PINEAPPLE BLUEBERRY CRUMBLE SQUARES: lower-sugar fresh fruit treat

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A FABULOUS TWIST ON CLASSIC OATMEAL DATE BARS... 

67goingon60 wasn't sure how this twist on classic Oatmeal Date Bars would work.  

But as you can see from the comments below, the treats were a hit with local election volunteers and the men working on 67's flat!

Though lower in sugar than similar squares, 67's can't exactly be called healthy.  But they are high in oatmeal, the wonder food which helps lower cholesterol and maintain fibre levels. And the fruit adds a layer of juicy lip-smacking goodness.

Pineapple treats have been popular with 67 tasters recently; this is another one added to the list.

The recipe is very easy; kids studying for their A levels would find the 20 minutes involved both relaxing and rewarding!

Cost: £3'ish (5/23)

Makes: 16-20 (recipe halves nicely)

Ingred: 

   240g/8.4oz pineapple pieces (fresh is great but if tinned, in juice not syrup and well drained)

   1/2 tsp vanilla 

   1 cup/120gm/4.2oz rolled oats or Uber Granola  (67 used English cup measures)
   1 cup/142gm/ 5oz plain spelt or common wheat flour

   generous handful sunflower seeds or chopped nuts (optional) 
   1 pinch salt
   1/2 tsp baking soda
   2/3 cup/127gm/.5oz light brown sugar 

    3.8oz/110g butter, softened 

    100g/3.5oz (2 handfuls) frozen or fresh blueberries

    

Method:

LEMON MINT ANGEL CAKES: indulgence, butter-free, fresh fruit; wallet friendly

Sensational lemon mini-cakes perfect for a (long awaited) spring...

Don't be fooled by these ordinary looking treats; they are 
extraordinarily tasty 'WOW! No need for further comment!' Taster

These gorgeous little mini-angel food cakes are inspired by the beautiful Italian-American chef Giada De Laurentis.

The ingredients for her Lemon Mint Cake are hers; the presentation and a few alterations are 67goingon50's.

67 needed small hand-held treats for political volunteers canvassing in hilly Hampstead.  

But the Blogger was a little wary of turning a delicate cake into cupcakes.  There was no need to worry.  The results were great:  the interioir was as tender and fluffy as could be expected (in fact, to die for!) with a top unexpectedly deliciously crackly.  

Think they look a bit boring?  Take a bite.

The lemon mint flavours are strong and punchy; 67's glaze - applied with a brush as soon as the cakes come out of the oven - penetrates the interior exquisitely.

The recipe is easy to follow but has a few steps.  A bright tweenager could make them, or act as sous chef. 

Trust 67; the recipe is more than worth it.

And they are not going to cost the earth, in money or fuel.

Cost: £2.75

Makes: 24 mini-cakes; 12 normal cupcakes

Ingreds:

Three eggs whites (yolks will be used later) 
1/2 cup sugar

1/4 cup vegetable oil

(further) 1/2 cup sugar
1/8 teaspoon salt

3 egg yolks

Eight medium mint leaves, veins removed & finely chopped
2 tablespoons lemon juice
1 tablespoon lemon zest

One cup sifted all-purpose flour 

Glaze:

1 tbsp lemon juice

1/2-3/4 cup icing sugar

Equipment:

2x12 hole mini muffin/cupcake moulds or tins, holes 3/4 inch/2cm deep (67 used silicone moulds)

small cupcake liners

Method:

TWOSOME'S POACHED FISH, A LA FRANCAIS: healthy, simple, easy, an indulgence

Forget about baking or grilling fish; cooking it in stock is the French way to go...

Fish fillets poached till silky in a savoury broth
'Lovely though easy to overcook; the lime gives it a fine buzz.'

Many of us are on a two fish dishes a week regime and searing or frying fillets in overpowering sauces can get boring quickly.

This fish dish is poached in an aromatic broth which turns the flesh beautifully moist and silky, and boosts the broth with delicate mellowness.  

It makes a wonderful change from the usual.

The recipe was inspired by Ian Lam of Cooks  and is relatively simple.  But it is important to be careful with the timings.  

The dish is indulgent..fresh fillets are not particularly wallet-friendly right now but it is perfect for supper with someone special

The recipe, uses halibut; 67 had only cod.

Cost: £5-7, depending on size

Feeds: 2; multiplies easily

Ingreds.

2x 150'ish gm/5-6oz skinless fillets about  2-2.5cm/3/4-1 inch thick

1/2-3/4 tsp salt, divided

1x lemongrass stalks trimmed to bottom 15cm/six inches 

2 spring onions, whites only (keep greens as below)

1/2 inch/1.5cm fresh ginger peeled

1 cup 60-40 mix of stock & white wine/grape juice
1tsp fish sauce OR soy sauce with a drop of balsamic vinegar 
1 fresh red chilli or 2 generous pinches chilli flakes chilli

1 x 2in/5cm strips lime zest 

1/2 tbsp lime juice 

Garnish:

Sprigs fresh parsley, plus extra for garnish

green of 1-2 spring onions, cut nicely on the slant

small squares of tomato flesh

more lime juice as needed

 

Method:

67GOINGON50 FAVOURITE FRUGAL SIDE SALADS; healthy, low-fat, quick, easy

Side salads to please the eye, the palate...and the wallet!

Raw food is an important element of a healthy diet and should appear at least 3-5 days a week.

Make it easy with these quick & easy wallet-friendly sides.  Many of them were posted during the first few years of the blog; some were described by tasters as sensational.  

67 is delighted to make them accessible to later and more recent followers.  

Sensational Home-made Sunblush Tomato Bombs 

 flavour explosions in a mouthful

Cheat's Fruity Coleslaw: 

with a little help from supermarket friends when life's very busy

(The original Mango & Chilli coleslaw: Not just any old coleslaw; lower fat, quick & easy)

Carrot, Pineapple & Sunflower Seed Salad, no added sugar

Gorgeous amalgam of flavours and textures is a crowd-pleaser that's easy the clock

10-minute Smashed Potato Salad: 

Outstanding flavour with delightful crunchy bits; versatile; ultra-frugal

Spicy Sesame Noodles 

Tired of the same old, same old potato & pasta salads?  This Oriental style help-yourself noodle salad will knock your socks off

Cabbage Carrot Slaw with Peanut Lime Dressing

Pretty & nutritious crunchy Dieters' Delight; Vegan, raw & cooked veg.  Noodles only if you want them.  Prep up to 2-days ahead

And don't forget -- if you just want a different dressing for your favourite collection of veg, have a look a67goingon50's great selection of Salad Dressings

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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. 

PENSIONERS' DELIGHT: 1-PAN CHICKEN & SPICY RICE

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Spicy rice with chicken...what could be nicer?

1-pan meal with savoury rice with veg & succulent tender wings
'... the cajun spice was a bit low key but chilli flakes added punch' taster 

The meal is easy, cooked in one pan, and involves only a little chopping.  67 was testing a microwave pack of brown rice but any quick cook, or frozen home-made, rice will do. 

The recipe doubles easily for a family.  If you prefer, replace wings with legs which cost the same as wings, or thighs which cost more.  Or see Tips (below).  

Use any number of veg according to what's in your fridge. 

Cost: ££2'ish

Serves: 2 generously

Ingreds:

5 chicken wings

min 1/2 cup brocolli or other green veg in thumb size pieces
1/4 cup red pepper in medium dice

5-6 white mushrooms thickly sliced (opt)

200'ish gm/7oz microwaveable rice or 3/4 cup cooked rice

1/2 tin chopped tomatoes

water 

1.5 - 2 tsps Cajun seasoning OR 1/4 tsp paprika, 1/2 tsp Dijon mustard, 1/4 tsp chilli flakes, 1/3 tsp thyme
generous pinch of chilli flakes (opt, if needed)

salt & pepper

Method:

MAIN COURSE SALADS FOR SPRING: budget conscious, leftovers, easy, dieters' dellights

Main-course salads are a godsend at times like these: they can be tailored to the budget, easily put together and put leftovers to delicious use.  

Here are some of 67goingon50's favourites:

This one is for kid-ults who'll delight in the unexpected addition of frankfurters (carnivore or vegetarian) to potatoes & egg 

with plenty of healthy colorful veg.  Want a frugal easier version?  Replace green beans with peas and cubed leftover cold veg. 

Frankfurter Potato Salad 

This one is a welcome to warmer temperatures while not forgetting the English weather.  Double-duty, it can be served to carnivors or vegetarian.  It's also lower carb with wheat-free & vegetarian options

Ham & Peach Vegetable Pasta Salad

This one takes one of the cheapest, tastiest (though occasionally looked down upon) proteins and turns it into a restaurant-worthy sensation.  A delicious imaginative, low-cal surprise!

 Sensational Sardine Salad 

This one is for lovers of protein & fruit combos in a quick & easy Rice salad that revitalises leftovers.  And it's so pretty to look at.

Avocado Nectarine & Chicken Brown Rice Salad

This one is a wallet-friendly version of gorgeous but expensive Italian Seafood Salad...garlicky, lemony, wine-scented, with a flash of heat.  Glorious! 

Wallet-friendly Italian Seafood Salad, deli-style

Please leave a Comment in the box below

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.  

EASY BREADS: & ROLLS: so simple, tweenagers can make them, wallet-friendly

There is nothing like bread made with your very own hands, warm from the oven and smelling divine.  And even better if you can cut out the kneading and rising stages and still have wonderfully textured bread that fills the house with eat-me-now! aromas.

Last week's 5-minute's prep soda bread is a winner in the 'it's-good-for-you-and-tastes-wonderful!' category.

Now, try these easy loaves/buns, as wonderful to make for the beginner as for the seasoned baker.  They're all pretty simple and all are deliciously more-ish.

BREADS

This one is an easy-peasy light healthy loaf, perfect warm from the oven for breakfast, lunch or dinner.

Cheese & Nut Light Wholemeal Loaf

This one - sweet but with dried fruit not sugar - is for a leisurely Sunday breakfast/brunch with the family gathered round the table

SLower-sugar Sweet Bread/Rolls

This one is for foccacia-lovers who don't like kneading and are happy to wait 24 hours for the dough to rest overnight.  (It's worth it!!)

No knead Olive Foccacia

This one is for cheese-lovers looking for a fruity nutty bread to enhance the rich tanginess of cheese.  It freezes and toasts well.

Cranberry & Nut Wholemeal Loaf

ROLLS

This fun one is for the kids to help shape; they're no-boil, no fat, yeast or sugar.  And who can tell they're home made in minutes?

Almost Instant Bagels

This one is gorgeously flaky and savoury and is perfect alongside casseroles rich in gravy; they're egg-free

Lemon & Pepper Savoury Flaky Scones

This one is for when you want the texture and taste of muffins but are out of eggs.  They're  unbelievably light & beautifully flavoured; cholesterol-phobes should restrict portions.

The Easiest Cheese Muffins Ever?

And don't forget healthier pancakes and waffles here.

Please leave a Comment in the box below

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. 

'SKINNIER' TEA TIME TREATS FOR THE CORONATION WEEKEND

Celebrating the coronation of King Charles III is a great opportunity for an indulgence day.

But you don't have to go overboard.

Try some of these delicious but either lower-fat or lower-sugar treats, both savoury and sweet.  Some are also wallet-friendly AND easy-peasy!

Enjoy with less guilt.

Skinnier Coarse Country Terrine

Skinnier Sausage Rolls

Skinnier Scotch Eggs, baked not fried

Lower Cholesterol Savoury Liver Pate

Layered Fruit & lower-fat Cream Puddings, individual or bowl

No-bake, ready in minutes Lower-fat White Chocolate & Raspberry Cream Pie

No-bake, Lower-fat Chocolate lime cream pie

Dieters' Delight Cherry Almond Bakewell, pastry-free, lower sugar

Strawberry Ripple Yoghurt Ice Cream, 0-fat served with one-bowl Chocolate Madeira fingers

Please leave a Comment in the box below

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. 

REVISED 5-MIN SEEDED IRISH SODA BREAD ; quick & easy, no yeast/sugar/butter/egg, high fibre, option for no common wheat

Healthy bread that's super quick and easy, tasty and beautifully textured - make it top of your home baking list. 

Easy Peasy 5-min prep Irish Soda Bread with Oatmeal & Seeds
'... so tasty, fresh or toasted, for so little effort!' 

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Irish Soda Breads are a lifesaver in busy households: there's no kneading or rising, no preservatives, salt is controlled and it takes just 5 mins to measure, mix and slide into the oven.

This simple recipe has no butter or eggs, relying on (low-fat) buttermilk and bakking soda for the rise.  They produce a lovely tender bread that is very tasty and very healthy.  It makes great toast, and freezes well.

This recipe is perfect for small households.

Cost: £1.50'ish (4/2023)

Makes: small loaf

Ingredients:

175 gm plain flour (67 used Sharpham Organic wholegrain spelt but any flour will do) 

 50gm oatmeal

handful sunflower seeds

handful pumpkin seeds (opt)

1/2 tsp salt

1 tsp baking soda

min 180ml-max 240 ml buttermilk or substitutes (67 used a combo of yoghurt, milk & buttermilk - see Tips) 

 

Method:

NO-PREP ASIAN 'WONDER' SAUCE WITH NOODLES: vegan, quick, easy, protein

A 5-ingredient no-prep sauce is a godsend for frugal,  easy and delicious dishes ...and it does double duty

They don't look like much but these flat noodles are bathed in a silky smooth 5-ingredient Asian creamy sauce which tastes wondrous.  
'Choice of subtle or punchy, and there's a low-salt version, too.' Taster 

This glorious versatile Asian sauce from Zaynab Issa at Bon Appetite magazine is a winner a thousand times over.  Pour it over any cooked noodles and prepare for complements.  

It has only a few store cupboard ingredients, though adding a garnish or two or throwing in a little meat or veg won't do any harm. 

Unlike most Asian sauces, this sauce is creamy, not broth-y.  

It combines nuttiness, acid, sweet and heat.  And it's versatility is a boon for the budget -- replace tahini with nut butter, lime with lemon, maple syrup with sugar, chilli crisp with dried flakes.

The sauce also has an intriguing dual personality.  At room temperature, the sauce is almost invisible and subtly punchy. The kids and oldies will love it.  But refrigerate and the sauce thickens and darkens and the flavour intensifies...in a good way!  Dads will love this version.

The sauce is so easy, you could make each version in 10 mins.

The best thing of all, considering its fabulous artisanal taste, is that its a miniscule fraction of the cost of deli versions. 

67 has one reservation. The sauce is very salty; you can't taste it but anyone on a low-salt diet will find themselves with a rageing thirst afterwards.  So 67 created a low-salt version that replaces half the amount of soy sauce with sherry & a balsamic vinegar.  (below) 

Cost: pennies (plus cost of noodles)

Serves: 2-3 as a side; leftovers can be used in multiple ways

Ingredients:

2 tbsp soy sauce

2 tbsp tahini (or nut butter of choice) 

1 tbsp lime juice (or any citrus or vingar - white wine or balsamic)

1 tbsp maple syrup (or brown sugar, agave or honey)

pinch of sambal or (Chiu Chow) chilli crisp or flaked chilli

         120gm/4.2oz egg or other noodles (67 used flat rice noodles)  (Check out How to Use Your Noodle(s);      

Garnish: any or some of sesame seeds, sliced spring onions, chopped peanuts or cashews, fresh parsley or coriander

optional: shredded cooked meat, cold water prawns, firm tofu in small cubes

Low-salt version: 1 tbsp soy sauce, 1 tbsp sherry or white wine or white grape juice, a shot of balsamic vinegar, 2 tbsp tahini (or nut butter of choice),  1 tbsp lime juice (or any citrus or vingar), 1 tbsp maple syrup (or brown sugar, agave or honey), a pinch of sambal or (Chiu Chow) chilli crisp or flaked chilli

Method:

CRISPLY ROASTED BROCCOLI WITH GARLIC & PARMESAN, easy, high fibre

 The recipe that turned 67goingon50 onto an oven-baked broccoli lover...

Roasted Garlic & Parmesan Brocolli
'...unexpectedly delightful; like a snack food!' Taster

The Blogger has never been a fan of roasted vegetables, having seen too many of them end up charred on the outside and half raw within.  

But brocolli, a much loved powerhouse veg full of vitamins and  apparently with cancer-fighting qualities, gets a bit boring steamed or stir fried.

This recipe is adapted from Chinese-Jewish telly chef Molly Yeh, whose enthusiastic praise for the dish was intriguing.  

After experimenting, 67goingon50 discovered that a longer time in the oven at a lower temperature is one key to success in roasting broccoli.  And it obviously helps if the broccoli - stems as well as heads - are cut in similar sizes.

What you end up with is crispy florets that are delightfully crunchy plus flavoursome tender stems.  They could pass as a snack food as well as a side.

The recipe calls for parmesan; it's perfect for using up the tail end of those supermarket wedges of parm (or its less pricy relative, Grana Padano) before they dry out and die.   But cheddar will do if that's all you've got.  

Cost: depending on what's in the cupbard, £1.75'ish

Feeds: 3-4; recipe doubles easily

Ingredients:

half a head of broccoli, around 200gm (tenderstem will also do)

1.5-2 med garlic cloves, grated

1.5-2 tbsp olive oil

1/4'ish cup grated parmesan, slightly less or more is not a problem

Sauce (opt): 50-50 yoghurt mayo with tomato paste & chilli crisp (Chiu Chow - extremely hot) or flakes

Method: