FRESH MACKEREL: GRILLED/AIR FRIED: easy-peasy, low carb, high protein

Fresh mackerel when in season, as now, is a treat not to be missed.

Air-fried fresh mackerel with Oriental Cucumber Salsa

Simply cooked on a grill or in a air fryer and served with a punchy crunchy dressing, mackerel is ever so delicious with a satisfying texture. 

With unmistakeable irridescent skin and a robust taste, mackerel is considered one of the healthiest seafood options.  It's a fatty fish full of omega-3 - more than the majority of other fatty fish.  Mackerel offers a significant amount of vitamin B12, crucial for our nervous sytems, and more than 100% of the recommended intake of Vit D. 

It is also considered an affordable fish but if you're buying from a supermarket instead of a fish monger, look out for bright, shiny skin, firm texture and clear eyes.  Fresh mackerel at its prime has a clean, ocean-like smell. 

Remember the key to great fish is not to overcook it.

Cost: varies but freshly-caught on the day, good-sized, cleaned and boneless mackerel, £7'ish each, much less elsewhere 

Feeds: 1-2

Ingreds:

1 whole mackerel, cleaned & filleted

lemon slices; sliced ginger

Oriental Cucumber Salsa

Method:

1. Preheat oven/air fryer to 190C; 375f; if using oven, place baking tray in the oven while it heats
2. Spray fish - not the pan - generously on both sides; season with salt & pepper;  when oven/air fryer is ready:
3. OVEN -  place fish skin side down on baking tray; bake 5-6 mins until skin is crisp; gently turn over (fish will be almost cooked through), layer slices of lemon and ginger on top; bake a further 2 mins; remove from oven
4. AIR FRYER -  place fish skin side up on air fryer tray; cook 5-6 mins until skin is crispy (fish will be almost cooked through); turn over; layer slices of lemon and ginger on top; bake a further 2 mins; remove from airfryer 
5. Serve with Cucumber Peanut Salsa on the side

Comments:

'The best! I love mackerel season.  The cucumber salsa with crunchy bits of peanut was inspired.'  Retired writer

Tips:

Other methods of cooking fish:

1. in a well oiled frying pan over med-high heat, cook skin side down until the flesh turns opaque 2/3 of the way from the top (as it cooks, the fish turns opaque, you will see the line if you look sideways at the fish); flip, cook a further minute or so then remove from heat and rest a few mins
2. in a bamboo steamer basket with black bean sauce & ginger, about 10 mins
3. (this sounds ridiculous, I know) a friend cooked her fish in air tight sealed freezer bags during a dishwasher cycle; she said the method prevented fishy smells in the kitchen!

Please leave a question in the box below 

These recipes has been written in conjuction with All Recipes; the method has been adjusted by y B M Lee/ Bright Sun Enterprises.  

ORIENTAL SMASHED CUCUMBER SALSA: small households, dairy free

Cucumbers - wonderful diet food, crunchy, satisfying and economical - took on a new lease of life recently.  Not so boring and  going strong.

Easy-peasy Asian Cucumber Salad

Smashed cucumbeers have been around for awhile but new dressings and marinades elevate the crunchy salad veg.

Lightly smacked with a cleaver, knife or rolling pin, cut into bitesized craggy chunks, the cucumbers allow dressings to cling to the cucumber's surfaces instead of sliding off.  The technique originates from China who traditionally made the dressing with soy sauce and vinegar. 

This recipe was inspired by Waitrose's Food Magazine; it's punchy but more-ish.  It's for small households but the recipe multiples easily.

Feeds: 2 as a side, multiplies easily

Costs: £1.50'ish

Ingreds:

3 baby cucumbers*

1/2tb soy sauce

scant 1/6 tsp chiu chow oil OR a couple of dashes of tabasco OR 1/4 tsp chilli flakes

1/4 tbsp peanut butter

1/8 tsp fish sauce or lime/lemon juice

1/4 tbsp maple syrup or honey

green of one med spring onion, finely sliced

7g/1/3oz roughly chopped roasted salted peanuts

Method:

1. In a small bowl, whisk soy sauce, chilli of choice, peanut butter, fish sauce or citrus juice and honey; if very thick add up to 1/2 tbsp cold water.  Set aside
2. Wash cucumber; remove stripes of peel; smack lightly with rolling pin, knife or cleaver; cut into bite size pieces 
3. Place in a bowl with green onions and most of the peanuts; drizzle over most of the sauce; stir gently until evenly coated; refrigerate 30 mins
4. Spoon onto serving plate; taste - if more heated needed/wanted drizzle over a little more chilli oil; scatterover remaining peanuts 

Comments:

'Nice!!' Retired writer

Tips:

Despite smacking the cucs with the flat of a large knife, they didn't look at all 'smashed'; instead the cucs had to be cut at small uneven angles.  They still looked and tasted quite good with each piece with a fine edge and a crunchy edge

*often found at Waitrose; now at M&S

Please leave a Comment in the box below

    

This recipe has been developed by B  Lee/ Bright Sun Enterprises and is inspoired by Waitrose Food magazine. 

DAIRY-FREE, LOW-SUGAR SORBETS & ICES Archive): easy-peasy, refreshing; healthier for kids (and adults)

Sorbets are a terrific substitute for the sugar, cream and preservative laden ice creams that are so popular in the summer. 

Mango, Mint & Ginger Instant Sorbet
'Glorious, whatever the weather!' 

67's frozen ices contain virtually no sugar; they are stunningly intense in flavour and wonderfully refreshing.  Packed with natural vitamins and minerals they are also good for you.  Not bad for a freezer sweet.  

With a juicy fruit like mango or blueberries or raspberries*, sorbets take only minutes to make and serve.

The recipe for a  Luxury Strawberry, Orange & Cointreau Sorbet is a template for   many fruits (other delicious combinations are listed in Tips below).

There is also a selection from the archives of Mango Sorbet, Yoghurt & Berry ice cream and a stunning layered Chocolate Marquise.

Luxury Strawberry, Orange & Cointreau Sorbet 

This is a good time for strawberries; Wimbledon is done and dusted.  There are  plenty of super sweet and juicy, ripen-for-longer King strawberries strain at reduced prices.  The berries need to be frozen ahead of time (See how to freeze fruit) but, apart from that, the only other ingredients neededare a bit of juice/water,flavouring and garnish.  

Like all frozen desserts,  sorbets are not the kind of thing to leave sitting around and should be made last minute.  Preparing ahead is possible so long as the mix goes straight into the freezer 


Cost: £6.50'ish
Serves: 8-10 small portions

Ingred:
    600gm/14.1oz strawberries, frozen
    2 tbsp orange juice (OR orange, lime or lemon juice OR water) 
    1 tbsp orange liqueur pref  or brandy 
    1 tsp orange essence pref or vanilla

    1/4 cup finely diced strawberry pieces

   toasted flaked almonds (opt)   

Method:

1. Blend all ingred apart from nuts and diced strawberry pieces in a powerful blender or smoothie maker 
2. Taste; depending on the fruit, a few drops of maple syrup or a teaspoon of sugar may be necessary
3. Stir the strawberry pieces into the sorbet;  some should be visible on top
4. Serve, garnished with flaked nuts

Tips:

• if you haven't had a chance to freeze the fruit first, other luxury sorbet combinations include Blackberries & Ginger; Cherries, Nectarines & Cherry Brandy; Blueberries, Apple, Cinnamon & Brandy; Apple, Walnut & Whiskey
• during a heat wave, frozen fruit is also good for breakfast, with yoghurt

*raspberry sorbet will need to be sieved to get rid of the pips             

Nav Bar:RecipesII/Desserts (near end of list)...

OTHER FROZEN DESSERTS FROM 67GOINGON50

 MANGO MINT & GINGER INSTANT SORBET: vegan, no sugar, fat or preservatives.  A terrific substitute for the ice creams kids demand. Replace mangoes with any soft fruit. Budget-friendly.

HEALTHY STRAWBERRY RIPPLE YOGHURT ICE

0-fat, 0-Cream, Vegan Option - but much, much tastier than you'd expect. Easy-peasy. Budget-friendly

CHOCAHOLICS SKINNIER LAYERED CHCOCOLAT MARQUISE 

Perfect double chocolate surprise: minimum effort, maximum pleasure - and it's skinnier.  Perfect for a special occasion. (not yet tested for dairy-free products but should work well)

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

HAND HELD PICNIC FRUIT PIES: (Archive) perfect for holiday picnics; dairy free option

Judging from thecolourful fruit displays in supermarkets,  NOW is the time to take advantage of summer fruits. 

Hand-held  generous pastry pockets stuffed with nectarines, blueberries & ginger
(plus spicy pastry sticks from leftover pastry)

'The combo of generous fruit, icing & melt-in-the-mouth pastry is wonderful!'  

M&S are offering 2 punnets of cherries, strawberries & blackberries for £5 plus large punnets of the season's best strawberries at a good discount.  Ripen at home peaches (doughnut and conventional) are also on sale. 

These pockets of flaky pastry with a juicy fruit filling -- will be a popular picnic treat, though with colourful juices oozing out of the crumbly pastry, serviettes or paper plates are a must.

Generous fruity filling
in Michel Roux's pastry

The filling has to be generous for these fruit pies; when cutting out rectangles, the top layer of pastry dough must be slightly longer than the bottom to accomodate a mound of fruit.  Delighted faces will be the result.

In early trials, 67 teamed nectarines with blackberries and cinnamon; the finished product was dusted with icing sugar.  In another version, the blackberries were replaced with blueberries, ginger in syrup was added, and the finished product was dribbled with an icing sugar glaze scattered with flaked almonds.  That version got rave reviews.  

Conscious of busy households at this time of year, 67 made a batch using ready-made all-butter puff pastry*.  They were fine and popular with the tasters. 

But the home-made rough-puff pastry (Michel Roux's recipe) -- cheaper and lower in preservatives --  was amazing.  

Cost: min £5.50'ish (7/25), more for ready-made pastry
Feeds: min 4, with a few cinnamon pastry twists as well

Ingred:
   1 pkt all-butter ready-rolled puff pastry OR dairy-free puff pastry OR 1/2 recipe Michel Roux's rough-puff pastry (not tested for dairy free)
   3 fat ripe nectarines or peaches, peeled, cut into 16 segments then halved horizontally
   1-2 handfuls blackberries or blueberries
   2-3 globules drained ginger in syrup, finely diced 
   1 generous tsp juice from ginger in syrup

   a few teaspoons ground almonds

   1 egg, beaten with a teaspoon of water

   icing sugar OR icing sugar glaze (3 tbsp icing sugar & 1 generous teaspoon milk) OR melted white chocolate (opt)
   toasted flaked almonds (opt)

Method:

SINGLETON'S CRISPY FRIED RICE WITH YUM YUM SAUCE: dairy-free option, budget friendly

Let's face it; fried rice has many wonderful qualities.  

Unusual sauce elevates simple fried rice

It is makes a delightful change from potatoes & pasta, is very tasty, filling, uses up leftovers, works well with many sauces and additions and - best of all - is wonderfully wallet-friendly.

But occasionally yet another plate of fried rice - appealling and pretty as it is - can be a teensy bit boring, especially vegetarian versions.  Which is why 67goingon50 has been known to add unexpected items like pineapple or black bean sauce - both of which turned out to be very taste enhancing, by the way.

So this recipe, from All Recipes, was intriguing.

First, it crisps up the rice, adding delightful texture.  Second, the Yum Yum sauce that accompanies it is rather mind-blowing -- in a good way.

The blogger is not normally a fan of heat - chillis and hot sauces are treated with caution - and Yum Yum Sauce's main ingredient is the fiery chiu chow oil (suggested replacements are in the list of ingredients.)  But someow because it was mixed with a creamy base, it proved a perfect compliment to the rice.  It definitely titillated the palate and was infinitely more-ish.  

Yum yum sauce is now an essential component of 67's list of essential sauces.  

The version posted here is for singletons but multiplies easily.  The recipe calls for more than needed but will almost certainly be used elsewhere.

Cost: depends on what's in the fridge but not much really

Feeds: 1 hungry person

Ingreds:

Rice:

1 tsp veg oil

1 egg,lightly beaten

3.5tb  finely chopped carrots +

1/4 cup frozen peas (a mix of frozen carrots and peas will be fine)

generous pinch of salt & pepper

1 spring onion; if only using the green part for fodmap reasons, add 1/2 extra spring onion

1 cup chilled cooked rice (yesterday's is ideal)

1 tbsp soy sauce

1 fried egg (opt)

Yum Yum Sauce

1/4 cup 50-50 yoghurt-Greek mayo OR 100% mayo OR 100% Greek Yoghurt (both dairy or dairy-free options are fine)

1/4 cup sweet chilli sauce preferred  (commercial or lower-sugar make your own) OR 1 scant tbsp chilli flakes + 1 tsp maple syrup or honey OR 1 scant tbsp chilli crisp +  1 tsp maple syrup or honey

METHOD:

1. Heat a wok/skillet on high; add 1/4 tsp teaspoon oil.  Add beaten egg,   folding with a spatula, until eggs are cooked but soft (2 mins).   Transfer to a plate; separating into clumps, set aside. Carefully wipe clean wok before returning it to high heat. 
2. Heat remaining 3/4 tsp oil. Add carrots & s&p; cook, stirring constantly 2 mins. Add peas & green onions;  stir 1-2 mins until peas are heated through.  Turn down heat to med.   Push ingreds to one side.
3. (opt) step : Add a thin layer of oil, turn heat back up again; add rice; cook 2-3 mins until bottom is brown & crisp; turn halfway through.  Be careful with this stage; the rice could burn.  
4. Turn heat back to med; if using garlic, add here, cook 30secs or so until fragrant.  Mix in with veg, clumps of scrambled eggs, soy sauce & rice; heat through 1-2 mins  
5. Top with few tablespoons Yum Yum sauce and, if you like, add an egg fried in oil hot enough to crisp the edges without cooking the yolk completely.  Drizzle over extra chili crisp (opt but recommended) and garnish with green onion.   

Yum Yum Sauce:

Stir together mayonnaise and sweet chile sauce or choice of alternatives (above) in a small bowl. Chill, covered, until ready to use (up to 4 days). Makes 1/2 cup.

Comments:

'I was intrigued and prepared to be disappointed but it tasted great.  I went back for more sauce twice and see why it's called Yum Yum sauce.  I will probably use it in lots of other things now.' Retired writer

Please leave a question in the box below 

These recipes has been written in conjuction with All Recipes; the method has been adjusted by y B M Lee/ Bright Sun Enterprises.  

Blogger's Favourite Cherry Recipes, sweet & savoury

The Blogger loves cherries, having spent countless summers feasting on the superb specimens of gloriously scented fruit from a Valley on the West Coast of Canada.  

And who doesn't love cherries during its short but gorgous season?

With these recipes from the Archive, however, there's a bonus.  Nearly all are  low fat and sugar and have a unique flavour twist.

Try them all; you won't look back

 

EXOTIC CHERRY SALSA: with Cream Cheese on bread or Poulry in Carb-free Rolls

Sounds  improbable until you try it; the cherry and onion blend so well.  It's perfect with cold meat and good bread but will also be good on top of melon. Lower carb,  wallet-friendly,  good fibre, veg or animal protein; vegan option

EXOTIC CHERRY SALSA

 

CHERRY GARCIA ICE CREAM PIE

Choc-a-block with chunks of fresh cherry and dark chocolate, elevated with the addition of cherry brandy, this is a superb dessert for a special occasion on a steaming hot evening.  No baking involved!  The contrast of deep pink, white fluffy mounds of cream and crushed chocolate biscuits is irresistable...and the layers of flavour are glorious. 

LOWER SUGAR CHERRY COCONUT MACAROONS

Iindescribably yummy lower-sugar Cherry Coconut Macarons inspired by the London Royal Opera House: low fat, quick & easy. Short cooking time.  The ones seen here feature cherries but they're just as good with chocolate chips stirred in.  Or with the bottoms dipped in melted chocolate or drizzled over.  

DIETERS' DELIGHT SKINNY CHERRY AMOND SLICES

Cherry Bakewell without pastry or jam, and lower in fat and sugar.  The modified frangipane produces a gloriously light and airy fine-crumbled layer, firm enough to stand on its own.  Designed for small households, it'll provide 10 decent-sized bars but multiplies easily.  Weight Watching Taster described them as 'absolutely gorgeous; the sweet of my dreams.'

Please leave a Comment in the box below

    

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

Easy Guacamole/Avocado Dip: no added fat, dairy-free option

Avocado is one of those great summer fruits, turning up in in salads, pilaffs, chunky dips and dressings.

67goingon50 has posted many popular avocado recipes -   soup, pilaffs (hot and cold), plenty of gorgeous salads - all of them popular and wallet-friendly. When a regular visitor to the blog pointed out, however, that there was no recipe for guacamole,  the Blogger was startled.

He was right however , even though the Blogger has been making guacamole at home for years.

Guacamole, originally Mexican, is a thick mixture of avocado, onion, herbs and lime juice.  It can be simple or complex.  You can add things and replace others. 

  

67's recipe, easiest for beginners,  is based on one in The Cook's Book, a brilliant collection of step-by-step recipes from the world's top chefs.  It's simple but an experienced or adventurous chef can put their own culinary stamp on the popular dish.

Note: The Cooks Book is Published by Dorling Kindersley, part of Penguin, and cost around £30 10 years ago. It's been worth the outlay; loads of pictures and plenty of technical tips increases a novice's skills immeasurably.   

Cost:£2.50'ish (7/25) 

Feeds: 2-3 but multiplies easily

Ingreds:

• 1 large firm'ish but not over-ripe avocado
• 1/2 large plum tomato (fist-sized) or equivalent baby tomatoes, washed & rubbed clean
• Juice & zest of half a lime or lemon (about 1.5 tb juice)
• 1/4 small onion, finely diced OR equivalent fennel OR whites of spring onions
• small chilli, de-seeded and finely diced OR 1/4 tsp chilli flakes OR 1/4 tsp Chilli Crisp OR a couple of dashes of tabasco or other hot sauce
• tbsp of fresh parsely or chives (pref)  OR 1/3 tsp dried parsely or chives

 

Method:

1. Using a large knife, carefully slice into avocado, cutting all the way around the stone. Twist halves in opposite directions to separate; if a completely beginner, wear oven gloves for next step.  Carefully hit stone with blade of knife blade to embed it into the stone; lift up knife to remove stone.
2. Hold each avocado half in hand, insert tabespoon between the skin and the flesh to scoop out the avocado.  
3. Place avocado, cut side down, on a chopping board.  Gently hold down the avocado so that it is flat on the board and slice into two layers.    
4. Chop into neat dice - not too big, not too small. 
   
5. Place in bowl, squeeze over generous amount of lime or lemon juice; scatter over zest
6. Prepare tomatoes. (Many recipes recommend peeling the tomatoes but 67 doesn't bother). Cut the tomato half into quarters; slide knife under the seeds & membranes to remove.  Cut into narrow strips and dice.
7. 
   
   
8. Add to bowl with onions, chilli and herbs; stir gently
9. Press down a layer of cling film to prevent air turning guacamole brown.  Cover.  Chill at least an hour.  
10. Serve with raw veg, crackers or tortilla chips.

Comments: 

• 'This is really nice!' Male foodie getting into veggie food.
• 'Rather lovely and so quick and easy to put together.  Nice to know it will morph quickly into a smoother dip or indeed a salad dressing!'

TIPS:

• make this go further by adding a tbsp each of mayonnaise & yoghurt 
• for a smoother texture, mash avocado with a fork before adding other ingredients
• turn this into a dressing by whizzing in a processor with couple of tablespoons of dairy or plant yoghurt, adding more seasoning if necessary

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.    

VIENNESE NUTTY CHOCOLATE BISCUITS (SABLES): rich & crumbly; easy; economical, dairy-free option

Sables** are gorgeously melt-in-the-mouth petite French biscuits; you could eat loads but their richness means 2-3 are enough to satisfy.

Perfect little mouthfuls of rich crumbly French biscuits with tiny chopped nut 

A Sable is French and translates as "sandy".  They're  usually made by rubbing cold butter into flour and sugar until the dough resembles sand.

Think of them as an elevated version of the ultra-simple very popular Bottom of the Barrel (BoB) Chocolate Shortbread, (though the method differs).

Like the BoB shortbread, sables have few ingredients and the dough comes together in minutes.  Sables however are sliced thickly, not thinly, giving them a pop-in-the-mouth yumminess.

The standard recipe makes an unexpectedly generous amount of dough but the dough can be frozen. When the chocolate or sweet craving hits, just cut a few  dough rectangles and bake.

The dairy-free version makes a standard amount of dough.  

Cost:£3'ish, more for dairy-free (8/25)

Makes: dozens

Ingredients: 

• 200g/8oz plain white flour, wheat or (more easily digested) spelt OR for added fibre, 150g/5.2 white flour + 50g/1.7 wholemeal
• 30g/1oz cocoa powder* (not drinking chocolate)
• 250g/8.5oz room temp unsalted dairy butter+ 2 pinches salt OR vegan butter
• 100g/3.5oz icing sugar
• 1 large egg white (40g/1.5oz'ish)
• 1/4 c finely chopped walnuts or other nuts (opt)

Method: 

1. Sift together flour & cocoa; set aside
2. Beat fat with electric beaters until creamy, about half a minute
3. Sift icing sugar over fat, add egg white & beat 1 minute
4. Add flour, cocoa and nuts; mix until just incorporated; don't overbeat
5. Line a 9x8 inch square or equivalent rectangular tin with a double layer of overlapping clingfilm.  Add dough; spread out evenly with a spatula; cut into 4 vertical rectangles (they'll stick together but separate later); refrigerate 4 hours or overnight
6. When ready to bake, preheat oven or air fryer to 180c;350f 
7. Use a knife to jimmy up a finger of dough; soften at room temp a few mins 
8. Cut into slices 1cm/1.2inch thick; arrange on a baking tray, re-freezing leftover dough 
9. Bake 12-15 mins, (less time for the air fryer)

*67 uses M&S

**adapted from The Cook's Book edited by Jill Norman 

 copyright 2005 Dorling Kindersley

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This recipe has been  by B  Lee/ Bright Sun Enterprises and may not be used commercially without the author's written permission.

Avocado Egg and Potato Salad: elegant, sophisticated, easy, wallet-friendly

Yet another comforting potato salad, this one with an elegant twist...

Avocado & Egg boost a sophisticated potato salad

Ladies who lunch will adore this elegant potato salad.

Most of us love avocados.  We adore the high-protein, low-fat, no carb quality of hard boiled eggs.  Mixed with cold potatoes with their high resistant starch (supporting gut health, regulating blood sugar and making you fuller for longer) and you have a lower-guilt indulgence.

And it's a great way to use up half an avocado and cooked cooled leftover veg.

Add lightly cooked asparagus spears, green beans, sugar snap peas or mange toute for colour and crunch.

Cost: depends on leftovers, say a minimum £2 (7/25)

Serves: min 2

Ingredients:

200-350g/8.8-12oz cold, cooked ideally new potatoes (baby ones are cheaper;  any salad potato will be fine) 

1/2 large ripe avocado

2-3 hard-boiled eggs

leftover cooked veg such as carrots or green beans (opt)

one lemon, zest & juice, for yoghurt mayo with lemon (near bottom of page) - 

Method:

1. Peel avocado, cut into bite-size pieces, squeeze juice of lemon over; set aside
2. Peel and coarsely chop eggs
3. Coarsely cut potatoes into generous bite-size pieces
4. Mix potatoes, eggs & any cooked veg lightly with yoghurt-mayo-lemon dressing; season, add avocado, being careful not to crush pieces
5. Serve as is, or on a bed of finely sliced iceberg lettuce or leaves of English soft butter lettuce






Please leave a comment in the box below



This recipe has been  by B  Lee/ Bright Sun Enterprises and may not be used commercially without the author's written permission.

FELAFEL PICNIC PLATTER (Updated) Make-ahead, Easy-Peasy, Healthy, Low-fat, wallet-friendly

This colourful vegan platter is great for entertaining...  

Felafel Platter with Tomato-Mushroom Salsa and 15-minute Flatbread
made at home easily, quickly and much of it in advance

If you've ever had felafels at corner food stalls in the Middle East (or indeed in London) you'll understand why the crispy little veggie balls are so popular.  Composed of protein-rich chick peas, they're crunchy on the outside, gorgeously mealy within, and layered with wonderful flavours. 

67's version - felafel patties - have broad beans added to the usual mix and are softer than usual.  That's a bonus if you have small kids or family members with dental issues, or if you just fancy a change without altering health-giving qualities.  

67's felafel patties are lower in oil and are more easily distributed in your bread choice.  The 'soft-serve' felafels proved popular until the recipe got mangled, hence the update.   

Felafel patties are easily put together, can be made ahead and are delicious hot or cold.  

Warmed Pitta pockets or wraps are the usual carrier for felafels but these patties are sensational with hot 15-minute flatbreads or really good fresh bread.  A lively tomato-mushroom-grapefruit salsa adds piquancy and yoghurt-mayonnaise  a cooling creaminess.  To drink, a fabulous non-alcohol white sangria. 

If the full vegan platter isn't for you, try the felafels as a snack bite or 'picky bit'.  A tester, eating them unadorned, pronounced  them 'lovely and very tasty.'    

Cost: min £5'ish for felafels only; more if replacing frozen broadbeans with fresh (6/25)

Feeds: 6-8 (recipe halves or doubles nicely) 

Ingred:

     200 gm (7 oz) (about 260 gm frozen) defrosted drained broad beans  (skins left on is fine but the mix is so much better if they are removed - see YouTube)

     200 gm (7 oz) reconstituted chickpeas (best, see instructions below) OR tinned
     3 cloves garlic, crushed or grated  OR 3 tb green tops only of fodmap-friendly spring onions OR finel chopped fennel (other untested by 67 but recommended replacements for garlic, see here)
     2 tbsp each finely chopped fresh (preferred) parsley, dill and mint (OR 2 tsp each of dried)

     1.5 tsp coriander seeds (opt)

    (opt) 1 chilli, deseeded and finely chopped OR 1 tsp ground cumin
    1.5 tsp baking powder mixed with 3 tbsp warm water
    1 tsp salt, 1/2 tsp pepper 
    2 tbsp sesame or sunflower seeds

    50 gm/1.7 oz silken tofu,ideal, or dairy/plant yoghurt drained overnight until very thick
    2 tsp tahini 
    grated zest of 1 lemon
    2 tbsp tomato puree (opt)
    40 gm/1.2oz chickpea (besan) flour (ideal) or wholemeal spelt flour or (for extra protein) ground almonds

    crispy lettuce (iceberg or cos) shredded
    cucumber, thinly sliced

   tomato-mushroom-grapefruit salsa
   yoghurt-mayonnaise 

Method:

SENSATIONAL SUMMER SALADS: HIGH PROTEIN MAINS, NOT QUITE A MEAL & SIDES

Everyone loves salads at this time of year and these from 67goingon50's archive are delicious, appealing, healthy, mainly lower cost and easy to prep.  Whether a high protein main course, a veggie platter that's much more than a snack or a yummy side, LL  all will delight.

BUDGET

Fantastic Frugal Salad

It's amazing what you can do with 4 inexpensive ingredients!

Presentation matters; this easy-peasy knock-out salad will have the entire household salivating; serve with a simple vinaigrette or yoghurt mayonnaise dressing (see Salad Dressings)

BEGINNER'S AVOCADO SALAD

And who doesn't love avocado?

A template for novices: colourful, healthy 
multi-textured mix of simple salad ingredients  

Citrus & Crispy Kale 

Air-fried kale, a bit of sweet, a bit of sour plus salty cheese produces a rather wonderful combo.  Kale now is easy to prep; the leaves are in smaller pieces and the ribs come away easily (save for soups.)

'Kale is my new best friend, especially when air-fried; this combo is mind-blowingly wonderful.'  So easy and tasty, even guys make it.

LESS THAN A MEAL, MORE THAN A SNACK 

Nutty Asian Cabbage Salad:

high fibre; protein, low carb; budget & fodmap friendly

The perfect vehicle for Chinese leaves, this mix of carrots, cucs & sugar snap peas sports a punchy lime & peanut dressing

ZUCCHINI, ORANGE, BEETROOT & NUT MELANGE

Colourful, lively and full of flavour....

A succulent salad with sweetness, crunch, succulence and tang.  And colour - lots of vibrant colour.  And it is very very  satisfying.

Crunchy Summer Salad a la Cameron Diaz

This combo of greens and fruit offers wonderful flavours and textures 

Even when cowering under umbrellas during heavy showers,this salad is not to be missed.  The dressing is to die for!

WHOLE MEAL HIGH PROTEIN SALADS

SMALL HOUSEHOLDS' SWEET'N SOUR CHICKEN SALAD

easy,some prep-ahead, healthy, wallet-friendly, dairy-free option

Finding an exciting tasty recipe for leftover chicken without buying lots more ingredients can be tricky.  Here's one with everything you could want...and more.

GRAPEFRUIT, MINT & SMOKED MACKERAL SALAD

          Perfect for one of your recommended two fish meals a week 

Stuffed with Omega 3's: tasty, refreshing,  low fat & carb 

Pear, Chicken & Hazelnut

Cooked chicken makes this delicious, beautifully understated supper very quick and easy....and much better than processed food

The sweet crisp juiciness of ripe pears, succulent chicken, crunchy nuts and soft leaves, generously cloaked in a delicate creamy sauce, is gorgeous.  

 

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