to men than women or kids.

Whatevs.  

Here is 67's version of Nigella's Sweet and Salty Peanut Biscuits. Spelt flour  was used (though wheat works well, too) and wholemeal flour replaced some plain flour.  The method was altered slightly.  

The men of my office thank you, Nigella.

Cost: £1.25
Makes: 15 cookies

Ingred:
    100gm/3 1/2 oz unsalted butter, at room temperature
    50gm/2 oz veg shortening (67 used Trex)
    75g/3oz soft brown sugar 
    1 large egg
    1 tsp vanilla extract
    115 gms/4 oz self-raising white flour
     55 gms/2oz wholemeal flour (if not self-raising, add 1/2 tsp baking powder)
    100gms/3 1/2 oz salted peanuts (not jumbos if poss) rubbed well in a paper towel or serviette to reduce oil and salt

Method:

1. Using the paddle on a stand alone mixer, or on low speed with hand-held electric beaters, whip butter and veg shortening together until fluffy - it won't take long
2. Add sugar, egg and vanilla; beat until blended
3. Add flour; blend
4. Rub the nuts in a paper towel or serviette to reduce oil and salt; add 2/3 to the cookie dough; mix
5. Preheat oven to 375f/190c/170fan/gas5
6. Using a standard ice cream scoop, or two desert spoons, drop dough onto a baking sheet lined with greasproof paper (sticking down corners with  bit of dough); leave a fair amount of space in between
7. Have a dish of water nearby; wet fingers and press down slightly on the biscuits to flatten them and press in nuts 
8. Sprinkle the rest of the nuts over
9. Bake 8-10 minutes and allow to cool on the tray before carefully removing with a fish slice

Tip:

Jumbo peanuts can be used if chopped coarsely but rub them well with paper towel or serviette to reduce fat & salt

Comments:

'They crumble/melt in the mouth perfectly and have a wonderful peanut taste.  If they came out of my oven, I would pass out with pleasure.' Middle aged food lover
'They were great, so crumbly and peanutty.  I don't know if they were lot-fat but I didn't feel guilty having eaten them, maybe because the peanuts are good for you.' 20+ designer Man Friday

                         Try Nigella's other baking recipes at https://www.nigella.com/recipes

                            Please leave a Comment in the box below

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

HOW TO...PROCESSED FOODS ARE NOT ALL EQUAL

All foods are to a certain extent, processed, but try to choose those that improve - and not harm - your health.

Highly/ultra processed: limit or avoid; minimally processed; okay
Courtesy ofthatsugrfilm.comand licensed for reuse under this Creative Commons Licence

Cooking 'from scratch' is a laudable aim though in our busy lives it can seem a pain in the you-know-where.  But with careful planning, a freezer and recipes that emphasise the 'easier life' approach, much can be achieved.  Cooking from fresh is a sure-fire way to better health and graceful ageing.  

Modern life is not conducive to this way of eating.  With time-poor households, advertising and buy-one-get-one-free offers, too many have come to rely on processed foods.

There is no need to create more food anxiety by trying to avoid every processed food.  In How to...Wean Your Family off Processed Foods, parts 1 & 2, 67goingon50 recommended reducing processed foods to once or twice a week.

What 67 should have said, of course, is keeping highly processed foods to a minimim.

Because most foods are processed.  And even before the advent of refrigeration -- and as far back as early agricultural times -- salting, drying, smoking and fermenting were used to preserve food and make it safe.  

But all processed foods are not equal. Think of the processed rankings like this (best to worst):

1.  Minimally processed fresh foods: dried, frozen, fresh packaged (eg bagged salads_

2.  Processed culinary ingredients: oils, salt, pasta, rice, pasteurised milk, cheese, yoghurt without additives, dried fruit, sugar (the less refined the better) and juices (the less sugar the better)

3. Processed foods combining processed ingredients with less processed: sweetened yoghurts, canned food, mass-produced bread 

4.  Highly/Ultra processed foods containing unhealthy levels of sugar and salt plus additives including flavouring, colouring, emulsifiers, stabilisers.  These cause the most panic and include soft drinks, packaged desserts, breakfast cereals, some breads, some frozen dinners, canned soups, chips, junk food 


In modern times, the primary goal of food processing was to extend the life of food by acting as a preservative.  After World War II convenience was the dominant factor.  Today, cost has become a driving force. That means lab produced products are usually favoured over the naturally sourced, and inferior products often replace quality ingredients.  And sophisticated (some would say immoral) marketing and advertising techniques try to increase kids' 'pester power' by using brightly coloured, hyper-tempting labels and ads.


The disadvantages of highly processed foods are well known and are acknowledged as major contributors to both weight gain and obesity:

• loss of nutrients (5-20%)
• loss of healthy fibre
• addition of ingredients linked to adverse side effects and health risks: sugar, high-fructose corn syrup, salt, trans-fats, phosphates, artificial flavours and colours

But there are some advantages to the rest (although purists might argue that some of them are also disadvantages:)

• Safety: fresh farm foods can contain microorganisms that cause illlness (proper washing and cooking at home usually makes food safe)
• Shelf Life: food processing reduces waste, enables the transport of perishable foods and adds buyer convenience
• Seasonal foods can be available year-round 

Fine in moderation?

A good definition of 'Healthy Eating' would be Moderation, Variety and Balance.  

The question of processed foods, therefore, becomes not how to avoid them completely.  It is how to reduce them and choose only those that improve - and not harm - your health.  Every category of processed foods has more or less nutritional options. 

For example: 

• a loaf of processed 100% wholewheat bread is better for you than processed white bread, especially if the wholewheat manufacturer has good eco-credentials (Blogger: Not sure who would win if choosing between processed 100% wholewheat and home-made white)
• veg and fruit frozen when at the peak of freshness, just after picking, can be more nutritious than food that's travelled a long distance or stored in a warehouse for awhile
• does anyone have the time and equipment to make their own peanut butter? (That said, stick to no or low-sugar brands.  Or grind-your-own at Whole Foods Kensington High Street - at a price!)
• a frozen pizza from a trusted supplier can be acceptable if you're hungry, lacking in time and energy or you 'just plain want it, dammit' (though 67 recommends opting for the basic tomato-cheese combo and adding fresh toppings)
• if your only option is highly processed food like shop-bought sandwiches, fast food or frozen meals, choose ones with a good serving of veg or salad, includes whole grains and is low in salt and sugar

Food Labels:

Ingredients on food labels are listed in the proportion in which they are used; whatever makes up the most of the product is listed first. Therefore: 

• if sugar appears within the first three products listed, it's not likely to be good for you 
• ditto any mention of: flavouring, colouring, emulsifiers, stabilisers, all of which can cause skin ailments

Thankfully food manufacturers have cottoned on to consumers' worries about sugar and fat levels.  We are beginning to see more health-conscious and/or high-quality convenience foods.

As long as most of our meals (90%?) involve whole foods like fresh fruit and veg, wholegrain and lean-protein -- foods closest to their natural form -- and limit or avoid the unhealthiest ultra processed foods, we should be ok.

Consumers should not beat themselves up about using processed foods. 67 -- a purist where rice is concerned -- is continually surprised by how many people use and love Uncle Ben's rices. And the Blogger, with well-documented problems making pastry, has only a few qualms about using not-terribly-healthy frozen puff pastry and pre-baked tart shells. 

Occasionally.

Sources:

Evening Standard, 30/6/16 Christy Harrison, Refinery 29

BRG: Dietetics & Nutrition, Bonnie R Geller 

Health Guidance by George CRanston

Fooducate, 31/3/2010

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

TOMATO PIZZA, VEGAN, No yeast or Common wheat, easy-peasy, carnivore option

Here's one for 67 Vegans: Wheat & Yeast Free Pizza (easily modified for meat & cheese eaters)

Easy Vegan Pizza: Fresh Tomato, Mushroom & Peppers with olives, artichoke hearts and sun-blush tomatoes  on a flatbread base

Whatever else is used as topping, tomato sauce and cheese are usually a given on pizzas.  This Vegan version has tomato sauce but no cheese.  And there's a twist.  The Topping relies on sliced raw fresh tomatoes, though tinned are used on the base.

67 used Easy Rich Tomato Sauce (home-made and in the freezer) for the base but a low-salt low-additive store-bought sauce is fine. (Some vegans use tomato base.) The anti-pasti -- olives, artichoke hearts and sun-blush tomatoes --adds intensity.  It came from a M&S deli but jarred olives and/or artichokes will do.  

Sliced tomatoes bake up beautifully on pizzas, and the raw sliced mushrooms and raw peppers take on a lovely char.   

Ham & Cheese option 

Cost: about £3.50
Feeds: 3-5

Equipment: a 10 inch/25cm pizza pan or equiv






Ingred:
   generous 1/3 cup Easy Rich Tomato Sauce OR generous 1/4 cup prepared pizza sauce
   3-4 small tomatoes, in 1/4 inch/1/2 cm slices  
   generous handful mushrooms, stems removed, thickly sliced
   1/2 bell pepper, seeds & membranes removed, in 1/4 in/1/2 cm slices 
   olive oil
   salt & pepper
   dried or fresh basil (opt)
   1/3 tsp soft brown sugar (opt)
   anti-pasti -- olives, artichoke hearts and sun-blush tomatoes

Dough for pizza (your own recipe OR the following OR, if you must, store bought)
   1 1/2 cups flour (67 used spelt but wheat will be fine)
   1/2-3/4 tsp salt
   3/4 tsp baking powder
   2/3 cup fizzy (carbonated) water

   olive oil (opt)

Method for base:

1. Heat oven to highest setting; put pizza pan into the oven to pre-heat
2. Set olive oil aside, if using
3. Mix the rest of the base ingreds in a bowl; tip out on lightly floured board
4. Knead 5 minutes, adding more flour if necessary until dough is no longer sticky; rest 10 minutes
5. Roll out to a circle to overlap the pan; make sure the base is quite thin; it doesn't matter if the edges are a bit thicker
6. Use oven gloves to take out pizza pan
7. Roll dough over a rolling pin and unroll it loosely over the pan - careful not to burn yourself.  Let the dough drop naturally, then press down gently on the centre and up the sides to flatten it 
8. Bend or roll the edges to make a thick'ish rim
9. Generously brush with olive oil, especially the edges ; bake 5-7 mins or until bottom has firmed 

Filling: 

1. If using homemade rich tomato sauce, place in a small saucepan and bring it to the boil; lower heat and leave at least 5 mins or until the sauce is thick and reduced by half 
2. When the pizza dough has been pre-baked, carefully spread the pizza sauce over the base; try not to overdo it
3. Arrange tomatoes on the outer rim of the base; spray generously with olive oil; sprinkle salt & pepper & the merest hint pinch of sugar & basil over the tomatoes. 
4. Continue filling in the centre of the base with rings of mushrooms then scatter over peppers and anti-pasti 
5. Bake 10-15 mins or until hot through
6. Serve with a knife and fork; without cheese, the veg won't stick well.
7. If adding meat or cheese, do so during the last half of cooking time
8. Serve with beetroot salad  and finely chopped fresh chillis or chilli flakes

Tip:
For non-vegetarians, add shards of ham or bacon, clumps of soft cheese or bits of mozzarella

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

FRUGAL FOOD: BRAISED ORIENTALSPICED WINGS, healthier

Impressive appetiser, snack or main course. Frugal, easy, make-ahead, portable. Low fat, low-sugar, reduced salt.  Perfect... 

Frugal Food for a Hot Summer NIght: Braised Oriental Spiced Wings 
'Splendid summer food with very little grease.' 'Even cold, these had a great Chinese flavour with a lovely amount of garlic!' Tasters

         updated 2021; photo 13/9/16

40 years ago in Hong Kong, a bakery just off the Central District was renowned for its western offerings.  The honey-glazed bread doughnuts were astoundingly good, given that for most of their history, the Chinese only had access to communal village ovens.  Chinese delicacies included baked custard tarts in the most tender, flaky pastry imaginable.  

But also displayed were -- surprisingly -- braised spiced chicken wings.  They were snapped up by foreigners and Chinese alike; many had demolished at least one wing before leaving the bakery.

Here's 67's take on the braised wings, assisted by the Chinese Cookbook by Craig Claiborne & Virginia Lee (1973; sadly, out of print).

They're low-fat, low-sugar and reduced-salt but shot through with exotic Oriental flavours.

Cost: approx: £3 (but supermarket wings are often on special)
Feeds: 2-3 as main; 4-5 as snack

Ingred:
   12 chicken wings (the best budget allows)
   3 tablespoons dry sherry or shao xing rice wine or white grape juice
   zest of one orange

   water

   2 whole star anise or equivalent
   2 small sticks cinnamon 1 inch/2 cm long or generous half teaspoon dried
   1/2 tsp 5 spice powder
   1 med to large clove garlic, finely grated
   1 inch piece fresh ginger, peeled and finely grated

   2 tbsp low-salt soy sauce or 

dark soy sauce
   1 tbsp soft brown sugar

   salt to taste
   toasted sesame oil

   corn starch (not polenta) OR rice flour

Garnish: lettuce, orange slices
  
Method:

1. Divide wings into drumlet & wing OR leave whole 
2. Place wings in an ungreased wok or large pot; add wine & orange zest; cook over high heat, tossing continuously, until almost all the wine is gone
3. Add 1 cup water, cover; turn heat down to med; cook 10 mins
4. Add star anise, cinnamon, 5-spice powder garlic & ginger; cover & cook 5 mins
5. Turn heat down to simmer; add soy sauce & sugar; partially cover; cook 20 mins, stirring occasionally
6. Uncover; cook a further 10 mins
7. Remove wings, keep warm; strain sauce through sieve lined with muslin or a clean, wet j-cloth; return sauce to pan
8. Mix a tablespoon corn starch/rice flour with a few tablespoons cold water; add to the sauce; over medium heat reduce by half; serve on the side (it makes a surprisingly tasty dipping sauce for crunchy lettuce leaves)
9. Serve warm or at room temperature with lettuce and orange slices.
10. If refrigerating, allow to come to room temperature (at least 20 mins)

Tips:

1. If star anise is beyond the budget, increase 5-spice by half a teaspoon 
2. Kids may not like these

                                                                                            
Comments:

'They were splendid summer food.  Usually eating chicken off the bone is a greasy chore (except for 'picking the chicken' as my Granny used to say).The wings had a lovely bright taste and light flavouring that complimented the chicken.  There was very little grease which made them specially palatable.  I usually remove the skin but at the recommendation of another taster, ate it and was glad I did.  Add to that, my cat Emma will have a treat tonght as she will get the bones.' Middle Aged English food lover

'I had the chicken wings cold rather than room temperature and they were still great.  Normally when I have cold chicken wings they're covered with solidified oil and fat but these were not.  They had a great Chinese flavour with a lovely amount of garlic.'             20+Fijian-Australian 
                                                    
                             
                                           More chicken on Nav Bar, Recipes I

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

TURKISH PIDE WITH AN 'EASIER LIFE' TWIST, low-fat, make-ahead, wheat free option

Fed up with pizzas and pasta for a quick meal? Try this Turkish inspired easy-prep make-ahead Pide.

Turkish Pide with a 67 twist for busy cooks, 
(the photo shows a wholemeal spelt crust; the Blogger was out of white flour) 
'Good family food; layers of flavour & texture with nothing overpowering.' Taster

Pide is a staple in Turkey, a pizza-like bread covered with a thick layer of spiced minced meat and vegetables.  The original is crispy on the sides but soft underneath.

In Turkey, the dough and filling are raw when the pide goes into the oven but 67 prefers a crispy base.  67 also provides a low-fat filling and a method of prep that allows busy cooks looking for an impressive quick but healthy meal can make much of it in advance. 

The meat filling once cooked can be refrigerated overnight.  The bread - which takes only 15 mins to prepare - is flash-baked on the day to prevent a soggy bottom.  

There are four options with the base:

1. use the authentic pide dough recipe from Turkish chef Ozlem Warren
2. make a batch of your own favourite pizza dough
3. use 67's 15-minute flatbread recipe (obviously don't cook it in a frying pan but treat it like pizza dough!)
4. if you must, supermarket pizza bases

67 replaced the beef with minced turkey thigh and increased the spices. Low-fat beef could also be used but ups the cholesterol count.  Minced lamb is the traditional filling but can be very fatty and may need to sit in a colander or sieve to release excess fat.  Crumbled firm tofu could also be used but the spices will need to be adjusted. 

Serve with crispy lettuce leaves and chunks of cucumber.

Cost: £4.00
Feeds: 3-45

Ingred:
   200gr/7oz minced turkey, chicken, beef, lamb or firm tofu that's been processed or grated to a mince-like texture
   1 med onion, yellow or red, diced
   1 clove garlic, grated or minced
   1/2 tsp cumin
   1/2 tsp coriander  
   1/8 tsp allspice
   1 tbsp low-salt tomato paste
   
   1 bell pepper, in small dice
   2 med tomatoes, deseeded and diced
   1-2 tbsp lemon or lime juice
   olive oil

   freshly chopped parsley 
   freshly chopped mint (opt but preferred)

Method:

Filling:

1. Heat a large frying pan over med heat; spray generously with olive oil
2. Add onion, sauté 1-2 mins
3. Add garlic, spices and tomato puree, stir well 
4. Add meat/tofu, crumbling it as you go; stir into veg, breaking it up further with a fish slice or potato basher; saute 5-7 mins until almost cooked 
5. If mix looks dry, add a couple of tablespoons water or stock; take off heat
6. Stir in peppers & most of the tomatoes (reserve the rest for garnish)
7. Taste; add plenty of pepper & a bit of salt
8. If preparing the meat in advance, cool one hour then refrigerate.  Remove from fridge half an hour before baking to bring to room temperature

When ready to cook the pide:

1. Take out meat from refrigerator
2. Preheat oven to 400f, 220c/200fan; slide in a round or rectangular baking tray
3. Roll out the chosen dough to 1/8 inch/1/4 cm thick in a round, rectangular or boat shape, either individual portions or one large pide (see recipe for 15 min flatbread below)
4. Carefully lay out the dough on the hot tray, rolling dough over outer edges to form a ridge
5. Brush the bottom & ridged edges with an egg beaten with a bit of water, or olive oil
6. Bake in the centre of the oven 10-15 mins or until surface is firm & shiny
7. Spread the meat mixture on the base, thickly but not excessively
8. Return to oven; bake 20 mins 
9. Check meat is hot through, if not, bake a further 5-10 mins
10. Sprinkle lemon/lime juice over the meat 
11. Top with tomato garnish, chopped parsley and mint if using
12. Serve with crispy lettuce leaves like baby gems, chunks of cucumber 

   67's 15 minute flatbread
        2 cups flour (67 used spelt but wheat will do)
       1 tsp salt
       1 tsp baking powder
       3/4 cup fizzy (carbonated) water

1. Mix dry ingredients and carbonated water in a bowl; tip out on a lightly floured board
2. Knead 5 minutes, adding more flour if necessary; rest 10 minutes
3. Either divide into individual pide or one large pide; roll out to 1/4 inch/3/4cm thickness 

Tips:

Pide dough will keep warm in a low oven 150C; 300f

                           

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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.