UP AND AT 'EM STRAWBERRY BLUEBERRY SMOOTHIE: Low-sugar, fat & cholesterol, high-fibre, no added sugar

Full of natural sweetness, a smoothie that hits all the right buttons...

Delicious sweetness without added sugar, refreshing & healthy for families
'Loved this - the fruit combo is so health-giving and so tasty.'

We're told not to have too many fruit smoothies because of fruit sugar.  But this smoothie based on low-sugar berries is bursting with antioxidants and other health giving minerals, is kind to the heart and to the gut.  In the heat of summer, it is refreshing and satisfying.

Blueberries - often labelled a superfood - has the highest level of antioxidants in commonly consumed fruit and veg.  Research shows they can contribute to relieving heart disease and regulating blood sugar.

Strawberries are low in calories and low on the glycemic index; they also help moderate the release of blood sugar.

Bananas soothe the gut, calm anxiety and have loads of potassium to help regulate blood pressure problems.

All three are high in fibre.

Combined with yoghurt for protein; a bit of oatmeal or nuts for even more fibre, water and ice cubes, the drink is as frothy as a milkshake (without the bad bits) and a dream in hot weather.

And, watered down with plant or dairy milk, Strawberry Blueberry Smoothie can be a fantastic free-from-added-sugar cool drink for kids.  

Cost: 75p

Serves: 1-2 but multiplies easily

Ingreds:

small banana peeled and cut in chunks

double handful strawberries, hulled & quartered

generous handful washed blueberries

generous tablespoon seeds or nuts or oatmeal

3-4 ice cubes

Pinch cinnamon or nutmeg

Method:

UPDATED SMOKED MACKEREL POTATO SALAD: 2 VERSIONS: low-fat/cholesterol, easy, picnics

Satisfy the appetite and the eyes with this cool, cool salad... 

updated June 2021; first posted  2015

(Boneless) Smoked Mackerel, Egg & New Potato Salad
with lemon & pepper yoghurt mayonnaise dressing

This delicious combination of sweetly savoury smoked fish, waxy new potatoes and brightly yolked hard-boiled eggs is low in fat but high in satisfaction. 

The Lunch Club thought the combination of ingredients unusual but wonderful. And the smoked mackerel made a change from the usual expensive fresh white fish or salmon for their twice-a-week fish meals.  

The dish requires little cooking, can be prepared the night before and assembled on the day. 

Being very conscious of salt levels, 67goingon50 prefers the loose mackerel fillets available at fishmongers.  Another good choice is M&S smoked mackerel, often on sale for 3 pkts for £7. Other food experts rate Sainsbury's smoked mackerel highly, and Waitrose fillets are good value. 

New potatoes are wonderful right now but can be replaced with ordinary potatoes.  

Serves: 4-6
Cost: about £4.50 (for the frugal, decrease the amount of fish, use ordinary potatoes and add an extra egg or two)

Ingred:

150-300 gm(1-2 pkts) smoked mackerel fillets
500-750 gms new potatoes, in thick slices
3-4 eggs
lettuce
Chives, green onions, parsley (opt)
1/2 tsp coarsely ground black pepper

200 ml yoghurt mayo with lemon

Variation: 

Smoked Mackerel Potato Salad 

with Egg & leftover Dill & Mustard Green Beans

Method:

PRODUCTS RECENTLY TESTED: JUNE 2021 (No. 4)

PRODUCTS TESTED JUNE 2021 (4)

• 67 finally tested M&S's tinned custard (60p) and was pleasantly surprised. Store the tin in the fridge for nearly 2 days to get it really cold and stir in 1/2 tsp vanilla before dolloping on your preferred dessert.  It was gorgeous on Raspberry Coconut Cake.  I can see it come winter, heated up and poured over fruit crumbles.  The tin's the perfect size for small households and there's even a bit left over for eating by the spoonful.  One problem - the custard has a faintly metallic taste; maybe small waxed packets (like the ones passata comes in) is a better option?

• 67 tested Cold water prawns because they are not farmed.  The best ones come from the North Atlantic waters around Nordic countries, especially Norway.   They are a great source of quality protein: low in calories and containing very healthy cholesterol.  They come fresh or frozen and - while not cheap - are not eye-wateringly expensive. They are popular but be warned: some producers mix North Atlantic prawns with lower-quality prawns.  Also, some packets come with a warning that they 'may contain cereals incl gluten, eggs, milk, molluscs and soya'!  300gm/10 oz fresh cold water prawns come in at about £3.50'ish; smaller packs are around £2. 

• M&S Seeded (Part) Wholemeal Wraps.  67goingon50 has often been tempted by supermarket wraps (so versatile!) but wanted something less white and higher in fibre.  Specialist delis offered something other than wheat  - spelt, corn - but often at exorbitant prices. You can make your own, of course, and 67's chickpea flower wraps are easy and delicious.  But in a summer like the one we have been having, no one wants to cook. Which is why M&S's Wholewheat Seeded wraps at only £1 a go (for 8 large!) was so appealing. It was tested as a room temp open wrap with a hoisin chicken filling, as a grilled cheese quesadilla and as a shallow-fried golden 'flat-pack' tucked-in sides wrap with a protein-veg filling.  Each one was great but the favourite was baked Cheat's Tortilla Chips  (for the calorie or cholesterol conscious).  Fried cheats' tortilla chips were sensational. 

• TRESemmé 2-IN-1 SHAMPOO CONDITIONER. During the various lockdowns, washing and conditioning hair has been a pain in the backside, especially in b bathrooms without shower attachments. TRESemmé's shampoo-conditioner is a godsend -- whether or not gym shower rooms are  open.  Apply to the roots and rinse thoroughly; hair is left clean and silky.   67 has been using TRESemmé products (found in many hair salons) for some time, mainly because it is excellent value.  Boots & Superdrug stock 800ml(!) bottles, often on offer at £5.  They last quite a while.  

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(NEW) SEEDED CHEAT'S LOW-FAT TORTILLA CHIPS, Almost Instant, high-fibre, Easy-Peasy

Have a look at Welcome to the Blog (nav bar, above) for more recipes, 

latest grocery news and tips on new products & shopping

 Almost as easy as buying a packet but much better for you...

Freshly oven baked tortilla chips with a mix of Zatar seasoning and Smoked Patrika
'Fab replacement for bagged crisps/tortillas; really crispy, more-ish & satisfying.'  

If you watch your weight and cholesterol, cravings for a bag of commercially produced potato crisps (chips, in American parlance) or tortillas.  If it's once in a while, giving in is easy.  

But after getting used to - and enjoying - a regime of home-made treats where salt and fat are controlled, and preservatives and additives ruthlessly cut (such as roasted spiced chickpeas and stovetop popcorn) commercial chips & tortillas no longer appeal.

So the discovery of some wholewheat and plain flour tortilla/wraps with linseed and poppy seeds* was a chance to experiment. 

The tortilla wraps were, after all, relatively healthy: high in fibre and with some Vitamin D, good for natural immunity. 

But in the same way that thinly sliced baguettes make great crostini canapés, so chopped up tortillas make great crispy crunchy tortillas when flash fried or - for the cholesterol phobic - baked.

The baked ones have an almost cracker like texture, but thinner and better.  The fried ones were just like my old favourites from Whole Foods - ultra crispy and a real treat - but the layer of oil, however thin, was guilt-inducing.  

I know which ones I like best but like the good girl (!) I try to be, will stick to the oven-baked version unless it's a very special occasion.

Both recipes are below.

Cost: £1'ish plus cost of seasoning

Makes: equiv. one large bag crisps but 2 wraps make a generous portion for 1

Ingreds:

wholemeal seeded wraps

olive or vegetable oil

salt & pepper

Garnishes:

• Zatar seasoning(Middle Eastern style blend) of sesame seeds, sumac, thyme, marjoram, oregano, basil, salt
• smoked paprika
• 67's Middle Eastern Spice Mix

Method:

CARB-FREE SPICED AVOCADO 'VICHYSSOISE': low-fat, potato free, carb-free indulgence

Elegant sophisticated soup, chilled or warm, perfect for unsettled summer...

Take advantage of avocados piled up in supermarkets...
'Creamy, cool & utterly ambrosial..'

This is another of 67's glorious summer soups that slips down like a dream.

Unlike 67's Tomato Gazpacho though, Mildly Spicy Avocado 'Vichyssoise' does require cooking.  But it's not difficult to make and it can be prepared ahead of time.  

And it is worth it.  Not only does it taste wonderful, it's easily tweaked for carnivores, vegetarians or vegans.

Avocado Soup in South America is thrumming with heat; this version is more delicate but no less wonderful for it.  Served in shot glasses or bowls, the creamy pale green makes a sophisticated starter for summer gatherings. Cool and velvety, it'll soothe and satisfy.  

For the slim or wanna-be-slimmers - it's low-fat, low carb.  And it doesn't contain any potatoes! 

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

Make this the night before it's needed; refrigerate in the coldest part of the fridge and sit back and wait for compliments.

Cost: £5'ish
Feeds: 6-8 

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

Method:

RASPBERRY COCONUT MIDI-CAKE: dairy free option, healthy fibre

Delicious and appealing butter-free cake featuring coconut and fresh juicy berries... 

Toasted and plain coconut add to the rustic texture of a summery cake

The recipe was adapted from Sky Gygnel in The Sunday Times, who serves it - fruit-free - for breakfast.

But 67 thought it would be perfect as a fruity Sunday lunch dessert.  

- 

To make it healthier - and offset the custard garnish -white flour was replaced with 100% Organic self-raising brown flour* and the batter was dotted with ripe fresh raspberries.  It was served with ice-cold vanilla custard (which came out of a tin!)

67 worried about the cake's texture when baked; it looked solid and as if it might be stodgy.  But Reader, nothing could be further from the truth.  This is not one of your airy, very fine-crumbed almost cloud-like cakes but a delightful get-your-teeth-stuck-into layer of rustic deliciousness.  It was delightful to eat on a broiling summer day. 

Slightly larger than 67's usual midi-cakes, it will keep well in the fridge and no one will mind a second portion a day later.  

Cost: Modest

Serves: 2-4

Ingreds

70g/2.5oz organic self raising brown flour

35g/1.2oz coconut, divided

One medium egg

75g/2.6oz castor sugar

25ml sunflower oil

100g/3.5oz plain or coconut plant or dairy yoghurt

1/4 teaspoon maple syrup

generous handful fresh raspberries

Method:

POACHED CHICKEN FOR SINGLETONS/SMALL HOUSEHOLDS: easy peasy hot weather

Singlelton's/Small Household Poached Chicken...

Perfect for hot weather: poach 10 mins, take off heat; leave 30 mins. 'Blissfully easy method for stunning, succulent, moist, delicately flavoured meat.' 

Ingred:

   1-2 large chicken breast, skinless and boneless OR chicken legs

   2 slices ginger 1/4 in/1/2 cm thick
   2 spring onions, floppy leaves removed and bottoms trimmed, cut in three
   3-4 whole peppercorns or 1/8 tsp coarse black pepper
   a splash of dry sherry/white wine/white grape juice (opt)

    English Bibbs (soft) lettuce

Ginger & green onion Sauce
  1 tsp grated ginger
  2 tbsp finely chopped white spring onions
  1 tbsp groundnut/peanut oil
  1/3 generous tsp grated garlic (opt)

  

Method:

PRAWNS MARIE ROSE A LA 67GOINGON50

 A 1950's favourite with a healthier twist...

Ready-to-eat cold water prawns in Spicy Marie Rose dressing: a no-cook dish for a summer heat wave. '

'They tasted like M&S' 'The Best' prawns, not bog-standard mingy shrimp!'

This week any dish that doesn't involved cooking is a blessing.    

Prawns for example.  

67 is a fan of prawns but usually only in sandwiches.  It's too much trouble trying to find a decent cooked prawn that doesn't cost the earth or hasn't been farmed to perdition.  But this week's blistering weather made ready-to-eat prawns very attractive.

Cold water prawns are not farmed and come from Northern waters around Nordic countries.   A great source of quality protein they're low in calories and made up of very healthy cholesterol.  They come frozen or fresh and - while not cheap - are not eye-wateringly expensive.

I have to say, though, it is a shame that the prawns come with a warning that they 'may contain cereals incl gluten, eggs, milk, molluscs and soya'!

A packet of 300gm/10 oz fresh cold water prawns come in at about £3.50 but smaller packs are around £2. 

Supermarket cold water prawns are a bit bland but jazzed up with a little heat, citrus and Worcestershire sauce, provide an intriguing un-put-downable salad protein or sandwich filling.

Cost: £4'ish

Makes: 4-5 servings

Ingreds:

300g/10oz Coldwater prawns

2 tablespoons mayonnaise

1 tablespoon ketchup

1 tablespoon tomato paste

1/4-1/2 teaspoon cayenne

juice & zest 1/4 lemon 

4-6 drops Worcester sauce

Pepper and salt

Garnish: chopped parsley 

Method:

DADS & GRANDPOPS DAY: DESSERTS, Indulgences but prepare ahead, easy

These desserts are lovely indulgences to celebrate Fathers Day because they really appeal to guys (sorry to be sexist), are outstandingly tasty and have mouth-watering appeal.  

Most of them are also prepare ahead - if not fully, then nearly 100%.  Don't be afraid to take the easy option - buy supermarket tart shells, frozen puff or short crust pastry, Swiss rolls which can be unrolled and filled with fruit and/or ice cream.  67 has noticed tins of custard on some supermarket shelves but hasn't yet tested them; now might be a good time to experiment, serving it as it comes or with melted chocolate stirred in.

This one is 67goingon50's and many a chap's favourite: Lemon Raspberry Meringue Pie.  Guys love it because home-made lemon curd sends them reeling in pleasure but the contrast of slightly tart berries and pillowy meringue is also so visually appealing.  If you can't find ready-made pie shells, try individual tart shells.

 

NO-BAKE CHEESECAKES WITH A SOPHISTICATED TWIST (ie includes alcohol)

Blackberry Whiskey Ginger Cheese-cake: sophisticated, with kid's version

Orange & Cointreau Cheesecake:  No-bake gorgeously creamy with a delicate layer of alcohol, this sophisticated healthier indulgence won't break the bank

 

Cheat's Christmas Log with help from supermarket logs -- chocolate, passion fruit, peach & raspberry 

'Irish Coffee' Chocolate Cake':

Vegan-glorious 

Pomelo (Chinese grapefrut) fruit platter with Cinnamon Vanilla Yoghurt Cream: wallet-friendly, low-fat 

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

INDULGENT FATHERS' DAY MAIN COURSES FOR A HOT SUMMER

Memorable crowd-pleasers for Fathers' Day; many are prepared in advance...

Duck & Pineapple Exotic Salad, tantalising & gorgeous, is a lovely chilled juicy, meaty salad for a special occasion. 'The blend of sauce, meat and fruit is amazing!' 

Peruvian Marinaded Beef Steak, knock-out wallet-friendly dish

Lamb Koftas are one of the most popular 67goingon50 summer dishes, partly due - one suspects - to the mind-blowing tahini sauce.  Whatever, the fact that it can be prepped the day before is a blessing.  It cooks up well on the barbie. 

Popular Special Occasion Spanokopita: Greek Spinach & Feta Pie; much lower-fat and much lower-salt without loss of flavour or crunchiness; make ahead

CALAMARI RICE SALAD is a delightful change from regular fish and is a god-send, if you're making a variety of dishes for Fathers' Day.  Calamari are tasty, have a gorgeous texture and are low-fat and cholesterol.  This recipe can be made mostly in advance and keeps well in the fridge.  It's a Dieters' Delight but that doesn't mean it's not an absolute delight in itself.

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

YUMMY VEGAN CANAPES FOR FATHERS' DAY

Fathers' Day is often a time for making Dad treats; these vegan canapés should tip the balance back toward getting it healthy and may compensate for other indulgences.  

Crispy Vegan Dumplings, baked not fried to a delicate crispness
with an unexpected sensational low-sugar 67 Sweet Chilli Dipping Sauce.  Some prep-ahead.

Dreamy creamy non-dairy no-cook Tomato Gazpach is likely to be the tastiest, most sensational chilled soup you will ever encounter. And the healthiest. Serve in  glasses with Dad's Latin American Cornbread stuffed with niblets, chives & chilli

Triple Duty Asian 'Crystal' Wraps come in vegetarian/Vegan, fish or meat versions.  They are fresh, bright, crunchy and satisfying and will provide a fun-filled culinary bonding exercise among people with conflicting food requirements.  Provide a good sized platter of pre-prepared wraps, then lay out the ingredients and sauces on a big table, with lots of tongs and a chef to supervise. Guests will love it.

And something for the kids to make for Dad/Grandad: Caponata - colourful terrifically delicious sweet'n sour aubergine & vegetable dip.  Easy.  Low-fat.  Serve with pitta bread triangles and curly Chinese crudités

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

SPICED CRESCENT COOKIES: egg-free, indulgence, easy, kid-friendly, make-ahead

Glorious irresistible melt-in-the-mouth cookies...

Lovely eaten in the sunshine, licking icing sugar or chocolate off your fingertips
'Fabulous! But so rich I'll have to restrict myself when eating these.' Taster 

These were made on the spur-of-the-moment when 67 had two meetings to attend and needed something absolutely scrumptious but quick and easy.  The spiced crescents, giant sized, filled the bill magnificently.

The recipe was adapted from classic German Christmas crescents but in view of the spring-like weather, 67 made them bigger - much bigger!   

They went down a charm, with the size a winning factor! 

Well-packed in a bed of serviettes in a stiff-sided container, they'll be great for picnics, too.

Cost:£2.70 (4/24)

Makes: 12-24

Ingredients 

114g/4oz unsalted dairy butter soft *see tips below

50g/1.75oz icing sugar

1/4 teaspoon salt

40g/1.75oz ground almonds

1 1/2 teaspoons vanilla

110g/3.9 oz plain white flour +

 40g/1.4oz brown flour  

    OR 150g/5.3oz plain white flour

1/2 teaspoon cinnamon

1/4 teaspoon ginger

1/8 teaspoon powdered Cardamon

One generous pinch cloves 

One generous pinch five space

Garnish:  more powdered sugar and/or melted chocolate

Method

Quick 'n Easy Braised Potatoes Bacon/Pastrami & Onion: frugal, vegetarian option

Singletons, tuck into this when you're ready for supper...

original 2021; updated 9/24

Singleton's delight: Very tasty, thrifty easy meal 

On days when carbs are encouraged, allowed, this is a terrific, simple relatively easy, budget-friendly supper.

It is so easy to put together.  It has enough protein and veg to to slow the release of blood sugar and you can top it off with a fried or boiled egg with soft yolk for a lovely oozing sauce.

It is also wallet-friendly and won't draw down on the tinned and dried items stashed away for a rainy day in your cupboard

Cost: not much, maybe £1.75?

Serves: 1 but mutiplies easily

Ingreds:

2 slices back bacon, fat removed OR equiv turkey bacon or thick sliced pastrami

4-5 new potatoes (pref) or 1 good sized potato, washed but not peeled

1/2 a good sized onion

vegetable oil

(0pt) 1 or 2 fried eggs

Method:

RUSTIC IRISH SODA BREAD, easy-peasy, yeast, egg & butter free

Soda breads are so easy and yet so delicious but this one ultra-healthy...

No yeast, butter or eggs in this pleasing rustic loaf

67's favourite soda bread - rich and crumbly, made with butter and eggs  -appears in the blog in many guises and will be made again and again.

But 67 has been looking for some time for a less rich soda bread without butter and eggs, often found at the breakfast table in Ireland.  None of the recipes found favour...until this one.

The recipe come from Food & Wine Magazine and is attributed to Margaret Eby, author of the recent post on baking substituions.

It is a sturdy bread but completely delicious and satisfying, even without butter spread on top.  It keeps well in an air tight tin for several days.  And, it toasts -and freezes - without falling apart.

67 used Duchy organic malted grain flour and the flavour was magnificent.  The texture was dense, yes, but charming in its simple roughness.  I have no doubt the recipe would work well with any other flour.  

And like most soda-breads, it is ultra easy to make, going from bowl to oven in 10 mins max.

Note: 67goingon50 prefers soda bread cooked in small loaf pans; it's ideal for small households as one can be frozen.  Loaves are also better for making sandwiches.  

Cost: £1.50

Makes: 2 x 1 pound loaves OR 1x 2 pound loaf

Ingreds:

454gm/16oz plain flour

1 tsp salt

1/2 tsp baking soda

min 360ml - max 480ml buttermilk

Method: