DOUBLE DUTY CHERRY SALSA: budget friendly, fat/dairy/egg free, vegetarian option

Turn glorious cherries into a super tasty salsa for cooked meat...

Ready for a close-up: Cherry Salsa with an Asian Twist 
'Sounds improbable but the cherry & onion blend so well; good with meat'

Try this twist -- a cherry salsa with Asian seasoning.  It's colourful, tasty and rather sassy.  It is perfect for brightening up cooked chicken or duck, or poached chicken.  

 A vegetarian version is on offer, too - with or without the Asian spices - teamed with cottage or ricotta cheese spread on flatbread or toast.

Like all salsas, it's pretty easily thrown together.  It will keep well refrigerated for 4 days; if transporting to a picnic or barbecue, pop it in a large cooled jar with a tight fitting lid.    

Cost:  £2.50 (7/2022)
Makes: 1.5 cups, multiplies easily

Ingred:
   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

Asian additions:   
   1 tsp reduced salt soy sauce
   1 tsp dry sherry
   1 generous tsp finely grated peeled fresh ginger
   1/4 tsp 5-spice powder

Vegetarian version:
   the Asian spices are optional
   2 tablespoons light veg oil (olive or groundnut) 
   cottage or ricotta cheese (dairy or vegan)
   flatbread, bought or made (15-minute flatbread)

Method:

1. Combine all salsa ingred except Asian spices in a large bowl; take half and roughly process with a blender (or chop further into tiny pieces)
2. Fold processed mix into the salsa ingred
3. Add Asian seasoning if using
4. Refrigerate 30 mins

For vegetarian version:

1. As above, without Asian ingred, but with couple of tablespoons light oil  
2. Spread cottage cheese/ricotta on flatbread or good toast
3. Top with salsa
4. Probably best served with knife & fork 

Comments:
'The mixture sounds improbable until you try it; the cherry and onion blend so well.  It's perfect with cold meat and good bread but would also be good as a topping for melon.'  Political Agent 

Tip:

 Also works as a dip for tortilla or pitta chips

 * inspired by Food & Wine & Bon Appetite 

                                                           For similar recipes go to Sauces/Dips... 

Please leave a Comment in the box below

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

SPICY CORN & BEETROOT SALSA, vegan, frugal

Strikingly creamy, spicy and wonderful....

Spicy Corn & Beetroot Salsa, with Roast thighs in Orange Sesame Sauce

Unlike most salsas, this one is creamy but no less wonderful for it.  

The lingering layer of heat adds a striking tone to the unexpected companions of corn niblets & beetroot but, trust me, it is sensationally delicious.  

There is great taste and texture contrast and looks great on the plate.  

  
As well as being high-fibre,  the main ingredients are rich in antioxidants.

Beetroot is a 67 favourite: it's low-calorie, and sports vitamins and minerals that can help lower blood pressure.  

Corn - one of your 5-a-day recommended vegetables - is full of fibre and great for the digestion and the skin.  It shouldn't be eaten in unlimited quantities - they're high in starch - but nothing beats fresh juicy niblets.  

Cost:  £2.00'ish
Feeds: 2 but multiplies easily

Ingred: 
   6 tbsp cooked corn niblets - from fresh cobs (packet, tin or freezer also works well) 
   6 tbsp cooked beetroot, peeled, diced and drained on paper towels
   2-3 tbsp med dice peeled celery   
   2-3 tbsp med dice radish
  
   1/3 cup Yoghurt-mayo 
   1/2 small fresh chilli, finely diced  (membranes & seeds removed) OR chilli flakes OR hot sauce like Tabasco* to taste

Method:

MUSHROOM, TOMATO & GRAPEFRUIT SALSA, Vegan, low-fat, no sugar

A Saucy Salsa for All Seasons...

Tomato, Mushroom and Grapefruit Salsa
'Wasn't sure about this but really liked it.' Taster

A salsas is a terrific no-sugar, low-fat accompaniment to meat and fish.  They're a bit like a relish, but chunkier and drier, usually involving salad veg, fruit and an acidic dressing. Often served as a side, salsas can also be stirred into creamy salad dressings to add a punch of flavour.  

This one, inspired by Mushrooms Canada, was developed for a recipe involving eggs and bacon (English Breakfast Salad).  It has an unusual combination of ingredients but is incredibly tasty.  It chimed perfectly with 67's Felafel Platter but proved versatile in other dishes, too.

Cost: £3.50ish (6/24)
Feeds: Several

Ingred:
   170g/6oz ripe tomato, in med dice 
   113gm/4oz mushrooms, in med dice
   a whole grapefruit, peeled, membranes removed and segmented  in med dice (with juices if poss) 
  1/3 cup/75 ml red onion, in fine dice/OR if there are children eating, a quarter cup finely chopped chives
  1 med clove garlic, finely minced or grated
  1-1.5 tsp jalapeno pepper, minced OR 1/4 tsp chilli flakes (opt)
  1 tbsp olive oil
  2 tbsp lime juice
  1 tbsp each minced fresh basil & parsley (or 1 tsp dried)
  1/8-1/4 tsp salt

Method:

CHILLIN' WITH A VERSATILE ROULADE

Kick back and relax with this gorgeous triple-duty roulade...

Spinach Roulade with Cream Cheese & Taramasalata
(options for sun-blush tomatoes and ham)

A spinach roulade which has been chilling in the fridge for several hours is perfect during a hot spell.

This one often appears on special occasions, eliciting many ooh's and ah's.  In the summer, it looks and tastes absolutely appropriate -- a chilled pillowy outer  topped with creamy and savoury layers.  Nothing satisfies like cool cream cheese enhanced with highly seasoned additions.  

And trust me:  guys - including die-hard carnivores - love this roulade as much as ladies.  

Fresh spinach is recommended; while frozen spinach is faster, flavour is compromised.  (If pockets are deep enough, organic spinach elevates the roulade into the stratosphere for taste.)  

The taramasalata lifts the roulade out of the ordinary, its saltiness setting off the cream cheese.  If taramasalata is not your thing, replace with a garlicky beetroot hummus and be sure to add 1/3 tsp cayenne for a kick.  OR
  

Spinach Roulade with
sun blush tomato bombs

1. try a single layer of cream cheese pureed with 2 ounces smoked salmon and a few tablespoons of sun-blush toms, then stirring in another 2 ounces shredded smoked salmon 

2. or scatter the cream cheese with antipasti (sun blush toms, chopped artichoke hearts and/or olives)

3. this works best with fish or vegetables but if you must please carnivores, replace the tara with a layer of finely minced cooked ham mixed with a little mild mustard and mayo.


Planning is required; part of the preparation takes place the day before and the roulade should be made several hours before serving.

Cost: min £5.50 , depending on spinach & additions 
Serves: 6-10, depending on width of slices

Ingred:

   400gm/14oz fresh spinach, stems & grotty leaves removed (1 generous (250ml) cup after being cooked and squeezed)  or 538gm/10oz/1.5 cup frozen spinach, drained

     10gm butter melted
       1/2 tsp powdered nutmeg, fresh grated if poss
       1/4-1/3 tsp salt and 1/3 tsp pepper, to taste 
       4 tbsp finely chopped chives 
       1/2 tsp cayenne (opt)

    4 room temperature large eggs, separated    

   100gm/3.5oz 40% fat-reduced cream cheese 
   zest of a half a lemon
  
   100gm/3.5oz taramasalata

   couple of tablespoons parmesan (opt)
   
Method:

LIGHTLY SPICED AVOCADO SOUP SHOTS, low-fat/carb, triple-duty

Shot glasses of Latina spiced Avocado Soup makes a fabulously elegant entree for summer...

Ambrosial Avocado Soup, a delicate soup with a tiny kick
'Wonderful!'  Taster  

Chilled Mildly Spicy Avocado Soup served in shot glasses makes an sophisticated starter for elegant gatherings. 

Cool and velvety, it'll soothe and satisfy.  And for the slim or wanna-be-slimmers - it's low-fat and low carb.

It will be budget friendly too, if current offers (7/19) of 2 small Haas avocados for 65p* are snapped up.

The creamy pale green soup is not difficult to make but care must be taken to keep the colours pure.  

The onions need to soften not brown and the spices applied with care. Avocado Soup in South America is thrumming with heat; this version is more delicate but no less wonderful for it.  One more warning - once  the yoghurt/cream is added, reheat gently and do not allow the soup to boil.

Garnish the shot glasses with small memorable crunchy croutons, a poached prawn, small morsel of white fish, or a few shreds of cooked chicken breast.

Make this the night before it's needed and refrigerate in the coldest part of the fridge.

Cost: £2-4
Feeds: 6-8 

Ingred:
   1 small-med dried chipotle pepper, with seeds removed, soaked in water & drained OR 1/4-1/2 tsp (to taste) chipotle seasoning
   1 large onion, finely chopped
    olive oil
   1 oz butter (opt)
   5 small avocados, peeled & chopped (5 regular sized mugs)
   1 clove garlic, grated or minced
   2 tsp chopped chives
   1/2 tsp dried tarragon
   1 litre good stock
   zest of half a lemon & 2 tsp lemon juice 
   1/2 tsp dried nutmeg
   240 ml 0%-fat plain Greek or strained yoghurt OR low-fat sour cream OR Vegan yoghurt

Method:

CHILLED SUMMER FRUITS WITH BLACK SUGAR GLAZE: healthy, frugal opt

Delightful jewel-like dessert crowned with a flowing black-glaze on cool yoghurt...

                                                                                                                                                           first posted 6/8/16  

Black (Molasses) Sugar Fruit Cup, a layered healthful dessert
'This cool dessert is the best treat on a balmy evening' 

Chunks of chilled soft fruit make fabulous, utterly welcome summer desserts.  This one is served in squat drinking glasses* to display their fine contents, topped off with a pillow of yoghurt and sprinkled with molasses sugar. 

It's dessert that is so good for you.  Berries and stoned fruit are the least sweet of fruits and the most nutritionally valuable. 

Black Molasses sugar is the closest of sugars to the natural state of sugar beets and is full of valuable vitamins and minerals.  Left on yoghurt overnight, it melts, leaving a deeply sweet glaze that's ever-so-slightly bitter - but in a good way.  (If black sugar isn't available, use the darkest brown sugar you have. 

For the photo, 67 used a variety of soft fruits: nectarines, cherries, kiwi fruit, strawberries and blueberries 'cause that's what was in the fridge after a fruit binge.  But a single berry or soft fruit, or even a single or variety of less pricy fruits like apples, oranges, bananas, pears will be perfectly fine.  (If using the less pricy fruits, stir in a generous pinch of cinnamon or ginger before topping with yoghurt.)

This is best made on the night before needed.  

Cost: as little or as much as you like
Feeds: 1 or more  

Ingred:

   whole berries OR
   peeled, cut up fruit OR
   both
   
   2-3 generous tbsp strained 0%-fat plain dairy or plant yoghurt 
   a drop or two of vanilla extract (opt)
   1-1.5 generous teaspoons molasses sugar per serving

Method:

EXOTIC SOFT FRUIT SALAD, healthier indulgence, low-sugar

 When life's too hot, gimme chilled fruit salad with a bit of sass!

Exotic soft fruit salad: 'Who knew fruit salad could be so exciting?' 

 photo 6/8/16 

Three things set this stunning fruit salad well apart from the run-of-the-mill.  

One, all the fruit is soft - either berries or stoned fruit - and there are none of the usual apples, pears or oranges.  Two, apple juice replaces the usual high- calorie sugar syrup that sweetens many fruit salads.  Three, the addition of finely diced sweet stem ginger and a tiny amount of ginger syrup adds an exotic layer of flavour. 

To take it up an extra level, add a soupcon or two of brandy or another fruit liquor for a boozy kick.  (Abstainers can go for white or red grape juice.)

Extremely easy to put together, the fruit salad should be made on the day of serving but refrigerated several hours to allow the flavours to blend.

The salad suits every budget: be as frugal or extravagant as you please but probably three fresh fruits is the minimum. 

Cost: depends on what's put in it, say £5-6 for a good selection of fruit (leftover fruit can go into Black Sugar Fruit Cups or smoothies)
Serves: 6-8

Ingred:  any or all of
   1/2 cup strawberries, quartered
   1/2 cup blueberries
   1/3 cup raspberries, halved
   1/2 cup pitted cherries, halved
   1/3 cup grapes, halved if large
   1-2 kiwi fruit, skinned and sliced
   1/2 cup pineapple segments, fresh or frozen (pref), or drained tinned in juice, not syrup
   1 peach or nectarine, peeled and stoned, coarsely chopped
   a handful of fresh lychee fruits, halved, or 1/2 cup tinned, drained lychees (opt)

Then: 200 ml apple juice, organic if poss 
   1-2 globes stem ginger in small dice (from jars of ginger in syrup, most supermarkets)
   2-3 tbsps ginger syrup from the jar
   1 tsp vanilla extract or the seeds from a vanilla pod

   2-3 tbsp brandy or fruit liqueur or grape juice (opt)

Method:

CITRUS MARINADE, frugal, sugar & preservative free, low-salt

The depth of flavour and degree of tenderness is surprisingly easily achieved...

Common-all-garden pork shoulder steaks transformed into a scintillating treat
with Lime & Ginger marinade  'Wow! So tender & flavourful!' Taster

With 67's simple marinade, even economy supermarket meat turns into a gourmet dish that lights up the taste buds.  The marinade is ultra-healthy -- sugar & preservative free, low-salt - and frugal, containing only four ingredients.

It was used on one of the first dishes 67 served to Lunch Club members back in  2015; it went down a storm.  That first marinade was lemon & garlic; a later lime and ginger blend was also enthusiastically received.  

'White' meat - poultry or pork, maybe not beef or lamb - is probably the best meat for this, and, cooked and cooled, turns into a tree for a lunch al desko or picnic.       

Chicken thighs on the bone, 'flat packed' chicken (the backbone removed & the bird flattened) and thick turkey strips/chunks from drum or thigh meat took on the flavours beautifully. 

Lemon Garlic Marinaded Chicken Thighs  with Corn & Plum Slaw 
'Refreshing and bright.'  'Can't believe how tasty & inexpensive this is.'
  

Pork shoulder slices, which can be an oddly tasteless cut (though cheap at £3 for 4x150gm steaks*!), turned into a top-class lime-y ginger-y delight.  They were even better lightly sprinkled with 67's Savoury Rub instead of pepper and salt.

The meat needs to sit several hours, preferably overnight.  If using boned meat, it's worth the effort to marinade the bone, as well as the meaty, side.  

The original recipe was from Ina Garten but adapted to reduce fat and salt.  Other variations are 67's.                        

Serves 6-8 with sides
Cost: £4.00 

Ingred:

3 tbsp olive oil
1 tbsp fresh or 1 tsp dried rosemary, oregano or parsley (opt)

cracked black pepper and a little salt

2 tsp grated lemon zest
1/3 cup fresh lemon juice (3 lemons approx)
1 tbsp minced or grated garlic (3 cloves)

OR 

replace lemons with limes, and garlic with fresh grated ginger

750gm-1kilo/1.5-2 pounds meat, skin & fat-free

Method:

PERUVIAN SPICY BEER MARINADE

Beer, spices and orange give cheaper cuts of beef a Latin American punch...

Wallet-friendly steak, Peruvian-style: spicy, fruity and with beer!
'The meat is so tender; the flavouring intriguingly subtle.'  Tester            (14/6/16) 
                                                                                                                                               

If you want a marinade that leaves cheaper cuts of steak tenderised, layered with flavours evoking heat, dust and lowing cattle, this is the one! 

It's Peruvian in style and designed for skirt, flat-iron, flank or Denver steaks.*  While the flavour of those cuts is excellent, they are better seared and served pink in the middle, the way (apparently real) men like their beef.  Overcooking will leave the meat chewy and tough.  

67 tested Denver steak, from a supermarket packet. The blogger is not a fan of beef that's still pink but (intrepidly!) tested the result. The steak was surprisingly tender and not at all raw in texture.  The kebabs, cooked slightly longer, were chewy - ok but marginally not.    

If texture is a worry, you could buy the least expensive standard steak, rump. Or take supermarket specials on beef roasts, which can sometimes be a little tough, slice thickly and marinade like steaks.  

The flavour of the marinade is gorgeous but for those who prefer more heat,  finely dice de-seeded red chillis and serve separately.  

The recipe was adapted from the internet but the site reference has been lost.  Who knew there were so many web addresses for Peruvian cuisine?

Costs: £7-10
Feeds: 3-4

Ingred:
   1 lb/1/2 kilo flank, skirt, flat-iron or Denver steak OR (more expensive) rump  left in a single piece
   2 large oranges, zest and juice  
   1/2 cup finely chipped cilantro/coriander or chives (67 used chives)
   1/2 large yellow onion, thinly sliced 
   2 tsp salt-reduced soy sauce (Amoy or Pearl River Bridge)
   1/2 tsp cumin
   1/2 tsp smoked paprika
   1 garlic clove, finely grated
   1/2 tsp oregano
   1/4-1/2 tbsp dried chipotle or a small dried chipotle soaked in water, drained and finely chopped
   1/2 mug Mexican beer (see below) or no-alcohol beer   (67 used a similar Czech Pilsner which was sold in singles, not 4-packs,  500 ml, £1.70) 

  Garnish: red chillis, de-seeded and finely diced 
  
Method:

SAVOURY SPICE MIX A LA 67GOINGON50: Canadian-style: budget friendly, low salt

 Adds a fabulous flavour burst for many foods...

Savoury Spice Blend: intensifies and complements meat, fish & vegetables 
'Tremendous!' '...very impressed.' Tasters          

photo june 19

Let's face it, cooking on a budget can be aggravating.  Trying to make everyday food interesting without spending a fortune on the latest 'must-have' food or exotic spice is not easy.

Here's a great solution -- a  gorgeous 67 spice blend, adapted from a Canadian steak spice*.  It brings a zing to all foods, is healthier than most rubs because the salt level is controlled, and it costs a fraction of shop-bought.

Rub it into meat or fish, sprinkle it over roast vegetables, wedges and fries, mix it into dips or dressings.  It brings out the best of natural flavours.

The Blend can be jazzed up with the addition of Indian, Asian or Middle Eastern spices.   

The rub takes only minutes to prepare but half of the ingredients need to be ground or blitzed separately before mixing everything together.

Cost will obviously depend on what's in your spice cupboard.  If you're starting from a low base, go halve-sies with a friend or form a small food group.

Granules and spices won't be wasted; the Rub will be made again and again, and not just for your own kitchen.  It makes a terrific gift in little inexpensive flip-top jars** or more pricy last-forever mason jars.***.

The Spice Rub is said to last several months but if 67's experience is anything to go by, it'll run out much faster than that. 

Cost: min £1
Makes: 2 cups

Ingreds: NB all ingredients are dried

   
   3 tbsp granulated onion 

Roast Wings with 67 Spice Rub  

   3 tbsp black peppercorns 

   3 tbsp onion granules

   3 tbsp granulated or flaked garlic

   3 tbsp mustard seeds

   
   2 tbsp chilli flakes   
   
   1 tbsp coriander flakes    
   1 tbsp caraway seeds

  
   1  tbsp smoked paprika
   1  tbsp 5 spice powder 

(cloves, cinnamon, star anise & ginger)  
     
   1 tbsp dried sumac

   2-3 tbsp coarse/flaked kosher salt   
   1.5 tsp dried dill (or 2 tsp dried basil OR dried parsley or dried fennel)

Method:

HOISIN ORANGE GLAZE FOR LAZY COOKS, wallet-friendly

A Super quick glaze that's high in flavour, lower in fat and utterly more-ish...

The easiest, most satisfying savoury glaze ever 

This glaze is for days when life has become frantic, everyone is starving, you're exhausted after work...and you can't face even making a rub or marinade.

The Hoisin Orange Glaze is a delightful 'flavour-to-savour' that - in Jaimie's words - 'pimps up' all kinds of meat and fish.

You'll need quick-cooking cuts: fish fillets, chicken wings/ thighs/drums
/breasts, pork ribs/strips, beef short ribs or kebabs, lamb ribs or neck.

Then, a bottle of Hoisin Sauce (available in Chinatown and in every major supermarket), some fresh oranges and a few sesame seeds.

The hard work begins thus:

1. Preheat oven to 180c/350f/gas5
2. Brush the protein with the hoisin
3. Scatter over a bit of orange zest
4. Arrange protein on a rack in a baking tray 
5. For fish fillets, cook in the middle of the oven 10-15 minutes; the fish should flakes nicely if the the point of a knife is inserted into the thickest part of the fish; (a bit of pink is fine; the fish will carry on cooking out of the oven.) Cover with foil and rest 10 mins; squeeze over wedges of fresh orange)  
6. For meat bake in the top of the oven 20 mins
7. Paint with more hoisin, return to oven but in the centre this time
8. Bake a further 15-20 mins, brushing twice more with sauce; on final brush, sprinkle generously with sesame seeds
9. Arrange on serving platter with orange wedges; squeeze the juice from the oranges wedges over the meat

Kids love this glaze; food ends up crispy, smokey, sweet and just delightful.  
It's another wallet-friendly recipe that's a doddle to put together.  

Comment: 
'Seldom has something so deliciously flavoured been so quick and easy to make.' Retired writer

Tip:

• save time and energy -- make double the recipe and put one lot aside for the freezer or eating within 3 days. 
• bake new potatoes that have been lightly oiled and seasoned with salt & pepper at the same time
• if you liked this you will also like 67's Savoury Rub 

                                                                                                                                             *67 uses Lee Kum Yee

 More wings on NavBar/Recipes 1: Chicken...

Please  leave a comment

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

HEALTHIER SPICY CHINESE RIB RUB: Frugal, easy, make-ahead

Healthier rub for that Chinese ribs effect - without a gloopy sugar laden sauce!

original post 2015; updated 2024

Healthier Chinese Spicy Belly Pork Strips/Ribs ' 

(option for beef ribs & other cuts, plus chicken)

'These were lovely and juicy; I usually avoid ribs because they're so messy!' Taster

                                                                                      

Here's a spiced marinade that will give any cut of pork, beef or chicken the quintessential flavour of  Chinese Spare Rib. 

The great thing about the rub is that it's low-almost-no-sugar.  And because the meat is barbecued, roasted, or grilled on a rack, excess fat is released and drained away.   

There's no gloopy sauce here and is so much better for you than take-aways.  The effect though, is the same -- the meat is tender, exotically flavoured; it chars slightly, leaving lovely crunchy burnished bits.

Use the marinade on any cut of pork, beef or poultry. It's perfect during a heat wave: prep the meat the night before and it'll be ready by dinnertime.  

Some less expensive cuts may need to be poached beforehand to produce meat that is toothsome but falls off the bone.  Pre-cooking also reduces fat. 

The adapted recipe has been in 67's cookbook for ages but may have been adapted from  the (London) Times.

Prep starts the night before.

Feeds: 6-8 (as part if a 3-4 course meal) 
Cost: depends on the meat; £5-10'ish?? 

Ingred:
1 kilo/2 pounds meat (pork ribs, chops, tenderloin, belly, shoulder or pork butt; beef ribs, flank or other from-the-belly steak; strips of rump steak; chicken breasts, legs, wings) 

4 tbsp dry sherry or white wine or grape juice
4 tbsp reduced-salt (not low-salt) soy sauce (if there are salt or blood-pressure issues, replace half the soy sauce with good stock)
1 tbsp sugar (opt)
4 cloves garlic, grated or minced
1/2 tsp each dried cinnamon, nutmeg and cloves
1/2 tsp salt
2 rounded tbsp Dijon or other mild mustard

Method: 

1. Pre-tenderising: Bring a large pan of water to a boil with a couple of onions and carrots (opt)  Immerse meat in the water.  Allow to come to a boil again, reduce heat to med-low.  The water should bubble gently.  Simmer min 30 mins or until meat is tender.  Remove from water.  Cool.
2. Mix sherry, soy sauce, sugar, garlic, mustard and spices in a glass dish or a freezer bag large enough for the meat. Marinade preferably overnight or min 2 hours, turning the meat or mushing it around in the bag at least once.
3. If using the oven, preheat to 160C, 325F, gas 3. 
4. Pour marinade juices into a bowl. 
5. Place meat on a rack in a roasting pan. Bake 45mins-1hr, basting frequently with marinade juices, turn halfway through cooking time (Ovens vary: inner temperature should be 70C/150F) 
6. Or BBQ/grill, according to manufacturer's cooking times
7. Serve with hot mustard

Comment: 
'The ribs are lovely - I've never eaten ribs before as they always look so messy. Very juicy; soaked into my bread -- grand!' Political Agent

Tips:   

• 67's recommended reduced-salt soy sauce include Amoy 25% reduced salt. 25-35% salt reduced is about right - anything above that percentage suffers from lack of 'body' and taste
• Save time and effort by halving and baking potatoes at the same time or preparing 5-minute Asian noodles.  A quick layered spinach salad makes a well-rounded meal.
• If you love Chinese food but worry about salt and sugar, try Guilt-free Oriental Chicken with Chilli & Pineapple 

Please leave a comment in the box below

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

'THANK GOD FOR CARBS' POTATO-FRANKFURTER SALAD (includes Simple Frugal Version)

There is nothing like potato salad during the summer and this one is a delight for kid/ults...

'Hurray for Carbs' Vegetarian Potato Frankfurter Salad
'Loved this as my daily carb intake but ate more than I should have.' Taster

photo 26 July 2018

Potatoes are NOT unhealthy, if eaten in the right quantities and not soaked in butter.   

They're an excellent source vitamin C, iron and fibre (if skins are left on).  They provide energy, without which the body could not function.  As long as portions are monitored, potatoes provide a sustaining frugal food source.

Potato salads have an even better healthy profile.  Cold cooked potatoes form a special starch that makes you feel fuller for longer and encourages the growth of good gut bacteria.

The only problem with potato salad is that it can get boring, very quickly.  While you can never be sure what form a potato salad will take, few are both imaginative and delicious.    

67's Potato Frankfurter Salad doesn't stint on flavour, texture or colour.  It combines the fluffiness of 'taters with crunchy green beans and creamy softly-boiled eggs, all accented with the bite of red onion and the toothsome springiness of frankfurters.  

It's easy-peasy, can be tailored to any budget, and is attractive and filling.  Kidults will love it.  67 recommends making rather a lot of it; it'll keep well in the fridge overnight.

Keep it healthy by serving the potatoes unpeeled, if you can, dressed in a no-added-sugar, low-salt dressing like vinaigrette or yoghurt-mayo with lemon zest. 

67 used vegetarian frankfurters* but carnivores should aim for something  lower-fat like chicken.    

Cost:£3.50'ish
Feeds: a crowd but divides easily

Ingred: 
   1 kilo/2.2pounds thin-skinned potatoes, scrubbed but pref not peeled 
   2-3 generous handfuls green beans, topped & tailed
   6-8 full-size frankfurters
   3-6 hard boiled eggs, peeled 
   small to med red onion

   French vinaigrette 
       6-8 tbsp good olive oil
       2 tbsp white wine vinegar 
       good pinch salt and 1/4 tsp pepper, pref. coarsely ground
       2 rounded tsp wholegrain mustard
       1/2 tsp sugar, honey or maple syrup (opt)

Pour all ingredients into a jar with a tight fitting lid; shake until thick & blended.  If preparing in advance, refrigerate until needed (up to a day) but shake well again before using 

Method:

1. If vegetables are not organic, soak 20mins in a 9-1 solution of water and vinegar; drain & rinse; or peel
2. Chop potatoes in generous bitesize pieces; cook in boiling salted water 5-10 mins or until the point of a knife meets a bit of resistance in the centre. Drain, cool
3. Peel and finely dice red onion
4. Make Vinaigrette; set aside
5. Cook green beans 3mins in boiling salted water or until tender but still with bite; drain, add to a bowl of ice water; drain again, set aside
6. Slice eggs 
7. Drop frankfurters into boiling water 2-3 mins; cool, cut into 1/3inch/1 cm discs
8. In a large bowl gently mix potatoes, green beans, eggs, onion and frankfurters.  
9. Moisten but don't overwhelm with vinaigrette

Comments:
'My diet always includes a small portion of carbs but this combo was so sparky and unusual that I ate more than I should have. Without regrets!'  Retired writer

Tip:

For a simple more frugal version of this salad, simple slice cooked sliced frankfurters into cold potatoes and add a yoghurt-mayo dressing

*Tivali

                                                                   More salads on NavBar/Recipes 2... 

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