COFFEE WALNUT CAKE, Vegan, Vegetarian, budget friendly

A frugal egg & butter-free Coffee Walnut Cake that makes even carnivores happy...

Crowd-pleasing egg & butter-free Coffee-Walnut Cake; budget friendly. too
'Very, very good!' 'Gosh, it was tasty; the coffee tempered the sweetness' 

photo 26/4/18

This surprisingly good Vegetarian cake is so tasty and beautifully textured, it can pass for the conventional thing.

Darkly flavoured, heavy-crumbed and not overly moist, it's egg and butter free (except, if desired, in the icing).  The Coffee & Walnut flavours have lovely 'bite'.  The sponge is dense rather than airy, more gingerbread in texture than sponge but splendidly so.  

Originally based on a vegan recipe, 67 made several changes: replacing plant free milks with organic dairy milk and replacing coconut oil with butter.  But that was in the days (2018) when plant milks contained sweeteners, oils and fillers.  

Since then, plant milks without nasty additives - and enriched with calcium, omega 3 and vitamins - have arrived in supermarkets.  (67 tends to use almond* which seems closest in flavour to dairy milk.)  

The cake needs to be made the day before it's needed to give the flavours time to settle.  A thin layer of icing and a few (optional) nuts are all that's needed to dress it up. 

Cost: £2.50 (without icing) + £1 for icing
Makes: 1 8x11.5inch/20x30xcm rectangle (or 9in/23cm round or18 cupcakes)

Ingredients:
   220gm/7.75oz plain flour 
   175gm/6.1oz sugar + 20gm/3/4oz ground almonds
         OR 200gm/7oz sugar 
   1 tsp baking soda
   1/2 tsp salt

   240ml less 1 tablespoon dairy or plant milk 
   1 tbsp instant coffee in 1 tbsp boiling water
   2 tsp vanilla
   80ml light veg oil
   15ml (1 tbsp) white wine vinegar

   Icing
     50gm butter or plant substitute, at room temperature
     50gm icing sugar
     25 finely chopped nuts

Method:

1. The day before cake is needed, preheat oven to 180c/350f
2. Line an 8x11.5inch/20x30cm rectangular pan with greaseproof paper
3. Whisk all dry ingred in a large bowl until thoroughly combined
4. Blend liquid ingred in a jug, pour into flour
5. Using electric beaters or a table top mixer, beat 2-3 mins until everything is well blended but don't overheat
6. Pour into pan, level the surface
7. Bake 30 mins or until toothpick inserted in middle comes out clean
8. Cool completely in the tin on a cooling rack; slide upside down onto a plate; remove greaseproof paper. Invert back onto serving platter.  
9. Place in air-tight container at least 24 hours.
10. Day of serving: Icing: whip butter/plant substitute until creamy; add icing sugar gradually; spread thinly over cake; scatter nuts over

Comments:
'Gosh this was good, and the coffee tempered the sweetness.' Retired writer
'I wasn't impressed the day it was made but it was very, very good on the day after.' Political Agent

Tips:

• for a circular cake use a 9inch/23cm springform pan, line the base with greaseproof paper and generously brush the sides with vegetable oil
• for cupcakes, reduce cooking time to 20 mins; a toothpick stuck in the centre will come out clean when it's done
• some may prefer to make 1.5 times the icing recipe
• the flavours might be a bit strong for kids; they'll love chocolate shortbread  - a doodle to prepare - instead

Notes:

67 adapted this recipe from a vegan blogsite after experimenting with vegan ingredients and techniques.  Some of the results have been surprisingly good though nearly all the products have high levels of sugar.  Many are quick and easy to put together.
But there's no doubt about it: some Vegan cakes can be...well, a teensy bit odd, in texture and in aftertaste.  And the recipes call for ingredients which 67 hesitates to use.  Coconut oil (dairy-free) is high in saturated fat and is currently on the American Heart Association's forbidden list.  
Cooking without eggs and butter isn't a problem - in fact it's a money-saver - but this blog prefers to replace coconut oil with light vegetable oil.

More Vegetarian/Vegan 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.

SPICED CHICKEN LIVERS WITH FIGS

If you've never tasted figs, this is the one to try; if you like chicken livers, you'll love this. ..

Indian Spiced Chicken Livers with Figs 

photo  15/10/15

Lovely figs are back in the shops at a a not unreasonable £3 for 4 (180g ) good-sized plump juicy specimens.  

At this time of year, figs are at their best.  They're great eaten raw, turned into into jam/compote, tossed in salads, or cooked with meat.

The sticky sweet fruit originated in South West Asia and but are now also grown in the south Mediterranean.  

Figs team well with the dense earthiness of chicken livers; add bold Indian spicing from a recipe from the UK's Anjum Anand and you've a wonderfully exotic, eye-catching, satisfying main course. 

Anand recommends serving the livers on toast but 67 heaped them on raw spinach which wilted wonderfully under the hot juices.  Good bread was a perfect accompaniment.  67 has also served this with steamed brown rice.  

Cost: £4.50'ish (10/24)
Serves 3-4

Ingred:
   1 tbsp olive oil
   1 tbsp butter
   400g/14oz chicken livers, cleaned
   2 tsp garam masala
   1/2-1 tsp salt
   1/2 tsp cracked black pepper

   1 tsp grated ginger  
   2 tbsp balsamic vinegar
   2 figs, de-stemmed, halved; each half cut in 3 
   4 fresh dates, slivered (opt)

   Good sourdough or wholemeal bread (opt)
      
Method:

1. Mix livers with garam masala, salt and pepper, coating evenly; set aside
2. Heat olive oil with butter in a large frying pan till foaming; add livers
3. Saute 5-6 min over med-high heat, turning often (they tend to spit).  If you don't like the livers pink in the middle, cook them a bit longer.
4. Add ginger, figs, dates if using and balsamic vinegar.
5. Stir well; cook a further minute.
6. Arrange spinach on a plate; pour liver & juices over.
7. Serve with good sourdough bread   

Adapted from: Anjum Anand, Quick & Easy Indian (Quadrille, pub 2014) ISBN: 9781849493789

 How To Cook with Ginger on Navigation Bar: Recipes 1/Chicken ...

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This recipe has been adapted by B M Lee/ Bright Sun Enterprises.  

CRISPY OATCAKES, easy, vegan, frugal, good fibre, option for butter/margarine

Just as easy but more delicious than popping a supermarket packet in the trolley...

first posted 2019; updated 10/24

Easy-Peasy Oatcakes, Vegan
'so easy, so delicious' taster

67 has tried making oatcakes in the past but they were so complicated, more expensive than 67 favourite M&S, and so darned 'worthy' in taste and texture that the blog was happy to give it a rest. 

But, in need of a vegan recipe, this one (adapted from Healthy Little Foodies), fit the blog's needs perfectly. 

Simple in the extreme and quick to prepare, the baked oatcakes emerged golden, crunchy and - even unadorned - absolutely delicious.  They were nutty, wholesome - and more-'ish.  Even better, they improved overnight.  

For best flavour, organic oats are ideal.   

67 experimented, adding sunflower seeds to half the recipe; they were by far the best but the plain ones were not far behind.

The oatcakes were teamed with fat-reduced hummus or thinly sliced hard cheese, soft cheeses, avocado, peanut butter, sardines and dressed tuna.  All passed with flying colours.  

For crisp rather than crumbly oatcakes, the thinner they are rolled the better - but reduce cooking times by maybe 5 mins.  

Note: If cutting neat fingers or circles of oatcakes seem a bit of a faff, it's ok to go free-form as in the photo below.  They'll still taste great.

Cost: varies according to oatmeal; maybe a pound?  Very little if using non-organic oatmeal
Makes: around 36; recipe halves easily

Ingredients:
   95gm/3.3oz rolled oats, coarsely processed
   95gm/3.3oz rolled oats, blitzed to a fine powder 
   1/4 cup sunflower seeds (opt - see Tips below)
   1/4 tsp salt
   28gm/2 tablespoons light veg oil (or melted butter for added richness for non vegans)
  
   75ml (1/4cup + 1 tablespoon) hot water

   flour for the board

Method:

ONE-PAN CHICKEN WITH ORANGE & HOISIN, no-alcohol option, double duty

Easy terrifically tasty one-tray supper for family or friends...

 Chicken, Orange & Hoisin Adult traybake, option for kids 

'Sophisticated, lightly beautifully exotic; really tasty' Retired writer

photo 28/2/18 

This recipe originally started out as a treat for parents on a frugal date night, at home, when the kids have gone to bed and they can relax with a bit of booze.  Or as a budget friendly main for an adult dinner party.  

But the distinctive mouth-watering supper easily transforms into family dinner by replacing the alcohol with grape juice or even water or stock.

Chunks of healthy veg complement the meaty chicken pieces, bathed but not buried in enticing lower-fat sauce.  

Thighs would be best for this dish but drums can replace be added.  

The all-in-one dish, alongside a pretty plate of simple salad ingredients, is a delight for cook as well as guests.  It will go a lot further served on a bed of noodles or rice with extra steamed vegetables. 

Cost: £4-5

Serves: 4-6 (any leftover meat can be frozen for packed lunches)

Ingreds:

   750gm/26oz (6-8 pieces) chicken thighs or thighs & drums, skin removed

   500gm/17oz cleaned unpeeled potatoes in med chunks OR small/new potatoes 

   a scant cup medium sized cauliflower florets

   3-4 med carrots, peeled, in generous 1/2 inch/3.8cm slices on the slant

   2-3 med purple onions, quartered
  

   4-6 spring onions, finely chopped

   

Braising sauce   

    3 tbsp hoisin sauce*

    1.5 tbsp maple syrup or honey
    1.5-3 tbsp sherry/brandy/white grape juice
    1.5 tsp sesame oil
    zest of an orange, coarsely grated
    juice of half an orange
    2 tsp grated ginger
    1 tsp grated garlic
    1/4 tsp 5-spice powder (opt)

garnish: orange slices    

Method:

SENSATIONAL SARDINE SALAD, low-cal, easy, budget friendly

Delightful imaginative low-cal combo of sardines, salad and a zippy dressing... 

first posted 2019; updated 5/23

Surprising - in a great way - Sardine Salad a la Downton Abbey
'I thought I didn't like sardines but you could serve this to anyone' Taster

This very tasty salad came from the Downton Abbey cookbook, apparently created in the 1920's when fresher, lighter dishes were the vogue following the rich food of the Edwardian era.

67 has adapted it, replacing or dropping some ingredients. The recipe offers several options but you do need a slightly bitter salad leaf as well as the crunchy; otherwise you risk blandness.  Don't stint on the dressing; it turns the salad into something magnificent.   

The salad is very healthy.  Sardines are one of the most nutritous, tastiest foods and extremely good value.  A 90gm 3oz tin will set you back well under a pound, depending on the variety, and provides:

• 23 gms of protein
• loads of heart-friendly omega-3 fatty acids
• good levels of important-for-health calcium, iron & potassium

Sardines are also...

• low in salt
• near the bottom of the ocean food chain and relatively free of damaging levels of mercury & other sea toxins
• sustainably fished

Nutritionists recommend that sardines be eaten, bones and all, straight from the tin.  But many people - the Blogger included - prefer removing the bones and liver and the top layer of scales for a cleaner, clearer flavour.

Cost: £2-3, depending on choice of leaves & flavouring

Serves: 2 packed lunches/mains; 4 sides

Ingreds:

   

2 heads baby gem lettuce or other crunchy lettuce (probably not iceberg) base removed, separated into individual leaves

plus Either: 90g/3.25oz watercress or rocket (or spinach, kale, radicchio) +1.5tbsp fresh parsley, finely chopped

  OR: pre-packed 100g/3.5oz pkt chive, parsley & sorrel* 

   2 tbsp capers (or olives & lemon zest OR artichoke hearts, OR deli/home-made sun-blush tomatoes OR 1tbsp fresh or 1 tsp dried thyme) 

   90g/3.25 oz drained sardines 

Dressing

   2 cooked egg yolks

   2 tsp Dijon mustard

   1/2 tsp cayenne
   1/2 tsp Sumac (opt)
   generous pinch 67 Savoury spice mix (opt)

   pepper & salt

   3 tbsp olive oil

   2 tbsp fresh lemon or lime juice

Method:

PEAR & CINNAMON MIDI-CAKE: air-fryer, dairy-free option; easy, low sugar, fresh fruit

Pack in a plastic container for a treat at work...

first posted 2019; updated 9/24

Fabulous cake for 2-3, ready in 20 mins: with pears cinnamon & walnuts

Air Fryer Cakes are fabulous for small households or packed lunches.  A 15cm/6inch tin provides just enough for 2-3 people, sharply reducing the intake of butter and sugar and avoiding leftovers.

This quick and easy Pear Cinnamon & Walnut cake is an absolute stunner - rich, fine-crumbed with a fruity crunchy topping.  

It's a matter of minutes to prep and takes only 20 mins to bake in an air fryer or a similar amount of time in an oven.  

The cake cuts costs, electricity and avoids over-indulgence.

That makes it perfect for couples, singletons, students and adult lunch boxes.

What's not to like?

See Tips (below) for baking in an oven & translating ingredients for a standard sized cake 

Cost: £2.25'ish (3/24) more for some vegan margarines 
Feeds: 2-3 depending on level of greed (a person who shall not be named has been known to consume the entire cake in 1 sitting)

Ingreds:

Cake batter
  47gm/1.6oz soft unsalted butter or vegan margarine (if using a kosher margarine like Timor, cut the butter when it is cold & solid, then wait until it is soft before blending with sugar)
  47gm/1.6oz sugar (light soft brown is ideal)
  
  1 med egg
  
  63gm/2.3oz plain flour
  1/3 tsp baking powder
  pinch of salt

  1/3 tsp vanilla

Topping:  

  1 medium ripe but not soft pear, peeled, seeds removed, sliced vertically (see photo below)
  1/3 tsp cognac, other fruit liquor, white wine or pear or white grape juice (opt)
  1/3 tsp cinnamon
  2/3 tbsp sugar

  2 tbsp finely chopped walnuts (opt)

Method:

1. Butter sides of 15cm/6inch air fryer cake tin; cut out a circle of greaseproof paper using the bottom of the tin as a guide; line bottom
2. Prepare pears (as in ingredients); add cognac if using, set aside
3. Prepare topping: mix cinnamon & sugar for topping; set aside
4. Preheat air fryer to 165c/330f
5. Prep cake batter: beat butter & sugar till white (it won't take long); beat in egg
6. Add flour, baking powder & salt all in one go; mix on low until throughly blended; beat in vanilla
7. Dollop the thick batter into tin from the outside in; spread toward the edges with a spatula; leave a slight dip in centre for even rising 
8. Preheat air fryer

   

   Cake before baking
   
   

9. Drain pear slices; dip in cinnamon sugar and arrange in a pretty pattern
10. Scatter over walnuts and any remaining cinnamon sugar
    
11. Bake 18-20 mins or until a tester in the middle comes out clean
12. Cool in tin 5 mins, then with a fish slice or tongs coax onto a cooling rack
13. When completely cool pack portions in air tight plastic containers

Comments:
'Fabulous!  Satisfies a sweet craving without going overboard' Retired writer

Tips:

• if pears are hard, sautée slices in a bit of butter in a frying pan until slightly soft; cool & drain before arranging
• Don't have an air fryer?  Bake in a preheated 180c/350f oven 20-25 mins or until a skewer comes out clean. 
• for a standard oven-baked 7"x 10"/18cm x 26 cm rectangle or 9"/18 cm square/round, triple ingredients and bake 45-50 mins at 180c/350f/gas 4.  The larger cake is not suitable for an air fryer.
• Try replacing cinnamon with cardamom
• This also works with apple slices, sprinkled with chopped walnuts 

more cakes in Recipes 1: Baking

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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.    

BUTTERMILK PANCAKES, American Style: Indulgence, easy, vegetarian opt

The fluffiness I of these indulgent pancakes from across the pond is amazing...

updated  11/19

Buttermilk Pancakes, American style: light, hearty, mouthwatering
'Great buttery taste' '... fluffiest most mouthwatering pancakes but ultra rich'

When it comes to pancakes, 67's first choice is the Scotch variety which are sugar, fat and yeast free but utterly delicious, savoury or sweet, hot or cold.  

Coming up fast in second place, however, are American Buttermilk Pancakes, which turn out to be fluffy, sturdy and beautifully risen.

Cream of Tartar -  the essential ingredient for Scotch Pancakes - disappeared from the shops for awhile but the Blogger had leftover buttermilk which needed to be used up.  Testing a standard recipe* of Buttermilk pancakes was a delightful surprise.  

They were light, hearty and mouthwatering - even after 67 added a little  wholemeal flour for fibre.  The basic recipe is definitely a treat, though, containing sugar, a fair amount of butter and lots of dairy.  

67 also produced a sugar & butter-free vegetarian version, replacing buttermilk with fortified almond milk (from Plenish) and vinegar.  The vegetarian version tasted just as good and were nearly as fluffy as the original.  

Sugar & butter-free 'Buttermilk' Pancakes
made with fortified plant milk  photo 9/10/19

Whichever version is chosen, Buttermilk Pancakes are perfect for a relaxed brunch.  Relaxed apart from the family chef, that is, because making sure uber-fluffiness does't equal undercooked pancakes can take a little time.  Just make sure the pancakes aren't flipped before well-formed bubbles appear on the top of the batter.

Keep them warm in a low oven, wrapped in a clean tea towel until the rest of breakfast is ready.  

Leftovers can be frozen and reheated in a moderate oven.  Or they are surprisingly good cold, with jam at tea time, or stuffed with ham/cooked bacon, wrapped in a serviette as you head out the door to work or school.


Cost: £1.25
Makes: 10x1/4 cup pancakes (but recipe doubles easily)

Ingreds
   250gm/8.8oz self-raising flour (add 2 tsp baking powder for plain flour) TO ADD FIBRE, replace 4 tablespoons with wholemeal flour 
   1-3 tbsp sugar (opt)
   1 tsp baking powder
   1/2 tsp baking soda
   1/2 tsp salt

   280ml buttermilk, stirred (OR fortified plant milk with 2 tbsp vinegar added OR 75% unstrained plain yoghurt mixed with 25% water)
   2 eggs, separated 
   1 tsp vanilla
   3 tbsp melted butter or veg oil

   extra butter or oil for the pan

Method:

1. Mix dry ingredients in a bowl
2. If you want ultra-light fluffy pancakes, separate the eggs.  Beat yolks into other wet ingredients as in step 3; beat whites separately in a very clean bowl until stiff and fold in after step 4. 
3. In a jug, beat eggs & other wet ingred 
4. Pour wet ingred into dry; hand whisk or use electric beaters on low speed until just combined
5. Add separated, beaten whites until stiff; fold into batter
6. Rest at least 10 mins -- the batter  can be refrigerated overnight 
7. Heat a large frying pan over med heat; add a bit of butter to cover the base of the pan (the pancakes will cook well in a dry pan but taste fantastic with crisp buttery edges, and they are an indulgence) 
8. Using a 1/4 cup measure, pour batter into the pan - a large pan will take about 3-4 
9. Leave until pancakes are almost double in height and small holes appear on the top - usually about 3 mins; flip; remove when bottom is as beautifully browned as the top another 3 mins.
10. You're aiming for a deep brown colour, not just golden, to ensure the pancakes are cooked through
    
11. Keep warm in a low oven wrapped in a clean tea towel
12. Serve with butter and maple syrup OR Plum & Ginger Weekend Jam OR fresh fruit, alongside bacon and sausage, if you like

*Yummly

Comments:

Original recipe

• '...has a great buttery taste and is lovely with jam. I had them as they were; I was too tired to heat them up and prefer things like this cold.' Political Agent
• 'Easily the fluffiest most mouthwatering specimens ever but very rich. For me, they'll only be an occasional blow-out treat!'  Retired writer.

Vegetarian, no-sugar/butter, plant milk version 

• 'A surprise, in a good way.  A less rich version of the original but really lovely texture and taste.  Maple syrup or fresh fruit adds sweetness.' 70+ administrator

 More hot breads on NavBar:RecipesI/Baking 

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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. 

HOW TO...TURN HO-HUM PACKED ADULT LUNCHES INTO MOUTHWATERING TREATS

Easy packed lunches that make co-workers/fellow students envious...

Lunchbox Slaw: Healthy, high-fibre make-ahead salad for the office that's Incredibly good for you and unlikely to go soggy. 'Lovely crunchy salad.' Taster

WHAT MAKES A GOOD PACKED LUNCH FOR ADULTS?

Hearty, healthy, attractive adult packed lunches is down to planning and variety, not necessarily skill.

You'll want something colourful and tasty. Something with contrasts in texture and flavour.  Usually, though not always, something low-fat and cholesterol, low salt, low sugar and if using carbs, either high in fibre or moderate in portion.  

A packed lunch should include something unexpected, exciting.  But definitely not anything that leaves you feeling heavy and sleepy.

VARIETY

...is the key to successful packed lunches

And it helps if you can batch cook or cook proteins in advance. A well-stocked freezer means you can come home, take something out to defrost and grab and go the next morning.

How to...survive desk top lunches provides some great quick and easy recipes.  

Try:
...prep-ahead chicken thighs and wings, sliced roast meat, smoked fish, individually wrapped reduced-fat cheeses.  Spicy Koftas, lower-fat Turkey Meatballs in Italian Tomato Sauce, skinnier Scotch Eggs and lower-fat Sausage Rolls are healthy as well as tasty. Skinnier Sausage Rolls ' Amazing! Low-fat & interesting.  Not heavy'

Skinnier Scotch Eggs, 'full of flavour, good and oniony'; half the fat and price of artisan products 

Also: 

Asian Pork Bao, lower sugar, salt & fat

Tandoori Chicken, low-fat & cholesterol, easy-peasy

Lemon Chicken Tuscan Style, frugal but full-flavoured, make ahead

Cheat's Spanish Tortilla, a real winner; will last 3 days

For Vegetarians/Vegans try these high plant protein dishes: 

Fabulous Felafels, Marvellous Meatless Moussaka (can be frozen in individual containers), Irresistable Nut Loaf (for sandwiches), Lower-salt/fat Spanakopita, Vegan Crunchy 'Chicken' Gougons and Vietnamese Rice Paper Wraps.



Gradually build up a collection of spices and herbs to stimulate the appetite and prevent the boredom.  

Key flavour bases: 
     
     Italian: Tomatoes, Basil, Oregano, Thyme OR Italian seasoning, red wine

     Chinese: soy sauce (ideally reduced-salt), sherry or white wine or grape juice or rice vinegar,  garlic  & ginger (pref fresh but dry will do), 5-spice powder (star anise, cinnamon, fennel, pepper, cloves), oyster sauce, hoisin sauce

    Indian: garam masala OR curry powder, cumin, cayenne pepper, turmeric, mustard seeds, yoghurt, butter, onions

    Latin American: smoked paprika, dried chipotle chillies, a hot sauce (tabasco? Siracha?), fresh chillis or dried chilli flakes; sometimes fruit

    Basic trio (mirepoix) for soups and casseroles: onions, celery & carrot 



Supermarkets have caught on to the need for ready-prepared deli goods without nasty preservatives.  They offer a variety of cold cooked meats and fish, small sachets of mixed herbs &/or spices*, flavoured mayos* and antipasti (mixed olives, sun-blush tomatoes and artichoke hearts). Not unreasonably priced, they are a godsend when you're pressed for time.  

Read the labels - beware anything that isn't a natural oil, herb or spice.  Avoid products with sugar listed as one of the main ingredients.  

*M&S

SALADS 

Are better prepped ahead & packed in individual containers; finished/dressed in the office, especially when including tomatoes and avocados.  Pack dressing in a small container with the lid lined with cling film (M&S spice jars carry just the right amount of dressing).  

• protein: meat, fish, eggs, plant protein.  Be imaginative; there are many ways to treat a chicken thigh or wings (see flavour bases above, marinades, Recipes 1/Easy), eggs (see NavBar: Recipes 1/Eggs), fish (see NavBar: Recipes1/Fish).  See also NavBar: Recipes II: Vegetarian/Vegan 

• something green and mainly crunchy:  leaves that won't wilt overnight eg: Baby Gems, Romaine, iceberg as a last resort (it can be boring) PLUS

• a few leaves with a bit of bitterness for contrast eg watercress, rocket, spinach, kale, radicchio, radish

• don't forget (frugal) Cabbage; it's likely to stay crisp and have lovely crunch. 67's favourite: Corn Slaw with Plums

• soft sweet lettuce:  Butterhead (English) and Lambs' Lettuce

• raw veg: cucumber, carrot, small florets cauliflower. Extravagant equipment  not necessary  -- a box grater, a peeler for vegetable curls and a sharp paring knife will do

• cold fast cooking veg:  peas, broccoli, green beans, cauliflower, corn (opt)  Plus cooked beetroot (leftover beets make fabulous hummus.)

• something juicy: tomatoes or fruit or avocado

• brilliant dressings, either oil & vinegar-based or creamy with yoghurt/ mayonnaise 

• something salty, briny or hot, like capers, olives or fresh/dried chillis

• something crunchy: croutons, toasted nuts (whole or chopped, including peanuts), toasted seeds (sunflower, pumpkin, sesame)

• herbs for garnish: parsley, coriander, dill (for fish), mint, basil (for tomatoes)

Salads (make and consume on the day unless specified)

Lettuce Salad with Green Herb Dressing, easy in the extreme

Avocado Pilaff Salad, try this before avo prices shoot up 

Apple & Cashew Nut Salad

Corn & Plum Slaw (lasts 3 days)

Mango & Chilli Coleslaw (lasts 2 days)

Carbs

Carbs are optional but the health conscious prefer to take daily carbs at or before lunchtime.  That's fine; just exercise portion control.

• Noodles: quick and easy; cover with boiling water, wait 5 mins, drain and dress.  For lunchboxes, stick to the lighter ones: green bean starch (cellophane) vermicelli, rice vermicelli, fine egg noodles.  Snip noodles with scissors to make them easier to handle - Chinese noodle gods will forgive! See How to Use Your Noodle/s

• Potatoes: no need to fear potatoes; cold cooked potatoes encourage good gut bacteria and form a special starch that keeps you full for longer.  They also have lots of vitamin C, iron and, if skins are left on, fibre.  

• Rice: quick-cook rice is ready in 10 mins; brown & basmati rices are worth the extra time.  Make big batches, spread out flat to cool, put individual portions in sealable sandwich bags, flash freeze and store in large freezer bags.  Defrost overnight

• Quick Breads: savoury biscuits and pancakes are a great companion to soups; for best health, make sure they contain some fibre - wholewheat flour or seeds and nuts

SANDWICHES

Every loves a sandwich and making your own saves money and, if freezing ahead, time.  They can be much healthier, too, because you can double the filling without adding extra carbs.

Nothing is sadder than a sandwich filled with favourite foods that has morphed into a mushy mess.  Try this method for prepping ahead: 

1. Butter both sides of bread or rolls to the edges
2. Wash lettuce, drain, dry completely with a paper towel
3. Line one side of the buttered bread with a dry lettuce leaf; in the hollow, add the dressing
4. Slap protein over dressing & lettuce to prevent leakage
5. Add cucumber and tomatoes without the seeds, if using
6. Cover with a second layer of lettuce 
7. Clamp on 2nd layer of bread. squash down a little with your hand 
8. Place in plastic container with air tight lid lined with paper towel

See: How to make healthier sandwiches; How to prep & freeze sandwiches

Soups

• smooth soups are easier to consume at work than chunky ones
• mini-meatballs & cubes of tofu add texture and flavour without bulk; no spoon needed
• avoid overpowering flavours which will affect co-workers 
• team vegetarian and vegan soups with foods creating a balance of essential amino acids eg 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)

Desserts

A healthy packed lunch wouldn't normally include sweets, which are usually  weekends only.  But if the craving strikes, a fruit based or low-fat treat is best.  

Air fryer cakes are perfect for lunchboxes - they're so small (6inch/ 15.5cm rounds), fat and sugar are sharply reduced and there are few leftovers.  67's favourites include Mocha, Raspberry Almond and Pear & Cinnamon. 

Also try home-made biscuit dough which has been frozen, either in rolls which are sliced as needed or in pre-formed balls: Double Chocolate Chip, Orange Cinnamon, German Spiced. 

For a special occasion or if you really need a lift before you can go on, Hand-held Peach pies with Blueberries and Candied Ginger are very special. (It makes 4-6; maybe think of sharing?)


Have a look at 
      More than a snack, less than a meal.







This information has been compiled by B Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.

B Lee/Bright Sun Enterprises accept no liability for the consequences of any action taken on the basis of the information provided

PEACH & CHERRY JALOUSIE, Indulgence, low/no added sugar

Indulgent Peach & Cherry puff pastry envelope for marking a fading summer....

Nothing like alcohol-soaked soft fruit in puff pastry (with no-alcohol opt)
'Very good!' 'subtle but unmistakeable taste of whiskey & cinnamon'

A pretty puff pastry tart stuffed with peaches & cherries is a lovely treat as harvest draws summer to a close.  

67's gorgeous pastry - known as a Jalousie - is a French frippery modelled after parallel window blinds.  67's twist is in the flavouring: cinnamon whiskey.  It's food for the gods.

Frozen butter pastry* is fine for this dish (though if you have the time, home-made rough puff would be better)  

Frozen dough needs planning: take it out of the freezer and put it in the fridge at least 36 hours before needed.  A package contains two 2-sheets in a box, making a 9inch/23cm-ish square.

Ready-rolled puff pastry sheets** which don't require defrosting will also be fine though they're larger and will cost more.  Unless you're making a half-sized jalousie, you'll probably need 2 unless you're making a small jalousie. 
A larger jalousie will need more fruit for the filling and probably an extra 10-15 mins baking. 

 
Prep starts the night before serving.

It's best eaten as soon as possible out of the oven.

Cost: £4.50
Makes: 4-6 portions

Ingreds:
   1 pkt frozen puff pastry (2 x 200gm) defrosted* 

   2.5 good-sized peaches/nectarines, peeled, cut in 16 wedges
   120gm/4.2gm cherries, de-stemmed, halved and pits removed

   3-4 tbsp cinnamon flavoured whiskey, divided (opt) or orange or grape juice mixed with 1/8 tsp cinnamon 

   4-6 tbsp ground almonds, rice flour or finely milled breadcrumbs  

   1 egg

Icing (opt):
   juices drained from fruit
   1/2 cup of icing sugar    
Blend until smooth and flowing; if too thick, add a bit of milk or a little more alcohol

Method:

1. The night before: put fruit in separate bowls; stir in alcohol (or juice); cover; refrigerate 
2. On the day: preheat oven to 220c/210fan/220f
3. Beat egg with 1 tbsp water; set aside 
4. Leaving one layer of pastry in the fridge; roll out the other to a 9inch/23cm square; place on a baking sheet lined with silicone mat or greaseproof paper; brush a 1 inch/2.5cm border with the egg wash
5. Sprinkle a layer of ground almonds within the egg washed border 
6. Drain peach slices & cherry halves, reserving juice; dry them with a paper towel
7. Arrange peach slices neatly inside the border
   
   
   
8.  Scatter cherry halves over.   If you think the fruit needs it, sprinkle over 1-2 tbsp sugar 
9. Take the second piece of pastry, fold it in half lengthwise;with a sharp knife, slice the centre at an angle
   
10. Open out and spread over pastry base and fruit; seal edges with the tines of a fork (if done properly the top layer will appear as chevrons; 67's has stripes because the second layer of pastry wasn't cold enough and the chevrons stretched!)
11. Brush all over with egg wash
    
12. Bake 10mins, reduce heat to 190c/375; bake a further 15mins until golden, moving tray from front to back for even browning
13. Meanwhile whisk 2 tbsp leftover fruit juices with 1/3-1/2 cup icing sugar, adding a little more liquid if necessary - tablespoon by tablespoon - until it's smooth and flowing
14. When jalousie is cooked, rest in tray 5 mins then slide - on its mat or greaseproof paper - onto a wire rack; cool another 5 mins
15. Drizzle icing over the jalousie; serve with ice cream, whipped cream or yoghurt flavoured with vanilla and a little sugar

Comments:

'My lodger and I shared this and even though I'd burnt it badly at the edges reheating it, we both thought it was very very good.' Political agent

'The warmer you eat this, the better.' Retired writer

Tips: 

• bargain nectarines and peaches** are maddening -  getting them all to ripen at the same time isn't easy and they go from ripe to oversoft easily.  But place them, without touching, in a brown paper bag stabbed with a few holes and they ripen quickly and evenly in 3 days
• to help loosen peach/nectarine skins, drop into a bowl of boiling water for 2-3 mins or until skins come away from the flesh a little;  remove, plunge into ice water; a very sharp paring knife will make the task easier
• 67 doesn't have a cherry pitting device but this year's cherries are so fat, they are easily halved and the stones loosened with a sharp knife 

*Waitrose own brand

**M&S

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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.