FRUGAL BUT FABULOUS SPINACH, WHITE BEAN & RICE POTAGE: vegan base, frugal, easy prep,Archive

Dont forget Welcome to the Blog (Nav Bar above)

for latest food news

This is the perfect soup for the end of the month: a simple, no-nonsense, spectacularly tasty,  stick-to-the-ribs satisfying meal...

first posted 4/15; updated 12/24

Healthy 'Gosh I'm hungry after working all day!' soup; 30 mins prep
'...unbelievably good, not at all stodgy or heavy.  I loved it
 thick and chunky AND smooth.' Taster

It's also budget- friendly and packed with nutrients, made from mostly cupboard ingredients.  Better still, it can be part-prepared the night before, saving you even more time before a bowlful hits the table. 

First posted in 2015, the delicious soup stands the test of time;  67 makes no apologies for re-reposting it as families struggle with family food budgets. 

Have it for dinner or lunch or transport it to the office in a thermos.  Blitzed and served in small cups, the soup also makes a warming 'welcome!' to a party.  

Cost: min £4.00'ish (12/24)

Feeds: 5-6

Ingred:
   2-3 tbsp good olive oil (don't skimp; it really makes the soup more flavoursome)
   med onion, peeled & diced (or fennel, trimmed, soaked in 9:1 solution of water & vinegar, with tough outer leaves & fronds removed and well scrubbed)

   3 cloves garlic, peeled & grated (opt)
   1/3-1/2 tsp dried thyme
   1/3-1/2 tsp dried basil 
   
   4 cups good veg stock (granules are fine) 
   
   2 bay leaves
   1 cup cooked brown rice OR 2/3 cup washed drained easy-cook white rice OR orzo pasta 

   2 mugs packed spinach, washed, grotty stems and leaves removed OR equivalent in frozen spinach
   425gm/15oz tin cannelloni beans (organic have best texture) rinsed thoroughly and drained

  1 cup water
  
  juice lemon or lime
  pepper & salt to taste
   
  Garnish: croutons

Method:

EASY SPECIAL BREAKFASTS FOR MOTHER'S DAY: oven baked indulgence, prep ahead, opt for alcohol free

Guaranteed to please Mum, these recipes are mostly easy - and fun - for kids and dads to prepare and present:

BREAKFAST STICKS WITH MAPLE WHISKEY DIP

(OR alcohol-free maple syrup, jam, Nutella or lemon curd)

Decadent with whisky but so easy kids can make it under supervision; oven-baked, fab taste & texture

Slightly decadent but ever-so-scrumptious with more-ish crisp challah fingers

  

CHOCOLATE FLOWER PANCAKES:

prep-ahead, lower-sugar/fat/preservative, easy, child friendly 

Doesn't matter if they end up pretty or like Impressionist art; it's a mum-delighting treat which kids will have a lot of fun making

DOUBLE DIPPED CRUNCHY FRENCH TOAST

Ultra easy, ultra frugal delicious low-sugar treat with leftover bread

Perfect for mums, kids and dads.  All that's needed is bread & egg, and a bit of vanilla, sugar and cinnamon.  An extra slice will definitely not break the bank 

Please leave a comment in the box below

These recipe have been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.  

HOME-MADE LOW-SUGAR/PRESERVATIVE CHOCOLATE HAZELNUT SPREAD: egg-free, easy, make ahead

A humoungously delicious, easy 'Nutella' which is almost guilt-free...

first published 2017

 Chocolate & Hazelnut Spread, Lower Sugar & Preservatives
via Dan Doherty

The Chinese pass out sweets at funerals to help alleviate the bitterness of grief and sorrow.  

This make it at home Chocolate Hazelnut Spread ('Nutella') will certainly cheer up anyone. 

It's easy to make, is smooth and creamy and puts a smile on the face. It's deeply, darkly chocolate with hazel highlights and lowlights (culinarily speaking) and utterly more-ish.

But, gloriously, it is also low in sugar and preservatives, and most of the ingredients will be found in any baker's cupboard.

Put it in your recipe file, even if you're not planning to make it right away.  It's perfect for brunch pancakes on a Sunday.

The recipe is from celebrity chef Daniel Doherty who has given 67 permission to use his recipe.  

A good food processor or smoothie maker will ease preparation but is not a requirement.  (see tips)  

Use it as a spread for toast or buns OR add whipped cream to make a mousse OR layer it with cheesecake. Most adults will adore this and small Nutella addicts should enjoy switching their loyalty.   

Even with the lower sugar, the recipe is an Indulgence.  The health-conscious can be pleased that the recipe doesn't make a huge amount -- there's just enough to make people happy but not to overindulge.   

Cost: £3.50-ish (2022 PRICES)
Makes: about 150 gm/just over 5 oz

Ingred:
   50g/1.75 oz hazelnuts (67 used ready roasted, chopped supermarket hazelnuts)
   60g/2 generous ounces icing sugar
   10g/1/3oz cocoa powder
   25g/generous 3/4 oz powdered drinking chocolate
   50g/1.75 oz dark baking chocolate (65%+ cocoa solids), melted over simmering water or in 10 second bursts in the microwave & cooled slightly
     1 tbsp light veg oil
    75 ml water

Method:

GARLIC CHIVE BREADSTICKS: sensationally more-ish; almost-instant

You could save these home-made breadsticks for a special occasion...

Home-made Garlic Breadsticks - a cut above

...but they're so delicious, quick & easy, why would you?

Trust 67goingon50 - these quick and easy breadsticks are fabulously delicious and the best alternative to garlic bread going.

They are soft and chewy inside.  They have a strong golden crust.  They taste sensational - salty, garlicy and lightly oiled.  

OK, they can be a teensy bit fiddly to form but no one will be put off by their shape once they've had a taste.  Get the kids to help -- they'll love it and it will be a good excuse for any deficiency in artistic merit.

As always, there's a good level of fibre with some wholemeal flour; oil and salt are kept to a minimum.  Chives add an onion-like layer of flavour plus vitamins & calcium but are optional.

For best flavour, eat on the day.  

Cost: £1.50

Makes: about 24

Ingredients:

Cup sizes: 67 used English cups (250ml) but any cup will do as long as the proportions are honoured, ie, it's used for both dry and wet ingredients

   1 cup plain flour, inc 2-4 tbsp wholemeal or wholewheat flour
   2 tsp baking powder
   1/2 tsp sea salt

   170gm/6oz 0-fat plain Greek/Icelandic yoghurt (other yoghurts will be too wet) 
   1 egg white, raw 
   
   Optional Toppings: sesame seed, Nigella seeds, sunflower seeds, onion flakes or a combination

Method:

Breadsticks

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.

VANILLA SHEETCAKE WITH CHERRIES Indulgence

67goingon50 returns full-time on 22 July

Meanwhile check out b lee@BrightSunEnter1 for food tweets 

An American-style sheetcake is a terrific way to showcase fat, ripe cherries in all the shops...

Buffet/picnic dessert/treat in guilt-free('ish) portions
'Absolutely magnificent: moist, gorgeous & the cherries are perfectly ripe!' 

You don't need many cherries - just 200gms/7oz - and they're available at under £2 in most supermarkets.  But if the budget is tight, you can do without or replace with baking cherries blanched in boiling water to soften and remove preservatives.

67goingon50 has become very fond of single-layer sheet cakes which are baked in a large flat rectangular pan, almost always iced and perfect for feeding a crowd.  

Served in rectangular slices, the smaller portions contain less fat and sugar than conventional cake.  So one can enjoy the treat with less guilt.

The Vanilla Sheetcake with Cherries is scrumptiously rich with a fine textured crumb. The fruit is - literally - the 'cherry on top'  

Cost: £5, including cherries

Serves: a crowd

Ingreds:

   280gm/9oz self-raising flour (if using plain flour reduce flour by  1.5 level teaspoons) 

    2 level tsp baking powder

   1/4 tsp salt

   

   250gm/8oz soft unsalted butter

   375gm/12oz sugar

      5 large eggs, slightly cool

      2 tsp vanila extract

Toppings:

   Cherry Glaze

       1 cup icing sugar

       1-2 tablespoons lime or lemon juice

        leftover cherry segments

A dusting of Icing Sugar

Or: whipped cream with fresh cherries

Method:

HEALTHY SUMMER PICNIC

This would be one of my happy picnic or happy meals with the emphasis on Healthy: low fat/cholesterol and carbs, lots of fibre, plenty of fresh vegetables or fruit.  Something for everyone.

Dieters Delight Ambrosial Tomato Gazpacho: Vegan, No cook

Dieters' Delight: Smooth & creamy but dairy free & minimal salt

A large thermos of this wonderful chilled tomato-based gazpacho, maybe with a bit of vodka for adults, is the perfect starter, served in cups in small portions. 

Lower-fat/Salt Spanokopita: Vegetarian, Butter-free cylinders of Greek Spinach, Egg & Feta Pie

Lower-fat & salt but fabulously tasty version of a Greek favourite...

For a picnic, form into 2 fat cylinders.  Either pack into stiff-sided containers and slice on site, or slice beforehand and pack with serviettes protecting each layer. 

Southern Spiced Unfried Chicken: inspired by you-know-who, this succulent crispy chicken is low-fat, low-calorie and delightfully spicy. 

The taste, crunch and juiciness of a high street brand but better
and much much healthier. 'Sensational!' Tasters

 

New Potatoes Vinaigrette:  Mayo-free, easy-peasy, with radish & red onion

This potato salad is flavoured with vinaigrette, not a creamy dressing and is so delightful you'll wonder why it's not offered more often. 

Pineapple slices/wedges served cold or at room temperature; juicy and glorious  on a hot day; prepare the day before

A bag of small multi-coloured tomatoes, celery & cucumber sticks

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

BROCCOLI 'VICHYSSOISE': vegan, easy, kid-friendly

Perfect for a Dads' Day celebration: lovely and mellow, hot or cold...

Mellow, smooth Vegan Broccoli 'Vichyssoise':
 thoroughly green treat alongside Cornbread with bell pepper & green onions

The blogger has an inordinate fondness for broccoli.  It's the taste of it and the health benefits.  Whether it's hot in stir fries, steamed or floating in soups as a garnish, or in substantial salads it's easy to get through a lot in a lifetime.

Broccoli Soup however has been problematic.  Most broccoli soups involve cheese and/or potato or rice, both of which are on the blog's proceed-with-caution list.  

This soup, inspired by the BBC's Good Food site, hits all the right buttons.  It's green through and very tasty with a lovely mellowness.  For art's sake, a swirl of dairy or vegan yoghurt or cream prettifies it nicely.  But essentially, it's a dieters' delight.  

It's a great opportunity to use up broccoli stems and any green bits in your vegetable drawer.  67 included leftover cucumber and mange tout with no ill effect.

Cost: £2'ish (2020)

Serves: 4, multiplies easily

Ingred:

    1/2 tablespoon olive oil

    1/2 med to large onion or the well-washed greens of 6 spring onions

    med garlic clove, grated (opt)

    200-300gr/7-10.5oz broccoli,

        flowers & peeled stems

    100gm/3.5oz frozen peas 

    100 gm green leaves: chard, lettuce OR mange tout, snap peas or green beans 

    2/3 litre good stock (granules or cubes are ok)

    1/2 teaspoon sumac (or lemon zest)

    juice of half a good-sized lemon

    plenty of salt & pepper

Garnish: peas, mushrooms or croutons; yoghurt or cream; smoked paprika  

Method:

SINGLETON/COUPLE'S CORNBREAD

A solution for small households that can't/won't/shouldn't eat an entire cornbread recipe in one go...

One lot for eating right away; the rest for freezing that day

Cornbread is one of those recipes which are easy to double but difficult to divide.

If you love cornbread but want good health, that can present a problem.  A whole loaf is tempting but not good for you even if stretched out over 3 days.  And cornbread can dry out if not stored properly. 

Originally, 67 was looking for a mini-version of cornbread cooked in an air fryer but the recipe isn't suitable for that.

67's solution?  Make the entire recipe but bake in separate containers; eat one straight away; flash freeze* the other on the day of baking, portion and bag up. Defrosted Cornbread is very close in texture and taste to fresh.  

This recipe is a little milder than 67's original Cornbread with Niblets, Chilli & Spring Onions and is slightly less grainy.  The blog's testers loved it. 

Produces: 1 small 6inch/15cm pan plus 5 large muffins OR 10 large muffins OR 18 medium muffins OR 2 small loaves
Cost: around £2.00

Equipment: a 6inch/15cm pan or similar sized cast iron skillet PLUS well-greased large muffin tin or a normal muffin tin OR 2 x 1 pound loaf tins  

Ingred:

140g/5oz plain white flour mixed with a tsp of baking powder 
125g/4.4oz coarse cornmeal/polenta, organic if poss  
1 Tbsp sugar (opt) (67 never bothers and the cornbread tastes fine.)
1 tsp salt
1 Tbsp (yes, tbsp!) baking powder

40g/1.4oz butter

30gm light vegetable oil 
2 med eggs
200 ml milk 

125g bell pepper (in any colour but green) in dice the size of corn niblets
4 spring onions sliced thinly on the diagonal, green and white

    OR 3-4 tbsp chopped chives OR both

generous teaspoon smoked paprika

Baked in large muffin tin 

1/2 tsp pepper
4 oz/110 gm grated strong cheddar (opt)

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

Method:

KID-FRIENDLY FISHCAKES: healthy, easy, make-ahead

Ideal for kids to make and eat: simple, tasty, easily digested & healthy

 Fishcakes (half recipe)
'Crispy, very tasty, delightful' Taster

updated June 2022

These fishcakes are a popular family option.  They're and easy and fun for young kids to make and eat; and they end up wonderfully crispy without deep-frying.   

67's were inspired by an award-winning fish restaurant at St Pancras Station (where the blogger made dozens every week) and M&S's deliciously crusty fish & potato offerings.

They're frugal, whether you use tinned tuna as here, or opt for defrosted cooked white fish.  They don't require any non-standard ingredients.  

The secret to making great fishcakes is to never add milk to the potato.  Just season and flavour the potato until it tastes delicious, and only then add the fish. 

Cost: £2.50
Makes: 10 x 60 gm/2.2 oz fishcakes

Ingred:

   400 gm/ 14 oz cooked potatoes (pref baked and scraped from their skins)
   1-2 tbsp ketchup (spicy is good)
   1 tbsp Dijon mustard
   zest of a large lemon or two limes
   salt & pepper
   worcestershire sauce (opt)
   1 x 160g tuna, drained

  flour for dipping
  2 beaten eggs
  6 oz breadcrumbs (fresh homemade, blitzed in a blender, or store-bought) or panko crumbs

  1-2 tbsp olive oil

Method:

MEDITERRANEAN TURKEY MEATBALLS, skinnier, easy

Tender, juicy, lower-fat meatballs for all ages...to make and to eat

posted  as Healthier Meatballs 2/17

Mediterranean Turkey Meatballs with Sun-Blush Tomato Cornbread 
'These are restaurant quality; they're so moist'' 'It's great seeing turkey used imaginatively; turkey producers should market these.' Taster

With Thanksgiving upon us, there is plenty of minced turkey in the supermarkets.  This recipe turns the popular low-fat meat into wonderful meatballs which are served alongside a gorgeous tomato dipping sauce.   

67's Skinnier Mediterranean Meatballs* will banish forever any memories of meatballs like hockey pucks floating in a puddle of indeterminate red sauce.

The meatballs are soft, juicy and easy for kids and older folk to bite into.  

A godsend for novice - or busy - cooks, they're a one-bowl wonder.  To save time, they're scooped rather than hand rolled and cooked in the oven.  There's no frying and only a tiny bit of chopping.  

Ideally they'll be served with 67's Italian tomato sauce but if you're up against it, a good deli or supermarket sauce will be ok, too.  

Serve the turkey balls at room temperature with hotbreads, as above, or heated in a generous portion of tomato sauce, over carbs of choice. 

The key to the amazing texture is in the mixing; resist the urge to press the ingredients together.  A fork keeps the mix airy; a bit of water lightens the mix without diluting taste.  

Form the meatballs gently - an ice cream scoop does a good job.  If slightly freeform meatballs aren't your thing, a young helper will probably be happy to hand-roll the meat, without pressing the mixture. 

Fresh breadcrumbs and grated parmesan are must for best results.

Serve immediately or cool and freeze.  

Cost: £3 (without sauce)
Feeds: 4-5 as main course; 12-15 as canapés

Ingred:

   14oz/400gm minced turkey (thigh has more flavour; breast, least fat)

     2oz/100gm high-meat sausage with Mediterranean seasoning

   1/2 cup fresh breadcrumbs 

     1 tbsp flat leaf parsley, finely chopped

    1/4c fresh grated Parmesan

    1/2 tsp celery salt (table salt is fine)

    1/4 tsp pepper

    1 large egg, well beaten

    1/2 tbsp Worcestershire sauce

    1 tbsp water

Method:

LOWER GUILT PEANUT BUTTER & JAM KISSES, lower sugar, higher fibre, easy, budget friendly

Delightfully crumbly and more-ish; so easy, the kids can make them...

Lower-sugar, higher fibre Peanut Butter & Jam Kisses, 

'Gorgeous, rich and crumbly.  The jam perfectly complements the peanut butter, and they're the ideal size.'  60+ writer

first published 22/8/16                                       

In celebration of classic peanut butter cookies and to bid farewell to this year's Great British Bake Off, 67 presents Peanut Butter and Jam Kisses.  These lower-guilt treats will please kids and adults alike.  

The recipe is adapted from Paul Rankin, the BBC Good Food website.  The recipe was already low in sugar but 67 shaved off a bit more and replaced some flour with wholemeal to add fibre. 

The changes didn't affect the kisses' scrumptiousness, though - they're buttery, crumbly and the unique peanut butter/jam flavours are appealing.

The Kisses are a welcome one-bowl wonder so they're kid-friendly - not just for eating but also for making.  They'll love the opportunity to make these on a wet weekends stuck inside.  

The Kisses won't break the bank, either.

Cost: £1.00
Makes: 10-12 small biscuits; recipe doubles easily

Ingred:
  
   50 gm/1 3/4 oz butter, softened
   2-3 tbsp peanut butter -- 2 if you prefer a delicate p.b. flavour; more if you can't get enough of the stuff (67 used crunchy)
   1 egg yolk from a large egg
   a scant 2 tbsp soft brown sugar

   2oz/55gms plain flour (wheat or spelt) 
   3/4oz/20gm wholemeal flour

   1-2 tbsps instant fruit compote or low-sugar jam 

Method:

CRISPY CRUNCHY FISH GOUGONS & CHIPS, Baked, not fried,

One of Britain's favourite meals - fish & chips - but with vasty reduced fat...

All the crispness and crunch of deep fried - but baked. And skinnier!

Anyone on a low-cholesterol diet, especially in the UK, will likely be hit with an occasional craving for fried food, particularly Fish'n Chips.  
   
It's the crispness and crunchiness of the batter that appeals and the hot, tender almost steamed fish stuffed inside. 

Fish and chips were almost a staple in England in the last century when industrial-scale North Sea fishing meant inexpensive fresh fish could be sent to all corners of the UK.    

The day's catch - hot and battered - was wrapped with a generous portion of   fat chips in newspaper cones and transported carefully and tenderly home, there to be scoffed happily with ketchup and tartare sauce.   

Whether in a sit-down restaurant or from a well-run local chippy, there really is nothing like good ol' Fish and Chips.  

Things have obviously changed.  For one thing fish'n chips is no longer an inexpensive meal.  But is is still very popular, especially on Fridays.  

A visit to your local chippy Friday lunchtime often involves a polite bunfight with the hoards of delivery bikes gathered outside.  And supermarkets now offer respectable cook-at-home breaded fish fillets or pre-packaged fish and chips.  

For the health and budget conscious, 67 developed a wonderfully crunchy, more-ish low-fat offering 

The fish 'n chips are oven-baked, not fried.  And though paler than deep-fried, this skinnier version has a satisfying crispy coating.   

67 cut the fish into 1.5inch/4cm gougons to speed up cooking time but fillets of fish will also do if the cooking time is extended.

They're served with PotatoWedges, Low-fat Dill Yoghurt Sauce and/or Spicy Low-Sugar Ketchup.  A simple salad or crudités of cucumber & carrot sticks will lift the healthy factor.  

If budget allows, fresh fish is obviously best* but defrosted frozen white fish from a reputable supermarket** is perfectly fine and cheaper.  

Cost: min £3.00
Feeds: 2-3 but easily multiplied

Ingredients:
    220gm/7.5oz fresh white fish OR frozen pollock/other white fish, defrosted overnight
   1/2 yoghurt-mayo (if you're in a rush & not worried about fat, plain mayo is ok)
   2 dashes tobasco
   1/2 tbsp Dijon mustard
   4 spring onions, whites only, finely chopped
   1 small garlic clove, grated or minced
   1/8 - 1/4 tsp salt
   1/4 tsp pepper
   10oz/300 gm homemade breadcrumbs (cheaper - blitz stale bread in a blender) OR panko 
   olive oil

Low-fat Dill-Yoghurt Sauce
1-1 each of strained 0-fat plain yoghurt and M&S Mustard Dill Sauce (£1)

Garnish
    fine matchsticks of raw cucumber
    baby tomatoes


Method:

SKINNIER PARTY SCOTCH EGGS; low-fat&preservative; make ahead

Please go to:

https://67goingon50.blogspot.com/2020/05/skinnier-scotch-eggs-wallet-friendly.html

PARTY COMFORTS: SKINNIER SAUSAGE ROLLS, lower-fat, budget friendly

Watch these disappear as soon as they're served...

Skinnier, Healthier Pigs in Blankets with Mustard-Maple Dip

'The best sausage rolls I've ever had!' Taster.

These skinnier, healthier made-from-scratch Sausage Rolls are low in fat & preservatives but incredibly tasty - and so easy to make.

They'd be perfect for a pot-luck party or buffet.  They can be made in advance, cut in small portions, and transported easily.  They taste just as good at room temperature as they are warmed up. 

To make the sausage rolls so healthy, the filling is made up of poultry, a single high-meat venison, boar or beef sausage and a bit of ham or pastrami.  The flaky pastry -- a one-bowl two-step wonder -- is high in cholesterol but is rolled thin to keep fat per portion to a minimum.  

The flavour of the meat and the texture of the pastry is so superb -- and satisfying -- small portions make just as big an impression as larger ones.   

The sausage filling can be made a day in advance but the pastry needs to be made on the day.  

Serve with Maple-Dijon dip.

Cost: £4 (2019) 
Makes: about 22x 1.5 inch/3 cm pigs in blankets; more for mini sausage-rolls

Ingred:
   
   Sausage: 
       7oz/200 gm minced turkey or chicken thigh
       1 3/4oz/50gm ham hock or sliced ham/pastrami, finely diced
       1 venison or wild boar sausage, casing discarded

       1 generous tsp wholegrain mustard
       1/2 tsp nutmeg
       1/2 tsp celery salt (opt)
       1/4 bunch chives or spring onions, finely chopped
       scant 3 tbsp warm water

   Pastry:

      7 oz/200 gm self raising flour
      1/4 tsp salt
      finely grated zest of lemon or orange (opt)
      at least 250 ml double cream

      1 egg yolk mixed with 1 tsp water (freeze whites for meringues)

  Dipping Sauce (It's quite hot) (opt)
       60% Dijon mustard
       40% Maple Syrup  

Method:

PEAR & CINNAMON MIDI-CAKE: air-fryer, dairy-free option; easy, low sugar, fresh fruit

Pack in a plastic container for a treat at work...

first posted 2019; updated 9/24

Fabulous cake for 2-3, ready in 20 mins: with pears cinnamon & walnuts

Air Fryer Cakes are fabulous for small households or packed lunches.  A 15cm/6inch tin provides just enough for 2-3 people, sharply reducing the intake of butter and sugar and avoiding leftovers.

This quick and easy Pear Cinnamon & Walnut cake is an absolute stunner - rich, fine-crumbed with a fruity crunchy topping.  

It's a matter of minutes to prep and takes only 20 mins to bake in an air fryer or a similar amount of time in an oven.  

The cake cuts costs, electricity and avoids over-indulgence.

That makes it perfect for couples, singletons, students and adult lunch boxes.

What's not to like?

See Tips (below) for baking in an oven & translating ingredients for a standard sized cake 

Cost: £2.25'ish (3/24) more for some vegan margarines 
Feeds: 2-3 depending on level of greed (a person who shall not be named has been known to consume the entire cake in 1 sitting)

Ingreds:

Cake batter
  47gm/1.6oz soft unsalted butter or vegan margarine (if using a kosher margarine like Timor, cut the butter when it is cold & solid, then wait until it is soft before blending with sugar)
  47gm/1.6oz sugar (light soft brown is ideal)
  
  1 med egg
  
  63gm/2.3oz plain flour
  1/3 tsp baking powder
  pinch of salt

  1/3 tsp vanilla

Topping:  

  1 medium ripe but not soft pear, peeled, seeds removed, sliced vertically (see photo below)
  1/3 tsp cognac, other fruit liquor, white wine or pear or white grape juice (opt)
  1/3 tsp cinnamon
  2/3 tbsp sugar

  2 tbsp finely chopped walnuts (opt)

Method:

1. Butter sides of 15cm/6inch air fryer cake tin; cut out a circle of greaseproof paper using the bottom of the tin as a guide; line bottom
2. Prepare pears (as in ingredients); add cognac if using, set aside
3. Prepare topping: mix cinnamon & sugar for topping; set aside
4. Preheat air fryer to 165c/330f
5. Prep cake batter: beat butter & sugar till white (it won't take long); beat in egg
6. Add flour, baking powder & salt all in one go; mix on low until throughly blended; beat in vanilla
7. Dollop the thick batter into tin from the outside in; spread toward the edges with a spatula; leave a slight dip in centre for even rising 
8. Preheat air fryer

   

   Cake before baking
   
   

9. Drain pear slices; dip in cinnamon sugar and arrange in a pretty pattern
10. Scatter over walnuts and any remaining cinnamon sugar
    
11. Bake 18-20 mins or until a tester in the middle comes out clean
12. Cool in tin 5 mins, then with a fish slice or tongs coax onto a cooling rack
13. When completely cool pack portions in air tight plastic containers

Comments:
'Fabulous!  Satisfies a sweet craving without going overboard' Retired writer

Tips:

• if pears are hard, sautée slices in a bit of butter in a frying pan until slightly soft; cool & drain before arranging
• Don't have an air fryer?  Bake in a preheated 180c/350f oven 20-25 mins or until a skewer comes out clean. 
• for a standard oven-baked 7"x 10"/18cm x 26 cm rectangle or 9"/18 cm square/round, triple ingredients and bake 45-50 mins at 180c/350f/gas 4.  The larger cake is not suitable for an air fryer.
• Try replacing cinnamon with cardamom
• This also works with apple slices, sprinkled with chopped walnuts 

more cakes in 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.