NAVIGATING THE FOOD JUNGLE IN A COST OF LIVING CRISIS...

Cost of Living: Supermarket Nightmares...

Courtesy of Pixaby:  © Copyright Steve Buissinne tand licensed for reuse under this Creative Commons Licence

It's a teensy bit unnerving shopping right now because at times like these, some food producers are tempted to sell substandard food, mislabel products or just generally lower standards.  

It's almost inevitable when times are tough.  Remember the horse meat scandal?  

We're not there yet but we are seeing stories of cheap imports (Polish eggs, anyone?) sneaking onto the shelves in disguise.  Some of the cucumbers in the 67 basket recently have been such poor quality, they've been instantly binned.  

What to do?   

67 believes the trick is to only shop at supermarkets you or your circle of friends know and trust.  

Is the produce fresh?  Is the meat of decent quality?  Are the bargains truly worth buying and eating?  Or are they just so bad you bin them and chalk it up to  experience?  

The everyday items on the shelves - are they good value or are they an afterthought, to fill in the spaces between the weekly specials?

Don't be afraid to look around at places you think are beyond the range of your budget.  

Even the best ones have weekly specials that are difficult to resist.  

Last week, 67 enjoyed 3 beautiful crisp, juicy Braeburn apples for just 85p at M&S, when normally they're purchased individually at one of Belsize's posh greengrocers.  (Whose prices, to be fair, are excellent for small purchases.)

There are plenty of meat bargains available at middle and top tier supermarkets.  Waitrose usually has at least one weekly special on fresh meat including Angus beef; the meat is in large pieces but that's easily fixed with a knife, a chopping board and a freezer.  M&S has terrific permanent offers on chicken and minced beef.  Sainsbury's often sells lovely cuts of pork and beef steaks, and usually has a stunning offer on fruit or veg. (Avos at 50p each, anyone?)

Can I still be vegan in these difficult times?

PENSIONERS DELIGHT: SIMPLE MUSTARD MAPLE ROAST CHICKEN for a Fiver, low-fat; incl pricing for other courses

Don't forget to have a look at Welcome to the Blog

for tips on turning economy food into tasty satisfying dishes

Turn a supermarket chicken into something special...

Chicken with Mustard & Maple Sauce (half a chicken for 2): 
'a lot easier & quicker than the original recipe; the chicken was juicy and very flavourful' Tester

Despite the Government's welcome help, feeding the household is still a big worry and many have had to bite the bullet and lower standards a little, cooking standard chicken instead of free-range.

But they're discovering that treated properly, supermarket meats can be nearly as good as free-range.  

And supermarket meat prices/bargains are very good.

At M&S, a small chicken big enough for 4 is selling for £3.50 (as of 27/5/22).  A extra-small bird big enough for 2 adults & 2 children was only £2.70 at Sainsburys. (Their chicken has always been a surprise - in a good way -  for flavour and texture - when tested by 67 in the past.) 

(See this week's post  NAVIGATING THE FOOD JUNGLE IN A COST OF LIVING CRISIS...)

This simple recipe for Chicken with Mustard and Maple Syrup turns supermarket chooks into star.   

The recipe is a simplified version of the original recipe which poached the chicken before roasting.  This version instead places a tin of water in the bottom of the oven/air fryer to ensure it stays moist and firm.

Cost: £4 or under (around £5-6 with carb, salad & dessert)

Feeds: 4 or makes 2 meals for 2

Ingreds:

One small chicken

2 tablespoons Dijon mustard

2 tablespoons whole-grain mustard

2 tablespoons maple syrup OR honey

small clove garlic, grated (opt)

Garnish: couple of spring onions 

Method:

SINGLETON CHEAT'S PRAWN SALAD: wallet-friendly, carb-free, low-fat, easy and wallet-friendly

Prawns may seem to be an indulgence out off the reach of ordinary budgets but this recipe makes them go further...

Wallet-friendly prawn & vegetable salad with the help of supermarket friends
'Really lovely and it's great to know there are prawns left for another meal.'

As well as being wallet-friendly, the salad is healthy: high protein, high fibre, carb-free and low fat/cholesterol.  And delicious, too, of course!

It's another of those super-meals put together quickly and easily with the help of supermarket friends.  Both prawns and (optional) artichoke hearts are often included in M&S's excellent 3-for-2 offers.   

If you're having an office day, the ingredients pack inside a mason jar or plastic container with a well-fitting lid.   

Cost: £3'ish, depending on salad ingredients/leftovers at home (2022)

Feeds: 1

Ingreds:

2 mugs salad leaves: romaine, baby gems, iceberg, lamb's lettuce

herbs (opt): parsley, cress

generous handful of artichoke hearts, fronds removed (opt)

2/3 mug cucumber in thumb size pieces

2-3 tomatoes, in bite-size chunks

handful of leftover veg: cauliflower and/or broccoli florets or green beans or mange tout or asparagus OR freshly cooked and cooled veg in thumb-size pieces

one half a 140gm/5 oz container prawns in paprika or sriracha sauce, including sauce

4 tbsp thick 0-fat yoghurt OR a 50-50 mix of yoghurt & mayo

          pepper & salt

       squeeze of lemon juice (opt)

Method:

SINGLETON'S EASY SHORTBREAD: 5 ingredients, quick, indulgence

Have you ever sat on your own at home and fancied a small mid-afternoon no-fuss sweet that that provides just enough to satisfy cravings and no more?

Rapidly decimated Singleton's Sensational Shortbread
'Sophisticated and sensationally crumbly but so easy' Tester

This Shortbread recipe, adapted from lovely-jubbly Jaimie Oliver, is the perfect solution.

It takes only five ingredients: flour, sugar, butter, flavouring and chocolate and only makes enough to satisfy one (or two) people.  For more, double the recipe.

It is gorgeous.  And the prep takes all of 7 minutes!

67 used orange flavouring but the recipe can be made in all variations.  Try chocolate chips mixed into the dough.  Or lime with almonds.  Or coconut, cherry and vanilla.   

The sky's the limit .

Ingreds:

75g/2.6oz butter or dairy-free margarine, cut from cold and left to soften

100gm/3.5oz plain flour (67 used 1/4 wholemeal flour for added fibre)

25gm/0.75oz sugar (67 used a 50/50 mix of white & brown sugar)

zest of one orange, divided AND/OR 1/8 tsp orange essence (found near the vanilla)

25gm/3/4 oz 70% dark chocolate (chocolate below 70% usually contains dairy)

Method:

1. Line a 6in/17cm tin with greaseproof paper (crumple it up, spread it out into the tin and press into the edges) 
2. Place butter, flour and sugar in a small deep'ish bowl; mix; if using orange zest, add half here  
3. Rub between your thumb & forefinger until full of crumbles; don't overmix; add rest of zest (if using orange essence, see no 8 below) 
4. Press into pan
5. AIR-FRYER: Bake at 165°C;  OVEN, 190°C  20 mins
6. Remove shortbread with paper base from pan; place on cooling rack
7. Melt chocolate in a heatproof bowl over but not touching simmering water; add essence of orange, stir 
8. Drizzle over shortbread from a height
9. Cut into fingers
10. Serve

Comments:

'Sophisticated and sensationally crumbly but ever so easy; prep takes 5 mins.' Retired writer

Tips:

• instead of drizzling chocolate on top, mix into the dough a small handful of dark chocolate chips or vegan white chocolate chips before baking
• Replace orange zest with lime zest; scatter finely chopped or flaked almonds over the chocolate glaze

Please leave a Comment in the box below

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

THRIFTY ALTERNATIVES TO CHICKEN: MINCE, PORK, TUNA

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with money-saving tips and recommendations for products discovered on shopping trips.

With most UK poultry farms decimated by Avian 'flu, shoppers are looking elsewhere for inexpensive protein.

Nothing quite matches chicken for value for money but there are thrifty tasty alternatives:

1. Minced beef - one the few foods that has actually dropped in price during the cost-of-living crisis.  M&S has been selling 500g/17oz packets of beef mince for around £2 for quite a while; Waitrose has now joined the fray.   

Even at the ridiculously low price, many bargain-hunters will hesitate to buy the product because of its relatively fat levels.  But trust 67; the Blogger frequently buys at least one and the freezer is always loaded with individual bagged up portions. 

In the middle of a cost-of-living crisis, anyway, 67 isn't sure we can turn up our noses at beef.  Yes, we want to be vegan/vegetarian if we can but good meat in the right quantities is a prime source of the essential amino acids which bodies cannot survive without. 

And, the truth is, so far, this has been good quality beef.  The fat is clear, it does not smell unpleasant and the flavour and texture are very tasty indeed. 

Cooked properly so that fat renders off but moisture remains, the mince is excellent in burgers, kebabs, meatballs, meatloaves and the delicious Burger Soup

posted this week.

The key is to find a way to drain away the fat without affecting taste and mouth-feel.  

For burgers, kebabs and meatballs, grill/bake over a cooling rack set in a baking tray so that the meat doesn't stew in its own fats.  Keep the burgers, kebabs & meatballs most with plenty of ketchup/mustard, or dipping sauces or sliced, sightly salted tomatoes to add moisture.   

For a bolognaise-type sauce, break up the meat and fry it over moderate heat until the pink is nearly gone, then pour it into a sieve over a bowl and allow it to drain for at last 5 mins.  The fat and liquid which is released can be thrown away or popped into the freezer so that the fat can be lifted off and the juices used in the recipe.

For a meatloaf, bake as normal but when the meatloaf is done and its juices have been released into the pan, don't let it be re-absorbed.  Carefully pour off the juices into a heatproof bowl; place it in the freezer 10mins; remove the fat and pour the meat juices back over the  meatloaf or incorporate them into a gravy/sauce. 

500gm/17.6  oz mince provides:

•  4-5 decent burgers; more if made into sliders (small burgers).  Sliders are great for families with kids.  Most kids and mums will have only one slider but there should a few leftover for big eaters
• several kebabs,  meatballs, depending on size
• a 10inx12in/30x25cm tray of lasagne or baked pasta bolognaise for 8 people (note: a 3-course lasagne meal will cost a little more than £5)
• 1 meatloaf cooked in a (9x5 in/23x15 cm) loaf tin makes 7-8 decent slices

PORK

Pork is becoming a more popular meat not just because it's increasingly well-priced.  It is also - when properly cooked - almost as healthy as chicken, and beautifully tender.  And, being a 'light/pink' meat, it's a good compromise between poultry (which can get boring) and more expensive, less easily digested beef.   

Pork is also one of the few foods that boost Vitamin D. 

Pork shoulder steaks are a good cut for busy households; it cooks quickly and takes on flavours well.  Though it has more fat than the more expensive pork fillet, it is within reasonable limits.  Even the fatty cuts like ribs can be made healthy by cooking them slowly so the fat is rendered off.

Try:

Sausage & Crispy Potato Hash

Spicy Pork Belly Strips

Pork Escalopes with Pineapple

FISH

Several thrifty family-pleasing recipes are found in 16 delicious recipes for tinned/smoked fish.  67 particularly recommends the wonderful Creamy Tuna Pasta Casserole with Potato Chip Topping.

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This recipe has been adapted by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission

ARTICHOKE TAPENADE TOAST TOPPER, easy, make-ahead

The budget-consious are looking more and more to toast covered with exciting and filling toppings...like this unusual but delicious comboin 

Unusual Artisan Artichoke & Olive Spread tantalises the tastebuds in a wallet-friendly treat (on Blogger's 15-min olive rolls).  'Delightful; goes a long way.' Taster

Thick slabs of toast or warm bread are becoming a popular choice for a light meal, not surprising in our age of food austerity.  

Toast is wonderfully satisfying as a 'more than a snack but not quite a meal' delight.  And because Toast 'n Toppings can stand-in for a meal (saving pennies), the smaller amount of toppings required can include items which normally would be off budget.  

Hence: 67goingon50's Artichoke tapenade.  It's an unusual combination of artichoke and olives which breaks all the usual rules but offers a taste sensation.   Artichoke Tapenade is actually light on olives, pale green and the texture is soft, not grainy.  It offers a subtle, delicate but gently briny mouthful.   

67 used fresh artichokes and olives from a market* because the tapenade was for a special occasion.  But the price of cooked artichokes was not far out of line with supermarket deli containers or jars, ranging from £2.50-£4 depending on producer. 

If you think you don't like artichokes, prepare for a treat.  Case in point:  one friend who swore up and down that he didn't like artichokes hoovered up a hot Artichoke & Spinach Dip when it was presented to him!  67 expects a similar reaction to this offering.

The recipe is  easy and mellows nicely left in the fridge overnight.

Cost: £3-£5 (jarred artichokes are least expensive, and there will be leftover artichokes)

Makes: enough for 3-4 large thick slices toast or warm bread

Ingreds (including less expensive substitutes):

170g/6oz freshly cooked artichokes (or deli containers or jars) coarsely chopped

3-4 large pale green olives, any flavour (or equiv jarred or deli olives, any colour), coarsely chopped

2 tbsp freshly grated parmesan (OR Grana Padana) (Opt)

2 generous tablespoons fresh basil (or 2 tsp dried) OR fresh/dried chives

1/2 tbsp capers (or dill pickle, finely chopped)

1/2 tbsp lemon juice

1 small garlic clove, grated (opt)

1 tb olive oil

pepper & salt

2 tbsp toasted pine nuts OR toasted sunflower or other seeds (opt)

*Primrose Hill Market. Sat 

Method:

CHEAT'S PRAWN, MUSHROOM & WHOLEMEAL NOODLE STIR FRY; some prep-ahead

Texture contrasts of prawns, mushrooms and wholemeal Chinese noodles make for a terrific quick dinner with the help of a supermarket friend...

Quick, easy & healthy stir-fry after a working day

67 is a great fan of M&S's 3-fer-£10 offers of cooked seafood.  140gm/5oz packets of prawns and calamari, plain or in various marinades normally cost £3.75 each.  And for singletons or small households, they freeze very well, defrosting overnight to plump juiciness.

67 tested wholemeal Chinese noodles which are increasingly available in supermarkets at around £1 for  for 5-6 nests.  They have great flavour, are slightly nutty and chewy (in a good way!).  They also have a bit of heft which somehow makes them more filling and satisfying.

67 settled on prawns as the protein; their springy juiciness and toothsome texture complimented the noodles and vegetables.   Bronzed thickly sliced mushrooms the  elevated the mix into a less ordinary stir-fry.

  

But all the benefits of a stir fry remain: it's quick, chock-full of nutrients and fibre, look terrific on a plate and taste wonderful.  

Prawn, Mushroom and Wholemeal Noodle Stir Fry goes one further for those who prefer almost-instant meals.  Part of it can be prepared in advance (the morning or night before??) making dinner from stove to table even quicker.  

Give it a go; if you're interested n a healthy higher-fibre meal that won't break the bank, this one will be on repeat.

Cost: £2.50'ish

Feeds: 1 but multiplies easily

Ingred: (with alternates for frugal budgets)
   1 nest of med wholemeal (or normal) egg noodles, dried

   generous fistful thickly sliced mushrooms, any type
   80gm/2.8oz min. 2 types leftover OR freshly cooked mixed veg: eg broccoli, cauliflower, carrot sticks, mange tout, green beans 

   7 gm/3.5oz pre-cooked deli prawns, marinaded or plain 
   
   1/8-1/4 tsp chilli flakes or half a small chilli, de-seeded and finely diced (opt)
   1-2 tablespoons corn or rice flour (the higher the amount, the thicker the gravy)
   1/4 tsp each of freshly grated ginger & garlic OR pinch each of dried garlic & ginger (opt)

   1-2 tbsp dry sherry (opt)  
   1 tbsp reduced salt soy sauce (Amoy or Pearl River Bridge) 
   water

Garnish: 1 green onion, finely sliced (opt)
  
Method:

BUDGET CREAMY FRESH FRUIT PUDDINGS: make-ahead; frugal, healthy, easy, opt for multiple layers

BEATING THE COST OF LIVING CRISIS

Don't forget to check in with WELCOME TO THE BLOG (on the Navigation Bar above) for changes in recipes and tips designed to make the most of your food shopping budget.

Simple fresh fruit desserts with creamy toppings and knockout glaze ups the 'Wow!' factor' despite a budget...

 Easy dessert that looks like a million pounds but costs pennies!

We're all doing everything we can to save pennies when planning menus.  But don't think you can't afford a nice dessert on a tight budget. 

Creamy Fresh Fruit Puddings are gloriously velvety with an unexpected smoky glaze.  You only need a few ingredients: fresh soft fruit (or tinned in juice, not syrup), thick yoghurt, a bit of fruit juice, a little fresh (or dried) ginger and black (or brown) sugar. 

Served in small portions, the puddings are incredibly rich and filling.   That means the recipe goes a long way.   And it's very versatile. 

Fresh pineapple - often priced at under or around a pound in supermarkets - has its own recipe: Creamy Pineapple Pudding.  

Other recommended fruit include economy fresh orange segments (membranes removed) or ripen-at-home peaches/nectarines.   Expect to pay more for strawberries, raspberries, blueberries and cherries unless they're in season and being sold in well-priced generously filled wooden pallets rather than single plastic punnets.  

O-fat Greek yoghurt doesn't normally break the bank but if you're really skint, a  cheap-as-chips large tub of plain unsweetened yoghurt, strained overnight in a sieve lined with a clean j-cloth (See how at the bottom of the page Salad Dressings), will achieve the right consistency and sweet tang that makes the dessert so popular.  

Cost: minimum £1.50 minimum, depending on the fruit

Feeds: 3-4

Equipment: small disposable 175ml plastic wine glasses (from Nisbets online,-they can be washed and re-used 2/3 times) or similar sized small pretty glasses

Ingredients:

generous 1.5 mugs fresh fruit in medium bite-sized pieces

zest & juice of 1 orange

1 generous teaspoon peeled, finely grated ginger OR 1/3 tsp powdered ginger

1 scant tablespoon muscavado/black or dark brown sugar

500gm thick unsweetened plain yoghurt

1 tablespoon muscovado/black or dark brown sugar per pudding

Method:

MIDDLE EASTERN PORK ON COURGETTES: frugal but fab, prepare ahead

A lovely change from chicken...

Juicy, flavourful & satisfying with or without carbs, wallet friendly and quick!
'a lovely change from roast or stir-fry...' Taster

There's quite a bit of quality pork in the shops this week - good-looking shoulder steaks and belly pork strips.

This recipe makes the most of shoulder steaks which are £3.70 for 4 good-sized ones, less than a pound each, at M&S. 

If you like, pound them with a rolling pin, which tenderises the meat and doubles the size.

This gorgeous Middle Eastern style pork dish involves a few easy steps but is oh so worth it.... 

Now, calorie counters often avoid all cuts of pork save very-low-fat and somewhat pricy pork fillet. 

But pork shoulder steaks, cooked to release fat, offer a fine alternative to the more expensive stuff.  With not as much fat as you'd think, a good sized pork steak (enough for one with leftovers) will only set you back a quid.  And the cooking is easy.  

This recipe is for singletons but will easily stretch to two.  Multiply for a family of four.

Cost: £2+

Feeds: 1 generously,  especially with a side of carbs

Ingredients:

   1 pork shoulder steak, about 300gm/10oz

Marinade:

   1 tbsp olive oil

   1 tbsp lemon or lime juice

   generous tbsp Middle Eastern Spice Mix

1 large courgette, in 1/4 cm slices

Method:

MAKE-YOUR-OWN PIZZAS: vegetarian/vegan with carnivore option, easy, part make-ahead

Make your own pizzas:

Make ahead Stupendous Home-made Pizza Dough &  Simple Tomato Pizza Base

To mark Vegetarian week, three easy, tasty vegetarian TOPPINGS: veggie sausage & grape, mushroom & potato pesto (recipes below)

1.  SAUSAGE, ONION & GRAPE  

LOWER-FAT RANCH DRESSING: budget friendly with ultra frugal option, uses up sour milk

                      Start 48 hours in advance 

Another delicious salad dressing from across the pond, this one creamy and herby...

Small salad platter: the star offering is American-style Ranch Dressing over lettuce leaves; the dressing's been tweaked to reduce fat 

It's interesting how salad dressings differ between Europe and North America.   Europeans - including the UK - go for emulsified oil & vinegar blends which are poured while American dressings tend to be creamy, thick and often scoopable. 

67goingon50 likes both but American dressings can do double duty.  They can be  dolloped over salad leaves or used as a dipping sauce for breaded, deep fried protein.  They tend however, to be mayonnaise based and for slimmers/the health conscious need to be adjusted to reduce fat.  

American ranch dressing is usually based on mayonnaise, buttermilk, salt, garlic, onion, mustard, herbs and spices.  UK Buttermilk is usually lower in fat than American buttermilk but 67 also replaces some mayo with 0-fat thick yoghurt.  

In these straitened times,  iceberg lettuce is the most frugal choice of leaves to dip in or be dribbled with Ranch Dressing; Iceberg is  the cheapest in the supermarket.  

Some turn their noses up at Iceberg lettuce.  And yes, it is full of water but nothing matches its crisp, refreshing quality.  Sliced or cut into wedges, draped with creamy, tasty, eye-catching dressings (see Thousand Island Dressing) it is really delicious.  And it looks good on a plate.  

Other suitable leaves for Ranch Dressing are Baby Gems and Romaine.  

Cost: less than £1

Makes: generous 1 cup dressing

Ingredients:

1/2 cup/125ml thick 0-fat yoghurt

1/2 cup buttermilk (ultra frugal: milk 'on the turn' or conventiontal milk with 1/2 tsp vinegar added)

2-3 tbsp good mayonnaise

2 small cloves fresh garlic, grated OR I/2 tsp garlic flakes, OR 1/8 tsp garlic powder  

3/4 - 1 tsp salt

1/4 tsp pepper

1 generous tbsp fresh OR 1.3 tsp dried dill

1/4 cup finely chopped fresh chives OR 1 tbsp dried chives

2 tsp fresh lemon juice (OR if needs must, bottled lemon juice)

few dashes tabasco or other hot sauce (optional & Be Careful!)

few generous tablespoons finely grated parmesan (optional but adds a delicious accent) 

Method:

SALADS FOR A SCORCHING WEEKEND : prepare ahead

Don't forget to have a look at Welcome to the Blog  (nav bar above)

with a round-up of shopping tips, latest tweets and pretty pictures!

We're expecting a scorcher in London this weekend;  Cook can prep these cooling salads the night before or in the cool of the morning and enjoy the outdoors while it's hot and sunny. 

The Archive recipes include side salads, main course salads and vegan salads.  All have lower levels of fat, salt and sugar without loss of flavour; some combos of ingredients are unusually fabulous.  And, keeping an eye on the grocery bills, most are budget or wallet-friendly.

Mediterranean Tomatoes: turns supermarket toms into gourmet treats!

So simple, so sensational, so Vegan

3-minute Asparagus, Pea & Corn Salad: creamy low-fat, easy 

Chicken, Pear & Hazelnut Salad: 

lovely fruity twist on standard chicken salad

 

Grapefruit & Mint Mixed Leaf: refreshingly healthy

Triple Duty:make it vegan or with animal protein

 

Perfectly Pretty Frugal Salads:

frugal ingredients beautifully presented

Low-carb Noodles with Garlic & Ginger VEGAN

portable; fresh clean spicy

Surprising Sardine Salad: zesty & unexpected

Pasta Salad with Mushrooms, Peas & Chive Oil: Vegan delight

 

Steak Salad with gloriously funky Thai-style dressing

SUNSHINE SALAD, low-cal, low-fat, budget-conscious 

perfect for crowds; stuffed with protein, fruit and vegetables

                   Please leave a Comment in the box below

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

QUICK & EASY POTATO SALADS FROM THE 67 ARCHIVE

EVERYONE LOVES POTATO SALAD; THESE ARE GUARANTEED TO PLEASE BOTH COOK AND DINERS...

None of these delicious potato salads take longer than 20 minutes to prepare and are easy in the extreme.  And they're so good, they'll disappear faster than that.  

Get ready for one with frankfurters for kidults, one dressed without mayonnaise and one with an unusual texture to delight.  And one extra that's colourful and full of different textures.

Frankfurter Potato Salad (for the kids and kidults) including ultra-frugal version.  Don't want the bother of cooking green beans or chopping onions, just mix sliced frankfurters and coarsely chopped boiled eggs with cooked mashed or cubed potatoes with silky yoghurt-mayonnaise. Easy and tailored to any budget.

Lo-fat 10-minute Smashed Potato Salad: Outstanding flavour with great crunchy bits; versatile; ultra-frugal

Potato Salad with Vinaigrette: mayo-free; perfectly complements the rich flesh of mackerel or leftover pork/lamb or spicy firm tofu. Add baby tomatoes and chopped herbs to heighten bright colours.  

And for something a little more colourful and fun:
Russian Potato Salad: lower-fat, high fibre, gut-friendly, uses up leftovers, colourful

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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.   

MAY MINI-HEATWAVE PREPARE-AHEAD BREAKFASTS

BREAKFAST ON A HOT WEEKEND: GET IT WHEN YOU'RE READY

Three super-easy delicious, prepare-ahead breakfasts for a mini-heatwave:  English breakfast - but not as we know it - in tantalising salad form; a mid-eastern wrap with omelette, minty avocado and salsa draped in tahini dressing, and a smoothie guaranteed to wake you up and leave you raring to get on with the day!

 

English Breakfast Salad: even better than standard English brekkie; make in advance in the morning or night before, leave it in the fridge and its accessible when late sleepers appear  for breakfast

Fabulous Lebanese Omelette & Avocado Mint Salsa Wrap with Tahini Cream: Refrigerate up to 2 hours for breakfast/brunch slackers on a hot weekend

Breakfast Smoothie/Shake: refreshing and satisfying pre-coffee wake-me-up treat

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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.  

MAY MINI HEATWAVE PICNIC MAINS

All of these recipes are prepared ahead.  They are a bit zippy, tasty and mouthwatering, are healthier than normal and budget friendly. Whats not to like during a mini-sizzler in May?

Healthier Hot Dog Picnic with no-low-sugar, low-preservative relish: Triple Duty

Southern Spiced Unfried Chicken: low-fat, guilt free but with fabulous flavour and texture; makes the most of supermarket chicken; perfect picnic fare

Skinny Asian Pork Bao: low-sugar/salt/fat; chicken & veggie options; budget friendly, prepare ahead 

Glamourous Spinach, Tomato & Peppers Spanish Tortilla: make the most of frugal eggs and potatoes but raise the classic Spanish Potato Omelette to an eye-catching new level with sassy colourful veg.  Deliciously vegetarian.

Skinny portable Spanokopita: Cylinders of low-fat, low-salt crunchy spinach & cheese pie; spectacular moist filling with optional mushrooms adding a taste and textural twist

Vegan Felafel Platter: make ahead, easy entertaining, healthy, low-fat, frugal

Please leave a Comment in the box below

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