SPLENDID SPLIT YELLOW PEA SOUP: frugal, triple duty, vegan base, lower-carb

Delicious, satisfying low-cost, lower-carb soup for unprecedented penny-pinching times...

updated Feb 2022 

Triple Duty Yellow Split Pea Soup:
Vegan base: vegetarian with cream cheese; with ham; with beef
'Really comforting delicious high protein soup.' Taster

 

Everyone is preparing to hunker down now as the cost of living shoots skyward.  No doubt post Christmas stores in the freezer/cupboard have been whittled down;   eating well on a strict budget is now the name of the game.  

Thick rich soups are one way of cutting costs.  Pulses combined with fresh veg, cooked long and slow, make a substantial satisfying meal with salad and chunky breads like easy-peasy Cheese & Walnut Soda Bread or Cornbread with Corn Niblets, Scallions & Chillis.  Or just toast, or the ultra-frugal easy Breakfast Biscuits which also double as buns/rolls.  

Thick soups with pulses ease stress - medically as well as financially; they calm and build up the body.  

In Canada, long before lentils and beans were go-to soup ingredients, split peas - yellow and green - were a staple in poorer provinces along the Atlantic Coast.  One recipe would be stretched over a few days and served in a variety of ways: chunky or cooked down to a puree, and studded with plant or animal protein.

In the UK split peas have not traditionally been used so often but are readily available in health food shops and some supermarkets at very good prices.  (Budgens Belsize Park sells 100gm/3.5oz for 25pence!).  Look carefully at the use-by date; 67 has been hard-pressed to find a use-by date longer than 2023 and most are 2022. 

Split peas are well worth a try, especially for those sensitive to histamines* (usually the over 50's); split peas are low in histamines while lentils and pulses are high.

In this recipe, the base is vegan with carnivore additions. 

Note: A suggested ratio for split peas to water is 2 litres of water/stock per each 500gm/18oz split yellow peas.   


Cost: Not much, maybe a couple of ££ at most; more if using organic split peas
Feeds: 6 but recipe doubles easily

Ingreds:

   1 cup dried yellow split peas 
   
   med onion in med dice
   1 cup carrots, thinly sliced
   two sticks celery, coarsely chopped
   1 large potato or sweet potato in med dice (opt)

   1-2 tbsp olive oil

   1 garlic clove, grated or minced

   1/3 tsp smoked paprika
   1/4 tsp marjoram
   1/4 tsp basil
   1/8 tsp cumin
   1/4 tsp salt
   1/8 tsp pepper

   1 litre vegetable stock 

For Ham Split Yellow Pea Potage:  ham bones and/or 110 gm/4 oz shredded ham hock, back bacon (fat removed) or sliced ham

After cooking is complete (opt): 
   juice & zest of half a lemon
   pinch chilli flakes or a finely diced small chilli (opt)
   couple of generous handfuls spinach or kale
   1/3 cup button mushrooms, in large dice

Method:

1. Soak peas overnight in plenty of water; remove bits floating on top and drain.
2. Cover peas with an inch of fresh water, add a couple of unpeeled garlic cloves, bring to a boil; turn heat down to simmer; cook 20 mins; take off heat; remove garlic cloves; separate peas from liquid; set both aside 
3. Meanwhile put a large pot on high; when hot, add oil, onions, carrots, celery & potatoes; stir; reduce heat to low; stir in garlic 
4. Cover pan partially with lid; cook 20 mins, stirring occasionally 
5. Add herbs plus split peas with cooking liquid and enough stock to make a litre 
6. Bring to a boil; skim off any froth on the surface; bubble 5 mins.  Add ham bones/ham if using.  Then...
7. Slow Cooker: cook on low 6-8 hours  (longer cooking breaks down the peas) OR
8. Stovetop: Simmer with lid slightly ajar 3-4 hours
9. Check the level of the liquid occasionally; more stock may be needed.  The split peas are ready when they are soft but basically holding their shape 
10. Take half of the mix; coarsely blend with a stick blender and return to pot OR process all to a rough puree
11. Serve piping hot with garnishes

Vegan Vegetarian Garnish:

• Spinach or kale & mushrooms: stir in, leave a further 20 mins or until kale and mushrooms are no longer raw
• Lemon zest & juice plus chilli stir into soup  
• Memorable Crunchy Croutons or Vegan 'Bacon Bits' 

Carnivores/Pescatatarian Garnish:

• Shards of ham hock or sliced ham
• Mini beefballs cooked in water
• Flaked smoked fish.

Comments:

'It's a really comforting soup; I liked the added kale.' Semi-retired council administrator
'The vegan/vegetarian versions need something salty, crunchy or strongly flavoured to give it a kick; otherwise it gets boring quickly.' Retired writer  

Tips:

According to Kate Humble, the Swedes are masters of split yellow pea soup; she offers a simple recipe of 500g/1lb 2oz yellow split peas, 2ltr/3½pt ham stock from ham hock, 300g/10½oz ham (67 - or ham hock), 1 finely chopped onion, a few sprigs of fresh (or ½tsp dried) thyme plus a bay leaf.  It's simmered together for 3 hours and feeds 4.  While 67 loves the simplicity of the recipe, it doesn't recommend using ham stock which is extremely salty.   However, for added flavour, one could throw a ham bone into the pot and replace 1/4 of the stock with ham stock.

This photo combines both recipes, using the vegetable base and adding ham; it cooks to a luxurious thickness - so thick you can stand and a spoon up in it - 
but if you want to make it go further or prefer something thinner, add stock.

  

NOTES ON HISTAMINES: Histamines are chemicals in the body responsible for allergic responses.  Histamines can't be avoided.  Histamine intolerance doesn't mean the body is sensitive to it but does indicate there's too much of it in the body.  Research into Histamine intolerance continues; it's poorly understood and not easy to diagnose.  However limiting foods which produce high levels of histamines can help.

More budget conscious on NavBar: Recipes 1/Frugal...

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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.  

GASTRIC CORONAVIRUS: WHAT IT IS & HOW TO TREAT IT

This post covers:
     Gastric Corvid 19 - symptoms 
     What will help symptoms of gastric Corvid 19
     Gastric Corvid 19 & Singleton Self-Isolation

If you've been unlucky enough to contract even a mild version of Gastric  Corvid-19, the symptoms of which do NOT include dry cough, you'll want to tell the world.

The little known variant easily masquerades as gastric 'flu or even food poisoning -- diarrhoea (sometimes explosive), vomiting, nausea, chills, dizziness -- accompanied by a fever and a continual need to sleep.  As with conventional corvid 19, symptoms range from mild to severe to needing hospitalisation.  

Where it differs is in its duration.  Gastric Corvid-19 is a sneaky thing...just when you're re-gaining energy and eager to bust out of complete self-isolation (no outside exercise, no shopping) the blighter returns.  And the wretched symptoms can return again and again over a period of up to 40(!) days.  And while you have symptoms, you can still infect others.

Doctors say for some, secondary rounds of symptoms are milder and eventually fade.  But an unlucky few progress to breathing difficulties and hospitalisation.  That's when a call to 999 is in order and why it's really important to stay in touch with your GP practice.

The blogger hasn't ever tried to call 111 but contacting the GP practice was a doddle and very reassuring.  Contact with a receptionist was almost instant; a phone consultation with a doctor came within hours.  A second call a week later brought a phone consultation within twenty minutes.  

The advice to self-isolate totally for a second week was painful for a singleton gym bunny living on her own, relying on walks in the park and shopping trips for relief.  But then, very few people with gastric corvid - even mildly - will be capable of any exercise.  The fear of infecting others also keeps one compliant.  

Does anything help those suffering from gastric corvid-19?

The obvious things: lots of fluid, rest, paracetamol (but not ibuprofen) for fever. 
Try to take in some nutrients to boost your body's efforts to fight off the virus.

SASSY LOCKDOWN SINGLE VEGETABLE SALADS: Easy, wallet-friendly, make ahead

• One vegetable transforms into a crisp, tart salad in minutes...
  

  First posted Christmas 2018

  

  Radish Salad: one of three fast, feisty single-vegetable salads (Others below)
  
  

  • photos 11.12.18

  In Lockdown, we might not always have the time - or inclination - to prepare multi-ingredient salads.  But it's pretty important to have something raw on the table every day to keep the gut and immune system healthy.  
  
  Single-vegetable salads are simplicity themselves and can be part-prepared ahead of time.  All are easy on the wallet and offer alternative ingredients in case the cupboard is getting bare.  And all are delightfully delicious.
  
  Salad 1: Radish 
  
  Here's solution to the problem of leftover rubbery, sad-looking radishes languishing in the back of the fridge.  Use up the entire bag early on in a simple tangy bowl of crunchiness.  Sliced and bathed in a tangy creamy dressing, the radishes don't even taste of radish and the kids won't complain.  Prepare at least 2 hours ahead.
  
  Cost: £1.00
  Serves: 4-6 as side, easily multiplied 
  
  
  

  

  2 cups (1x 200gm/7oz) thinly sliced radish, common garden or mixed
  coarsely ground black pepper
  1/4 cup creamy as lemon or lime dressing (below)
  2 tbsp parsley, chives or mint
  1/4 cup nuts or seeds; eg toasted walnuts, cashews or sunflower/pumpkin seeds (opt but adds something special to the flavour & texture)
  
  
  
  Creamy lemon or lime dressing
     2 tbsp strained 0-fat yoghurt
     1 tbsp mayonnaise
     1/2 tsp Dijon mustard
     1/2 tsp lemon or lime juice or vinegar (white, cider, balsamic)
     1/2 tsp finely grated lemon/lime zest 
     1/4-1/2 tsp sugar (opt)
     pepper & salt 
  
  An hour or two before serving, mix ingredients.  Refrigerate.
  

  
  

  
  

  Salad 2: Sweet & Sour Exotic Cucumber
  

  

  
  

  The humble (frugal!) cucumber takes on hidden depths in this delightedful  recipe.  Start at least four hours before needed.
  
  Ingred:

      1 cucumber, thinly sliced

    
  Dressing      

      1 tbsp white wine vinegar (or any vinegar in the cupboard or white grape juice )

      1 tsp maple syrup, honey or sugar

      1tbsp toasted sesame oil  

      1 tsp soy sauce (reduced-salt for oldies)

      1 tbsp chopped parsley or cilantro or chives

      half small fresh chilli, finely diced OR generous pinch chilli flakes

      2 tsp light veg oil

      2-3 grated cloves garlic

  
  Garnish (opt)

        toasted sesame seeds

  
  Method:

  
  

  1. If cucumber is not organic, soak 20mins in a 9-1 solution of water and vinegar; drain & rinse
  2. Slice cucumber thinly (a mandolin is useful here). salt lightly; leave 10 mins; rinse well, drain  
  3. In a separate bowl, mix vinegar, sugar and other aromatics; stir 
  4. Press cucumber slices between layers of kitchen paper to remove excess moisture; add to dressing, tossing until all are coated 
  5. Pour into a sealable plastic bag; refrigerate at least 4 hours, turning now and again
  6. Serve with strips of raw bell peppers and whole radishes or other salad ingredients (opt)
• 
  
  Salad 3: Lettuce with Green Herb Dressing
  

  

  
  

  If you've managed to find English lettuce, the kids will love watching chef mum or pop twist the lettuce's knob and the leaves fall, petal-like onto the serving dish 
  
  Ingredients: 
  
      1 round English lettuce (pref but any lettuce will do)
  
     6 tbsp Greek or Icelandic strained 0-fat yoghurt (make your own see 67's salad dressings)
     2 tbsp mayonnaise
     3-4 tsp mixed fresh or dried herbs: parsley, chives, basil, spring onions
  
  Method:
  Make ahead at least 4 hours
  

  1. If using English lettuce: Remove scruffy, limp outer leaves but leave lettuce whole.  Run cold water over the leaves and shake thoroughly.  If preparing a day in advance, wrap the lettuce in paper towels or a clean tea towel. When ready to serve: Have a good sized plate ready.  Bang the lettuce's bottom sharply on a hard surface and hold the lettuce, leaves side up, over the plate.  Twist the knob and remove.  The leaves will fall - flower-like - onto the plate.
  2. All other lettuces, remove scruffy outer leaves, wash, drain and wrap in paper towels or clean tea towel until almost dry.  When ready to serve, arrange around the bowl of dressing. 
  3. Blitz the yoghurt, mayo and chosen herbs until the mix turns pale green and is flecked with herbs. Season.  Pour into a small bowl and place in the middle of the lettuce leaves.
• 
  
Vegan Option: use vegan mayo & yoghurt


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

ITALIAN FLOURLESS CHOCOLATE CAKE: easy indulgence

Gorgeously rich, intense chocolate treat...

Italian Flourless Chocolate Cake a la Angela Hartnett
'Lovely' 'Yummy'

In Lockdown, it's easy to lose track of time.

It wasn't until Easter was almost upon us that many households suddenly realised a new chocolate treat was required.

67's was one of them but did manage to produce this exquisite Italian torta from a recipe by Angela Hartnett* last week.  It's flourless, relying on ground almonds and fairly easy to put together. 

The result is lovely and chocolatey - a cross between cake and brownie - with a deep chocolate hit. 

The better the chocolate, the better the taste but for the frugal, Bournville will be fine.  

The cake is so rich, portions can be small.  

Cost: £2'ish
Makes:6 normal portions; 8 small 

Ingredients: 
   100gm/3.5ozoz, dark chocolate in pieces (pref 70% cocoa fat)
   
   100gm/3.5oz soft unsalted butter
   100gm/3.5oz white sugar

    2 eggs, separated
    1/2 tsp vanilla (opt)
   
   100 gm/3.5oz ground almonds
  
Garnish:
    cocoa powder


Method:

LOCKDOWN: STOVETOP POPCORN, frugal, low fat, salty or sweet

A frugal, fabulous healthier snack...

 Stovetop Popcorn: Sweet Paprika & Skinny Carmelised Nut
'it's easy when you know how - families will love making this' 

Where popcorn is concerned, you can easily buy pre-popped from the supermarket or cinema.  Or you can microwave 'cook-your-own' ready-prepped popcorn.   

But trust me, there is nothing kids like more than to make popcorn from scratch.  In or out of Lockdown 

I know, I know.  Make-it-yourself popcorn can be hit and miss.  There might be burnt bits left on the bottom of the pan and sometimes lots of unpopped kernels.  If you're not watchful, you may end up with a pan burnt black which could take a long, long time to clean.  

But once you know how to do it right, making popcorn from scratch is easy and delicious.  You can dress it up in all manner of ways: savoury or sweet.  It's also gratifyingly frugal.

Fresh Popcorn is a healthy treat.  You get to control the amount of butter, salt and/or sugar.  It's delicious crunchiness is satisfying and provides lots of fibre for the guts!  It doesn't need much to take it to another level; the web has lots of different toppings.  

67's favourite toppings, pictured above, are Smoked Paprika & Salt, and for special occasions a lower-cal Caramel Nut Sauce.  Both aim for lower levels of fat, salt and sugar without stinting on deliciousness.  

Cost: pennies
Feeds: 2-4, depending on greed

Ingreds:
    2-3 tbsp vegetable Oil
    1/2 c PopCorn kernels (supermarkets or (organic) delis & health food shops) 

Toppings: smoked paprika & salt and/or butter, sugar, nuts

Equipment: 
    A medium weight heavy-bottomed pan with a well fitted lid, pref glass

Method:

LOCKDOWN: ENHANCING FLAVOUR & CUTTING CARBS

By now, home cooks might be wondering how best to add a little more flavour and variety to meals.  

Celebrity chefs are offering plenty of tips but many suggestions will be outside most people's budgets and are a little esoteric for the average household.  Moreover, when the lockdown is over - and it eventually will be - the ingredients will likely end up shoved to the back of the cupboard. 

This is the time to build up a store of must-have ingredients which will be used again and again, in or out of lockdown.  Clearly, unless the budget is very generous, one will start slow and build up.   

The Carb Problem

The temptation to rely on carbs - which are incredibly comforting during times of stress - is playing havoc with waistlines.   The answer is to gird the loins, bite the bullet...and every other relevant cliche going - and start eating more salads and vegetables.  (And a little more protein, if you've been avoiding it.)

Carbs are not forbidden but reduce them to once or twice a week and make sure they are high in fibre.  The only thing better than a loaf of fresh-baked white bread from your favourite bakery (if its still open!) or supermarket is the fresh brown seeded variety.  It freezes well but is so delicious, it'll be a struggle to stop eating it.

Anxiety levels are easing off so it will be easier to restrict treats cakes to one or two cookies rather than half a packet or a single reasonable slice of cake.  

Wholemeal pasta tastes just as good as white and is better for you; cooked properly and baked in a sauce, no one will recognise the difference. (See Tuna Pasta Casserole with Potato Chip Topping).  Marks is doing wholemeal egg noodles (which 67 hasn't tested.)  Also, if you can get hold of some Chinese 'glass noodles' (in individual or family size packs) made from green bean starch, they are low-carb but satisfy like other noodles. (See How to...use your Noodle/s)

Brown rice takes longer to cook but gives fried rice oomph; its heft will satisfy longer and freshly grated ginger and garlic become less overwhelming. 

Salads may seem a bit boring but it's easy to jazz them up with unusual tasty dressings and dazzling additions.  See Salad Enhancers (below)

Seasonings 

Salt: table salt, good for baking; supermarket sea salt enhances all other cooking 

Pepper: go for packages, not jars from the international section of supermarkets; fine or coarse ground is good at table or in cooking, whole peppercorns brilliant in stock. (Spice jars are available at about £1 each at places like Hema & Flying Tiger)

Cinnamon: [opt] for baking, granola & a sugar substitute in coffee) and nutmeg (for pies). Some studies show cinnamon is helpful in the treatment of diabetes.

INTERNATIONAL CUISINES

Italian: Basil (for tomatoes), Oregano (for that Italian flavour), Thyme (great with chicken) OR Italian seasoning. Tomato Paste.  Pesto.  Parmesan (freshly grated from a wedge, not dried; either from a big block or a small wedge [stored in the fridge wrapped in greaseproof paper then tightly cling-filmed])

Chinese: Reduced-salt (not low-salt) soy sauce, rice vinegar or sherry or white wine or grape juice, 5-spice powder (star anise, cinnamon, fennel, pepper, cloves); star anise.  Fresh or dried ginger & garlic.  Sesame seeds.  Toasted sesame oil.  Bottled Savoury Sauces: Oyster, Hoisin & (for the adventurous) Black Bean

Indian: garam masala OR curry powder, cumin, cayenne pepper, turmeric.  Curry pastes.  Poppadums (microwave for lower-fat)  

Latin America: smoked paprika (great with popcorn), dried chipotle chillies (reconstituted, gives a spiky smoky kick without burn), a hot sauce (tabasco? Siracha?), fresh chillis or dried chilli flakes; fresh or bottled lemon juice

Middle Eastern: Za'atar is the classic spice mix (sesame seeds, sumac, thyme, marjoram, oregano & salt); sumac (adds sour'ish lemon flavour); tahini (sesame paste: not just for hummus, also for dressings).

Condiments

•    Worcestershire Sauce (intensifies meaty flavours)
•    Mustard: both Dijon & Wholegrain (own brand is fine)
•    Mayonnaise (Hellman's vegan had good reviews)
•    ketchup (Note 67's recipe for low-sugar ketchup; Heinz's lower sugar & salt version is very good )
•    brown sauce (adds a bit of tang to stews & casseroles)

Salad Enhancers 

Salad can get boring but there's a great selection of interesting, tasty dressings that add a 'wow!' factor.  Ring the changes with simple side salads of leaves, cucumber & tomato or even a plateful of a single salad vegetable, gorgeously dressed.  See the Salad section of Recipes II on the NavBar above.

Or jazz things up with something more like a hefty snack or a meal with a plentiful variety of salad ingredients (carrots in curls or grated, peelings of raw zucchini, sliced spring onions, different types of lettuce (sweet or slightly bitter; soft or crunchy) and/or spinach leaves).  Then add leftover cooked meat or fish (tinned is ok) and dazzling additions such as: 

• artichoke hearts
• avocado chunks bathed in lemon juice & salt & pepper
• olives, drained - oldies should rinse before use 
• sun-blush tomatoes (jarred or make your own)
• home-roasted or purchased salted nuts (wipe with a serviette to cut oil & salt) 
• leftover cooked potatoes or sweet potatoes
• lightly cooked vegetables: cauliflower, broccoli, green beans, mange tout
• pulses, washed & drained
• pickled vegetables (see Vegetarian/Vegan, Recipes II on Nav Bar)
• fresh fruit, tinned in juice (not syrup), drained, or dried (reconstituted in boiling water 5 mins & drained) 
• anchovies (an acquired taste, but still...)  

Some of the material is taken from

 College Catering Store Cupboard 

 first posted in 2015

Copyright: 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.

SUNBLUSH TOMATO BOMBS: Vegan, Frugal, Easy

Flavour Explosion in a Mouthful...

posted 2015; updated 10/24

So unbelievably wonderful, tasters will be in raptures!
(These are in wedges but cherry tomatoes are ideal!)

When these gorgeous, intensely flavoured sun-blush tomatoes were served to the Lunch Club, they caused a sensation.  The flavour was bright and intense; long slow cooking concentrated juices in the cavity of the tomato.  Everyone demanded the recipe.

The tomatoes add glorious vim and vigour to any salad, or pep up tomato sauces when added just before serving.  They are fabulous on toast or with scrambled eggs or in baked beans or tomato-based casseroles.

Often served in high-end restaurants, the tomatoes are easy to prepare.  The classic method is long, slow, low cooking in a low oven, usually while cooking a roast or casserole; towards the end of the cooking time, they need careful watching.  

Air-fryers cook tomato bombs more quickly; say 30-40 mins.  Check after half an hour.  

Nigella's Moonblush Toms 

Some recipes start with a very hot oven that is turned off when the tomatoes go in; the trays are left overnight.  67 hasn't tested this method but Nigella likes it and it will save on electricity bills, helpful in our crisis-ridden times.

Cherry tomatoes, cut across the diagonal, work best but 67 only had  common-all-garden packaged tomatoes.  They were cut into small wedges (as shown above.)  The oven was a little higher in temperature than required, having previously baked a cake; the wedges cooked a little faster than normal.  To compensate, the oven was turned off after 20 mins and the tomatoes left inside for a further hour.  They turned out perfectly.

If you've a thing about garlic, don't worry; you can always restrict yourself to one sliver of garlic for each tomato or leave it out altogether.

Cost: £1-75-2.50'ish, depending on tomatoes (10/24) 
Feeds: 6-8 as side or makes about 100gms/3.5oz, for flavour bursts in a salad

Ingredients:
    1 punnet cherry tomatoes, halved across the middle OR 6 medium tomatoes in 6 wedges each 
    1-2 cloves garlic, very finely sliced into matchsticks (opt)
    Olive oil, extra virgin if possible 
    salt & pepper
    basil and/or thyme, dried or fresh
    sugar (no more than 1/2 tsp)

Method:

BANANA WAFFLES: lower fat/sugar, no-yeast ..

Bits of leftover Banana hidden in crispy creamy Waffles will calm the kids (and Mum & Pop) in these unprecedented times...

Banana Waffles: keeps the kids calm and happy 

updated 09.04.20; photo 31/10/18

Apparently Banana Bread is one of the most popular recipes ever since the Lockdown.  But bananas are not just for cake -- they are terrific in Waffles. 

And not just because they are tasty, satisfying and nutritious.  For parents still trying to deal with children full time, bananas helpfully calm moods - especially in kids  - and that's a major bonus! 

Bananas are full of tryptophan, which converts to the feel-good hormone serotonin.  And, with high levels of B vitamins, they also relax and soothe minds and help unclench muscles.

So these crisp warm banana waffles* from 67goingon50 are a double delight: gloriously tasty, warm and crispy, and preventing nervous overload.  For parents, too.

67's Banana Waffles are also healthier than most: yeast-free, lower-fat (if you avoid butter) and low-sugar (though, of course, you can overdo it on the maple syrup!).

Banana Waffles can be made the day before and reheated in the bottom of a moderate oven.  They can also be frozen.    

Cost: £1.75 (2020)
Makes:8-10 single waffles  (recipe doubles easily)

ingred 

    1/3c walnuts, toasted & coarsely chopped (opt)
   
    110gm/3.8oz plain white spelt or common wheat flour
     40gm/1.4oz polenta (OR wholemeal flour) For higher protein replace polenta with ground almonds
    2 tsp baking powder
    pinch salt
    1/2 tsp cinnamon (opt)
    
     1 lge egg yolk

     300ml dairy or plant milk
     2 tbsp melted butter or light veg oil

     1/2 tsp vanilla extract

     1 large egg white      

      min 2-max 4 tbsp sugar

     1 med banana, quartered vertically, in 1/4in/1/2cm pieces 

Optional: add a handful of chocolate chips to the batter OR drizzle cooked waffles with melted chocolate 

Method:

1. Toast walnuts in 180c/350f oven or air-fry 5 mins; cool; coarsely chop
2. Preheat waffle iron
3. Whisk flour, cornmeal (or wholemeal flour), baking powder & salt
4. Combine milk, fat, vanilla & egg yolk, pour into dry ingreds; stir well or hand whisk - don't beat -  until moistened; a few small lumps are okay
5. Add bananas to batter
6. Whisk egg whites on high until firm peaks form, adding sugar gradually; fold into batter until no streaks remain
7. Bake in waffle iron 6-8 mins or golden 
8. Scatter over walnuts & pour on maple syrup (or honey, golden syrup or jam)

Comments:

'I liked these - especially the chunks of banana - and the nuts and syrup were lovely.' Retired writer  
                                                                                                                            *adapted from Food & Wine

Tips:

• 67 added half bananas and half blueberries 'cause that's what was in the fridge and the waffles were fine
• if this is your first time making waffles, see How to...Waffles: Everything you Wanted to Know
• If you don't have a waffle iron, do a Jaimie Oliver and cook a giant ridged waffle in a well-greased grill pan over med-high heat until golden brown underneath- 4-5 mins (check by lifting a corner with tongs or a blunt knife). Flip and cook the other side 4-5 mins
• if you can't be bothered separating the egg, mix it whole into the milk; you'll still get an okay waffle

  waffles/pancakes on NavBar/Recipes I & II
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This recipe has  been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without theauthor's written permission.

LOW/NO SUGAR INSTANT JAM/FRUIT COMPOTE: frugal, easy

GREAT FOR FRUIT GLUTS OR SOFT BUT NOT ROTTEN BERRIES...

updated 9/24; original post 2015

Almost-Instant Strawberry Compote, with sugar-free, low-fat Scotch Pancakes for tea 'Astonishingly good! I'll always prefer this to store-bought.'

This recipe is perfect for end oif season fruits when berries can be a little less pricy then normal.  

It is also good for own-brand supermarket berries which can sometimes  be sometimes be disappointing -- not quite sweet enough, maybe a little soft.  

But they all make unbelievably delicious almost-instant jam/compotes. 
And you can add any berries languishing in the fridge or discounted berries because they're on a sell-by date.

All you need is a frying pan, fruit, water or orange juice, sugar and vanilla essence.  Use one type of berry or a mixture, and as little or as much sugar as you like.  

Cooking time will determine whether you end up with a Compotes containing softened but whole pieces of fruit in a jammy sauce or Jam which is broken down into a spreadable puree.  

Cost: depends on the fruit, min £2.50'ish (9/24)

Makes: 3-5 normal portions

Ingredients :  

   small punnet fresh or frozen berries 

   minimum 1 tsp sugar  -- max 2 tbsp sugar, depending on sweetness of fruit

   2.5 tbsp water or orange juice to the pan

   1/4 tsp essence of vanilla OR 1/4 tsp orange zest 

  

  generous squeeze of lemon juice (opt) OR

  a shot brandy, whisky or fruit liqeur

Method:

1. Put a heavy-bottomed frying pan over med-high heat
2. Remove any bruised or rotten bits from fruit
3. When pan is ready, add fruit, a bit of sugar (try a minimum amount first) and a tbsp water or juice; stir; if the mix is sticking, add a little more liquid 
   
4. Turn heat to medium; cook berries until the juices start to run (maybe 5 mins).  Add vanilla extract.  Taste; you'll be surprised by its sweetness but if necessary, add more sugar, bit by bit
   
5. Then, for compote: when fruit is soft but still holding it's shape, add a little more water/juice until it reaches a thick pouring consistency; if you like, add a little lemon juice or alcohol 
6. For jam: turn heat to medium-low; let the mix cook down, stirring occasionally, 5-10 mins until it turns glossy and spreadable; if you like, add a little lemon juice or alcohol  
7. Leftovers, if any,  keep in the fridge three days; if frozen; a month

Comments:

'After trying this, I nearly always make my own...even if I can't find cheap berries.'  Trainee chef  

Tips:

• once this method is mastered, try sensational Plum & Ginger Jam
• How to Freeze Fruit
• fruit can be frozen once in its raw state and again when cooked, but no more

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Copyright: 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.