PENSIONERS' DELIGHT: LEMON-PEPPER CHICKEN WINGS, easy

Crispy, juicy Chicken Wings that even oldies can get their teeth into...

Marinaded for succulence for the very old & very young

This blog loves chicken wings.

Not just because they are a very, very tasty budget dish.  

But also because wings are the best combination of crispy skin and tender flesh.  

There is nothing like picking hot meat off bones, licking sauce off fingers and generally wallowing in the delights of meaty, sauce-y finger food.

Chicken wings are also incredibly versatile.  

67goingon50 has posted several recipes for wings -- standard football fare  smothered in a hot-ish sauce, intensely savoury Oriental wings juicy with the exotic braising sauce they have absorbed, and a casserole of wings in Spanish-style orange and sherry sauce.  All are terrifically appealing and were loved by testers.  (See Chicken in Recipes 1 on the Nav Bar above)

But while families - and particularly kids - love wings, older people steer clear of them.  A pensioner friend said they were 'too bony' or 'tough' but he did enjoy the casseroled wings.  

Nonetheless, 67 has been working on a baked version of chicken wings for pensioners (that will also please parents and kids): crispy, juicy Lemon Pepper meat treats. 

In this easy recipe, 67's tenderises the meat by soaking it overnight in buttermilk or yoghurt.  The wings are then dipped in flour and popped in the oven.

Easy-peasy for such a treat.  

Chicken Wings are always a bargain, usually coming in at under £2 for at least a dozen pieces.*

Cost: £2.75'ish depending on marinade

Feeds: a crowd but recipe halves nicely for 2-3 people (in which case freeze half the raw wings for another time)

Ingredients:

I large package chicken wings - usually 12

salt & pepper
at least 150gm plain yoghurt
juice half a lemon

Lemon Pepper spice mix 

freshly grated zest of 2-3 lemons (see tips below)
2 tbsp coarsely ground pepper
1 tbsp salt
1 cup flour

1 whole lemon for juice

lemon wedges for garnish

Method

PEA & MINT HUMMUS, free from garlic & onion, Vegan

A taste surprise...in a good way

Lovely light spread/dip that could help issues with the gut.

Familiar with FODMAPS? They're foods that are difficult to digest and can cause gut problems like IBS, gas, diarrhoea.

There's a whole movement out there -- FODMAP foods to go easy on; FODMAP foods to enjoy -- and if you're interested, serious research is needed. 

One interesting area of research is the possible link between Covid 19 and the appearance of, or increase in, gut problems. 

67goingon50 is looking into it. 

TheGutHealthDoctor.com is one of the most popular FODMAP sites and has been highly recommended in the health food world.

Diets for good gut health are big on fibre but one recommendation - 30(!) different plant foods per week  - might not be easy in a cost of living crisis.

However, this frugal Pea & Mint Hummus could easily fit into your weekly eating plan.

It doesn't contain onion or garlic and should appeal to kids.  It travels well and is recommended for long-haul flights.

Cost: £1'ish

Feeds: 3, but multiplies easily

Ingreds:

135g/4.7oz peas

2 tsp tahini

1.5 tsp fresh lemon juice

1/4 tsp cumin

1/8 to 1/4 tsp cayenne, depending on taste

1tbsp well-flavoured olive oil

60ml water

pinch salt

handful fresh mint (or 1 tsp dried)

pepper

Method:

TOAST TOPPER: PESTO CHICKEN WITH CELERY & RADISH, using leftovers

Another splendid, generous toast topper for a satisfying lunch or snack...

 Pesto Chicken with Celery & Radish Toast Topper/Sandwich filler

Having mightily messed up a recipe for chicken wings, the 67goingon50 kitchen had a surplus of cooked chicken.  

It was boring ripping the cooked flesh from the wings but in a cost of living crisis, we can't be fussy.  And the chicken - which had been marinated in yoghurt - was  tender and easily removed from the bones.

Other ingredients found while rummaging around in the fridge created a delightful mixture of creaminess, a bit of crunch, rich savouriness and a hint of heat.  

The Chicken Pesto toast topper was served generously mounded on fresh seeded sourdough bread but certainly could have been stuffed into a sandwich or rolled into a wrap.   

Cost: very little with leftovers but if starting from scratch, probably about £2.

Makes: 3 generous portions for sourdough toast; multiplies easily.

Ingredients:

generous 2/3 cup leftover chicken, bones and skin removed, chopped coarsely

1 generous tablespoon pesto (jars are fine)

1 stick celery, finely chopped

1 rounded tbsp mayonnaise

2 rounded tbsp 0-fat plain yoghurt

generous squeeze lemon juice

half tsp pepper

Garnish: thinly sliced radish

Method:

PENSIONERS DELIGHT: PORK WITH PINEAPPLE NOODLES

Stir Fried Noodles with Pork and Mixed Vegetables
'Love the combo of pineapple, pork, veg & noodles; I'd have this again' Taster 

As shoppers continue to seek lower cost foods, well-priced pork is fast becoming protein of choice.

Pork is a rich source of high quality protein, with various essential vitamins and minerals and it's surprising that it isn't more popular.  Pork loin is actually lower in fat than chicken breast.

Perhaps it's because we've been warned against undercooked pork and we're a little afraid of it.  Also, in health conscious times, some pork cuts release fat which, if not dealt with properly, can raise cholesterol. 

67's solutions?

• keep pork refrigerated until ready to cook
• after cooking pork, place fat and juices in a small bowl; place in freezer 10 mins until fat separates and is easily removed; pour juices over meat or to add to gravy
• pork chops: remove layer of fat after cooking
• pork steaks: flatten with a rolling pin or wine bottle to tenderise and speed up cooking 
• pork mince: grill on a wire rack so pork is not sitting in fat while it cooks
• pork sausages: prick with a fork before cooking, drop in boiling water 5 mins; drain and bake at 180c/350f 18 mins; serve with salsa or relish
• pork mince for pates & terrines: use best quality lower-fat pork mince or minced pork cheek

This recipe for pork stir-fry using shoulder pork steaks is a multi-textured, multi-favoured noodle dish - unusual in that pineapple tempers the sweetness of pork.

It takes only minutes.  It's versatile.  Add chilli or not as you like.  If there are no noodles to hand, serve with steamed white rice. 

Packaged mixed veg (carrots, tender stem broccoli & mange toute) saves time but preparing your own selection from the veggie drawer will be cheaper.  For more bang for your buck and to make the dish go further add tinned corn and/or small cauliflower florets or green beans or baby tomatoes.

Cost: 2 pork shoulder steaks (£2), mixed veg £2 + extra veg 50p, noodles or rice (50p) 
Feeds: 2 but multiplies easily

Ingred:
   2 nests of medium egg noodles, dried 
   1 minimum 80gm/2.8oz  package mixed veg (tender stem broccoli, carrot sticks, mange tout) OR equiv fresh
   2 pork shoulder steaks, pounded lightly, sliced in diagonal 1/2inch/1cm slices  
   generous handful frozen fresh pineapple wedges (67 stores bags of fresh pineapple in the freezer) or equiv tinned, drained

gravy   

   1/4 tsp chilli flakes or half a small chilli, de-seeded and finely diced (opt)

   2 tablespoons corn or rice flour (the higher the amount, the thicker the gravy)
   2 tbsp dry sherry (opt)  
   1 tbsp reduced salt soy sauce 
   water

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

PENSIONERS DELIGHT: CRUNCHY TURKEY ESCALOPES

A treat for pensioners AND their guests ...

An indulgence: tender poultry in crunchy buttery crumbs

There's plenty of turkey in M&S this week: turkey thigh mince (great for low-cholesterol beef substitute), Turkey steaks and turkey breast. 

In this indulgent recipe for escalopes, 67goingon50 opted for turkey steaks -  £3.70 for 3 decent sized ones (but see tips below).  Freeze 1 or cook all 3 and save the third for a salad or protein rich sandwich.

Unlike other Pensioners Delights, this one is not as low-fat or healthy as the rest but it is not outrageously calorific (the actual amount of animal protein is quite small).  And, truly, it tastes divine.  Oldies shouldn't indulge regularly but as a treat, it can't be beat.

Turkey isn't a given in this recipe; a good sized chicken breast will also do, sliced in two like a butterfly (see https://www.bbcgoodfood.com/howto/guide/how-butterfly-chicken-breasts)

There's not much work involved and the meal from start to finish takes about 45 minutes with plenty of resting time.

And by the way...there are plenty of ready-made breaded poultry steaks on the supermarket shelves but nothing beats homemade. 

Served with Lower-fat Potato Wedges or Lo-fat 10-minute Smashed Potato Salad and a few sliced  tomatoes, the bill shouldn't come to more than a fiver.

Note: 67 used baking potatoes which accounts for the size of the wedges but any good-sized potato or sweet potato will do

Cost: £3.50 for 2 escalopes, more for 3

Feeds: 2

Ingreds:

2 turkey breast steaks

1/4 cup seasoned flour

1 large egg

1/2 cup breadcrumbs, home-made or panko preferred 

salt & pepper

1.25 tbsp olive oil

1.25 tbsp butter

    OR  2.5 tbsp veg oil

Method:

1. Prepare wedges and put them in the oven to bake
2. Place each turkey steak between two large slices of grease-proof paper or in a large plastic bag; pound with a rolling pin until 1/3 inch thick
3. Place seasoned flour in a large flat bowl or plate
4. Beat egg well and place in a wide bowl
5. Place breadcrumbs in a large flat dish
6. A pair of tongs will make the following se steps less messy but if opting for hands, only use one and keep the other hand clean; dip one steak into the flour on both sides, shaking off the excess 
7. Dip in eggs, coating completely
8. Drop onto breadcrumbs & cover completely, if necessary pressing them on with your fingers to get a decent layer; place on a clean platter or board, 
9. Repeat (If you have plenty of egg and breadcrumbs left over, you can do another coating of egg and breadcrumbs)
10. Fifteen minutes before potatoes are due to come out of the oven, place a frying pan which will hold both steaks without crowding over med high heat;  add oil & butter (if using) - it should just cover the bottom of the pan.
11. When pan is hot add turkey steaks
12. Cook until underside is deeply golden - maybe 5 mins -  carefully turn; if necessary, add a bit more oil; cook until golden - maybe 3 mins
13. Place on a baking rack lined with paper towels ; transfer to a warmed platter (they can be kept warm in the bottom of a moderate oven no more than 5-10 mins
14. Serve with potato wedges or Lo-fat 10-minute Smashed Potato Salad, tomatoes sprayed with olive oil and lightly salted, plus slices of lemon

Comments:

'I really liked my lunch!' elderly retired priest

'For health's sake, discipline will be needed to refrain from cooking these too often.  But wouldn't they be great with spaghetti?' Retired writer 

Tips:

• In a less busy week, the turkey breast at 50 pence more would be a better bargain - the 2 generous chunks of breast are thick and easily sliced into 3, or even 4, layers each.

Please leave a comment in the box below 

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.

BLUEBERRY CREAM SCONES

The perfect summer scone: fresh blueberries and cream with a twist...

After getting through this summer, we deserve a treat.  Fresh scones with blueberries and cream (or ice cream!) with iced tea and tiny sandwiches is it!

By now, with any luck, you will have been through or are undergoing lots of cooling, refreshing rain.

It's been a beltingly hot, almost unbearable summer and we've all been through the mill.  

If you've decided to treat yourself for resisting the urge to run naked down the streets screaming during the worst of the suffocating heat, try these wonderfully light and lovely blueberry scones, with thick clotted cream or even vanilla ice cream.  

Served with iced tea and maybe a few small sandwiches, hopefully sitting somewhere shady and cool,  the scones will be fabulous!  

Cost: £1.75
Makes: 5-6 total but recipe doubles easily 

Ingred:

175gm/6oz plain flour (pref organic) 
1 tsp baking powder
1/4 tsp salt
75gm/2.5 oz cold, cubed butter
1 eggs, well beaten

3.5 tbsp very cold milk

    generous handful blueberries that have been washed (and if non-organic soaked 10 mins in 9 parts water and 1 part vinegar) and picked over to remove squishy or spoiling berries 
    100ml whipping or double cream
    1 ball ginger in syrup, drained, in fine dice (opt)   
    1/2 generous teaspoon syrup from jar of ginger in syrup (opt)
    low-sugar blueberry jam/compote (instant home-made or purchased)

Method:

SWEET SOUR & SPICY CORN AVOCADO SALAD

An avocado corn salad with the colours and flavours of Mexico

Flavours that heat and cool at the same time (cheese not visible);
'colour & heat; great on a summer's day' taster

Fresh ears of corn are in abundance in London green grocers and supermarkets in the summer at very reasonable prices.

People are a little wary of the sturdy little cobs, enveloped in silken strands beneath tightly wrapped green leaves.  But they are very easy to cook, make a pretty picture on the barbie or grill and make splendid salads.  

(Some supermarkets sell them packaged with the silk and leaves removed but 67 refer fresh or tinned.)

67goingon50's Plum and Corn Slaw - fruity and juicy - was first posted in 2019 and is a regular summer favourite.  Adapted from Yotam Ottolenghi, it easily morphs into carnivore, vegetarian or vegan options.

Today's recipe sits on a bed of lettuce, has a more Latin flavour and delivers a nice little kick.  In a good way.*

Cost £3.00'ish (7/23)

Feeds: 2-3 but multiplies easily

Ingreds:

1 ear fresh corn on the cob OR 1/2 mug tinned corn niblets

salt, pepper & smoked paprika

2 cups lettuce coarsely chopped (67 used Bibbs English but any will do) 

3 to 4 small tomatoes in eights 

2-3 generous tbsp soft cheese in small chunks, eg goats cheese, cambozola OR small-1/2 inch chunks or shavings parmesan  

1/3-1/2 peeled avocado in bite-sized chunks, with lime juice squeezed over

One generous tbsp fresh or 1 tsp dried chives

Dressing

1/3 medium strength chilli, seeds removed and finely chopped OR

1/8 tsp chilli crisp (67 used Chiu Chow Oil)

1 tbsp lime juice

zest of half a lime
1 generous tsp maple syrup or honey

1/8 tsp ancho chillis or other med-to-hot chilli powder 

1 pinch salt

generous 2tbsp avocado or good olive oil

Method

PENSIONERS DELIGHT: CREAMY POTATO, SMOKED MACKEREL & GRAPE SALAD, loser fat, good fibre

                       See Welcome to the Blog (nav bar, above) for food news and tips

Grapes are a wonderful counterpart to rich smoked mackerel in a quick-cook creamy potato salad...

Picnic-worthy Potato Salad, just 10 mins cooking

There is something about the smoky richness of smoked mackerel in a fruity carb-y salad that's so satisfying in the summer, especially if it is served ice cold.

Elsewhere in the blog is one of 67's favourites: Mackerel, Rice, Fruit & Nut Salad, a brilliant, full-bodied combo of store cupboard ingredients.

This week's Creamy Potato, Mackerel & Grape salad is much easier and more budget-friendly, especially if you pick up smoked mackerel on its sell-by date (keep your eyes open; items like fish and meat will still carry sell-by dates).

The salad is very tasty and unctuous, like a fishy version of chicken Veronique...in a very good way!  

And, in case you're worried about the new heatwave, the only thing that needs cooking is the potatoes and they'll take no longer than 10 minutes.

Cost: £4'ish (7/2022)

Serves: 2-3

Ingreds:

150g/5.2oz smoked mackerel fillets

1-2 hard boiled eggs (opt but makes the protein go further)

generous handful raw green beans

300gm/10oz new (or other firm) potatoes 

med bunch of purple or green grapes

1 tbsp fresh or I generous tsp dried chives OR parsley

3 tbsp plain low/no fat yoghurt

2 tbsp mayo

1 generous tsp lemon juice

zest of half a lemon (opt)

Method:

EXOTIC CHERRY SALSA TOAST TOPPER WITH CREAM CHEESE: lower carb, budget-friendly, good fibre, vegetarian or animal protein; vegan option

Turn glorious cherries into a sensationally tasty salsa for a vegetarian toast topper or carb-free duck/chicken rolls... 

Ready for a close-up: Cherry Salsa with an Asian Twist 
'Sounds improbable but the cherry & onion blend so well; it's good with meat'

Apparently, it's going to get more difficult to find ready-made sandwiches in the shops due to rising prices for ingredients as well as difficulties in finding staff.  

But sandwiches are so easy to make yourself.

A well-made sandwich with a generous and/or snazzy selection of ingredients becomes much more than a snack, if not quite a meal.  And as the cost of living crisis bites, you can't do much better than that.

This recipe is presented in two-ways:

 Toast Topper & Carb-free Duck Rolls:
Both should probably be eaten with a knife and fork!

(1) an open-faced toast topper, 1 not 2 slices bread.  (But traditional 2-slice sandwiches will be fine.)  Just buy the best bread/rolls you can to show off this colourful tasty topping at its best.  Supermarket sourdough, the budget verion of proper artisan loaves, works well.  

(2) a bread-free Duck Salsa Roll.  Carnivore tasters loved the vegetarian topper combined with leftover poultry; the two together amped up flavours.

Like all salsas, Exotic Cherry Salsa is easily thrown together.  

It will keep well in the fridge 4 days; if transporting to a picnic or barbecue, pop it in a large cooled jar with a tight fitting lid lined with a couple of layers of cling film.    

Cost:  £2.75 (7/2022) incl cream cheese
Makes: 1.5 cups, multiplies easily

Ingred:

Salsa: 
   1/2 cup cherries, halved, stones removed (if large, quarter cherries)  
   1/2 cup cherry toms, halved
   1/2 cup cucumber, de-seeded & chopped in the same size as cherries
   2 tbsp finely chopped red onion pickled 10 mins in 1 tbsp vinegar, large pinch of salt & large pinch sugar 
   1 med red chilli, seeds & membrane removed, finely chopped (you really do need a good amount of chilli) 
   zest & juice of half a lime
   1 tbsp finely sliced green of spring onion

Asian additions: (optional but recommended, esp for carnivores)

   1 tsp reduced-salt soy sauce
   1 tsp dry sherry
   1 generous tsp finely grated peeled fresh ginger
   1/4 tsp 5-spice powder

For duck rolls: leaves of firm lettuce like Gems, washed and dried thoroughly (photo shows soft lettuce but something crisper holds the shape better; try also romaine or iceberg)

Vegetarian open faced sandwich:   

   1-2 tablespoons light veg oil (olive or groundnut) 
   100gm/3.5oz plain cream cheese  (dairy or vegan) OR for the frugal, cottage cheese pureed until smooth & seasoned
   good seeded wholemeal bread, toasted, OR flatbread, bought or home-made (15-minute flatbread)

Method:

SMALL NO-BAKE LOW-FAT CHOCOLATE LIME CREAM PIE, low sugar, make ahead

Small households shouldn't be deprived of creamy scrumptious desserts 

Heavenly scents of lime, deeply creamy, darkly chocolate but lower in fat 
'Really lovely base; I'd have liked more lime.' 'Gorgeous!' 

This impressive Skinnier Chocolate and Lime Cream Pie from 67's kitchen is an American-diner-style indulgence but with lower fat and sugar.

Replacing double cream with whipping cream and some cream cheese with 0-fat yoghurt means damage to health is limited but pleasure remains high.  

There is no baking involved in Chocolate Lime Cream Pie but there will be melting of chocolate and butter.  Both the base and the filling can be made the night before.

If serving away from home, paper plates and spoons are a must.

Cost: £3.00'ish
Serves: 2-3 greedy people

Ingred:
   70gms/2.4oz chocolate biscuits bashed till well crumbled or coarsely processed (67 used leftover chocolate shortbread but store-bought chocolate digestives or cheap as chips Bourbon biscuits - 35p at M&S - with icing removed are fine)
     20g/10z gm melted butter

   25g/scant 1oz whole-fat or 30% fat-reduced cream cheese, left out for a few hours or zapped for 20 secs in the microwave
   60gm/2.1 gm 0-fat Greek yoghurt (Total/Fage preferred) OR any 0-fat plain yoghurt strained 4 hours or overnight 

   25gm/1oz white baking chocolate, melted
   1/4 tsp vanilla extract
   fine zest of 2 large limes
   2-3 tbsp lime juice OR 1 tbsp lime juice plus 1/2 generous tbsp orange liquor 
    
   125 ml whipping cream, whipped to soft peaks

   Garnish: segments of lime (opt)

Method:

PRETTY AS A PICTURE CHERRY PEACH PIE: (ARCHIVE) Indulgence, contains alcohol

Peaches & Cherry in a eye-catching puff pastry envelope ....

first published 9/19 as  Peach & Cherry Jalousie

Nothing like alcohol-soaked soft fruit in puff pastry (with no-alcohol opt)
'Very good!' 'subtle but unmistakeable taste of whiskey & cinnamon'

Take this eye-catching puff pastry tart stuffed with peaches & cherries on a tray, to a picnic.  

A gorgeous treat - known as a Jalousie - the tart is a French frippery modelled after parallel window blinds.  67's twist is in the flavouring: cinnamon whiskey.  It's food for the gods.

There are 3 choices of pastry: frozen, ready-rolled or home-made rough puff .

FROZEN BUTTER PASTRY* needs planning: at least 36 hours before needed, take it out of the freezer and put it in the fridge.  A package contains two 2 X 8.5x10inch/ 22x26 cm rectangles.

READY ROLLED puff pastry sheets** don't require defrosting and are ready to go whenever you are.  They come in a large single sheet and costs more than frozen.  Unless you're making a half-sized jalousie, you'll probably need 2.  A larger jalousie will need more fruit for the filling and probably an extra 10-15 mins baking. 

MAKE YOUR OWN home-made rough puff is to die for...but maybe not in a heatwave.  Best saved for autumn/winter when the warmth of the kitchen and delicious smells wrap round like a blanket.    

 
Conscious of the cost of living crisis, this recipe focuses on frozen pastry.  But depending on the size of the crowd and the budget, two ready-rolled puff pastry sheets (see instructions above) will work well, too.  

Prep for the pie starts the night before serving.  It's best eaten as soon as possible out of the oven.

Cost: £5.00'ish
Makes: 4-6 portions

Ingreds:
   1 pkt frozen puff pastry (2 x 200gm) defrosted* 

   2.5 good-sized peaches/nectarines, peeled, cut in 16 wedges
   120gm/4.2gm cherries, de-stemmed, halved and pits removed

   3-4 tbsp cinnamon flavoured whiskey, divided (opt) OR whisky, brandy. orange or grape juice mixed with 1/8 tsp cinnamon 

   4-6 tbsp ground almonds, rice flour or finely milled breadcrumbs  

   1 egg

Icing (opt):
   juices drained from fruit
   1/2 cup of icing sugar    
Blend until smooth and flowing; if too thick, add a bit of milk or a little more alcohol

Method:

1. The night before: remove pastry from freezer, place in bottom of fridge: put fruit in separate bowls; stir in alcohol (or juice); cover; refrigerate 
2. On the day: preheat oven to 220c/210fan/220f
3. Beat egg with 1 tbsp water; set aside 
4. Leaving one layer of pastry in the fridge; roll out the other to a 9inch/23cm square; place on a baking sheet lined with silicone mat or greaseproof paper; brush a 1 inch/2.5cm border with the egg wash
5. Sprinkle a layer of ground almonds within the egg washed border 
6. Drain peach slices & cherry halves, reserving juice; dry them with a paper towel
7. Arrange peach slices neatly inside the border
   
   
   
8.  Scatter cherry halves over.   If you think the fruit needs it, sprinkle over 1-2 tbsp sugar 
9. Take the second piece of pastry, fold it in half lengthwise;with a sharp knife, slice the centre at an angle
   
10. Open out and spread over pastry base and fruit; seal edges with the tines of a fork (if done properly the top layer will appear as chevrons; 67's has stripes because the second layer of pastry wasn't cold enough and the chevrons stretched!)
11. Brush all over with egg wash
    
12. Bake 10mins, reduce heat to 190c/375; bake a further 15mins until golden, moving tray from front to back for even browning
13. Meanwhile whisk 2 tbsp leftover fruit juices with 1/3-1/2 cup icing sugar, adding a little more liquid if necessary - tablespoon by tablespoon - until it's smooth and flowing
14. When jalousie is cooked, rest in tray 5 mins then slide - on its mat or greaseproof paper - onto a wire rack; cool another 5 mins
15. Drizzle icing over the jalousie; serve with ice cream, whipped cream or yoghurt flavoured with vanilla and a little sugar

Comments:

'My lodger and I shared this and even though I'd burnt it badly at the edges reheating it, we both thought it was very very good.' Political agent

'The warmer you eat this, the better.' Retired writer

Tips: 

• puff pastry from supermarkets like Sainsbury's, Asda etc are cheaper than Waitrose & M&S but the Blogger has not tested them
• bargain nectarines and peaches** are maddening -  getting them all to ripen at the same time isn't easy and they go from ripe to oversoft easily.  But place them, without touching, in a brown paper bag stabbed with a few holes and they ripen quickly and evenly in 3 days
• to help loosen peach/nectarine skins, drop into a bowl of boiling water for 2-3 mins or until skins come away from the flesh a little;  remove, plunge into ice water; a very sharp paring knife will make the task easier
• 67 doesn't have a cherry pitting device but cherries are sometimes so fat and juicy, they are easily halved and the stones easily loosened with a sharp knife or end of a paper clip

*Waitrose own brand

**M&S

Please leave a Comment in the box below

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.     

PENSIONERS' DELIGHT: MEDITERRANEAN RICE SALAD , high fibre

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

for tips on current food bargains and the latest health news & advice

A rice salad stuffed with Mediterranean flavours & textures is perfect for budget lunch al fresco...

Every spoonful a winner; add plenty of chilled white wine & crispy baguette
'I LOVED IT.  It's colourful &  the salami promises a special treat. The spiced olives gave an extra tangy surprise.' Political activist

Some rice salads are boring and uninteresting.  This one, from 67goingon50, is a stormtrooper.

Stuffed with tomatoes, cucumber, olives, pickled onions & celery, as well as cold cuts and deli sun- blush tomatoes and cheese, it's almost a feast. It'll certainly satisfy the appetite, with or without a baguette or crackers on the side.

And it is surprisingly wallet-friendly, especially with supermarkets 3-fer-£8 specials on deli meats, fish and antipasti (olives, sun-blush toms, mozzarella balls).  At M&S, you can mix and match from each category, which means it's even more of a bargain; there'll be enough items left over for one more dish later in the week.    

67 has added a healthy twist by using brown rice, which adds a nutty taste and hearty texture.  Some people say the rice is just like a slightly chewier white rice. Whatever...it sure tastes good while helping the digestion and keeping the gut working well.  

67 also added home-made pickled red onions and celery to add a bit of pizzaz.

The salad is layered in a glass bowl to show off its contents.

Cost: £4'ish

Feeds: 2-3

Ingredients:

    150gm/5.3oz brown rice, cooked according to package instructions, rinsed & drained well

    minimum 50gm/1.7oz Italian or Spanish salami, kept cool

    1/2 cup cucumber in bite-size chunks

    1/3 cup coarsely chopped tomatoes, seeds removed 

    1/3 cup (pref) Greek Halkidiki olives with pepper (olives will be fine but will alter the salad's flavour)

    small handful sun-blush tomatoes, peeled (optional)

    30g/1.3oz thinly sliced raw red onion, pickled (recipe below)

    30g/1.3oz celery, thinly sliced and pickled (recipe below)

     1/3 cup small balls mozzarella or feta chunks or shavings of parmesan (67 used goats cheese which was in the fridge)

Garnish: parsley sprigs or spears of chives 

Dressing

    4 tbsp good olive oil
    1 tbsp lemon juice/white wine vinegar/cider vinegar
    good pinch salt and 1/8 tsp pepper, pref coarsely ground
    1 rounded tbsp Dijon mustard
Pour all ingredients into a jar with a tight fitting lid; shake until thick and blended. Check seasoning.

Almost-Instant No-Effort Pickled Veg

   30g/1.3oz thinly sliced red onions 

pickled red onions

   30g/1.3oz picked celery 

For each veg:

2 tablespoons vinegar (any type)

1/2 tsp sugar

1/3 tsp salt

Whisk brine ingredients for each veg in separate bowls.  Add veg, leave 10 mins, stirring & squeezing occasionally till softened but still holding its shape.  Drain before use (save  leftover brine for salad dressings).

Method:

FRESH CHERRY DESSERTS FROM THE ARCHIVE

There is nothing nicer than fresh cherries, whether eaten by hand straight from a tree or buried in gorgeous desserts.  And there are loads of lovely black cherries in the supermarkets right now, with large punnets offering best value.

Here are a few of 67goingon50 favourite cherry treats: one wildly indulgent, one a dieter's delight, one quick and easy and another, a cheats' treat.

Lower-Sugar Cherry & Coconut Macaroons
Indescribably yummy lower-sugar Cherry Coconut Macarons inspired by the London Royal Opera House: low fat, quick & easy. Short cooking time.
'Yum.  The cherries make these very moist.' Taster

No-bake Cherry Garcia Cream Pie
 super-indulgence, contains alcohol, not healthy
'Alas my concealed stash of Cherry Garcia pie was discovered by persons unknown so I never did get to taste it - but everyone said it was delicious!' Garden Party/Fete organiser  

 Cherry Almond Slices, Dieters' Delight
Cherry Bakewell without pastry or jam, lower fat/sugar 
'Absolutely gorgeous; the sweet of my dreams!' Weight-watching Taster

Cheats' Black Forest Trifle
  Simple, light but ever-so-delicious, with if you like a little help from supermarket sponge, custard and a tin of cherries (though fresh is best)  'Fantastic.  Loved the bits of fruit; the sponge was chocolately without being dense and the cream wasn't heavy.'

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