PENSIONERS'/TWOSOMES' MAKE-IT-YOURSELF GIANT FISH FINGERS: easy, quick, wallet-friendly, low salt & preservatives

Everyone loves fish fingers, and they're even better and cheaper if home-made...

Easy-peasy fish fingers using unprocessed white fish & crisp cornflake coating
'...deliciously crispy; the fish was beautifully cooked' Taster

Coley is one of those fishes that is prized by the budget-conscious shopper. 

A member of the cod and haddock family, coley is considered inferior probably due to its off-white, slightly grey colour.  Coley also has large flakes which separate easily.  

But despite similar nutritional profiles, coley is much lower in price than cod or haddock. And it still tastes great.     

It's not necessarily frugal to buy, however.  A 552gm/19.5oz packet of 6 frozen coley portions is over £6 (although that's just a pound a portion, it could take a big chunk out of your protein budget 'cause it's not all going to be eaten right away).  Fresh filets are over £5 for a 400g/14oz packet. (Feb/23).  (A fish monger may provide lower prices for individual filets.)

Coley is particularly good in sauces (see 67goingon50's Curried Fish 'Pie') and fish pies.  But it's also (as 67 recently discovered) rather nice as giant fish fingers.

67 likes coley portions for fish fingers; they're just the right size and very easy to deal with - no fuss, no bother; the only thing you need is a very sharp knife.  

If you're using fresh white fish filets which are not the required thickness, try layering them in a loaf pan and freezing them before slicing and battering (67 has not tested this method but would if budget permitted!). 

Giant fish fingers are great for using up end-of-the-packet cornflakes, polenta or breadcrumbs   

Cost: £2.50'ish (Feb'23)

Makes: 4 large fingers; recipe multiplies easily

Ingredients:

2 defrosted Waitrose coley portions 

1/3 cup flour, well-seasoned with salt & pepper

1 egg beaten (or equiv milk or yoghurt)

1/2 cup crushed cornflakes (or polenta or fresh/purchased breadcrumbs)

Optional: lemon zest, parsley, chilli flakes

3-4 tbsp oil (sunflower or olive or a mixture)

Method:

AIR FRYER KALE: quick and easy, diabetes/weight friendly

A great way to get greenery into kids...or adults.

Crispy Kale: A terrific way to add to your 5-a-day
'Crispy, more-ish and delicious!' Taster

Kale has never been very high on the list of favoured 67 veg after an experience washing vats of it three times to remove dirt, and then ripping the leaves from countless stalks.  

To eat, the taste and texture was fine but the prep was completely off-putting. 

Kale now comes in nicely cleaned and only needs rinsing.  It was time to have another go, despite its not extravagant but definitely not frugal price.

Kale is like a heartier spinach, with a stronger, earthier taste.  It's considered a, nutritional superstar, containing Vitamins, A, K B6 & C, calcium, potassium,copper and maganese. 

A cup has just 33 calories and only 7 grams of carb, so its diabetes/weight friendly.  

67 has used it to replace spinach in soups and stir-fries, where it works quite well.

But the most appealling way of cooking kale has got to be air frying.  The leaves go all crispy and crunchy, reminding one of the fried 'seaweed' in Chinese restaurants of old.  

If you've never tried kale, maybe it's time to give it a go. 

Cost: £1'ish (6/23)

Feeds: 2-3; recipe multiplies easily 

Ingredients:

1/2 bunch kale - about 3 cups or 8-10 oz

1/2 tbsp oil oil 7.5 ml

1/8 tsp salt 

 

Method:

FRUGAL ARCHIVE FAV: CHUNKY LENTIL SOUP WITH SPINACH & MINI MEATBALLS

 Lentil Soup from 2016 that always has them coming back for more...

Not just a load of ol' hippy lentils -- fabulously delicious comfort food for all! 

Everything seems to be rising in price at supermarkets and greengrocers, and not just a little every now and again but by huge leaps and bounds.

Many people have been forced to look to hearty soups with pulses and root vegetsbles supplemented with proteins of choice for meals.  It's a sensiblemove.

Lentil soups have been a staple of the 67 diet for ages -- wonderfully waming and soothing.  

Lentil soups do have a reputation for being dull and hippy'ish.  But this recipe  (and 67's other lentil soups) alters that image forever; it's colourful and full of exciting flavours.  But it still remains within most budgets.  

For carnivores, it contains small amounts of beef but is equally good with shredded ham hock. 

Or you can forgo animal protein altogether and serve it with cheese and walnut soda bread,  unforgettable flaky cheese biscuits or sliced vegetarian/vegan sausages.   

The spinach adds a lovely hit of colour, texture and flavour.

Cost: min £3.25 (Feb'23) but rises and falls depending on protein 
Serves: 6-8 (recipe halves easily)

Ingred:
   2 med onions, in med dice
   2  large sticks celery, peeled & in med dice
   2 carrots, med dice
   1 large potato, in med dice (no need to peel)  
   olive oil
  
   1 cup red lentils, 
   1-2 tsp veg granules (opt)
   1 fresh red chilli, top & tailed & with seeds removed, in tiny dice OR 1/4-1/3 tsp chilli flakes (opt)
   1 bay leaf
   2 pints good stock or water
   pepper & salt
   1 tbsp finely chopped parsley

    couple of handfuls washed spinach, stems removed

   150 gms 90% fat-free beef mince, in rough teaspoons-full, pre-poached in boiling water 5 mins; OR 150 gms cooked shredded ham hock OR 150 gms vegetarian frankfurters (67 likes Tivali) in med chunks

Method:

SEAFOOD PANCAKE, KOREAN STYLE: wallet-friendly, quick'n easy, low-salt, higher fibre, vegetarian option

With food budgets so tight, Savoury pancakes & waffles look like becoming a trend... 

Seafood & Scallion Pancake, Korean style

Pancakes and waffles are, after all, thrifty, filling, quick, easy and delicious.  And  they stand in for a variety of meals: breakfast, lunch, dinner and snacks.

This Korean-Style Seafood Pancake, adapted from maangchi*, is more special than most but is not overly extravagant, especially while M&S seafood is on a 3-fer-£12 offer.  It's especially suitable for pensioners/couples looking for a celebration meal.

If youve had a meal in a Korean restaurant, you'll know how popular Korean pancakes are.  This one is both soft and crispy and delightfully savoury, without spice or garlic.  Usually served with hot'ish sauce, the pancakes also go well with 67's own make-ahead (milder) Sweet Chilli Sauce or time is short, oyster or hoisin sauce.  

The spring onions don't overwhelm; they soften and mellow after cooking.

The pancake is  wonderful at any time of day.  On its own, it's a protein packed low-carb delight but served with rice or Asian soup noodles, it's even better.  

Cost: £4.00'ish

Feeds: 2, multiplies easily

Ingredients:

100gm/3.5oz all purpose flour

1 tablespoon cornflower

       1/2 teaspoon kosher salt 

 

3/4 cup very cold fizzy water

3 tablespoons vegetable oil

5 green onions, top & tailed, in 3 inch chunks

small handful thin green beans, topped & tailed

150gm/4-5oz ready-cooked prawns, calamari & mussels (or choice of vegetables in fine matchsticks)

salt & pepper

 

one large egg, beaten 

thinly sliced red pepper, opt

Method:

67's RECOMMENDED SAVOURY PANCAKES/WAFFLES

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1st posted 2/2023

Check out the newest recipe: Seafood Pancake, Korean Style which joins two other recent savoury treats in this roster of favourites:

Waffles stuffed with ham & veg:

great with soups & stews; wallet-friendly,healthy

Lentil Pancake Stacks, unexpected delight;

serve with spinach, avo & poached eggs

Blasts from the past:

Sweetcorn & Ham Pancakes: perfect for the lunchbox, low-fat/sugar & yeast-free, easy, make-ahead

 Ricotta & Sunblush Tomato Crepes with White Wine Sauce

 Vegetarian treat will thrill a special someone on a special occasion

Vegan Spelt, Polenta & Sweetcorn pancakes replace toast in a classic English breakfast or make great soup dippers; the beautifully textured pancakes are also a brunch conversation stopper spread with avocado and a poached egg 

Sprout Latkes/Pancakes: really, really tasty budget Vegetarian vegetarian fare 

See also: 67's FAVOURITE SWEET PANCAKES

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

HEALTHIER SWEET PANCAKES/WAFFLES for Shrove Tuesday 2023

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

Shrove Tuesday 2024 - Pancake Day - is on 13  February. 

first posted 2023

The Basic 67 recipe for pancakes is the delicious fat-free, no/low sugar Scotch Pancakes, here. They have a wonderful texture: sturdy yet fluffy.  And they are so  versatile: sweet or savoury, hot or cold. 

Use the same recipe for Blueberry pancakes which are made the night before; blueberries are stirred in the next day, just before cooking. (If your kids like the idea of purple 'unicorn' pancakes, toss in the blueberries, stir and refrigerate overnight; the blueberry juices give a lovely hue and make a great backdrop for sprinkles etc).  

Chocolate Flower Pancakes make a great family brunch.  Kids love them, not just because they're pretty and tasty but also because they can be involved in making them.

Fluffy American Buttermilk Pancakes: high-rising, thick, fluffy, mouth-watering ultra-rich; a what's-not-to-love indulgence.  Americans are so good at this kind of thing! 

Skinnier Crepes a l'orange have all the flavour and yumminess of the classic dessert without all the sugar and fat.  Ace.

WAFFLES

Healthier Waffles with Strawberries'n Cream: 
Low sugar & fat, with wheat-free and high-fibre options

Waffles with Strawberries'n Cream: 
Low sugar & fat, with wheat-free and high-fibre options

Banana Nut Waffles
'...adds a gorgeous creamy texture, smells delightfully of banana' 

 

And an 

Blueberry Spelt Waffles 
'needs an extra minute or two for optimum crispness but were soft & lovely inside'

SWEET TOPPINGS FOR PANCAKES & WAFFLES 

Caramel Apple Sauce: at least it has fresh fruit in it!!

Maple syrup, honey, chocolate sauce sprinkled with nuts or - for the health-conscious - lower sugar fruit compote or jam.  

Uber-indulgent toppings include two easy sweet spreads Lemon Curd or Almost Guilt-Free Chocolate Hazelnut Spread.  

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

VALENTINES DAY 2023: FRUGAL & WALLET FRIENDLY TREATS

OK, on Valentine's Day  not everyone can afford a luxurious treat...but here are a few wallet-friendly friperies that will make the heart beat faster...

i

ICED MOCHA VALENTINE HEARTS: 

Appealing simple biscuits iced with pink; easy-peasy, frugal, egg-free

LOW-SUGAR EASY CHOCOLATE TRUFFLES: 

Half the price of store-bought, and low sugar & preservatives but twice the delight.  Very easy, make ahead; alcohol optional.  Fancy something different? Try Chilli Truffles - recipe included. 

HOT BROWNIE & HOME-MADE 'NUTELLA' PIE:

Fabulously sticky & chewy; crispy-soft with layers of chocolate flavours.  Ambrosial hot but also good at room temps

GRANNIES' CHOCOLATE CAKE: 

Grannies make the best cakes - not too extravagant but utterly scrumptious, moist and kid-friendly, makes enough for a crowd, lasts a good week - if you're lucky! 

Go frugal with buttercream, not the recommended icing.  Vegetarian batter.

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These recipe, except where stated, have been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.

LUXURY PISTACHIO VALENTINE'S DAY CHEESECAKE, lower sugar; slightly lower fat, easy, make ahead, incl Budget version

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67 never considered Pistachio and Cheesecake a natural pairing but North London  deli, Chamomile*, offers a completely irresistable version.

67goingon50's Luxury Pistachio Cheesecake
(the photo doesn't reflect the green of the original)

It isn't just that the cheesecake looks beautiful; a pale richly creamy fillling, studded with the bright green of chopped pistachios, slathered over a generous crumb crust.  

It's also that the taste is a knock-out, a kind of out-of-this-world delight that tantalizes the taste buds.

67 wanted something similarly outstanding for a loved one on Valentine's Day but a little lower in fat and a little healthier.  It's not going to rival Chamomile's but it aint half bad.

The crust and the filling are pretty simple and should be made hours before needed.  

Luxury Pistachio Cheesecake is not, sadly, for the financially stressed but more budget-friendly versions with chocolate-hazelnut spread (home-made low-sugar/preservative  or store-bought) OR for American tastes, peanut butter and jam are in Tips, below. 

Pistachios are not cheap, though they can be bought loose in small quantities.  The price of Natural Pistachio Nut Butter (free of sugar and additives) is high but a jar contains enough for a other delicious goodies: pancakes/waffles, toast,  cakes or cookies.  Other cheaper pistachio nut butters are available on the net. 

Though slightier healthier, the cheesecake is pretty rich and small portions are recommended

Cost: about £6-7'ish

Makes: enough for 8/12 portions

Ingredients: 

13-15 digestive biscuits, bashed with a rolling pin in a heavy plastic bag, or whizzed in a food processor until crumbly -- don't process finely

90 g unsalted butter, melted

300g/10.5oz full fat cream cheese at room temperature

1 tsp vanilla

2-4 tbsp icing sugar (to taste: 67 used 3)

200ml thick Greek yoghurt

470ml double cream

100g-175g/3.5-6.1oz crunchy pistachio butter, depending on taste (see alternatives, Tips)

Garnish:

handful toasted pistachios, chopped med fine

Method:

PERFECT VALENTINE'S GIFT: FABULOUSLY FRUGAL from 67GOINGON50

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VALENTINE'S DAY

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PENSIONER'S/2-SOME'S DELIGHT: LENTIL BRUNCH PANCAKES: high-protein & fibre, thrifty, easy

Lentil and pancake are not words you'd expect to find together in a recipe...

Surprisingly delicious and filling Lentil Pancake Brunch
'I approached this with trepidation but it was really lovely;
the pancakes had a very appealling taste & texture.' Taster

But rice pancakes (The Pioneer Woman),  Corn Polenta pancakes (Ella)  and Indian dosas made from fermented rice have all entered the pancake lexicon in recent years.  So lentil pancakes are not so far-fetched after all.

As we navigate our way through the Cost of Living Crisis, the media is full of thrifty recipes.  Some of them are not terribly appealing in terms of ingredients or flavour.  

This one* however was much better than expected.  The texture was really good - nutty and slightly crunchy - and the taste was very, very good.  The dish will likely tempt even the most recalcitrant carnivore.

Lentils are well-known as a cheap source of protein, bulking out soups and stews.  They: 

- are frugal and easy on a budget

- contain 25% of fat-free protein 

- are high in good fibre - great for the gut and for blood sugar

- leave you fuller for longer

- wind-causing elements can be reduced simply by soaking overnight 

Cost: £1.25'ish

Makes: enough for 2; recipe doubles easily

Ingreds:

75 g red lentils, soaked overnight and drained

1/2 tablespoon plain flour

1/2 teaspoon turmeric

1/2 teaspoon chilli powder

1/2 teaspoon baking powder,

33 g yoghurt

75 ml water

1 spring onion, finely chopped

1 tablespoon oil

100g fresh, or two blocks frozen, spinach

2 raw eggs (67 used Burford Browns, which are more expensive than most but good ol M&S 6 mixed sizes at about a pound are also good)

avocado (optional)

sunflower, pumpkin, sesame seeds & salt (opt)

Toppings: fresh or steamed spinach leaves, sliced avocado with mixed sunflower, pumpkin & sesame seeds and poached egg OR fresh or steamed spinach with poached egg

Method: