NO-PASTRY CHINESE TOFU DUMPLINGS, Vegetarian , healthier, prep in advance

Easy pastry-free crispy vegetarian dumplings/fritters... 

originally posted in 2022 as vegan; corrected 2023

Easy make at home Chinese vegan dumplings, here served with 
Chilli Hoisin Sauce

These gorgeous little Tofu dumplings/fitters were inspired by Chinese food chef Fuchsia Dunlop who - despite her name and reputation for Chinese cuisine - is a westerner, the first to train at the Sichuan Institute of Higher Cuisine.  

She creates recipes for 'real Chinese cooking for non-Chinese cooks' with dishes  offering authentic flavours, often involving bean and chilli pastes, and Chinese vinegars.  Her original recipe published in the Guardian is here.

All power to her!

Because 67goingon50 is about good food on a budget, it relied mainly on standard cupboard ingredients and emphasised less fat, sugar and carbs for this version. 

The 67 kitchen doesn't have a deep fryer and formed the mixture into a sort-of fritter instead.   

And it shallow or air-fried the dumplings (though if there are no cholesterol/weight issues, deep-fry away!) A few more vegetables have been added to the mix to increase fibre and add a little more texture.

Fuchsia served her dumplings in her own Sichuan sauce; 67's adapted the recipe to make a low-sugar Chilli Hoisin sauce.

The Dumplings can also be served
with a variety of Asian sauces: soy, hoisin and oyster.

Cost: £2.50'ish

Makes: 15 large/20 med dumpling/fritters

Ingreds:

2 large or 4 small dried shiitake mushrooms, reconstituted (see substitutes below)

450 g/15.8 oz firm tofu, not silken

2 large egg whites 

4 tbsps cornstarch or potato flour
1/2 tsp salt and ground pepper to taste

1 peeled med carrot, coarsely grated

1/3 cup bamboo shoots, coarsely chopped

1/3 cup water chestnuts OR 2 sticks peeled celery, coarsely chopped

2.5 tbsp Chilli-Hoisin Sauce

Vegetable oil for cooking 

Method:

CHILLI HOISIN SAUCE: very low sugar, adventurous, indulgent

HAVE A LOOK AT WELCOME TO THE BLOG (on the Nav Bar above) for details of the Year of the Tiger, more recipes and photos. 

An adventurous Chilli Hoisin Sauce with lots of garlic & ginger...

Versatile punchy sauce, here as a dribbling or dipping sauce for low-fat tofu fritters/dumplings

This recipe, adapted from Fuchsia Dunlop, was an experiment for 67goingon50's menus  for Chinese New Year and turned into a savoury delight.   

The blogger is not a great fan of chillis but the heat was offset by the blend of other lovely flavours; it lingered mildly on the tongue but in a good way.  

67goingon50 was able to use mainly store cupboard ingredients.  (Okay, not everyone stocks 4 types of Chinese sauces.  Three sauces, maybe?)  If a trek to an Asian supermarket is not on the cards, substitutes are given.   

Chilli Hoisin Sauce has a myriad of uses. 

Dribbled over the Pastry-free Tofu Dumplings (posted later this week) it took the crispy fritters to another level.  

It gave chicken wings a beautiful punchy glaze. (recipe next week). 

Plain steamed rice was brightened up with a dash of sauce stirred through.  

The sauce will also enhance bowls of clear Chinese soups and bowls of noodles & vegetables in broth.  And 67 will test the sauce next in Chinese breakfast Congee, where it will likely shine.

Preparation is easy but there are a few steps.  Trust 67; the sauce is well worth the effort.  Get everything ready before cooking and it will go like the breeze.   

Cost: depends on cupboard ingredients but maybe £2'ish

Makes: 1/3 cup; recipe multiples easily

Ingreds:

 

1 tbsp peanut or other cooking oil
2 tbsp hoisin sauce

3/4  tbsp grated garlic
1/2 tbsp grated ginger
150 ml vegetarian stock or hot water
2 tsp sugar (opt) 
1/2 tsp soy sauce
1/2 tsp potato flour or cornstarch mixed with 2 tsp cold water
1 tsp Chinkiang/black vinegar OR 1/2 tsp Balsamic + 1/2 tsp cider or white vinegar

5 tbsp green part off spring onions, finely sliced  

min 1 teaspoon - max 1.5 tsp hot sauce (67 used Chiu Chow chilli oil because it was in the cupboard but any thick hot sauce will do).

1/2 tsp  toasted sesame oil
 

Method:

67GOINGON50 FAVOURITE HOME-MADE CHINESE DISHES, nearly all lower-fat, lo/no sugar, high fibre

Easy home-cooked dishes for Chinese New Year

Gung Hay Fat Choy!
 (Cantonese for great happiness & prosperity)

Triple Duty Jaotze
Common ground for vegans and carnivores -- plan a party to prepare these delightful little beauties.  The fillings can be vegan, fishy or meaty.
Not difficult to prepare & cook. 

Skinnier BBQ Char Siu Pork
One of the best Oriental classics -- sweet, savoury, spicy, juicy pork -- but low fat/salt/sugar.  Exquisitely tender and moist.  Easy to make at home.

Guilt free Sweet 'n Sour Chicken with Pineapple,Chilli & Vegetables

Low-added sugar, fresh fruit, loads of fibre; vegan option

More...

YES, YOU CAN EAT HEALTHILY IN CHINESE RESTAURANTS!

Roast Duck, Crispy Roast Pork & Soy Sauce Chicken in London's Chinatown

Food in Chinese restaurants is so delicious it's a shame to avoid it because of worries about fat, sugar and carbs.  It's true that some menu items are deep fried before being doused in lurid sauces packed with sugar and cornstarch.  But most Chinese restaurants these days are sophisticated and in tune with the times; they are aware of customers' health demands.  So you can have your favourite treats and try out healthier choices from the menu if you want to.  Most people would rather just plan their restaurant visit on an Indulgence Day, enjoy every mouthful and return to their eating plan immediately after.  But if you are on a strict diet or just want to eat healthier, these simple tips on healthy choices may help.
PORTION CONTROL

1. Keep rice/noodles to a small bowl/generous fist full (and no more than half a serving if you can't resist); if brown rice is available go for that.  Ask for a takeaway box for the remainder of the carbs and freeze in suitable portions for use later  
2. Fill half your plate with vegetables 
3. Restrict protein to half a cup  
4. Fried Dumplings: restrict yourself to 2-3 if dumplings are filled with animal protein but if it's something like spring rolls stuffed with vegetables, a few more will be ok

EAT MORE STEAMED THAN FRIED/BREADED DISHES

1. Steamed rice is a better base for stir-fried dishes than fried rice; it allows the flavour of entrees to shine through
2. Ask if vegetables are available steamed or blanched; if you need extra flavour, dribble over a bit of chilli sauce or oyster sauce  
3. Steamed fish has fewer calories and fat, and the texture is magnificent
4. Steamed dumplings are far lower in fat and often more exquisite in flavour than deep fried 

BARBEQUED/POACHED MEATS

...such as Cha Siu Pork, Crispy Pork and Duck are usually lower in fat than fried/breaded; the fat drips off as they cook. 

BUT be aware of the layer of fat beneath the skins of duck and crispy pork. The Chinese have a long history of famine; the layer of fat in pork, for example, is considered a delicacy.  No one will mind if you cut off the fat layer to get at the silken duck skin or the crispy crunchy ever-so-moreish crispy pork layer

Soy Sauce chicken is poached in a broth containing soy sauce, ginger and garlic leaving a succulent flesh infused with delicate flavour.  Dieters, avoid the chicken skin; those with blood pressure issues, stick to the breast and consume sparingly.

Tofu Noodle Bowl (Stock Photo)
 Courtesy of GETTY IMAGES and licensed for reuse under this Creative Commons Licence

GO HEAVY ON THE VEG

1. Vegetables should make up at least half your plate
2. Non-starchy veg cuts carbs  
3. Dim Sun: choose one-third vegetarian; they are are surprisingly tasty and you don't miss the meat 
4. Starting a meal with a broth-based soup prevents over-eating   
5. Shards of protein - egg, tofu, prawns - in low-calorie mainly vegetable dishes enhance the eating experience flavour and satisfy longer 

HOLD THE SAUCE

1. Avoid gloopy sugar-laden usually luridly coloured sauces
2. Don't have a tablespoon of sauce when a teaspoon will do; sauces should  enhance not smother flavour
3. Ask if the sauce can be served separately

TAKE CONTROL

1. Check out the menu online before you get to the restaurant
2. Ask the waiter to help you choose healthier dishes
3. Drink plenty of tea or water during the meal to counteract the soy sauce 

A FEW HEALTHIER MENU CHOICES 

• Wonton or Hot & Sour soup
• Fish or chicken (not deep-fried or breaded) with vegetables
• Moo Goo Gai Pan– chicken, mushrooms and lots of other vegetables.
• Monks' Vegetables with Tofu (also called Buddha’s Delight)
• Broccoli sautéed with garlic and oil
• Steamed Chinese broccoli with oyster sauce 
• Singapore Noodles: made from green bean starch; flavoured with chilli and curry spices (ask the waiter to go easy on the chillis if you want the flavour but not the heat) and shards of chicken, pork and prawns; vegetarian versions are available

                                            Third Party Sources:  http://www.eatthis.com by Daisy Melamed 

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

INDULGENT CRANBERRY BACON SCONES, low-sugar, higher fibre

  A WINTER TREAT FOR FESTIVE BREAKFAST OR BRUNCH....

Salty bacon contrasts with tart crunchy cranberries in these feather-light scones

'I ate these plain with a cup of tea and really loved them.  The bacon added a flavour entirely of its own.' Taster

If you're one of the lucky ones not slimming or you need a treat after a few weeks of self-denial, this recipe could be for you.

It's a savoury scone which will use up any leftover cranberries in the freezer and provide a yummy bacony-y treat on Sunday morning.  They're  also brilliant with tomato soup.

Like all scones, they're a bit heavy on butter but brown flour adds fibre without affecting its light texture.  

67 used fresh cranberries (frozen and defrosted) and frankly prefers the lovely crunchiness of fresh cranberries, even though they're quite tart and need sugar.  

But dried cranberries will also work.  Just cover them in boiling water 2-3 mins and drain to get rid of preservatives.  Add sugar to taste.

Cost: £3.75'ish 
Makes: 14-16, recipe halves nicely for small households

Ingred:

250gm/8.8 oz plain white flour (organic gives even better flavour) +

100gm/4.4oz self-raising brown flour 

OR  350gm/12 oz plain white flour 

2 tsp baking powder
1/2 tsp salt

5 oz/150 gm cold, cubed butter

2 eggs, well beaten

7 tbsp very cold milk

75g/2.6oz bacon lardons (pref) or thick back bacon cut vertically in 1/3in/1/2cm slices

1/3 cup fresh cranberries; coarsely chopped OR generous 1/3 cup dried, rinsed in boiling water & drained

1-2 tbsp brown sugar

Method:

HEALTHIER APPLE BLACKBERRY & GINGER LOAF, fat-free, easy steps

Fabulously fruity cake, stuffed with healthy fibre...and FAT FREE

Rustic but light; gorgeous flavours 

This is a riff on a fat-free cake, inspired by Sky McAlpine.  An orange loaf posted a few months ago won over tasters with its flavour, texture and spicing.

This fruity loaf is also high in good fibre, with added brown flour and studded with apples and blackberries. It's a boon for anyone worried about fat levels in January but craving a healthy treat.

The cake is an exciting cross between one of those fine crumbed, airy cakes and a sturdy rustic job which looks as if it might bounce off the wall if you threw it.  

Very popular with guys - they love a cake that's a substantial mouthful  - it also pleases women because it's so easy to make.  And it travels well in a tin to slice at leisure during a journey or to serve on arrival. 

The fresh fruit adds vivid colour and delightful moist texture, enhanced by tart ginger in syrup.  

The cake is unforgettable.  In the best way.  

Cost: £2.75 (2022)

Makes: 1 good-sized loaf

Ingreds:

3 eggs
120g/4.2 oz sugar, one-quarter brown 

2 balls ginger in syrup drained & finely diced 

1 tsp vanilla

2 tbsp syrup from jar plus 1 tbsp warm water 

100g/3.6oz self-raising flour (80g white; 20g brown*)

  90g/3.2oz ground almonds

  10g/1/3oz shredded unsweetened coconut 

1/2 tsp ground ginger 

generous pinch of salt

1 good-sized apple, peeled, in decent bite-sized chunks  

handful blackberries, halved if large 

Decorate with:

generous dusting icing sugar OR

ginger flavoured buttercream OR

ginger glaze: 1/3 cup sifted icing sugar with 1 tbsp ginger syrup and 1-2 tsp water until white and of runny consistency

 

Method:

AWESOME SANDWICHES WITH HEALTHIER SPREADS & FILLINGS...

An awesome Sandwich doesn't have to be stuffed with high-fat, cholesterol spreads and filling.... 

 updated version of Skinnier Sandwiches on a Budget 11/2015

 Hoisin Chicken Baguette: 
East meets west in a baguette stuffed with hoisin chicken & crunchy veg '.. by far the best sandwich of the lot!' Tasters

...and are a perfect vehicle for using up leftovers.

But anyone worried about calories knows they can be Trouble.  

First, there's potential for too much fat - butter, mayo or our favourite filling, cheese - and excess carbs.  You can get around the fat issue by using minimal butter, less mayo and a thinner layer of cheese but you can't do without bread.  

One ingenious solution for reducing bread was provided by a sandwich-loving, weight-watching top singer.  His sandwiches were made with loaves of artisan bread, sliced ultra thin (with a meat slicer) after freezing.  The defrosted bread was l unbuttered, covered with thinly sliced poached organic chicken and dabbed with a smear of mayo.  It was a clever low-fat/carb solution! 

Few dieters want a world without sandwiches.  Who can resist the ultimate comfort of fresh bread from a good bakery smeared with quality butter?  During the last two Covld years, many developed a reliance on bread for carbs. It's a struggle now to break the habit.
  
67 has developed meat, fish and vegetarian fillings which have less fat and more goodness but are as un-boring, tasty and satisfying as they could be.  

Stock Photo (courtesy of Waitrose)

But first...  

WHAT TO USE INSTEAD OF BUTTER & MAYONNAISE

1.  Yoghurt-mayonnaise sandwich spread

...offers the taste of mayonnaise but not its fat content.  It's a 50-50 blend  of mayonnaise with unsweetened low/no fat thick yoghurt  (ordinary cheap-as-chips plain yoghurt will make the bread soggy unless it is strained through a clean j-cloth or muslin for at least 3 hours.)  It's the best of both worlds and frankly tastes better than plain mayonnaise, even the best-loved brand!

Variations

    For every 4 tbsp yoghurt-mayo spread, a generous teaspoon or more to taste of: 

• grated garlic OR
• horseradish, grated or sauce OR
• balsamic vinegar OR
• cranberry sauce

2.  Avocado 

Ripe avocados are so creamy and rich, they can replace butter.  Make your sandwiches just before serving using toast or good wholemeal bread.   

Mash avocadoes , add lemon juice, salt & pepper and a little thick 0-fat plain yoghurt.  Or simply cover the bread with thin slices of avocado sprinkled with lemon juice and pepper.  (Warning: too many avocados can cause weight gain so are best used on a vegetarian day.)  

3. Better Butter

If you really must have butter, try this blend of whipped butter and extra virgin olive oil.  The Blogger learned to make this many years ago in America, loved it and then completely forgot about it!  It's ultra-smooth and creamy, a little sensuous even, but with fewer calories and more healthy fats than butter.  The recommended split is 50-50 but 67 prefers roughly 2/3 butter to 1/3 oil.  Start with unsalted butter; add salt to taste later.  Store in the fridge door and it won't go hard.

These tips will also reduce fat: 

• use a spread on only one slice of bread and cover the other slice with thoroughly dried lettuce to prevent sogginess from dressings or tomatoes 
• don't use butter at all
• slice high fat fillings like cheese thinly; spread peanut butter thinly

HEALTHIER INGREDIENTS 

• breads made from spelt flour are easier to digest
• yeast-free breads like soda breads aid gut health 
• bread or rolls enriched with 5-grains, olives or sweet potato add layers of flavour and extra food value
• use white bread only when you can't resist it and if budget allows, sourdough
• crusts add fibre, which aids digestion

ON A BUDGET?  

• reduce expensive protein fillings by adding salad or fruit to provide fibre for digestion, vitamins and minerals eg cheese with apple, beef with pickles or tuna with olives
• tubes of tomato or anchovy paste, or pesto, add flavour to mayonnaise dressings
• Think out of the box: if you've used whole chicken for stock, don't discard the meat -- keep it for sandwiches
• mixed odds and ends of cheese make great grilled cheese sarnies

SANDWICHES FOR TRANSPORT

     Put filling in small sealable plastic bags and then into an air-tight container; add sliced bread/rolls, with or without butter,.  Hard plastic containers are easier to transport.  



MEAT, FISH & VEGETARIAN FILLINGS 

HEALTHY MEAT SANDWICHES 

Striped Turkey Meatloaf Sandwiches
'Strong meaty taste made you feel you'd eaten a proper meal; the light spicing was grand.  Excellent sandwiches!' 

CHICKEN/TURKEY

Shredding or cubing the meat makes it go further; mix with...

• tinned corn and olives
• avocado
• avocado and bacon (grilled on a rack and cooled on kitchen paper)
• raw, thinly sliced mushroom, tinned corn and avocado
• artichoke heart, sun blush tomato and olives (M&S)
• fresh herbs like finely chopped parsley or finely chopped tarragon add flavour without calories.  

                         

BEEF

This meat is not a low-cost filling unless your family rear cattle

Roast Beef & Carmelised Onion Baguette

1. Carmelise finely sliced onions -  cook in a little olive oil over moderate-to-low heat until pale brown and melting, at least 30 mins 
2. Split baguette without cutting into two; spread generously with horseradish yoghurt-mayo
3. On bottom slice, place a layer of sliced tomatoes sprayed lightly with olive oil & lightly salted
4. Add a generous layer of thinly sliced pink roast beef
5. Top with carmelised onions 

Beef & Sweet Pickle

 This filling was created when the only meat in the fridge was slightly dry roast beef.  The businessmen were ecstatic!

1. Finely dice roast beef.
2. Finely chop sweet pickle
3. Mix with enough balsamic yoghurt-mayo to bind but not saturate
4. Butter one of two slices of brown bread; cover with soft English lettuce
5. Pile on the beef-pickle mix
6. Cover with second slice

BACON/HAM

Ham & Celeriac Salad
Lower-carb root vegetable turns into one of the nicest sandwich fillings ever.

BACON SANDWICH A LA CEASAR 
...is not healthy but was one of the most popular meat fillings on the Gourmet Sandwich Platter for senior execs at a major City institution.

1. For every sandwich, grill two rashers good quality thick-cut back bacon until cooked through.  Or bake in an oven, on a rack in a tray, at 350F/180c 20 mins. Allow bacon to cool.
2. Take two slices of soft white bread, pref from an artisan baker; butter both sides lightly
3. Cover one slice with rinsed and dried crispy lettuce (Iceberg is good)
4. Add a generous portion of Caesar dressing, in the well of the lettuce to prevent it slopping over onto the bread and making it soggy 
5. Cover the lettuce and dressing with the rashers
6. Cover with a second layer of dried lettuce
7. Top with second slice of bread

*****

TUNA & OTHER FISH FOR HEALTHIER SANDWICHES

Open-faced Devilled Tuna Sandwich
A creamy base of mashed tuna & cooked egg yolk with crunchy celery, spring onions and radish forms a lively backdrop for tabasco/chilli & mustard accents. 

Tuna as a sandwich filling is cheap, tasty and nourishing.  But it can use a little livening up - especially for adults.   

For a tuna base, empty the can into a fine-meshed sieve over a bowl; allow the liquid to drain.  Flake the largest bits and crush the lumpy bits with a fork to provide a mixture of textures.  The looser the fish is, the further it goes.  Add juice and zest (opt for kids) of one lemon plus plenty of black pepper.  Add sufficient yoghurt-mayo to generously moisten without overwhelming the tuna.  Taste.  A little salt might be needed.

Brighten it up and make it go further by adding:

• kids' perennial favourite: sweetcorn
• adults: finely chopped red onion, finely chopped red pepper and a little finely chopped chilli or chillli flakes 
• family: finely chopped red and green pepper 
• finely chopped hard boiled egg
• Skinnier Rose Marie Sauce -- yoghurt-mayo (as above) mixed with tomato paste or lower sugar tomato ketchup until the mix is rosy in colour.  

THE BEST TUNA SANDWICH EVER (BUT NOT THE CHEAPEST)

The Blogger once developed fillings for gourmet sandwiches in the Directors' Dining Room of a major bank in London.  The one filling which brought countless compliments (and occasional ravings of joy) was this one: Tuna Nicoise in Olive  Bread.  

Ingred for one sandwich:

   3-4 oz/104-140 gms drained tuna in large flakes, moistened with a little balsamic yoghurt-mayo; the mix is more dry than wet
   small handful trimmed fine green beans cooked in boiling water 3 mins or until tender but still crunchy   
  1/2 hard-boiled egg, thickly sliced
  1 - 1 1/2 tbsp sunblush tomatoes
  Olive sourdough (Or any brown bread but add a few chopped olives if plain) 

Method

1. generously spread one slice of bread with balsamic yoghurt-mayo
2. spread tuna mix to the edges
3. layer on slices of egg
4. scatter over green beans
5. scatter sunblush tomatoes
6. Top with second slice of bread, lightly buttered

Tip:  This can be served as an open-faced sandwich, eaten with a knife and fork, or a conventional sandwich.

AN ALL-TIME FAVORITE FILLING: SMOKED MACKEREL
(Sorry, it's not frugal!)

Smoked mackerel, especially those studded with red or black peppercorns, makes sensational sandwiches teamed with wholemeal bread.  

Beware, some mackerel brands are very salty. 

67goingon50 prefers the individual fillets sold loose at fishmongers.  However M&S smoked markeral fillets, often on special at 3 pkts for £7, are also good, as is Waitrose.  
  
For 2 sandwiches
Cost: £2-3

Ingred:
1-2 smoked mackerel fillets
zest and juice of a whole lemon
1 1/2 tsp cracked black pepper, if fish isn't already peppered
1 1/2-2 tbsp of yoghurt-mayo
2-3 tbsp flaked almonds
5 grain or other good wholemeal bread

Method:

1. Break mackerel into large flakes
2. Add lemon juice and zest, mixing well but trying not to break up the flakes.
3. Add yoghurt-mayo; mix lightly.  
4. Lightly butter two slices of good quality 5 grain bread; cover one slice with yoghurt-mayo.
5. Make a generous layer of mackerel pieces to the edges.  Season with black pepper
6. Sprinkle generously with flaked almonds.
7. Cover with 2nd slice of bread, unbuttered OR serve as an open-faced sandwich.  

****

VEGETARIAN SANDWICHES: A NEW TAKE ON OLD FAVOURITES

Lebanese Omelette, Avocado & Mint Wrap
Stunning Middle Eastern flavours for wraps during heat-wave brunch, picnics or buffets...'Totally delicious; fresh mint makes the spicing come alive.'  

Egg, Cheese, Vegetables & Fruit are favourite vegetarian and vegan fillings; here are some new twists:


EGG & MUSHROOM 

Egg mayo is full of bad fats and often needs more salt than is good for anyone.  This intriguing Egg and Mushroom omelette has little fat and, made with good wholemeal bread (Light Soda Bread), pleases and satisfies.   

Cost:  £1.50 (bread is extra)
Makes: 2 sandwiches 


Ingred: 
1 large egg
4-5 mushrooms, thinly sliced
juice of 1/4 lemon
1/8 tsp thyme
(opt.) green or black olive tapenade or sprig of thyme

Method:

1. Spray a non-stick pan with olive oil and fry mushrooms over med to high heat.  When half cooked, squeeze over the juice of the lemon. Turn heat down to med and cook until liquid is gone.  Spread mushrooms over base of pan.  
2. Beat the egg well and pour it over the mushrooms, tilting the pan so the egg covers the bottom.  Season with a llittle salt, some pepper and thyme.  When the bottom of the omelette is lightly browned, turn it over.  (It doesn't matter if it breaks up.)  Cool.  
3. Spread one slice of each sandwich thinly with tapenade or yoghurt-mayo.  Top with 1/2 the omelette. Press bread firmly together. 
4. Wrap in greaseproof paper or cling film for picnics.

CHEESE   

Cream Cheese, recommended max 20-30% fat-reduced (OR full-fat if there are no cholesterol issues)

• Kid-friendly: Use a good solid bread for these and don't make them too far in advance.  Cover bread with a thin layer of butter; spread cream cheese on top. (Sourdough or Spelt bread are perfect.)  Cover with 3-6 halved, unseeded grapes.  Can also be served as an open-faced sandwich. 

• Adults: cover wholewheat bread with cream cheese and scatter with sun-blush tomatoes (not sun-dried which are very salty)

• Showstopper: (Not Skinny!) Spread a thick layer of cream cheese to the corners of multi-seed wholewheat Or Irish soda bread bread.  If you are really pulling out the stops, add a layer of solid honey. Scatter liberally with chopped (pref) fresh or dried dates.  (This filling is very popular with people from the Middle East but is a show-stopper for anyone -- though it is, of course, very high in fat & sugar.)

Hard cheese, 20-30% fat reduced for the cholesterol conscious (the quality of fat-reduced cheeses varies, 67goingon50 recommends Davidstow.)

• Classic Cheese Sarnie: Thinly slice the cheese.  Spread a thin layer of wholegrain mustard on brown bread.  Cover with cheese slices then 1 to 1.5 tsp Branston pickle (opt).  Add thin slices tomato, then cucumber.  Top with a washed & dried leaf of (or shredded) crunchy lettuce.  Press down firmly with another slice of unbuttered bread.  

• Cheese with a twist: Layer thinly sliced Cheddar with Chive and Onion on lightly buttered white bread.  Cover with slices of Granny Smith apple lightly dipped in lemon juice.  Cover with second slice bread.  

VEGETABLES & FRUIT

Easy-peasy Beetroot Hummous is fabulous spread on bread/toast with nuts & seeds

VEGETABLE DIPS IN SANDWICHES/WRAPS 

Standard Hummous with grated carrot, lemon juice, sesame seeds and lettuce

Easy Frugal White Bean Pate on Toast (adapted from Nigella Lawson)
Take enough drained, rinsed tinned white beans to cover toast; squash a bit,  leaving some beans whole; add a touch of good olive oil, a sprinkling of chilli flakes or a bit of tabasco sauce; pepper & a bit of salt and a squeeze of lemon juice.  Pile on toast.

Aubergine Dip on Chickpea Flour Wraps (below),layered with stir-fried tenderstem broccoli and thickly sliced mushrooms seasoned with coarse black pepper and thyme.

Cost: £1.50

Serves: 3-4 (the recipe multiples well)

Ingred: 

1 medium eggplant, peeled

1/2 red pepper

1 small red onion

1 garlic clove, grated

1 tbsp olive oil

1/4 tsp cayenne pepper

1/2 tsp salt 

1/4 tsp cracked black pepper

1 -2 tbsp lemon juice

1 tbsp tahini

1 1/2 tbsp fresh chopped parsley or chives (opt)
small handful pine nuts

Method

1. Preheat oven to 400 F/200c/ga 6-7
2. Cut aubergine, pepper and onion into 1 inch/2.5 cm cubes; add garlic, olive oil, cayenne, s&p.  Mix lightly
3. Spread out on a tray; roast in the middle of the oven for 45 mins, turning once, until lightly browned & soft. Check it isn't getting too brown too quickly.  Cool slightly.
4. Add lemon juice and tahini.  Blend coarsely in a food processor  or with a stick blender.
5. Garnish with herbs and pinenuts if using 

Tips: 

• this mix will keep in the fridge 4 days
• it can be frozen but the texture softens and needs more seasoning

ALSO TRY: 

SENSATIONAL CHERRY SALSA & RICOTTA/COTTAGE CHEESE

Spread on flatbread or toast, it makes a fabulous vegetarian sandwich.

        1/2 cup cherries, halved, stones removed    

        1/2 cup cherry toms, quartered         
        1/2 cup cucumber, de-seeded &  finely chopped
        2 tbsp red onion or whites of spring onions, finely sliced
        1/2 red chilli, seeds & membrane removed, finely chopped 
   zest & juice of half a lime
       1 tbsp roughly chopped coriander or green of spring onion   
       
        2 tablespoons olive oil

        ricotta or cottage cheese
        
        flatbread, bought or made (15-minute flatbread) OR toast

Method:

1. Combine all salsa ingred in a large bowl; take half and roughly process with a blender (or chop further into tiny pieces)
2. Fold mix from processor into the rest of the salsa; stir in oil
3. Refrigerate 30 mins
4. If using cottage cheese, mash or process until smooth.  Spread ricotta/cottage cheese on flatbread or good toast
5. Top with salsa
6. Probably best served with knife & fork 

These recipes have been developed by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.  Any information not attributed to a second party is the copyright of the author.

GORGEOUS LOW-FAT, WALLET-FRIENDLY DISHES

Budget food doesn't have to be boring food.  And  budget food that is also low-fat and healthier doesn't have to be dull.  

The following recipes are wallet-friendly and lower-fat but also really, really delicious.  And some of them are also vegetarian/vegan.  Make them Triple Duty for vegetarians, meat and fish eaters with garnishes of your choice.  Enjoy!

Spinach & Bean Soup: Vegan

strikingly delicious, substantial & easy.  '... one of those simple workaday stick-to-the-ribs soups that's no-nonsense but spectacularly tasty' 

The Best Ever Green Lentil soup: Vegetarian with carnivore option

A 5-star wonder with loads of flavour and texture, is a winner on cold, dark  evenings.

Garlic & Chive Breadsticks: almost instant, fat-free but highly flavoured soft doughy accompaniments to thick or thin soups

Caponata, Sicilian Aubergine Dip - sweet, sour & sassy, low-cal, vegan; use as a dip or a spread; the entire family will love this; easy enough for a teenager to make

Chicken, Lemon Tuscan Style: beautifully flavoured; easy-peasy; make-ahead low-fat treat

American 'Hamburger' Soup:

Take advantage of low mince prices with this ultra-tasty popular hearty soup that's lower in fat but high in fibre; easily digested; a 'dirty' food that's cleaned up through cooking techniques

Cottage Pie with a Latin Twist: 

turkey mince replaces beef; the topping is lower-carb; the flavours are fabulous

Oriental Chicken Wings & Chicken Stock 

'two birds with one stone': provides super-tender Chicken Wings for kids & seniors  

 PLUS intense chicken stock; perfectly illustrates how raw materials for stock can be re-used for additional meals.  

Grapefruit & Mint Mixed Leaf Salad: refreshing dairy-free fruit & salad combo

Oat Cakes, Do-it-Yourself: 

easy vegan with option for butter; Just as easy but more delicious than popping a supermarket packet in the trolley.  Simple and very quick to prepare, the oatcakes emerged golden, crunchy, nutty, wholesome and - even unadorned - absolutely more-ish.  

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This group of recipes has been compiled by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.