PRAWN, PEA & CORN SALAD: Almost instant, high fibre & protein, low-carb

Accidentally defrosted the freezer?  Time for unplanned but delicious salads and saving raw meat/fish.  Details on Welcome to the Blog posts on the nav bar (above).

Colourful multi-textured salad for busy times and to mark the (almost) end of winter...

Healthy Prawn, Pea & Corn Salad

They say necessity is the mother of invention and in the case of this recipe, a freezer that conked out overnight - accidentally - led to this quick colourful healthy salad.

A bag of frozen peas and a packet of frozen Atlantic prawns needed to be used up, quickly.  This delicious low-carb salad was the result.  It was especially enjoyable to eat, knowing that with budgets tight, good food didn't have to be thrown out.

The salad, obviously, is just as good with fresh products. 

Cost:  £3'ish, if using the salad drawer and defrosted veg & prawns

Feeds: 1 generously

Ingredients:

80gm defrosted Atlantic prawns or other fish (cooked, if raw)

2 generous handfuls frozen peas

2 generous handfuls tinned or defrosted corn niblets

1/4 cup finely sliced peeled celery OR slivers of red bell pepper 

generous handful of crisp lettuce leaves, sliced

1 small tomato cubed

opt: cucumber, peeled, in small cubes (67's went soggy in the fridge)

1/3 to 1/2 cup yoghurt-mayo (see bottom of page on dressings)

1/2 tbsp fresh 0r 1/4 tsp dried parsley, chives or green of spring onions

Opt garnish: crumbled cooked bacon 

Method:

1. Bring a small amount of water to a boil; add peas and corn; leave a few mins until peas are tender; drain, run cold water over; set aside 
2. Mix lettuce, celery and tomato in a bowl
3. Moisten peas & corn with a generous but not overwhelmong portion yoghurt mayo
4. Carefully stir in prawns; mix till all is moistened
5. Season with salt & pepper
6. Sprinkle over parsley or chives
7. Serve cold

Comments:

'An unexpected salad cobbled together when the freezer temporarily died was a lovely, tasty surprise.  Will make again...delierately next time.' Retired writer

Tips:

• If your freezer  stops working and you have unexpected defrosted food, remember the principle of freezing foodstuffs: the only time when you can re-freeze items is if they were frozen raw.  Then they must be defrosted and cooked.  Only when cooled can they be frozen again. 
• To make the prawns go further, slice in half sideways (like a butterfly)

 

  

Please leave a comment

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.

PD/WLP (Pre-diabetic/Weight Loss) Week 8: Report

27 Feb 2024

Taking a break to work on a food plan which:

• reduces carbs
• reduces reliance on animal proteins
• keeps mind and body in good nick ie doesn't lead to dizzziness or lack of concentration
• does not need snacks to keep the body going between meals
• works on a limited budget

 

Back in a fortnight.

Health-Conscious Rich Chocolate Spread: easy; no nuts, sugar, gluten or dairy

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

with the latest food bargains and news

Chocolate spreads have magical qualities to charm adults as well as kids...and not just on Pancake & Valentine's Day.

Healthier Chocolate Hummous Dip with Banana, Apple & Pear Slices 
delicious, more-ish treat (here with nut garnish)

And though some chefs (who 67 chooses not to name!) consider something like Nutella 'vulgar', its popularity is staggering, despite - or maybe because of - high levels of sugar and more-than-a few preservatives. 

67's own home-made Chocolate Hazelnut Spread (low-sugar & preservative) when posted several years ago went down a storm, and is among the blog's top picks.  It's easy, relatively wallet-friendly and nearly as luxurious as speciality jars at say, posh Venchi, near Hampstead tube.  

But with the emphasis on healthy eating, the latest version of Chocolate Spread ( from Austrialian Woman's Weekly) has no nuts, no refined sugar, gluten or dairy.  

It's popular in nut-free nurseries, taking just 10 minutes to put together.

And for anyone who doesn't have the palate of a toddler, or hasn't tasted 67's low-sugar chocolate spread or Nutella, it's pretty okay.  It will probably grow on you.

67goingon50 appreciated its healthy qualities...after all, who expects to find good protein & fiber (chickpeas) in a chocolate spread? 

And for someone on a pre-diabetic diet, this is a good-enough replacement, especially at 4 p.m. when something sweeter then fruit is yearned for.  

All the same, the Blogger choose to amp up the flavour by adding  melted chocolate, which coincidentally made it easier to blend in a not-very-powerful blender.  The result was Perfection!    

Give it a try.  It'll be great on leftover Scotch Pancakes or Waffles, on toast or as a dip with fruit. 

Cost:  £3'ish (Feb' 24)

Makes: 1.75 cups (singletons/couples: make 1/3 the quantity)

ingreds;

400g/14oz can chickpeas, drained and rinsed or equiv reconstituted

170g/6oz Medjool or other dates (5-6), pitted, cut into eighths

35 g cocoa powder

1/4 teaspoon sea salt

1 tsp vanilla

2 tablespoons light veg oil (canola, grapeseed, sunflower)

35gm/1.2oz melted dark chocolate (optional)

min 1/3 cup/80 ml water

Garnish: nuts, blueberries, raspberries, cherries

Method:

1. If dates have been preserved, drop into 1/2 cup boiling water for a minute, scoop out dates with spider or slotted spoon, drain; remove pits; cut into eighths
2. Place ingredients (incl melted choicolate if using) apart from water in processor/blender; blitz till smooth
3. Add liquid; blend again 2 mins or until as smooth as you can get it; if needed, add a little more water OR water and oil 
4. Spoon into jars, seal with lids
5. Store in refrigerator up to a month

Comments:

'It tastes better than the stuff in the jar; do not change your recipe at all!' The blog's Handyman/taster, a sweet-lover.

'A good adult substitute for Chocolate Nut Spreads whether you have blood sugar issues or are a health freak. Finding something sweet that's also full of protein and fibre is a godsend.'  Retired writer

Tips:

Use in sandwiches/wraps (esp with banana); frosting/icing; in small tubs with wedges of fresh fruit

 Australian Women's Weekly The Stress-Free Lunchbox

is available at good booksellers and aww-cookbooks.com.au

Please leave a Comment in the box below

B M Lee/ Bright Sun Enterprises has modified a recipe from Austrialian Woman's Weekly, for which, thanks for the inspiration.

PD/WLP (Pre-diabetic/Weight Loss) Week 7: Report

I'm not sure but it may be that the quanties of food rather than the variiety have caused my recent problems.  As an experiment, I increased both protein and carbs and found the ability to concentrate returned.  Also, sleep improved.  

Weight loss was lower but it takes less food to feel satisfied so I guess it evens out in the end.  

The balance I am now aiming for is between amounts of food and feeling human!!  And obviously in a way which doesn’t bankrupt me and lets me eat more plant protein.

My gentleman guinea pigs are both finding it difficult to find time to cook but hoping to do so soon.

 

LOW-CARB 'GLASS' (GREEN BEAN STARCH) NOODLES: good for pre-diabetics and weight loss

Love noodles but worried about carbs?  Noodles made from green bean starch are a great solution. 

Springy low-carb noodles, crunchy veg & peanut-y dressing = healthy bright, fresh Asian dishes.  Add protein of choice.  Taster: 

Most of us could/should not live without carbs and one of 67's favourites solutions is noodles made of green bean starch. (See How to Use Your Noodle/s). 

Also called 'glass', 'thread' or Dieters' Delight noodles, they are not totally carb free but the starch is of a different order, producing transparent threads which quickly absorb flavour.

They are found in Chinatowns and, surprisingly some Sainsburys & Tescos.  They're reasonably priced and come in large bundles or in bagged individual portions. 

This Spicy Glass Noodle Salad featured here is Triple Duty with a vegan base.  It comes together easily and can be made ahead.  It also helps use up items 'resting' in the veg drawer!

Dieters' Delight Noodles

Cost:  £2.00 (2/24) plus cost of protein (Prawn Noodle Salad using 140g/70z cooked prawns works out at £6 for 4 portions)
Feeds: 3-4; (recipe halves nicely)

Ingred:
   114gm/4oz 'glass' green bean starch noodle3

   6 tbsp spring onions, white & green, finely chopped
   
   30g/1oz drained tinned water chestnuts, in fine matchsticks
   30g/1oz drained tinned bamboo shoots, in fine matchsticks

   30g/1oz finely sliced red bell pepper

   1/4 cup defrosted frozen peas

   any cooked leftover veg like cauliflower, broccoli, green beans, mange tout 

    generous handful salted roasted peanuts, coarsely chopped (if using store-bought, rub roughly with paper serviettes to remove smoky of the oil and salt)

     min 140g/7oz protein, if using

   pinch or two chilli flakes, to taste (opt)

Dressing:

1 tsp sesame oil (opt)

2 tbsp peanut butter or tahini

1.5 tbsp cold jasmine tea (or stock or water)

1.5 tbsp soy sauce, pref reduced salt for oldies   

1.5 tbsp red wine (or other) vinegar

1.5-2 tbsp sugar or honey or maple syrup

1.5 tbsp peanut or other light veg oil

2 med cloves peeled garlic, grated

30g/1oz peeled fresh ginger, grated

juice & zest of half an orange

Method:

EASY/PREP-AHEAD VALENTINE'S DAY DINNERS 2024:

Valentine's Day falls on a Wednesday this year, and partners will be looking for something special that's part make-ahead or quick & easy.  It'll be a bonus if the dish is healthy'ish and doesn't cost the earth.

    

67goingon50's Archive choices meet the need.  And there's a choice of frugal, luxury and in-between.

FRUGAL/WALLET-FRIENDLY

Quick & Easy Poultry Escalopes: perfect for a meal after work

Who wouldn't love a thin layer of tender poultry encased in crunchy batter?

Couple's Easy 3 course meal for a fiver'ish

Couple's spicy, succulent Asian spiced pork steaks with potatoes & salad
'Hurrah!  Meat & two veg and no gloopy teeth jarring sauce.'

IN BETWEEN

SPICED PHEASANT WITH ORANGE: wallet-friendly, low-fat; healthy

Slow-cooked game birds in a rich full-bodied sauce is ready when you get home. Tasters said:'Really great non-trad English flavour.'

CHILLI & GINGER SALMON

Taster: 'One of the finest fish dishes I have eaten; the chilli doesn't overwhelm the salmon.  Who'd guess the fish was frozen?"   

Vegan Wholemeal Pasta with Mushrooms, Peas & Chive Oil:  option for no-common-wheat 

Surprisingly delicious; nutty & layered with gorgeous flavours

VEGETARIAN: 

Avocado Pilaff (Warm): sublime, low salt/cholesterol 

Taster: 'the first time I had this, I thought I'd died and gone to heaven' 

Sensational Spinach Roulade: lower-fat pillowy green roulade layered with cream cheese and taramasalata; vegan opt. 

LUXURY

Special Occasion Chicken

Special treatment and a good-quality bird makes this chicken sensational

Perfect steak for a special someone

 Steak, cooked restaurant-style: a carnivore's dream

Seafood Pasta with Wine & Cream Sauce, Italian Style

Healthier High-Fibre Indulgence uses spelt pasta but there's an option for common wheat' 'Subtle layers of flavour.  Wouldn't have tried this normally but half-fat, lower-carb is a winner.' Taster

See also: 67's  wallet-friendly Valentine treats

PD/WLP (Pre-diabetic/Weight Loss) Week 5: Report

 Week 5

I may be getting better at a low-carb diet but am not feeling well on it.  A meal delayed for an hour or more leads to light-headedness & nausea.  Now planning to have a good meal before activity.   Also carry nuts, chicken legs, boiled eggs or half sandwiches for emergencies.

Sleep is disrupted: body adjusting to changes?

My gentleman guinea pigs are both finding it difficult to find time to cook but hoping to do so soon.

NO-ADDED-SUGAR MOCHA WALNUT BROWNIES: 4 ingreds

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

with 67's bargains of the week & the latest food news

Ideal for sugar-phobes and lazy bakers...

 Brownies for sugar-phobes & pre-diabetics  
not quite as we know them but extremely tasty & not sweet

A 2-ingredient recipe from thekitchn caught the Blogger's eye when researching low/no sugar treats for Pre-diabetics.  

Sugar is not forbidden for pre-diabetics but obviously is kept to a minimum.  And if you can have a chocolate treat without added sugar, well...is anyone going to complain?

The brownie base consists of eggs and chocolate, which means it is also gluten free.  Add-ins of your choice give great versatility. 

But be warned: if you like your treats with plenty of sugar and a layer of icing, these are not for you.

The No-added-sugar Mocha Walnut Brownies were tested on a team of builders.  Those with blood sugar problems or are into healthy eating loved them, noting the chocolate's intensity.  But 'ordinairy' people who normally love brownies were disappointed and thought a thick layer of icing wouldn't go amiss.  

If you're keen to try this recipe, be careful. The eggs need to be whipped at least 8 mins until pale yellow and voluminous.  The chocolate has to be melted gently and cooled to an oozing texture before being folded with the whipped eggs.

They brownies are worth it. The chocolate is intense, satisfies a craving but doesn't set up the usual clamour for more, more, more.

Which is just as well.  This is not a frugal bake but it makes a lot of portions which can be frozen for 6 months.  

If you're not worried about sugar, a layer of icing sugar, lighter buttercream or if budget allows, chocolate ganache adds a punch of sweetness.

Cost: max £6'ish (1/24)

Makes: 20-odd bars or 9 squares

Ingreds:

Base:

6 raw eggs

340g/12oz chocolate chips or baking chocolate  (67 used M&S bars of dark baking chocolate £1.05)

Add-ins:

1/2 cup coarsely chopped walnuts

1 tbsp instant coffee

Method: