UPDATED CREAMY TUNA CASSEROLE WITH CRUNCHY TOPPING: frugal, easy, dairy free opt, High fibre

SCRUMPTIOUS KIDULT' FOOD, Easy-peasy, wallet-friendly

updated sept 25; first posted 2015

Dairy-free Creamy Tuna Casserole

This is - basically - kids' food but is great for a singleton or an exhausted parent who needs something comforting, quick but not horribly unhealthy.  Very easy to put together, very tasty, iand still relatively wallet-friendly, it is a favourite of many families.

Tinned tuna is one of the tastiest and most popular budget proteins.  Used wisely, a tin of tuna at 80p a pop makes pleasing dishes that will feed 4, though an extra tin will give the casserole a punch.  

Kids love the taste and texture but try not to make a habit of it -- over-fishing is a problem and too much tinned food is not good for the health.  

This recipe uses nutty wholemeal pasta; which is absorbed into the bloodstream more slowly than white, preventing 'carb-doze'.  It also gets the digestive system moving, keeping the bowels regular and preventing the build-up of toxins that cause bad skin and lack of energy.  Luckily. when cooked, the texture of wholemeal pasta is similar to white and the kids won't notice. 

The dairy-free version pictured is below.  Be warned, the dairy-free option is not as flavourful as the conventional recipe but with additions of mustard and chilli flakes holds its own.

The pasta can be made in advance but should not be kept in the fridge more than 3 days, including the day the casserole was cooked. 

The finished dish freezes well.  Reheat gently (steamed or boiled in a bag) with a bit of milk, extra seasoning and a few more crisps.

A word on some of the ingredients:   
Condensed mushroom soup was originally used in this recipe because honestly, there was nothing else like it. But condensed soups are more expensive than garden variety tinned mushroom soups from say M&S or Waitrose which are quite decent in flavour and saves pennies. 

As for the crisp topping - if crisps offend you, use breadcrumbs or don't bother with a topping at all.

Cost: min £4.00'ish (9/25), more for dairy-free
Feeds: 4-6 with sides 

Ingred: (Dairy-free recipe below)

200-250 gm/7-8 oz dried wholemeal pasta
1-2 x 160g/5.6oz tin(s) tuna, mostly drained (1 tin will do but a second tin makes the dish go further)

generous mug of frozen peas

generous handful tinned or frozen corn (opt)
5-6 lightly fried mushrooms, chopped coarsely (opt but lifts flavour)
1 tin condensed mushroom soup (low-salt if possible) or 1.5 tins standard mushroom soup OR 400g/14.1oz light white sauce  

pepper & a little salt (kosher salt needs twice the amount of regular salt)
couple of pinches of dried thyme (opt)
40 gm bag of lightly salted and/or fat-reduced crisps (opt)

Method:

JANUARY'S TERRIFICALLY TASTY NO-SUGAR GRANOLA: easy, budget-friendly, vegan, high-protein & fibre,

Especially wonderful in cold, frugal January but terrific year round...

                        Nut & Seed Ultra Granola: No-added-sugar, High-Protein 

photo 15/6/16

(Updated 1/24)

This breakfast cereal is an exceptionally tasty, gently sweetened, lightly crunchy granola that is very healthy.  The mix of sunflower, sesame and pumpkin seeds is said to have the same protein value of steak.  And, plant lovers, it's Vegan.

The recipe was inspired by a 20-year-old No-Sugar cookbook which the Blogger no longer has.  Changes were made for maximum taste, texture and goodness. 

It's an easy-peasy recipe -- mix, slide into the oven and the aroma of toasting grains and nuts wafts tantalisingly through your home.   

Organic Irish oatmeal* is the Blgger's first choice but standard oats work equally well.  Either way, with the money saved compared to packged granola, berries to scatter on top become more affordable. 

The ultra-frugal can halve the amount of seeds and nuts and store the remainder in an air-tight container for next time.                                   

Cost: min £3.50'ish depending on oatmeal (8/25 )

Serves: many; recipe halves or doubles nicely

Ingred:

450gm/16oz oatmeal (not jumbo oats)

2 oz/57 gm dried, unsweetened coconut

2 oz/57 gm sunflower seeds

2 oz/57 gms sesame seeds (opt - sesame can cause an allergic reaction)

2 oz/56 gms pumpkin seeds

2-4 oz/ 57-112 oz nuts of your choice.

2 tablespoons sunflower or other veg oil (not olive)

few drops of vanilla

Method:

MAIN COURSE SALADS FOR SPRING: budget conscious, leftovers, easy, dieters' dellights

Main-course salads are a godsend at times like these: they can be tailored to the budget, easily put together and put leftovers to delicious use.  

Here are some of 67goingon50's favourites:

This one is for kid-ults who'll delight in the unexpected addition of frankfurters (carnivore or vegetarian) to potatoes & egg 

with plenty of healthy colorful veg.  Want a frugal easier version?  Replace green beans with peas and cubed leftover cold veg. 

Frankfurter Potato Salad 

This one is a welcome to warmer temperatures while not forgetting the English weather.  Double-duty, it can be served to carnivors or vegetarian.  It's also lower carb with wheat-free & vegetarian options

Ham & Peach Vegetable Pasta Salad

This one takes one of the cheapest, tastiest (though occasionally looked down upon) proteins and turns it into a restaurant-worthy sensation.  A delicious imaginative, low-cal surprise!

 Sensational Sardine Salad 

This one is for lovers of protein & fruit combos in a quick & easy Rice salad that revitalises leftovers.  And it's so pretty to look at.

Avocado Nectarine & Chicken Brown Rice Salad

This one is a wallet-friendly version of gorgeous but expensive Italian Seafood Salad...garlicky, lemony, wine-scented, with a flash of heat.  Glorious! 

Wallet-friendly Italian Seafood Salad, deli-style

Please leave a Comment in the box below

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

PENSIONERS'/FAMIILIES' DELIGHT: EASY BURGERS IN DARK MUSHROOM GRAVY: part-make ahead;

For frazzled school-fixated cooks as well as pensioners: simple, much-loved North American classic...

1st published 2017 

Gorgeous, tasty, easy to eat & digest - and it only takes half a hour!
'Simply delicious!! My absolute favourite.' 'A great hearty meal.' 'Excellent! 'Tasters

This simple full-bodied dish* is ideal for pensioners - classic flavours and textures, easily prepared and easy to digest.

It is also a treat for busy mums preparing for the school run.

Popularised by a North America physician in late 19th century, it takes less than half an hour of cooking and can be prepared in stages or the night before. 

Kids will love that it can be cut with a fork; adults will savour the thick dark gravy.

The burgers/patties are usually served with mash and peas.  A healthier option is sweet potato mash or wedges and steamed fresh vegetables.  

20% fat beef mince is fine for this recipe, so long as excess fat is drained off.    Or try a 50-50 mix with turkey mince. 

Cost: £3.00'ish (Sept 2022; 2026 now much more mince prices are higher)
Feeds: makes 4-5 patties 

Ingred:

Meat Patties   
   med onion, finely diced or coarsely processed 
   1/2 tbsp olive oil
   
   500gm/1lb low-fat beef mince or 50-50 beef & turkey mince
   1/3 cup breadcrumbs, wholemeal for preference 
   1 egg 
   1/2 tsp Worcestershire sauce
   2 tbsp low-sugar ketchup
   3 tbsp Dijon mustard
   2-3 tbsp water 

Gravy
    3 tbsp sunflower oil
    1/2 med onion grated or coarsely processed 
    5oz/150gm sliced mushrooms
    juice of half a lemon

    3 tbs flour  
    2 cups/400ml chicken stock (granules are fine)
   1/4 tsp rosemary
   1/4 tsp thyme
   1-2 tbsp reduced-(not low)-salt soy** (depending on blood pressure and taste) 
   1/4 tsp pepper 

   1 tbsp Worcestershire sauce 

   shot of brandy/white wine/purple grape juice (opt)

Also: mashed white or sweet potatoes (see tips below)

        peas or mixed veg

        one or all of lettuce leave, cucumber or tomatoes (opt)
   
Method:

EXOTIC CHERRY SALSA: for bread/toast or carb free rolls, lower carb, budget-friendly, good fibre, vegetarian or animal protein; vegan option

Turn glorious cherries into a sensationally tasty salsa for a vegetarian toast topper or carb-free duck/chicken rolls... 

Ready for a close-up: Cherry Salsa with an Asian Twist 
'Sounds improbable but the cherry & onion blend so well; it's good with meat'

Apparently, it's going to get more difficult to find ready-made sandwiches in the shops due to rising prices for ingredients as well as difficulties in finding staff.  

But sandwiches are so easy to make yourself.

A well-made sandwich with a generous and/or snazzy selection of ingredients becomes much more than a snack, if not quite a meal.  And as the cost of living crisis bites, you can't do much better than that.

This recipe is presented in two-ways:

 Toast Topper & Carb-free Duck Rolls:
Both should probably be eaten with a knife and fork!

(1) an open-faced toast topper, 1 not 2 slices bread.  (But traditional 2-slice sandwiches will be fine.)  Just buy the best bread/rolls you can to show off this colourful tasty topping at its best.  Supermarket sourdough, the budget verion of proper artisan loaves, works well.  

(2) a bread-free Duck/Chicken Salsa Roll.  Carnivore tasters loved the vegetarian topper combined with leftover poultry; the two together amped up flavours.

Like all salsas, Exotic Cherry Salsa is easily thrown together.  

It will keep well in the fridge 4 days; if transporting to a picnic or barbecue, pop it in a large cooled jar with a tight fitting lid lined with a couple of layers of cling film.    

Cost:  £3.50'ish, depending on bread/lettuce choices  (7/2025)
Makes: 1.5 cups, multiplies easily

Ingred:

Salsa: 
   1/2 cup cherries, halved, stones removed (if large, quarter cherries)  
   1/2 cup cherry toms, halved
   1/2 cup cucumber, de-seeded & chopped in the same size as cherries
   2 tbsp finely chopped red onion, or white of spring onion, pickled 10 mins in 1 tbsp vinegar, large pinch of salt & large pinch sugar 
   1 med red chilli, seeds & membrane removed, finely chopped (you really do need a good amount of chilli)  OR 1/4 tsp or more chilli flakes to taste
   zest & juice of half a lime
   1 tbsp finely sliced green of spring onion

Asian additions: (optional but recommended, esp for carnivores)

   1 tsp reduced-salt soy sauce
   1 tsp dry sherry
   1 generous tsp finely grated peeled fresh ginger
   1/4 tsp 5-spice powder (opt)

For duck rolls: leaves of firm lettuce like Gems, washed and dried thoroughly (photo shows soft lettuce but something crisper holds the shape better; try also romaine or iceberg)

Vegetarian open faced sandwich:   

   1-2 tablespoons light veg oil (olive or groundnut) 
   100gm/3.5oz plain cream cheese  (dairy or vegan) OR for the frugal, cottage cheese pureed until smooth & seasoned
   good seeded wholemeal bread, toasted, OR flatbread, bought or home-made (15-minute flatbread)

Method:

PENSIONERS' DELIGHT: CARNIVAL PRAWN & POTATO SALAD, healthy, low-fat, sugar free

As sweltering temperatures continue, kitchens have slipped into emergency mode... 

Colourful, delicious summer salad of prawns, potatoes & vegetables
 

As high temperatures continue, the many without a handy barbecue can't bear cooking.  Thankfully, supermarkets and independent butchers continue to offer plenty of cold cuts, cooked chicken and smoked fish.  

The wise will already have stored  tuna, olives and pickles, and maybe even a tinned chopped ham, in the cupboards.  

This week, however, 67goingon50 concentrates on leftovers, in this case half a 140g packet of cold water prawns.

Thrown together with bits and pieces from the fridge adding rich veins of texture and flavour, the salad is bathed in a creamy dressing.  It looks pretty and tastes marvellous. especially if eaten straight from the fridge.   

67 teamed the prawns with sliced new potatoes, cooked in about 7 minutes early in the morning. 

But if you didn't want to cook at all, and budget allows, supermarket cooked potatoes or even deli potato salad could replace your own potatoes.  Packets of ready cooked rice might also do.

If prawns aren't within your budget, other cooked fish or cooked chicken would be suitable substitutes.  

Apart from corn and the potatoes, the recipe is  forgiving; don't hesitate to add or subtract or replace any vegetables or fruit.

Cost: under £5

Feeds: 2-3

Ingreds:

Salad

70-100g/2.5-3.5oz fresh water prawns (the small curly ones)

250gm/8.8oz new (or other firm) potatoes in 1/2in/2cm slices, cooked 

corn niblets from one large ear of corn, cooked and removed from the cob  OR  195gm tin of corn niblets

generous 1/3 mug defrosted frozen peas

5-6 baby tomatoes (or equiv) quartered, lightly salted & sprayed with olive oil

Optional:

     small chunks of avocado

     handful cooked asparagus, chopped

     handful cooked green beans chopped

     handful cooked tenderstem broccoli

Lemon Yoghurt-Mayonnaise

1/3 cup thick 0-fat yoghurt

generous 1/4 cup mayonnaise

finely grated zest of half a lemon

salt & pepper

1/4 tsp cayenne or chilli flakes (optional)

Method:

PENSIONERS' DELIGHT: BEAUTIFUL BASIC BURGERS FOR A FIVER: small household

 Nothing pleases like homemade burgers for taste and succulence....

Juicy Basic Burgers beckon 
Courtesy of Dreamtime  and licensed for reuse under this Creative Commons Licence

 ...and with this basic recipe from 67gongon50, you know exactly what's in them!

The recipe makes four 125g/4.4oz burgers, 2 for now and 2 for freezing for another occasion.  

500g/17oz mince is often on special again at M&S for about £2.75.  .  Add wedges or chips or mac'n cheese plus a frozen dessert and this burger meal for 2 will come in well under a fiver.

The burger recipe is adapted from a now-defunct Foreign Correspondents Club at a London hotel.

Cost: M&S 500g/17oz

Standard mince: 20% fat £2.75

Prime Mince: 12% fat, £3.50

Premium: 5% fat, £5.25

Ingreds:

Meat Patties   
   med onion, finely diced or coarsely processed 
   1.5 tsp olive or light veg oil
   
  500gm/1lb beef mince (Or 50-50 beef & turkey mince if diet is paramount and budget allows)
   1/3 cup breadcrumbs (homemade are cheaper; whizz stale bread in blenderf until finely processed) OR oatmeal
   1 egg 
   1/2 tsp Worcestershire sauce
   2 tbsp ketchup, low-sugar if you can get it
   3 tbsp Dijon mustard
   2-3 tbsp water

2 burger buns

washed and well dried lettuce

thin slices cucumber

thick slices of tomato

burger relish of choice (optional)

sliced dill pickle (optional)

sliced avocado (optional)

cheese - cheddar or blue (optional)

Method:

1. In a large frying pan over med high heat, sauté onions in olive oil until translucent
2. Cool slightly; add to meat in a large bowl.
3. Add breadcrumbs/oatmeal, egg, Worcestershire sauce, ketchup, mustard, a couple of tablespoons of warm water and 1/2-1 tsp salt and 1/2-1 tsp pepper
4. Stir with a couple of forks, distributing everything evenly but keeping it light; you want lovely tender patties , not hockey pucks
5. Divide mixture in 4 equal pieces; form into patties one inch/2cm deep.  If you have a 3in/7.5cm scone cutter, it will help shape the patties. Try hot to press the meat too much; you want light, succulent burgers.  
6. Place a piece of greaseproof paper between two of the patties; slide into a freezer bag and freeze. (When ready to use defrost in the bottom of the fridge overnight)
7. Either grill, BBQ, air-fry or shallow fry the remaining burgers on med heat on both sides until crusty and, inside, cooked to your taste.  (Usually a few minutes.) To check, poke a sharp knife into the centre to view the insides. 
8. Split 2 burger buns (freeze the rest); toast the inside
9. Spread a bit of mayo on the bottom bun; cover with lettuce then cucumber
10. Add burger then tomato and if using, avocado, dill pickle, cheese
11. Cover with top bun, spear with cocktail stick to hold together

Tips :

Burgers can also be baked in an oven.  Place on a rack in a baking tray; bake at 190c/375F.  OR, if you're living dangerously, deep fry.

Please leave a Comment in the box below

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

PENSIONERS' DELIGHT: CHICKEN TRAYBAKE WITH ORANGE, HOISIN & VEG

Don't forget to have a look at Welcome to the Blog

for the latest grocery/food news

and tips on turning economy food into tasty satisfying dishes

Terrifically tasty easy one-tray supper: under a fiver for 2 meals ...

first published 2019

Mix, cover, pop in the oven, bake & serve: Simples! Plenty of leftovers

This recipe was originally planned as a treat for parents on a frugal date night, at home, when the kids have gone to bed and they can relax with a bit of booze.  

But it also works well as a Pensioner's Delight.  Not only is it wallet-friendly, it's also quick & easy to prepare and can be made in advance.  It's low in fat, high in fibre & protein and makes enough for two meals for 2.

Chunks of healthy veg complement the meaty chicken pieces, bathed but not buried in enticing lower-fat sauce.  

Thighs would be best but you could also use legs or, for an even more frugal meal,  drumsticks*.  

The alcohol is optional; if you prefer, replace it with grape juice or even water or stock.

 

The all-in-one dish, alongside a pretty plate of simple salad ingredients like cheap but sensational Mediterranean Tomatoes and/or a Single Vegetable Salads like Radish or Cucumber. i

Cost: £4.00'ish (6/22)

Serves: 4  

Ingreds:

   4 good-sized chicken thighs, skin removed (freeze uncooked thighs for another time)

   500gm/17oz cleaned unpeeled potatoes in med chunks OR small/new potatoes 

   a scant cup medium sized cauliflower florets

   3-4 med carrots, peeled, in generous 1/2 inch/3.8cm slices on the slant

   2-3 med purple (or yellow) onions, quartered
  

   4-6 spring onions, finely chopped

   

Braising sauce   

    3 tbsp hoisin sauce**

    1.5 tbsp maple syrup or honey
    1.5-3 tbsp sherry/brandy/white grape juice
    1.5 tsp sesame oil
    zest of an orange, coarsely grated
    juice of half an orange
    2 tsp grated ginger
    1 tsp grated garlic
    1/4 tsp 5-spice powder (opt)

garnish: orange slices    

Method:

NOT YOUR RUN-OF-THE-MILL FOOTIE SNACKS: healthier, budget friendly, make ahead

 

Courtesy of Daily Telegraph and licensed for reuse under this Creative Commons Licence

There is also the problem of the ''maybe we could try something different next time? Not criticising!'" brigade. 

These original 67goingonon50 recipes are not the standard footie snacks but they are fabulous and popular.  They are also either all or part-made ahead, wallet-friendly and healthier than normal.

Crispy Zucchini Sticks

Forget about the same old, same old potato, sweet potato or celeriac wedges!

These crispy deep-fried Zucchini sticks are a winner.

Crisp Zucchini Fries, Baked not deep-fried: tasty and better for you

DEVILLED EGGS WITH A TWIST:

Eggs are cheap and cheerful but these stuffed eggs are a cut above.  One has tuna, delicate flavours & crunchy bits; a veggie version includes avocado

Devilled Eggs for the Now Generation with tuna, frugal, easy-peasy

Devilled Eggs with Avocado (& Ham): low-fat; (remove ham for vegetarian option) 

BRAISED ORIENTAL SPICED WINGSs: frugal, exotically delicious

Instead of the usual 'hot' spicy wings, try these exotic Oriental wings - they repay the adventurous eater

NOT CHILLI CON CARNE AGAIN!!

Tired of chilli?  This wonderful hamburger soup is a more than worthy substitute.  It's not kids food -- all ages hoover it up like there's no tomorrow.  With 500g of beef mince at around £2 for 500g/1lb*, it's frugal. Properly cooked, it is low in cholesterol and will warm body and soul.  Serve in mugs or sturdy paper cups with a spoon.

Garlic & Chive Breadsticks  are the best alternative going to traditional garlic bread even if you're usually go for the butter-free version of garlic bread.  The breadsticks are soft and chewy.   They have a strong golden crust.  They taste sensational - salty, garlicy and lightly oiled.  Best of all, they take almost no time to prep (though forming the sticks can be a tiny bit iffy.) 

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.      

CASSEROLE OF CHICKEN, ORANGE & SHERRY for small households: easy, make-ahead, high fibre, budget friendly

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

for info, tips and helpful tweets.

Singleton/Couple's version of the Spanish-style Chicken & Sherry Casserole... 

An upmarket, quicker version of the ultra-thrifty chicken wing slow-cooker stew 

This is the perfect meal to come home to after a hard day's work.  With a few tweaks, it is also an excellent meal for the elderly or toddlers.

The main flavouring ingredients - peppers, oranges and sherry - bring a hint of Spanish summer to cold evenings. It's a heady combination of wonderfully flavoured meat in a thick unctuous sauce, teeming with fibre and vitamin-rich   vegetables.  

There is a little chopping but the dish can be done in two stages; prepared the night or several hours before needed.

Cost: min £3.50'ish
Serves: 2-3, with sides 

Ingred:
    olive oil

    half a chicken or 2 good-sized chicken breasts or 450 gm thighs

    1/3 cup seasoned flour 

 
    1/4 tsp salt
    pinch pepper
    1/2 med onion, diced
    1 large clove garlic, grated
    1/2 red pepper, top & tailed & deseeded, in 1/2 inch/1cm slices
    1 tbsp tomato puree 
    1 stalk peeled & cleaned celery in large dice
    1 large carrot, washed and sliced
    100 gm/3.5 oz butternut squash (from packet below), sweet potato and/or swede in large bite-sized pieces 

    1 med potato, in large dice
   zest and juice of 1 oranges + 40 ml dry sherry/white wine/grape juice + stock or water to make up at least 250 ml of liquid
   3/4 tsp 5-spice powder
   1 stalk mint, with leaves

   generous handful of sprouts, trimmed and halved (opt)

   1/2 pkt mixed butternut squash (see above), tenderstem broccoli & mange tout 
    
   Garnish: 
       orange slices
       sesame seeds 

Method:

Quick 'n Easy Braised Potatoes Bacon/Pastrami & Onion: frugal, vegetarian option

Singletons, tuck into this when you're ready for supper...

original 2021; updated 9/24

Singleton's delight: Very tasty, thrifty easy meal 

On days when carbs are encouraged, allowed, this is a terrific, simple relatively easy, budget-friendly supper.

It is so easy to put together.  It has enough protein and veg to to slow the release of blood sugar and you can top it off with a fried or boiled egg with soft yolk for a lovely oozing sauce.

It is also wallet-friendly and won't draw down on the tinned and dried items stashed away for a rainy day in your cupboard

Cost: not much, maybe £1.75?

Serves: 1 but mutiplies easily

Ingreds:

2 slices back bacon, fat removed OR equiv turkey bacon or thick sliced pastrami

4-5 new potatoes (pref) or 1 good sized potato, washed but not peeled

1/2 a good sized onion

vegetable oil

(0pt) 1 or 2 fried eggs

Method:

SPROUT LATKES: vegetarian & gluten free. opt., budget friendly, high fibre; opt for other veg; dairy free option

These stonkingly delicious sprout latkes are a worthy addition to any table during the festive season...

first posted 2020; updated 2/25

Novel but unbelievable tasty sprout recipe with balsmamic sauce
'Amazing.' Taster 

Yes, you read that right: SPROUT latkes.  Super crisp but with centres not unlike  mashed potatoes flecked with something green but unidentifiably good (and good for you), they are topped with a slightly sweet balsamic cream.  

Gorg-eous! 

They will be scoffed up very happily, even by sprout-haters.  And you might be able to get away without mentioning sprouts at all.

Sprout latkes require only a few ingredients so won't bust the budget. They also can be easily made non-gluten by replacing common wheat with chickpea flour or even rice flour. 

The Sprout Latkes will make an unusual side at Christmas dinner but in other circumstances could be a vegetarian centrepiece.

The recipe comes from young American blogger Molly Yeh* whose food is an amalgam of her Chinese and Jewish heritage.  

Vegans can replace egg whites with flax eggs and use dairy free sour cream/yoghurt but 67 has not tested this variation.  

Note: If sprouts are not your thing, you could try cabbage but separate leaves and wash thoroughly, soaking in a 9:1 solution of water and vinegar at least 20 mins before shredding or cutting finely.  67 has not tested cabbage

Cost:  £1.75'ish (12/24)

Serves: 7-8 but recipe multiplies easily

Ingredients:

juice from 1/4 lemon

2 large egg whites

127gm/4.5oz finely shredded sprouts

1 med onion, in small dice OR 5-6 green onions, leaves only, finely sliced

min 1-max 2 big pinches salt, generous crack of pepper

1/4 cup common wheat, spelt, chickpea or rice flour, or a combination

           Vegetable oil for frying 

Sour Cream Balsamic Sauce

1/2 cup dairy or vegan sour cream or 0-fat thick dairy or plant yoghurt

1 tablespoon Dijon mustard

1 tablespoon maple syrup or honey

2 teaspoons Balsamic Vinegar

Method: