FAT-FREE FRUITCAKE, financial indulgence, easy-peasy, prep-ahead

A perfectly pretty very easy fruitcake for bracing winds & pre-Christmas raffles

previous posted 2015; updated 5/23

Incredibly easy fruitcake, fat-free, loaded with fruit and nuts 
Perfect for pre-Christmas raffles

  l

This brilliant fruitcake, adapted from Delia Smith, is fat-free and absolutely stuffed with heart-friendly nuts.  It also includes chunky pieces of moist dried fruit, and only a small amount of raisins.  

The best thing though is that it stands on its own -- there is no wrestling with layers of icing!  Even with the alcohol, it only lasts a month but it's quite an easy cake to put together.  67 has whipped up one or two without sweat in the week before Christmas.

Some planning is required.  The fruit will be steeped in alcohol for a day (or at least 4 hours) - at best overnight.  The finished product should be consumed within a month of baking; if it's needed for Christmas, best not to start until the end of November.

The recipe has been modified for palates accustomed to 'cleaner', healthier eating.    

The original recipe was quite chunky with whole nuts but kids and older people find the chunkiness quite difficult.  If the cake is intended for family, keep the nuts chunky but not necessarily whole.

Brazil nuts are quite dear; 67 used only 125gm Brazils and made up the rest with other nuts.  The cake is not frugal in any sense of the word but, well, it is for a special occasion.  

Cost: £ probably £10-12  (5/23), not incl decorations but lasts at least a month 

Serves: 8-10

Ingred:

   
    8 oz/225 g whole brazil nuts (OR 125g brazils and the rest hazlenuts and almonds OR mixed nuts, any proportions)

    5 oz/150 g walnuts 

   
    3 oz/75 g candied fruit or, for the frugal, peel OR dried pineapple 

    4 oz/110 g stoned dates

    4 oz/110 g dried apricots

    6 oz/175 g glace cherries

    1.5 oz/42 g raisins 

    1.5 oz/42 g seedless prunes 
    grated rind of 1 lemon & 1 orange 

    
    3-4 tbsp brandy

   

    3 oz/75 g plain flour (OR 2/3 white + 1/3 wholemeal)

         (67 used spelt flours)

    1/2 tsp baking powder

    1/2 tsp cinnamon

    1/4 tsp nutmeg

    1/4 tsp allspice

    

    min 4oz -max 5 oz/min 120g -max 150gm soft brown sugar

    3 med eggs beaten

    1 tsp good vanilla extract

   

    Garnish: speciality glace fruit (opt) 

Method:

1. Grease & line with greaseproof paper an 8 in/20 cm square cake pan or equivalent (or an 8 inch/20cm circle, or a loaf pan 8.5x4.5 inch/21.5 x 11.5 cm with 2.5 pints/1.5 L capacity)
2. Chop brazil nuts into three pieces each (opt)
3. Halve dates, prunes and apricots
4. Place with other dried fruit in a heatproof bowl
5. Pour boiling water over (this removes some of the preservatives & plumps up the fruit); leave 3 minutes
6. Drain fruit; place in a large mixing  bowl with nuts; add grated rinds & 1-2 tbsp brandy; stir, cover tightly with clingfilm; leave 3-4 hours or overnight
7. When ready to bake, pre-heat oven to 300 f, 150c, 130 fan, gas 2
8. Sift or mix flour, baking powder and spices in a large bowl
9. Stir in sugar, breaking up any small lumps; add beaten eggs and vanilla
10. Mix with handheld electric whisk, or vigorously with a wooden spoon, until batter is smooth but not overbeaten 
11. Drain nut & fruit mix, saving juices.  
12. Tip nuts and fruits into batter; stir vigorously till all bits are coated; pour into  the tin; use spatula or back of spoon to level
13. Rest a sheet of greaseproof paper on top; bake ABOUT 2 hours.  Check after 1 1/2 hours.  The cake is done when the centre is springy to the touch; a toothpick inserted in the middle will come out fairly dry (but still a bit damp because of the fruit)
14. Cool in the tin.
15. Mix any juices (from 11) with the rest of the brandy.  Stab the top of the cake with a cocktail stick or skewer and spoon half of the remaining brandy mix over the top.  Rest 1 hour.
16. Gently turn the cake over over and repeat.
17. If not using straight away, wrap in double cling film and foil for up to 3 weeks. If decorating the cake, add another couple of tbsp brandy (opt) 
18. If you wish to decorate the cake with nuts and fruits, first heat some apricot jam until it is runny, brush over the cake, arrange decoration and brush again (avoid re-brushing specially bought candied fruit)
19. For presentation: wrap in a layer of cling film and then with acetone paper; tie with ribbon*. 
20. The cake should be consumed within 5 weeks of baking day  

Comments: 

'This cake sold for £50 at auctiion in 2016!' Political Agent

'I love this cake; it's got no fat, is lower in added sugar and the ton of nuts is really heart healthy.  Okay, too much dried fruit is not good for you...but in one sensational bite? '

Tips:

Don't hesitate to replace some dried fruit with others.  67goingon50 replaced candied fruit with soft-dried pineapple and also threw in some candied ginger...the result was more than fine.

*For details of stockist of woven ribbon and acetone paper, go to Christmas presentation cakes

deliaonline.com                                                                                  

         .

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

SLOW-COOKER VENISON CASSEROLE, low-fat, healthier

Wonderful, whether the venison's out of a forest or a supermarket...

1st posted 2017; updated  Feb 2022

Ultra-healthy Venison & Veg slow-cooked Casserole 
'Hearty & luxurious. Meat v' tender; not a strong game flavour; gravy lovely & rich.' Taster  

This recipe was created many years ago, when a family friend asked for a recipe for less tender cuts of venison.  This quasi-Oriental casserole with lots of  veg and lovely thick gravy was the result.  Reader, he liked it!  

The exact recipe was lost one one move or another but this one is close to the original, and takes advantage of the growing presence of venison on our supermarket shelves.

Venison, whether wild or farmed, is considered by food specialists as an excellent meat to have in your diet.   It's low in fat and high in protein and minerals.

Until recently prices were out of the reach of most shoppers.  The cost has come down to a more reasonable level, though higher priced steaks are more readily found than less expensive casserole venison*.

Aside from a little bit of collagen that's easily removed, venison is pure meat.  Cooked in a casserole with root veg and served with sides, it will feed 4 easily.

The meat needs to marinate overnight; prep needs to start the day before it's needed. It will take about half an hour to work through the simple stages but once complete, the casserole can be forgotten until the final stages. The result is worth it.

The casserole can be prepared a couple of days in advance.  

Though there is some alcohol in this recipe - as there often is for venison - it cooks off and the dish is suitable for children as well as adults. 

Cost: around £6.50 for diced venison shoulder plus whatever veg is not in your larder 
Serves: 4-5 

Marinade:
    3 tbsp brandy or red wine or red grape juice
    1 1/2 tbsp reduced-salt soy sauce
    2-3 cloves garlic, grated
    1 tbsp grated ginger, peel remove

The Casserole   

   350g/12.3oz casserole or diced shoulder venison 

   2-3 slices back bacon, fat removed, in lardons
   1 tbsp butter 
   1 tbsp olive oil
   1 med onion, diced

    1 large celery stalk, peeled and finely diced 
    1 large carrot in large chunks
    1 peeled parsnip in large chunks

    zest of one orange
    2 med Chinese dried shitake** mushrooms (opt), steeped in boiling water 20 mins, stems removed and finely diced (reserve liquid)
   1/2 pint/280 milligrams good stock 
    80 ml/1/3 cup armagnac/white wine/apple cider/grape juice

Once the casserole is cooked:
    juice of one orange    
    generous 1/4 cup prep-ahead easy low-sugar plum & ginger jam (pref) or low-sugar jam (don't worry, you won't taste it)
    2 tablespoons oyster sauce***
    1 inch peeled ginger, grated
    few shots of Worcestershire sauce (opt)

   Garnish: sliced spring onions

Method:

SPICED PHEASANT WITH ORANGES: low fat & cholesterol, dairy-free option, slow-cooker, fodmap options

Take advantage of seasonal low prices on game birds...

first posted 2017; updated 10/24

Non-traditional Pheasant in Middle Eastern spices with orange
(served with low-carb mashed swede with pepper, cauliflower, celery & corn)
'Rich & full-bodied with hints of mysterious souk' 'Tasters

Pheasant braised with exotic flavours is a scrumptious autumn treat, (expecially if you've been gifted pheasant) but still surprisingly wallet friendly.  

Pheasant are in major supermarkets and good butchers* in October & November for  £6'ish.  One will feed two generously.  They're pretty thoroughly plucked apart from one or two tail feathers which can be removed with sterilised tweezers.

Like all game birds, pheasant is lean and low in fat; care must be taken to stop them drying out.  Traditionally, they are served roasted and rather rare but only if they are young birds.  

Whatever their age, 67 prefers well cooked meat and opts for slow cooking.   The flavour of the juices intensify and the flesh becomes succulent and melting.  

Cost: £6.50'ish (10/24)+ cost of alcohol, if using

Serves: 2 

Ingred:
    1 whole pheasant  

    2 tbsp oil (or if fodmap, garlic infused oil)
    1/3 tsp cinnamon
    3 cardamon pods (opt)
    1 bay leaf

    1.5 large onions (for fodmap-phobes, replace with equiv fennel OR celeriac or a combo of both)
    generous 1/2 tbsp grated garlic (see fodmap reoplacement in Tips below)  
    generous 1/2 tbsp grated peeled ginger

    2/3 tsp cumin
    2/3 tsp coriander
    2/3 tsp turmeric
    2/3 tsp smoked paprika
    2/3 tsp chilli powder

    2 skinned tomatoes crushed; or 2/3 cup tinned tomatoes

    water/stock to cover, including an (opt) shot of brandy
    1/2 tbsp Dijon mustard
    zest of one orange
    juice of one orange

    segments of orange

EDITORIAL: PHEASANT & VENISON, THE ISSUES

This subject was hastily and not very deeply researched due to time constraints.  It expresses the blogger's personal view.

The two main issues relating to pheasant and venison relate to farmed game and animal welfare.  Is 'farmed' game as healthy as wild?  Does shooting a bird or deer invalidate its value as a protein rich food?

Wild v farmed 

'Farmed' here does not mean factory farmed but partially raised in restricted areas.  This can mean anything from a pen for hatchlings to enclosed acres of land for deer.

PHEASANT 
As far as pheasant is concerned, apparently 80% are farmed before being released into the woods, in order to meet demand.  A new Code of Practice relating to the Welfare of Gamebirds came into effect in 2011 governing all elements of pheasant rearing.  Pheasant farms are recommended to register with a vet to monitor pheasant welfare.

Many partridge 'farmers' raise their birds on grass in the open air, with a roof to keep off the elements.  The birds are released into the woods at 8 weeks.  Farmed pheasant come under health regulations for poultry; antibiotics can be administered under certain circumstances.  Early in 2017 during an outbreak of bird flu at some poultry farms, two pheasant farms were infected.   

Whether wild or farmed, pheasant offers a healthy amount of protein, B vitamins and lots of mood-lifting selenium.  It's lower in calories, fat and sodium than chicken, though higher in cholesterol.  It's good value now and right up to Christmas at £4.50 - £6 a bird* - enough for 4. 

VENISON 
70% of venison on sale is wild and the result of natural deer culling.  Wild or farmed, venison is very lean and lower in fat than beef (though slightly higher in cholesterol.)  Some complain venison has a strong game-y taste but treated right will be wonderfully tender and tasty

PEPPERMINT CHOCOLATE MOUSSE. low-sugar, yolk free, dairy free option

A light, lovely chocolate mousse with mint that's healthier than most... 

Smooth silky chocolate & mint mousse, no egg yolks, cream only as garnish
'Hide it from the others, it's that good.' 'Luxurious; lovely & creamy.' Tasters

CONTAINS UNCOOKED EGG WHITE

Rich, creamy Chocolate mousse is a perennial favourite but does come with lashings of guilt.   

67goingon50's scrumptious creamy version is almost healthy by contrast -- it has no egg yolks and the cream is optional.  Apart from a layer of mints, which canoe kept to a minimum, there's only a small amount of added sugar.   

It's one of the popular of 67's Skinny Indulgences and many prefer it to the fat and cholesterol laden original.    

That doesn't mean the Mousse is healthy -- there's too much chocolate for that -- but it does mean you get great taste and texture for fewer than usual of the bad things.  It's best served in small portions, maybe with shortbread thins.   

The recipe is adapted from British chocolatier and cocoa grower, Hotel Chocolate.   

For family, a 50-50 mix of dark and milk chocolate is best; for adults, stick to dark or bittersweet. 

Cost: around £4; more if using artisan chocolate  
Feeds: 6'ish (double recipe for a crowd)

Ingred:
   
    150gm dark, OR half dark, half milk, cooking chocolate (70%+ recommended)* 
    1 tsp peppermint extract
     
     6 egg whites (freeze yolks for Christmas custards & bread puddings) 
     pinch of salt
     1/4 tsp lemon juice

     35g caster or soft brown sugar

     1 box mint matchsticks (kids) or chocolate mints (adults)**

Garnish: 200ml double cream, 1/3 tsp peppermint essence, 1 tbsp icing sugar and 1/2 tsp cocoa

    
Method:

1. Put mintsticks in a plastic bag and bash with a rolling pin until you have a  rubble of coarse crumbs and crunchy bits; set aside (Mints: roughly chop, leaving a few halves or quarters for garnish)  
2. Melt baking chocolate in a large bowl over simmering water
3. Beat egg whites, salt & lemon juice with hand or stand electric beaters until the whites form soft peaks - maybe 5 mins?.  Add sugar - a tablespoon at a time -  beating after each addition until the whites form moderately stiff peaks (ie they hold their shape and won't fall out of the bowl if the bowl tips) 
4. When chocolate is almost totally melted, take off heat; stir in peppermint essence; 
5. Allow chocolate to cool until warm but no longer hot; add one third of egg whites to the chocolate; gently hand whisk until blended.
6. Add the rest of the egg whites to chocolate; using a hand whisk, gently but quickly fold in -- the goal is to keep the mix aerated and a few white streaks won't matter.   
7. Pour half the mousse into the serving dish; add a layer of half the mint candy; gently cover with the rest of the chocolate mousse 
8. Refrigerate 3-4 hours
9. Topping: Scatter rest of mint sticks over mousse.  Whip cream till beginning to lose its liquid form (there will be visible rings in the cream); stir in peppermint essence, icing sugar and cocoa; continue beating just till med-firm peaks form.  Spoon or pipe onto mousse.  
10. If you like, dust with more cocoa 

Comments:
'Very scrumptious - hide it from the others; it's that good!' London tube driver
'Luxurious.  Lovely creamy flavour enlivened by mint sticks.' Political agent
'Lovely; mint was fresh, it was not too sweet and the broken chocolate on top was wonderfully crispy.' Local council candidate.

Tips:

• this also works well in individual bowls
• replace mintsticks/chocolate mints with fresh fruit soaked in liquor: raspberries, orange segments, cherries.  Replace vanilla or mint essence with liquor drained from fruit 

* 67 used M&S baking chocolate

** Mint Matchsticks, Mint Thins: 

£1/regular sized box, Morrison's

, £2+ normal price

                                                          More Chocolate on Nav Bar: Recipes I...

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

ALMOST INSTANT PLUM & GINGER JAM, low-sugar, quick & easy, wallet friendly

Makes the most of well-priced plums but any fresh fruit & spice will do...

Low-sugar Plum & Ginger Jam on pancakes, made in minutes
'Incredible!! Loved the chunks of plum & the warmth of ginger at the back of the throat.'

updated 21 Jan 2018

Plenty of punnets of reasonably priced purple plums and nectarines around at the moment.

Either will make gorgeous Almost Instant Jam/compotes and will be a welcome addition to any household.

Preservative-free and very low in sugar, the Jam is much healthier than opening a jar of mass-produced -- and takes almost as little time.

First named 'weekend jam' because it can be easily cobbled together on a dozy weekend morning, it's likely to be consumed at a single sitting -- it uses only four plums.   

As much a compote as jam, chunky with juicy fruit, rich with spice, it has only enough sugar to enhance the flavour without overwhelming it.  

The recipe can be doubled.  Though it's at its best shortly after it is made, the jam will keep in the fridge for a couple of days.

Cost: £1.50'ish 
Serves: 4

Ingred:
    4 plums, stone removed
    1 tbsp butter
    min 1, max 2 tbsp brown sugar

    1 generous tsp fresh grated ginger, skin removed
    1-2 pinches dried ginger (to taste)

    1/2 tsp good vanilla
    2-4 tbsp water

    1-2 tbsp fresh orange juice

Method:

1. Soak plums in water for 10 mins
2. Heat a heavy bottom med frying pan over med heat
3. Cut each plum into 8 slices and then halve the slices 
4. When pan is ready, melt butter
5. Add plums & sugar, stirring to coat on all sides 1-2 mins
6. Stir in gingers; toss

   

   Plum & Ginger jam 

7. Add vanilla, a couple of tablespoons of water; simmer 3-4 mins or until fruit is beginning to collapse and a jammy sauce is formed
8. Taste; add more sugar if needed
9. Add orange juice
10. Take off the heat
11. Remove a quarter of the  mix; mash or roughly process; stir into the rest of the jam
12. To thicken further, put back on hob until desired thickness is reached
13. Serve on pancakes, toast, yoghurt or ice cream

Comments:
'The plum and ginger Jam was incredible!! Loved the chunks of fresh plum and the warmth of the ginger at the back of your throat.'  Office Administrator 
'Great jam!' Political Agent


Tips:

• kids may not like the ginger in this 
• add a shot of brandy for another layer of flavour
• if using nectarines, replace ginger with dried cinnamon and a pinch of allspice
• if you liked this, you will probably also like frugal Instant Fruit Compote
• the compote/jam can be frozen once cooled but after defrosting must be reheated; taste; it will likely need a little more sugar and/or spice 

Please leave a Comment in the box below

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

BREAKFAST WRAP, Lebanese-style, healthy, make-ahead

A few minutes in the morning & a healthy gorgeous breakfast roll is ready to take-away...

Take-out Breakfast Rolls, Lebanese Style
'Totally delicious; fresh mint makes the spicing come alive. Will definitely try making these.' Taster

The Lebanese apparently tuck an omelette into their to-go breakfast wraps.  67 still doesn't know what else goes in the wrap but the idea was intriguing enough for an experiment.  

A soft, spicy chickpea flour wrap was lined with a plain omelette.  A healthy salsa of breakfast-y things - fresh tomato, mushrooms, red onion, avocado, cucumber, mint and lime - was dolloped on top.  The salsa was enrobed in an exotic Middle Eastern dressing of Tahini,  Mint and Yoghurt.  

The result was something quite, quite special; lovely to eat, satisfying but refreshing.  

To help alleviate 'morning madness',  the wraps can be mostly prepared the the night before.  There will be only a few finishing touches in the morning. 

The chickpea flour wraps are easy to make though they must be started several hours before preparation.  Commercial wraps are also suitable but the spices in the chickpea wraps will need to be added to the tahini sauce (see Tips below). 

Cost: £1.50
Makes: 2 (recipe multiplies easily)

Ingred: 

Chickpea flour wraps:
   1/2 cup chickpea flour
   1/2 c water
   3/4  tbsp olive oil
   1/4 tsp salt
  
   1  tsp dried coriander
   1 tsp cumin
   1 tsp garam masala
   1/2  tsp tumeric   

   1/4 tsp chilli powder

Salsa:
    1 tomato
    2 tbsp red onion finely dice 
    2 mushrooms in med dice
    3-4 tablespoons cucumber, in med dice
    juice of 1/2 lime
    2 tbsp fresh mint, coarsely chopped

    1/2-1 avocado
   

Tahini Mint Sauce
      100g/3 1/2oz thick 0-fat yoghurt (Skyr would be perfect)
      2 generous tbsp mayonnaise

      1 tsp lime juice or white wine vinegar
      1 tbsp chopped fresh mint or 2 tsp dried  
      pepper & salt
      2 tbsp good tahini, to taste
      1/2 tbsp toasted sesame seeds (opt)
      1/4 tsp tabasco (opt)

Omelettes
   2-3 med eggs, beaten and seasoned


Method:

HOW TO...MAKE A MEAL OF 1 SAUSAGE, 2 TOMS, 1/2 ONION & A CUKE END & SOME 'SHROOMS

Using up leftovers is both art and science; it gets easier when you know how.

Take these ingredients: 

• one leftover part-cooked Toulouse (the long ones) or 2 regular sausages
• 2 toms, almost overripe
• half an onion
• a cucumber end
• a few mushrooms (opt)

Not very promising, right?  

But add a little olive oil, a little water and a bit of seasoning; serve on easy-cook  rice and you end up with a Mediterranean version of 'dirty' rice.  But in a clean, good way.  And a delicious way.  

And a low-fat, fairly low-carb kind of way.  With plenty of vegetables that are good for you.

And very little effort or money on your part.

The above are the ingredients 67 had on a Friday lunchtime before the weekly shop.  Yours will no doubt be different but you can produce an equally delicious plateful with leftovers anytime, when you know how.

Cost: little even if you're buying a few more favourite veg 

Feeds: 1 but easily multiplies

Ingred (the basics):

    1/2 white or red onion, in fine dice

    1 large or 2 small sausages, poached in just boiled water over med-high heat 10 mins, cooled slightly and sliced OR 1/3-1/2 mug leftover cooked meat

    2 med tomatoes, core removed, chopped in large dice with seeds & juice

   3-4 inch/7-10cm end of cucumber in smallish dice

   3-4 large mushrooms in med dice

  

  good olive oil

  water

  pepper & salt

Optional seasoning: dried or fresh basil, Worcestershire sauce 

 

Leftovers Mediterranean 'Clean' Rice

Method:

APPLE CARAMEL SAUCE, easy treat for kids, definitely NOT healthy

Everyone needs a treat now and again and this one is for Hallowe'en...

1st posted Nov 2017; updated Nov 2022

                    

Apple Caramel Sauce: Very Indulgent; much healthier than mass-produced
  'Like a taste explosion in my mouth. Possibly the best of your sweets' Taster

Apple Caramel Sauce* manages to be utterly, utterly yummy and healthier than normal, too.  It will please both kids and adults.      

Apple Caramel Sauce & nuts
on plain yoghurt

It is not meant to be consumed on its own but poured over other things: ice cream, yoghurt, porridge, pancakes, brownies, cake.  It's very rich and frankly a couple of tablespoons is more than enough for a portion. 

Fresh fruit and spices offset the sweetness, bumping up the health factor.  It's a wonderful amalgam of still-crisp cubes of fruit which softens the intensity of the caramel...in a good way.

It's worth shopping around for unwaxed apples (try Pomona Belsize Park) but if you can't find them, peel the apples.  

Cost: £2.50 (Nov. 2022)
Makes: 10-15 2tbsp portions; half this recipe is just right for Lockdowns. In normal times, recipe multiplies easily.

Ingred:
   3 crisp apples, peeled and in half inch/1cm dice
   1-2 tbsp butter
   1/2 tsp cinnamon 
   1/4 tsp nutmeg, freshly grated if poss but dried is fine
   juice of quarter of a lemon  

   scant 1 cup medium to dark brown sugar, lightly packed
   55gm/2oz unsalted butter
   1/2 cup cream
   1 tsp vanilla
   good pinch salt

Method:

CHILLI CHOCOLATE TRUFFLES easy make-ahead indulgence; kids' alternative

A sophisticated low-added-sugar treat for adult chocolate-lovers... 

                        updated Feb 2022

Chilli Chocolate Truffles with fresh chilli garnish
'Perfect.  Heat & a kick of chilli without harshness in silky chocolate' Tasters

Mixing chilli with chocolate is nothing new.  Mexicans and Latin Americans do it all the time, gorgeously, in drinks, treats and even meat casseroles.

67's recipe is more European-style -- sophisticated but delicate.  There's a little less fire but enough of a slow, gentle burn to enhance the deep undertones of dark chocolate.

And prep is super-simple -- no wresting with small truffle balls; just turn the truffles out of the pan and cut into small rectangles.  

They are perfect after fireworks as a warming sweet treat or dropped into hot chocolate but kids should have a non-spicy version (alternate recipe below.) 

Cost: £2.50
Makes: 24 to 30 truffles

Ingred:
   200gm/7oz 70% cocoa-butter dark or bittersweet chocolate (67 prefers M&S or Amazon's Callebaut) 
   200ml double cream
     35gm/1 1/4 oz unsalted butter

  1 med-large dried chipotle chilli*, steeped in boiling water 3-4 mins & drained
  1/2 tbsp cinnamon
  1/4 tsp cayenne powder
  1/4 tsp salt

Note: for the full effect of the spices, don't stint on the cayenne 

Garnishes: cocoa powder; slivers of fresh red/yellow chillis, seeds & membranes removed (opt)

Method:

1. Chop chocolate finely - use a knife not a processor;  set aside  
2. Melt cream & butter in a med saucepan over med-low heat until the butter melts & small bubbles appear around the edge of the pot; watch it carefully; don't let it boil
3. Take it off the heat; add chipotle chilli, stir in cinnamon, cayenne & salt; transfer to a clean bowl; cover loosely, allow to steep 2 hours.  
4. Start with a clean pan.
5. Remove chipotle chilli from cream; add a few tablespoons of cream and reheat until steam rises and small bubbles appear around the edge of the pot; DO NOT ALLOW TO BOIL; the task is to make the cream hot enough to melt the chocolate when it's added but not so much that the cream boils
6. Remove from heat
7. Add the chocolate in thirds, stirring with a whisk, making sure each addition is completely melted before you add the next third
8. Pour into a container 8 inches x 8 inches/20cm x 20cm or equiv lined with a double layer of clingfilm pushed into the corners
9. Cool to room temperature, clingfilm; refrigerate 4 hours or overnight.
10. When set, turn chocolate out onto greaseproof paper sprinkled with cocoa; remove clingfilm; cut into 24 equal pieces with a sharp knife dipped in very hot water 
11. Sift more cocoa over the bricks until they are well covered
12. Decorate some bricks with finely sliced fresh chilli (opt)
13. Serve with serviettes; freeze up to one month

Comments:

• 'Perfect.' Local council candidate
• 'Mmm. I can taste the chilli but it's not hot; the warmth hits the back of the tongue. The truffles are dark and lovely, rich and velvety.' The delightfully youthful Judy, aromatherapist & reflexologist for hospital cancer patients 
• 'A warming heat without the harshness of chilli in smooth, lovely chocolate.' Political Agent
• 'The final version of 3 is lovely; I like the heavier dusting of cocoa powder and there's more of a kick of chilli afterwards.' Senior office Woman Friday

Tips:

• Child friendly option - use milk baking chocolate; replace spices with 1/2 tsp vanilla essence or orange or peppermint essence; when set & cut into bricks, coat individually in cooled melted white baking chocolate; drizzle with orange or red icing (1/2-1 tbsp milk to 3 tbsp icing sugar) 
• obviously you can make round truffles but bricks are quicker &  easier
• *dried chipotles are not outrageously expensive & pep up other dishes; 67's came from Waitrose

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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.    

SPINACH & WHITE BEAN SOUP, Vegan with Carnivore/Pescatarian options; Office lunch,

This is one of those simple workaday stick-to-the ribs soups that's no-nonsense  but spectacularly tasty...

Healthy 'Gosh I'm hungry after working all day/ready for lunch!' soup; 30 mins prep
'I could eat loads of this; it is so tasty and comforting!' Taster

It's also budget- friendly and packed with nutrients, made from mostly cupboard ingredients.  Better still, it can be part-prepared the night before, saving you even more time before a bowlful hits the table. 

Have it for dinner or lunch or transport it to the office in a thermos.  Blitzed and served in small cups, the soup makes a warming 'welcome!' to a party.  

Cost: min £2.25 depending on quality of ingred
Feeds: 5-6

Ingred:
   2-3 tbsp good olive oil (don't skimp; it really makes the soup more flavoursome)
   med onion, peeled & diced
   3 cloves garlic, peeled & grated 
   1/3-1/2 tsp dried thyme
   1/3-1/2 tsp dried basil (??)
   
   4 cups good veg stock (granules are fine) 
   
   2 bay leaves
   1 cup cooked brown rice OR 2/3 cup washed drained easy-cook white rice or orzo pasta 

   2 mugs packed spinach, washed, grotty stems and leaves removed
   425gm/15oz tin cannelloni beans (organic have best texture) rinsed thoroughly and drained

  1 cup water
  
  juice lemon or lime
  pepper & salt to taste
   
   Garnish: croutons

Method:

SPINACH & PULSES AUTUMN SALAD, Vegan, simple & wallet-frendly

A pretty salad with loads of vegetables and protein; spinach provides a more  substantial base than lettuce...

first published October 2017

Spinach, Bean & Vegetable Salad, Vegan
'Substantial but refreshing; perfect for autumn' Taster

Salads always seem a little insubstantial at the beginning of spring and the end of summer, even if they offer strong nutritional and digestive value. 

Which is a shame because using spinach instead of lettuce and adding pulses to traditional salad ingredients do a good job of meeting the body's needs in cooler weather.  Add a mug of soup/broth, a piping hot baked potato or toast for heat, if needed.  

This is a budget friendly dish that can cost as little or as much as you like, depending on your fridge or the depth of your pockets.  It's also very easy to prepare.  

Cost: depends on what's in your fridge but not likely to break the bank!
Feeds: 1 or many, again depending on what's in your fridge/cupboard

Ingred:
   generous handful spinach leaves, washed, drained and with stems removed
   sliced cucumber
   coarsely grated carrot
   sliced tomatoes, sprayed lightly with olive oil and salted lightly
   half an avocado, peeled & sliced, with 1/4 lemon squeezed over and seasoned with pepper & salt
   kidney beans, washed and drained (generous handful or a few tablespoons, depending on dietary requirements)
   raw mushrooms, med sliced (opt)
   sunflower seeds
Optional: 
   any other seeds and nuts: pumpkin seeds, walnuts, almonds 
   cooked leftover veg like broccoli, green beans, cauliflower, mange tout, shredded sprouts 

Method:

1. arrange ingredients prettily on a plate
2. sprinkle on seeds and nuts if using
3. serve with a vinaigrette dressing 

Tip:
For other frugal pretty salads, see Fantastic Frugal Salad and 
Perfectly Pretty Salads


Copyright: These salads have been designed by B M Lee/ Bright Sun Enterprises and may only be reproduced in home kitchens.  Not for commercial use.