CRUNCHY ASIAN CABBAGE SALAD: high fibre; protein, low carb; budget & fodmap friendly

Chinese Leaf makes a great wallet-friendly replacement for lettuce and this salad is a terrific vehicle for it...

Crunchy punchy salad of Chinese leaves, carrots, cucumber and quick cook snap peas; tastes even better with the crushed peanuts 67 forgot to scatter over 

This combo of raw and cooked veg (cabbage, carrot, green beans) and a peanut  lime dressing is a great, satisfying replacement for the usual leafy green stuff.  

And the best thing about it is that it sits very well overnight in the fridge.  Make it ahead of time or, even better, make a double batch ready for the table or lunchbox  the next day.

Chinese cabbage, (also known as Napa Cabbage) is a crisp lettuce-like leaf, a cross between lettuce and celery, which adds healthy fibre to your diet.   It's got a delicate mild, sweet flavour that is wonderful in salads or stir fried.  (More details here:  How to...Chinese Cabbage).

This recipe, adapted from @Cooking Light is designed for small households - singletons & couples - but  multiplies easily.

Nearly all the ingredients are budget-friendly.  Oh, and the recipe has been adapted to make it fodmap-friendly!

Cost: £2'ish (6/25)

Feeds: 2-3 (multiplies easily)

Ingredients: 

   1 cup thinly sliced Chinese cabbage leaves, stems & leaves

   1/2 cup shaved or coarsely grated carrot

   1/2 cup cucumber (baby cucumbers for the fodmap wary)

   1/4 cup sliced green onions (green only for the fodmap wary)

   generous handful quick cook veg like green beans, mange tout or snap peas (opt) 

   handful radishes sliced thinly (opt)

   

Dressing

   1 tb peanut butter

   1 tb water

   1/2 tsp fresh grated ginger (or a generous pinch dried ginger if necessary)

   1/8 tsp grated garlic (opt)

   3/4 tsp red wine vinegar

   3/4 tsp soy sauce

   3/4 tsp toasted sesame oil

   3/4 tbsp lime juice 

   1/2 tsp lime zest

coarsely chopped salted peanuts

Note: leftover dressing keeps well in the fridge but 67 loves it so much it makes double the amount

   

   fresh parsley or chives (pref) or dried (opt)

Method:

1. Chop 1.5 inches off the bottoms of Chinese cabbage leaves, soak in a 9:2 solution of water and vinegar ; unruffle the frilly bits so the water can get at them; after 20 mins, drain; repeat; rub thick centres with a damp paper towel, slice thinly across the grain  
2. Remove greens of spring onions, slice down the middle; top & tail rdishes;  rest in a 9:2 solution of water and vinegar for 5 mins; repeat;  drain; rest on paper towels; top& tail, finely slice
3. Top & tail carrots; peel; shave or coarsely grate
4. Top & tail cucumber; cut into medium slices
5. Rinse top & tail quick-cook veg; drop into boiling water 3 mins; drain & submerge in ice water; when cool add to mixed veg, distributing ingredients evenly
6. Whisk dressing ingred together; moisten but do not drown the salad veg 
7. Garnish with coarsely chopped peanuts and or parsley or chives

Comment:

'This salad may not be for kids but the punchy flavours will attract anyone looking for a unique Asian-style salad.' Retired journalist

 

Tip:

The Twitter feed @Cooking Light produces lots of appealing low-fat recipes of late, many of them aimed at the young, busy working person.  Whatever your age or occupation, the feed is well worth keeping an eye on. 

This recipe has been adapted by B  Lee/ Bright Sun Enterprises.  

ONE STOP PINEAPPLE CHICKEN: frugal, lower fat, easy, high fibre, fruit

One-tray version of 67's popular family Chinese dish ...

Chicken but better: Bold flavours & textures anticipate spring

Back in 2015 when the blog first started, one of the first recipes posted was a family recipe brought into the 21st century: Pineapple chicken with Vegetables and a touch of Chilli.

Offering layers of wonderful flavour and texture, and a sensational contrast of rich protein, tangy sweet fruit and loads of crunchy vegetables, it had rave reviews.  Even those who were a bit sniffy about pineapple were coverted.

That recipe was for 6-8 people and could feed a crowd; this post is designed for small households: singletons, couples, pensioners.  

The easy one-tray Pineapple Chicken Platter  cooks in an oven or airfryer.  It has fewer ingredients, making prep easier but the flavours are full-bodied, delicious and more-ish.

Cost: from £3.50 (M&S High Welfare chicken) to £8'ish (Organic/Kosher)

Feeds: 2-3 (add cost of rice or noodles)

Ingredients:

2 chicken legs (thigh & drums)

1/2 red pepper, top & seeds removed (rub grooves under running water to remove dirt) 

2 sticks celery, bottom 2 inches removed,  soaked in a 9:1 solution of water: vinegar 20 mins,  drained & peeled

5inch/13cm chunk courgette

3-4 spring onions, green only, sliced down the middle, washed as for leeks, and chopped finely

3-4 baby tomatoes or 1.5 regular tomatoes in big wedges

1/3 c pineapple, either fresh (much better flavour & texture) (see tips below for  preparing a fresh pineapple) OR tinned pineapple chunks, in juice not syrup 

generous pinch of chilli flakes OR half a small red chilli,top & seeds removed

opt:

steamed brown rice OR

cooked noodles

Method:

Turkish Pide with an Easier Life twist (Updated): kidult food, prep ahead, low-fat, dairy-free, option for spelt flour

Pide is a low-cost staple in Turkey, a pizza-like bread covered with a layer of spiced minced meat and vegetables

updated 2025; original 2016

Weeknight treat, wallet-friendly fun family fare

In Turkey, the dough and filling are raw when the pide goes into the oven, giving crispy sides and a soft base for the meaty filling.

67 however prefers a crispy base, and in order to make life easier for cook on weeknights, pre-cooked a low-fat filling.  On the day needed, the bread boat - which takes only 15 mins prep - is flash-baked to prevent a soggy bottom.  

Minced lamb is the traditional filling but releases a great deal of fat and is rather expensive in the UK.

67 used beef instead, draining off fat to reduce cholesterol.  Minced turkey or chicken can also be used but the spices will need to be increased by 1/8.  

Vegetarians/vegans can replace meat with a favourite veggie mince OR if you don't have gut issues, crumbled firm tofu, fresh or out of a carton.  Increase spices by 1/8; test by frying a little of the filling and adjust seasoning accordingly.

Serve with crispy lettuce leaves and chunks of cucumber.

Cost: £4.50'ish (2/25)
Feeds: 3-4

Ingred:   

Filling:

How to.. Chinese Cabbage/Leaves :low fat & carb, vegan wallet friendly, easy, high fibre

Both  Photos from Stock

Chinese Lettuce (also known as Napa Cabbage) is a lettuce-like leaf with a hard base and core which keeps well in cold temperatures.  It's like a cross between lettuce and celery, and adds plenty of fresh healthy fibre to your winter diet. 

The leaves are pale and tightly wrapped; they have crisp, broad, white ribs lined with frilly tops and edges that reduce in size as you get closer to the centre. Both ribs and frills are succulent with a delicate, mild, sweet flavour and they are equally good stir-fried, steamed or raw in a salad.

They're highly recommended.

Chinese Leaves are about the same price as romaine lettuce but go much further.  Chinatowns are the freshest source; the price of a large Chinese Cabbage will come in at about £3 -- it keeps well but not forever.  If your household is small, 67 recommends going halvsies with another singleton or couple.  

UK supermarkets M&S, Waitrose and Sainsbury's stock Chinese Leaves but their offerings are smaller though lower priced. 

  

Prep is easy peasy.  Remove bottom 1.5 inches; separate leaves; blanche in a 9:1 solution of water and vinegar.  This step can be done up to 3 times.  Flatten the frilly bits to make sure the water gets at them.  After 20 mins, drain and rub the inner white core lightly with a damp paper towel.  Keep refrigerated wrapped in paper towels in a plastic bag until ready to use.

Separate the frilly bit from the core; shred the frilly bits and finely slice the core.  To cook, add to a hot lightly oiled pan and stir fry OR try the recently updated Salmon, Chinese Leaf, Chilli & Sweet Garlic Sauce.  

In summer, Chinese cabbage is ideal for make-ahead salads -- no sorry-looking wilted specimens here.  Prep as for cooked leaves;  add cucumber and a simple vinaigrette or a creamy yoghurt-y dressing for a tasty side, OR use as a base for something more complicated.  Nuts, seeds and fruit (fresh or reconstituted dried) provide something texturally stunning. 

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. 

 

BURGER SOUP: FAMILIES & PENSIONERS: dairy-free, lower fat/cholesterol, high fibre, easy, good value

Pleasing, satisfying North American Classic, cousin of the Beef Stew...for families or pensioners: 

1. Family

updated nov 2022

A hearty bowlful of beefy deliciousness 

This is one for the  favourites' list -- especially since Waitrose & M&S contiue to sell 500gm 20% fat beef mince at around £4.25 - not a bargain but decent value. (10/25).  But if you want to use a higher grade beef or kosher beef, that's fine, too; nsame methods apply but obviously costs rise.

Two recipes are available,one for families and one for pensioners.

Don't be afraid of 20% fat beef; the fat released is usually good quality.  The flavour of the beef is excellent and in 67's past experience, a bargain.

67's method for cooking the mince removes as much fat as possible (making it more suitable for cholesterol-phobes).  

Like many American supper dishes, 'Burger' Soup is hearty, easy to make, and reheats well.  There is an element of 'kidult' food here - it's a soupy version of the hamburger - but everyone who's eaten it (including the Blogger) loves it. 

As for the chief cook and bottle washer, the soup is a godsend one-pan wonder: you only need some warm bread/buns to go with, find a bit of salad and throw-together a dessert for a great, satisfying meal.  

To continue the American theme, 67 defrosted some recently baked banana cupcakes and topped them with peanut butter frosting. But quick, easy and more-ish brownies would also work.  

If beef is not in your food plan, turkey or chicken mince is an even lower-fat/cholesterol alternative. 

The vegetables can be chopped and changed without affecting its deliciousness; the soup freezes well. 

The slow-cooker method is recommended for best flavour but a stove-top version is included. 

1.  FAMILY VERSION 

Cost:  min £6.00'ish (10/25)

Feeds:  6

Ingreds: 

500gm/17.5oz ground beef

olive oil 

 

1 onion or half a fennel, (tough outer leaves removed, inner leaves soaked in a mixture of 9:1 water & white vinegar 20 mins; in small dice

2 sticks celery, in chunks (bite-size for slow cookers; smaller for quick version)

2 carrots, in chunks (bite-size for slow cookers; smaller for quick version)

bell pepper, topped, tailed, de-seeded and de-membraned, in bite-size chunks

2 cloves garlic, grated (opt)

2-3 med potatoes, in bite-size chunks, or a combo of potatoes, parsnips, swede or other root veg (2'ish cups)

1 can tomatoes 

1.5c beef broth (granules will be fine)

1.5 tsp tomato paste

2 tsp Worcestershire sauce

1/4 tsp salt 

1/4tsp pepper

1/2 tsp oregano

1/8tsp cayenne    

          

       

After soup base is cooked:       

       1 can (any old) tomato soup (M&S 65p)

       1 cup frozen peas or frozen diced mixed veg (if you can find them)

       Garnish: 1tbsp fresh or 1 tsp dried parsley flakes 

Method:

DAIRY-FREE DATE, ORANGE & WALNUT FREEZER COOKIES:spelt or wheat flour, dairy-free option, high fibre, make ahead, easy, early Christmas baking

These lovely biscuits* are full of healthy ingredients, and are perfect to make now, ready for the hectic festive season...

An unadorned deliciously moreish cookie stufffed with dates & nuts,
made in advance, frozen and baked to order. (icing is an option)

 

During the festive period, it's easy to experience sugar-overload with cakes, cookes and other icing-laden items designed to appeal to the sweet-toothed.  

For something different but still satisfying, these biscuits are a perfect alternative.  They're not too sweet and have a  more-ish quality that's somehow delicate AND robust.  The contrasting textures of crisp and tender are most appealing.    

And  - a godsend to Christmas planning - they are made ahead, frozen and baked to order.

Got a spare half hour -- or a family t(w)eenager who fancies making something easy for the holidays?  Prepare the dough; bake a few cookies for immediate consumption and stash the rest of the dough in the freezer.  

Slice and bake when needed, returning the remaining dough to the freezer. The cookies taste even better two or three days after baking.  

The recipes make 30'ish biscuits but is easily doubled. 

Cost: min £3'ish for standard ingredients; £4.00'ish for dairy-free (11/24)

Makes: 30

Ingreds:

113g/4oz pitted dates (67 loves loose Medjool dates but budgets usually dictate packaged, here Waitrose chopped dried pitted) 

zest of a medium orange

1/2tb fresh orange juice

1 stick/115 gm/4oz dairy or plant butter (67 used Tomor)

3/4 cup/135 gm/4.7oz brown sugar (or white or a 50-50 mix)

1 small egg

3/4 tsp orange essence 

scant 1 cup/120gm/4.2oz white, 1/4 cup/30gm/1oz wholemeal spelt plus 3 tbs extra flour (or standard wheat flour, all white or a mix of white & brown)

3/4 tsp baking powder

1/4 tsp salt

1/2 cup chopped nuts

Orange Glaze (opt)

zest 1/2 orange

1.5tb fresh orange juice

1/2 cup icing sugar

Method:

1. Pour boiling water over dates to remove preservatives; drain, rest on paper towel; add to orange zest & orange juice in med bowl; set aside. 
2. Beat fat at medium speed until fluffy; gradually add sugar until blended.
3. Add egg and orange essence; beat well.
4. In a separate bowl, combine flour, baking powder & salt;  beat on low, in stages, into butter mix
5. Stir in dates & nuts until evenly distributed; the dough will be  soft
6. Divide into three equal portions, cover with a damp tea towel.  One by one, pat into a log shape 6-8 inches long; place close to the long edge (nearest to you) of a piece if cling film that is longer than it is wide; tuck the edge neatly over and under the dough (enclosing it) and roll to the outer edge of the film; twist both ends to even out bumps and air pockets
7. Chill at least 2 hours or overight OR freeze up to 1 month.  
8. When ready to bake, preheat oven to 180f 350F degrees or in air fryer on bake function.  Line rimmed baking sheets with greaseproof paper
9. Take a roll of dough out of freezer (no need to defrost); use a sharp knife to cut as many 1/4 inch slices as you need.  Place cookies 1-inch apart on lined baking sheets.   
10. Rewrap dough and return to freezer 
11. Bake 9-10 minutes until edges are brown and centres are golden  
12. Cool slightly on baking sheets; move to wire rack to cool completely.
13. If glazing cookies, mix orange zest and 3 Tablespoons juice. Whisk in ½ cup confectioners sugar (add more for thicker glaze); drizzle over each cookie; allow 10 minutes to firm up.  
14. These taste even better a day or two after baking and  travel well  

Comments:

'I love these; they're crisp and crumbly at the edges, the insides are tender and cakelike, and the dates and nuts are perfect for the holidays.  More, the cookies look plain but will appeal in a sea of iced offerings.'  Retired writer

'The biscuits were delicious and melted in the mouth.  I wasn't sure what flavour they were but it didn't matter; I liked them very very much.  They don't need icing.'  67 caretaker

(inspired by Good Cooking Mum) 

 

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.

UPDATED BUTTERNUT SQUASH, ORANGE & GINGER SOUP: Vegetarian, dairy-free option, easy, prep-ahead, wallet-friendly

Warming Butternut Squash soup tantalises with Christmas flavours  but work equally well for Hallowe'en & Nov 5th.(Update)

                                                                                                                  first posted 2020; updated 2024

Hints of ginger & orange in this full-bodied party soup 

A bowlful of this luscious Butternut, Ginger & Orange soup is a delicious treat, sliding down like warm silk.  

It'a vegan, make-ahead, easy and wallet-friendly -- a boon for cooks as well as health-conscius family and guests.

If you can find a Golden Butternut squash (instead of standard gourds) the flavour of the soup is ambrosial. Grown in Greece, Golden Butternut Squash is promoted as having richer, sweeter and fuller flavour, intensified by roasting the squash in advance  

If Golden Butternut isn't available, a regular one will still tastes lovely. Fresh ginger adds warmth without heat, and fresh orange juice  adds a lovely citrus backdrop.

The recipe makes a very generous portion of thick rich soup base, too much for most households unless you're entertaining a crowd.  67 recommends freezing half the base for another time.   

Soup as a first course is always a wise dinner choice from a budget point of view -- soup satisfies hunger pangs without dampening the appetite but cuts down on demand for expensive mains.  

Cost: min £3.75'ish (9/24)

Makes: almost two litres

Ingreds

   1 good-sized (about 1kilo/2 pounds) butternut squash, peeled, seeds removed, in large bite-size pieces (see how to cut and peel a butternut squash from The Kitchen)

   2 handfuls cooked brown rice (adds fibre) OR 2 potatoes, peeled

   2 tbsp olive oil

   pepper & salt

  scant 1/2 cup white & light green bits of spring onions

              OR 1 med onion, coarsely chopped (FODMAP, see Tips)

  2 decent-sized stalks celery, peeled, chopped

  2 large carrots, washed and coarsely chopped

  1 tb olive oil

  scant tbsp dairy or plant butter

  1 quart/2.5 cups chicken or good vegetable stock (67 uses Marigold vegan granules)

Ingredients for each half recipe of base:   

   1.5 tb finely grated peeled ginger

   zest and juice of a medium orange (about 1/2 cup)

   slug olive oil

   min 1/2, max 1 litre good stock, depending on how thick you like your soup 

Garnishes:

• finely chopped chives
• Memorable Crunchy Croutons
• vegan bacon bits

Method:

CELEBRATING POTATOES WITH BBQ/BUFFET/AL FRESCO TREATS: many low-fat & salt, budget-friendly, easy, high-fibre, make-ahead

67goingon50 is celebrating the potato this week. 

These recipes for hot and cold dishes are made with any old standard garden-variety potato.  

For many people concerned about good health, weight gain or high carb counts. potatoes are - if not forbidden -  certainly limited. 

Which is a shame because potatoes have their merits.  They provide  fibre, have plenty of vitamins and minerals just below the skin and no fat. 

Potatoes also contain a type of fibre called resistant starch that feeds friendly gut bacteria and improves digestion.  Potatoes that have been cooked and cooled have higher levels of resistant starch.

Summer is such a great season for potato lovers.  Few buffet, BBQ or picnics will lack a potato dish.  And while it may sound odd to offer a hot/warm potato dish in the sushine, scalloped potatoes or just plain baked potatoes are surprisingly popular.  Even better for cook, you can get them ready in advance and forget about them until it's time for them to be cooked.   

For carb-phobes, it will be  easier to take a small portion or two without going back repeatedly for more.

Here are a few of the Blogger's favourite summer potato dishes 

-- hot, warm and cold.  Most of them are budget-friendly

Glamourous multi-layer tortilla: 

vegetarian, make ahead, healthier, budget conscious

Spanish Potato Omelette with Spinach, Tomatoes & Peppers.  Perfect taste of Spain that's as good as it looks.  Simple home-made or bought-in Sun-blush tomatoes provide unexpected bursts of flavour.

Lower-fat Tumbet (Layered Potato Ratatouille Pie):

Vegetarian with vegan option; prep-ahead, budget friendly

All of the intense flavour of the original without excessive richness.  Available in two skinny versions: one sprinkled with crumbled feta; the other, plain.  

Skinny Scalloped Potatoes, French Style: 

lower-fat, make ahead

Using milk instead of cream, this rich soft creamy wodge of potato slices melded together into glorious starchy creaminess.  As good cold (and with less resistant starch) as hot.  Great with meatloaf. 

UBER OVEN BAKED POTATOES

 easy-peasy, wallet-friendly

The perfect baked potato - fluffy interior & crispy golden skin - is a thing of wonder.  Cooking them is an art...get them just right with these tips.

Potato Foccacia

Easy-peasy no-knead bread, prep 24 hours ahead, Light wholemeal

Crusty pillowy bread that's a doddle to make is a welcome twist to a wallet friendly loaf.  Unusual but wonderful; moist with lovely seasoning. 

Spiced Potato Cigarillos

Lower-fat, baked not fried, oven or air-fryer; easy, inexpensive

More-ish Vegan Indian-style 'chip butties': a few steps but easy-peasy; punchy flavours with knock-em-dead gorgeous coriander sauce 

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.  

SPROUT, FENNEL ORANGE & NUT SALAD: Vegan, high fibre, fresh fruit

As part of either a pre-diabetic diet -or any healthy eating plan - this seasonal vegetable and fruit salad is a winner...

Derliciously healthy Sprout, Fennel, Orange Salad is full of texture & flavours
'Very satisfying & filling.  The contrast of  aniseed-y fennel and toasted almonds with sweet sprouts was wonderful.' Taster

This glorious mix of seasonal veg and fruit is adapted from Lisa Bryan's Downshiftology: Healthy Meal Prep (from Pure Wow, a collection of recipes and other items from its affiliates). 

It's perfect for the tail end of winter, offering a colourful multi-textured and multi-flavoured mix.  Happily, it's make-ahead and will travel well in a lunchbox.  It lasts 2-3 days in the fridge.

Serve on its own or with added protein and don't worry about adding carbs unless you really want to.   

Cost: £3.50'ish, depending on what's in the fridge & cupboard (3/24)

Serves: 3; recipe doubles easily

Ingreds:

Salad

• 225g/8oz Brussels sprouts, trimmed & finely sliced or processed
• 3 mandarin oranges, peeled, segmented, membranes removed and halved
• 1 green onion white & green, thinly sliced
• 40g sliced toasted almonds
• 1/2 medium fennel bulb, fronds & core removed, with shavings formed with a peeler and halved
• 11g parmesan (pref) or choice grated cheese

Lemon Vinaigrette

• 40ml extra virgin olive oil
• 60ml fresh lemon juice
• 1/2 teaspoon Dijon mustard
• 1/4 tsp honey, maple syrup or sugar
• 1/2 garlic clove, minced
• 4 teaspoon kosher salt
• freshly ground black pepper

1. Dressing: In a small bowl, vigorously whisk the oil, lemon juice, mustard, honey, garlic, salt & pepper until emulsified.
2. Salad: Place sliced sprouts in a heatproof bowl; pour over boiling water ;add a dash of vinegor or salt; leave 3-5 mins; drain & rinse in cold water. (this step is opt)  In a large mixing bowl, combine the sprouts, fennel, oranges, green onions, sliced almonds. Generosly drizzle the dressing on top without overwhelming. Sprinkle over parmesan/chosen cheese.

3.  Store in an airtight container in the fridge for 2-3 days.

Comment:

'Really fresh, filling salad.  I loved the contrast of fennel with sweet sprouts and orange.  And the crunch of toasted almonds was wonderful.' Retired writer

Please leave a Comment in the box below 

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

SIMPLE SUNSHINE CORN & AVOCADO SALAD WITH MAPLE DRESSING: Vegan, quick & easy, high fibre

Easy colourful salad with the delightful flavours and colours of early summer veg...

Sunshine Corn and Avocado Salad is perfect for this time of year
 at the dining table or al fresco. 

Colourful crispy corn, crunchy cucumber, gorgeously ripened juicy tomatoes & buttery avos are a terrific combo at any time.  But what makes this new 67goingon50 salad so special is the slightly sweet lime & maple dressing. 

A hint of sweetness elevates the ingredients and heightens the delightful mix of textures, flavours and colours.  It all makes for a pretty appealing plate.   

The salad is delicious (of course) but it's also easy to throw together and is ready in minutes.  It can even be prepared in advance and/or transported to a picnic with salad and dressing in separate containers.

And those bottom of the container/bags of artichoke hearts, lamb's lettuce, strips of red bell pepper?  They can be put to good use.  

In the photo, 67 added a few plump olives stuffed with pimentos; a previous version included cooked green beans and sunflower seeds.  If needed, a chopped up boiled egg would add protein.

The ingredients listed are for 2-3 but, really, you can make as much or as little as needed.

Cost: min £2.50

Feeds: 2-3 as a side

Ingredients:

1/2 cup fresh corn, cooked 5 mins in boiliing water and scraped off the cob OR drained tinned or frozen crispy corn (67 used M&S)

1/3 generous cup cucumber, in cubes not too much bigger than the corn (67 tested small thin-skinned Persian cucumbers) 

1/2 small avocado, peeled, diced and sprinkled with lime juice, salt & pepper

4-5 baby tomatoes, quartered

Optional handful of:

olives

artichoke hearts

cooked grean beans

seeds

nuts

finely chopped boiled egg

Maple Lime Dressing

zest of small lime     

2 tbsp olive oil
1 tbsp lime juice
1.5 tsp maple syrup (or for vegetarians, light honey)

salt & pepper 

Method:

CRISPLY ROASTED BROCCOLI WITH GARLIC & PARMESAN, easy, high fibre

 The recipe that turned 67goingon50 onto an oven-baked broccoli lover...

Roasted Garlic & Parmesan Brocolli
'...unexpectedly delightful; like a snack food!' Taster

The Blogger has never been a fan of roasted vegetables, having seen too many of them end up charred on the outside and half raw within.  

But brocolli, a much loved powerhouse veg full of vitamins and  apparently with cancer-fighting qualities, gets a bit boring steamed or stir fried.

This recipe is adapted from Chinese-Jewish telly chef Molly Yeh, whose enthusiastic praise for the dish was intriguing.  

After experimenting, 67goingon50 discovered that a longer time in the oven at a lower temperature is one key to success in roasting broccoli.  And it obviously helps if the broccoli - stems as well as heads - are cut in similar sizes.

What you end up with is crispy florets that are delightfully crunchy plus flavoursome tender stems.  They could pass as a snack food as well as a side.

The recipe calls for parmesan; it's perfect for using up the tail end of those supermarket wedges of parm (or its less pricy relative, Grana Padano) before they dry out and die.   But cheddar will do if that's all you've got.  

Cost: depending on what's in the cupbard, £1.75'ish

Feeds: 3-4; recipe doubles easily

Ingredients:

half a head of broccoli, around 200gm (tenderstem will also do)

1.5-2 med garlic cloves, grated

1.5-2 tbsp olive oil

1/4'ish cup grated parmesan, slightly less or more is not a problem

Sauce (opt): 50-50 yoghurt mayo with tomato paste & chilli crisp (Chiu Chow - extremely hot) or fchilli lakes

Method:

CHINESE RAMEN SOUP BOWL: frugal, quick & easy, healthy

When in need of a quick frugal and healthy meal, this Chinese version is ramen is heard to beat... 

published 2019; updated 4/23 

67 makes no apologies for re-posting this delicious noodle-soup bowl; as food prices rocket, terrifying us all, budget-friendly dishes that don't sacrifice good health is essential.

The Chinese version of Ramen is one of those go-to dishes when you've arrived home starving and want something good, fast.  As long as you have some stock in your fridge (or granules or cubes), a bit of protein and some veg, putting together a satisfying dinner is a cinch.

The great thing about Chinese noodles - supermarket as well as Chinatown's - is their relaltive cheapness; they also keep well in a plastic bag in the cupboard.  They come in all shapes and sizes, including low-carb, vegetarian and gluten or egg-free. (67's How to Use Your Noodle(s) is a good guide.)    

They're easy to use.  Pour boiling water over; leave 5 mins; drain.  Simples!

Like ramen, the ingredients depend on the contents of your fridge and cupboard.  

The Blogger had uncooked pork loin and broccoli in the fridge and added chestnut mushrooms, carrot shavings and green onions.  But any variety of veg and any meat will do, OR shellfish (fresh or defrosted) OR for vegans, tofu marinaded in a 1-1 mix of reduced-salt soy sauce & dry sherry mixed with a generous pinch of grated garlic and ginger. 

Specialist Asian ingredients aren't necessary but sliced reconstituted dried Shitake mushrooms (expensive but last forever), bamboo shoots, bean sprouts and finely sliced Chinese cabbage add an exotic layer of flavour and texture.
    
Whichever ingredients you choose, the broth needs to be well flavoured and plentiful.  For your health's sake, please do not use pre-packaged noodle & soup sachets; many contain nasty preservatives and noxious oils.  If you haven't had a chance to make home-made stock, granules or cubes are better.   

Cost: £1.50'ish, depending on ingredients on hand (2023)
Serves: 1, but multiplies easily

Ingred:
    1 knot noodles

   2/3 pint/400 ml good stock plus 1/3 pint water if stock is defrosted
   2 spring onions, whites only, finely sliced
   1 lge clove garlic, grated
   1 inch/2 cm peeled ginger, grated
   100-150 gms meat, fish or tofu
   a generous handful of two types of raw vegetable, eg broccoli, mushrooms, shredded carrots
    pepper
    reduced salt soy sauce

    garnish(opt): finely sliced green shoots of spring onions; sesame seeds 

Method:

1. If using raw meat, slice thinly; it will cook almost instantly in the hot broth  (partially freezing the meat and using a sharp knife will help) 
2. Frozen shellfish should be defrosted and rinsed; tofu should be cut into generous bite-sized pieces before marinading 
3. If using cooked meat or fish, cut or shred into bite-size pieces 
4. Place noodles in large bowl; pour boiling water over; rest 5 mins; drain & rinse; set aside 
5. Place stock, whites of spring onions, garlic & ginger in a good sized pot; bring to the boil. Reduce heat to slow bubble (If stock was defrosted, boil gently  5 mins, top up with 1/3 pint water)
6. Add veg & raw protein to stock, cook 2-3 mins; remove from stock with a slotted spoon; set aside 
7. Put half the noodles in a good-sized bowl (one with a heavy base for kids)
8. Scatter half of veg and protein on top 
9. Add rest of noodles then the rest of veg and protein 
10. Pour over boiling hot stock; allow to sit 1-2 mins  
11. Garnish with green onions and/or sesame seeds

Comments:

'Immensely tasty and satisfying, and so easy.  Great for all ages.' Retired writer

Tips:

• For children, reduce the amount of broth and cool it a little before serving in a sturdy bowl that won't easily topple over 
• If you liked this, you will also like Amost Instant Noodle Dishes, Thai Spicy Larb (minced chicken, beef, pork or tofu & noodles), and the ultra-frugal Spicy Sesame Noodle Salad          
• Other suggrsted vegetables:  green beans, carrot matchsticks, sliced celery or bean sprouts, mange tout, thinly sliced courgette (last three added to noodles at the last minute

                          More noodles on NavBar: Recipes I & II...

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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.