FOOTIE SEASON CHICKEN WINGS: ultra frugal, healthy, easy, multiple flavours

Buffalo wings which fly in the frugal healthy eating stakes

some  information 1st posted 2015/16

SPICY HOT WINGS for ravenous, wallet-conscious students & sport fans: details below
'They sit very nicely; full-flavoured & nicely charcoaled.  Well cooked; i'm not a fan of pink chicken!'  

Chicken wings have a bad rep but treated properly they are a healthy low-fat pleasure and a god-send for busy, budget friendly cooks.

They are also an absolutely winner when it comes to frugal footie treats, with a dozen's good-sized wings currently at around £1.30 (including M&S Higher Welfare).  Organic obviously cost more but are still budget friendly.  

Part 1 of this post contains 3 recommended recipes: One, the traditional hot & saucy; one with a sensational lemon-pepper coating and one, braised in an Asian sauce for the adventurous

Part 2: includes recommended sauces marinades for wings

PART 1: Recommended

STICKY HOT WINGS (photo above): first posted in 2016, is adult fare; the heat won't blow your head off but could bring tears to the eyes of children. (A kids' version is included).  Whether served as as a sports snack or as light supper with baked potato or rice and salad, these sticky, spicy wings will become a hot favourite.  

http://67goingon50.blogspot.com/2016/08/168-skinnier-sticky-hot-wingsfrugal.html 

LEMON PEPPER WINGS: in a crispy juicy shell; oldies love 'em...

'delicious & satisfying' 'super-easy, flesh v. tender; spritz of lemon adds sparkle' 'extra special'

PENSIONERS DELIGHT EASY RUSTIC TOMATO SOUP: anti-inflammatory, Triple Duty

Unusual tasty rustic soup ...for singletons/small households...

Pulses add body to an easy, richly flavoured make-it-yourself tomato soup , served here with Savoury Sardine Pinwheels 
'Reminded me of greenhouse tomatoes of my childhood: with genuine chicken stock, it tasted fresh and full of goodness.' 'I really liked this and the no-sweat cooking!'

Sometimes, in the middle of a busy week, only a thick and luscious soup will do for a meal.  Gloriously rich, full of warming flavours, and - depending on what's in the fridge - studded with bits of protein.  

When home-made soup is not an option, 67 is not averse to using a tinned soup as a base.  But what if the cupboard/freezer is bare of your favourite and the veg drawer is depleted?   

If there's a tin of tomatoes in the cupboard, you're good to go. Add a bit of garlic, some pulses/rice/pasta  and a nice bit of herb, fresh or dried,  like basil or parsley or chives, and within minutes, you have comforting super tasty autumn soup.  

I know, I know -- there are many and varied home-made tomato soups (many found in 67goingon50).  But in this recipe* the addition of pulses or some kind of carb gives the soup a rustic but satisfying simplicity.  And in the middle of a cost of living crisis, it's ultra frugal as well as tasty.  Give it a go.

If you like, add protein: cubes of tofu, vegetarian or meat sausages, prawns. Or fabulous crisp and crunchy memorable croutons.  It will make a lovely snack that's not quite a meal.

Or, for  full-on supper, serve alongside 5 minute cheese muffins (no eggs needed), or or ultra cheese on toast, both super-easy. Or try the wonderful savoury sardine pinwheels, worth the extra effort.  All are easy on the budget.  

Cost: about £1, not including protein or extras
Feeds: 1-2,  multiplies easily

Ingredients:

1 tbsp olive oil

1-2 large cloves garlic, peeled and grated

1 tin tomatoes, crushed with a fork

couple of handfuls split peas, tinned or reconstituted OR rice OR pasta

1-2 high meat sausages OR 60-70 gm mince raw or cooked meat OR vegetarian sausages (opt)

pinch of sugar

1/2 tsp celery (or table) salt

a few sprigs of fresh or 1/4 tsp dried basil

frozen peas (opt)

Garnish: parmesan or other cheese (opt)

Method:

PRE-ORDERS: 'FABULOUSLY FRUGAL from 67GOINGON50'

            NEW COOKBOOK FOR A COST OF LIVING CRISIS

'FABULOUSLY FRUGAL from 67goingon50': 

 Not just a collection of mouthwatering, sassy budget recipes, also a pathway to better health & graceful ageing whatever your years or income.

AUTHOR: BONITA LEE

PUBLISHER: Apple Books (Digital Only; print version is underway)

PRICE: £5.99   

STORE LINK: 

https://books.apple.com/us/book/fabulously-frugal-from-67goingon50/id6443309798?ls=1 

EARLY COMMENTS: 

• 'I've seen many cookbooks and this is the best yet.  It's beautifully designed.' 
• 'It makes me want dinner. Or lunch.  Or a snack.' 
• 'The author is determined - in a good way - to educate us about healthy budget food and make us want to eat it!'  
• 'The pictures are lovely.'

SAMPLE PAGES 

Sensational Savoury Sardine Pinwheels tantalises the tastebuds...in a good way!

Contact the author: b67goingon50@yahoo.co.uk

OR in the Comments box below

The blog 67GOINGON50 is at 67goingon50.blogspot.com 

Please leave a Comment in the box below

SMALL HOUSEHOLDS' TIME-SAVER BOLOGNAISE SAUCE, using pre-cooked freezer sauce & mince

Simple Bolognaise for singletons/twosomes, prepped ahead...

Quick & easy bolognaise with the help of freezer friends.
'So nice after a hard day at the coal face and so easy to prepare!'

This recipe is perfect for weeknight pasta dish when the body is screaming for protein and a vegetarian sauce and cheese just won't cut it

67 has already posted a recipe for making and freezing an easy rich, savoury Italian Marina Sauce.  

But pre-cooking mince or meatballs and freezing them is also a 'thing' in chefs' kitchens.  

TV chef Tom Kerridge swears by his method of pre-roasting mince until it is golden & crisp, then adding it to sauces (fresh & defrosted) when needed. 

67 tested it on a 500g/17oz package of 20%-fat beef mince from Waitrose. The   edges of Kerridge's mince were too crisp for 67's liking and appeared to defeat the purpose of being quickly incorporated into a sauce.  

Two other 67goingon50 methods were more successful: 

MAKING & FREEZING MARINARA SAUCE, quick & easy; no sugar, low fat & salt

An easy marinara sauce for saving your bacon in the kitchen on weeknights...

Quick & easy authentic Italian Tomato Sauce (Marinara) - here on wholemeal pasta.  Freezes beautifully, defrosts within minutes.
'Rather delicious, this, for something so simple and easy!'

Unlike, say, bolognaise, Marinara sauce has only a few ingredients to prep but is full of flavour.  

Okay, the few ingredients include red wine and a bit of garlic but who minds that when so little effort provides so much flavour?

And unlike supermarket sauces, you know exactly what goes into it; there are no nasty additives.     

In our energy conscious times, it takes a minimum 15mins to cook -- though 67 prefers to simmer it gently for an hour on the stovetop or a couple of hours in the slow cooker.  Both fill the kitchen with lovely aromas and adds a bit of warmth.

In it's original Italian iteration, the sauce is stirred into drained, cooked pasta and sprinkled with parmesan.

But why stop there?  

67goingon50 often 'cheats', using freezer portions as a base for meat or vegan bolognaise (recipe will be posted elsewhere in the blog ), or mixed into hot rice with leftover sausage, ham or tofu. 

It can be used as a sauce for meat and fish (escalopes & spaghetti in marinara sauce - yum!)

67 even cooks down a portion size over med high until it has halved & thickened, using it as a pizza base or to liven up a toast topper of leftover meat, veg & cheese.  

Making marinara sauce is the easiest way of ensuring a supply of healthy tomato sauce tucked away in your freezer.  

Cost: £2.50'ish

Makes: 6 single portions (the recipe doubles easily)

Ingredients:

15ml good olive oil

1 finely chopped onion

1.5 tsp minced garlic

120ml red wine such as Chianti

2 x 400g tins crushed tomatoes or chopped plum tomatoes in puree

1 tbsp fresh (if poss) or 1 tsp dried parsley OR basil

1-1.5 tsp salt, to taste

1/2 tsp pepper

HOME-MADE LOW-SUGAR/PRESERVATIVE CHOCOLATE HAZELNUT SPREAD: egg-free, easy, make ahead

A humoungously delicious, easy 'Nutella' which is almost guilt-free...

first published 2017

 Chocolate & Hazelnut Spread, Lower Sugar & Preservatives
via Dan Doherty

The Chinese pass out sweets at funerals to help alleviate the bitterness of grief and sorrow.  

This make it at home Chocolate Hazelnut Spread ('Nutella') will certainly cheer up anyone. 

It's easy to make, is smooth and creamy and puts a smile on the face. It's deeply, darkly chocolate with hazel highlights and lowlights (culinarily speaking) and utterly more-ish.

But, gloriously, it is also low in sugar and preservatives, and most of the ingredients will be found in any baker's cupboard.

Put it in your recipe file, even if you're not planning to make it right away.  It's perfect for brunch pancakes on a Sunday.

The recipe is from celebrity chef Daniel Doherty who has given 67 permission to use his recipe.  

A good food processor or smoothie maker will ease preparation but is not a requirement.  (see tips)  

Use it as a spread for toast or buns OR add whipped cream to make a mousse OR layer it with cheesecake. Most adults will adore this and small Nutella addicts should enjoy switching their loyalty.   

Even with the lower sugar, the recipe is an Indulgence.  The health-conscious can be pleased that the recipe doesn't make a huge amount -- there's just enough to make people happy but not to overindulge.   

Cost: £3.50-ish (2022 PRICES)
Makes: about 150 gm/just over 5 oz

Ingred:
   50g/1.75 oz hazelnuts (67 used ready roasted, chopped supermarket hazelnuts)
   60g/2 generous ounces icing sugar
   10g/1/3oz cocoa powder
   25g/generous 3/4 oz powdered drinking chocolate
   50g/1.75 oz dark baking chocolate (65%+ cocoa solids), melted over simmering water or in 10 second bursts in the microwave & cooled slightly
     1 tbsp light veg oil
    75 ml water

Method:

GETTING THROUGH WINTER 2022 incl: BLACKOUTS: tips/advice for before & during

Fuel bills, blackouts, potential food shortages, Covid, Ukraine & Taiwan worries are adding layer on layer of anxiety ahead of the coming winter. 

Courtesy of Dreamstime  and licensed for reuse under this Creative Commons Licence

Recent reverses in government policy on energy bills and tax cuts have brought back deepest anxieties about the Cost of Living Crisis (COLC) and the coming winter.  

We're going to have to try to stay calm and learn to be resilient in the face of whatever is coming at us.  

67goingon50 is a strong believer in the old adage, 'Prepare for the worst; hope for the best'.  And don't Panic..it gets you nowhere.     

While no one wants to be apocalyptic, the increasing probability of power cuts this winter across the entire UK, not just in the north, needs to be kept in mind.

This post is divided into tips for keeping warm, keeping fed and keeping sane PLUS a section on preparing for Blackouts.  (Some material has already been published in the post How to Beat Freezing Weather Frugally).  

They include:

• Keeping warm: layering up, dressing for outdoors, bedding, heating
• Keeping fed: cutting food costs while cooking, stocking cupboards/emergency stores, don't turn off the freezer
• Preparing for Blackouts: 
• 1. background
  2. what to expect if a blackout occurs
  3. how to cope with a blackout incl: 

           (a) what to buy/look in cupboards for  
           (b) getting ready, incl tech tips

           (c) freezers/fridges

           (d) eating in Blackouts

PENSIONERS'/FAMIILIES' DELIGHT: EASY BURGERS IN DARK MUSHROOM GRAVY: part-make ahead;

For frazzled school-fixated cooks as well as pensioners: simple, much-loved North American classic...

1st published 2017 

Gorgeous, tasty, easy to eat & digest - and it only takes half a hour!
'Simply delicious!! My absolute favourite.' 'A great hearty meal.' 'Excellent! 'Tasters

This simple full-bodied dish* is ideal for pensioners - classic flavours and textures, easily prepared and easy to digest.

It is also a treat for busy mums preparing for the school run.

Popularised by a North America physician in late 19th century, it takes less than half an hour of cooking and can be prepared in stages or the night before. 

Kids will love that it can be cut with a fork; adults will savour the thick dark gravy.

The burgers/patties are usually served with mash and peas.  A healthier option is sweet potato mash or wedges and steamed fresh vegetables.  

20% fat beef mince - often on offer at M&S for £2, and recently at Waitrose - is fine for this recipe, so long as excess fat is drained off.    Or try a 50-50 mix with turkey mince. 

Cost: £3.00'ish (Sept 2022 - more in mince prices are higher)
Feeds: makes 4-5 patties 

Ingred:

Meat Patties   
   med onion, finely diced or coarsely processed 
   1/2 tbsp olive oil
   
   500gm/1lb low-fat beef mince or 50-50 beef & turkey mince
   1/3 cup breadcrumbs, wholemeal for preference 
   1 egg 
   1/2 tsp Worcestershire sauce
   2 tbsp low-sugar ketchup
   3 tbsp Dijon mustard
   2-3 tbsp water 

Gravy
    3 tbsp sunflower oil
    1/2 med onion grated or coarsely processed 
    5oz/150gm sliced mushrooms
    juice of half a lemon

    3 tbs flour  
    2 cups/400ml chicken stock (granules are fine)
   1/4 tsp rosemary
   1/4 tsp thyme
   1-2 tbsp reduced-(not low)-salt soy** (depending on blood pressure and taste) 
   1/4 tsp pepper 

   1 tbsp Worcestershire sauce 

   shot of brandy/white wine/purple grape juice (opt)

Also: mashed white or sweet potatoes (see tips below)

        peas or mixed veg

        one or all of lettuce leave, cucumber or tomatoes (opt)
   
Method:

BASIC RECIPE: MAKING EXQUISITE CHOCOLATE ICING/GANACHE

Ganache - Chocolate Cream Icing - is a pastry chef's staple but is surprisingly easy to make at home...

Rich chocolate ganache, pouring consistency, but you can also cool & whip it.

'Amazing! Sensational! More, more, more!' Taster

You know that thick creamy chocolate that often appears as a shiny silky glaze that drapes over and drips down cakes & pastries?  Or as a rich whipped icing or filling in upmarket cakes?  

That's what's known as ganache -- a blend of rich double cream, baking chocolate and flavouring.

And it is so easy to make at home.  

Dark chocolate seems to be the most popular ganache but it also comes in white chocolate.

The base makes the most exquisite home-made truffles or a tart filling in a rich shortcrust pie shell, as well as icings and fillings. 

Give it a go; even if the first batch goes a little wrong, you'll get it right next time.

Cost: £1.75
Makes: enough for 20 cupcakes, or two 7inch cakes

Ingreds:

    4 oz/115gm white or dark (baking) chocolate
    90 ml double cream 

    1/2 tsp flavouring of choice: vanilla, orange essence, peppermint essence, liquours etc 


Method:

DALGONA CAKES WITH CHOCOLATE TRUFFLES, indulgence, includes budget version

A sensational combo of Nigel Slater's Coffee Cake with Chocolate Ganache Truffles and Korean Dalgona Coffee icing...

You can just about see the layers on the left: coffee cake, chocolate truffle. and Dalgona topping (as for the smashed one on the right - don't ask! - but you could definitely taste all the layersi)

The annual garden party for our block of flats was an excellent opportunity for a little experimentation...in a good way.

67 produced a Potato Salad with Thousand Island Dressing (recipe soon), pronounced 'very tasty', a mixed salad and these stunning, indulgent Dalgona Chocolate Mini-Cakes. 

The base recipe was Nigel Slater's* much-loved Coffee Walnut Cake (without the walnuts), baked as individual cake-lets stuffed with chocolate truffles and covered with Dalgona icing.

Dalgona Coffee
(Jessica in the Kitchen)

Dalgona - one of the latest food rages - refers to a whipped, creamy froth made from coffee granules, sugar and hot water.  It originates in South Korea and is a popular topping for hot or cold coffee.  

Wildly popular due to its dramatic looks, in this recipe it morphs into a cake topping.   

The treat was chosen partly because it is so eye-catching in its rose gold foil holders but also because it won't break the bank.  

You don't have to have the chocolate truffles, though they are a lovely surprise when you actually bite into the mini-cake.  

Essentially, all that's needed is the ingredients for cake & frosting: butter, sugar, flour, coffee and icing sugar. 

Also, the cakes need only 15 minutes in the oven.  

There's a bit of fiddling inserting the truffle but otherwise, it's a pretty easy recipe.

Cost: £2.75'ish (2022) without the truffles an extra £1.50
Makes:  24 mini-cakes; recipes doubles easily


Ingred:

    1 recipe chocolate ganache  

    a packet of small Lindt truffles OR halved full-size ones

    175gm/just over 6oz room temperature butter
    175gm/just over 6oz caster sugar (include 56g/2oz brown sugar - opt)
    3 large eggs lightly beaten (see tips)
    175gm/just over 6oz self-raising flour (incl 56g/2oz brown self-raising flour)
    1 tsp baking powder
    2 teaspoons instant coffee dissolved in 1 tbsp hot water

Dalgona Topping/icing:

3 tbsp instant coffee

3 tbsp hot water

1.5 cup icing sugar

3 tsp vanilla

 

   

Method:

WORLD'S EASIEST CHEESE MUFFINS? Egg-free, prepped in 5 minutes, easy

Frantic September days require stress-free quick, easy healthy meals...

first posted 2022/ updated 5/23

These easy-peasy cheese muffins are unbelievably light & beautifully flavoured (egg-free) 'VERY tasty' Tester
 

It is astonishing how these simple cheese muffins* can smell and taste so sensational, given prep time is all of 5 minutes and they're egg-free. 

They can take a starring role at any time of the day: breakfast, lunch, tea or snack time.   

Served with Pensioners' Delight soup, the muffins turn a jazzed-up tin of soup into an appealing and satisfying meal.

Cost: min £2'ish (depending on additions) (5/23)

Makes 5 large or 10 small; recipe doubles easily 

3/4 cup self-raising plain flour +

1/4 cup self raising brown flour OR

      1 cup plain self-raising flour 

1 cup grated mature (or very mature) cheddar cheese

1/2 tsp salt

1 cup milk, single cream or a mixture of the two (67 used single cream)

generous tablespoon dried chives (opt)

1/4 tsp chilli flakes (opt) (67 used both)

Optional Additions: bacon bits, parsley, fresh chilli

Method:

PENSIONER'S DELIGHT: ALMOST INSTANT SOUP, with help from supermarket friends

 Welcome to the Blog this week includes a list of prices for common household objects under the new price cap.  Also recommendations for food & restaurants.

This one is for the days when you're so busy you barely have time to breathe...

Amped up supermarket soup: knock-out flavour and textures

...and you have to rely on supermarket 'cheats'.

This almost instant soup looks like home-made but it is a clever amalgam of shop bought, with additions from family cupboards.

It makes one tin of soup stretch but with heightened flavours and textures.

And, served along with the sensationally cheap, easy & quick Cheese Muffins , it will satisfy, please and meet the nutritional needs of two hungry people. 

Cost: £1.75'ish

Feeds: 2 people; recipe multiplies easily for families

Ingredients

1 tin vegetable soup

water or stock

3 tbsp quick cook rice

1/3 cup frozen peas

1/3 cup corn niblets or other quick cook veg

1-2 sausages or equivalent minced chicken or beef OR vegetarian sausages or smoked tofu

salt & pepper

Worcestershire sauce

Method:

SINGLETONS QUICK & EASY DIETER'S DELIGHT CALAMARI SALAD

For days when recovering from a knock-out punch from life...

(Singleton recipes multiple easily for couples & families)

We've all had days when things not only go wrong but also raise self-doubts.  

Like: will I end my days as a bag lady pushing around a wonky trolly filled with my tattered worldly goods?  Or: do I need a good shaking up?  Or: am I just being hopelessly neurotic?

On such days the temptation to dive into the carbs and sugar is high.

Here's a dish that will help boost will power and probably improve your mood.

Calamari Salad with bean starch (cellophane) noodles is low in carbs, high in protein and has plenty of fibre.  It's quick and easy to make.  And it's pretty easy on the wallet -- there will be plenty of protein left over for another meal.

Cost: £2.50'ish

Feeds: 1

Dieters Delight Noodles
made from
green bean starch

Ingredients:

1 knot green bean noodles (also known as crystal, transparent, glass or thread noodles)

70g/2.4oz cooked calamari rings

handful quick cooked green veg: here green beans, also tenderstem broccoli, bak chow, thinly sliced zucchini

few thinly sliced radishes, or half a small chilli, or - if you don't like heat -  raw mushrooms

Optional Garnish: finely chopped peanuts OR toasted sesame seeds, fresh parsley

                          

Dressing

1tsp sherry

1 tsp soy sauce

1 tbsp orange juice

1 tbsp toasted sesame oil

1/4 garlic clove, grated

similar amount grated, peeled fresh ginger

Shake until emulsified, pour over just drained noodles

Mix with other ingredients

Method: