CAULIFLOWER CHEESE WITH A SURPRISE TWIST, vegetarian, low-fat, meat options

A stunning sassy healthier version of an old favourite that'll please anyone who turns up their noses at vegetables....

'A wholly unexpected fabulous dish that doesn't even taste like cauliflower.'
 'Great dish! It almost came across as light pasta.'  Tasters 
(This photo contains optional ham)

14/3/17

Cauliflower with Tomatoes and Goats Cheese raises the bar for boring old cauliflower.   It not only manages to cut dairy and saturated fat by dispensing with the usual cheese sauce, it also avoids the pool of cauliflower liquid that often languishes at the bottom of cauli dishes. 

The recipe is adapted from American cook Martha Rose Shulman, currently writing for the New York Times.  Her cookbook, The Vegetarian Feast, is sadly out of print and has been used as reference in the blogger's kitchen so often it's falling apart.

The Cauliflower Casserole relies on tomato sauce.  Cheese isn't banished but the small amount in this recipe comes from goats.  

Goats' cheese has no cholesterol per normal serving and half the fat of cheddar.  But it adds a full-bodied sophisticated flavour.  

The dish is a meal in itself with a simple side salad or, as a side to chicken or pork.  

Cost: £3.50
Feeds: 2-4, recipe doubles easily 

Ingred:
   1 medium cauliflower (organic is worth the £2 a head cost)
   pepper & salt

Tomato Sauce  (preferred but your own recipe/good ready-made brand equiv 425-510gm/15-18oz can will be ok) 
   2 tbsp olive oil
   1 small red onion or 6-8 spring onions whites only, finely diced
   1 large garlic clove, grated 
   1 tsp fresh or 1/3 tsp dried thyme
   1x425gm/15oz can chopped tomatoes in juice
   1/4 tsp  cinnamon
   1/2 tsp coriander

  2 med fresh tomatoes, seeds removed, in large dice 

 generous handful shredded ham hock, ham slices or pastrami (opt)

  2 eggs 
  2-3oz-/60-90g Chevre or soft goats cheese 

  1/3 cup Savoury Breadcrumbs (opt)

  garnish:  2-3 tbsp chives or minced parsley

Method:

1. Preheat oven to 230c/210fan/450f/gas7; line good-sized baking sheet with greaseproof or foil
2. Remove bottom and leaves of cauliflower; cut into slices 1/3in/barely 1cm thick; florets may fall off but that's ok; sprinkle over both sides of slices with 1 tbsp olive oil, pepper & salt.  If including ham in casserole, salt sparingly.  Place cauliflower on baking sheet in one layer
3. Roast 10-15 mins, flipping after 8mins, 
4. Home-made tomato sauce: saute onion in lightly sprayed pan over med heat 5 mins; add salt, garlic & thyme, stir 30sec to a min; add tomatoes, cinnamon, coriander, p&s; simmer over med low heat, stirring frequently 10-15 mins or until tomatoes are cooked down; taste and adjust seasoning; set aside
5. When cauliflower is al dente (the tip of a paring knife will encounter some resistance) and small florets are brown, remove from oven.  Divide slices into smaller pieces, making 2 generous cups; transfer to a large bowl; stir in meat if using.  (The cauli can refrigerated at this stage up to 2 days ahead but the less time in the fridge, the better)
6. When ready to complete cooking, turn oven temperature to 190c/170fan/375f/gas5
7. Oil a 2 pint/1 quart baking dish
8. Stir tomato sauce and fresh tomato dice into cauliflower mix 
9. Scrape into dish
10. Beat eggs, add all but 2 tbsp goats cheese; pour over cauliflower
11. Dot top with remaining cheese
12. Bake 30 mins; ten mins in, scatter over breadcrumbs if using
13. Garnish with parsley or chives

Comments:

'It was great.  The cauliflower almost came across as light pasta and definitely didn't retain the 'cauliflower taste.' It even tasted a bit sweet.' 20-something fund raiser. 
'A wholly unexpected but absolutely fabulous dish that doesn't even taste like cauliflower.'

Tips: 

• the frugal can replace goats cheese with reduced-fat mature cheddar  

         More vegetarian/vegan on NavBar:Recipes II (bottom of page) 

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.    

CRISPY CRUNCHY FISH GOUGONS & CHIPS, Baked, not fried,

One of Britain's favourite meals - fish & chips - but with vasty reduced fat...

All the crispness and crunch of deep fried - but baked. And skinnier!

Anyone on a low-cholesterol diet, especially in the UK, will likely be hit with an occasional craving for fried food, particularly Fish'n Chips.  
   
It's the crispness and crunchiness of the batter that appeals and the hot, tender almost steamed fish stuffed inside. 

Fish and chips were almost a staple in England in the last century when industrial-scale North Sea fishing meant inexpensive fresh fish could be sent to all corners of the UK.    

The day's catch - hot and battered - was wrapped with a generous portion of   fat chips in newspaper cones and transported carefully and tenderly home, there to be scoffed happily with ketchup and tartare sauce.   

Whether in a sit-down restaurant or from a well-run local chippy, there really is nothing like good ol' Fish and Chips.  

Things have obviously changed.  For one thing fish'n chips is no longer an inexpensive meal.  But is is still very popular, especially on Fridays.  

A visit to your local chippy Friday lunchtime often involves a polite bunfight with the hoards of delivery bikes gathered outside.  And supermarkets now offer respectable cook-at-home breaded fish fillets or pre-packaged fish and chips.  

For the health and budget conscious, 67 developed a wonderfully crunchy, more-ish low-fat offering 

The fish 'n chips are oven-baked, not fried.  And though paler than deep-fried, this skinnier version has a satisfying crispy coating.   

67 cut the fish into 1.5inch/4cm gougons to speed up cooking time but fillets of fish will also do if the cooking time is extended.

They're served with PotatoWedges, Low-fat Dill Yoghurt Sauce and/or Spicy Low-Sugar Ketchup.  A simple salad or crudités of cucumber & carrot sticks will lift the healthy factor.  

If budget allows, fresh fish is obviously best* but defrosted frozen white fish from a reputable supermarket** is perfectly fine and cheaper.  

Cost: min £3.00
Feeds: 2-3 but easily multiplied

Ingredients:
    220gm/7.5oz fresh white fish OR frozen pollock/other white fish, defrosted overnight
   1/2 yoghurt-mayo (if you're in a rush & not worried about fat, plain mayo is ok)
   2 dashes tobasco
   1/2 tbsp Dijon mustard
   4 spring onions, whites only, finely chopped
   1 small garlic clove, grated or minced
   1/8 - 1/4 tsp salt
   1/4 tsp pepper
   10oz/300 gm homemade breadcrumbs (cheaper - blitz stale bread in a blender) OR panko 
   olive oil

Low-fat Dill-Yoghurt Sauce
1-1 each of strained 0-fat plain yoghurt and M&S Mustard Dill Sauce (£1)

Garnish
    fine matchsticks of raw cucumber
    baby tomatoes


Method:

HEALTHIER COTTAGE PIE, with a Latina twist: low-fat/cholesterol

Classic budget friendly English supper, with a healthier spicier twist....

A lighter Cottage Pie: lower-fat, spicy, budget friendly, easy

24/9/15

The English classic Cottage Pie - a layered meat, mash and gravy dish - is perfect for the transition into colder, windier, wetter weather.  

But it can be disappointing -- a bit dull, not juicy enough, not very satisfying or comforting.  And, if you're not very lucky, a bit fatty and stodgy -- certainly not for anything worried about their health.  

This 67goingon50 version, using turkey and adding a Latin twist, hits the culinary spot.   

It has more gravy than usual - full-bodied and scrumptious gravy - and though white carbs are reduced, the topping has the richness and fluffiness of conventional mash.  Fats are relatively low but you'd never know it from the final mouthwatering product.    

It's heart-friendly, budget-friendly, absolutely delicious and comforting.  It's also easily prepped in advance.  You can't ask for much more than that. 

As we slide into colder weather, the body demands more robust dishes.  If you're cooking for people who aren't worrying about carbs, double the amount of potatoes and sweet potatoes. 

Minced chicken can replace turkey but beef, even if low-fat, will raise the cholesterol count. 

Cost:  £3.00 (2019 prices)

Feeds: 2-3 (recipe doubles easily)

Ingred:

    1 lge sweet potato & 1 baking potato

    1  large red or yellow onion

    1 green pepper, in med dice 

    1 large carrot, in small dice

    1/2 green or red chilli, de-seeded & minced 

       OR 1/2 tsp chilli flakes

    250 gm/8 oz turkey mince

    1 clove garlic, grated

     

    300 ml good stock (granules/cubes are ok)   

    2 tbsp cornflour mixed with 4 tbsp cold water

    1 tbsp tomato puree, salt-free if poss

    50 gms sun blush tomatoes (opt)

    4-7 dashes Tobasco sauce 

    2 tbsp Worcestershire sauce

   

    1/2 cup drained sweetcorn

    1/2 cup frozen peas

   

    1 tbsp soft butter

    cracked black pepper and a little salt

    3-4 tbsp yoghurt (opt)

Method:

THE QUINTESSENTIAL ENGLISH SCONE, with variations incl cheese

UNFORGETTABLE BUTTER BISCUITS/SCONES

first posted 2015

'The flakiest, butteriest, tenderest scones in the world!' Blogger 

photo 29/5/15

These scones are the best 67 has ever had and they've been in the family cookbook in various delicious permutations for years.  They are the flakiest, most tender biscuits in the world. And they have no added sugar.

The recipe is taken straight from Robert Carrier, one of the first celebrity chefs, and 67 makes no apologies. Best known for classical French (!) cooking in his heyday, Carrier in his later years produced a wonderful cookbook for the home chef (sadly out of print.)   

The biscuits do have a high fat content; anyone with health issues should proceed with caution. 

In an attempt to make them healthier, 67 experimented with 100% wholemeal flour. They were still light and delicious but a two parts white flour, one part wholemeal is probably a better mix if you're after lightness with added fibre. 

Portion control is always a good bet for good health: use a smaller scone cutter!

The scones are best on the day but reheat and/or freeze well.

Cost: £3.00 (Feb '23)
Makes: 12-14

Ingred:
12 oz/350gm plain flour (organic gives fantastic flavour)
2 tsp baking powder
1/2 tsp salt

5 oz/150 gm cold, cubed butter

2 eggs, well beaten
7 tbsp very cold milk.

Method:

1.  Preheat oven to very hot -- 220c; 425f; Gas Mark 7
2.  Sift dry ingred. into a bowl; rub or process in butter until mixture resembles peas - don't overdo it!
3. (If using cheese, add it here, stirring it into the flour mix until the cheese strands are coated)
4.  Beat eggs and milk.   Make a well in the centre of the flour; pour in eggs & milk; stir lightly with a fork until mixture just holds together.
5.  Turn out onto a lightly floured board and press lightly and quickly into a rectangle about 1/2 inch (1 cm) thick.  Mentally divide the rectangle into three, lengthwise.  Fold the left hand side onto the middle; and the right hand side onto the middle & left sides.   (This method introduces layers into the dough, like puff pastry.  I promise you, it is worth it!) Repeat twice, rolling lightly with a rolling pin between each folding,  handling dough as little as possible
6.  Roll it out to just over 1inch (2 cm) thick.  Cut, without twisting, into 2 1/2 inch/6cm (or smaller rounds) with a floured biscuit cutter, reforming leftover dough.  Or, cut into  12-14 smaller rectangles.
7.  Bake in the centre of the oven on an ungreased baking sheet 12-15 min until richly golden.
8.  Cream tea scones for a crowd: allow scones to cool completely; halve and spread with clotted cream and jam or fresh sliced strawberries on each half; the portion is one half per person 


Flaky cheese biscuits, add 3 oz/75 gr strong grated cheddar (cheddar with chives & onion is a favourite)

Other Variations

Cinnamon Sugar Breakfast Scones 
(plus Blueberry Scones)

    


                                  Chocolate Nut Twists
                                  no added sugar, budget friendly



Tips:

• re-heat in an 180c/350f/Gas Mark 3 oven for 5-10 mins. 
• another variation adds a couple of tablespoons of finely chopped mixed herbs

Any information not sourced to a second party is the copyright of the blogger.

DOUBLE BAKED POTATO BOATS; skinnier, lower-fat, higher fibre

Perfect 'guy' food: easy prep, tasty & filling and no one will notice they're lower-fat and full of good fibre... 

Perfect party fare: Lower-fat Double-Baked Potato Boats
 'Wonderful!' Middle-Aged Tester  

Stuffed Potato Skins are a popular treat at parties at this time of year, especially if you've arrived starving and the usual appetisers aren't quite enough.

Stuffed Potato Skins - also known as double-baked potatoes - were designed in the 1970's for the male palate during tv sports events but became popular with the entire family.  Crispy skin surrounding a bashed potato filling stuffed with flavourful goodies is both appealing and satisfying.  

Original recipes are not healthy, though; they're too white, too high on the glucose index and often contain a great deal of saturated fat -- butter, two types of cheese plus mayo.  

67's Skinnier version are lower in fat and full of good fibre.   Replacing cream cheese with yoghurt-mayo or thick fat-free Greek-style adds tang without cholesterol. More protein and good veg make them health-boosting -- even if they are still an indulgence.

And there's a bonus.  The stuffed potatoes are so easy and tasty, teenagers will love making them. 

The usual portion per serving is half a potato; quartered potatoes served in foil boats are fine at a party or buffet.  

The first stage of preparation can be made up to two days ahead.

Cost: £2.50
Feeds: 8-16

Ingred:
   4 baking potatoes (not ginormous ones)
   1-2 tbsp olive oil
   pepper & a little salt
   
   2-4 tbsp butter (opt)
   1/4 cup strained 0-fat yoghurt plus 1/4 cup fat-reduced cream cheese OR 1/2 cup yoghurt-mayo
   2 spring onions or 3-4 tbsp chives, finely chopped
   1/3-1/2 cup reduced-fat cheese, grated (Davidstow or Cathedral City* preferred) 
   4 slices streaky bacon, baked 15-20 mins in a 180c/350f oven, blotted with paper towels & coarsely chopped (opt )
   4 tbsp corn niblets (opt)
   4 tbsp diced green or other coloured peppers 
   2 -4 tbsp milk   

Method:

SKINNIER PARTY SCOTCH EGGS; low-fat&preservative; make ahead

Sensational Party Scotch Eggs that are healthier and better for you.  And budget conscious, too!

Healthier Scotch Eggs 
'This was a great Scotch Egg; it really did not taste low-fat at all.  It was full of flavour, good and oniony.' 20-something Fijian-Aussie taster

Scotch Eggs are a wonderful party treat.  They are delicious, comforting and look great on the table.  Even better, they can be made in advance and transport well.

If you've sampled the wonderful Artisan Scotch Eggs sold in high-end delis and food markets, you'll know how delicious, calorific and expensive they are.  

67's  kinnier Scotch Eggs that look and taste like the real Artisan thing -- but with greatly reduced fat levels.  Though they cannot be classed as frugal, the Skinnier Scotch Eggs come in at half the usual price.

The trick for reducing fat is in using minced turkey or chicken (the best you can afford).  Dress it up with ham hock and a single high-meat low-fat sausage, sharply reducing preservatives.  Forget about deep-frying the eggs to get that wonderful crunchy coating; spraying the breadcrumb layer generously with olive oil before baking has the same effect.  

There is one problem with cooking them in this healthier way: the egg is not likely to retain that cheffy runny yolk.  67 reckons that's a small price to pay.

The Scotch Eggs can be prepared a day ahead. 

For anyone with cholesterol issues, 67's Skinnier Scotch Eggs will no longer be a forbidden treat -- though obviously they are not for everyday or even every week.  

Cost: £3.50
Makes: 4 Scotch Eggs; for a party, 12-16 portions 

Ingred:
   200gms/8oz minced turkey (breast meat has only 2% fat but thigh has more flavour)  
     50gms/1 3/4oz finely diced cooked ham hock (frugal), or sliced ham/pastrami (not frugal)
    1 venison or wild boar sausage, skin removed
    1 tsp Dijon or wholegrain mustard
    3/4 tsp dried nutmeg
    1/2 tsp celery salt (opt)
    1/4 bunch chives or 1/3 bunch spring onions, finely chopped
     
    4 raw eggs
    
    1 beaten egg 
    handful of flour
    3/4 cup breadcrumbs (home-made or Panko; 67 processed stale bread into crumbs)

Method:

PARTY COMFORTS: SKINNIER SAUSAGE ROLLS, lower-fat, budget friendly

Watch these disappear as soon as they're served...

Skinnier, Healthier Pigs in Blankets with Mustard-Maple Dip

'The best sausage rolls I've ever had!' Taster.

These skinnier, healthier made-from-scratch Sausage Rolls are low in fat & preservatives but incredibly tasty - and so easy to make.

They'd be perfect for a pot-luck party or buffet.  They can be made in advance, cut in small portions, and transported easily.  They taste just as good at room temperature as they are warmed up. 

To make the sausage rolls so healthy, the filling is made up of poultry, a single high-meat venison or boar sausage and a bit of ham.  The flaky pastry -- a one-bowl two-step wonder -- is high in cholesterol but is rolled thin to keep fat per portion to a minimum.  

The flavour of the meat and the texture of the pastry is so superb -- and satisfying -- small portions make just as big an impression as larger ones.   

The sausage filling can be made a day in advance but the pastry needs to be made on the day.  

Serve with Maple-Dijon dip.

Cost: £4 (2019) 
Makes: about 22x 1.5 inch/3 cm pigs in blankets; more for mini sausage-rolls

Ingred:
   
   Sausage: 
       7oz/200 gm minced turkey or chicken thigh
       1 3/4oz/50gm ham hock or sliced ham/pastrami, finely diced
       1 venison or wild boar sausage, casing discarded

       1 generous tsp wholegrain mustard
       1/2 tsp nutmeg
       1/2 tsp celery salt (opt)
       1/4 bunch chives or spring onions, finely chopped
       scant 3 tbsp warm water

   Pastry:

      7 oz/200 gm self raising flour
      1/4 tsp salt
      finely grated zest of lemon or orange (opt)
      at least 250 ml double cream

      1 egg yolk mixed with 1 tsp water (freeze whites for meringues)

  Dipping Sauce (It's quite hot) (opt)
       60% Dijon mustard
       40% Maple Syrup  

Method:

HALLOWE'EN CHILLI CHOCOLATE TRUFFLES, easy, lower added sugar

Sophisticated low-added-sugar treat for chocolaholics on Hallowe'en...                         

Deep dark chocolate truffles with shards of fresh chillis 
'Perfect!' 'I can taste the chilli but it's not hot; the chocolates are dark, rich & velvety' ''Really smooth, lovely chocolate.'

Though this 67 recipe is perfect for a Hallowe'en gathering, mixing chilli with chocolate is a year-round thing in Mexico and Latin America.  They add chocolate to everything - gorgeously - in drinks, treats and even meat casseroles.

This specially-created recipe by 67goingon50 is European-style -- sophisticated but delicate.  There's a little less fire but enough of a slow, gentle burn to enhance the deep undertones of dark chocolate.

And if you hate wrestling with truffle balls that smear chocolate all over your kitchen?  Well, all you have to do is  turn the truffles out of the pan in which they've set and cut it into small rectangles.  Simples!

These adult morsels are perfect after fireworks, as a warming treat or dropped into hot chocolate.  Kids should have a non-spicy version (alternate recipe below.) 

Cost: £2.50
Makes: 24 to 30 truffles

Ingred:
   200gm/7oz 70% cocoa-butter dark or bittersweet chocolate (67 prefers M&S but Morrisons will do, or for the frugal, Bournville) 
   200ml double cream
     35gm/1 1/4 oz unsalted butter

   1 med-large dried chipotle chilli*, steeped in boiling water 3-4 mins & drained
  1/2 tbsp cinnamon
  1/4 tsp cayenne powder
  1/4 tsp salt

Note: for the full effect of the spices, don't stint on the cayenne 

Garnishes: cocoa powder; slivers of fresh red/yellow chillis, seeds & membranes removed (opt)

Method:

DARK GREEN LENTIL SUPER SOUP: Vegetarian, carnivore opt

 This dark green lentil soup, a 5-star wonder with loads of flavour and texture, is a winner on a cold, dark October evening...

The best lentil soup 67goingon50 has ever had; superb flavour & texture

first posted Nov 2015

Green Lentil Super Soup served in a big tureen makes a wonderful party dish. Trust me - vegetarian or carnivore -  they'll love it. 

It's designed to feed plant and meat eaters with an intensely flavoured vegan base.  But to make life really easy, there's none of the usual divvying up of the base into two separate soups.  The meat option is served separately, on the side, almost as a garnish.  

It's a Cook Clever dish; even half a recipe gives plenty of leftovers which can be frozen. 

Adapted from the incomparable Ina Garten*, the soup's ingredients are beautifully balanced.  It does need reconstituted dried green lentils; red ones won't work as well and tinned won't have half the flavour.

The soup is heavy on chopped vegetables but they give the soup its distinctive character.  A good sharp knife will make short work of the onions; the coarse blade of a food processor will also do a good job.  

For vegetarians, a sprinkling of parmesan or rice crackers or wholemeal bread ensures a good balance of amino acids.  Or add a good vegetarian frankfurter like Tivali.   

For meat eaters, spicy Polish sausage like kielbasa, or shards of ham hock, or sliced chicken frankfurters, will take it to higher level. 

Cost: £4.50 + garnishes
Serves: a large crowd; for family, halve the recipe or make the lot and freeze half for a busier time

Ingred:
      
    450gm/16oz green lentils  
    
    3 lge yellow onions (about 600 gm/21 oz small dice
    2 lge leeks, whites only (600 gm/21 oz) small dice
    3 cloves garlic, grated
    1 tbsp fresh or 1 tsp dried thyme
    1 tsp cumin
    min 1 tsp  - max 1 tbsp salt
    1 1/2 tsp pepper
    
    8 stalks celery (10 1/2 oz/300 g) peeled and in small dice
    4-6 med carrots, scrubbed and in small dice
    5.3 pints/3 litres good stock (home-made if poss, chicken for pref)
    min 1 - max 2 oz/ min 30 - max 60 ml tomato puree
    2 tbsp red wine/ red wine vinegar/grape juice

Method:

1. Cover lentils with boiling water, leave for 25 mins. Drain and rinse
2. Leeks: slice the white part down the middle, making two vertical halves; cut each in half horizontally; lay flat sides down on a chopping board and cut into four strips, then into small dice.  Rinse thoroughly.  
3. In a large heavy bottomed pan, saute onions, leeks, garlic, thyme, cumin, salt & pepper in a couple of tablespoons of olive oil, over medium heat. Cook 20 mins or until very tender, stirring occasionally to prevent catching.
4. Add lentils, celery, carrots, stock, tomato puree, red wine/red wine vinegar/grape juice and stock
5. Cover & bring to the boil; bubble hard for 5 mins; reduce heat to med low; uncover; simmer at a soft bubble one hour or until lentils cooked through.  
6. Serve with cheese or meat options on the side

Tips:

• The soup can be served over white rice, or with a handful of washed rice added to the mix in step 3 
• Vegetables like broccoli and cauliflower, either cooked in or added to the soup, will ring the changes 

*Ina Garten:Freeview 43 & Food Network

                   

   

                                 More vegetarian on NavBar: Recipes II ...

Please leave a Comment in the box below         .

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

VEGETARIAN/VEGAN CHILLI HOTDOGS, opt for carnivores

Celebrate longer darker nights with a perky vegetarian lovechild of chilli and hot dogs...

67's Non-meat versions of the popular American Chilli Dog
(the frankfurters taste like the real thing: the dark ones are vegan; the light is vegetarian, containing egg)

Mixing chilli and hotdogs is now a very American thing but in fact might not have been created at all if the British hadn't brought the classic 'banger' across the pond in the 17th/18th centuries.  Later, finer textured frankfutrters arrived courtesy of the Germans.  

The spicy meat sauce poured on top of the franks hailed from Mexico with, later, a Greek twist involving cinnamon and oregano.   

The chilli dog took off when American car culture exploded in the 1950's and '60's.  A whole generation formed long queues at local & highway food stands to buy chilli 'dogs', eaten in their cars carefully and with lots of serviettes. 

Today chilli dogs are found in many regions of the US, each with their own individual spicing. 

In the UK we are still in the grip of plant food and clean eating.  67's non-meat version of Chilli Dogs involves Vegetarian franks* (Tivali: £3 for 10) which taste remarkably like the real thing.  They contain egg.  

Vegan Taifun soya frankfurters, which also have the taste and texture of real franks, are available.  But they cost a shocking £5 for 4 large franks and easily overcook.  

Both versions look great, are as beguilingly messy as the original but are low in cholesterol, fat, salt and preservatives.  And they are lovely to eat, especially as the weather cools. 

The recipe for spicy meat-free chilli, providing plenty of leftovers to freeze was posted recently.  If you have some standing by, this will be a very easy meal.  

If not, make do with tinned chilli  Make a batch as soon as you can, stocking the freezer for times when you need a quick tasty dinner.  

Carnivores looking for a healthier meat version should opt for brand with the lowest fat/sodium (Check the labels); chicken frankfurters may not necessarily be
healthier.

It's best to go for sturdy rolls with this recipe or serve in a bowl with knife and fork!

*Tivali & Taifun Frankfurthers/ Mr Mistry, South End Green 

Cost: min £3.25, more if you need to buy chilli, rolls or make hot dog relish
Makes: 12 small

Ingredients:

    Vegan Chilli

    Home-made or supermarket frankfurter rolls

    mild yellow mustard or Dijon 

    Garnish: grated cheese (plant or dairy) (opt)
                  67's Sugar Free Hot Dog Relish (opt)
   

Method:

SUMAC ROASTED CHICKPEAS, frugal, sophisticated, healthy, low fat & cholesterol

Roasted Chickpeas are such a healthy appealing snack; this sophisticated version goes well with chilled white wine (kids' option below)

 Sophisticated Sumac Roasted Chickpeas
'as more-ish as crisps but probably a lot less fattening.' 'Great crunch; really fresh.'

Roasted chickpeas have all the crunch of crisps but little of the fat and none of the preservatives.  Kids love them.  Adults, too, when they realise how healthy they are and how well they go with wine.

They're easy to make, and 67's original chickpea recipe Roast Spiced has been popular. 

Here's a more sophisticated take based around the MidEastern Spice Sumac - lemony, sweet-sour and fruity.  It brings the Souk to the table, in the best way.  They'll be glorious with a chilled glass of white.

For kids, though, the flavour is strong and Roast Spiced Chickpeas is recommended.   

If there is the time and patience to reconstitute dried chickpeas you'll have a snack ten times better than you could ever imagine.  But tinned chickpeas also produce a good result. 

67 found bottled chickpeas were too delicate for this recipe.  

Whatever is used, the trick with roasting chickpeas is to dry them thoroughly, before they go in the oven: rinsing and draining the chickpeas, roll them in a clean tea towel or paper towels.  

These are best on the day they're made but should keep a couple of days in a air tight container. 

Cost: 1.50 
Feeds: large bowlful; recipe multiples easily

Ingred:
   2 x 240gm tin chickpeas, drained, rinsed and dried (or equiv made from dried)
   
    2 tbsp olive oil
    1 tsp lime (or lemon) zest        
    1 tsp grated garlic         
    1 tsp sumac
    1/3 tsp smoked paprika
    pinch of chilli flakes (or to taste)
    couple of pinches pepper
    1/2-1 tsp salt

Garnish
     juice of 1/4-1/2 small lime
   up to 1.5 tsp 67's Savoury Spice Mix  (or seasoning salt)

Method:

1. Preheat oven to 230C, 200c fan, 400F 
2. Line with tinfoil a tray with one inch/2cm sides that will take the chickpeas in one layer; the foil should be the height of the sides 
3. Spread out the chickpeas; bake in the lower part of the oven, stirring once, for 25-30 mins or until medium crunchy.  Remove from oven and TURN OVEN OFF.
4. Mix oil with spices; taste; adjust as necessary
5. Pour over chickpeas in the pan, tossing to coat
6. Return chickpeas to oven (which is now off); close oven door; leave 20 mins or until ultra crisp and crunchy
7. Cool 
8. Before serving, sprinkle with fresh lime/lemon juice & 67's Savoury Spice Mix if using
9. Serve as a snack or a garnish for salads
10. Should keep well in an air-tight tin for 2-3 days

Comments:
'They are a great snack, as more-ish as packets of crisps and probably a lot less fattening.' Political agent
'Absolutely great; really nice crunch with a lime-scented flavour thing-y at the end.  Tastes really fresh.' Jacob, political intern from Boston University

Tips:

• ovens vary; the chickpeas go from beautifully crisp to overdone very easily; if your oven tends to be very hot, lower the temperature slightly
• See Healthier Bar/Party Snacks for more snack ideas

Please leave a Comment in the box  below

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

ONE-POT UNFRIED TUNA SWEETCORN RICE, frugal, party perfect, low-fat & cholesterol

Simple, easy rice dish to please the crowds....

Kids and adults will be drawn to this perennial favourite of tuna, sweetcorn & rice.
this one healthy and fat-free

photo  2.10/19

This simple but comforting crowd-pleasing rice dish is a treat for cooks -- it's maderu and served in one pot and maintains residual heat.

It's funny how the combination of tuna, sweetcorn and carbs is appealing to all ages, accounting for countless variations of tuna sarnies, fried rice and pastas.

This recipe is based on fat-free steamed rice and is so easy to make.  The rice is cooked in the usual way then corn, tuna and spring onion are stirred through it.  

For a crowd, the completed dish remains in the pot where it stays warm through residual heat - at least for the first service.  In the photo above, the rice was moved to a serving dish for a sit-down lunch. 

It's a budget-friendly dish, needing only one cup of rice and a single tin of tuna for several party-size portions but it will also make a main for lunch or dinner (see tips below).  

The recipe uses easy-cook rice but can be replaced by regular white or brown rice.

Cost: £3'ish

Makes: enough for a crowd

Ingreds:
    1 cup quick cook rice

    1x160 gm/5.6oz tin tuna, drained and roughly flaked
    240gm/8/5oz drained sweetcorn or equiv off the cob
    2/3 bunch green onions, topped & tailed, trimmed of wonky leaves, finely chopped

    small florets of cooked cauliflower (opt)

Garnish: (opt)
    finely chopped hard boiled eggs

Method: