BANANA SOOTHIE: healthy, calming

If ever a drink reflected its qualities, Banana Soothie is it...

Banana Soothie - white, creamy and ever so calming 

                             photo 22/7/20

There hasn't been a typographical error -- this truly is a Banana Soothie (even though it might also be considered a smoothie).

A day on this delicious drink (as part of a diet, maybe? Or to soothe a dicky tummy?) will leave you thrilled with how relaxed and happy you feel.  You'll be reminded how delicious bananas whizzed up with milk/yoghurt are.

Bananas are full of tryptophan, which converts to the feel-good hormone serotonin.  With high levels of B vitamins, they also relax and soothe minds, and help unclench muscles.

They are high in fibre and can benefit heart health, diabetes and digestion.  And they're frugal!  

As lockdown eases, it's a perfect drink for keeping a positive attitude.  Simple and easy to make, it will soothe any fractious/gloomy/anxious 

family member, whatever their age. 

Ripe bananas are best for this drink.  

Cost: pennies

Makes: 1 portion

Ingredients:

   1 ripe banana

   1-2 tbsp o-fat yoghurt + 1/2 cup water OR

   generous half cup nut milk (67 used almond) or whole diary milk

    1/3 tsp vanilla essence

   a few ice cubes

   nutmeg, a few grates of fresh or 1/8 tsp dried

Method:

1. Peel banana; remove strips of fibre; cut out any black bits; chop coarsely
2. Add to yoghurt & water or milk, vanilla & ice cubes; process until smooth and frothy
3. Pour into glass; sprinkle with nutmeg

 

Tips:

• for a 1-day fast, have 4 of these smoothies
• for a treat instead of a remedy, replace yoghurt/milk with ice cream.
• too many bananas can be fattening

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.

DADS' LATIN AMERICAN CORNBREAD, easy-peasy, low sugar/salt, yeast-free, snack, side, breakfast, opt for dairy-free, opt for spelt

Perfect Guy food: for breakfast, snack, side, buffet or picnic...

first posted 2016; updated 12/24

American Cornbread with a Latin twist: Cornbread with Chilli, Chives & Niblets

photo 10/3/16

FIRST POSTED 2015 updated 12/24

Bold flavours and combinations seldom go amiss when it comes to guys and this wonderful cornbread fits the bill.  Classic American Cornbread, made with coarse cornmeal called polenta (see notes below) is stuffed with chilli, spring onions and corn niblets bringing a hit of heat and delicate crunchiness to a savoury tender bread.  

The cornbread browns to burnished beauty; the texture somehow is both light and dense. It probably leans more towards cake than bread but without the sweetness.  Which is no bad thing.

It scores high in the health stakes: barely any sugar, low-salt and no yeast.  And it takes just 10 mins to prepare.  

Eaten warm, it is a joy served with piping hot coffee for breakfast/brunch.  It is equally fabulous at room temperature for a buffet.  For a picnic, bake and transport in muffin tins, reducing baking time by 19-15 mins.

For a change, replace or supplement corn niblets with ham/cooked bacon or turkey bacon and/or dairy or plant cheese.

Produces: 10 thick slices or 12 good-sized muffins
Cost: around £4.25'ish, depending on additions (12/24)

Variations:

Bake in a 22 cm/1.3 litre/2lb loaf tin or a similar sized cast iron skillet, or 

well-greased or lined muffin tins.  Double the recipe and bake in a 28x33cm/11x13in rectangular pan.

Ingred:

140g/5oz white common wheat or spelt flour mixed with a tsp of baking powder 
125g/4.4oz coarse cornmeal/polenta, organic if poss  
1 Tbsp sugar (opt)
1 tsp salt
1 Tbsp (yes, tbsp) baking powder

70g/2.5oz dairy or plant butter, melted and cooled OR half butter, half light vegetable oil
2 med eggs
200 ml dairy or almond milk 

125g fresh or drained tinned sweetcorn kernels
3-4 spring onions green and (opt) white, in very thin 1.5inch[ieces,  OR 3-4 tbsp chopped chives OR a mixture of both

1-2 red chillis to taste, membranes & seeds removed, finely sliced as with spring onions OR 1/2-1 tsp chilli flakes
1/2 tsp pepper

4 oz/110 gm grated strong cheddar (opt)

Method:
      Preheat oven to 190C/170fan/375F/gas 5

1. Generously grease (a) loaf pan; fit a strip of greaseproof paper on the bottom, extending at the ends, for easy removal OR (b) generous grease (pref) or line muffin tins
2. Sift dry ingredients into a large bowl
3. Whisk eggs with milk; add melted butter, corn, spring onions, chillis & pepper; stir well 
4. Tip wet ingred into dry; combine loosely but evenly.  Lumpy is fine except in the case of organic polenta which has not been pre-cooked, in which case mix thoroughly but not vigorously. 
5. Rest 10-15 mins 
6. Scrape into tin, levelling it off with a spatula OR fill muffin tins 2/3 full
6. Bake 30-35 min foir loaf or 20-25 mins muffins until golden and a skewer inserted in the centre comes out clean.  
6. Run a knife around the inside of the tin/s and turn onto a wire rack to cool.

Comment:
'The best I have ever had - the burst of chilli against the backdrop of corn was wonderful.' Political Agent


Variation: Cornbread Muffins with Ham or pastrami, Chilli & Niblets

 Corn Muffins without garnish

1. Replace onions with a generous handful of chopped ham or pastrami
2. Mix meat with niblets and chillis; hold back about 1/4 cup for garnish
3. Proceed as in step 3
4. Scoop into a well greased 12-hole muffin tin  2/3 full (67 uses a spring loaded ice cream scoop but any spoon will do ); scatter with garnish (Note:paper liners are fine but don't look as nice)
5. Bake 20-25mins 
6. Rest 5 mins in tin; run a knife around the inside of each muffin hole, turn out onto a wire rack to cool

Tips:

• Note: Vegan/spelt options: expect the result to be a little more damp and less rich than if using common wheat flour and dairy milk & butter 
• If you liked this you will also like Bacon & Corn Savoury Pancakes, portable & perfect for lunchboxes & Sweetcorn, Spelt & Polenta pancakes with soup or for brunch
• Cornbread keeps several days and toasts beautifully.
• Frozen corn is cheaper than tinned but not as crisp. 

Processed & organic
Cornmeal/Polenta  

Note:

Cornmeal, also known as polenta, is the key to the dish; it looks like coarsely ground yellow flour.  There are two varieties - instant, which is pre-cooked, and organic, which is unprocessed. (Cornflour/starch is not cornmeal/polenta.)

More cornbread on NavBar: Recipes 1/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. 

LEFTOVERS: BANANA WAFFLES, lower fat & sugar, spelt flour (opt for common wheat)

Leftover bananas don't necessarily mean banana bread -- crispy creamy banana-studded Waffles are a tempting treat

Nutty Banana Spelt Waffles: worthy rival to Banana Bread for leftover fruit

updated 09.04.20; photo 31/10/18

Crisp warm fruity waffles are a delight: 67goingon50's have creamy chunks of banana hidden in the fluffy interior.  

For breakfast, brunch or even a light supper with bacon and sausages, these wonderful Waffles will become a family favourite. 

The waffles*, are yeast-free, lower-fat (if you avoid butter) and low-sugar  (though, of course, you can overdo it on the maple syrup!).

The Banana Waffles can be made in advance and reheated in the bottom of a moderate oven.  They can also be frozen.    

Cost: £1.75
Makes:8-10 single waffles  (recipe doubles easily)

ingred 
    1/3c walnuts, toasted & coarsely chopped (opt)
   
    110gm/3.8oz plain white spelt or common wheat flour
     40gm/1.4oz polenta/cornmeal (OR wholemeal flour)
        2 tsp baking powder
        pinch salt
      1/2 tsp cinnamon
      min 2-max 4 tbsp sugar

     1 lge egg, separated
     300ml milk
     2 tbsp melted butter or light veg oil

     1/2 tsp vanilla extract

     1 med banana, quartered vertically, in 1/4in/1/2cm pieces 

Optional: add a handful of chocolate chips to the batter OR drizzle cooked waffles with melted chocolate 

Method:

1. Toast walnuts in 180c/350f oven or air-fryer 5 mins; cool; coarsely chop
2. Preheat waffle iron
3. Whisk flour, cornmeal/wholelmeal flour, baking powder & salt
4. Combine milk, fat, vanilla & egg yolk; stir well - don't beat -  into dry ingred until just moistened; lumps are okay
5. Add bananas to batter
6. Whisk egg whites on low till frothy; then on high until firm peaks form, adding sugar gradually; fold into batter until no streaks remain
7. Rest batter at least 20 mins till thick
8. Bake in waffle iron 6-8 mins or golden 
9. Scatter over walnuts & pour on maple syrup (or honey, golden syrup or jam)

Comments:

'I liked these - especially the chunks of banana - and the nuts and syrup were lovely.  A few berries help, too.' Retired writer  

*adapted from food & wine

Tips:

• The Blogger liked the gentle graininess of the cornmeal but some might want to replace it with ordinary flour.  Those who haven't yet reduced sugar intake will probably want to add the maximum amount of sugar 
• if this is your first time making waffles, see How to...Waffles: Everything you Wanted to Know, incl. tips on freezing & reheating waffles plus cleaning the darned machine!
• If you don't have a waffle iron, do a Jaimie Oliver - cook then in a well-greased grill pan over med-high heat.  Release with tongs or a blunt knife slipped under a corner; flip sides 
• if you can't be bothered separating the egg, mix it whole into the milk; you'll still get an okay waffle

More waffles/pancakes on NavBar/Recipes I & 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.

THE ART OF FREEZING BERRIES

 Stock up on berries now for a taste of summer in winter...

updated 7/23; first posted 2015

Strawberries Prepped for freezing using pizza tray ridges to keep separate 

There's a glut of wonderful soft fruit in the shops, a riot of strawberries, raspberries, blueberries, blackberries, cherries and plums -- all marvellously perfumed and vividly coloured.  Fresh and by the handful, baked or poached, buried in puddings, turned into instant jam/fruit compote -- there are as many ways of eating them as there are ways of combining them. 

(See:  Skinny Cherry Pie, Orange & Berry Plate,  Raspberry Streusel Coffee Cake, Reducing Food Bills: Fruit, )

When prices drop in times of glut, it will  be time to stock up, freeze and store berries.  When  fresh fruit and the wonderful weather are just a memory - a few short months -  you'll have the means to add a jewelled sparkle to autumn fruit crumbles and stewed fruits.  

Freezing berries is the easiest thing in the world.  Place them on a flat surface, with a bit of distance between them so they don't freeze in clumps.  A ridged pizza pan keeps the berries separated in rows; a griddle pan or a plastic microwave bacon tray will do a similar job. Otherwise, a baking tray lined with greaseproof paper is fine, so long as the berries aren't squashed together.   

Blueberries on a cheap 'n cheerful microwave bacon tray 

Most of the fruit can be frozen whole but strawberries planned for smoothies are better frozen halved or quartered.  The fruit will take a couple of hours to freeze solid.  Then bag them up and label the berries but don't fasten the bags tightly. That way, you can reach in at any time and grab a handful for smoothies or to sprinkle over muffins or hot porridge.  They'll keep up to six months.

It's best to freeze unblemished fruit.  If the fruit is soft or going bad in places, cut them out and use them for instant low-no sugar compote/jam.  The resulting compotes/jam can be frozen in individual jars or air tight freezer bags. 

Some other ideas for frozen berries.  

• Sugar-free Apple and Blackberry pie 
• Pear and Blueberry Crumble
• Strawberry Crumble
• Fruit Compote and Pancakes 

Please leave a comment in the box below

DISCLAIMER: The author accepts no liability for the consequences of any actions taken on the basis of the information provided.  Any information not sourced to a second party is the copyright of the blogger.

ALMOST INSTANT PLUM & GINGER JAM, low-sugar, quick & easy, wallet friendly

Makes the most of well-priced plums but any fresh fruit & spice will do...

Low-sugar Plum & Ginger Jam on pancakes, made in minutes
'Incredible!! Loved the chunks of plum & the warmth of ginger.' .'

updated 9/25; first posted 2017

Plenty of punnets of reasonably priced purple plums and nectarines around at the moment.

Either will make gorgeous Almost Instant Jam/compotes and will be a welcome addition to any household.

Preservative-free and very low in sugar, the Jam is much healthier than opening a jar of mass-produced -- and takes almost as little time.

First named 'weekend jam' because it can be easily cobbled together on a dozy weekend morning, it's likely to be consumed at a single sitting -- it uses only four plums.   

As much a compote as jam, chunky with juicy fruit, rich with spice, it has only enough sugar to enhance the flavour without overwhelming it.  

The recipe can be doubled.  Though it's at its best shortly after it is made, the jam will keep in the fridge for a couple of days.

Cost: £2.25'ish (9/25)
Serves: 4

Ingred:
    4 plums, stone removed
    1 tbsp butter
    min 1, max 2 tbsp brown sugar

    1 generous tsp fresh grated ginger, skin removed
    1-2 pinches dried ginger (to taste)

    1/2 tsp good vanilla
    2-4 tbsp water

    1-2 tbsp fresh orange juice

Method:

1. Soak plums in water for 10 mins
2. Heat a heavy bottom med frying pan over med heat
3. Use a spoon to emove stone from each plum, then cut into 8 slices halve them 
4. When pan is ready, melt butter
5. Add plums & sugar, stirring to coat on all sides 1-2 mins
6. Stir in gingers; toss

   

   Plum & Ginger jam 

7. Add vanilla, a couple of tablespoons of water; simmer 3-4 mins or until fruit is beginning to collapse and a jammy sauce is formed
8. Taste; add more sugar if needed
9. Add orange juice
10. Take off the heat
11. Remove a quarter of the  mix; mash or roughly process; stir into the rest of the jam
12. To thicken further, put back on hob until desired thickness is reached
13. Serve on pancakes, toast, yoghurt or ice cream

Comments:
'Great jam!' Political Agent

'The plum and ginger Jam was incredible!! Loved the chunks of fresh plum and the warmth of the ginger at the back of your throat.'  Office Administrator 



Tips:

• kids may not like the ginger in this 
• add a shot of brandy for another layer of flavour
• if using nectarines, replace ginger with dried cinnamon and a pinch of allspice
• if you liked this, you will probably also like frugal Instant Fruit Compote
• the compote/jam can be frozen once cooled but after defrosting must be reheated; taste; it will likely need a little more sugar and/or spice 

Please leave a Comment in the box below

Copyright: This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.

HEALTHIER SMOOTHIE: GRAPE, SPINACH & BLUEBERRY

Spinach is one of the world's healthiest foods and, though unusual in smoothies, adds plenty of folates to pump up heart health and antioxidants to keep the brain sharp.

Spinach, grape & blueberry smoothie

This healthier smoothie combines spinach with grapes and frozen blueberries to make a light, deeply refreshing, satisfying drink.  The colour of the spinach dominates but the spinach itself barely penetrates the sweetness of the fruit.

The smoothie may not give you Popeye's muscles but it will please.

Cost: £1
Serves: 1

Ingred:
   1 generous large handful spinach, washed and with grotty leaves removed 
   a medium bunch of unseeded grapes, branches removed
   generous handful frozen blueberries
   1 generous tbsp dry ultra granola or plain oatmeal or seeds and/or nuts
   1 tbsp 0-fat unsweetened plain yoghurt (opt)
   1/2 cup water containing juice of half an orange
   
   extra granola for garnish

Method:

1. Whizz in smoothie maker or processor until fully blended
2. Garnish with granola if using
3. Consume immediately

Tips:

• Buy fresh berries when prices are good, freeze flat then decant into a zippered freezer bag.  Reach in for handful when needed.
• If you have no frozen fruit, replace water with ice cubes

                                       More drinks at Recipes/Drinks on NavBar ...

Do you have questions on recipes, cooking techniques or life in general? Pls  email b67goingon50@yahoo.co.uk & say if they can be included in the blog                                         

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.    

'LET'S-CELEBRATE-SPRING, SMOOTHIE, Healthy, Vegetarian

A refreshing smoothie which ticks all the boxes - it's got fruit, vegetables and protein. There's no added sugar.  And it is ever-so appealing and tasty - especially when the sun is shining. 

A tasty, filling smoothie that's good for you.

The smoothie is not sweet in the normal way but it has lovely layers of flavour and a healthy balance of fruit, green veg, fibre and protein.  It is very satisfying. Blood sugar should remain stable.   

It's as easy to make as all smoothies - fling everything into a smoothie maker and blitz.  

Cost: £1'ish
Served: 1 adult or 2 children but multiplies easily

Ingred:
   1 small nectarine
   a  generous handful frozen strawberries
   3 inch piece of cucumber, peeled & deseeded
   1 generous tbsp dry ultra granola or oatmeal or seeds and/or nuts
   1 tbsp 0-fat unsweetened plain yoghurt (opt)
   1/2 cup water containing juice of half an orange
    a few mint leaves (opt)

Method:

1. Whizz in smoothie maker or processor until fully blended
2. Consume immediately
3. Water down kids' servings

Tips:

• This smoothie would also work well with blueberries
• Buy fresh berries when prices are good, freeze flat then decant into a zippered freezer bag.  Reach in for handful when needed.
• If you have no frozen fruit, replace water with ice

                                       More drinks at Recipes/Drinks on NavBar ...

Do you have questions on recipes, cooking techniques or life in general? Pls  email b67goingon50@yahoo.co.uk & say if they can be included in the blog                                         

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.    

HOW TO...MAKE HEALTHY SMOOTHIES

Part of this material appeared in How to...stay healthy while dieting Jan 2017

HEALTHY SMOOTHIES

No-sugar Blueberry Yoghurt Breakfast Smoothie 

Adding some veg or ginger makes this perfect

Replacing meals with a smoothie can lead to good weight loss without damaging the body but there is an art to healthy smoothies.  Too much fruit just adds sugar to the body which has the opposite effect to the one intended.

Fitness Magazine has published some recipes for vegetable & fruit smoothies and 67 was taken by some of the combinations. 

Beetroot & ginger, spinach avocado & mint, spinach cucumber & apple in particular sounded lovely.   

But many contain exotic (i.e. not cheap) ingredients like coconut milk, kale, protein powders or the latest 'it' foods: chia seeds and matcha.  

67 is currently adapting the recipes and will either leaves out the exotic ingredients, find a cheaper substitute or go 'off-piste'.  It may end up with smoothie very unlike the original.

The blends are being tested now and will be posted in due course.

Do have a gander at Fitness Magazine now if you fancy. The recipes are worth a try but remember:

• for added texture, add a couple of tablespoons of Ultra Granola or oatmeal and nuts 
• coconut is high in saturated fat; replace with 0-fat yoghurt  
• plain silken tofu adds bulk

The ideal healthy smoothie has these elements:

• liquid: water, milk, veggie milks, fruit juice, coconut milk (but not for the cholesterol challenged)
• fruit: berries, apples & pears, bananas, grapes, melons
• vegetables: spinach, carrot, beetroot, tomatoes, avocados, 
• protein: yoghurt, nut butters, tofu

Optional but tasty ingredients include:

• texture: nuts, oatmeal, granola 
• flavour: cocoa, cinnamon, nutmeg, vanilla 

      For more smoothie recipes go to Recipes: Drinks (Nav Bar) 

Like this? Hate it? Comments or questions, pls email b67goingon50@yahoo.co.uk and say if they can be included in the blog

DISCLAIMER: The author accepts no liability for the consequences of any actions taken on the basis of the information provided.  Any information not sourced to a second party is the copyright of the blogger.

WHEAT & YEAST FREE OATMEAL MOLASSES BREAD, easy peasy, double duty

You won't taste the oatmeal or molasses in this fabulous easy more-ish bread 

updated Dec 19

Slightly wonky shaped Oatmeal Molasses Bread/Rolls 
'Lovely and moist; once you start you want to eat it all.' 'I really like it; I never eat bread as a snack but I did with this.' Tasters

Here's a heart-friendly bread with a wonderful taste and texture that's full of fibre and vital nutrients. The bread is typical of Irish soda breads and tastes unusually good.  The molasses and oatmeal are barely noticeable but adds a layer of sweet smoky flavour.     

Oatmeal is considered a whole grain powerhouse and helps reduce bad cholesterol.  Doctors recommend eating it daily so if porridge or granola is no longer rocking your boat, Oatmeal Molasses Bread is a wonderful substitute.

Nutrient-rich molasses is high in iron, calcium and potassium. Though it is a sugar, it's low on the glycemic index, causes fewer spikes in blood sugar and can be a healthier option for diabetics. 

The recipe calls for spelt flour but common wheat can also be used. Replacing 1/3 of the flour with wholemeal adds more health-giving fibre.

Cost:  £3-ish (2019)
Makes: one good sized loaf plus 5-6 rolls but recipe halves nicely

Ingred:
    14oz/390 gm plain spelt flour OR 9.5oz/275 gm white + and 4oz/115gm wholemeal 
    3oz/90g oatmeal, blitzed in a blender till fine if poss
    1 tsp baking soda
    1 tsp salt

     4oz/113gm cold dairy or plant butter, in small cubes

    400ml buttermilk* LESS 1/4 cup/60ml
    1/4 cup/60ml molasses
    1 extra large egg, beaten

    Optional extras: zest of an orange
                            generous couple of handfuls sunflower seeds

    Garnish: oatmeal

Method:

1. Preheat oven to 375f/190c/170fan/gas5; lay a strip of greaseproof paper along the bottom of the bread tin, overlapping the sides; if the tin is metal, grease the sides 
2. Mix dry ingred in a large bowl; add butter and rub together (or process) until butter resembles peas
3. If using orange zest/sunflower seeds, add here; mix
4. Whisk buttermilk, molasses & egg; beware molasses sitting on the bottom
5. Make a well in the dry ingred; add liquid, stir well until it is absorbed (this may take a few mins); the mix will be thick and unwieldy
6. If making a medium loaf & several rolls divide dough in 2
7. If making a good-sized loaf and a few rolls, divide dough accordingly
8. Scrape mix into bread tin; sprinkle with oatmeal
9. Roll the rest of the dough onto a heavily floured board; scrape together, blending in extra flour; cut into fingers
10. Bake bread for 45 mins, turning the tray once; release bread to check underside; if it does not sound hollow when tapped, cook a further 10 mins bottom side up
11. Bake rolls 30-40 mins

Comments:
'The bread is lovely and moist. Its only drawback is it's a bit crumbly but ...once you start you want to eat it all.'  Middle aged political agent
''The roll is sweet; I really like it. It feels weighty but doesn't eat heavily.  I never normally eat bread like a snack but this I was happy to.' 20-something fund raiser

Tips:

• *replace buttermilk with 3/4 0-fat yoghurt plus 1/4 water Or, in a pinch,   milk plus 2 tablespoons lemon juice or vinegar, left 15 mins (fortified plant milks also work well here)
• the bread is excellent thickly sliced, in a toaster, OR under the grill
• it perfectly complements strong cheeses - double Gloucester with chives and onion OR Gorgonzola OR Cambozola  

More free-of-common wheat on Nav Bar: Recipes II  (bottom page)

                        

Please leave a Comments 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. 

FAT & SUGAR FREE CLASSIC PANCAKES

CLASSIC SCOTCH PANCAKES: WONDERFULLY FLUFFY, STURDY & VERSATILE

Scotch Pancakes
Plain or with fruit for breakfast, savoury for transporting and sweet for tea

17/8/15

Classic Scotch Pancakes are a boon in busy households; the batter can be made the night before.  They are the most wonderful of pancakes, due one suspects, to Cream of Tartar which replaces baking powder.  It gives a unique texture and taste which will help children at breakfast settle down happily.   

Fresh fruit can be stirred into the batter just before cooking (Blueberry Pancakes), or the pancakes can be topped with a low-sugar nearly-instant fruit compote.  Cupboard staples Maple syrup, jam or honey can also accompany the pancakes.  

The recipe is versatile; it makes plain, sweet or savoury pancakes which can be eaten hot or cold.   

They are also still as frugal as they were when first posted in 2017

Leftovers will keep 2 days in the fridge.  Otherwise freeze flat, bag up and defrost when needed.  

Cost: £1.70'ish (7/23) plus cost of sweeteners

Makes: 16-18 

Ingred:

  
   8 oz/226 gm self-raising flour (plain flour: add 1 1/2 tsp baking powder)
  1-2 tsp sugar (opt)
  275 ml/1 1/4 cup less 2 tbsp whole milk

   2 eggs

   1 tsp cream of tartar

Method:

1. Sift flour, and baking powder if using, into a bowl.  Add sugar, if using; blend
2. In a jug, whisk milk and eggs.
3. Add liquid ingredients to dry; blend
4. Sprinkle over cream of tartar; blend.  Rest batter at least 20 mins.  If resting batter overnight, do not add cream of tartar until batter is at room temperature   
5. Heat dry griddle or pan to medium high; if you like, lightly brush pan with butter.
6. Dollop batter in heaping tablespoons; the first side will take about 3 mins.  Check it is golden brown by lifting up one side of the pancake with a spatula/fish slice.  
7. Flip when ready, squashing the pancake slightly.  The second side will take 2-3 minutes; ensure pancake is not gooey in the centre before serving.  

Tips: 

• the recipe makes great portable pancakes to take to work or on picnics.  Try Savoury Bacon & Corn Pancakes 
• for afternoon tea , add 4 oz/115 gms raisons or currants  soaked overnight in orange juice or tea and drained.  Add 2-4 tbsp sugar to the batter (opt)
• Cold plain pancakes are delicious buttered and slathered with fruit compote
• Cream of Tartar is in the baking powder/soda section (it's also used in making meringues)
• 67 finds wheat best for this recipe 
• the recipe halves nicely OR one recipe can do double-duty making both savoury and sweet pancakes                              

                        More hot breads on Nav Bar: Recipes I 

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. 

CUCUMBER, CHINESE CABBAGE & CASHEWS, Healthy, Vegetarian, Prepare Ahead

The body's demands for clean, light salads after Christmas will be happily satisfied with this wallet-friendly bowl.   

A cleansing, refreshing salad: Cucumber, Chinese Cabbage & Cashews

Today's recipe is based on Chinese Cabbage (also known as Chinese Leaves) often used in Asian cuisine but popular in California.  

A head of Chinese Cabbage

The vegetable consists of delicately sweet crisp white stalks topped with crinkly leaves.  They grow wrapped tight as a drum.

Dense textured

First cultivated 5 centuries ago in China, Chinese Cabbage is rich in Vitamin C and other minerals. It's mild flavour and double texture was so adored by modern Californians, they produced their own version, Napa cabbage. 






UK grown Chinese Cabbage is available in most large supermarkets but the best are found in Chinatowns (though some is imported from Europe). It costs about £2 a head but there's plenty of it, certainly enough for several meals.  It keeps well in cool temperatures.  

Chinese Cabbage is underused in the UK, mainly because many people aren't sure what to do with it.  

Salads are the obvious choice; today's Cucumber, Chinese Leaves & Cashews is simple but tasty.  However Chinese cabbage is also gorgeous stir-friend with ginger, garlic and a bit of honey, or added to stir fries or soups in the last stages of cooking.

Cost: £1
Feeds: 4-6 

Ingred:
   6 oz/ 170 gm Chinese cabbage
   6 oz/ 170 gm cucumber 

   2 handsful lightly salted, roasted cashews, coarsely chopped (see recipe for roasting raw cashews in Tips, below)

   Chinese dressing (see below)
     
Method:

1. Slice leafy bits of the cabbage in 1/2 in/1cm pieces and the white stalk in 1/4 in/1/2 cm slices; soak in cold lightly salted water 20 mins; drain and rinse
2. Cut cucumber in half vertically; remove seeds with a teaspoon; slice in moon shapes 1/4 in/1/2 cm slices
3. Mix thoroughly in a large bowl
4. Add dressing
5. Refrigerate up to a few hours
6. Mix in cashews, saving some for garnish

Oriental Dressing: 

     2 1/2 tbsp olive oil
    1 1/2 tbsp rice vinegar/dry sherry/white wine/grape juice
    1 tsp reduced salt soy sauce (Amoy or Pearl River Bridge)
    1/3 tsp toasted sesame oil 
    1/2 tsp lemon or lime juice (opt)
    1 tbsp maple syrup or honey
    1/2 tsp 5 spice powder (or cinnamon) (opt)
    1 small clove garlic, grated or minced
    1 tsp grated fresh ginger or 1/4 tsp dried 
    1 small chilli, de-seeded & membranes removed, in fine dice OR 1/4 tsp chilli flakes
     pepper & salt

Pour all ingred into a jar with a tight fitting lid; shake until thick and emulsified, i.e. no separate ingred is visible.  Check seasoning.


Tips:

• the salad was still excellent after a night in the fridge
• for a creamy version of the dressing, add 3 tbsp yoghurt & 1 tbsp mayonnaise
• to roast raw cashews, spread on a tray and bake at 350f/180c/170fan no more than 7 mins; turn nuts half way through; sprinkle lightly with salt.  Chop after nuts are cool.  
• if using packaged nuts, rub them with a paper serviette to reduce salt and fat

(Questions & comments, pls email  b67goingon50@yahoo.co.uk 

and say if they can be included in the blog)

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