SENSATIONAL IRISH COFFEE CHEESECAKE, lower-fat, no bake, alcohol

This lower-fat, lower-cal sensation will leave everyone speechless with delight and disbelief 

first posted 2014; updated 3/23

Half of this sensational no-bake Irish Coffee Cheesecake feeds six adults

67 loves Irish coffee and developed this wondrous dessert to satisfy adult tastes.  Though stunning to look at and to eat, it's actually much lower in fat than it looks. 

Irish Coffee Cheesecake in a glass

As for cook, it's a doddle; there's no baking.  There are several steps but all of them are simple.  

The recipe was inspired by a major supermarket which created easily-assembled recipes for its staff canteens -- but they weren't lucky enough to get anything like this!  

Calories were cut with 50% reduced-fat cream cheese (80% fat-reduced also works) and whipping cream in some places. 

The recipe is by no-means low calorie but the 23 cm cheesecake provides at least 12 portions.  One of my colleagues managed to serve 15!  Remember: portion control is one aspect of healthy eating even during an indulgence day. 

Serves: up to 12

Cost: £7-8; recipe halves nicely

Ingred: 

13-15 digestive biscuits, bashed with a rolling pin in a heavy plastic bag, or pulsed in a food processor until coarsely sandy (plain digestives are just fine but dark chocolate coated (more expensive) adds another layer of flavour & texture)

90 g unsalted butter, melted

100g/3.5 oz 70% chocolate 

300g reduced-fat (50% or 80%) room temperature cream cheese (supermarket is fine)

1 pint/600ml double cream (or whipping cream for even lower fat levels) 

2-3 tablespoons expresso coffee powder mixed with 2 tbsp boiling water

3-4 tbsp whisky or brandy

approx 150 gms double or whipping cream

1 tbsp sugar

1 tsp vanilla extract (opt)

50 gm cocoa powder, or 70% chocolate, chilled and grated or peeled

Method:
1. Line a 23cm tin with a double layer of cling film  
2.  Mix biscuit rubble with melted butter; pour into tin, smooth into an even layer with the back of a spoon.  Refrigerate.

3.Melt chocolate over but not touching simmering water; take off heat; set aside
4. Using electric beaters or a whisk, whip cream cheese until it is smooth. Add 1 pt  cream, beat until the mix starts to form soft peaks   
5.  Pour cooled chocolate into the mix. Use a whisk to blend; a few streaks are ok.  Add coffee and alcohol; mix well. Pour onto biscuit base; smooth top.  Refrigerate at least four hours.
6. Just before serving, slide the cheesecake onto a serving platter.

7. Beat the whipping cream until you see circles forming on the top of the cream.  Add sugar and vanilla.  Beat until soft peaks form.  Pour or pipe over the cheesecake 
7.  Sift powdered chocolate  or grate chocolate flakes over the cream.  
                                                             

Tips:  

•  For children you could forget the coffee and alcohol, substitute orange juice and grated orange peel and serve it layered with the biscuit base in pretty glasses.
• The recipe halves well and can be served from a loaf or rectangular tin.    

                            More low-cal desserts on NavBar: Recipes II/Skinny

 Please leave a Comment in the box below 

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

BEEF, KOREAN STYLE, wallet-friendly, easy make ahead

Heat with a hint of sweetness - sensational outdoors or in, city or country

updated Feb 2022

Korean Style Beef Slices, spicy, sweet & tender

'This excellent beef with Sesame Noodles made a darned good meal!'  Taster 

 

first posted 2016; updated 7/24

 67 hasn't been much tempted by Korean cooking; heat seems to be the main characteristic of its spices and sauces, and specialist shopping is required. 

But this recipe* - a westernised version of a Korean recipe - is made with ingredients found in most kitchen cupboards. 

The marinade works with every budget.  It can be used with beef short ribs (as photographed, beef strips for stir-frying, casserole beef sliced thinly, hangar steak.  Other more upmarket cuts from sirloin to rump also work but marinading time is reduced.  All cuts of pork and chicken also take the marinade well.

67 went with beef short ribs, a cheaper cut (about £7/kilo) at time of posting.  Short ribs usually need long, slow cooking to tenderise but also release a great deal of fat when cooked.  Would the recipe overcome these challenges?    

Definitely yes. The meat was sliced very thin, marinaded overnight and cooked very fast.  The result was exceptional;  meat with substance  -- in a good way -- and wonderful flavours of naturally sweet pear and savoury marinade with a layer of heat.    

The ribs did, however, release a lot of fat; draining it in a colander allowed most of it to drip away. 

Cost: probably min £5-6'ish (July '24), depending on source, served with a carbohydrate side
Feeds: 2-3; recipe doubles easily 

Ingred:
   min 340 gm/12oz; max 500gm/16 oz meaty beef short ribs (removed of bones & fat), cut into fillets OR casserole steak, stir-fry strips, rump steak, sirloin OR chicken OR pork loin 
   
marinade:
    1 small pear, peeled & grated   
    1 garlic clove, minced or grated
    2 tbsp reduced-salt soy sauce
    1/2-1 tsp red pepper flakes
    1-3 shots tabasco sauce (opt)
    1/2-1 tbsp brown sugar
    1 tbsp toasted sesame oil

    1-2 tbsp groundnut or other light vegetable oil

Method:

1. Place beef in freezer for an hour or two
2. Mix marinade ingredients thoroughly, set aside
3. When meat is frozen enough to cut thinly, slice across the grain with a very sharp knife (*every kitchen should have a first aid kit with extra proper bandages) 
4. Add meat slices to marinade, mix thoroughly
5. Pour beef & marinade into a sealable plastic bag; smoosh the meat & marinade together until the meat is well coated
6. Leave at room temperature at least 30 mins or refrigerate overnight
7. To cook: heat a large frying pan on med-high; add a tablespoon oil, let it get quite hot 
8. Add half the meat in one layer; leave a minute or 2 to get a good crust
9. Turn; leave a minute; stir another 2 mins edges crisp up 
10. Drain of excess fat, set aside and keep warm 
11. Cook the rest of the meat and drain; mound the meat on a platter 
12. Sprinkle with finely chopped green onions, green part only and chopped peanuts (opt)
13. Serve with Spicy Sesame Noodle Salad with Asian Soft Fruit Salad to follow.

Tips:

• the meat is lovely warm but is also good at room temperature or on a picnic 
• the recipe doubles easily

*inspired by Bon Appetite magazine

Please leave a comment         .

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

SPECIAL OCCASION SPANOKOPITA, LOWER-FAT & SALT, special occasion, part made ahead; vegetarian

A lower-fat, lower-salt but fab version of an unforgettable Greek favourite... 

Cyllinders of low-fat, low-salt Spanokopita (spinach & feta pie)
'really moist; loved the mushrooms' 'so tasty; wouldn't believe it was skinny.'  

2/6/16

Visitors to Greece who first experience the crisp, crackling spinach, feta and egg pie, known as Spanokopita, are usually blown away. Memories linger long.  And despite the fact that food on holiday never tastes as good at home, spanokopita recipes abound.  

For the health-conscious, including vegetarians, one difficulty lies in the pastry - paper thin filo sheets usually melded with lashings of melted butter. Feta, too, which produces the bold, tangy taste, is - whether from sheep's or goat's milk - high in saturated fat and salt. 

67's recipe is lower-fat, lower salt but terrifically tasty.  It is, indeed, even preferable to the orginal.  It includes mushrooms and cottage cheese; the mushrooms interrupting the one note texture of the filling; the cottage cheese replacing some of the high-salt feta. Both foods were included in a memorable  recipe from Martha Rose Shulman's Vegetarian Feast (sadly, out of print).     

There is a bit of work involved but the filling can be made a day ahead of time and refrigerated. Note that some supermarket filo pastries need defrosting overnight before it can be used. 

The photo shows a spanakopita for a picnic.  2 fat sliceable cylinders were the choice.  Pack into a stiff-sided container with serviettes protecting each layer. 

At home, an 8x11 inch;20x28cm rectangular version with 3 layers of filo below the filling and 3 above would work well.  Scrunch the overhang onto the edges. 


This recipe is not particularly budget friendly (there are more frugal versions on the net) but the taste of fresh spinach really is worth it.  Save it for special guests or a special occasion. 

Cost: £7-8
Serves: 6-8 as a main course; 15 or more as a picnic parcel

Ingred:
   113gm/4 oz mushrooms, in 1/2 inch/1 cm dice    
    olive oil (67 used Greek but any Mediterranean will do)
    2 large white or 3 red onions in med dice
    2 med to fat cloves garlic, minced  
    500 gms/8oz spinach (two large bags), washed & drained; remove grotty leaves & stems (make this a family task)  
    2 generous tablespoons chopped parsley
    1 tablespoon chopped fresh dill or 1 tsp dried dill (opt)
    1/8 tsp nutmeg
    pepper & salt
    
    150gms/5.3oz feta cheese, crumbled
    100gms/3.5oz cottage cheese
      20 gms grated fresh parmesan (opt)
    2 large eggs, beaten

    1 packet 6 filo pastry sheets for 2 fat cylinders OR 2 packets for 4 cigar shaped cylinders

     1/3 to 1/2 mug olive oil mixed with melted butter

     1/4-1/2 mug fresh breadcrumbs
    
Method:

1. Remember: the phyllo pastry should defrost in the fridge the night before cooking.  
2. Put a large, deep casserole pan over med-high heat
3. Spray generously with olive oil; add mushrooms; cook until all the liquid is gone and the mushrooms are nearly dry; this will take a few minutes.  Remove and set aside.
4. Add a thin layer of olive oil; sautee onions and garlic until onions are tender and browning at the edges - probably 5 mins 
5. Add spinach, parsley & dill if using; the leaves will fill the pan but gradually wilt down & reduce over 5-10 minutes; season with pepper and a little salt.  Add cooked mushrooms; mix. Place in a colander over a bowl and allow liquid to drip through as it cools (there shouldn't be too much). (Freeze juices for stock.)
6. When spinach is cool, coarsely chop.  In a large bowl, mix cheeses, then spinach and then eggs. Blend well.  Refrigerate overnight if making ahead.
7. When ready to cook: allow spinach mix to come to room temperature.
8. Preheat oven to 350F/180c/170fan
9. On a large board, lay out one layer of the phyllo pastry, keeping the rest under a damp cloth; brush with butter-olive oil mix, sprinkle over a light layer of breadcrumbs. Repeat with two more layers.
10. On the long edge add a generous sausage of either half or a quarter (depending on whether you're making 2 or 4 cylinders) of the spinach mix, leaving an inch clear on both ends; fold the ends over and roll the mixture until it is completely encased in the pastry; place on a cooking tray lined with greaseproof paper.
11. Repeat once for fat cylinders, three more times for cigars.
12. Bake 35-45 mins or until brown and crispy.
13. Cool on the tray.  
14. Using a sharp serrated knife, slice into pieces which fit easily in the hand.  Pack into a stiff sided container.  

Comments:

'I've eaten more spanokopita in recent years; this was one of the better ones.  It was nicely moist and the mushrooms were lovely.'  20+ fund-raiser 

'It is terrifically tasty but not greasy. I think I prefer it.'  retired writer

 Tip:

• Spanakopita Bites are the festive version of this, with either vegan, fish or meat filling 
• Uncooked spanokopita freezes well, & heats beautifully.  Bake at 350f/180/c/170fan for 45 mins.   

More Vegetarian dishes on NavBar: Recipes II...

                       

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. 

COTTAGE PIE WITH A SPICY KICK, lower-carb, wallet-friendly, tasty

It's cottage pie, Jim but not as we know it...

A lighter Cottage Pie with a Latin America Twist

24/9/15

67goingon50 has never really got on with English Cottage Pies  - they can be bland and dry - and has been casting about for something like it but different. This version, using turkey, packs a wee kick and hits a culinary spot. 

It's frugal, heart-friendly, light, tasty and comforting.  It's relatively low in carbs and it looks great!

The dish has more gravy than usual but less carbs in the topping.  If you're cooking for a family, or for a guy, or if you are a guy, or simply aren't worried about carbs, 67 suggests double the amount of potatoes and sweet potatoes. 

Minced chicken can replace turkey but beef, even if low-fat, may be a trifle heavy in flavour.

Cost:  £3.00

Feeds: 2-3 (recipe doubles easily)

Ingred:

    1 lge sweet potato & 1 baking potato

    1  large red or yellow onion

    1 green pepper, in med dice 

    1 large carrot, in small dice

    1/2 green or red chilli, de-seeded & minced 

       OR 1/2 tsp chilli flakes

    250 gm/8 oz turkey mince

    1 clove garlic, grated

     

    300 ml good stock (granules/cubes are ok)   

    2 tbsp cornflour mixed with 4 tbsp cold water

    1 tbsp tomato puree, salt-free if poss

    50 gms sun blush tomatoes (opt)

    4-7 dashes Tobasco sauce 

    2 tbsp Worcestershire sauce

   

    1/2 cup drained sweetcorn

    1/2 cup frozen peas

   

    1 tbsp soft butter

    cracked black pepper and a little salt

    3-4 tbsp yoghurt (opt)

Method:

1. Set oven to 400f/220c/200fan.  Scrub potatoes; halve them vertically, roast for 30 mins or until soft inside.  
2. In a large pan, saute onion in a slick of olive oil over med high heat; add pepper, carrot and chilli.  Cook 2-3 mins.
3. Add mince, bashing with a spoon or masher to remove lumps; stir until the pink is gone.  Add garlic.
4. Add stock; stir; add cornflour slurry.  Stir.
5. Add tomato puree, sun blush tomatoes, tabasco and Worcestershire sauce.  Bring to a boil; reduce heat to medium; cover.  Cook 15 mins.
6. Add corn and peas. Cook a further 5 mins.
7. Test for seasoning; add pepper and salt.  If mixture is too thick, add a little stock or water.  If too thin, mix a tsp of cornflour with 2 tsps cold water and add to thicken. 
8. Pour into a 7 inch by 7 inch (or equiv) casserole dish. 
9. When potatoes are ready, turn oven down to 375f/190c/170 fan/gas 6
10. Scrape the flesh out of the skins into a bowl.  Using a potato masher or electric beaters (not a processor or you'll end up with potato glue!) to break up the flesh.  Add butter, pepper & salt, and yohgurt if using (it makes a lighter topping.) 
11. Cover meat mix evenly; use a fork to make a pattern.
12. Bake 20-25 mins.
13. Serve with steamed green vegetables.

*Inspired by Lindsay Bareham of the Times.  

More meat on NavBar:Recipes I; see also Recipes II/Skinnier

Tip:  Sweet potatoes are a vegetable; white potatoes are not

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

FAT & SUGAR FREE CLASSIC PANCAKES

CLASSIC SCOTCH PANCAKES: WONDERFULLY FLUFFY, STURDY & VERSATILE

Scotch Pancakes
Plain or with fruit for breakfast, savoury for transporting and sweet for tea

17/8/15

Classic Scotch Pancakes are a boon in busy households; the batter can be made the night before.  They are the most wonderful of pancakes, due one suspects, to Cream of Tartar which replaces baking powder.  It gives a unique texture and taste which will help children at breakfast settle down happily.   

Fresh fruit can be stirred into the batter just before cooking (Blueberry Pancakes), or the pancakes can be topped with a low-sugar nearly-instant fruit compote.  Cupboard staples Maple syrup, jam or honey can also accompany the pancakes.  

The recipe is versatile; it makes plain, sweet or savoury pancakes which can be eaten hot or cold.   

They are also still as frugal as they were when first posted in 2017

Leftovers will keep 2 days in the fridge.  Otherwise freeze flat, bag up and defrost when needed.  

Cost: £1.70'ish (7/23) plus cost of sweeteners

Makes: 16-18 

Ingred:

  
   8 oz/226 gm self-raising flour (plain flour: add 1 1/2 tsp baking powder)
  1-2 tsp sugar (opt)
  275 ml/1 1/4 cup less 2 tbsp whole milk

   2 eggs

   1 tsp cream of tartar

Method:

1. Sift flour, and baking powder if using, into a bowl.  Add sugar, if using; blend
2. In a jug, whisk milk and eggs.
3. Add liquid ingredients to dry; blend
4. Sprinkle over cream of tartar; blend.  Rest batter at least 20 mins.  If resting batter overnight, do not add cream of tartar until batter is at room temperature   
5. Heat dry griddle or pan to medium high; if you like, lightly brush pan with butter.
6. Dollop batter in heaping tablespoons; the first side will take about 3 mins.  Check it is golden brown by lifting up one side of the pancake with a spatula/fish slice.  
7. Flip when ready, squashing the pancake slightly.  The second side will take 2-3 minutes; ensure pancake is not gooey in the centre before serving.  

Tips: 

• the recipe makes great portable pancakes to take to work or on picnics.  Try Savoury Bacon & Corn Pancakes 
• for afternoon tea , add 4 oz/115 gms raisons or currants  soaked overnight in orange juice or tea and drained.  Add 2-4 tbsp sugar to the batter (opt)
• Cold plain pancakes are delicious buttered and slathered with fruit compote
• Cream of Tartar is in the baking powder/soda section (it's also used in making meringues)
• 67 finds wheat best for this recipe 
• the recipe halves nicely OR one recipe can do double-duty making both savoury and sweet pancakes                              

                        More hot breads on Nav Bar: Recipes I 

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. 

PLUM STREUSEL CAKE (non-dairy option): fresh fruit

A crumbly topping of nuts, cinnamon and sugar baked on top and in the middle of light moist cake...

first posted 2017; updated 2024

Plum Streusel Cake but it could be peaches, apples or any other fruit.
'Like the contrast of crunchy top & soft middle; the cinnamon & fruit is balanced.' Taster 

This streusel cake is also known as coffee cake; it is usually taken with coffee at elevenses or mid-afternoon.  67 has reduced the amount of flour and butter going into the streusel and added fruit.  The slight tartness of the plum layer in the photo goes very well with the cinnamon and walnuts but so too will peaches and apples.  Try all three fillings.

To make the cake healthier, replace a few generous tablespoons of the plain flour with wholemeal flour and use a mix of white and brown sugar.  The fruit adds immune-boosting antioxidants, vitamins and minerals.

It's not a big cake but it is a delicious one with multi-layered textures; leftovers are unlikely which means over-indulgence is discouraged.  

Cost: £2.50 for standard flour & dairy (2024 prices)
Portions: 6-8

Ingred:
   175g/6oz plain or spelt flour (all white or one third wholemeal)
   1 1/2 tsp baking powder
   pinch salt
   
   110g/4oz dairy or vegan butter, cut when solid, softened
   85gm/3oz white & brown sugar
   2 med eggs, beaten (if using spelt flour, large eggs)
   3 tbsp dairy or almond milk

   4-5 plums (generous 1/2 cup) stoned and in small dice
   3oz/85g soft brown sugar
   1 generous tbsp cinnamon
   1/2 cup chopped walnuts

Method:

1. Line a 7inch/19cm or equiv cake tin with greaseproof paper
2. Preheat oven to 350f/180c/170f/gas6
3. Sift flour with baking powder & salt
4. Beat butter & sugar together until pale & fluffy; it will take a few mins
5. Add eggs little by little beating well in between; the mix will look curdled at the end but will be ok
6. Add dry ingred a little at a time, beating well each time, alternating with the milk, starting and ending with flour
7. In a separate container, mix nuts, brown sugar and cinnamon
8. Spread 2/3 of batter into the tin
9. Sprinkle over half the walnut sugar mix; use a skewer to make swirly patterns, then cover with plums, distributing evenly
10. Cover with the remainder of the batter, spreading it evenly with a spatula 
11. Sprinkle the rest of the walnut sugar mix over
12. Bake in the centre of the oven 50-55 mins; check at about 45 mins; if the top is browning too fast, put a layer of foil on top

Comments:
'I like plums so I quite like this.  I like the crunchy topped soft middle and there is no overkill from the cinnamon.' Mature train driver

Tips:

• This cake, strangely enough, tastes better if it sits around for a few hours or even overnight
• a version of this using spelt flour with extra large eggs and a layer of diced plums and tiny raspberries was utterly ambrosial
• Plums are not a fodmap food

                                                                More plum cake on Nav Bar: Recipes 1/baking....

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.

BIG BEEF SOUP, easily digested, wallet-friendly, healthy, slow-cooker

Much better for you than tinned...

 'Big' Beef Soup: easily digested; not quite a stew but filling & nourishing
'...a grand, hearty warm meal' Taster

updated Nov 2021

67 had a fondness for tinned 'Big' soups, developed when overwhelmed with research or unable/unwilling to cook due to illness.  Some brands are disappointing  -- thick and gloopy (definitely not in a good way) -- and there can be metallic aftertaste.  

But tinned soups have come a long way.  Baxters have always been a good brand but even M&S' soups have much to offer.

But given the choice, I would rather make my own. 

Big Beef Soup is light but satisfying and  full of exquisite flavour.  All the bits in it -- root veg and beef -- are soft and easily digested.  

It's great for kids; or for the ill or infirm or anyone looking for a nutritious, filling, easily digestible meal.  

Oh, and it's wallet-friendly and low-fat/salt/preservative, too.

Cost: £4'ish
Serves: 4-6

Ingred:
   7oz/200g casserole beef, in one inch cubes
   seasoned flour

   olive oil
   med onion, diced or coarsely processed
   1 1/2 sticks celery in med dice
   1 large carrot in one inch cubes
   1 coffee mug swede, peeled and cut in one inch cubes
   1/2 coffee mug sweet potato. peeled & in one inch cubes (opt)
   6oz+/180gm washed potatoes in one-inch cubes

   enough stock/water to cover beef & veg by one inch
   slug of brandy (opt)

   small handful parsley, finely chopped
   Worcestershire sauce, 2 tbsp

   reduced salt soy sauce (opt)

   2 tbsp rice or other flour with 1/2 ounce butter

Method:

1. Sauté the veg in 1 tbsp olive oil in a large saucepan over med low heat, stirring occasionally, for 20 mins; the onions should be translucent not brown; remove veg & set aside
2. Turn heat to high; spray bottom of pan with olive oil
3. Toss meat in seasoned flour; add to pan (you may need to do this in batches), reduce heat a little; brown meat on all sides; add stock/water & brandy 
4. Bring to the boil; turn down heat to med low, let bubble 5 mins, removing scum that rises to the surface
5. Add veg, parsley & Worcestershire; pour  into slow cooker
6. Cook on high 2-3 hours or (low 4-6 hrs) until meat is tender and veg are soft 
7. Remove meat & veg; set aside 
8. Pour juices into a saucepan, bring to the boil; mash flour & butter & add; allow to thicken; add beef, veg and soy sauce, if using
9. Simmer 30 mins; check seasoning & thickness -- add water to thin
10. Serve with crusty bread or Savoury Mediterranean Cornbread

Comments:
'The soup was a grand heart-warming meal after a cold night canvassing.' Political Agent

Tips:

• The dish does not have the deep darkness of tinned beef soups which is often achieved with artificial ingredients
• make the ingredients go further with a tin of drained rinsed cannelloni beans or a handful of washed white rice or pasta before the final simmer (no. 10) 

                                                              More beef on Nav Bar: Recipes I/Beef....

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.  

MEDITERRANEAN SUN-BLUSH CORNBREAD, free of common Wheat, low-cholesterol

Savoury Mediterranean Cornbread will bring a little sunshine into any household. 

 Sun-blush Tomato Savoury Cornbread with chives, artichoke hearts and chillis 
'Moist. No one flavour dominated but the corn made a good texture contrast.'

American cornbread stuffed with niblets and other flavourings are a perennial favourite.  This version adds sun-blush tomatoes, chives & chilli to make a piquant drop scone/bread/savoury muffin which will cheer up anyone missing summer. 

It's free from common wheat (though common wheat can be used) and the addition of wholemeal flour adds even more fibre.    

Cost: £2.50
Makes: 24 drop scones/pancakes or 15 slices cornbread/10-12 savoury muffins

Ingred:
   5oz/140g white spelt or other flour (replace 30g with wholemeal spelt for higher fibre)
   just under 4 1/2oz/125g polenta  
   1/2 tsp salt
   1 tbsp (yes tablespoon) baking powder

   1 oz/28g melted butter
   1 1/2oz/42g light vegetable oil (to weigh, pour into a container)
   2 med eggs
  
   4 1/2oz/125g corn niblets
   2 1/2oz/75g drained, coarsely chopped sun-blush tomatoes
   4- 6 tbsp finely chopped chives
   generous 1/2 oz/20g  coarsely grated Parmesan
   1-2 tbsp finely chopped chilli or 1 tsp chilli flakes

   generous handful finely diced artichoke hearts (no leaves) opt

Method:

1. If making drop scones, heat a large heavy-bottom frying pan over med heat and lightly grease the bottom inch inside the metal rings.
2. If making cornbread, preheat oven to 375F/190c/170fan/gas5 and line bottom of tin with a strip of greaseproof paper extending over the ends 
3. If making savoury muffins, 

   

   Savoury Muffins 

    spray muffins cups with sunflower oil or generously butter  THEN
4. Sift dry ingred into a large bowl
5. In a separate container, whisk eggs & milk & cooled fat; make a well in dry ingred & stir in liquid with a whisk or wooden spoon; don't use beaters for this 
6.  Add corn, tomatoes, artichokes if using, chives, Parmesan & chilli; stir until well mixed
7.  Rest 10-15 min
8. Drop scones:  preheat large heavy-bottomed frying pan over med heat; place 4 greased metal rings in pan; add a heaping tablespoon of mix to each one; cook gently until bubbles appear in the top of the scone and bottom is golden brown--about 4-5 mins; remove rings, flip and cook another 3-4 mins; cool on cooling rack
9. If making bread, pour into tin, bake 30-35min until golden and a skewer inserted in the centre comes out clean; run a knife around the inside of the tin and turn onto wire rack to cool.  Slice thickly.
10. Savoury muffins: fill each muffin cup almost to top; bake in centre of oven 20-25 mins or until toothpick inserted in middle comes out dry    

Comments:
'It is moister than corn bread often is. No one flavour dominated but the corn pieces made a good contrast in textures.  My only down was that I like chives and it wasn't distinct.'  Political agent

Tip: If you liked this you will also like Cornbread with Chilli & Onions   

                 More breads free from common-wheat on Nav Bar: Recipes II

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. 

HEALTHIER MEATBALLS. low-fat, low cholesterol, high protein, Easy, Prep Ahead

Tender, juicy, lower-fat turkey meatballs: a thing of absolute beauty

Mediterranean Turkey Meatballs with Sun-Blush Tomato Cornbread 
'These are restaurant quality; they're so moist'' 'It's great seeing turkey used imaginatively; turkey producers should market these.' Tasters

We've all had meatballs like hockey pucks floating in a puddle of indeterminate red sauce.

These Skinny Mediterranean Meatballs made with turkey mince will banish those memories forever.  

They're soft, juicy and easy for kids and older folk to bite into.  And they're lower-fat.  A godsend for busy cooks, they're a one-bowl wonder, scooped rather than rolled, and oven baked.  There's no frying and only a tiny bit of chopping.   

Adapted from Ina Garten, the Barefoot Contessa, the marvellous turkey meatballs will be a family favourite.  They are served with 67's Italian tomato sauce but if you're up against it, a good deli or supermarket sauce will be ok, too.  

The key to the amazing texture is in the mixing; resist the urge to press the ingredients together.  A fork keeps the mix airy; a bit of water lightens the mix without diluting taste.  Form the meatballs gently - an ice cream scoop does a good job though the balls are not perfect.  If slightly freeform meatballs aren't your thing, a young helper will probably be happy to hand-roll the meat, without pressing the mixture. 

Fresh breadcrumbs and grated parmesan are must for best results.

Serve immediately or cool and freeze.  

Cost: £3 (without sauce)
Feeds: 4-5 as main course; 12-15 as canapés

Ingred:

   14oz/400gm minced turkey (thigh has more flavour; breast, least fat)

     2oz/100gm high-meat sausage with Mediterranean seasoning

   1/2 cup fresh breadcrumbs (67 used oatmeal with good results)

     1 tbsp flat leaf parsley, finely chopped

    1/4c fresh grated Parmesan

    1/2 tsp celery salt (table salt is fine)

    1/4 tsp pepper

    1 large egg, well beaten

    1/2 tbsp Worcestershire sauce

    1 tbsp water

Method:

1. Preheat oven to 400f/200c/180fan/gas6; line a large baking tray with foil
2. Slit sausage down the middle; remove meat; use a fork to break off into small pieces 
3. Add sausage meat to minced turkey; toss with a fork until fully blended  
4. Add breadcrumbs, Parmesan, parsley, water, s&p; blend
5. Add egg & Worcestershire sauce; mix
6. The mix should be soft and yielding; if not add a tiny bit more water 
7. Form meatballs with ice cream scoop or by hand, without mashing the meat tightly - keep it light; arrange on prepared pan with a little space in between (Use a spring loaded ice cream scoop size 40, generously loaded, for good-sized meatballs; tablespoons for small meatballs) 
8. Bake 18 mins for large meatballs; 15 mins for small 
9. When ready to serve, reheat meatballs in Italian Tomato Sauce 15 mins over med heat

Tips:

• large meatballs require a knife and fork; small ones work well as a canapé,  in stir-fries or in soups
• freeze meatballs flat then store in a zip freezer bag; this makes it easy to reach in and grab a handful of meatballs

Comments:
'I love turkey and it's great seeing it used so imaginatively. You have made it taste like restaurant quality meatballs in sauce.  Turkey breeders should market them.' Political agent
'These are restaurant quality; they're perfectly moist and the sauce complements them nicely.' Designer & fund-raiser

                                                                 More turkey on Nav Bar: Recipes I:chicken/poultry...

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. 

ITALIAN TOMATO SAUCE, RESTAURANT QUALITY Multi-purpose, freezeable

One for a morning/afternoon at home...

 Authentic Italian Sauce on specialist spelt pasta (at upmarket delis -- at a price) 

'I am savouring this sauce; it's as good as any in an Italian restaurant.'' Taster

Pasta with tomato sauce in an Italian home always raises the question:  what do Italians do to make the sauce so uniquely, wonderfully Italian?

Good tomatoes are one thing; plenty of fresh basil another.  A third is the addition of carrot and celery to the onion base.  

This recipe, inspired by Russell Norman of Polpo (recently published in the Daily Mail) is the closest thing to authentic tomato sauce without going to Italy.  

It lasts a week in the cold part of the fridge but also freezes well.

Cost: £2.00

Serves: 4-6

Ingred:

    1 good-sized onion + 

    1 med carrot + 

    1 large celery stick, all coarsely processed or in med dice

    1 large clove garlic minced

    2 tbsp olive oil

    2x400 gm tins good Italian chopped tomatoes 

    2 tbsp tomato puree

    1/3 cup red wine/grape juice or water 

    handful torn basil leaves

    1 bay leaf

    pinch salt & pepper

Method:

1. Saute but don't brown onion, carrot, celery & garlic in olive oil over med heat 10 min
2. Add tomatoes, tomato puree and wine or grape juice or water; stir
3. Add basil, bay leaf, s&p
4. Increase heat to high until bubbles appear around the edge; reduce heat to low; cover & cook 40 mins, stirring occasionally (OR cook in a slow cooker on low for 3-4 hours)
5. Remove bay leaf; blend either until chunky or smooth
6. Cool before freezing; after defrosting, check seasoning

Tip:

If you liked this you will also like Healthier Italian Meatballs

                                                         

Please leave a question 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.