SENSATIONAL SKINNIER CHEESE SAUCE WITH BUTTERNUT SQUASH, low-fat, easy

Fabulous reduced-fat cheese sauce for all seasons...

67's Gorgeous Skinny Cheese Sauce with a rich butternut component turns Mac'n Cheese into a rich delight...and it is just as good for cauliflower  

Cheese Sauce enhanced with Butternut Squash is the perfect lower-fat/cholesterol treat which will clean up 'dirty' comfort food.  The sauce has sharply reduced fat levels but is fabulously tasty -- so much so that some tasters prefer it! 

The sauce is surprisingly easy to prepare and is so abundant there will be plenty of leftovers.  

It will work beautifully with Mac'n Cheese (see recipe in Tips), Cauliflower Cheese, cheesy dips, baked potatoes, bread-bowl appetisers, omelette fillings and reduced fat Welsh rarebit.

For anyone trying to live a healthy lifestyle or to lose weight, but missing creamy sauces, you'll never look back! 

Cost: £4.50-ish??

Makes: lots

Ingredients:

   1 medium butternut squash (5'ish cups)

   1 large brown onion, about 100g/3.5oz (fodmap: replace with equiv trimmed fennel) 

   2 cloves garlic, peeled (fodmap: roast garlic & squeeze out puree OR leave out)

   1.25 cups vegetable broth (granules ok)

   min 1 cup-max 1.5 cups dairy or plant milk (67 used generous 1 cup almond milk)

   

   2-3 tsp Dijon mustard   

   1.25 tsp celery salt

   1/2 tsp salt

   1.25 tsp pepper

   1/4 tsp turmeric

   1.25 tsp smoked paprika

   1/2 tsp cayenne powder

   1.25 tsp nutmeg

   2 tbsp lemon juice

   113.5g/4oz low-fat dairycottage cheese, drained 

   min 141.75gm/5oz reduced-fat cheddar (67 used Cathedral plant cheddar) 

   3g/1oz grated dairy/plant Parmesan

scant cup of breadcrumbs (pulse stale bread in food processor until coarse crumbs form)

   

Method:

SINGLETON'S SKINNIER GREEK HUMMOUS, vegan, Low fat, no dairy, easy, beetroot opt.

No more half-eaten tubs of hummous mouldering in the fridge with this recipe..

Use tinned or reconstituted dried chickpeas for a fabulously easy, tasty, skinnier hummous that's 'Creamy, tasty & thankfully not too garlic'; 'different - in a good way - between yours and shop bought.'

This gorgeous low-fat, dairy-free hummus is designed to provide enough to satisfy a singleton/couple's craving but not to bore.  

But by simply doubling or tripling the ingredients, it morphs into a party or picnic piece.  

Because it's such an easy recipe,  67 strongly recommends using dried chickpeas which have been soaked overnight and boiled.  (See Cooking Clever with Pulses)   The flavour and texture are so worth it.   

Dried chickpeas are also so much cheaper than tinned, especially the organic ones.  Leftover whole chickpeas freeze and defrost easily.  

Of course, if time is of the essence, tinned chickpeas will be absolutely fine but the hummous will likely be thinner.   

Cost: low

Feeds: 1-2: recipe multiplies easily 

Ingredients:

1/2 cup drained chickpeas, tinned or reconstituted

1 small clove garlic, peeled

2 tbsp tahini

1 tbsp olive oil (opt - 67 didn't bother)

Juice of half a lemon or lime (or 3/4 tbsp concentrated bottled juice) 

1/8-1/4 tsp salt

1/4 tsp cumin

1/8-1/4 tsp cayenne

          up to 1/4 to 1/3 cup water, plant milk or veg stock - you'll have to guesstimate to begin with

Method:

CORONAVIRUS: PREPARING FOR A SECOND WAVE: PART 1

LOSE THOSE EXTRA POUNDS BEFORE A 2ND WAVE OF COVID...  

Can't help but love and laugh at this cartoon
Courtesy of CartoonStock and licensed for reuse under this Creative Commons Licence

LOSE THOSE EXTRA POUNDS

While life has improved post-lockdown, few people think this Covid thing is over.  

On the one hand, remedies which apparently reduce the worst effects of the virus are being marketed, and there are hopeful noises about an early vaccine.  

On the other hand, effective contact tracing - without which we could be up the creek without a paddle come 'flu season - appears further and further away as time goes by.

Though no one knows what will happen, we are braced for a Second Wave in the autumn and wondering what - if anything - can be done to protect our loved ones.

We're already wearing Masks (though loathed by many, especially glasses-wearers).  Hand-washing and sanitising are so entrenched we barely think about it anymore.  Social distancing - whatever the size of the government-designated gap - is more or less the norm. 

Courtesy of covid-yale-edu and licensed for reuse under this Creative Commons Licence

Now, the focus is on Obesity, one of the most important predictors for severe coronavirus.  No matter what your income, Covid hits the obese disproportionally hard and the obese are most likely to end up in hospital and on ventilators.

This week's post - part 1 of Coronavirus: Prepare for a 2nd Wave - focuses on dietary measures to reduce obesity.    Part 2 will look at the Immune System.  Can non-medical therapies help boost its power, or are they just a load of old cobblers? 

LIVING WITH THE THREAT OF A 2ND WAVE OF CORONAVIRUS

The Government is committed to helping the public get the weight off in order to minimise the severity of the effects of Corvid.  Their obesity strategy will encourage  nutrition & weight management plus exercise (walking, cycling & free exercise apps).   

For many people; it will be about dropping those few extra pounds; others will be encouraged onto a major diet.  Whichever category you fall into, losing weight requires work and will be a longer-term proposition than a vaccine or curative drug. 

Courtesy of Gary Glassbergen and licensed for reuse under this Creative Commons Licence

GARLIC CHIVE BREADSTICKS: sensationally more-ish; almost-instant

You could save these home-made breadsticks for a special occasion...

Home-made Garlic Breadsticks - a cut above

...but they're so delicious, quick & easy, why would you?

Trust 67goingon50 - these quick and easy breadsticks are fabulously delicious and the best alternative to garlic bread going.

They are soft and chewy inside.  They have a strong golden crust.  They taste sensational - salty, garlicy and lightly oiled.  

OK, they can be a teensy bit fiddly to form but no one will be put off by their shape once they've had a taste.  Get the kids to help -- they'll love it and it will be a good excuse for any deficiency in artistic merit.

As always, there's a good level of fibre with some wholemeal flour; oil and salt are kept to a minimum.  Chives add an onion-like layer of flavour plus vitamins & calcium but are optional.

For best flavour, eat on the day.  

Cost: £1.50

Makes: about 24

Ingredients:

Cup sizes: 67 used English cups (250ml) but any cup will do as long as the proportions are honoured, ie, it's used for both dry and wet ingredients

   1 cup plain flour, inc 2-4 tbsp wholemeal or wholewheat flour
   2 tsp baking powder
   1/2 tsp sea salt

   170gm/6oz 0-fat plain Greek/Icelandic yoghurt (other yoghurts will be too wet) 
   1 egg white, raw 
   
   Optional Toppings: sesame seed, Nigella seeds, sunflower seeds, onion flakes or a combination

Method:

Breadsticks

BANANA SOOTHIE: healthy, calming

If ever a drink reflected its qualities, Banana Soothie is it...

Banana Soothie - white, creamy and ever so calming 

                             photo 22/7/20

There hasn't been a typographical error -- this truly is a Banana Soothie (even though it might also be considered a smoothie).

A day on this delicious drink (as part of a diet, maybe? Or to soothe a dicky tummy?) will leave you thrilled with how relaxed and happy you feel.  You'll be reminded how delicious bananas whizzed up with milk/yoghurt are.

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

They are high in fibre and can benefit heart health, diabetes and digestion.  And they're frugal!  

As lockdown eases, it's a perfect drink for keeping a positive attitude.  Simple and easy to make, it will soothe any fractious/gloomy/anxious 

family member, whatever their age. 

Ripe bananas are best for this drink.  

Cost: pennies

Makes: 1 portion

Ingredients:

   1 ripe banana

   1-2 tbsp o-fat yoghurt + 1/2 cup water OR

   generous half cup nut milk (67 used almond) or whole diary milk

    1/3 tsp vanilla essence

   a few ice cubes

   nutmeg, a few grates of fresh or 1/8 tsp dried

Method:

1. Peel banana; remove strips of fibre; cut out any black bits; chop coarsely
2. Add to yoghurt & water or milk, vanilla & ice cubes; process until smooth and frothy
3. Pour into glass; sprinkle with nutmeg

 

Tips:

• for a 1-day fast, have 4 of these smoothies
• for a treat instead of a remedy, replace yoghurt/milk with ice cream.
• too many bananas can be fattening

Please leave a Comment in the box below

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

PRODUCTS/PLACES TESTED BY 67GOINGON50 (3)

1.  BELAZU TAHINI:

This Middle Eastern tahini is the 'bees' knees'!

Belazu Tahini is produced by a family of Samaritans on Mount Gerazim close to Nablus, the original home of tahini, close to Jerusalem.

  

67 tested it completely unadorned on wholemeal bread (first time ever) and was impressed.  Lighter and 'cleaner' than peanut butter, smooth, not at all claggy, it tastes and smells fresh and delicious.  

It only comes in 1 kilo jars but tahini isn't just for hummus.  It's an essential component of many popular global dishes from the Middle East, in China, Japan, India and contemporary health food.  

It's lower in sugar and saturated fat than peanut butter but equal in cholesterol.  

It's delicious on bread, with or without honey.  It also appears as a sauce for meat and fish, in salad dressings, on Chinese noodles (!!) or in sweet desserts.  (some recipes below)

If you're a small household, share the purchase price with friends.  It's worth it. 

Belazu Tahini £11/kilo; keeps a year from production date; from   Black Truffle on Englands Lane 

 

Lamb Kebabs with Spicy Tahini Sauce

Spicy Sesame Noodle Salad 

2.  70+% Cocoa Solids Baking Chocolate

   When it comes to baking chocolate, 67 uses a variety of brands.  If feeling frugal, it's Cadbury's Bourneville (though not 70% cocoa, it's good in baking and still produced in the UK); then, Morrisons's Dark Baking Chocolate (before it disappeared from the shelves).  

   Nowadays, it's M&S's 70% Dark Cooking Chocolate (£1.10 for 100gms).  

   Sainsbury's is now offering 76% Belgian Dark Chocolate.  It's not as sweet or creamy as M&S's and it has a slightly bitter undertone; nor is  it such a bargain at £1.50 for 100gms .  But if my local M&S runs out of baking chocolate (as it often does)  Sainsbury's will do fine.

Sainsbury's 76% Belgian Dark Chocolate: £1.50/100g

3.  Bournes Fishmongers and Seafood Bar/Restaurant, Belsize Village  

    Belsize Village is really up-and-coming these days.  

    This new fishmongers/deli/restaurant in Belsize Village was popular with locals, even before Covid-19 shut down its Wine Bar and downstairs restaurant...and before the new popular restaurant extravaganza Belsize Streatery.  

    The fresh fish is as pricy as any other fresh fish outlet but the quality is fantastic and the staff friendly, helpful and and knowledgable.  For the few pennies more, I'm happy to skip the long convoluted trek to my usual source, Whole Foods in Kensington. 

     I've not yet tested the bar/restarant but am looking forward to doing so.   

DISCLAIMER: The author accepts no liability for the consequences of any actions taken on the basis of the information provided.  Any information not sourced to a second party is the copyright of the blogger.

The 'New Normal' is on its way in London...

 ROAMING THE WEST END...

1.  67goingon50 has been desperate for a meal from a favourite family restaurant in Chinatown but - alas! - it's still closed.  And it's not clear when or if it will open again.

Less than a fortnight ago Chinatown was virtually deserted; rumours are now swirling that many eateries are planning not to re-open at all.  

But on Thursday (16 July), Chinatown was beginning to bustle.  Gerrard Street, which is normally closed off to traffic anyway, has sprouted a garden of restaurant tables, and there were plenty of Chinese and western diners occupying them.

Ruyi, at the Shaftesbury Road end of the street, looked slightly scruffy but had an air of no-frills good home-cooking.  Prices were low; the staff friendly and persuasive.   Singapore noodles were surprisingly satisfying -  tasty and generous.  One for a return visit. 

Reviews on yell were a strange balance of 5 stars and 1 star with little in-between.  The negative reviews were really nasty; is/was someone running a vendetta against Ruyi?

Student and tourists looking for well-priced 'home-cooked' style Chinese food should give it a try. 

The popular Chinatown Bakery on the square has a window for take-away; some items are available but not on the menu.  Just ask.

2.  Loon Fung Supermarket...

...much busier now than recently.  Temperature checks on entry.

3.  John Lewis Oxford Street...

... opened at last on Thursday.  By late morning queues to get in were double the length of the building, almost putting off prospective shoppers, but the wait was no longer than 6-7 minutes.  Live music from the atrium welcomed us back!

It was good to be there, even if hand sanitising is mandatory on entry.

4.  Uniqlo...

...has been open a little while.  Business is slow and there are some great bargains.

An exceptional Ines De La Fressange cotton jacket in a gorgeous pale blue, beautifully cut with striped lining, reinforced 67's belief that stuff on a page is no match for seeing/touching in person.  Online, I would never have considered the colour but it was quite (!) flattering.  And I know from the weight of the fabric that the jacket will take me though autumn.    

Reader, the jacket was £50 off!  Regular price £70; mine for £20!  There are still a few left in medium sizes but most are small or extra large.  (Extra-large for a tiny Japanese person might be the equivalent of med-large for a Caucasian.)

 

5.  H&M

...wandering the aisles, I was sorry the shop wasn't open when the heat wave started. The summer styles are so covetable, especially the frilly and square cut blouses in bright colours.  They will be great for next year, too...

  

6.  Ole & Steen Coffee Bar/Cafes

Thank goodness...branches are opening here and there, and the one at Great Bedford Street (Oxford St end of Tottenham Court Road) is doing steady business.

7.  North West London

The most popular cafes are moving back to sit-down service both indoors and out.  A few establishments have disappeared, replaced with bright little cafes/eateries which seem to be aimed at younger, with-it clientele.

Roll on Business as Usual!  Ish.

     

      Please leave a comment in the box below

    

DISCLAIMER: The author accepts no liability for the consequences of any actions taken on the basis of the information provided.  Any information not sourced to a second party is the copyright of the blogger.

VANILLA SHEETCAKE WITH CHERRIES Indulgence

67goingon50 returns full-time on 22 July

Meanwhile check out b lee@BrightSunEnter1 for food tweets 

An American-style sheetcake is a terrific way to showcase fat, ripe cherries in all the shops...

Buffet/picnic dessert/treat in guilt-free('ish) portions
'Absolutely magnificent: moist, gorgeous & the cherries are perfectly ripe!' 

You don't need many cherries - just 200gms/7oz - and they're available at under £2 in most supermarkets.  But if the budget is tight, you can do without or replace with baking cherries blanched in boiling water to soften and remove preservatives.

67goingon50 has become very fond of single-layer sheet cakes which are baked in a large flat rectangular pan, almost always iced and perfect for feeding a crowd.  

Served in rectangular slices, the smaller portions contain less fat and sugar than conventional cake.  So one can enjoy the treat with less guilt.

The Vanilla Sheetcake with Cherries is scrumptiously rich with a fine textured crumb. The fruit is - literally - the 'cherry on top'  

Cost: £5, including cherries

Serves: a crowd

Ingreds:

   280gm/9oz self-raising flour (if using plain flour reduce flour by  1.5 level teaspoons) 

    2 level tsp baking powder

   1/4 tsp salt

   

   250gm/8oz soft unsalted butter

   375gm/12oz sugar

      5 large eggs, slightly cool

      2 tsp vanila extract

Toppings:

   Cherry Glaze

       1 cup icing sugar

       1-2 tablespoons lime or lemon juice

        leftover cherry segments

A dusting of Icing Sugar

Or: whipped cream with fresh cherries

Method: