LOWER-SUGAR CHOCOLATE & FRUIT VALENTINE TREATS: wallet-friendly

Don't let the term 'lower-sugar' and 'wallet-friendly' put you off these sumptuous Valentine's Day treats.  They will blow you away with their fantastic flavours and wonderful textures. 

What makes them so fabulous?  Not sugar, just good chocolate, dreamy textures and fresh fruit.

And guess what?  Many of them are also low in cholesterol.  

They're almost guilt free.  

Try 1 or all.  And enjoy.

SKINNY CHCOCOLATE PEPPERMINT MOUSSE : Only a little added sugar (but plenty of chocolate) and no cream unless you want it as a topping; but this healthier dessert offers deep, dark flavours.

Light & lovely but still intensely chocolatey; 
no-bake, butter-free, cream optional

TIRAMISU PUDDING: less fat and fewer calories: layers of coffee dipped lady fingers, creamy filling & chocolate ganache; enlist the family's help and the making of it goes fast.

WHITE CHOCOLATE & RASPBERRY CREAM PIE 

Lower-fat with full-fat flavour; this is quick & easy loveliness.  A store-bought pie shell saves time.  Just 5 ingredients and it works with dark chocolate if you like.

HOT RASPBERRY PUDDING

Lighter than clafoutis, this is an indulgent pudding, studded with hot succulent fruit and smelling fabulously of berries. It's more of a custard than a batter but is very low in sugar (though it has a high dairy count).  Containing just berries, cream & eggs, it's easy to put together and quick to bake.  

Budget Creamy Fresh Fruit Puddings:

Easy yoghurt-based desserts with a knock-out inexpensive glaze; they look like a million pounds but cost pennies!  Includes other layered puddings.

Pineapple Muscovado Sugar lower-fat Creamy Pud

Two-tone Chocolate Orange Pud  (not as frugal as the others)

Rich layers of velvety dark and pearly white chocolate is a classy pudding made from a single base.  It's rather rich; small portions will more than satisfy.

   

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

Home-cooked Budget-friendly Chinese dishes: quick & easy

Chinese New Year celebrations...of the Dragon this time round...starts on 10th February and lasts a fortnight so there's plenty of time to try these delicious recipes.

If you're not familiar with the types of Chinese noodles available in UK supermarkets and in Chinatowns,  you're in for a treat...Have a look at Use Your Noodles.

Un-fried Rice:'cleaner' version of Fried Rice

Better for your health: all the ingredients without the fat.  Soft, easily digested gorgeous base for Oriental dishes 

Chinese Ramen Noodles: quick, frugal & healthy, a bowl of noodles, protein, veg and rich broth is hard to beat...Triple Duty; suits carnivores and vegetarians/vegans 

With rising food prices, this delicious and satisfying budget bowl doesn't sacrifice flavour or good health 

Mouthwatering Chow Mein Noodles with Pork & Veg in a ring of air fried crispy kale

Easy Chinese noodles with moreish sauce is restaurant quality but at budget prices; simple, slightly westernised but oh-so-delicious!

 

Chicken Thighs Braised with Sherry & Soy Sauce - Chinese comfort food: a little effort turns standard supermarket fare into something special  

7-minute Stir-fried Pork with Pineapple 

'Love the combo of pineapple, pork, veg & noodles; I'd have this again'

Almost-Instant Crispy Noodles with poultry, chilli, broccoli & gravy: divine textures 

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Triple Duty Jaotze

Common ground for vegans and carnivores -- plan a party to prepare these delightful little beauties.  The fillings can be vegan, fishy or meaty. 

Not difficult, with a little practice, to make & cook but it really doesn't matter what they look like, just how they taste.  In this case, fantastic!

Salmon & Chinese Cabbage with Garlic Honey Sauce

Seriously good easy dinner is great for singletons or families, especially in cold, damp weather; low-fat, health giving & satisfying 

Vegan Tofu with Chillis & Broccoli - colourful and appetising

Jasmine Mint Tea: restorative, cleansing

Oriental tea with MidEastern twist: no sugar, possible fat-busting properties

 

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

PD/WLP (Pre-diabetic/Weight Loss) Week 4: Report

Blogger's Report:

Weight Loss seems to be evening out after increasing carbs at lunch and dinner, and having a sweet treat once a week.  Feeling better.  Belly fat melting away nicely.

Comments from lovely male 'guinea pigs':

The blogger has genetic pre-diabetes and is on an NHS pre-diabetes trial to prevent the onset of diabetes, linked with digital health coach LIVA Healthcare

BEAT-THE-JANUARY BLUES ITALIAN POTAGE (or Italian Bean & Pasta Soup); budget-friendly, high protein & fibre; vegan option

Wondering how to get through the dog-days of January? Tips, recipes and trends to ease the pain, as well as the latest food news in 

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A rich, thick, rib-sticking frugal soup guaranteed to lift the end-of-January blues...

'Cheap, filling, yet unalterably robustly and wonderfully Italian.'

It has wonderful flavours and textures, it's filling and utterly satisfying, it'll use up those pulses and lentils lurking at the bottom of your storage jars and it's easy on the wallet.

The  recipe comes from tv chef, Ina Garten the Barefoot Contessa.  She has been cooking for years and is well known for her  meticulously planned recipes which provide both subtle and punchy  flavour. 

67goingon50 adapted the recipe to take account of what was in the cupboard, and to offer substitutions for the financially-challenged.

Ina uses a bag of 16-bean soup mix as the soup's base.  These are not easily found in the UK but a combination of dried pulses did the trick for 67goingon50.  67's combo consisted of white cannelini beans, chickpeas, yellow split peas, red lentils and green lentils.  But any combo of dried pulses and lentils beans will be fine.  

If you're going for dried beans, some planning is necessary but there is a quick version involving tinned beans, below.

Cost: £3'ish (Jan'24), depending on what's in the cupboard

Serves: 5-6

Ingredients:

250gm/1/2 pound bag mulltiple Bean Soup Mix OR your own mix of dried pulses & lentils

• 1 tablespoon good olive oil, plus extra for serving
• 3 ounces pancetta, ¼-inch-diced
• 1/2 large onion, white or red, finely chopped
• 1/2 tablespoon minced garlic (1.5 good-sized cloves)
• 1/4 tsp crushed red pepper flakes OR chilli crisp OR hot sauce
• 
  
• 1 400gm/14 oz tin crushed tomatoes
• 1/2 cup dry red wine
• 2-3 cups chicken stock; homemade is perfect but granules are ok 
• 1.5 tsp -1.5 tbsp  salt & 1/2 tsp freshly ground black pepper
• 1/2 cup miniature pasta, such as ditalini or tubettini (67 prefers wholemeal pasta & bashed w/m fusilli in a thick plastic bag to reduce their size)
• 
  
• 2 generous tablespoons freshly grated Italian Parmesan cheese, plus extra for serving (if budget is tight, strong cheddar will do)
• 1/2 tablespoon good red wine vinegar
• Julienned fresh or 1/2 tsp dried basil leaves, for serving (67 only had parsley which was fine)

Method:

1. The day before cooking: place bean mix in a large bowl and cover with 2 inches cold water; refrigerate overnight. 
2. Drain beans, rinse, drain again; bring beans and 8 cups cold water to a boil; reduce heat; simmer 1 hour, skimming off any foam that rises to the top; stir occasionally. (67 used a slow cooker,on low for 3 hours.) The beans are ready when very tender and skin peels away easily 
3. Meanwhile, heat oil over medium heat in large pot. Add the pancetta & onion; sauté over med 12 to 18 minutes, until browned 
4. Add garlic & red pepper flakes; sauté a min more  
5. Add tomatoes, wine, 2 cups of  chicken stock, 1-1/2 tsp salt & 1 tsp black pepper; take off heat.
6. Drain beans; add 2/3 to soup, processing the rest
7. Stir bean puree and pasta into the soup; bring to a boil, lower heat, simmer 20 to 30 mins, stirring occasionally until pasta is tender. 
8. Add up to 2 more cups chicken stock if the soup is too thick. 
9. Stir in the parmesan and vinegar. 
10. Ladle the soup into large shallow bowls, add a swirl of olive oil, a sprinkle of Parmesan, and some basil. Serve hot with extra Parmesan on the side.

MAKE AHEAD
Prepare the soup and refrigerate for up to 5 days or freeze for up to 6 months. Add more chicken stock or water if the soup is too thick.

Comments:

'Cheap, filling, tasty and satisfying.  Unalterably robustly Italian.  Adding 1 or 2 spicy sausages made the soup even better.  At the end of January, what's not to love?'  Retired writer

Tips:

1. If opting for vegan version (no pancetta) add something spicy as a garnish to lift flavour eg Vegan 'Bacon Bits or Memorable Crunchy Croutons (with garlic)
2. Substituting tinned pulses will be pricier but more convenient; you will need at least 3-4 drained 400gm/14 oz tins of pulses of your choice, depending on how thick you like your Italian potage. Start at instruction (2) and proceed as normal
3. Don't be afraid of adding leftover meat or shellfish  to increase protein levels

 

More budget conscious recipes on NavBar: Recipes 1/Frugal...

Please leave a Comment in the box below 

                                              

This recipe has been adapted from Ina Garten, Barefoot Contessa, currently on Food Network at 4pm Mon-Fri in the UK (channel 43 on Freeview)

BAGELMANIA, HERE WE GO! no-boil; no fat, yeast or sugar, almost-instant opt

According to the Times newspaper, we are in the middle of Bagel-mania with several posh bagel establishments opening all over, even  in non-Jewish areas. 

Make-them-yourself bagels: as good as Brick Lane but faster, healthier & cheaper 'These are really great!' 'The air-fried ones were more strongly flavoured and solid.'

If you're still on a strict budget or can't stir yourself to go out in the cold hunting for the latest bagel-eria with the latest innovative filling, fear not.

There is easy, quick, fuss-free way to make beautiful bagels at home. 

It's commonly believed that only a bagel plunged into boiling water and then baked provides the right 'chew'. 

But 67's recipe doesn't require a vat of boiling water or even an oven if you have an air-fryer.  And the results are unexpectedly surprisingly  good.

Healthwise, it has no yeast or sugar or fat.

The photo shows that shaping the dough needs a bit (!) of practice.  But the actual preparation is simple -- just 10mins from start to finish.   

These bagels are perfect for a weekend morning after the night before.

Cost: max £2.50'ish (Jan 24), (less if you already have 0% fat Greek or Icelandic yoghurt and seeds in the cupboard) 
Makes: 4 but recipe multiplies easily 

Ingredients:
   1 cup flour, including 2-3 tbsp brown flour (see tips below)
   2 tsp baking powder
   1/2 tsp sea salt

   170gm/6oz 0-fat plain Greek or Icelandic yoghurt (other yoghurts will be too wet - 67 used Fahy)
   1 egg, separated
   
   Toppings: sesame seed, Nigella seeds, sunflower seeds, onion flakes

Method:

1. Whisk dry ingred in a medium bowl
2. Whisk the egg white until frothy and just turned white; set aside
3. Put the yoghurt in the same cup used to measure the flour; it won't fill it; top it up with egg white (it will probably take all of it)
4. Using a fork, whisk the wet ingreds into the flour until it's clumping together
5. Dump onto lightly floured board; press firmly together in a not-quite-kneading motion 20 times or until the dough is no longer sticky.  You may need to add more flour gradually (up to 1/4'ish cup) until there is no dough on your hands when you pull them away.   
6. Divide into four equal pieces 
7. Either: roll into balls, poke your finger through the middle and stretch it until it is bagel shaped
   
8. OR form ropes about 3/4inch/2cm in diameter and form into a bagel 
   
9. Brush with beaten egg yolk and liberally scatter with your chosen topping or press into a plate of the topping
10. AIR FRYER: Line air fryer tray with greaseproof paper or foil; bake at 180c/350f for 11-12 mins; check bottoms; if not done; turn over, bake another 5 mins; cool 10 mins 
11. OVEN: Bake 25mins on top shelf of an oven pre-heated to 180c/350f ; wait 10 mins before eating 

Adapted from Skinny Taste, for which much gratitude. 

Comments:
'Both are great bagels but I think I prefer the one cooked in the air-fryer - it's got stronger flavour and more solid consistency.  But both are good and were very welcome as an afternoon snack -- I'm only sorry I didn't wait to have them at home with smoked salmon!' Recovering political agent.
Campaign manager

Tips:

• 67 liked the air fryer bagels best - the texture was more chewy and dense.  The oven version rose more and the texture was finer but it was slightly 'damp'.
• Cup sizes: 67 used English cups (250ml) but any cup will do as long as the proportions are honoured, ie, it's used for both dry and wet ingredients
• Skinny Taste offers gluten-free and dairy-free bagels which 67 has not tested

More on NavBar: Recipes I/Baking

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.   

IMMUNITY BOOSTING SOUP FOR A BIG FREEZE/STORM

It's warming, spicy & exotic: it gets the blood flowing is stunningly delicious and packed with ingredients which strengthen body and soul.

posted previously several times

 Warming and health giving!

'I love this when it's cold; it's got amazing flavours which wake up the body & it's so easy to digest!'  Taster 

 67goingon50 can't promise that Hot & Sour Soup will save you from 'flu but it can help boost chances of recovery.

The thick rich soup has good strong flavours and creamy, non-dairy textures.  With plenty of fresh ginger and chilli, the soup invigorates.  

Several steps are required to get to the finished product but they're simple and can be completed in two stages.  

Three non-standard ingredients are needed.  One - dried shiitake mushrooms (expensive but keep forever) -  requires a trip to Chinatown. The other two - tinned bamboo shoots and tofu - are available in major supermarkets and health food shops .  The dried/tinned products keep well and will add unusual savoury undertones and textures in other dishes. See Chinese Ingredients to Spice Up Your Cooking.

The soup doesn't freeze well but is so tasty it will go within 3 days.  Leftovers can be served over hot rice, alongside veg.

Cost: £7.00-ish, once special ingred are purchased (Jan /24)

Serves: 8-12; recipe halves nicely

Ingred:
   2 med to large Chinese mushrooms

   1/2 cup/70 gm/2 1/2 oz bamboo shoots

   70-100 gms/2 1/2-3 oz minced poultry, shredded white fish or minced seafood (vegetarians can replace with soya mince or crumbled tofu)
   1/2 tbsp light veg oil
   
   5 cups/1 litre good stock (pref home-made but good granules, cubes are ok)
   1 tbsp reduced-salt (not low-salt) soy sauce
   1 large clove garlic, minced or grated
   1/2 to 1 tbsp grated peeled ginger
   1 chilli, halved and de-seeded OR 1-2 tsp chilli flakes  
   2-3 tbsp red wine vinegar/red grape juice

    2 tbsp cornstarch/rice flour mixed with 3 tbsp cold water  

   1 1/2 pads firm tofu, thinly sliced or diced (silky is ok but will likely collapse during cooking)  
   1 tbsp toasted sesame oil
   1 tsp coarse black pepper
   2/3 large mug frozen peas
   2 lightly beaten eggs (opt for vegans)

Method:

1. Chinese Mushrooms.  Pour boiling water over dried mushrooms; leave at least 20 mins; drain, reserving juice but discarding sediment; remove stems; slice caps thinly.  
2. Bamboo Shoots.  Drain & rinse; cut in thin matchsticks.
3. In a large heavy pan, saute meat/fish/veg protein in a little oil over med-high heat until crumbly & brown; add soy sauce, ginger, garlic and chilli; stir
4. Add stock, red wine vinegar & reserved mushroom juice ; stir
5. Mix cornstarch with cold water to make a slurry; add to pan, stirring until the mixture begins to thicken   
6. Add Chinese mushrooms & bamboo shoots
7. Bring to a boil and take off heat; set aside
8. When ready to serve, remove fresh chilli if using.  
9. Add tofu & bring to a boil
10. Add peas, pepper and sesame oil
11. Beat eggs lightly; pour in a thin stream into the soup; remove from heat
12. Serve with finely diced chilli or chilli flakes on the side

Comments:

'This soup has boosted my strength at the start of many a winter.  It's got amazing flavours and is so easy to digest!'  Retired writer

                                                                 Soups on Nav Bar:Recipes II...

Please leave a Comment in the box below 

    .

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

PD/WLP Week 3: Report

Blogger's Report:

• Struggling with horrible 'flu this week and the only thing that helped were carbs, especially toasted shop-bought bread, crackers and home-cooked rice.  Symptoms now easing. 
• Still trying to work out optimum daily carb levels;weight loss after 3 weeks is 6 pounds, too much, too fast
• Returned to eating plan followed sucessfully for years: 5 days strict healthy eating; 1 day of complex carb breakfast then veggies/fruit ; 1 indulgence day eating whatever is fancied

'Guinea Pigs' reports:

Both lovely men too busy/away/ill for cooking

The blogger has genetic pre-diabetes and is following an NHS pre-diabetes trial to prevent the onset of diabetes, linked with digital health coach LIVA Healthcare

PRIMROSE'S MOST EXCELLENT BUDGET FLAPJACK THINS: 3 ingreds; low-sugar, high fibre

Don't forget to visit Welcome to the Blog (nav bar above)

with the latest food news, trends and recipes

Healthy flapjacks may be impossible but these crunchy flapjack thins are a darned sight less damaging than most...

Healthier thin & crispy flapjacks.
''Very nice; I really like them thin!'

The Blogger's octogenarian friend, Primrose, sends a steady supply of these gorgeous thin, crispy flapjacks to a school in central London.

Normal flapjacks make the blogger run a mile -- way too sweet and sticky, making a trying-to-be-healthy eater fear for the heart and blood sugar. 

But Primrose's flapjacks are different. 

A flapjack from Primrose is a treasure: delicate, nubbly, crumbling ever-so-slightly on the first bite.  They satisfy a sweetooth without overwhelming it, and you look forward to another. 

And there are other bonuses.  They're budget-friendly.  They have only 3 ingredients.  And they're super-easy.

Primrose recommends organic oats but 67 used common-all garden oats.  Okay, the results were not as good as Primrose's but they were a more-than-ok substitute.

Using organic oats or not, 67goingon50 recommends making this recipe part of your repertoire.

Cost: £2.50'ish with organic oats. (1/24) 

Makes: 24'ish

Ingredients:

227g/8oz oats (half jumbo, half porridge oats), organic if budget allows

170g/6oz Demerara sugar

min 160g/5.6oz, max 170g/6oz butter (depending how buttery you like your flapjacks)

Method:

    Equipment: 2 baking trays of 33x23cm/13x9in

    OR 1 baking tray of equiv 33x23cm/13x9in plus a heavy weight

EASY-PEASY RICH TOMATO SOUP: budget-friendly; triple duty

When you need hot soup fast but are avoiding ultra-processed tinned or packaged soup.... 

Look at the colour of this glorious but easy rich tomato soup! Adorned   with a simple pat of butter it is equally anbrosial with vegan, vegetarian, fish or meat garnishes

Easy Rich Tomato Soup was originally produced in an oven with the ingredients slow roasted (see recipe here); this is a fast version perfect for January.

It's intensely flavourful but cheap and cheerful. It cooks gently in the background for an hour.  

And it's incredibly versatile, helpling use up those bits and pieces left over in the fridge.  The base is vegan but becomes vegetarian OR pescatarian OR carnivorous depending on additions. 

67 is mostly happy with the vegan base accompanied by Ultra Cheese on Toast or Cheese Scones.  On other occasions, it will go all out and load up with fish or meatball garnishes.

Cost: (of base) £1'ish 

Feeds: 2-3 generously

Ingredients:  

  1-2 tbsp olive oil 

  6-8 fresh small tomatoes OR single 400gm tin tomatoes (any kind)

  1/2 med yellow or red onion 

  1-2 sticks washed, peeled celery

  1/3 to 1/2 good sized red bell pepper

  1.5 tablespoons fresh basil (or 1/2 tsp dried)

  stock or water

  1 tbsp tomato paste  (low-salt for oldies) 
  salt & pepper
  
  water or stock  as needed 

Garnishes (See Below)

Method:

5-MINUTE TASTY IRISH SODA BREAD WITH SEEDS: high fibre; egg & butter free; easy

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!' 

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

This simple recipe is free of butter or eggs, relying on low-fat buttermilk and baking soda for the rise.  

It's a lovely tender bread that is also very healthy.  It makes great toast, and freezes well.

This recipe is perfect for small households.

Cost: £1.75'ish (1/2024)

Makes: small loaf (that won't last long!)

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:

PD/WLP Week 2: Report

 Blogger's Report on week 2 of NHS online Pre-diabetes programme:

• Carb intake: still struggling; given exercise levels, carb levels sometimes don't feel enough.  Have now asked for a suggested figure for a minimum amount of carbs per day, divided into complex carbs and high fibre veg
• 3 meals & 2 snacks a day needs more planning to avoid too much prep
• surprised at how much exercise is packed into an average week 

Comments from 'Human Guinea Pigs'

The 30+ male tested 67's Kale, Orange and Parmesan salad. 

'Yum! Never would have thought to airfry kale - love the tang of Parmesan and dressing, mixed with the sweet citrus from the oranges.  Recipe was very easy to follow.  I’ll definitely make it again!'

The senior 'guinea pig' has bought ingredients and will report back in due course.  

The blogger has genetic pre-diabetes and is following an NHS pre-diabetes trial to prevent the onset of diabetes, linked with digital health coach LIVA Healthcare

KALE & CITRUS SALAD

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

for the New Year pre-diabetic weight loss programme & food news 

Wonderfully fresh, zesty side/snack for January...

Orange & Kale Salad
'Kale is my new best friend, especially when air-fried; this combo is mind-blowingly wonderful.'

67goingon50 has seen several variations of kale-citrus combos on the net but none struck a chord, for various reasons.  

Instead 67 tried using its favourite way of cooking kale, in the air fryer, and combining the results with a citrus dressing.

Score!  

The combo of crisply fried leaves, a bit of sweet, a bit of sour and some salty cheese is really rather wonderful.

Thankfully, kale is so much easier to prepare these days; the leaves come in small pieces and the ribs come away easily (save/freeze ribs for soups).

The recipe serves 2-3 but singleton/couples can prepare the dressing & fruit separately, air-fry half the kale and serve the dish with half the dressing & fruit as a side. The rest gets used up within 24 hours, airfried and served up as a snack or second side. 

Cost:  £2'ish (Jan 24)

Feeds: 2-3 as side/snack

1/2 bunch kale - about 3 cups or 226-283gm/8-10 oz

1/2 tbsp oil oil 

1/8 tsp salt 

Dressing

1/8 teaspoon lemon zest

1/2 tablespoon lemon 

 1 teaspoon orange juice  

1/8 tsp pepper.

One small orange, peeled, sectioned or sliced 

1/8 cup grated Parmesan

Method:

1. Add dressing ingredients to a small lidded jar; shake well; set aside
2. Prepare oranges; keep covered
3. Wash kale thoroughly; drain; pull leaves away from spine (freeze ribs for soup);  tear into bite-sized pieces; pour oil over leaves, toss; salt lightly, toss again.
4. Set air fryer to 190°C/375°F; when ready, arrange kale as best as possible in a single layer (you may have to cook two batches)   
5. Air fry 4-5 mins, shaking pan once to help even cooking; check at 3 minutes; the kale is done when crispy.  Remove leaves once they have crisped up; pour onto a plate lined with paper towels; leave soft ones a little longer 
6. Arange prettily on a platter with oranges peeking out and a snowy scattering of parmesan

Comment:

'I love, love this and am happy to have it whenever!'  Retired journalist

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.

JANUARY'S TERRIFICALLY TASTY NO-SUGAR GRANOLA: budget-friendly, vegan, high-protein & fibre,

Especially wonderful in cold, frugal January but terrific year round...

                        Nut & Seed Ultra Granola: No-added-sugar, High-Protein 

photo 15/6/16

(Updated 1/24)

This breakfast cereal is an exceptionally tasty, gently sweetened, lightly crunchy granola that is very healthy.  The mix of sunflower, sesame and pumpkin seeds is said to have the same protein value of steak.  And, plant lovers, it's Vegan.

The recipe was inspired by a 20-year-old No-Sugar cookbook which the Blogger no longer has.  Changes were made for maximum taste, texture and goodness. 

It's an easy-peasy recipe -- mix, slide into the oven and the aroma of toasting grains and nuts wafts tantalisingly through your home.   

Organic Irish oatmeal* is the Blgger's first choice but standard oats work equally well.  Either way, with the money saved compared to packged granola, berries to scatter on top become more affordable. 

The ultra-frugal can halve the amount of seeds and nuts and store the remainder in an air-tight container for next time.                                   

Cost: min £3.00'ish depending on oatmeal (8/23 )

Serves: many; recipe halves or doubles nicely

Ingred:

450gm/16oz oatmeal (not jumbo oats)

2 oz/57 gm dried, unsweetened coconut

2 oz/57 gm sunflower seeds

2 oz/57 gms sesame seeds (opt - sesame can cause an allergic reaction)

2 oz/56 gms pumpkin seeds

2-4 oz/ 57-112 oz nuts of your choice.

2 tablespoons sunflower or other veg oil (not olive)

few drops of vanilla

Method: