TURKEY/BEEF BOLOGNAISE, Skinnier, option for beef mince

Quick meaty bolognese that's low in cholesterol but superbly flavoured...

Turkey Bolognese: sensational flavour, low-cholesterol (no cream/Parm in photo) 'Fabulous and so fast' 'Restaurant Quality - meaty & spicy with a kick.'  Tasters

Turkey has the best fat-protein level of all meats.  That means, in relative terms, the lowest-fat content in relation to protein content.  Something like lamb, for example, has high protein but high fat (though cooked properly, fat levels can be cut).

That's why turkey can be such a great substitute for beef (high in saturated fat) in something like chilli or bolognese; turkey provides all the amino acids of beef but less cholesterol.  

However, with Avian flu decimating poultry flocks (Nov 2022) And 20%-fat beef mince selling for as low as £2.10 for 500gm/17oz, we shouldn't turn up our noses at it.  It is good protein and cooked properly, much of the fat is drained away.

This wonderful mid-week bolognese, adapted from Ina Garten, is intensely flavourful but ready in half an hour.  Even better, it has no onions; thus no fiddly chopping...or tears! 

Bolognaise Sauce freezes well.

Cost:£3.50'ish for beef mince; £5'ish for turkey mince 
Makes: 7-8 portions

Ingreds
   2 tbsp olive oil
   500gm/16oz turkey or beef mince* 
   
   4 tbsp/4 cloves grated garlic   

Turkey Bolognese with Yoghurt & Cheddar

   1 tbsp dried oregano
   1/4 tsp chilli flakes

   1 1/4 cup dry red wine, divided

   800gm/28oz crushed tomatoes 
(if you only have whole tinned tomatoes, use your hands or a potato basher) 
   2 tbsp tomato paste
   1-2 tsp salt
   1.5 tsp pepper

   1/4 tsp ground nutmeg
   1/4 cup lightly packed chopped fresh basil leaves

   thick 0-fat plain yoghurt (best for dieters), whipping/single or double cream
   freshly grated Parmesan

Method:

1. Heat olive oil in a large pan on med high heat
2. Add mince; cook 5-7 mins till crumbly and all pink has gone (if using beef, pour the contents of the pan into a sieve over a bowl, let the fat drain through and return beef to the pan; cool fat in fridge till it solidifies, remove; add any remaining juices back to the pan)
3. Stir in garlic, oregano & chilli flakes; cook 1 min
4. Add wine, stirring to scrape up any cooked on bits
5. Add tomatoes, tomato paste, salt & pepper
6. Bring to a boil; reduce heat, simmer 10 mins
7. Add nutmeg & basil; simmer a further 8-10 mins
8. Taste; adjust seasoning
9. If using immediately, add dairy of choice & Parmesan before serving over pasta, rice or baked potatoes
10. If freezing, cool; bag up in portions to suit your household; freeze flat on a tray then place, labelled, in a large zip bag 
11. The night before serving, place bag/s on a deep plate in the bottom of the fridge and defrost overnight.  Pour into a saucepan, add a couple of tablespoons of water, reheat over med high until hot through then add a little cream & Parmesan to taste.

                              

Comments:

'It's meaty with just enough spice for a kick.  I love turkey but some are not keen.  This tastes as good as, if not better than, one based on beef.  It's restaurant grade chilli that went down a treat after gym!' Political Agent

'Lovely intense flavour which belies slow cooking time' Retired Writer


Tip:

• Ideally, adding cream and Parmesan make for the best layers of flavour but if frugality is an issue or you can't be bothered to shop again, no-fat thick plain yoghurt works very well and grated mature cheddar (reduced fat or regular) is serviceable.

Please leave a Comment in the box below

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

VEGAN BOLOGNESE: Low fat & cholesterol,

A muscular bolognese that belies it's vegan origins...

Vegan Bolognese: you'd never believe it's plant food (apart from the Parmesan)'Very hearty and just as tasty as the turkey one.' Taster

This robust, full-bodied vegan bolognese will please both vegans and carnivores, big time.  

It's got great texture, is rich in tomato, spices and wine and will be equally at home heaped on pasta, rice or a mound of sliced cooked potatoes.

Though some planning is required, the vegan bolognese is easy to make and will be ready in a couple of hours.  Fresh basil is best for the most exciting flavour.

The recipe will feed a crowd or provide plenty of freezable portions for singletons gasping for an easy inexpensive tasty meal after work.

Cost: min £5'ish; recipe halves nicely
Feeds: 10 medium portions

Ingredients: 
        450gm/15.8oz firm tofu that has been frozen & defrosted
        
        3 tbsp olive oil        
        1 good-sized onion + 

        1 med carrot + 

        1 large celery stick, all coarsely processed

        1 large clove garlic, grated

        1-2 glasses red wine/grape juice   

        400 gm tin good Italian chopped tomatoes incl juice +
        400gm fresh tomatoes, cored and coarsely processed  OR
            2x400gm tins tomatoes 

        6-10 (yes, 6-10) tbsp tomato puree, low salt if poss 

        up 1/2 packet passata (optional for those who like a wet mix)

        

       10-20 basil leaves, coarsely chopped

        1 bay leaf

        pinch salt & pepper
        generous pinch thyme
        generous pinch oregano
        2/3 tsp smoked paprika
        1/2 tsp red pepper flakes (opt but adds a bit of zip)

        50gm mushrooms in large dice (opt)
        75gm courgettes, quartered vertically and in 1/8in/1/4cm slices (opt)

        4 tbsp chopped parsley
        8-12 dashes Worcestershire sauce (opt)

        Plant Parmesan 

Method:

1. Squeeze out most of the water in the tofu; once squeezed it should weigh 375gm/13.2oz.  Tear a quarter of it into small bite size chunks; coarsely process the rest until it looks like mince. Set aside
2. Heat a large pan over med heat; add olive oil; fry onion, carrot celery 5 mins, stirring occasionally. Don't allow to brown
3. Add tofu & garlic; cook further 5 mins, stirring constantly.  Taste; season with pepper & salt; cook 5 more minutes
4. Add wine; stir; bring to boil; turn down heat to low; cook until alcohol evaporates (about 5 mins).
5. Add tomatoes, tomato puree, basil leaves, bay leaf & rest of the spices PLUS mushrooms & courgettes if using.  Bring back to the boil. 
6. Turn heat down to med low & cook one hour until thick & rich 
7. Once the hour is up, check texture of 'meat'; if too runny, mix 1 tbsp corn starch with 1 tbsp cold water to make a slurry; stir into sauce which will thicken in a few mins.  
8. Add chopped parsley & Worcestershire sauce, if using.  Taste, adding more seasoning and tomato paste if necessary.  
9. Note: the blogger prefers quite a wet mix and has been known to add half a packet of tomato passata.
10. Cool & refrigerate
11. For leftovers, divide into individual or family size portions, freeze flat and store in a large freezer bag

Comments:

'Its quite amazing how good vegan food can be now.  The vegan option is equally as tasty as the turkey one.  The meat substitute absorbed the flavour really well.  The gravy is slightly thinner than the meat one but it's still a great hearty sauce.' Political Agent

Tips:
Carnivores would be happy with Turkey bolognese

More vegan on NarBar: Recipes II

Please leave a Comment in the box below

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

VEGETARIAN LASAGNE (A), carnivore-magnet,vegan option

Few will twig that this marvellous lasagna is totally meat free...nor will they care...

originally posted as 'I can't believe it's not beef' Vegetarian Lasagne

I Can't Believe It's Not Beef Vegetarian Lasagne (half recipe)
'Restaurant quality; as good as any I have tasted!' 'Yum!''Tastes like meat.' Tasters

Who doesn't love the oo-ey goo-iness of a meaty lasagna: the layers of pasta,  mince in thick tomato sauce, plus lashings of cheese?  It's perfect indulgent food  for cooler weather, as a family meal with freezable leftovers, or for a crowd. 

But if you've cholesterol-phobes and vegans/vegetarians to cater for, life can get  a bit complicated in the kitchen.

Here's a solution. A rich meat-free lasagna with the textures and flavours of beef.  The cheeses: lower-fat but still creamy, replacing the usual artery clogging choices.  

Reader, it is sensational!  67 expected the lasagne* to be pretty decent but it was so much more than that.  Beautifully textured, gorgeous flavour, melting layers and so difficult to tell it wasn't meat.  

67's recipe takes cholesterol and calorie counts way down with easy make-it-yourself tofu mince, cottage cheese & reduced fat cheddar.  But the method of preparation, seasoning and spices will fool anyone into thinking they're eating high quality meat 'n cheese.  

Even so, this is not one of 67's 'skinny' dishes.  It does, however, mitigate the worst of the usual damage.

The initial outlay for the lasagna seems high but, per serving, works out at less than a pound.  Replacing the cheeses with a béchamel sauce - made from dairy or plant milk - cuts costs sharply.  

There are a few steps but 67 has simplified them and spread them over 2 days.     The results are more than worth it.

Note: the tofu must be frozen and defrosted before you start  

Cost: £7'ish
Feeds: 10-16, but recipe halves nicely

Ingredients:

    12-15 lasagna leaves, depending on your baking dish 

 'Meat' Sauce
        450gm/15.8oz firm tofu that has been frozen & defrosted
        
        3 tbsp olive oil        
        1 good-sized onion + 

        1 med carrot + 

        1 large celery stick, all coarsely processed

        1 large clove garlic, grated

        1-2 glasses red wine/grape juice   

        400 gm tin good Italian chopped tomatoes incl juice +
        400gm fresh tomatoes, cored and coarsely processed
        OR 2x400gm tins tomatoes 

        6-10 (yes,6-10) tbsp tomato puree, low salt if poss 

        

       10-20 basil leaves, coarsely chopped

        1 bay leaf

        pinch salt & pepper
        generous pinch thyme
        generous pinch oregano
        2/3 tsp smoked paprika
        1/2 tsp red pepper flakes (opt but adds a bit of zip)

        50gm mushrooms in large dice (opt)
        75gm courgettes, quartered vertically and in 1/8in/1/4cm slices (opt)

        4 tbsp chopped parsley
        8-12 dashes Worcestershire sauce (opt)

      450gm/16oz onion & chive (or plain) cottage cheese, drained 
      100-150gm/3.5-5.2oz goat's cheese
      zest of lemon (opt)

      80gm/2.8oz reduced-fat cheddar, grated (or if pockets are deep, parmesan) OR plant cheese

The following steps can be completed the night before 

HOW TO...MAKE HEALTHIER SANDWICHES

Sandwiches are the perfect 'lazy' meal... 

 updated version of Skinnier Sandwiches on a Budget 11/2015

Freezable Make-Ahead Fancy Sandwiches

...and are a perfect vehicle for using up leftovers.

But anyone worried about calories knows they can be Trouble.  

First, there's potential for too much fat - butter, mayo or our favourite filling, cheese - and excess carbs.  You can get around the fat issue by using minimal butter, no mayo and less cheese but you can't do without bread.  

One ingenious solution for reducing bread was provided by a Royal Opera House star.  During intermissions he needed to keep up his energy with sandwiches but wanted skinny, tasty ones.  He insisted on artisan bread but the loaf was frozen and sliced ultra thin (with a meat slicer).  The defrosted bread was left unbuttered, covered with thinly sliced poached organic chicken and dabbed with a smear of mayo.  What a clever low-fat/carb solution! 

It shows that few dieters want a world without sandwiches.  And, reserved for blow-out or indulgence days, and carefully portioned, the humble (or not) sandwich is  a delicious treat.    
  
67 developed meat, fish and vegetarian fillings which have less fat and more goodness but are as un-boring, tasty and satisfying as they could be.  

Stock Photo (courtesy of Waitrose)

But first...  

WHAT TO USE INSTEAD OF BUTTER & MAYONNAISE

1.  Yoghurt-mayonnaise

A yoghurt-mayonnaise blend offers the taste of mayonnaise but not its fat content.  Yoghurt-mayo has two parts mayo to 3 parts thick unsweetened yoghurt (ordinary cheap-as-chips plain yoghurt will make the bread soggy unless it is strained through a clean j-cloth or muslin for at least 3 hours.)  This mix gives the best of both worlds and frankly tastes better than plain mayonnaise, even the best-loved brand!

Yoghurt-Mayo Variations

    Add a tablespoon or more to taste of: 

• grated garlic OR
• horseradish, grated or sauce OR
• balsamic vinegar OR
• cranberry sauce

2.  Avocado 

Ripe avocados are so creamy and rich, they can replace butter. Mash them coarsely, add lemon juice, salt & pepper and a little thick 0-fat plain yoghurt.  Or simply cover the bread with drained, thin slices of avocado sprinkled with lemon juice and pepper.  (Warning: too many avocados can cause weight gain so are best used on a vegetarian day.)  

3. Better Butter

The Blogger learned to make this many years ago in America, loved it and then completely forgot about it!  Better Butter is a blend of whipped soft butter and extra virgin olive oil.  It's ultra-smooth and creamy, a little sensuous even, but with fewer calories and more healthy fats than butter.  The recommended split is 50-50 but 67 prefers 2/3 butter to 1/3 extra virgin olive oil.  Start with unsalted butter; add salt to taste later.  Store in the fridge door and it won't go hard.


ON A BUDGET?  

Make expensive protein go further by adding salad or fruit.  Use leftovers creatively.  Think out of the box: if you've used whole chicken for stock, don't discard the meat -- keep it for sandwiches.  


HEALTHIER SANDWICHES: 

• butter only one slice of bread
• cover the other slice of bread with lettuce which has been thoroughly dried to stop dressings or tomatoes soaking the bread 
• don't use butter at all
• avoid protein-heavy sandwiches unless you are blowing the budget; even then add salad or fruit to provide fibre, vitamins and minerals 
• try yeast-free breads like soda bread for a healthier gut
• try bread or rolls enriched with 5-grains, olives or sweet potato 
• use white bread only when you can't resist it and if budget allows, sourdough
• slice high fat fillings like cheese thinly
• crusts add fibre, which aids digestion

SANDWICHES FOR TRANSPORT

     Put filling in small sealable plastic bags and then into an air-tight container; add sliced bread/rolls, with or without butter,.  Hard plastic containers are easier to transport.  


FANCY SANDWICHES
Freezable Make-Ahead Fancy Sandwiches 


MEAT, FISH & VEGETARIAN FILLINGS 

HEALTHY MEAT SANDWICHES 

Striped Turkey Meatloaf Sandwiches

CHICKEN/TURKEY

Shredding or cubing the meat makes it go further; mix with...

• tinned corn and olives
• avocado
• avocado and bacon (grilled on a rack and cooled on kitchen paper)
• raw, thinly sliced mushroom, tinned corn and avocado
• artichoke heart, sun blush tomato and olives (M&S)

Bind with yoghurt-mayo dressing. Season with plenty of pepper & a little salt.  Add herbs if you have them: finely chopped parsley or finely chopped tarragon.  

See also Hoisin Chicken Baguette
                        

BEEF

This meat is not a low-cost filling unless your family rear cattle

Roast Beef & Carmelised Onion Baguette

1. Carmelise finely sliced onions -  cook in a little olive oil over moderate-to-low heat until pale brown and melting, at least 30 mins 
2. Split baguette without cutting into two; spread generously with horseradish yoghurt-mayo
3. On bottom slice, place a layer of sliced tomatoes sprayed lightly with olive oil & lightly salted
4. Add a generous layer of thinly sliced pink roast beef
5. Top with carmelised onions 

Beef & Sweet Pickle

 This filling was created when the only meat in the fridge was slightly dry roast beef.  The businessmen were ecstatic!

1. Finely dice roast beef.
2. Finely chop sweet pickle
3. Mix with enough balsamic yoghurt-mayo to bind but not saturate
4. Butter one of two slices of brown bread; cover with soft English lettuce
5. Pile on the beef-pickle mix
6. Cover with second slice

BACON/HAM

Ham & Celeriac Salad

BACON SANDWICH A LA CEASAR 
...is not healthy but was one of the most popular meat fillings on the Gourmet Sandwich Platter for senior execs at a major City institution.

1. For every sandwich, grill two rashers good quality thick-cut back bacon until cooked through.  Or bake in an oven, on a rack in a tray, at 350F/180c 20 mins. Allow bacon to cool.
2. Take two slices of soft white bread, pref from an artisan baker; butter both sides lightly
3. Cover one slice with rinsed and dried crispy lettuce (Iceberg is good)
4. Add a generous portion of Caesar dressing, in the well of the lettuce to prevent it slopping over onto the bread and making it soggy 
5. Cover the lettuce and dressing with the rashers
6. Cover with a second layer of dried lettuce
7. Top with second slice of bread

Also try Ham & Celeriac Salad

*****

TUNA & OTHER FISH FOR HEALTHIER SANDWICHES

Open-faced Devilled Tuna Sandwich 

Tuna as a sandwich filling is almost a cliche. 

It is cheap, tasty and nourishing.  But it can use a little livening up - especially for adults.   

Most tunas needs draining; you can buy no-drain but if you're budget conscious, it's hardly worth the extra money.  

For the tuna base, empty the can into a fine-meshed sieve over a bowl; allow the liquid to drain.  Flake the largest bits and crush the lumpy bits with a fork.  The looser the fish is, the further it goes.  Add juice and zest (opt for kids) of one lemon plus plenty of black pepper.  Add sufficient yoghurt-mayo to generously moisten without overwhelming the tuna.  Taste. A little salt might be needed.

Brighten it up and make it go further by adding:

• kids' perennial favourite: sweetcorn
• adults: finely chopped red onion, finely chopped red pepper and a little finely chopped chilli or chillli flakes 
• family: finely chopped red and green pepper 
• finely chopped hard boiled egg
• try Skinnier Rose Marie Sauce -- yoghurt-mayo (as above) mixed with lower sugar or spicy tomato ketchup until the mix is rosy in colour.  

THE BEST TUNA SANDWICH EVER (BUT NOT THE CHEAPEST)

The Blogger once developed fillings for gourmet sandwiches in the Directors' Dining Room of a major bank in London.  The one filling which brought countless compliments (and occasional ravings of joy) was this one: Tuna Nicoise in Olive  Bread.  

Ingred for one sandwich:

   yoghurt-mayo with a tsp balsamic vinegar
   3-4 oz/104-140 gms drained tuna in large flakes, moistened with a little balsamic yoghurt-mayo; the mix is more dry than wet
   small handful trimmed fine green beans cooked in boiling water 3 mins or until tender but still crunchy   
  1/2 hard-boiled egg, thickly sliced
  1 - 1 1/2 tbsp sunblush tomatoes
  Olive sourdough (Or any brown bread but add a few chopped olives if plain) 

Method

1. generously spread one slice of bread with balsamic yoghurt-mayo
2. spread tuna mix to the edges
3. layer on slices of egg
4. scatter over green beans
5. scatter sunblush tomatoes
6. Top with second slice of bread, lightly buttered

Tip:  This can be served as an open-faced sandwich, eaten with a knife and fork, or a conventional sandwich.

AN ALL-TIME FAVORITE FILLING: SMOKED MACKEREL
(Sorry, it's not frugal!)

Smoked mackerel, especially those studded with red or black peppercorns, makes sensational sandwiches teamed with wholemeal bread.  

Beware, some mackerel brands are very salty. 

67goingon50 prefers the individual fillets sold loose at fishmongers.  However M&S fillets, often on special at 3 pkts for £7, are also good, as is Waitrose.  
  
For 2 sandwiches
Cost: £2-3

Ingred:
1-2 smoked mackerel fillets
zest and juice of a whole lemon
1 1/2 tsp cracked black pepper, if fish isn't already peppered
1 1/2-2 tbsp of yoghurt-mayo
2-3 tbsp flaked almonds
5 grain or other good wholemeal bread

Method:

1. Break mackerel into large flakes
2. Add lemon juice and zest, mixing well but trying not to break up the flakes.
3. Add yoghurt-mayo; mix lightly.  
4. Lightly butter two slices of good quality 5 grain bread; cover one slice with yoghurt-mayo.
5. Make a generous layer of mackerel pieces to the edges.  Season with black pepper
6. Sprinkle generously with flaked almonds.
7. Cover with 2nd slice of bread, unbuttered OR serve as an open-faced sandwich.  

****

VEGETARIAN SANDWICHES: A NEW TAKE ON OLD FAVOURITES

Lebanese Omelette, Avocado & Mint Wrap

Egg, Cheese, Vegetables & Fruit are favourite vegetarian and vegan fillings; here are some new twists:


EGG & MUSHROOM 

Egg mayo is full of bad fats and often needs more salt than is good for anyone.  This intriguing Egg and Mushroom omelette has little fat, and made into a sandwich with good wholemeal bread (Light Soda Bread), pleased and satisfied the members of 67's lunch club. 

Cost:  £0.70 (bread is extra)
Makes: 2 sandwiches 


Ingred: 
1 large egg
4-5 mushrooms, thinly sliced
juice of 1/4 lemon
1/8 tsp thyme
(opt.) green or black olive tapenade or sprig of thyme

Method:

1. Spray a non-stick pan with olive oil and fry mushrooms over med to high heat.  When half cooked, squeeze over the juice of the lemon. Turn heat down to med and cook until liquid is gone.  Spread mushrooms over base of pan.  
2. Beat the egg well and pour it over the mushrooms, tilting the pan so the egg covers the bottom.  Season with a llittle salt, some pepper and thyme.  When the bottom of the omelette is lightly browned, turn it over.  (It doesn't matter if it breaks up.)  Cool.  
3. Spread one slice of each sandwich thinly with tapenade or yoghurt-mayo.  Top with 1/2 the omelette. Press bread firmly together. 
4. Wrap in greaseproof paper or cling film for picnics.

Also try: Lebanese Omelette, Avocado & Mint Wrap

CHEESE   

Cream Cheese, recommended max 20-30% fat-reduced (OR full-fat if there are no cholesterol issues)

• Kid-friendly: Spread cream cheese on a slice of unbuttered bread. (Spelt bread is perfect.)  Cover with 3-6 halved, unseeded grapes.  Can also be served as an open-faced sandwich. 

• Adults: cover wholewheat bread with cream cheese and scatter with sun-blush tomatoes (not sun-dried which are very salty)

• Showstopper: (Not Skinny!) Spread a thick layer of cream cheese to the corners of multi-seed wholewheat Or Irish soda bread bread.  If you are really pulling out the stops, add a layer of solid honey. Scatter liberally with chopped (pref) fresh or dried dates.  (This filling is very popular with people from the Middle East but is a show-stopper for anyone -- though it is, of course, very high in fat & sugar.)

Hard cheese, 20-30% fat reduced for the cholesterol conscious (the quality of fat-reduced cheeses varies, 67goingon50 recommends Davidstow or for the frugal, Cathedral City.)

• Classic Cheese Sarnie: Thinly slice the cheese.  Spread a thin layer of wholegrain mustard on brown bread.  Cover with cheese slices then 1 to 1.5 tsp Branston pickle (opt).  Add thin slices tomato, then cucumber.  Top with a washed & dried leaf of (or shredded) crunchy lettuce.  Press down firmly with another slice of unbuttered bread.  

• Cheese with a twist: Layer thinly sliced Cheddar with Chive and Onion on lightly buttered white bread.  Cover with slices of Granny Smith apple lightly dipped in lemon juice.  Cover with second slice bread.  

VEGETABLES & FRUIT

Easy-peasy Beetroot Hummous is fabulous spread on bread with nuts & seeds

Cooked vegetables are often layered with spreads like hummous and aubergine dip.  Obviously wholemeal bread is healthiest but if you're feeding a crowd, a selection of loaves and rolls is sensible.

VEGETABLE DIPS IN SANDWICHES/WRAPS 

Standard Hummous with grated carrot, lemon juice, sesame seeds and lettuce

Easy-Peasy Beetroot Hummus - fabulous on hot toast

Easy White Bean Pate on Toast (adapted from Nigella Lawson)
Take enough drained, rinsed tinned white beans to cover toast; squash a bit,  leaving some beans whole; add a touch of good olive oil, a sprinkling of chilli flakes or a bit of tabasco sauce; pepper & a bit of salt and a squeeze of lemon juice.  Pile on toast.

Aubergine Dip on Chickpea Flour Wraps (below),layered with stir-fried tenderstem broccoli and thickly sliced mushrooms seasoned with coarse black pepper and thyme.

Cost: £1.50

Serves: 3-4 (the recipe multiples well)

Ingred: 

1 medium eggplant, peeled

1/2 red pepper

1 small red onion

1 garlic clove, grated

1 tbsp olive oil

1/4 tsp cayenne pepper

1/2 tsp salt 

1/4 tsp cracked black pepper

1 -2 tbsp lemon juice

1 tbsp tahini

1 1/2 tbsp fresh chopped parsley or chives (opt)
small handful pine nuts

Method

1. Preheat oven to 400 F/200c/ga 6-7
2. Cut aubergine, pepper and onion into 1 inch/2.5 cm cubes; add garlic, olive oil, cayenne, s&p.  Mix lightly
3. Spread out on a tray; roast in the middle of the oven for 45 mins, turning once, until lightly browned & soft. Check it isn't getting too brown too quickly.  Cool slightly.
4. Add lemon juice and tahini.  Blend coarsely in a food processor  or with a stick blender.
5. Garnish with herbs and pinenuts if using 

Tips: 

• this mix will keep in the fridge 4 days
• it can be frozen but the texture softens and needs more seasoning

ALSO TRY: 

SENSATIONAL CHERRY SALSA & COTTAGE CHEESE

        1/2 cup cherries, halved, stones removed    

           1/2 cup cherry toms, quartered         
        1/2 cup cucumber, de-seeded &  finely chopped
        2 tbsp red onion or whites of spring onions, finely sliced
        1/2 red chilli, seeds & membrane removed, finely chopped 
   zest & juice of half a lime
       1 tbsp roughly chopped coriander or green of spring onion   
       
        2 tablespoons olive oil

        cottage or ricotta cheese
        
        flatbread, bought or made (15-minute flatbread) OR toast

Method:

1. Combine all salsa ingred in a large bowl; take half and roughly process with a blender (or chop further into tiny pieces)
2. Fold mix from processor into the rest of the salsa; stir in oil
3. Refrigerate 30 mins
4. Spread cottage cheese/ricotta on flatbread or good toast
5. Top with salsa
6. Probably best served with knife & fork 

These recipes have been developed by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.  Any information not attributed to a second party is the copyright of the author.   

HOW TO...DIFFERENTIATE BETWEEN PROCESSED FOODS

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

first published 9/16/updated 1/2

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

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

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

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

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

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

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

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

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

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

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

DIETING CAN REJUVENATE OR RUIN YOUR HEALTH...

Diets are an effective tool for good health but must be approached with common sense....

Courtesy of quotespictures.com/2013/05  © Copyright  and licensed for reuse under this Creative Commons Licence

updated April 2019

first published  Jan 2017

A careful diet can work wonders but it's always good to be aware of the downsides.  In the interests of good health, don't deprive the body of essential nutrients.

The Diets 67 covers in this post include: Vegan, Vegetarian, Smoothies, No-Sugar, Low-Carb, Reducing Protein, No/Low-Fat, 'New" Mediterranean, 20-80, Exercise.


VEGAN FOOD 

The Vegan movement has taken off like a rocket.  No longer restricted to expensive upmarket shops, vegan organic fruit & veg, and manufactured products are found in every major supermarket.  Millions of dollars are being invested by luminaries such as Bill Gates in plant 'burgers'.   

It's the natural extension of the previous trend, vegetarianism, brought about by: 

• heightened awareness of the health benefits of high plant diets
• thrift 
• concerns about animal welfare 

Vegans avoid all animal protein entirely; that means no dairy or eggs. 

Because vegan diets are so restricted, 67goingon50 is not happy to recommend going vegan as a full-time food option.  However, substituting some meat meals with vegan is fine and, indeed, a healthy option.  67 would hesitate to recommend a Vegan diet for children.   

Vegan diets need work

It's not easy to ensure a balanced vegan diet and new vegans should join a Vegan Society for advice and feedback.   

Vegan food tends to be healthier than most because of low levels of saturated fat.  It can shift pounds swiftly.  But some ingredients and combinations take getting used to.  

The exotic and sometimes expensive ingredients which are necessary to balance nutritional needs for Vegans can affect taste and texture -- and not necessarily in a good way.  Some  vegan cheeses are a good example.  Caution is recommended before stocking the cupboard with exotic or expensive ingredients. 

Baked vegan products -- cakes, cookies, pies -- can be tasty but sometimes oddly unsatisfying.  Plenty of internet sites offer vegan alternatives to conventional baking ingredients but whether the result suits your tastebuds is a personal thing.  67 prefers to develop vegan baked goods with conventional ingredients and tests them vigorously on non-vegans for taste.  

67 vegan recipes

Many of 67's vegetarian dishes turned out to be vegan, too, which is a bonus.   
But where vegan dishes are concerned, the blog does favour dishes that use conventional non-animal products.  67 vegan dishes have successfully undergone taste tests with carnivores as well as vegetarians.     

The Recipes pages (on the NavBar) include a vegetarian/vegan sections.   


VEGETARIANISM

67 also hesitates to recommend full-time vegetarianism despite the presence of high-protein eggs and dairy.  For those struggling with cholesterol levels or have problems with dairy, eggs/dairy will not be enough to maintain healthy levels of nutrition.  

• Animal protein provides all the essential amino acids needed by the body; most vegetarian foods contain some but not all essential amino acids.  Vegetarian meals usually need to be balanced between vegetable based foods containing some essential amino acids with others containing different complementary amino acids.  And it's easy to get it wrong.
• Vitamin B12 is vital for good health, preventing serious anaemia.  It is found in its most accessible form in animal products.  B12 comes in vegetarian form but needs to be converted into the B12 needed by the body.  Some people's bodies (including the Blogger's) lack the capacity to make this conversion.

To avoid depriving your body of essential nutrients, combine:  

Cheese & Walnut Bread
provides all essential amino acids

• Legumes and grains eg hummous or other pulses with bread and rice (vegan)
• Dairy products and eggs with anything (vegetarian)
• Nuts & seeds with anything (vegan)
• tofu with anything (vegan

SMOOTHIES

Replacing some meals with a smoothie can lead to good weight loss but a diet of only smoothies is not recommended.  

Smoothies won't provide everything you body needs to stay healthy, physically mentally or emotional.   You will have deficiencies in certain nutrients if you exist solely on smoothies and your health will eventually be harmed.

Smoothie as an occasional meal replacement or for a short period of time is fine but there is an art to healthy smoothies.

Too much fruit just adds more sugar to the body which has the opposite effect to the one intended.

The ideal healthy smoothie has all of these four elements:

• liquid: water, milk, veggie milks, fruit juice or coconut milk (but not for the cholesterol challenged)
• fruit: berries, whole apples & pears, bananas, melons
• vegetables: spinach, carrot, beetroot, tomatoes, avocados, kale
• protein: yoghurt, nut butters, tofu

Optional but tasty ingredients include:

• texture: nuts, oatmeal, granola 
• flavour: cocoa, cinnamon, nutmeg, vanilla

NO-SUGAR DIETS

Recommended on doctor's advice only.

By all means reduce intake of unrefined and refined sugars but substitute natural sugars found in fresh fruit.  Learn to bake with less guilt and always, always, serve small portions.

Giving up sugar entirely can cause physical and emotional strain.


LOW CARB DIETS

Carbs are not the enemy but we probably eat too many, especially if we are reducing animal protein.  

Carbs turn into blood sugar which provides energy for day-to-day activities.  Too much blood sugar turns to fat.  Reducing carbs leads to less sugar in the blood and causes fat reserves to burn off.

But carbs are an essential food group; that's why giving them up is so difficult.  Carb deprivation can lead to headaches, weakness, nausea, dizziness and irritability.

To maintain good health, do not remove them from your diet but reduce carbs to 50-150gms per day.   

Be clever with carbs.   If you really can't go without mash, for example, combine potatoes with sweet potatoes, carrots or other root veg. Or combine the carb with a protein. (see GI Index below)

The Glycemic Index (GI) 

• ranks carbs according to how they affect blood glucose levels
• the higher the rating, the greater the negative effect on blood glucose
• an average GI is about 55
• BUT combining a high GI food like potatoes with a protein, say tuna, brings down the GI of the potato; the carb is absorbed or slowly than on its own

Carbs have another silver lining.  Cooking and then cooling carbs like  potatoes, rice and pasta creates 'resistant starch'.  Resistant starches are similar to fermentable fibre; they slow down the absorption of blood sugar.  There's an extra bonus: resistant starches feed friendly gut bacteria.  Weight loss and heart healthboth benefit.  

Cooking carbs in advance:

• rice -- spread rice out on a flat surface to cool before refrigerating.  Cooked rice freezes well; it's wise to store in individual portions
• pasta -- stir a tablespoon of olive oil through cooling pasta to prevent sticking.  Refrigerate no more than two days; one is ideal. 

REDUCING PROTEIN 

The body needs protein but we don't need as much as we think we do.

That said, too little protein -- animal or vegetable -- leads to tiredness and lethargy.  At worst, the body starts consuming its own muscle.

Protein is not a food group to give up but smaller portions go a long way to achieving a good balance.

(See How to...calculate daily protein needs)

LOW-FAT

Fat is essential for the proper functioning of brain cells; giving up fat is not recommended.

Focus on good fats:  olive oil, avocado, oily fish, (unsalted) nuts and seeds and dairy products, preferably fermented, such as yoghurt and ricotta. 

Butter is borderline -- it's a natural product and considered more healthy than liquid oils converted to solid form, such as margarine.   Recent research into butter is still inconclusive.


THE 'NEW' MEDITERRANEAN DIET

The Mediterranean Diet is said to help reduce dementia.  Here's 67's recommended take on the 'new, revolutionary' Mediterranean Diet (which is not that different from Healthy Eating.)

1. Plant-based foods play a primary role: veg, fruit, whole grains, legumes, pulses, nuts, vegetable oils
2. Carbs (conventional plus vegetable and pulses, beans & whole grains) limited to 50-120gm per day; a day or two per week without any carbs at all won't do any damage
3. 5 portions of fresh veg daily
4. 2-3 portions fresh fruit, most with lower-sugar content, daily(see Healthy Eating above for sugar content of fruits) 
5. Replace butter where possible with olive or veg oils
6. Replace salt with herbs and spices
7. When using soy sauce use 25% reduced-salt brands like Amoy or Pearl River Bridge 
8. Fish twice a week, especially for oldies
9. Poultry once a week 
10. Best quality affordable red meat once a week, fortnight or month, depending on mental & physical requirements
11. All other meals vegetarian or vegan
12. Small quantities of dairy products, preferably fermented to help digestion  (eg fat-free or low-fat but sugar-free yoghurt or ricotta)
13. Handful of salted nuts 2-3 times a week 
14. Read labels to check that low-fat foods do not have added sugar
15. Some people complain that the Mediterranean Diet if very expensive; to reduce cost increase the number of plant based meals

67goingon50 adds:

Baked goods once or twice a month but adapted to low sugar diets (How to Bake with Less Guilt ) and fewer, or no, carbs that day or for a couple of days to compensate.

THE 80-20 DIET

Many people who successfully maintain a healthy weight or lose weight without sacrificing nutrition practice a form of the 80-20 diet.  This consists of 5 days of disciplined, healthy eating (low-carb, sugar & fat with plenty of vegetables and some protein) and 2 days of eating whatever you like. 

67 prefers a 5 +1+1 regime with one day of semi-fasting a week and a day of indulgence but the blogger does not keep normal working hours.  

The advantage of these regimes is that there is no feeling of deprivation while still building in a sense of discipline. The blog believes that's why they work so well.

Because after all, food is a pleasure as well as a necessity.  And a life including  culinary pleasure is a life of colour and good cheer.

REMEMBER:

NO DIET IS EFFECTIVE WITHOUT EXERCISE!

Move, move, move!

Cost-free effective exercise:

• walking to and from the tube station
• at your desk or on the couch, get up every hour & move at least 5 mins
• don't work? Walk in or near a park at least half an hour every day or equivalent weekly
• get a pedometer

Sources:

Healthy Eating: Principles 

All Foods in Moderation

How to...Balance Vegetarian Meals 

Exercising Safely and Wisely

How to...approach the 'new, revolutionary' Mediterranean diet 

How to...calculate Daily Protein needs

How to...Have Your Cake, Eat It and still Stay Healthy