HEALTHY EATING AND CAMPAIGNING DO GO TOGETHER

first posted 2017; updated 5/24

Surprise UK General Election July 4

And....we're off!

Elections are a hellish time for political activists trying to stay healthy while working all hours, with far too few breaks. 

There will be continual scrambles for food.  Unless you're disciplined or have the time for menu planning, meals can be disastrous for the waistline, not to mention the heart.

67 has been through one general and a few local elections and found these principles helpful:

1. increase protein  - you need it for brain work
2. increase intake of veg & fruit - for good digestion
3. have some carbs but don't overload on them
4. don't worry too much about good fats; they're needed to lubricate brain cells
5. treats are fine but keep portions small and exercise restraint; someone nearly always brings in more goodies the next day 
6. there will be occasions when the weight is falling off; when that happens, go with the flow and eat what you like!

A few other tips:

Preparation

• if you can, use the weekends to prepare and stock up on food which will make quick healthy portable meals.  Ask your mum or a friend to help. 

• cook: ham hock, poached or roast chicken, brown rice, white rice, chilli.  Freeze in one-portion packets (in sealable sandwich bags; portion size: 2-4oz/60-115gm for laydeez; 6-8oz/170-225gm, blokes)

• buy for the freezer/cupboard: frozen peas, corn niblets, tins of tuna and sardines, smoked mackerel

• buy as back-up: chicken thighs; either freeze individually OR cook (Tuscan Lemon Chicken) then freeze

• have on hand dressing ingredients: olive oil, Dijon & wholegrain mustard, white wine vinegar, balsamic vinegar, garlic and unsweetened plain yoghurt  

• summer: make gazpachos, transport in thermos or portable cup

• spring, autumn,winter: make chunky soups; freeze in portable containers (see Big Chicken/Beef Soups)

Sandwiches (See Skinny Sandwiches)

• Use TWICE the amount of filling you would normally use; sometimes a sandwich will be all you have time for

• Slice bread thinly; spread lightly with butter to the edges 

• If using fillings with mayo, line both slices of bread with washed thoroughly DRY lettuce to stop the sandwich getting soggy 

• If there is a canteen in the building, ask the manager if it's possible to fill the out-of-hours vending machine with sandwiches containing a double portion of filling (priced accordingly)

• A cheese sandwich is ok occasionally but add salad and/or thinly sliced apple or halved grapes for fibre

If caught on the hop

• when buying sandwiches, go for: wholemeal bread if poss, good protein plus salad or veg as filling e.g. hummus and carrot on wholemeal, chicken and salad on brown.  If you're worried about carbs, remove one slice of bread and have a half sandwich with double the filling

• tinned soups by reputable producers like Baxters, M&S or a trusted supermarket own-brand can be stored in a (lockable!) desk drawer or container for emergencies. 

• wraps/burritos are good but can contain too much mayo & cheese 

• sushi is lovely - if expensive - but go easy on the soy sauce

• pizza is fine occasionally but avoid stuffed crusts

• Chinese take out: ask for steamed rice; avoid sweet gloopy sauces 

Drinks

Tea and coffee are great for an energy burst but also try Balanced Smoothies (in the Drinks Section of Recipes on the Nav Bar) and these soothing and reviving drinks:

• Jasmine & Mint tea 
• Root ginger tea

Keep Nutrients Levels High

• Have a good breakfast.  A full English is perfect once a week and you won't get hungry 'til mid-afternoon.  
• Otherwise, try: 

1. avocado toast with seeds and poached egg
2. poached eggs with wholemeal toast, mushrooms & tomatoes
3. Shakshuska (eggs poached in tomatoes & peppers) with w/m toast 
4. vegan wrap with scrambled eggs, mushrooms, avocado & a touch of chilli
5. croissant stuffed with scrambled egg, mushrooms and ham

After a good breakfast, if lunch is delayed you should be ok for a few hours. Consider working through lunch & taking your break at teatime; it ought to be quieter.  

Other Tips:

• Form a cabal of 4 or 5 people and take turns providing lunch for each other; £1.50 each into a pool will buy the makings of a great meal  

• A tin of drained rinsed pulses, a tin of drained tuna and a container of M&S antipasti (sun-blush toms, artichoke hearts and olives) will feed 4 for £6 (4/24)

• in winter, freeze broths/stock in portable containers; take them to work for staving off hunger pangs

• in summer, make gazpachos or smoothies in the  morning; take to work in a thermos 

• If mealtimes are delayed, don't be afraid to tell your boss that you need a 10-minute break; overdoing it could be devastating physically; you'll be no use to anyone then.  Eat something easy to digest: stock/soup/smoothie but make sure your break is only ten minutes.  

• Invest in a lightweight stick blender to keep at work (the cheapest are about £10 and come with their own plastic beaker) for making smoothies 

• Invest in a nest of tough plastic lidded boxes (starts around £12 for 3) for salads and sandwiches 

Please leave a Comment in the box below

                                         

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.

    

BUDGET-FRIENDLY DELICIOUS TREATS FOR POLITICAL VOLUNTEERS

KEEP POLITICAL VOLUNTEERS COMING BACK FOR MORE

first published 2017

Political Volunteers will love any of the above! 

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

If there is one thing that is welcome during an election campaign, it is home-baked treats -- cakes, cookies, brownies.

One of the nicest things that happens in some constituency officesI is  strangers dropping by with contributions to keep the troops going. Sometimes, it's a tray of M&S sarnies or a selection of cheeses or a basket of fruit.  Other times, it's home-made cookies and cakes.  

They are always welcome.  

Only offer to do treats if your  baking usually gets a good response.  You might have a word with the Political Agent to check it's okay to bring in treats.

It is perfectly in order for the ward/constituency to cover some or all of the costs of ingredients - especially if it involves lots of treats on election day.  In the run-up to the election, however, most bakers will cover the cost of their contribution as part of the political effort.  

When planning, preparing and presenting treats for volunteers, these tips may help:

• Bring plenty of napkins

• Keep portions small

• Don't make the goods too far in advance; fresh is best.  That said, some items can be made the day before they're needed and will taste absolutely great; others need to be made on the day (See list below)

• Cookies are ok on their own in a box or tin, stored flat or in oblique stacks.  Each layer should be separated with a large piece of greaseproof paper & a paper napkin.  If you have the time, a small square of greaseproof paper separating the cookies is welcome.

• With cake/bar portions, again if you have the time, nestle each piece in a slightly flattened paper cupcake liner; it'll be easier for people to separate one piece from the rest. 

• Pack the treats in plastic storage boxes with lids.  Try Wilko or Nisbets or Amazon.  Large plastic boxes will take several layers of biscuits or bars. The lids are airtight and stop the baked goods drying out -- some volunteers will take a treat before they set off; others will come back later.  You don't want the goods to be horrible after a few hours.  You'll probably need help to get the wretched lids off, though.

• OR pre-order paper bakery boxes (from the net); they have time-saving lids. The boxes range from 12inches/31cm to 16inches/41cm square.  They cost £5-£8 per 5 boxes, including lids. 

• OR bake cakes/bars in disposable metal pans lined with greaseproof paper; once the indulgence is cooked, iced and portioned, the disposable pans act as containers 

• Large rolls of cling film for household use from Nisbets (catering firm on the net & at Cambridge Circus end of Shaftesbury Avenue in London) are excellent value and last a long time

• Cupcakes are more difficult to carry unless funds are available for a cupcake holder.  If storing in a box, 67 advises not using buttercream icing but melted baking chocolate (£1'ish/100gm from supermarkets) mixed with a little milk.  Dip the top of the cupcakes into the chocolate or drizzle it with a spoon; the icing hardens as it cools.  It's then possible to layer the cupcakes in a box with a sheet of greaseproof paper and a couple of serviettes in between.  PS don't make your cupcakes too big; a medium sized cupcake liner 3/4 full is about right.

• Big cakes with gorgeous icing are wonderful because they go so much further than cupcakes.  A 9inch x 12inch/25cmx30cm pan will provide 32 pieces.  If not using disposable baking trays or a storage box, and there is time, nestle each portion into a flattened cupcake liner.   

67's popular budget-conscious treats

Easy-Peasy

4-ingredient shortbread

1-bowl Lemon Madeira Cake

1-bowl Chocolate Madeira Cake

Irish Coffee Cheesecake

Cherry Chocolate Sheet Cake 

Bake & freeze in advance

Chocolate Chip Thins, make-ahead; dough can be frozen for a week

Chocolate Cinnamon Orange Ice-box Cookies


Bake the day before:

Beatty's Glorious Chocolate Cake  Indulgent for sure
Oatmeal & Date Bars, very popular

Sensational Spicy Ginger Cookies, guys love 'em
Hot Choco-Nutella Brownie, prep-ahead knock-out indulgence 
Swedish Fruit Cake, fresh plums, nectarines or cherries make it fabulous but tinned, drained fruit will also do

Spicy Ginger Biscuits (butter-free): guys love 'em


Bake on the day

ALL YOU NEED TO KNOW ABOUT ELECTIONS

from Jennifer Clarke, BBC News  & 67goingon50

Get ready for 5 weeks of intense envelope stuffing, deliveries of political material, phone calls and canvassing over the next 5 weeks as we gear up to the unexpected general election on 4 July.

What is a general election and how many MPs are there? 

The general election elects Members of Parliament - or MPs - to the House of Commons (also referred to as 'Westminster').

The UK is divided into 650 areas, called constituencies, and each of these elects one MP to represent local residents.  

Most candidates represent a political party, but some stand as independents. 

How does voting work?

In a general election, each person has one vote. 

On election day, most registered voters visit their local polling station.  A list of candidates representing a political party or independent interests is presented.  The voter, in a private booth, places an x in the box of the preferred candidate.  Some people vote by post in advance. 

Under a system called "first past the post", the candidate who gets the most votes becomes the MP for that area. 

Will I need photo ID to vote at the general election?

Yes. Since May 2023, voters have to show a valid form of photo ID at polling stations to vote in person at a general election.

There are 22 acceptable forms of ID,, external including:

• passports

• driving licences

• Older or Disabled Person's bus passes

• Oyster 60+ cards

You can use out-of-date photo ID as long as you look the same. 

Alternatively, anyone registered to vote without the correct ID - or who no longer looks like their photo - can apply for a free document called a voter authority certificate., external

The deadline to apply for a voter authority certificate to use in the general election is 17:00 on Wednesday 26 June. 

If you realise you do not have valid ID after this deadline, you can apply for an emergency proxy vote, external up until 17:00 on polling day.

Voters in Northern Ireland can use the Electoral Identity Card, external.

How can I find out about my constituency?

This election will be fought on new constituency boundaries, redrawn to reflect population changes and to try to even out voter numbers in each area.

Use our tool to find out which constituency you are in.  

New boundaries: What is happening to my constituency?

Enter a postcode eg G51 1DA

Type in 3 or more characters for results.

What happens after the election results are announced?

The King asks the leader of the party with the most MPs to become Prime Minister and to form a government.

The party with the second highest number of MPs becomes the opposition and its leader, the Leader of the Opposition.

If no party ends up with a majority of MPs - meaning it cannot pass legislation with just its own MPs - the result is a hung parliament.

At this point, the largest party might decide to form a coalition with another party or operate as a minority government, relying on votes from other parties to pass any laws.

Who can vote and how old do you have to be?

EASY-PEASY KIWI & CHICKEN RICE SALAD WITH VEGAN OPTION, Easy

A lovely fruity salad to enjoy on balmy summery days, whether dining indoors or al fresco...

Sadly, the chunks of juicy golden kiwi are hidden in the rice;
the traditional dark green kiwi would be more visible

It's simple but delicious and easily prepared in a single bowl.

Kiwi were 67's choice of fruit but you could try other fruits & flavourings.  (See Tips below.)

Usually, the rice and protein are served mixed together and served in a bowl or on a platter.  67's kitchen was using leftover chicken wings and instead surrounded them with the rice salad.  

Both options taste very good.  

Cost: depends on leftovers, maybe £1-£2?

Serves: 2-3

Dressing

• scant 1/4 cup mayo
• scant 1/2 cup strained plain yoghurt (Greek, Icelandic or home-thickened regular yoghurt: (see bottom of page Salad Dressing a la 67goingon50 )
• 1-2 spring onions, white and green, coarsely chopped
• 1/4 tsp dried or 1 tsp fresh mint
• pepper & salt

Salad

• 1.5-2 mugs cooled cooked rice (brown is better for good health and turns paler after cooking)
• 2 ripe kiwi fruit, peeled
• 3/4 - 1 cup cooked chicken OR firm tofu (67 use leftover marinaded wings) 
• 1/4 cup thinly sliced red onion
• handful small washed, trimmed radishes (opt)

Method:

1. Make the dressing in bottom of serving platter/bowl and place in fridge 'till needed
2. Generously shred, slice or cube chicken or tofu; 20 mins before serving, marinade in a mixture of 1 tbsp soy sauce mixed with a tbsp each of grated ginger & garlic  (If using leftover wings, set aside)
3. Peel kiwi and cut into generous bite-size chunks, set aside
4. If rice is a bit sticky, place in a freezer bag and rub it gently until the grains separate 
5. If using radish, slice small thin disc off top; if large, halve or quarter; slice thinly across the diameter
6. Before serving salad: take serving bowl from fridge; remove scant 1/4 of dressing and set aside
7. Add rice on top of dressing in serving dish
8. Add kiwi fruit, scatter generously with mint and red onion, then add chicken or tofu (If using leftover wings, set to 1 side) 
9. Gently mix rice mixture with 2 fish slices until everything is lightly coated with dressing and each spoonful contains all ingredients; if necessary, add a little more dressing.  
10. Season well with salt and pepper; taste
11. Leftover wings: either make a depression in the rice and pile wings in the centre (as in photo) or serve on a separate plate 
12. Garnish with sliced red onions and unpeeled kiwi fruit

Comments:

'Although the kiwi was not as colourful as expected, its juiciness and flavour boosted the creamy rice nicely.  Accents of mint and green onion elevated the chunks of chicken.'  An almost-instant dish.

Tips:

• Replace kiwi fruit with peaches and mint with basil OR try melon or mango with cracked black pepper and cardamum (pods or dried)
• 
  

 Please leave a Comment in the box below

Copyright: This salads has  been created by B M Lee/ Bright Sun Enterprises and may only be reproduced in home kitchens.  Not for commercial use.

1-BOWL MADEIRA CAKE a la MARY BERRY

This is not a cake with fresh fruit embedded in it; it is a delicate, fine textured backdrop for fresh spring berries or soft fruits, on top or on the side... 

1-Bowl Madeira Cake adapted from Mary Berry 

67 has always been a bit nervous of 1-bowl cakes.  

Yes, they are simple and a joy for a busy cook and they look good.  But will the result pass the taste and texture test for a working chef? 

67 has been planning to test Mary's recipe for a plain Madeira Cake for some time; a quick and easy cake was needed for tea and this was the perfect opportunity to try it.  

The ingredients are Mary's; the method, 67goingon50's. 

While not exactly economical, it is certainly good value.

The cake was cooked in a rectangular 18x31cm/12x7inch pan instead of a deep xcm/7-inch  round which shortened the cooking time. 

Cost:£3.50'ish (5/24)

Makes: 1 deep 18cm/7in round OR a 18x31cm/12x7inch rectangle

Ingredients: (all at room temperature)

175g/6.2oz softened unsalted butter

175g/6.2oz sugar

225g/8oz self raising flour, preferred (plain flour: for every 150gm, add  1/2 tsp baking powder and 1/2 tsp baking soda; for this cake add a scant 3/4tsp baking powder & 3/4 tsp baking soda)

50g/1.7oz ground almonds

Four large eggs

1 tsp vanilla

Zest of a large lemon

Method:

1. Pre-heat oven to 180C/160C fan or 350F/320F. (170C/340F in 67's slightly hotter oven) 
2. Choose tin: either a deep round 7inch/18cm tin OR a rectangular tin of 18x31cm/12x7inches.5inches; line  base and sides with parchment paper
3. Zest lemon; set fruit aside for juicing letter
4. Place softened butter in a large bowl; beat for a few seconds to break it down
5. Add in this order: sugar, flour, raising agents (if using), ground almonds, eggs & vanilla ; starting slowly beat with electric beaters until ingredients are amalgamated
6. Continue beating on med high to high for a minute, counting 1-portato, 2-potato, moving the beaters around the bowl; scrape down the sides  to blend batter at sides with batter in centre
7. Scatter over lemon zest; beat on high 15 sec
8. Pour into tin, level with spatula, leaving a slight depression in the centre
9. Bake 30 mins; if you like, press fresh fruit into top; for round cake, bake further 20 -25mins; for rectangle, 5 minutes.   Cake is ready when a cocktail stick inserted into the centre comes out clean (Underbaking a little is better than overbaking)
10. Leave cake at least 15 mins on a cooling rack. Then turn cake upside down on the cooling rack; peel away parchment paper; place a second cooling rack on top of cake; gently hold the cooling racks toether and in a swift, confident movement, turn cake over so that it is upright; remove top rack; leave to cool completely)  
11. Serve as is OR sprinkle with icing sugar OR drizzle with lemon glaze (as below)
12. Serve with fresh berries or soft fruit on the side with (depending on  your cholesterol levels) plain thick yoghurt, a 50-50 mix of yoghurt and cream, or whipped double cream

(OPT) GLAZE

1 tb lemon juice 

1/2 - 3/4 mug icing sugar

Blend to a pouring consistency; drizzle over top of cake

Comments:

'The cake, cooked in a rectangular pan, was a bit dry; it really only needed 30 mins or so.  The texture otherwise was superb and even better the next day.  The flavour was perfect.  A tester said it only needed a cup to tea to make a perfect treat.' 

Tips:

1. The key to success with this cake is to make sure everything is at room temperature
2. Large eggs weigh at least 65 gr (in shell)
3. Turning plain flour into self-raising flour: for every 150g/5.25oz flour, add 1/2 tsp baking powder & 1/2 tsp baking soda

• Please leave a comment in the box below

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