MUMS' DAY: ONE-STOP MEAT-JOINT DINNERS

A one-stop dinner that cooks a main & trimmings in one go has got to be a boon on Mothers' Day...or any day 

  Organic Belly Pork roast in one pan

What a treat it is to have a joint of meat with all the trimmings.   And what bliss if all it involves is a bit of prep, turning the oven or slow cooker on and keeping a gentle eye out.  

The key is to use the oven/slow cooker to produce tender meat, creamy mashed spuds and beautifully al dente broccoli and/or cauliflower all in one go...but in stages.  67's method saves fuel, the hassle of balancing saucepans and worries about split-second timing.

The joint can be a less expensive cut that requires slow cooking for maximum deliciousness, like belly pork or shoulder of lamb.  Or it can be a simple roast chicken or high-end organic bird that requires less cooking time.  

Whatever joint is chosen, these tips should keep the meat moist and flavourful:

THE MEAT

Oven Roasting

1. Preheat oven to 180c/350f/170c fan/gas 4
2. Line bottom of pan with coarsely chopped onion, carrot & celery
3. Add 1/2in/1cm water and/or a slug of brandy/grape juice to the pan
4. Place joint on a roasting rack, above the veg, covering it loosely with foil
5. Bake according to producer's suggested times BUT at 2/3 of the cooking time, remove foil.  
6. When cooking time is up, put a meat thermometer into the thickest part of the joint (not near bone or fat); it should register 180c/350f.  OR insert sharp knife in the thickest part; the juices should run clear - if not, the joint needs further cooking 
7. Strain the pan veg & juices into a bowl, removing as much fat as possible; mash the veg to release flavour; set both aside.  
8. Return roasting tin to hob, add half a cup of water or stock; bring to a boil, scraping the bottom of the pan to release cooked-on meat or veg.  Add to bowl of juices; blend in mashed pan veg and pour into a heated jug.  
9. If you prefer gravy rather than juices, add the strained pan juices & mashed veg back into the roasting tin with half a cup of water or stock, scraping the bottom of the pan to loosen any bits of meat or veg.  Add one tablespoon cornflour mixed with 2 tablespoons cold water; heat gently until it thickens.  
10. Remove as much fat as you can from the juices or gravy.  

Slow Cookers

67 highly recommends slow cooking for fatty meats like lamb; it gives an intensely flavourful joint.  

1. Line bottom of slow cooker with coarsely chopped onion, carrot & celery; add 1/2in/1cm water and/or a slug of brandy/grape juice 
2. Place joint on top of the veg
3. Add all other chosen braising ingredients (tinned tomatoes?) together.
4. Cover; heat on low if possible
5. (See instructions on side vegetables below for timings)
6. The meat is ready when tender but still capable of being carved; usually 5-6 hours on low for a one kilo joint but check after 5 hours.
7. Remove meat and vegetables; keep warm 
8. Pour braising liquid into a jug; remove as much fat as you can
9. If you prefer a thicker sauce, add juices to a saucepan; mix one tablespoon cornflour with 2 tablespoons cold water; stir in.  Heat until it thickens.

Tip: the slow-cooked meat, vegetables and braising liquid can be refrigerated for a couple of days but if you are delaying serving that long, it's probably better to cook the vegetables on the day


THE VEGETABLES

1.  Spuds

The trick is to cook spuds - white or sweet potatoes - at the same time as the joint in the last hour (or two with a slow cooker) of cooking time. 

If using the oven, the spuds should be added during the last 75 mins of cooking. Large potatoes should be washed, trimmed of any blemishes, lightly oiled and seasoned.  Place them straight onto the oven rack -- don't wrap them -- but place a tray underneath so drips won't mess up the oven floor.  

The spuds can then be served as is, with crisp savoury skins.  Or the insides can be scooped out and mashed with yoghurt and butter. 

(This method will also work with smaller potatoes, though obviously the cooking time is reduced.  Instead of scooping out the centres once cooked, smash them lightly with a potato basher and add a bit of butter.)

Or try fancy 'fan' potatoes by Nigella.

Courtesy of Lizzy loves Healthy and licensed for reuse
under this Creative Commons Licence

If using a slow cooker, add (unwrapped) washed, unpeeled large baking or sweet potatoes, free of blemishes, for the last 90 mins.  Once cooked, scoop out the insides and mash, lightly or into a puree, with yoghurt and butter.


2.  Vegetables

Solid veg like broccoli and cauliflower are the best for this method of cooking.

1. Broccoli: break off florets; trim to same size; cut off bottom of stalks; peel if necessary.  If using stem, peel & cut in 1/4inch slices
2. Cauliflower:  break off florets; trim to same size.   If using stem, peel & cut in 1/4inch slices
3. Place vegetables in a good-sized square of greaseproof paper or foil with a couple of tablespoons of stock or water.  Season lightly.  Enclose the veg so that none of the liquid will escape.
4. Oven: place on oven floor 30-45 mins before end of cooking time, depending on size of packet. (You may wish to do 2 packets instead of 1, depending on number of guests.)  The veg will steam gently in the packet. Unwrap before serving; add a bit of butter (opt) and/or lemon juice
5. Slow Cooker: place the packages on top of the joint in the slow cooker 45 mins - 1 hour before end of cooking.  Unwrap before serving; add a bit of butter (opt) and/or lemon juice

One stop slow-cooking: Italian lamb with vegetables 

                   More Meat on Nav Bar: Recipes I & II ...

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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.  

MUMS' DAY: VEGAN FELAFEL PLATTER, prep ahead, easy

A vegan platter perfect for Mothers' Day; much is prepped in advance...

Felafel Platter with Tomato-Mushroom Salsa and 15-minute Flatbread
made at home easily, quickly and much of it in advance

If you've ever had felafels at corner food stalls in the Middle East, you'll understand why the crispy little veggie balls are so popular.  Composed of protein-rich chick peas and vitamin-filled broad beans, they're crunchy on the outside, gorgeously mealy within, and layered with wonderful flavours.  

They're easy to put together and taste much better than supermarket produced.  Even better, they can be made-ahead and eaten hot or cold.  They're also wallet-friendly and appeal to all ages.      

Most felafels use yoghurt to bind ingredients but 67 experimented with silken tofu to jazz them up a bit and provide extra protein.  The tofu worked a treat; extra lemon juice added 'tang' and a bit of brightness.  A touch of heat - flaked chillis or tobasco sauce - also enlivened the mix.

Felafels are normally stuffed into hot pitta pockets; these will be fine served that way but they'll also be sensational accompanied by hot 15-minute flatbreads. 

A lively tomato-mushroom-grapefruit salsa adds piquancy and yoghurt-mayonnaise  a cooling creaminess.   

To drink, a fabulous non-alcohol white sangria.  

Cost: £5'ish (6/24); more if using fresh broadbeans & herbs 
Feeds: 6-8 (recipe halves nicely) 

Ingred:

     200 gm (7 oz) defrosted drained broad beans (skins left on is fine but the mix is so much better if they are removed - see YouTube)
     200 gm (7 oz) drained chickpeas
     3 cloves garlic, crushed or grated
     2 tbsp each  fresh parsley, dill and mint (or 2 tsp each of dried)
    (opt) 1 chilli, deseeded and finely chopped
    1 1/2 tsp baking powder mixed with 3 tbsp warm water
    pepper and salt
    2 tbsp sesame seeds

    150 gm/5.25 oz silken tofu (or 0-fat thick yoghurt)
    2 tsp tahini 
    grated zest of 1 lemon
    2 tbsp lemon juice
    2 tbsp tomato puree (opt)
    1/4c/ 40 gm/1.2 oz chickpea (besan) or wholemeal flour, or fine breadcrumb

    crispy lettuce (iceberg or cos) shredded
    cucumber, thinly sliced

   tomato-mushroom-grapefruit salsa
   yoghurt-mayonnaise 

Method:

MUM'S DAY: SWEET 'N BOOZY BREAKFAST STICKS, no alcohol opt

Decadent Treat for Mum with a version for kids, too...

French Toast Sticks: with maple whisky for mum plus jam/nutella for kids

These wonderfully more-ish Sweet & Boozy Breakfast Sticks dipped in a Maple Whiskey Sauce is a decadent breakfast-in-bed treat on Mothers' Day.

But if whiskey in the morning isn't your thing, have it as a tea time treat.  Or replace the whiskey dipping syrup with jam or home made Nutella or lemon curd.

Basically, the recipe* is French Toast in finger form but the eggy batter is super luxurious and the maple syrup dip rich, boozy and complex.  

When it comes to prep and cooking, it's so simple the kids can make it though  adult help and supervision is wise.  The sticks are oven-baked, not fried so even the younger ones can get involved.
 .
The recipe makes plenty of fingers; when the kids scamper back to the kitchen - or not - there's a no-alcohol version of the dip for them.

67 used Proper Challah bread from a kosher bakery;** its rich chewy texture holds its shape well in the posh batter. 


The Blogger received a bottle of Jack Daniels 'Tennessee Fire' Whiskey for Christmas (fabulous, with cinnamon undertones!!); combined with maple and ginger syrups, it made a sensational dipping sauce.   Any liqueur will do, though, or orange or grape juice for non-drinkers -- just remember to add a couple of pinches of cinnamon.

The Breakfast sticks can be served warm but are surprisingly good at room temperature.

Cost: £3
Makes: 20-30 sticks

Batter:
   3 large eggs
   90ml single or whipping cream
   90ml whole milk  
   1/2 tsp vanilla

Topping:
    2-3 tbsp soft brown or white sugar
   1/2-1/3 tsp cinnamon

  soft unsalted butter

Dip
    1/4 cup maple syrup
    1/2 tbsp syrup from jar of ginger in syrup
    1/4 cup cinnamon whiskey (or orange juice)

Method:

MUMS' DAY: VEGETARIAN EASY-PEASY WHITE CHOCOLATE & RASPBERRY PIE

A lower-fat cream pie with full-fat flavour; it's no-bake & ready in minutes...

Lower-Fat White Chocolate Cream Pie with Berries 
'Lovely and creamy; it has full-fat flavour.' Taster  

29/4/20                      

67goingon50 has been posting easy-peasy recipes using only a few ingredients since the year dot of the blog and continues to do so.

White Chocolate Raspberry Pie has only five ingredients apart from the pie shell: cream, yoghurt, white chocolate, icing sugar and vanilla.  Alcohol is optional.  

The pie is part of the Emergency Baking series; you know, when unexpected/ special guests are on the way. Or even when a fabulous but time-saving dessert is required. This one has an added advantage - it's no-bake.

At such times, no one minds cheating with pre-baked all-butter pie or tartlet bases* - or even ready-made pastry.  Neither is expensive for what you get but if you make your own pastry, the total cost falls.

The raspberries can be replaced by strawberries, blueberries or blackberries, all of which have their own unique health-giving nutritional profile.

One warning: you need white baking chocolate; white chocolate bars for eating will not do.  You will find it in the baking sections of supermarkets, next to dark baking chocolate.  

Melting white chocolate needs careful attention; too much heat and it seizes up.  Heat over simmering not boiling water.  

Cost:  £6, less if making your own pastry
Serves: 12 decent portions

Ingredients:
    1 8inch pie shell
    200gm whipping or double cream
    200gm 0-fat plain Greek yoghurt
    120gm white baking chocolate** broken or chopped into small pieces
    1 tsp vanilla
    1 tbsp icing sugar
    2 tbsp brandy or other liquor OR white grape juice

    1 punnet raspberries

Method:

TRIPLE DUTY GRAPEFRUIT & MINT SALAD: quick & easy, wallet-friendly

A juicy, refreshingly tasty low-fat, low-carb accompaniment to cold meat, fish & avocado

Frugal Dieter's Delight: Grapefruit & Mint Salad with Leftover Chicken

This juicy, refreshing salad* goes with everything and is a doddle to put together.

67 tested it with chicken, smoked mackerel and avocado.  67's favourite is the chicken but in all cases, the tangy grapefruit and sharp mint provided a lively counterpoint.  For vegetarians and vegans, a well-flavoured firm tofu could replace the avo.  (Try a 20-minute marinade of 1-1 of soy sauce & sherry, and 1/2 to 1/2 minced ginger & garlic.)

Wallet-friendly, the salad uses up leftovers nicely.  It doesn't need exotic cupboard ingredients but is still full of flavour.   

Fresh mint is best (a small pack will set you back about a pound) but can be used in fruit smoothies or the absolutely gorgeous home-made felafel.

Cost: £1.50

Feeds: 4 - doubles easily

Ingred:

  1/2 round soft lettuce

  1/2 cos or crisp lettuce

  1 grapefruit (pink is fine)

  1 tsp lemon juice

  1 tsp dry white wine/grape juice

  2 1/2 tbsp olive oil

  pepper & salt

  4-5 good-sized leaves mint, finely chopped

Method:

EDITORIAL: CHANGES AFOOT FOR 67GOINGON50

The Veterans' Cafe, Stoll, Fulham Broadway
popular with veterans, the public & footie fans

Last week, the Blogger joined the popular Veteran's Cafe in Fulham, London - run for armed forces veterans and the general public, including many football fans.   

The Cafe - known for its high quality meat and well-priced English breakfasts - is headed by former veteran and PTSD sufferer Iain Camps, aided by his faithful sidekick, Stuart.  Specialties include classic East End Pies (with Ian's own pie liquor), Pulled Pork Sandwiches, Salt Beef and bangers and mash.  

Nearly everything is cooked on site, from scratch - apart from the East End Pies.
During the summer, many tourists at high-priced hotels seek refuge with Iain for  generous well-priced cooked breakfasts.  

It's had great reviews over the years with articles in the Evening Standard and the Guardian, among others.

Iain's now keen to open a 'home-baked' counter with cakes, cookies and other  indulgences.  I'll be making them in the 'big' kitchen, a few yards away, and helping to serve and wash up.  Some of the offerings will be health-conscious; some not so much!! 

DOUBLE DUTY TREATS: CINNAMON TWISTS & BLUEBERRY SCONES, Indulgence

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

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

This recipe is perfect if you're rewarding family for extremely good behaviour without knocking yourself out sweating over a hot stove.  A single recipe makes two distinct and delicious pastries: Cinnamon Twists and Blueberry Scones.

They are an indulgence and not remotely healthy.  But my goodness - they are both sensational crowd-pleasers.

Ideally the twists would be served at breakfast time and the scones for tea.  But some households might prefer a variety of treats in one go!    

The scones and twists are best eaten on the day but are so irresistible, the only thing likely to be left will be crumbs!

Cost: £2.50 + optional cream & ginger in syrup.
Makes: 10-12 total


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 half 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/1+a bitcm thick
3. Using a 2 1/2 inch/6 1/2 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 with blueberries in the middle
7. Bake on an ungreased baking sheet 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

Blindingly Delicious Blueberry Scones

*Dalfour Wlld Blueberry

2.  Cinnamon Breakfast Twists - 2nd half dough

1. Mix sugar and cinnamon together; set aside
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: basic scone recipe: 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.

TRIPLE DUTY STIR FRIED VEGETABLES WITH PROTEIN: Skinny, Budget-friendly

Another Slimmers' Delight: lots of nutritious veg, minimum protein & carbs = a colourful satisfying low-cal meal

A stir-fry with beef (or fish or tofu) that aids slimming, tastes fab 
& doesn't leave you hungry

With as little as 100gm of protein (or less), loads of crunchy vegetables and a bit of chopping, this protein & veggie stir-fry will satisfy without dipping deeply into calorie or wallet reserves. 

Ultra-healthy, it's ideal for slimmers. The vegetables add fibre which make you feel full, protein keeps you going and a little rice or noodles (2-3 tbsp) fills a carb-shaped hole.

The dish also uses up veg before the next weekly shop. Cucumber, in particular, a bargain at 50 pence a go, often goes to waste in winter. 

The ingredients are for one but multiply easily.  

Cost: £2'ish 
Feeds: 1

Ingred:
   
100-150gm/3.5-5oz rump or other tender steak, thinly sliced across the grain (place meat in freezer 30 mins before slicing and use a very sharp knife) Or firm white fish like monkfish or - for the frugal - coley OR firm tofu, in the same size as broccoli florets  

   1/2 cup broccoll, in small florets, including stalks if you like, peeled & cut into similar sized sticks  
   1/4 cup bell pepper, in floret-sized sticks 
   1/4 cup de-seeded cucumber in floret-sized sticks
   groundnut or other light veggie oil

   1 tbsp grated fresh ginger
   1 med-large clove garlic, grated

   water or stock

   Marinade:
       2 tbsp dry sherry/ white wine/grape juice
       1-2 tbsp reduced salt soy sauce (Amoy or Pearl River Bridge)


 Quick cooked rice (ready in 12 mins) or noodles soaked in boiling water & drained (ready in 5 mins) (opt)
   
Method:

1. Marinade protein 20 mins in sherry-soy sauce, stirring once or twice to coat all pieces (carefully in the case of the tofu) 
2. After 10 mins marinading, put a wok or large heavy-bottomed pan on high heat, with an inch of water on the bottom
3. When water is boiling, toss in broccoli; stir-cook 2 mins until almost cooked;  pour contents of pan including liquid into a dish; set aside 
4. With pan still on high heat, spray generously with oil
5. Stir-fry peppers 1 min; add cucumber; stir-fry 1 more min; add to broccoli 
6. Spray pan moderately with oil; add protein, in one layer if possible; leave it 1-2 mins until brown & crusty; cook other side 30 sec to a min; decant into a separate bowl with any juices 
7. Return all veg + veg juices to pan; stir in garlic & ginger, then protein & juices. Stir fry 1-2 mins or until veg are done to your liking
8. For more sauce, add 1-2 tablespoons water or stock, scraping at any bits left on the bottom of the pan
9. Serve with or without rice

Tips: 

• Turn sauce into gravy ( and add carbs and calories ) by mixing 1/2 tablespoon cornstarch with 1.5 tablespoons cold water and mixing it into the vegetables and meat
• Other suitable veg include: cauliflower, thickly sliced mushrooms, mange tout, green beans, Chinese leaf, carrot & celery sticks
• Vegan option: replace beef with firm tofu, marinated in the same sauce & stir fried until golden brown

More Oriental dishes, incl the Art of Stir Fry on NavBar: How to...

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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

ST PATRICK'S DAY BEEF BRISKET, Wallet-friendly, low-fat, no butter, slow-cooked, easy

Beef so tender it can be cut with a fork -  and won't break the bank...

first posted 2019; updated 3/23

Beef Brisket with Tomato & Vegetable Sauce
'the beef was wonderful; it melts in the mouth.' Tasters

This 67 recipe for a delicious less expensive beef joint is easy-peasy and healthy.  

Beef brisket is cut from just below the shoulder; it's muscular and firm and needs long slow cooking.  

Corned beef is pre-brined brisket but 67 wanted plenty of flavour without added salt.  The recipe was developed for a slow cooker and it produced beef so tender it could be cut with a spoon.  Unlike many cooked briskets, the meat can be sliced and doesn't fall apart.  It is so flavourful, expect requests for second helpings.   

The simple, delicious sauce is packed with vegetables, adding ultra-healthy vitamins and minerals.  

Cook the brisket in a slow cooker for 7-8 hours overnight (when electricity is cheapest) then refrigerate it so that any fat can solidify and be lifted or scraped off.  Reheat before serving.  

Cost: starts £10'ish per kilo plus £1.50 for other ingredients 
Feeds: 4 generously

Ingred:
    1 kilo slab of plain/un-brined brisket, trimmed of fat & gristle (it may come trussed up like a roast; remove the string and unroll it)
    1-2 leeks, coarsely chopped and thoroughly rinsed
    1 onion, coarsely chopped
    2 large sticks celery, in 2 inch/ 4cm chunks
    2 med carrots, in 2 inch/4 cm chunks
    1 tin chopped tomatoes 
    8 oz/ 225 ml tomato juice
    2 tbsp tomato puree
    3-4 tbsp brandy or red wine/grape juice
    1 tsp thyme
    1 tsp oregano
    pepper & salt
    stock or water

Method:

1. Generously salt and pepper both sides of brisket.
2. If you have the time and energy, brown on both sides.
3. Scatter leeks, onion, celery & carrots in bottom of slow cooker
4. Place brisket on top
5. Pour tomatoes, tomato juice, brandy/wine & tomato puree over the meat.  Scatter with herbs
6. Pour in an inch of water 
7. Cook on low for 7-8 hours or until meat is tender but still sliceable; remove meat, cool & refrigerate overnight
8. Allow the veg & juices to cool;  refrigerate overnight or until the fat solidifies and can be lifted off
9. When ready to serve, blitz the veg & juices to a thick sauce; taste for pepper & salt; add more tomato juice if needed
10. Return meat to sauce and warm through
11. Serve with mashed sweet potato and a melange of lightly boiled vegetables - broccoli, mange tout & carrots

Comments:
'The most tender piece of beef I have eaten in a long time.'  40+ political agent 
'I loved it; it was so tender.  And the sauce was wonderful.     20+ fund-raiser

Tips: 

• to oven roast, prepare as for the slow cooker, perhaps adding a bit more liquid, cover and bake at 325/f160c for between 2-3 hours.
• add vertically halved washed but unpeeled sweet potato 2 hours before end of cooking; scoop out the soft flesh before serving. add butter, a little salt and plenty of pepper
• cook densest vegetables longest in boiling water: carrots 5 mins, then add broccoli and mange tout for 2 mins

more beef on NavBar: Recipes I...

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   '                                 

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

VEGETARIAN ST PATRICK'S DAY: SPINACH & EGG FILO PIE, lower fat & salt

A lower-fat, lower-salt but fabulously tasty 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.  

The beautiful soft green filling makes it a perfect St Patrick's Day vegetarian dish.

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...

                       

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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. 

SKINNIER NO-BAKE LIME CREAM PIE FOR ST PAT'S DAY, lower fat & added sugar, make ahead

Lime Cream Pie: no-bake, lower-fat, perfect for St Pat's Day...

Heavenly scents of lime, deeply creamy, darkly chocolate 
but lower in fat and added sugar
'Really lovely base; I'd have liked more lime.' 'Gorgeous!' 

The cream pie is a North American institution -- American diners usually display Coconut Cream Pie, Butterscotch Cream Pie or Chocolate Cream pie.  And sometimes all three.

The pies usually had a sweet pastry base; the filling consisted of a thick, intensely flavoured custard loosened with whipped cream.  

This impressive Skinnier Chocolate and Lime Cream Pie from 67's kitchen tries to emulate the American creamy indulgence but with lower fat and sugar levels.  Replacing double cream with whipping cream and replacing some cream cheese with 0-fat yoghurt means damage to the health is limited but pleasure remains high.  

There is no baking involved in Chocolate and Lime Cream Pie but there will be melting of chocolate and butter.  Both the base and the filling can be made the night before.

If serving away from home, paper plates and spoons are a must.

Cost: £6
Serves: 18-24 (min 3 rows of 6 pieces) 

Ingred:
   300gms/10.5oz bashed chocolate biscuits or processed to a sandy texture (67 used leftover chocolate shortbread but store-bought are fine)
    2.5-3 oz/70-90 gm melted butter

   180 gms whole-fat or 30% fat-reduced cream cheese, left out for a few hours or zapped for 20 secs in the microwave
   170 gm 0-fat yoghurt strained 4 hours or overnight or 0-fat Greek yoghurt (Total/Fage preferred) 
   3.5 oz/100gms white baking chocolate, melted
   1 tsp vanilla extract
   fine zest of 5 limes
   4-6 tbsp lime juice OR 4 tbsp lime juice plus 2 generous tbsp Cointreau
    
   300 ml whipping cream, whipped to soft peaks

   Garnish: segments of lime (opt)

Method: