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:

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:

EXOTIC SOFT FRUIT SALAD, healthier indulgence, low-sugar

 When life's too hot, gimme chilled fruit salad with a bit of sass!

Exotic soft fruit salad: 'Who knew fruit salad could be so exciting?' 

 photo 6/8/16 

Three things set this stunning fruit salad well apart from the run-of-the-mill.  

One, all the fruit is soft - either berries or stoned fruit - and there are none of the usual apples, pears or oranges.  Two, apple juice replaces the usual high- calorie sugar syrup that sweetens many fruit salads.  Three, the addition of finely diced sweet stem ginger and a tiny amount of ginger syrup adds an exotic layer of flavour. 

To take it up an extra level, add a soupcon or two of brandy or another fruit liquor for a boozy kick.  (Abstainers can go for white or red grape juice.)

Extremely easy to put together, the fruit salad should be made on the day of serving but refrigerated several hours to allow the flavours to blend.

The salad suits every budget: be as frugal or extravagant as you please but probably three fresh fruits is the minimum. 

Cost: depends on what's put in it, say min £6 for three fruits £8'ish for many fruits(leftover fruit can go into Black Sugar Fruit Cups or smoothies)
Serves: 6-8

Ingred:  any or all of
   1/2 cup strawberries, quartered
   1/2 cup blueberries
   1/3 cup raspberries, halved
   1/2 cup pitted cherries, halved
   1/3 cup grapes, halved if large
   1-2 kiwi fruit, skinned and sliced
   1/2 cup pineapple segments, fresh or frozen (pref), or drained tinned in juice, not syrup
   1 peach or nectarine, peeled and stoned, coarsely chopped
   a handful of fresh lychee fruits, halved, or 1/2 cup tinned, drained lychees (opt)

Then: 200 ml apple juice, organic if poss 
   1-2 globes stem ginger in small dice (from jars of ginger in syrup, most supermarkets)
   2-3 tbsps ginger syrup from the jar
   1 tsp vanilla extract or the seeds from a vanilla pod

   2-3 tbsp brandy or fruit liqueur or grape juice (opt)

Method:

RASPBERRY NECTARINE CRUMBLE BARS, high fibre, frugal, frugal opt

Nectarines, raspberries & buttery oatmeal crust = delectable picnic treat... 

'They don't feel at all as if they would be good for you' 'Sweetness is just right.' ''Delicious! Can we have more?' 'Loved the fresh fruit.' Tasters 

Nectarine & Raspberries make these Crumble Bars a very special picnic treat.  

They are stuffed with health-giving fresh fruit, wholemeal flour, coconut and nuts.  They're egg-free and lower in sugar.  Fibre is high.  A lower-fat option is available (see Tips below).

It's a very simple recipe and part of it can be prepared in advance.

Trust me, it's worth getting out the mixing bowl to make these! 

(See frugal option in Tips)

Cost: £3.00 for basic

Makes: 16-20

Ingred: 

   650gm/23oz (give or take) nectarines (or peaches), chopped coarsely 
   1/4 cup water, incl 1 tbsp lemon juice & juice of small zested orange 
   
   3 tsp cinnamon
   1/4 tsp nutmeg (opt)
   1-2 tbsp brown sugar (opt but adds a caramel/toffee flavour)
   
   zest of small orange 

   1/2 tsp vanilla

   150gm/oz plain white flour
   100gm/oz wholemeal flour
   1 pinch salt
   1/2 tsp baking powder 
   1/2 tsp baking soda

   100gm/3.5oz light brown sugar 
     30gm/generous 1 oz dried unsweetened shredded coconut 

   3.8oz/110g butter, softened OR vegan fat 
          
Topping: generous handful raspberries (best but other berries will do) and chopped nuts: walnuts, hazelnuts or almonds 

Method:

1. Coarsely chop nectarines (say 12-14 pieces each), add with water/juice mix, spices and sugar to a wide frying pan over moderate heat 
2. Cook gently until fruit has begun to soften but still has 'give'; depending on the ripeness of the fruit, it could be 3-10 mins 
3. Take off heat; add vanilla, scrape into a container, including all the toffee-like juices. This step can be done a day in advance. 
4. When ready to bake, preheat oven to 350f/180c/170fan/gas4
5. Put a wide strip of greaseproof paper down an 8x8 inch (20cmx20cm) tin 
6. In a large bowl, blend dry ingred, breaking down any lumps in the sugar; stir in orange zest, distributing evenly
7. Add butter; rub together until butter is the size of peas
8. Spread 2/3 of the mix in the pan, levelling the top with the bottom of a measuring cup; press down quite hard to firm up the base
9. Add the fruit, spreading as you go; level with a spatula
10. Scatter over berries 
11. Mix chopped nuts into remainder of crumble; cover the fruit as evenly as you can, taking care with the edges. 
12. Bake 30 mins or until beautifully browned; half-way through, bring the back of the pan to the front for even browning
13. Place on a cooling rack; leave half an hour; using a very sharp knife, cut into fingers or squares 

Comments:

• 'That's so deliciously crumbly; they'd make an excellent lunchbox treat.  They don't feel at all as if they would be good for you yet still satisfy the desire for sugar.  I prefer the raspberry ones; they've more flavour.' Political Agent
• 'Good texture; the nutty ones have a good bite.  Sweetness is just right - not too sugary.'  Retired insurer
• 'Delicious! Can we have more?' 'Lovely!'  'Really good; I loved the fresh fruit.' Staff at a Veterans' Cafe

Tips:

• frugal option: replace fresh nectarines with drained tinned peaches
• for a 2-for-1 option, cover half the base with berries and the other half with nuts before covering with crumble 
• low-fat option: replace 20-30gm/0.75-1oz butter with plain thick yoghurt 
• common/ordinary wheat can be replaced with lower-gluten higher-protein spelt.   

More bars on NavBar:Recipes II/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.  

VEGETARIAN PICNIC: LOWER FAT & SALT SPANOKOPITA, healthier indulgence

A lower-fat & salt but fabulously tasty version of an unforgettable Greek favourite...

Cyllinders of low-fat, low-salt crunchy Spanokopita (spinach & feta pie)
'...really moist; loved the mushrooms' '...so tasty; wouldn't believe it was skinny.'  

2/6/16

Visitors to Greece who first experience Spanokopita -- the crisp, crackling spinach, feta and egg pie -- are usually blown away.  Memories linger long.  And despite the fact that food on holiday never tastes as good at home, spanokopita recipes abound in places as defiantly unlike sunny Greece as the UK and eastern North America.   

For the health-conscious, including vegetarians, there are obstacles.  One is the pastry - paper thin filo sheets usually melded together with lashings of melted butter.  Feta, too, which produces the bold, tangy taste, is - whether from sheep's or goat's milk - high in saturated fat and salt. 

67's popular recipe* has all the characteristics and flavour of the original but is surprisingly lower-in-fat and lower-in-salt.  Some people prefer it to the original.  

It includes mushrooms and cottage cheese.  The cottage cheese replaces some of the high-salt feta, and the mushrooms interrupt the one note texture of the filling -- in a good way.  

As with all spanakopitas, there is a bit of work involved but the filling can be made a day ahead of time.   Note that some supermarket filo pastries need defrosting overnight before it can be used. 

The photo shows a spanakopita for a picnic.  2 fat sliceable cylinders were packed into a stiff-sided container with serviettes protecting each layer and sliced on site. 

At home, an 8x11 inch; 20x28cm rectangular version with 3 layers of filo below the filling and 3 above would work well.  Scrunch the overhang onto the edges. 

The recipe also makes several individual trianglular spanakopita if you have the patience for all the slicing and folding involved.  67 has concluded that the pastry-filling ratio is better in a large spanakopita than in smaller ones.

This recipe is not particularly budget friendly (there are more frugal versions on the net) but the taste of fresh spinach really is worth it.  If frugality is your theme, frozen spinach is much cheaper.  

Cost: £7-8, less with frozen spinach
Serves: 6-8 as a main course; 15 or more as a picnic parcel

Ingred:
   113gm/4 oz mushrooms, in 1/2 inch/1 cm dice    
    olive oil (67 used Greek but any Mediterranean will do)
    2 large white or 3 red onions in med dice
    2 med to fat cloves garlic, minced  
    500 gms/8oz spinach (two large bags), washed & drained; remove grotty leaves & stems (make this a family task)  
    2 generous tablespoons chopped parsley
    1 tablespoon chopped fresh dill or 1 tsp dried dill (opt)
    1/8 tsp nutmeg, fresh if you have it
    pepper & salt
    
    150gms/5.3oz feta cheese, crumbled
    100gms/3.5oz cottage cheese
      20 gms grated fresh parmesan (opt)
    2 large eggs, beaten

    1 packet 6 filo pastry sheets for 2 fat cylinders OR 2 packets for 4 cigar shaped cylinders

     1/3 to 1/2 mug olive oil OR 67's fav, groundnut oil, either mixed with melted butter 

     1/4-1/2 mug fresh breadcrumbs
    
Method:

VEGETARIAN ST PATRICK'S DAY: SPINACH & EGG FILO PIE, lower fat & salt

A lower-fat, lower-salt but fabulously tasty version of an unforgettable Greek favourite...

Cyllinders of low-fat, low-salt Spanokopita (spinach & feta pie)
'really moist; loved the mushrooms' 'so tasty; wouldn't believe it was skinny.'  

first posted 6/16

Visitors to Greece who first experience the crisp, crackling spinach, feta and egg pie, known as Spanokopita, are usually blown away. Memories linger long.  And despite the fact that food on holiday never tastes as good at home, spanokopita recipes abound.  

The beautiful soft green filling makes it a perfect St Patrick's Day vegetarian dish.

For the health-conscious, including vegetarians, one difficulty lies in the pastry - paper thin filo sheets usually melded with lashings of melted butter. Feta, too, which produces the bold, tangy taste, is - whether from sheep's or goat's milk - high in saturated fat and salt. 

67's recipe is lower-fat, lower salt but terrifically tasty.  It is, indeed, even preferable to the orginal.  It includes mushrooms and cottage cheese; the mushrooms interrupting the one note texture of the filling; the cottage cheese replacing some of the high-salt feta. Both foods were included in a memorable  recipe from Martha Rose Shulman's Vegetarian Feast (sadly, out of print).     

There is a bit of work involved but the filling can be made a day ahead of time and refrigerated. Note that some supermarket filo pastries need defrosting overnight before it can be used. 

The photo shows a spanakopita for a picnic.  2 fat sliceable cylinders were the choice.  Pack into a stiff-sided container with serviettes protecting each layer. 

At home, an 8x11 inch;20x28cm rectangular version with 3 layers of filo below the filling and 3 above would work well.  Scrunch the overhang onto the edges. 

This recipe is not particularly budget friendly (there are more frugal versions on the net) but the taste of fresh spinach really is worth it.  Save it for special guests or a special occasion. 

Cost: £7-8
Serves: 6-8 as a main course; 15 or more as a picnic parcel

Ingred:
   113gm/4 oz mushrooms, in 1/2 inch/1 cm dice    
    olive oil (67 used Greek but any Mediterranean will do)
    2 large white or 3 red onions in med dice
    2 med to fat cloves garlic, minced  
    500 gms/8oz spinach (two large bags), washed & drained; remove grotty leaves & stems (make this a family task)  
    2 generous tablespoons chopped parsley
    1 tablespoon chopped fresh dill or 1 tsp dried dill (opt)
    1/8 tsp nutmeg
    pepper & salt
    
    150gms/5.3oz feta cheese, crumbled
    100gms/3.5oz cottage cheese
      20 gms grated fresh parmesan (opt)
    2 large eggs, beaten

    1 packet 6 filo pastry sheets for 2 fat cylinders OR 2 packets for 4 cigar shaped cylinders

     1/3 to 1/2 mug olive oil mixed with melted butter

     1/4-1/2 mug fresh breadcrumbs
    
Method:

1. Remember: the phyllo pastry should defrost in the fridge the night before cooking.  
2. Put a large, deep casserole pan over med-high heat
3. Spray generously with olive oil; add mushrooms; cook until all the liquid is gone and the mushrooms are nearly dry; this will take a few minutes.  Remove and set aside.
4. Add a thin layer of olive oil; sautee onions and garlic until onions are tender and browning at the edges - probably 5 mins 
5. Add spinach, parsley & dill if using; the leaves will fill the pan but gradually wilt down & reduce over 5-10 minutes; season with pepper and a little salt.  Add cooked mushrooms; mix. Place in a colander over a bowl and allow liquid to drip through as it cools (there shouldn't be too much). (Freeze juices for stock.)
6. When spinach is cool, coarsely chop.  In a large bowl, mix cheeses, then spinach and then eggs. Blend well.  Refrigerate overnight if making ahead.
7. When ready to cook: allow spinach mix to come to room temperature.
8. Preheat oven to 350F/180c/170fan
9. On a large board, lay out one layer of the phyllo pastry, keeping the rest under a damp cloth; brush with butter-olive oil mix, sprinkle over a light layer of breadcrumbs. Repeat with two more layers.
10. On the long edge add a generous sausage of either half or a quarter (depending on whether you're making 2 or 4 cylinders) of the spinach mix, leaving an inch clear on both ends; fold the ends over and roll the mixture until it is completely encased in the pastry; place on a cooking tray lined with greaseproof paper.
11. Repeat once for fat cylinders, three more times for cigars.
12. Bake 35-45 mins or until brown and crispy.
13. Cool on the tray.  
14. Using a sharp serrated knife, slice into pieces which fit easily in the hand.  Pack into a stiff sided container.  

Comments:

'I've eaten more spanokopita in recent years; this was one of the better ones.  It was nicely moist and the mushrooms were lovely.'  20+ fund-raiser 

'It is terrifically tasty but not greasy. I think I prefer it.'  retired writer

 Tip:

• Spanakopita Bites are the festive version of this, with either vegan, fish or meat filling 
• Uncooked spanokopita freezes well, & heats beautifully.  Bake at 350f/180/c/170fan for 45 mins.   

More Vegetarian dishes on NavBar: Recipes II...

                       

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. 

LUXURY DATE & NUT CHEESE CRACKERS, vegetarian indulgence, Vegan opt, fat-free

Something special for a Valentine's Day: fabulous Fruit & Nut Crackers with cheese and wine before dinner, or after dessert....

Gorgeous Cheese Platter: Home-made Date & Nut Crackers with Balsamic Onion Cheddar, Camberzola, fresh dates, grapes, celery & walnuts
'Best I've ever had.' 'Very satisfying crunch; love the combo of dates, nuts & cheese.' 

Nothing pleases more than home-made crackers but these fruit and nut wafers are the stuff of heaven.  

They are a crispy take on fruit and nut breads, the usual posh complement to cheese.  

The crackers are crunchy and delicately earthy; they go beautifully with hard or soft cheeses.  Exquisite as they are, they will require a bit of a financial outlay if you haven't a store of nuts and seeds on hand.  That said, the recipe makes a good 50-70 crackers.  

The original recipe is from Canadian tv baking guru Anna Olsen; 67 has been meaning to test it for ages.  A few changes were made to take account of 67's cupboard stores.

All-told, the crackers are pretty healthy - no fat and lots of fibre.  Half the flour is wholemeal and the sweetener includes mineral-and-vitamin laden molasses.  Stick to maple syrup and plant yoghurt and the crackers become vegan.

Once the ingredients are on hand, the actual making of the crackers is easy.  There are two stages -  start the recipe a day in advance - but there can be a gap of up to 3 days - or longer - before stage 2.  The crackers can be frozen after the first stage. 

These crackers may not be suitable for children.


Cost:  £8-9ish, depending on what's in the cupboard (12/24)
Makes: 50-70 crackers; dough can be frozen 

Ingreds:
   70gm/2.4oz dried cranberries
   100gm/3.5oz finely chopped fresh or dried dates
   70gm/2.5oz pecans or walnuts
   100gm/3.5oz pumpkin seeds or mixed sunflower & pumpkin seeds

   1/4 cup/60ml maple syrup or runny honey
   2 tbsp molasses/black treacle
   2 cups/500gm buttermilk OR 1.5cups/375gm plant yoghurt mixed with 1/2cup/125gm water or dairy or plant milk

   150gm/5.2oz plain flour 
   150gm/5.2oz wholemeal flour
   1 tsp baking powder
   1 tsp baking soda
   1 tsp coarsely ground black pepper
   50gm/1.75oz soft brown sugar
   2 tsp orange zest   
   1 tsp dried cardomom
   1/2 tsp salt

Method:

1. Preheat oven to 180c/350f; grease the inside of a 2 litre loaf pan; arrange a long strip of greaseproof paper along the bottom of the pan, with an overhang at both ends
2. If fruit are dried, place in a bowl and add boiling water; leave 5 mins then drain to remove preservatives
3. In a large bowl, mix dry ingredients plus orange zest
4. In a separate container, whisk together buttermilk, molasses & maple syrup; add to dry ingreds and mix well 
5. Stir in fruit, nuts & seeds distributing evenly; the batter will be thick
6. Scrap into the pan; level the top with a spatula
7. Bake 50mins in centre of oven or until a skewer inserted into the centre comes out clean
8. Cool in tin 30 mins; remove tin; place on cooling rack; cool completely 
9. Wrap in clingfilm; refrigerate overnight or up to 3 days OR freeze up to a month.
10. When ready for stage 2, line two baking trays with greaseproof paper or silicone mats; preheat oven to 150c/300f
11. (If defrosting and using the entire loaf, remove from freezer at least a day ahead and leave in the fridge until ready to bake.) 
12. Take the loaf out of the fridge; using a sharp serrated knife, slice the loaf as thinly as possible.
    
     
13. Arrange on baking trays - they can be quite close together
14. Bake 20 mins first side and a further 20 mins on the other side 
15. Cool 

Comments:

• 'Best I've ever had. Really crisp & tasty & look really appetising as well.' Political Agent
• 'I really like these. They have a satisfying crunch but are not dry.  The combination of dates, nuts and cheese is really nice but I would happily eat the crackers by themselves.' Political campaign manager
• 'These are as good as those very expensive artisanal cheese crackers that only come in packets of 6!' 'Delicious'. 'Very nice.'  SSAFA Caseworkers for the military

Tips: 

1. The biscuits will keep a week in an air-tight container but may need to be re-crisped in a moderate oven 10 mins 
2. Raisons rinsed in boiling water to remove preservatives can replace cranberries

Notes:The crackers pictured were a leaving gift for Marcus, a retiring caseworker with a military charity. 

Moranna, Phillip & Marcus
 stalwart caseworkers for a London branch of SSAFA, the veterans' charity

                         Please leave a comment in the box below

FESTIVE CREAMY SEAFOOD PASTA Healthier Indulgence, no common wheat, option for common wheat

Christmas Dinner Italian Style...

Seafood Pasta with Wine & Cream Sauce, Italian Style
'Subtle layers of flavour.  Wouldn't have tried this normally but half-fat, lower-carb is a winner.' Taster

This recipe is for households uninterested in traditional Christmas dinner but  compensating with some other utterly indulgent and delicious thing.

67goingon50 goes Italian-style with Creamy Seafood Pasta.  Seafood plays a major role in Italian Christmas dinner, as one of a series of courses, but 67's  hot Seafood Pasta is offered as a fishy alternative to turkey.  

And it is so mouthwatering and easy (and makes so much sauce!) you'll probably have it more than once over the holidays. 

To simplify life, the pasta's components are partially cooked the day before serving;  restaurant techniques are used to refresh the ingredients.  It is presented hot, with perfect textures.  

Though pasta might sound boring, this one is festive & special; it's as pretty as a Christmas tree and healthy, too.   

The rich, luxurious cream sauce is half-fat.  Plenty of vegetables reduce the carbs in each serving and add decorative pops of colour, like baubles.  Spelt spinach tagliatelle* - more greenery - suits those averse to common wheat (but any pasta in any shape or colour will work well). 

Frozen seafood makes the dish wallet-friendly (though fresh fish can be substituted - at a cost!).  

Cost: £4'ish to max ???
Serves: 2-3 but multiplies easily

Ingredients:

  generous handful per person of defrosted mixed prawns, calamari, mussels**
   
  1 fillet frozen wild salmon or white fish 

   75-115gm/3-4oz per person of spelt pasta (OR pasta made with common wheat)

   generous handful medium cauliflower florets   
   generous handful green beans, topped & tailed
   generous handful asparagus, if pockets are deep (opt)
   1/3 each red & yellow bell pepper, de-seeded and cut in fingers

OR if you can't be bothered, one package prepared Rainbow Veg*** 
   
Cream & White Wine Sauce
   28gm/1oz butter or butter & olive oil: 
    2 fat cloves garlic, coarsely grated or minced  
    1/2cup/124ml white wine/grape juice
    300mil half-fat extra-thick double cream***
    1/4 tsp freshly grated nutmeg
    1 tbsp brandy(opt)

    zest of one lemon
    generous squeeze of lemon
    
    1/2 bunch dill fronds or parsley, finely chopped

(Leftover sauce keeps three days in fridge)

Method:

SERVING DAY MINUS 1 

1. Bring a large pot of well-salted water to boil
2. Defrost and drain shellfish; blanch one minute in boiling water, drain, place in bowl, set aside
3. Have 2 other bowls on hand 
4. Prepare a large bowl of ice water
5. Add cauliflower to boiling water; wait 4-5 mins or until nearly done; remove with slotted spoon/spider; submerge in ice water
6. Add green beans, peppers & asparagus if using, to boiling water; wait 2 mins; remove with slotted spoon, submerge in ice water 
7. When cool, remove all veg from ice water; drain; place in bowl; set aside
8. Allow vegetable water to re-boil; add pasta; wait 2 mins less than stated cooking time; remove with slotted spoon or spider; add to ice water (the pasta will not be cooked but will be immersed in boiling water a second time)
9. If salmon fillet is not in its own packet, slide into a sealed non-leakable sandwich bag; drop into boiling water; wait 5 mins
10. When pasta has cooled, drain well, place in bowl, spray with olive oil to prevent sticking 
11. Remove salmon from boiling water; add to ice water; after it has cooled, break into bite-size pieces; add to shellfish
12. When all ingredients have cooled, wrap separately in cling film and refrigerate overnight

Cream Sauce

1. Melt butter over med heat, add garlic, cook 1 min
2. Add white wine and half-fat cream; bring to a gentle boil; cook 3 mins; season generously with salt & pepper
3. Add lemon juice, lemon zest, nutmeg & brandy if using
4. If mix is thin, thicken with 1 tablespoon cornstarch mixed with 1 tbsp cold water, place over low heat until mixture thickens 
5. Take off heat; pour into heat-proof container; cover surface with cling film; cool
6. Refrigerate overnight 

BEFORE SERVING

You'll need a very large pot, a med pot, one large bowl, and warmed serving plates/bowls

1. Bring a med pot of water to boil; reduce heat till simmering; set cream sauce in an ovenproof bowl over but not touching the water; allow sauce  to reheat gently
2. Bring large pot of water to boil
3. Warm a large bowl by filling with hot water; also warm serving plates
4. When cream & wine sauce is hot, set aside a few bits of seafood for garnish and drop the rest of the shellfish/fish into the sauce 
5. Add vegetables to boiling water; leave 2-3 mins; remove, drain on paper towels & keep warm in large serving bowl  
6. Add pasta to boiling water; leave 2 mins or until al dente; drain
7. Finely chop dill/parsley; stir into cream sauce
8. Keeping aside a few vegetables for garnish; mix the rest of the vegetables into the pasta
9. Use a slotted spoon/spider to retrieve seafood from sauce; leaving a few bits of seafood for garnish, add rest to pasta and vegetables; mix gently
10. Pour over 1/4-1/3 of the cream sauce without saturating the contents
11. Garnish with remaining seafood & vegetables
12. Serve the rest of the sauce separately

Comments
'This is really lovely, full of subtle layers of flavour.  I'd normally avoid creamy sauces but this one's low-fat, and the low-carb element is a draw, too.' Writer

Tips:

1. If you prefer, gently warm the sauce in a frying pan, add seafood at last minute, then stir in pasta and veg until well coated
2. Instead of blanching the seafood, gently fry in a little butter until nearly done

*Planet Organic, health food shops, specialist delis
**Iceland Premium Seafood Collection £8'ish/700gm
***M&S  £2.50

                                                                             More fish on Nav Bar: Recipes I/Fish...

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

NECTARINE STREUSEL CRUMBLE BARS, Egg-free, Vegan opt

An indulgent crowd-pleasing treat from low-priced fat ripen-at-home nectarines 

Nectarine Crumble Bars, with Raspberries or Walnuts
'Deliciously crumbly.  They don't feel as if they would be good for you; they satisfy the desire for sugar.  I prefer the raspberry ones' Taster

Nectarine Crumble Bars are one of those very special treats.  Layered with ambrosial flavours and gorgeous textures, it still manages to be stuffed with health-giving ingredients: fresh fruit, wholemeal flour, coconut and nuts.

The recipe does not involve eggs, and sugar levels are reduced.  Fibre is high.  A lower-fat option is available (see Tips below).

While the recipe calls for common/ordinary wheat flour it also works well with lower-gluten higher-protein spelt.   

It's a very simple recipe and part of it can be prepared in advance.

Cost: £2.75 for basic

Makes: 16-20

Ingred: 

   650gm/23oz (give or take) nectarines (or peaches), chopped coarsely 
   1/4 cup water, incl 1 tbsp lemon juice & juice of small orange (see below) 
   
   3 tsp cinnamon
   1/4 tsp nutmeg (opt)
   1-2 tbsp brown sugar (opt but adds a caramel/toffee flavour)
   
   zest of small orange 

   1/2 tsp vanilla

   150gm/oz plain white flour
   100gm/oz wholemeal flour
   1 pinch salt
   1/2 tsp baking powder 
   1/2 tsp baking soda

   100gm/3.5oz light brown sugar 
     30gm/rounded oz dried unsweetened shredded coconut 

   3.8oz/110g butter, softened OR vegan fat 
   
       
Topping (opt but adds delight) generous handful chopped nuts: walnuts, hazelnuts or almonds AND/OR handful berries - raspberries? blueberries? strawberries?
 
Method:

1. Coarsely chop nectarines (say 12-14 pieces each), add with water/juice mix, spices and sugar to a wide frying pan over moderate heat 
2. Cook gently until fruit has begun to soften but still has 'give'; depending on the ripeness of the fruit, it could be 3-10 mins 
3. Take off heat; add vanilla, scrape into a container, including all the toffee-like juices. This step can be done a day in advance. 
4. When ready to bake, preheat oven to 350f/180c/170fan/gas4
5. Put a wide strip of greaseproof paper down an 8x8 inch (20cmx20cm) tin 
6. In a large bowl, blend dry ingred, breaking down any lumps in the sugar; stir in orange zest, distributing evenly
7. Add butter; rub together until butter is the size of peas
8. Spread 2/3 of the mix in the pan, levelling the top with the bottom of a measuring cup; press down quite hard to firm up the base
9. Add the fruit, spreading as you go; level with a spatula
10. Scatter over berries if using
11. Mix chopped nuts, if using, into remainder of crumble; cover the fruit as evenly as you can, taking care with the edges. 
12. Bake 30 mins or until beautifully browned; half-way through, bring the back of the pan to the front for even browning
13. Place on a cooling rack; leave half an hour then cut into fingers or squares with a very sharp knife

Comments:

• 'That's so deliciously crumbly; they'd make an excellent lunchbox treat.  They  don't feel at all as if they would be good for you yet still satisfy the desire for sugar.  I prefer the raspberry ones; they've more flavour.' Political Agent
• 'Very enjoyable.  Good texture; the nutty ones have a good bite.  Sweetness is just right - not too sugary.'  Retired insurer
• 'Delicious! Can we have more?' 'Lovely!'  'Really good; I loved the fresh fruit.' Staff at a Veterans' Cafe

Tip:

• if the budget doesn't stretch to berries, add dried fruits eg raisons which have been blanched in boiling water and drained to get rid of preservatives
• low-fat option: replace 20-30gm/0.75-1oz butter with plain thick yoghurt 
• for a 2-for-1 option, cover half the base with berries and the other half with nuts before covering with crumble 

More bars on NavBar:Recipes II/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.