FRUIT-FILLED PASTRIES FOR SPRING

I don't know about you but all this sunshine has brought on a craving for fresh fruit on pastry.  

Here are a few 67goingon50's favourites, many of them perfect for Sunday lunch or a special occasion.

PINEAPPLE BLUEBERRY & NUT CAKE

This recipe is relatively new to the blog but its tangy fruitiness and juicy textures delights many.

 

PLUM NECTARINE & BRANDY TART

Baked plums and nectarines drizzled with icing make a sophisticated and  colour palette but just plums or nectarines will do.  Cling film it on its tray and transport to a picnic or outdoor dinining table.  

PEACH & CHERRY JALOUSIE (LATTICE)

It's not just the look of this wonderful dessert that captivates; it's the blend of peaches, cherries, cinnamon and brandy.  (with option for no-alcohol). Fabulous just out of the oven but good at room temperatures too.  Easy constructio

And for lunchboxes and dining al fresco:

HAND-HELD FRUIT PASTRIES, WITH CINNAMON TWISTS FROM LEFTOVER PASTRIES

Melt-in-the-mouth hand-held pockets of flaky pastry with a juicy fruit filling -- triangular or in  rectangles -- are a popular kidult lunch-box pleasure.  They also make a great tea-time sweet and, with colourful juices oozing out of shards of pastry, an indulgent  dessert with cream or yoghurt.

And here's a pastry-free delight for singleton/couples:

LOWER-FAT MINI CHERRY CHEESECAKES 

Makes the most of the fat, juicy orbs by teaming them with a light no-bake cheesecake and a satisfyingly crunchy crumb base.  Very pretty, very tasty, very satisfying.  (replace fresh cherries with any other fresh fruit or berries OR tinned, drained fruit in juice, not syrup)   

Note: Bearing in mind the cost-of-living crisis, tinned fruit in juice not syrup can be used in most recipes as  long as it is well-drained.  The fruit will be softer than fresh.  

EASY RECIPES FOR DOUBLE-DUTY ELECTION MEALS ( VEGETARIANS & CARNIVORES)

Achieving peaceful co-existence at the dining table...

first pubished 2019

Mixed Veg offers full nutritional value but adds extra vitamins for carnivores

Eating healthily does not mean giving up meat or fish; eating on a budget does not mean a diet of vegetables alone. 

There are still quite a few health-conscious meat & fish eaters out there and they are well-served by supermarkets.  Prices are reasonable given that small amounts of meat provide all the essential amino acids a body needs.  

But many families nowadays are mixed vegetarian and carnivore.  And it's not easy feeding them if you haven't the time or energy to cook the equivalent of two meals.  

A sensible solution is serving vegetarian dishes a couple of times a week, and the rest of the time planning a nutritious vegan dish which complements meat or fish.       

For example, Roasted Veg with Balsamic & Pumpkin Seeds,(photo above) will provide a main course for a  vegan happily but also takes on the role of healthy side for chicken or fish.  Or, a vegan soup can be served on its own to vegans but with additions of eggs, cheese, meat or fish for flexitarians.   Asian Noodle Soup fills this role admirably.

A list of Triple Duty Dishes which serve plant and meat eaters dining together is below.  More will be found in Recipes 2 on the Nav Bar under the sections 'Vegetarian/Vegan' and 'Soups'.  A list of 67 vegan dishes enthusiastically approved by carnivore testers appeared in last week's post.


Concerned about cholesterol/fat in meat?

When cooking meat, concentrate on easy-prep, easy-cook cuts that virtually cook themselves in an air-fryer or oven.  Prepare the vegetable/vegan component of the meal as the meat cooks.

If there are concerns about cholesterol or fat levels stick to lean meats or cook them in a manner that reduces fat.  Also include oily fish in your diet;   doctors recommend two portions of oily fish a week especially if you're over 50. 

An air-fryer cuts cooking time by a third and reduces fat. Oven baking (on a rack) is easy and healthy but  uses a lot of fuel.  

Batch baking of meat is effective.  Leftovers can be frozen in individual portions for reheating another time or for popping into a lunchbox.  (defrost the night before in the bottom of the fridge; see Freezer Matters)

Marinating less tender meats overnight cuts down prep time and saves money. 

Some quick-cook ideas for individual meats below:

Chicken 

• thighs are ideal; boneless cook faster but are more expensive.  Whether boneless or not, baked thighs are marvellous in citrus marinades (see Lime & Ginger Chicken, Lemon Chicken). Tandoori Chicken has fab flavour after marinading overnight.  

• if you're lucky enough to find Turkey Thigh, it's a very tasty and heathy roast option

• breasts - easily steamed or baked but not a frugal option 

• wings - a healthy option if roasted dry for 25 mins to allow most of the fat to drip off, crisping upo the skin.  During the rest of the baking time, brush several times with your chosen sauce.  (Lots of wing recipes in Recipes I/Chicken)

• a whole chicken cooks in under an hour in air fryer or oven if the backbone is removed and the bird is pressed flat; see 'Flat-pack' roast chicken

• don't forget options like Chicken Sausages  or Striped Turkey/Chicken mince Meatloaf

Pork and Lamb

Easy-cook thick slices of Belly Pork, pork ribs and lamb ribs are not usually considered healthy.  But baked on a rack in a baking tray, the worst of the fat drips off.  The meat becomes crisp at the edges and moist and flavourful within. Try Lamb Ribs for the Health-Conscious & low-fat/sugar Spicy Pork Strips

The salty sweetness of Italian Proscuitto and Spanish Serrano ham wonderfully enhances Vegan salads, as in Strawberry Ham Salad.

Beef

Thinly sliced beef cooks quickly in stir fries or Asian noodle soup

Fish

Filets of salmon and white fish, brushed with fruit juice or savoury sauces, are quickly steamed or baked.  Try Orange & Hoisin Salmon which takes all of 2 minutes prep.  

Flavourings

While it's wonderful to place a good piece of meat or fish on a baking tray and depend on it's essential taste and texture to please the diner, it's a good idea to have on hand a few sauces and marinades for variety.

67 uses oyster and hoisin sauces (Lee Kum Yee brand), mustards, hot sauces and citrus fruits.  

Lemon juice & garlic elevates chicken wings to another level; hoisin & orange juice tenderises pork and adds an exotic layer of flavour. 

Spice rubs - either ready made (in the spice section of supermarkets) - or home-made (check the 67goingon50 archives) also add variety.   

Triple Duty Dishes suitable for Plant and Meat Eaters

Spicy Glass Noodles & Mince

Triple Duty Paella 

Triple DutyJaotze

Multi-Duty Rich Tomato Soup 

Dairy-Free White Bean Soup 

Layered Spinach Salad 

Vietnamese Rice Paper Wraps 

Piquant Rice Salad

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BUTTERNUT SQUASH, TAHINI & RICE: Vegetarian

Don't forget Welcome to the Blog on the Nav Bar (above) for  food news, bargains & recipes

Butternut Squash, tahini dressing and brown rice makes a colourful  stick-to-your-ribs vegetarian dish with wonderfully complex flavours. 

Main course or side, a delicious colourful multi-flavoured & textured dish 

If you love butternut squash, this is for you.  If you've never tried butternut squash before, it could very well convert you.

This combo of Butternut Squash, Tahini & Rice is both inspired by and, in part, adapted from Ottolenghi.  The dressing is the Blogger's, as is the final combination of ingredients.  

For a vegetarian meal, it's really delicious and a vegan option is available.

It's versatile; serve it warm or at room temperature. at lunchtime, dinner or as a side.  Ring the changes with ease; customise to your taste with favourite additions.   Add finely sliced red bell pepper, cooked green beans or peas.  Stir into a crisp salad.  Replace the creamy dressing with a hummous/lemon emulsion.   

It will likely become a favourite dish.  

Cost:£4.00

Serves: 4 mains, 8 sides; recipe expands easily

Ingreds:

1 small butternut squash 1.25-2 pounds (67 used a Golden Squash, squatter than the usual gourd)

1 med red onion

few tablespoons oil

generous half tsp salt

generous 1/4 tsp pepper

min 180g/6.3oz - max 500g/15 oz cooked brown rice 

20g pine nuts or sunflower seeds or nuts of choice 

1 tsp za'atar (Middle Eastern spice mix of thyme, sesame seeds, sumac, oregano, marjoram & salt; in most supermarkets)

1.5 tsp roughly chopped fresh parsley and/or mint OR 1/3 tsp dried

Creamy Tahini Dressing

   100gm/3.5 oz 0-fat yoghurt

   2 tbsp mayonnaise
   1 generous tsp lemon juice OR white wine vinegar
   1 small clove garlic, finely grated
   2 tsp chopped fresh or 3/4 tsp dried mint 
   pepper & salt
   1 tbsp good tahini

   1 tbsp toasted sesame seeds (opt) 

Additions (opt):

finely sliced red pepper

cooked peas

cooked tender steam broccoli

cooked fine green beans

Method

RUNNER'S WORLD HIGH PROTEIN PANCAKES/WAFFLES

Could cottage cheese be part of the solution to high-protein diets which threaten to break the bank?

High Protein Oat, Banana & Cottage Cheese Batter for Waffles & Pancakes

Cottage Cheese is becoming a big thing these days with recipes incorporating the milky curds in breakfasts, as a lower-fat replacement for cream, in baking and in casseroles.

Over the years 67goingon50 has used cottage cheese, blended till smooth, in dips (see Skinnier Smoked Salmon Dip, in Lower-fat/salt Skinnier Spanokopita (fab & so healthy)  and in Vegetarian Lasagna (Can't Believe It's Not Beef!)

Not bad for a once-boring diet food which has been under the radar for years.

67 has seen recipes for pancakes made with cottage cheese before and remained uninterested.  But this recipe from Runner's World was created for those on high protein, lower-carb meal plans.

It was worth a trial.

Reader, the recipe produced quite delicious hot-breads even without fresh fruit or syrup. But - personal preference - 67 preferred the crunchy waffle edges to the smoothness of pancakes. 

Unless you're a professional athlete, 67 thought protein powder could be considered an option and replaced it with wholemeal flour.

  

Cost: £1.50'ish

Makes: 4 good-sized waffles or 8 pancakes (recipe doubles easily)

Ingreds: 

• 30g oat flour (if you only have oats, process until fine)
• 30g unflavoured whey protein powder OR 25g wholemeal flour
• 1 tsp baking powder 

• ¼ tsp ground cinnamon

     pinch of salt

• 1 small ripe banana 
• 110g low-fat cottage cheese
• 1 large egg 
• ½ tsp vanilla extract 

(opt): Pure maple syrup and fresh berries, to serve 

Method

PRE-DIABETIC/WEIGHT LOSS REPORT 10

 24 April 2024

Getting back to normal after a nasty bout of ‘flu.

Some weight was lost but cravings for sweets, crisps and dairy were so strong, the body seemed to need them.   

Inevitably, the indulgences triggered bad habits of the past, and combined with less exercise during 'flu, weight gain is a concern. 

There’ll be a progress report next week.

BUTTER-FREE HEALTHIER CAKES FOR SPRING SUNSHINE & SHOWERS

With more rain showers forecast to interrupt our enjoyment of spring, these lovely full-sized and mini-cakes are sure to take the sting away.

They offer bags of lip-smacking flavour and wonderful textures, whether delicate and fine-crumbed or a little more substantial but airy.  

They're not difficult to make and the great thing is: by the time some of the cakes are baked and ready, the rain might have stopped and you can take tea outside. 

Al lof these cakes are Butter-Free but not exactly healthy - they are cake, after all.  But in most, sugar has been reduced and wholemeal flour replaces some white...and you won't notice at all. 

Spring Orange Cake

This is the kind of cake that makes people stop in their tracks and marvel after the first bite.  It's deliciously scented but subtle, with flavours that pack a punch.  Rustic but light; it's easy to make and high in good fibre.  You and your guests won't regret making and eating this.  (Adapted from Sky McAlpine)

Chocolate Cake like Grandma made

Much-loved dark rich chocolate cake like Grandma used to make.  Always a favourite.  It's a beautiful tender-crumbed cake that is a taste sensation.  Okay, it contains a shocking amount of sugar but its in proportion to the other ingredients, and it is a cake for many.  The sugar helps the cake retain its moist tenderness for at least a week (if you're lucky!) and it actually tastes better as time goes by.  

Angelic Lemon Mint Cakes

These gorgeous little mini-angel food cakes are inspired by the beautiful Italian-American chef Giada De Laurentis.  And they are exquisitely tasty.  The interiors are tender and fluffy; the tops deliciously crackly. Think they look boring?  Take a bite and savour the magnificent explosion of lemon-mint glaze.  Utterly, unashamedly delightful.  

Vegetarian Orange Surprise Cakes

These vegetarian Orange Surprise Mini-Cakes - not eggs on cakes! - are wonderful for the kids to make and eat.  The 14-year-old tester said they were so light and airy he could eat lots of them, and he thought the amount of sugar was just right.  The fresh orange hidden in the middle of the cakes was a winner.  Butter and egg-free.

PS These are family-sized recipes but 67goingon50 specialises in smaller midi-cakes for singletons or couples.  They come in 5 inch round cake tins and are perfect cooked in a air fryer.  Sadly for fat-phobics they  contain butter but only small amounts.  Pear & walnut is popular but there's a choice of mocha, raspberry almond and carrot.  

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PRE-DIABETIC/WEIGHTLOSS: REPORT 9

April 16 2024 

The Easter break and a nasty bout of 'flu provided plenty of opportunities to think about my food dilemna.

As a pre-diabetic (only just) my programme requires an increase in protein and reduction in carbs.

The problem is: 

• I am lactose intolerant, though a bit of dairy does no harm
• I'm not overly keen on too much meat, decent fish is expensive and plant protein is not cheap, either
• Like most people now, I am on a tight budget and shopping is becoming a nightmare
• Protein powders are not an option: too expensive and I believe, unnecessary, when real food is available
• Eating more pulses and lentils will reduce a food bill BUT if eaten as part of a diet containing animal protein, they count as carbs, not protein
• Plant protein is expensive
• Vegetarian dishes without cheese are lovely but not enough to sustain an ageing but active body (weekly exercise can rise to 7 hours) 
• Packaged pasta is cheap and cheerful but is not everyone's cup of tea, and who has the time to make their own?  Also, for some people, pasta - out of all carbs - leads more quickly to weight gain

What's the solution?  I'm still working on it.

But I have discovered a couple of very useful websites which provide carb counts for food, a guide for working out how many carbs to consume for your lifestyle and food plans and menus.

I won't go into detail now but the URL's are below so you can study them at your leisure.

Diabetes UK: Carbohydrate Reference List 

Lark: Prediabetes Diet: Meal Plan, What Foods to Eat & Avoid

You may already know about these websites but if not, perhaps you will find them useful.  

Good reading!

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This post has been researched by B  Lee/ Bright Sun Enterprises.  They may not be reproduced  without the author's written permission.