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:

EASY-PEASY HOME-MADE BAGELS, no-boil; no fat, yeast or sugar, almost-instant opt

Bagels as tasty and chewy as shop-bought...but healthier and cheaper...

first posted 2018; updated 5/23

Am-a-zing Bagels: Delicious home made, no yeast, fat or added sugar!
'Both bagels - air-fried & oven-baked - are very good.' 'Really great!' Tasters

These home-made bagels are extraordinary, not only because they are - with a bit of practice - so easy to make; there's no boiling involved.  But also the bagels are so healthy: No fat.  No added sugar. No yeast.  

Yet they taste utterly fabulous with that classic chewy texture.  If you're tucked up up in a wilderness cottage escaping inclement weather, the bagels will be perfect for breakfast or sandwiches. 

The recipe was adapted from Skinny Taste, for which much gratitude.  

67 made a few adjustments.  Recipes with yoghurt in the past have not worked well for 67; the amount of yoghurt was therefore cut by 1/3 and topped up with egg white beaten until frothy.  For extra fibre, a few tablespoons of brown flour replaced some of the white.  Skinny's recipe called for 3/4 tsp salt which was way too much for someone on a low-salt regime; 1/2 tsp was more than enough.  

The photo shows that shaping the dough needs a bit(!) of practice.  But the actual preparation is simple -- just 10mins from start to finish.   

Cost: max £2.50'ish fridge, (less if you already have 0% fat Greek or Icelandic yoghurt  and seeds in the cupboard) 
Makes: 4 but recipe multiplies easily 

Ingredients:
   1 cup flour, including 2-3 tbsp brown flour (see tips below)
   2 tsp baking powder
   1/2 tsp sea salt

   170gm/6oz 0-fat plain Greek or Icelandic yoghurt (other yoghurts will be too wet - 67 used Fahy)
   1 egg, separated
   
   Toppings: sesame seed, Nigella seeds, sunflower seeds, onion flakes

Method:

1. Whisk dry ingred in a medium bowl
2. Whisk the egg white until frothy and just turned white;  set aside
3. Put the yoghurt in the same cup used to measure the flour; it won't fill it;  top up with the egg white (it will probably take all of it)
4. Using a fork, whisk the wet ingreds into the flour until it's clumping together
5. Dump onto lightly floured board; press firmly together in a not-quite-kneading motion 20 times or until the dough is no longer sticky.  You may need to add more flour gradually (up to 1/4'ish cup) until there is no dough on your hands when you pull them away.   
6. Divide into four equal pieces 
7. Either: roll into balls, poke your finger through the middle and stretch it until it is bagel shaped
   
8. OR form ropes about 3/4inch/2cm in diameter and form into a bagel 
   
9. Brush with beaten egg yolk and liberally scatter with your chosen topping or press into a plate of the topping
10. AIR FRYER: Line air fryer tray with greaseproof paper or foil; bake at 180c/350f for 11-12 mins; check bottoms; if not done; turn over, bake another 5 mins; cool 10 mins 
11. OVEN: Bake 25mins on top shelf of an oven pre-heated to 180c/350f ; wait 10 mins before eating 

Comments:
'Both are great bagels but I think I prefer the one cooked in the air-fryer - it's got stronger flavour and more solid consistency.  But both are good and were very welcome as an afternoon snack -- I'm only sorry I didn't wait to have them at home with smoked salmon!' Recovering political agent.
'These are really great!' Campaign manager

Tips:

• 67 liked the air fryer bagels best - the texture was more chewy and dense.  The oven version rose more and the texture was finer but slightly 'damp'.
• 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
• Skinny Taste offers gluten-free and dairy-free bagels which 67 has not tested

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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.