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

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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:

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:

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.

SWEET PASTRY DESSERT BISCUITS: easy special occasion indulgence

Delicate, thin and crispy - pretty little biscuits to accompany creamy desserts & fruit salads...

Sweet Pastry Cookies:
 'gorgeous little things but dangerous; one is never going to be enough!' 

These delightful crispy dessert cookies are the best accompaniment ever for mousses, ice cream and fruit salad.

They are actually made of sweet pastry from one of the best pastry recipes 67 has ever made -- or ever eaten - Candace Brown's Special Occasion Sweet Pastry from Great British Bake Off.  

Candice Brown (now running a country pub) made pie crust a a doddle for anyone frightened of pastry.  The pastry is made like cake: butter and sugar are creamed, eggs are added and then flour. 

The result?  Melt-in-the mouth pastry/biscuits not unlike the delicate sandy French sable.   

This recipe is saved for special occasions -- it's very rich with four egg yolks.  (Freeze the egg whites for meringues or make Grandad's Healthy Chocolate Raspberry Brandy Mousse).  67 made it slightly less unhealthy, replacing some white sugar with brown and some white flour with wholemeal - neither of which affected the delightful texture.

 

 

Sweet Pastry Biscuits

Cost: £1.75
Makes: 35'ish biscuits

Ingred:
   100gm/3 1/2oz unsalted soft butter
     75gm/2 1/2oz white sugar
     25gm/scant 1oz soft brown sugar

  4 egg yolks

  125gm/4 1/2 oz white flour
    59gm/1 3/4oz wholemeal flour
    25gm/scant 1oz ground almonds
    zest 1 lemon

Equipment: 2 baking sheets lined with silicone mats or greaseproof paper stuck down at the corners with some of the dough 

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:

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:

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:

CHICKEN KOFTAS, with an Asian Twist

Asian-inspired chicken koftas: delightful twist on the usual MidEast flavours...

Chicken Koftas, with an unusual Asian twist: low-fat, stuffed with fibre
'Yummy spicing fills the mouth with flavour.' 'Red vinegar dip is fantastic.'

These unusual - and delicious - Chicken Koftas are satisfyingly healthy.  Minced chicken/turkey team with high-fibre bell pepper, tinned bamboo shoots and green onions.  The spicing is Asian classic ginger and garlic with an enhancing layer of 5-spice powder or 67's Savoury Spice Blend.   

The photo shows cocktail-size Chicken Koftas but larger cigar-shaped ones will also work, as will wrapping the mix around skewers. (Soak wooden skewers in water before cooking.)     

The koftas are light in texture - none of that firmly-packed meat bullets here.  Before baking, they should be refrigerated a few hours or preferably overnight to help them keep their shape.

67 liked the koftas hot but tasters raved about the cold/room temperature offerings.  

Two sauces are offered (below). Ginger & Red Wine Vinegar is a thin but knock-out dipping sauce.  A piquant thick, creamy Green Onion Ginger Dressing works better for koftas stuffed into pittas or wraps with salad.

Cost: £5 min
Makes: 25'ish cocktail sized koftas

Ingreds:

  500gm/17.6oz minced turkey or chicken, thighs or breasts
  2 tbsp cornstarch

  2 egg whites (freeze yolks for custards or lemon curd) 

  2 tbsp dry sherry/shao shing rice wine/white wine/white grape juice
  1.5 tbsp toasted sesame seed oil
  1.5 tbsp soy sauce

  1 tbsp 67 Savoury Spices or 1.5 tsp 5-spice powder 
  1.5-2 tsp fresh garlic, minced
  1.5-2 tsp fresh peeled ginger, minced
  zest of a lemon

  3 tbsp green onions, green included, finely sliced
  2 tbsp fresh parsley
1/3 cup bell pepper, finely diced  
1/3 cup finely diced tinned bamboo shoots

Sesame seeds (opt)

See Dips below

Method:

1. Using two forks or light hands, break up mince in a good-sized bowl
2. Add cornstarch; combine
3. In a med bowl, beat egg whites till frothy, add liquid ingredients plus garlic, ginger & 5-spice or 67 Savoury Spices; blend well.  Add to mince; stir thoroughly.
4. Add scallions, bamboo shoots, bell pepper & parsley; distribute evenly throughout the meat
5. Line a tray or plate with cling film
6. Take 1.5 tablespoons of the meat mix.  With gloved or wet hands, form into a barrel shape about 2in/5cm long then roll just the bottoms with your palms to form a gentle point at both ends.  They'll look like elongated pointy eggs (see below)
7. Refrigerate several hours or overnight
8. When ready to serve, preheat oven to 180c/350f
9. Move koftas with a fishslice to a tray lined with greaseproof paper; sprinkle half with sesame seeds(opt)
10. Bake 15 mins or until the middle is no longer pink
11. Serve hot or cool with Asian Dipping Sauce and Spring Onion Ginger Sauce plus, if you like, a bowl of hoisin sauce 

Pointy, egg-shaped Asian Chicken Koftas,
ready for the fridge

Asian Dip (for dipping and drizzling) 

   2 tbsp minced garlic

   3-4 tbsp reduced salt soy sauce (Amoy/Pearl River Bridge)

   8 tbsp red wine vinegar or white vinegar

   1 tsp sugar (opt)

   1 tbsp toasted sesame oil 
   pepper 

Mix well and serve in a bowl

Ginger & Scallion Sauce (thicker for pittas & wraps)

  3 tsp grated ginger
  6 tbsp finely chopped white spring onions
  1 generous tsp grated garlic (opt)

  1 tbsp groundnut/peanut oil

  2 tsp toasted sesame oil
  150gm/5.2oz strained thick 0-fat Greek yoghurt
  1.5tsp reduced salt soy sauce 
  

Put ginger & spring onions plus garlic if using in heatproof bowl; heat oil until very hot and pour over - the ginger and spring onions will sizzle. Cool a little; add to yoghurt with toasted sesame oil & soy sauce.  Blend.  

Comments:
''Nice meaty snack; eaten cold, the flavours were strengthened.  Delicate spicing fills the mouth leaving a pleasant aftertaste. Vinegar sauce very good but would love creamy sauce, too.' Political agent
'Very tasty; light, a summer food.  Nice strong vinegar & ginger dipping sauce.' Campaign Manager

Tips:

• if older or toddler-sized family members prefer a very soft texture, the koftas can be steamed.  
• if using the Ginger & Scallion Sauce for pittas or wraps, line the bottom with a good layer of lettuce, tomatoes and cucumbers to stop the sauce soaking the bread

More poultry Nav Bar: Recipes I/Chicken

Please leave a comment

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.   

FAMILY HOLIDAYS: GREEK LAMB KOFTAS, make ahead, buffets & picnics

Luscious lamb koftas, delicately layered with spices and herbs...

updated 1 May 2018; photos   16/5/16

One of the most popular 67goingon50 recipes of all time
'Beautifully seasoned & spiced; brought back memories of the Mediterranean.' Taster

Koftas, Greek style, are full of flavour -- without heat -- and will please the kids as well as the adults on a holiday.  

Most of it can be prepared the day before: the meat can be mixed and moulded and the tahini sauce made.  Both can be refrigerated in a couple of layers of cling film until needed.  

Though it doesn't take much time to prep the salad on the day and is better for it, in an emergency the veg can be pre-cut and stored in an air tight container.

The photo shows the koftas in homemade chickpea flour wraps (for the wheat-phobic) but the cigar-sized sausages also fit beautifully into pitta pockets.  The raw cabbage salad, smothered with tahini-yoghurt dressing, ensures nearly all your 5-a-day veg quota is met. 

Minced lamb is traditional for this dish but minced beef or turkey thigh can also be used.  

Cost: £6.50 (3/23) for lamb; the frugal should go for turkey thigh or beef mince
Feeds: 6-8

Ingred for Koftas (cabbage salad & Tahini Dressing below)

   500 gm minced 10% fat lamb (or turkey or beef)
  
    1 med onion or half a Spanish onion, grated or processed into small shards
    1.5 tsp paprika
    1.5 tsp cumin
    1 tsp cinnamon
    1 tsp dried coriander
    
    zest of one lemon
    2-3 tbsp fresh mint, chopped medium fine, or 1 tsp dried
    2-3 tbsp fresh parsley, chopped medium fine, or 1 tsp dried
    1 egg (opt)
    pepper & salt

Method:

1. Start the night before
2. Spread out mince; cover with onion and dried herbs; mix well but lightly with two forks or hands, ensuring the herbs are blended into the meat
3. Add lemon zest & fresh herbs; stir well, distributing everything evenly; mix in egg  
4. Break off a tablespoon; fry to check for seasoning 
5. Form into fat cigar shapes about 3inches/7cm long, cover in 2 layers of clingfilm & refrigerate overnight
6. When ready to cook: Either (1), heat a large skillet on medium high heat; add a thin layer of vegetable oil.  Shallow fry the koftas -- 4 mins on the first side, then 3 mins for each of the other three sides. Cut one down the middle to check the meat is cooked through (a little pink is fine)
7. OR (2)  BBQ or grill on med-high heat until done to your liking
8. Remove to a cooling rack lined with paper towels
9. Arrange on a platter with tahini dressing, wraps or pitta and salad ingredients (if using pittas, slice an inch off the top and use it to line the bottom of the pitta to stop the sauce from making the bread soggy)
10. Generously drizzle both the meat and the cabbage salad with Tahini Dressing

1. Cabbage Salad 

half recipe Lamb Koftas

   1 generous mug finely shredded cabbage

   1/2 mug finely sliced peppers

   1/3 mug finely sliced red onion (opt)

   halved and sliced tomatoes

Tahini Dressing:

   200gm/7oz strained 0-fat yoghurt

   4 generous tbsp mayonnaise
   2 tsp lemon juice or white wine vinegar
   1 med clove garlic, finely grated
   2 tbsp chopped fresh mint or 2 tsp dried  
   pepper & salt
   2 tbsp good tahini
   1 tbsp toasted sesame seeds (opt)
   
Mix well

Comments:
'These were beautifully seasoned, spicy but not hot.  I loved them; the entire package of meat & salad and the tahini dressing brought back memories of the Mediterranean. They would make lovely canapes in smaller form.' Retired writer

   
Tips:

• The koftas were shallow fried in sunflower oil; cooking them any other way can reduce flavour and dry out the meat.  Reduce fat by resting the cooked kaftan on paper towels.  
• 67 does not have a barbeque but has seen koftas formed around wooden or metal skewers for open-air grilling.  If using wooden skewers, soak them in water overnight (before skewering the koftas) or they'll burst into flames!
• slice an inch off the top of the pitta and line the bottom to stop the sauce from making the bread soggy
• finely diced fresh chills can be served in a separate dish                           

 More hot weather dishes on Nav Bar: Recipes I   

Please leave a comment

   

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.   

DOUBLE DUTY CHERRY SALSA: budget friendly, fat/dairy/egg free, vegetarian option

Turn glorious cherries into a super tasty salsa for cooked meat...

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

Try this twist -- a cherry salsa with Asian seasoning.  It's colourful, tasty and rather sassy.  It is perfect for brightening up cooked chicken or duck, or poached chicken.  

 A vegetarian version is on offer, too - with or without the Asian spices - teamed with cottage or ricotta cheese spread on flatbread or toast.

Like all salsas, it's pretty easily thrown together.  It will keep well refrigerated for 4 days; if transporting to a picnic or barbecue, pop it in a large cooled jar with a tight fitting lid.    

Cost:  £2.50 (7/2022)
Makes: 1.5 cups, multiplies easily

Ingred:
   1/2 cup cherries, halved, stones removed    
   1/2 cup cherry toms, quartered 
   1/2 cup cucumber, de-seeded &  finely chopped
   2 tbsp red onion or whites of spring onions, finely sliced
   1/2 red chilli, seeds & membrane removed, finely chopped 
   zest & juice of half a lime
   1 tbsp roughly chopped coriander or green of spring onion

Asian additions:   
   1 tsp reduced salt soy sauce
   1 tsp dry sherry
   1 generous tsp finely grated peeled fresh ginger
   1/4 tsp 5-spice powder

Vegetarian version:
   the Asian spices are optional
   2 tablespoons light veg oil (olive or groundnut) 
   cottage or ricotta cheese (dairy or vegan)
   flatbread, bought or made (15-minute flatbread)

Method:

1. Combine all salsa ingred except Asian spices in a large bowl; take half and roughly process with a blender (or chop further into tiny pieces)
2. Fold processed mix into the salsa ingred
3. Add Asian seasoning if using
4. Refrigerate 30 mins

For vegetarian version:

1. As above, without Asian ingred, but with couple of tablespoons light oil  
2. Spread cottage cheese/ricotta on flatbread or good toast
3. Top with salsa
4. Probably best served with knife & fork 

Comments:
'The mixture sounds improbable until you try it; the cherry and onion blend so well.  It's perfect with cold meat and good bread but would also be good as a topping for melon.'  Political Agent 

Tip:

 Also works as a dip for tortilla or pitta chips

 * inspired by Food & Wine & Bon Appetite 

                                                           For similar recipes go to Sauces/Dips... 

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.   

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:

LOWER-FAT TUMBET or POTATO RATATOUILLE PIE: vegetarian/vegan, lower fat, prep ahead, picnics

Savoury potato and ratatouille pie: substantial and delicious hot, warm or cold

updated 5/2023; first posted 2019

Skinny Tumbet: layered potato, courgette, aubergine & tomato pie
'...all of the intense flavour without excessive richness' Taster

6/7/16

Tumbet was a summer staple in the 67 kitchen until its incredible richness became too much for a health-conscious diet.  Skinnier Tumbet is adapted from a recipe by Sophie Grigson (daughter of Jane and now with her own show on Food Network) published many years ago in the Evening Standard.  

Tumbet is often described as a Mallorcan/Canary Islands version of ratatouille but it's not a stew - it's an oven-baked layered dish. 

Tumbet unlike ratatouille however also contains potatoes. Its components are more multi-textured and in Spain it can accompaby meats.i

This recipe is designed to cut fat sharply without losing flavour. 67goingon50 developed a method of cooking aubergines without using pots of olive oil in the recipe Marvellous Meatless Moussaka. The experience helped re-work the tumbet to produce a lighter, healthier but still delicious dish.  

67 made two skinny tumbets. One was sprinkled with crumbled (leftover) feta; the other was plain.  Both tasted good though the feta version makes a more nutritionally balanced dish.  

It's a straightforward recipe but some prep the day before -- cooking the vegetables and making the sauce -- reduces stress on the day. 

Cost: about £5.50 (5/23)
Serves: 6-8 as a side; 4-6 as main (recipe halves easily)
Ingred:
  
 1 large aubergine (about 8oz/225gm), in 1/4in/1/2cm discs

   1.5 lb/3/4 kilo waxy potatoes in 1/4in/1/2cm slices (67 used new potatoes; but really any also do if not overcooked)

   3 peppers, any colour, deseeded and in 1/4in/1/2cm spears  
   olive oil, about 1/3 cup

Tomato Sauce   

    2 x 14 oz tins chopped tomatoes or passata (a little more expensive but smoother)
   3 cloves garlic grated
   3 sprigs fresh thyme or 1/2 tsp dried
   1/2-1 tbsp sugar (opt but counteracts the acidity of the tomatoes)
   pepper & salt

   feta cheese (opt)

Method: