NO-SWEAT COOKING: ROASTED VEG, vegan, almost no prep, healthy

Multi-layered lively veg melange: delicious, hot or cold

Easy-peasy ultra-healthy low-fat oven cooked supper:
 Roasted Summer Veg, Pumpkin Seeds & Potato Wedges 

Photo 30/5/18

Roasted Veg with chunky Potato Wedges is a quick, low-maintenance, 'skinny' meal that is as far from dull and boring as it could be.  

The chunky potato wedges and mixed veg (a base of courgettes, tomatoes and mushrooms) require little prep.  Roasted in the oven until burnished and juicy, the veg are lightly bathed in balsamic vinegar then beautifully accented with lemon zest, chilli flakes and toasted pumpkin seeds.  

Colourful and lively with flavour, it will leave vegans very happy and/or provide appealing sides for animal protein.   

The roasted veg can be eaten cold; save time and effort by doubling or tripling the recipe.  A little bit more of this and a bit less of that is no problem

Cost: £1-2, depending on what's in the cupboard 
Serves: 2

Ingred:
   1 large baking potato   

   200 gm/7oz courgette in 1.5 inch half slices 
    80gm/scant 3oz sweet pointed pepper, pref, in chunks of about 1.5 inches (or bell pepper de-seeded & membranes removed) 
   2 generous handfuls (100'ish gm) cherry tomatoes, halved
   1/2 cup (100'ish gm) quartered mushrooms
   1/4 cup small cauliflower florets

   small handful tenderstem broccoli, thick stems halved or quartered  
   any leftover raw veg such as mange toute

   olive oil
   pepper & salt
   smoked paprika (opt)

   1-2 tablespoons pumpkin seeds

   zest of a lemon
   1-2 tsp lemon juice
   1-2 tsp balsamic vinegar
   1-2 pinches chilli flakes, to taste
   1/2 tsp sumac (opt)

   finely sliced radish 

Method:

1. If veg are not organic, blanch 20 mins in a solution of 9 parts water & 1 part vinegar; drain & rinse
2. Preheat oven to 190c/375f/gas 5
3. Cut potato vertically into 6 wedges; spray generously, or toss, with olive oil; season with pepper, salt and smoked paprika if using.  Spread out on a small ungreased tray; place on centre shelf of oven
4. Trim the stems & remove strings of veg.  
5. Place all vegetables except easy cook veg like green beans or mange tout plus radishes on baking tray; add a tablespoon olive oil, toss with clean hands; spread out, hiding tops of broccoli under bits of pepper (to prevent the 'burnt tree' effect)
6. Cover lightly with a layer of foil; place on top shelf; bake 15 mins
7. After 15 mins, flip wedges to brown other side
8. Remove foil from veg tray; add easy-cook veg and continue cooking another 15 mins or until soft & browning at the edges
9. 5 mins before end of cooking, make room on tray of wedges for the pumpkin seeds; roast no more than 5 mins
10. Pour balsamic over veg; add lemon juice; stir in lemon zest, chilli flakes and sumac.
11. Garnish with pumpkin seeds & radish slices; serve alongside wedges 

Tips:

1. Sweet pointed peppers are more expensive than bell peppers but are sweeter and more tender.  Plain bell peppers work just as well.
2. Leftover Roasted Summer Veg can be added to other salads, rice or pasta OR cooked in a frittata

More vegetarian/vegan dishes on Nav Bar/Recipes II

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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.  

SWOTTERS' TREATS: LOWER-SUGAR OATMEAL-DATE ENERGY BARS, good fibre

Oatmeal Date & Orange Bars went down like a storm when first posted but some found them way too sweet.  Here's a Skinnier, lower sugar but just-as-nice version...

Healthier, Lower-sugar Date & Oatmeal Bars with Blueberries
Maybe even more tasty than the original

The original recipe for these wonderfully energising Oatmeal Date Bars was designed for large groups and provided too many tempting leftovers for families or small gatherings.  

The revised version: 

• replaces some sugar with unsweetened dried coconut
• reduces the amount of dates
• replaces some dates with blueberries to counteract sweetness and add goodness
• cuts the recipe one-third overall to provide fewer leftovers
• uses spelt flour instead of common/ordinary wheat flour (though common wheat can still be used)

There's not much that could be done about the butter levels but we must all make sacrifices!

It was tested on tasters who raved over the first version; they loved each of the 3 subsequent versions including this 'final' product.

Cost: £3.00

Feeds: 16-20 (recipe halves nicely)

Ingred: (67 used English cup measures)

   6oz/170g pitted dates, chopped coarsely
   1/2 cup water, incl juice of orange
   1/2 tsp vanilla 
   
   zest and juice of small orange

   1 cup rolled oats or Uber Granola
   1 cup plain spelt (or common) flour;  a 50-50 white & wholemeal mix is good 
   1 pinch salt
   1/2 tsp baking soda
   2/3 cup light brown sugar less 2-3 tbsp
   2-3 tbsp dried unsweetened coconut 

    3.8oz/110g butter, softened 

     couple of handfuls blueberries

Method:

1. Pour boiling water over dates to remove preservatives; leave for 2-5 mins depending on how 'dry' the original dates are; drain
2. Remove pips if necessary; also the tough stalk; chop coarsely
3. Bring dates, water, orange juice & vanilla to the boil; turn down heat; simmer until mix is thick, gloopy and the dates have nearly broken down (maybe 10-15 mins) This step can be done a day in advance. 
4. Preheat oven to 350f/180c/170fan/gas4; line a 8x8 inch (20cmx20cm) tin with greaseproof paper
5. If butter isn't completely soft, zap it in the microwave on high at 20 sec intervals until it is, or pop it into the pre-heating oven for a minute or so 
6. In a large bowl, blend dry ingred, making sure the sugar is lump free; stir in zest, distributing evenly
7. Add butter; rub or stir together as if you were making crumble until butter is the size of peas
8. Spread under two thirds of the crumble mix in the pan, levelling the top with the spoon or the bottom of a measuring cup
9. Add the dates, spreading as you go; level with a spatula
10. Scatter over blueberries
11. Cover with the final third of the oats, taking special care with the edges; cover the dates as evenly as you can
12. Bake 30 mins or until beautifully browned; half-way through you may wish to bring the back of the pan to the front for even browning
13. Place on a cooling rack; wait half an hour then use a sharp knife to cut into fingers or squares

Tip:

• If the budget doesn't stretch to blueberries, replace with coarsely chopped segments of orange with the pith and membranes removed
• The Blogger has not yet tested spelt flakes instead of oatmeal but there is no reason why they would not work.  You might have to add a touch more butter.

                                                                  
                                                                      
                                                                               For more bars, go to Recipes II on NavBar 

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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.  

ONE RECIPE/ 2 DELICIOUS TREATS: BLUEBERRY SCONES & CINNAMON TWISTS, Indulgence

2 into 1 does go! Double mouthwatering treats from a single recipe: 

 Cinnamon Twists & Blueberry Scones: from one recipe 
'The scones are classy but not pretentious' 'The twists are perfectly crisp & crunchy outside but so light inside' Tasters

Note: 67 has not tested this recipe with vegan butter but has used the Tomor brand in several other baked goods with excellent results.

This recipe is perfect if you've a house full of ravenous teenagers swotting for exams or for guests.  A single recipe makes two distinct pastries: breakfast Cinnamon Twists and teatime Blueberry Scones.

It's also ideal for small households that prefer a variety of treats - preferably in one go!    

They're best eaten on the day but are so irresistible, the only thing likely to be left on the serving plate will be crumbs!


Cost: £2.50 (2018 prices¡)
Makes: 12-14

Ingred:
12 oz/350gm plain flour (organic flour gives even better flavour)
2 tsp baking powder
1/2 tsp salt
5 oz/150 gm cold, cubed butter
2 eggs, well beaten
7 tbsp very cold milk

Variations

1. Blueberry Scones: 
       handful of blueberries that have been washed (and if non-organic soaked 10 mins in 9 parts water and 1 part vinegar) and picked over to remove squishy or spoiling berries 
    150gm whipping or double cream
    1 1/2 balls ginger in syrup, drained, in fine dice    
    1 generous teaspoon syrup from jar of ginger in syrup
    low-sugar blueberry jam/compote (instant home-made or purchased*)

2.  Cinnamon Twists
     1.5 tablespoons dark brown sugar
     1/3 teaspoon cinnamon

     15gm/1/2oz melted butter

Method for dough:

1.  Sift dry ingred; rub or coarsely process in butter until mixture resembles peas
2. Make a well in the centre; pour in eggs & milk.  Stir lightly with a fork until mixture just holds together.

Tri-folding of dough

3.  Turn out onto a lightly floured board and press lightly and quickly 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, introducing pastry like layers into the dough.
4.  Repeat twice, handling dough as little as possible
5.  Divide dough roughly in half; put one aside in a cool place


1.  Blueberry Scones - first half dough

1. Preheat oven to very hot -- 240c; 220 fan; 475f; Gas Mark 9
2. Lightly roll or press scone dough to 1/2 inch thick
3. Using a 2.5 inch/6.5 cm scone cutter, cut out 12 rounds
4. Scatter a few blueberries over six of the rounds with one or two peeking over the edges; press blueberries slightly into the dough
5. Cover with the other 6 rounds, pressing down lightly
6. If there are enough scraps, form another scone 
7. Bake on an ungreased baking sheet with a little space in betwee 12-15 min until well-risen & golden
8. Cool on a rack
9. Whip cream until it forms med-firm peaks
10. Stir in diced ginger and ginger syrup, distributing as evenly as possible
11. Serve scones with ginger cream and blueberry jam

 

*Dalfour Wlld Blueberry

2.  Cinnamon Breakfast Twists - 2nd half dough

1. Mix sugar and cinnamon together
2. Use a rolling pin to lightly press the dough into a rough rectangle about 1/4 inch/1/2 cm thick; divide in half
3. Brush lightly with melted butter (opt)
4. Cover generously with cinnamon sugar, leaving an inch/2cm wide border
5. On the long edge, roll up tightly enough to stop the sugar mix falling out but without pressing the dough too much (yes, it is possible!) 
6. Cut the role down the middle vertically; pinch one end together

6.  Loosely twist

7.  Slice into 2-3 inch/5-7cm pieces
8. Place on baking tray, leaving space in between
9. Bake in the centre of the oven 12 or so minutes or until golden brown.
10. Cool on the tray 5 mins, then move twists to a cooling rack

Comments:

Blueberry Scones with Ginger Cream: 'Classy but not pretentious. Like having a Devon cream tea but in an office; love the way the ginger perks up the cream.' Political Agent   'Scones really, really light; ginger goes well with cream; loved it.' Campaign Manager

Cinnamon Breakfast Twists: 'The crispy shell is just perfect; the centre is moist & light. Just the right amount of cinnamon.' Campaign Manager   'Very light with a crunchy crispy crust.' Campaign Manager

Tip: The basic recipe comes from Unforgettable No-Sugar Butter Scones

More baked goods on NavBar:Recipes I

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

SWOTTERS' DELIGHT: ENGLISH BREAKFAST SALAD, lower-fat, frugal-dish

Perfect for grazing students... 

English Breakfast Salad, Tomatoes & Mushrooms
'A brilliant, practical way of presenting breakfast for swotting students or a holiday weekend!'

This salad is perfect for occasions when you're not sure when people will turn up for breakfast.  

It has a lovely twist  -- it's full of breakfast goodies:  bacon, eggs, tomatoes, mushrooms and potatoes.  The only thing missing is sausages but are easily added.  Cook them the low-fat way to keep the salad as healthy as possible. 

Preparation couldn't be easier.  New potatoes, if you can get/afford them have thin skins, don't need peeling and cook quickly. The picture shows the recipe using half a kilo of new potatoes but you could double the amount of potatoes and still have a lovely, lively salad.  (Of course, any waxy potato will do for this recipe.) 

The bacon is cooked in the oven for low-maintenance.

Serve with crusty French or pumpernickel bread,  iced coffee and/or orange juice and mint.  

The food can be prepared in advance and assembled on the day.  
    
Cost: £3.50 (using new potatoes @£1.50 per kilo but other waxy potatoes can be used)
Feeds:  4-8, depending on how many potatoes are used,

Ingred:
   1/2-1 kilo/1-2 pounds new potatoes (ordinary potatoes are fine)
   6 slices streaky or back bacon 
   3 large eggs 

   1 small clove garlic, minced or grated
   2 tbsp lime zest 
   1 tbsp each minced fresh (or 1 tsp dried) basil & parsley (opt)
   1/8-1/4 tsp salt
    3 tbsp mayonnaise
   6 tbsp 0-fat Greek or strained yoghurt

   1 large ripe tomato (about 6 oz/170 gms)
   4 oz/13 gm mushrooms
   1 whole grapefruit (opt)
   a quarter cup finely chopped chives

   crisp lettuce for garnish

Method:

1. Lay bacon on a rack in a tray and bake at 350F/180C for 20 mins or until crisp.  Pat with paper towel to remove grease. When cool, cut the slices in 6-8 pieces. Cool, cover and refrigerate.
2. Cook and peel eggs as below.  Refrigerate.  
3. Ensure potatoes are more or less the same size; if some are very small, hold back.  Place potatoes in a large pan of lightly salted water.; bring to a boil; simmer about 10 mins or till tender (the point of a sharp knife should meet a little resistance in the middle); add small potatoes half way through cooking; drain, cool 45 mins & refrigerate.
4.  For yoghurt mayo: mix mayonnaise & yoghurt; add garlic, lime zest, salt and herbs (opt). Refrigerate

Before Assembling:

1. Remove items from fridge half an hour before serving to come to room temperature
2. Halve each egg lengthwise; cut each half into 4 wedges; set aside
3. Cut tomato in med dice
4. Chop mushrooms in med dice
5. Chop chives, reserving a few tablespoons
6. Peel & segment grapefruit if using; chop in medium dice 
7. Stir tomato, mushrooms, chive & grapefruit into yoghurt
8. Add potatoes to yoghurt-mayo mix; stir to coat

Assembly:

1. Arrange lettuce leaves around outside of platter
2. Add layer of dressed potatoes 
3. Reserve a heaped tablespoon each bacon & egg for garnish. 
4. Sprinkle a handful of bacon & a few egg wedges over first potato layer 
5. Add a 2nd layer of potatoes; repeat step 4 until potatoes are used up 
6. Garnish with bacon & egg and fresh chopped chives  

Tips:

• This also makes a great picnic dish
• Foolproof Hardboiled eggs without sulphur ring: place eggs in a pan of cold water; bring to a boil; turn off heat; cover with lid.  Leave 10 mins then plunge into ice water OR run under cold water until eggs are cold. Roll on a flat hard surface, shells will crack and peel away easily

                         More salads on NavBar: Recipes II/Salads 

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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.   

PICNIC SANDWICH: HOISIN CHICKEN BAGUETTE

Smoky chicken & crunchy veg makes a popular baguette for picnics...

East meets west in a baguette stuffed with hoisin chicken & crunchy veg 
'It was all a huge hit but  this was by far the best sandwich of the lot!' Tasters

67goingon50's Hoisin Chicken Vegetable baguette was the favourite out of all the sandwiches served when it catered a sandwich/finger food buffet recently. (The others were Tuna Nicoise, Cheese with Tomato Jam & Mushroom & Egg) 

The colourful mix of succulent chicken, smoky Asian sauce and crunchy vegetables was clearly a striking and satisfying combination. 

It's a great way to use up leftover chicken and salad vegetables. 

For the event, 67 used 1 1/2 large baguettes and cut them into 15 pieces.  Delicious as they were, the portions were also a bit messy to eat;  in future, 67 will either stick to sliced bread or cut the baguettes into larger pieces and wrap the bottoms in serviettes.

The Hoisin & chicken can be mixed the night before but it's better if the mayo is added when making the sandwich.

Cost: depending on what's in the cupboard, say £2
Makes: 4 portions but multiplies easily 

Ingredients:
   1x10inch baguette

   1/3-1/2 cup cooked chicken, shredded or in small dice
   couple of tablespoons diced celery
   couple of tablespoons diced raw bell pepper
   approx 1.5 teaspoons hoisin sauce*

   any lettuce except iceberg, washed & dried completely (it may be necessary to dab the leaves with paper towels to get rid of any moisture) 
   
   2-3 tablespoons Yoghurt-mayonnaise with lemon

   thin slices radish

Method:

1. Mix chicken, celery, bell pepper & enough Hoisin sauce to moisten but not overwhelm the chicken.  Refrigerate overnight if you wish.
2. When ready to proceed, slice a thin layer off the top of the baguette 
3. Remove some of the bread from the bottom layer, forming a groove.
   
   
   
4. Put down a layer of completely dry lettuce, pressing it into the groove; add a little yoghurt mayonnaise.
   
5. Add the chicken hoisin mix, mounding it into the groove.  Drizzle a little more yoghurt-mayonnaise on top.
6. Garnish with layer of radishes 
7. If necessary, remove some of the bread from the top slice to allow it to sit nicely over the filling
8. Wrap in tinfoil and cut at site

Comments:

'The Hoisin filling was amazing but the bread was kind of explosive and maybe not for a polite gathering!' 

*Lee Kum Yee

 More sandwiches Nav Bar: Recipes II

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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.   

MINI BEEF KOFTAS FOR PICNICS & BUFFETS

67's spicy Greek style koftas in miniature, make perfect canapés... 

Beef Mini-Koftas
'Everyone loved these! And they looked really good.' Tasters

A platter of spicy little barrels of beef was included in 67's first formal catering event, a lunch for activists at the local elections. They went down a storm.  

The mini-kofta are full of intense flavours - spicy, herby and meaty - and, accompanied with an exotic tahini sauce, brought exclamations of delight.  

It's a perfect dish to make ahead; the flavour deepens as it sits.  Most of it can be prepared up to two days ahead: the meat can be mixed and moulded and the sauce made; both can be refrigerated in a couple of layers of cling film until needed.  The vegetable crudités, which add colour as well as crispness, can be prepared the night before.

The mini koftas in the photo are made with low-fat beef mince.  Lamb is traditional used but lower-fat minced turkey thigh also works well.   

Cost: £3.50+ for beef; total £5'ish (5/23); turkey is more expensive
Makes: 24+ mini-koftas 

Ingred:
   500 gm minced beef
   1 med onion or half a Spanish onion, grated or processed into small shards OR an equivalent fodmap-friendly fennel bulb, tough outer leaves and fronds removed, soaked in a 9:1 solution of water & vinegar 20 mins, drained and 1/2 inch removed from the bottom of the leaves and stems.

    1.5 tsp paprika
    1.5 tsp cumin
    1 tsp cinnamon
    1 tsp dried coriander
    zest of one lemon
    2-3 tbsp fresh mint, chopped medium fine, or 1 tsp dried
    2-3 tbsp fresh parsley or chives, chopped medium fine, or 1 tsp dried
    1 egg (opt)
    pepper & salt

Method

WHEAT FREE TABOULEH, vegan, gluten-free, low-carb

Utterly refreshing Tabouleh for the wheat & gluten phobes; in fact Everyone!

Lighter brighter tabouleh; you won't miss the wheat

Tabouleh used to be one of 67's favourite summer salads until cracked wheat began to aggravate skin problems.  This common-wheat and gluten-free version is just as fresh, juicy and reviving and thoroughly enjoyable to eat.

Serve it as a side, with meat or other protein, or mixed in rice or pasta salads for a lovely layer of flavour.  

67 is not sure where this recipe is from - all the Blogger has is a scribbled note stashed inside a book - and apologises for not being able to acknowledge the source.

Like ordinary tabouleh, this wheat-free version is a splendidly satisfying.   

It's very easy to put together.  And though the recipe does require fresh not dried herbs, it won't break the bank.  

Cost: £1.25
Serves: 2-3 but multiplies easily 

Ingreds:
     4 vine tomatoes OR regular tomatoes that have been sliced or in chunks, sprayed with olive oil and lightly salted
    1 tbsp cooked brown rice
    50g shallots or mild purple onions or whites of spring onions
    1/2 lemon
    75gm/2.6oz fresh parsley
    15gm/1/2 oz mint
    pepper & salt

Method:

CALAMARI RICE SALAD, quick & easy, leftovers, wallet-friendly

Sometimes it's a relief not to cook...

updated June 2021

A quick tempting meal with the help of deli friends & a superb wheat-free tabbouleh

When life's ultra-busy, it's a relief to know that a food from the freezer, leftovers and deli treats can produce a fabulous meal in minutes.

Deli ingredients offer great flavour boosters when it's too hot or you're too tired to cook.  With their variety of sauces - hot and spicy or mellow Italian - they will transform cold rice or pasta and vegetables.   

67's first choice of deli treats* will usually be calamari and prawns but the antipasti mix of artichoke hearts, olives and sun-blush tomatoes always appeals.  When deli food is (as often happens) on special at 3 for £7 instead of £3.50+ each, that's a bargain!

Mediterranean Calamari Rice Salad arose out of an excess of Wheat Free Tabbouleh (which itself used up an excess of parsley & mint) and a few leftover artichokes, sun-blush tomatoes and olives from an antipasti mix.  They were all added to pre-cooked brown rice (in this case, defrosted overnight) with calamari in beep-sized pieces.  Lovely!

However (see tips below) you can obviously start from scratch.  Fresh calamari is wonderful and most fishmongers know exactly what to do with it but you will need to cook with care - it turns rubbery very quickly.  Obviously the dish will no longer be quite so frugal but on the other hand, not excessive either, considering the convenience and saving in time. 

Feeds: 1 but see tips below for 4 or more
Cost: min £1.00 plus leftovers; more if starting from scratch

Ingred:
   3-4 tbsp brown rice
   2-3 tbsp wheat free tabbouleh
   2-3 tbsp artichoke hearts, fronds removed
   a few sun blush tomatoes
   a few olives
   pepper & salt
   couple of pinches chilli flakes or a shot of tabasco (opt)

 1/2 container deli calamari or freshly prepared & cooked calamari

Method:

1. Mix all the ingredients together
2. Check seasoning
3. Serve at room temperature

Comments:
'So easy to put together. If all leftovers tasted this good, I'd be as happy as Larry.' Retired writer

Tips:

• add more rice to make this dish go further
• for 4 or more: 1 coffee mug rice, cooked per instructions and cooled; 1 deli container calamari (sauce of choice), 1 deli container antipasti drained, enough of 1 recipe Wheat Free Tabbouleh to moisten but not overwhelm the rice salad ingredients 

*usually M&S

More salad recipes on NavBar: Recipes II/Salads...

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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.

VEGAN SPELT PASTA WITH MUSHROOMS, PEAS & CHIVE OIL, opt for common wheat

Peas, mushrooms & chive oil turn this healthy pasta into a star...

Something a little different but lively for pasta lovers!

67 has never been a great fan of conventional pasta due to issues with common wheat and spikes in blood sugar.  But this pasta dish is a winner!

To start with, it's made with spelt pasta - lower gluten, higher protein.  It's nutty, very tasty and surprisingly filling - but doesn't leave you feeling slightly drugged.  If you haven't any spelt pasta, any common wheat pasta, wholemeal or plain, will also work in this recipe.

Spelt Mushroom & Pea Pasta, created by 67, partners beautifully with Chive Oil posted elsewhere on the blog.  

Each mouthful was a delight.  Sadly 67 was out of parmesan (and this was a vegan recipe anyway) but if you're not vegan, parmesan would have been the icing on the cake.    

If you're a vegan with deep pockets, try truffles for an added kick of intensity.  Dried porcini mushrooms are also recommended. (Neither has been tested by 67.) 

Cost: £2.50 max, much less depending on what ingred are on hand
Feeds: 1, but multiples easily

Ingreds:

    80gm/2.8oz dried spelt or common wheat pasta
    
    75-100gm/3.5-2.6oz mushrooms, quartered
    juice of half a lemon
    olive oil
    pinch of thyme
    
    1/3 cup frozen peas
    
    3 tbsp Chive Oil
    pepper & salt, to taste
    
   Garnish: 
   Parmesan (opt)

Method:

1. Cook pasta in salted boiling water according to packet instructions or until al dente; reserve some pasta water
2. Meanwhile, heat a large frying pan over high heat, add olive oil and toss in mushrooms; stir till juice is  released & 'shrooms are half cooked.  Add lemon juice & thyme; reduce heat to med high; cook until all liquid is gone.  
3. Add frozen peas; stir quickly, reduce heat to med high
4. Use a slotted spoon to transfer pasta to the frying pan; toss until pasta and veg are well mixed. 
5. Add chive oil and a couple of tablespoons of pasta water until the pasta is glossy 
6. Turn into a warmed bowl
7. Add plant or dairy parmesan

Tip for spelt products:
More and more well-priced spelt products are appearing in health food and other shops.  You can buy spelt flakes for granola, puffed spelt - sweetened and unsweetened - for breakfast cereal and all manner and shapes of pasta*.  Even M&S is selling Spelt rigatoni from its Italian pasta producers, at a mere £2.29/500gms. 

*puffed & flaked spelt Planet Organic
 Biona spelt pastas  at Pomona, Belsize Park

More easy-peasy dishes: NavBar/Recipes I;

More spelt/non-common wheat: NavBar/Recipes II

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

BLUEBERRY SPELT WAFFLES, dairy-free option, free from Common Wheat, lower sugar, higher fibre

Blueberries are as lovely in spelt waffles as they are in pancakes... 

first posted 2018; updated 7/24

Waffles stuffed with blueberries, free from Common Wheat 
(though common wheat is fine)

It's lovely to welcome back the super-food blueberries.  The little berries are full of anti-oxidants and credited with lowering the risk of heart disease, cancer and inflammation.  But the best thing is the wonderful accents they provide to baking: hidden in muffins or cakes or as a juicy compote on the side. 

The sweetness of the blueberries varies depending on their source.  Inexpensive ones are wonderful hidden inside waffles, providing a wonderful pop of sweetness and encouraging the family to raise fruit intake.  

Spelt waffles needed an extra minute or so to reach optimum crispness but were soft and lovely inside.  The blueberries didn't bleed and the heat of the waffle iron gave them a soft chewiness.  

Replacing spelt flour with common wheat is no problem but can be pricy.  M&S offers white spelt, for wholemeal you'll probably have to visit a health food store.

Cost: £3.00'ish (July 24)

Feeds: 8-10 single waffles  (recipe doubles easily)

Ingreds:

   100gm/3 1/2oz plain white spelt flour
     50gm/1.7oz wholemeal spelt flour

OR 150gm/5.2oz plain spelt flour
        2 tsp baking powder
        pinch salt
        1 tbsp sugar (opt)

     1 egg, separated
     300 ml plant or dairy milk
     2 tbsp light veg oil (or melted butter)
     1/2 tsp vanilla extract  

     generous half cup of rinsed blueberries that have been picked over 
       

Method:

1. Separate egg yolk and egg white; set white aside in a clean bowl; place yolk in a jug
2. Sift dry ingred into large bowl - the bran will be left behind but just toss it in on top of the flours; mix; make a depression in the centre
3. Add milk to the yolk, then oil or butter & vanilla; mix well; pour into dry ingred
4. Beat until smooth and thick  
5. Whisk egg white until soft peaks form - 

   

   Soft Peak
   Courtesy of Fine Cooking and licensed for 
   reuse under this Creative Commons Licence
   
   

   
   

     when you lift the beaters the whites form a peak that folds back on itself
6. Fold the egg whites into the batter using a spatula.  Start with a third of the white first, push it down to the bottom of the bowl and back up again, turning the bowl as you go, until the whites are incorporated.  (A few streaks are ok.) Then fold in the rest.
7. Preheat waffle iron until 'ready' light goes on
8. Using a silicone brush dipped in oil or butter, lightly brush the waffle wells 
9. Fill each waffle well 2/3 full, gently pushing the batter into the corners (usually about 1/4-1/3 cup)
10. Scatter a few blueberries over the top
11. Close waffle iron
12. Bake 5-10 mins or until (a) the machine stops steaming or (b) the thermostat turns off (After 6 mins, check the colour of the waffle)
13. Release waffles with tongs or a blunt knife slipped under a corner; the waffles should should come away easily
14. Serve with bacon, more fruit and: plant or dairy single or double cream OR whipping cream mixed with strained unsweetened 0-fat dairy/plant yoghurt mixed with vanilla or lemon zest (a 'skinnier' treat) OR strained unsweetened 0-fat yoghurt mixed with vanilla or lemon zest ('I just want something sweet & creamy without breaking my diet!')
15. OR if serving for afternoon tea, cook a couple of minutes less and pop in the toaster or oven to warm before serving

Tips:

• 67 hesitated to use spelt, instead of common flour, in the waffles because spelt flour is slightly more dense.  Would the batter become too heavy and dough-y?  Would fresh fruit make the waffle soggy?  The fears were unfounded  
• Common wheat can replace spelt flour
• if you liked this, you will also like Healthier Waffles
• For information on freezing & reheating waffles, plus cleaning the waffle maker,  see How to...Waffles: everything you wanted to know

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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.

ALL-PURPOSE CHIVE OIL, almost-instant, triple duty

Quick and easy hit of flavour for hot or cold foods... 

Lovely shimmering pot of flavour, subtle yet un-subdued 

This subtle savoury green oil*  is so quick and easy, it'll be a godsend for busy professionals who stagger home from work, barely able to face searing some fish or meat for supper.  Dollop on some of this and taste buds will be tantalised and soothed. 

It will raise the game for any fish or meat, tofu, pasta and even popcorn.

67 recommends it for Poached Chicken which can be easily cooked on the weekend and portioned out for portable lunches or the freezer.

If you like a stronger hit of flavour, additions such as grated ginger, a shot of hot sauce, or fresh chillis/chilli flakes or will be needed.  67 brushed this mix on to raw chicken and roasted it; the flavour was very subtle but somehow elevated the essence of good chicken.

The oil lasts 4 days in the fridge; small households could halve the recipe.

Cost: £1
Makes: 1/2 cup

Ingred:
   2 generous tablespoons chives
   2 garlic cloves
   1/2 cup olive/peanut oil
   1 tsp sea salt

Method: