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

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

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

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

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

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

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

Cost: £2'ish (2020)

Serves: 4, multiplies easily

Ingred:

    1/2 tablespoon olive oil

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

    med garlic clove, grated (opt)

    200-300gr/7-10.5oz broccoli,

        flowers & peeled stems

    100gm/3.5oz frozen peas 

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

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

    1/2 teaspoon sumac (or lemon zest)

    juice of half a good-sized lemon

    plenty of salt & pepper

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

Method:

CURE-ALL CHICKEN & RICE, for dicky tummies, low-fat, easy

Easily digested, delicate, lovely chicken rice: 

Chicken Rice: Gentle comfort for the ailing AND glorious main for the robust 

'...settles the stomach, easy to digest and tasty - not in the least boring'

Chicken Rice is wholesome and sustaining; its delicate flavours soothes a dicky stomach but also delights and satisfies the healthy.  

The dish pretty well cooks itself.  It can be served as it is but a trio of piquant sauces, served on the side, enlivens the dish.   

For singletons, leftovers are easily portioned up and frozen.

Brown rice is best for this dish; the high fibre content is beneficial to the gut.

Cost: £5 to £10, depending on the chicken
Feeds: 4

Ingredients:
   1 cup brown rice
   2-3 cloves garlic, unpeeled
   2 x 1/4 inch slices fresh ginger, peeled

   2 cups water or stock

   1 whole chicken, the best you can afford, backbone removed (save for stock) & breast flattened OR 4 chicken quarters
   med onion, pref red but white will do, finely diced

   couple of handfuls small cauliflower florets
   generous handful green beans or mange toute, string removed

  Garnish: small dish each of
      reduced salt soy sauce
      oyster or hoisin sauce
      ginger-scallion sauce

Method:

ONION TOMATO JAM, heart-friendly, vegan, low preservative

Onion Jam: savoury & sweet sassy side for cheese...

updated 10/25;1st posted 2019

Savoury & Sweet Low-Salt Onion Tomato Jam
'Amazing. Very yummy.' 'Delicious! Good strong taste.'Tasters

updated 28/8/19 

Here's a heart-friendly relish that's low-salt/cholesterol/preservative.  It's also vegan, wallet-friendly, make ahead and ...oh yes, absolutely delicious!

The elements of sweet and sour are in perfect balance.  It is nothing like Italian tomato sauce; other ingredients - some unexpected - bring brilliant undertones to the overall taste.  

Onion jam is so sensational with home-made bread, good cheddar and cucumber; mass-produced brown pickle will forever be second best.  One taster tested it on Cheese Fries and produced it wonderful.  67 sees it alongside cold meats and over pan-fried potatoes. 

It was originally created as an alternative to bacon/pastrami jam, off-limits to anyone with salt/blood pressure issues.  But a small amount of bacon can be added to the Onion jam (see below) for those lusting after a healthier Bacon Jam.  

Cost: £3'ish
Makes: 1.5 cups, recipe doubles easily

Ingredients:
   125gm/4.5oz sun blush tomatoes, either home-made (frugal) or purchased

   1 large onion, finely diced (one cup) OR a large fennel well cleaned and rubbed free of dirt

   2 cloves garlic, grated (opt)
   1-2 tbsp olive oil, (ideally garlic olive oil)

   100 gm fresh tomatoes, core removed and diced (1 med-large)
  
   1 packed tbsp brown sugar
   2 tsp white sugar
   25 ml maple syrup (honey for non-vegans)
   35ml white vinegar
   15ml fresh squeezed orange juice
   zest of 1/2 orange
   1/2 cup brewed coffee
   
   coarsely crushed black paper

Method:

HOLIDAY HOISIN-ORANGE BEEF KEBAB/SKEWERS

As a canapé or for supper, these scrumptious skewers shout 'Eat me!'

Beef Skewers with Hoisin Orange Glaze 
'Oh my goodness! They are absolutely wonderful!' Taster

Chunks of beef, chicken or pork in a smoky-sweet Asian-sauce is threaded on skewers with 'shrooms and toms to make a sassy treat.

67 created these for a cocktail do, using rump steak (great texture) but sirloin, rib-eye or budget-friendly lean diced beef can also be used.  Chicken or pork will also work.  

With cheaper cuts, marinade 24 hours to tenderise the meat and allow the flavour to penetrate the muscle fibres.  The fruit & veg offset the richness of the marinade; they also help the meat go a long way. 

High temperatures either by grilling, barbecuing or roasting bring out the best of the meat, encouraging some fat to render off while still retaining moisture.  Once cooked, glaze the skewers with honey & orange.  A slightly charred exterior is ideal.    

Cost: say, £5 but more or less depending on the meat 
Makes: min 10 1 inch/2 1/2cm skewers 

Equipment: cocktail sticks 

Ingred:
   200gm/7oz rump or sirloin steak (or casserole steak/lean diced beef for the frugal) OR chicken breast or pork fillet
    handful cherry tomatoes
    handful mushrooms, pref chestnut

Marinade
    2 tbsp hoisin sauce
    2 tbsp sherry or brandy or white grape juice
    zest of an orange, not too finely grated
    juice of half an orange
    1 tsp grated ginger
    segments from half an orange

Glaze 
   1 tbsp runny honey or maple syrup
   1 tbsp fresh orange juice
   sesame seeds
     
Method:

1. Prepare at least 6 hours or the night before needed
2. If toms are not organic, soak in a solution of 9 parts water to 1 part vinegar 20 mins; rinse, drain; refrigerate 
3. Brush mushrooms with paper towel to remove grit; set aside.  
4. Cut beef into generous 1.25 inch/3.5cm squares (your butcher will do this  if asked nicely); remove fat/sinew 
5. Mix marinade ingredients; pour into a sealable plastic bag
6. Add meat, smoosh it into the marinade
7. Refrigerate 6 hours or overnight (24 hr for cheaper cuts of meat) turning now and again 
8. When ready to cook, preheat oven to 200c/400f
9. Cut off pointed ends of orange segments (what's left will stay longer on the skewer)
10. Slice mushrooms thickly
11. Drain meat
12. Thread onto a cocktail stick in this order: tomato, beef, orange segment,  mushroom
13. Place on a rack in a baking tray; cook in upper oven 5-7 mins; brush meat with glaze, sprinkle with sesame seeds & turn 
14. Serve hot 

Comments: 
'Oh my goodness; these are wonderful - full of umami flavour.' Wine journalist 
Silence on first taste followed by lots of appreciative noises: other guests  

More starters/canapés NavBar: Recipes 11

                          Please post 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.

SPICY 'GLASS' NOODLES WITH MINCE, dieters' delight with vegan/ carnivore options

A light, beautifully spiced summer salad with an exotic twist...

Prep-ahead Dieter's Delight Salad of 'Glass' Noodles with Spicy Mince.
Triple Duty: vegan or carnivore (Taster: 'Awesome flavours!')

This gorgeous spicy, sweet and refreshing salad - a cold version of the wonderful Thai Larb - is a delight.  It's free of high-sugar simple carbs (see simple vs  complex carbs below), is full of crunchy vitamin-loaded veg and is incredibly versatile.  It's also, despite being light, satisfying.  And though the ingredients list is longer than normal, it is wallet-friendly

The picture features firm tofu (making it vegan) but chicken, pork or beef mince can also be used.  The 'glass noodles' are made with green bean starch; they  can be replaced by egg noodles but will raise calorie levels. 

67 has given minimum and maximum amounts for those wary of/adore heat and offers alternatives for kitchens low on some ingredients.

Whatever your choice, the dish has minimal cooking; life will be easier if some steps are prepared the night before.

The salad is still fabulous the day after it's made or even the day after that so it could be worth your while to double the recipe.  It packs and travels well.  

Cost: £5'ish (7/23) depending on chosen ingredients 
Feeds: 2-3 as a main, double that for a side

Ingredients

Green Bean Vermicelli/glass noodles
 (Dieter's Delight)

   110-150gm/3.8-5.2 firm tofu, frozen & defrosted

   1 medium, or 3 small, packets green bean vermicelli (glass noodles) totalling 150gm/5.2oz  (see how to use your noodle/s)
   
   2 dried shiitake mushrooms, (OR 5 good-sized regular mushrooms)
   1/2 red onion, in small dice
   1.5 spring onions, white & green

   1/4-1/2 tsp chilli flakes or small fresh chilli, membranes & seeds removed, chopped finely
   1/4-1/2 tsp siracha sauce or tabasco
   1-2 tbsp soft brown sugar
   1/3 tsp fish sauce OR the zest and juice of a lemon Or 3/4 tsp hoisin sauce
   clove garlic, grated
   1/2 tablespoon grated, peeled fresh ginger
   zest and juice of one lime (this is essential)
   1-2 lemongrass (optional)
   1-3 tablespoons reduced salt soy sauce

   7 mint leaves (opt) 
   2 tbsp cilantro or parsley (opt)
   
   If not using above herbs, garnish with chopped parsley

  Handful: green beans or mange tout (strings removed)
               small cauliflower florets
               finely shredded red bell pepper
               grated raw carrot

Garnish: 
       generous handful roasted peanuts, oil and salt rubbed off, coarsely chopped 
       1 lime in 8 wedges

 Method:

INSTANT BALSAMIC STRAWBERRIES & HAM SALAD: other protein options, almost instant, low-fat,

Strawberries are not just for Wimbledon - teamed with silky Italian or Spanish ham & Balsamic dressing they make a sassy satisfying salad ...

So quick & easy: Strawberry Ham Balsamic Salad (other protein options avail)
'A winner; I loved the flavours and textures.' Taster

Strawberry may seem an odd thing in a savoury salad but the juicy sweet fruit goes well with cold cuts like meat, smoked fish or salty soft cheeses.  

Inspired by tv cook Valerie Bertinelli, 67 wanted something very, very easy and super-quick to put together.

It's an 'impulse' salad designed for UK weather.  You know, taking advantage of the sunshine & heat which somehow miraculously continues at the end of a working day.  Giving in to an impulse, picking up ingredients on the way home, relaxing and basking in warm weather.  

It's an indulgence, to be sure, but mouthwatering and delectable.  

A frugal version of this recipe which takes more time is also given.

Cost: £3-5, less with frugal option 
Feeds: 2-3 but doubles nicely

Ingredients:
   1 x 100gm pre-packed mixed leaf salad (67 used baby leaf rocket)
   70 -100gms prosciutto OR Spanish serrano & chorizo selection* (2x taster packs) OR Pastrami
   2 generous handsful sweet strawberries, sliced thickly
   few tablespoons flaked almonds

Vegan option: replace ham with vegan bacon bits, made with bacon-sized strips of bread instead of breadcrumbs

Vegetarian option: replace ham with crumbled feta or goats cheese; replace flaked almonds with lightly toasted walnuts or pecans

Fish option: replace ham with cooked prawns or calamari; replace flaked almonds with shaved dried unsweetened coconut (not the kind for mixing into cake batter but the kind for decorating)

Frugal option: spinach or other salad leaves; 100 gms bacon in strips, fried till crisp; replace almonds with one third recipe crispy croutons 

   Balsamic Vinaigrette 
      3-4 tbsp good olive oil
      1 tbsp balsamic vinegar
      good pinch salt and 1/8 tsp pepper, pref. coarsely ground
      1 rounded tsp wholegrain mustard
      1/4 tsp sugar, honey or maple syrup (opt)
Pour all ingredients into a jar with a tight fitting lid and shake until thick and blended. Check seasoning

Serve with: crusty French bread

Method:

MUMS' VEGETARIAN EASY-PEASY WHITE CHOCOLATE & RASPBERRY PIE: no-bake; quick & easy, lower fat & sugar, part prep-ahead; no

A lower-fat cream pie with full-fat flavour; it's no-bake & ready in minutes...

Lower-Fat White Chocolate Cream Pie with Berries 
'Lovely and creamy; it has full-fat flavour.' Taster  

29/4/20                      

Note: This recipe has not been tested for dairy-free products

Check prices for 2026

67goingon50 has been posting easy-peasy recipes using only a few ingredients since the year dot of the blog and continues to do so.

White Chocolate Raspberry Pie has only five ingredients apart from the pie shell: cream, yoghurt, white chocolate, icing sugar and vanilla.  Alcohol is optional.  

The pie is part of the Emergency Baking series; you know, when unexpected/ special guests are on the way. Or even when a fabulous but time-saving dessert is required. This one has an added advantage - it's no-bake.

At such times, no one minds cheating with pre-baked all-butter or no-butter pie or tartlet bases* - or even ready-made pastry.  Neither is expensive for what you get but if you make your own pastry, the total cost falls.

The raspberries can be replaced by strawberries, blueberries or blackberries, all of which have their own unique health-giving nutritional profile.

One warning: you need white baking chocolate; white chocolate bars for eating will not do.  You will find it in the baking sections of supermarkets, next to dark baking chocolate.  

Melting white chocolate needs careful attention; too much heat and it seizes up.  Heat over simmering not boiling water.  

Cost:  £6, less if making your own pastry (3/19)
Serves: 12 decent portions

Ingredients:
    1 x 8 or 9inch pre-baked pie shell (supermarket is fine)
    200gm whipping or double  cream
    200gm 0-fat plain Greek (thick) yoghurt
    

    120gm white baking chocolate** broken or chopped into small pieces
    

    1 tsp vanilla
    1 tbsp icing sugar
    2 tbsp brandy or other liquor OR white grape juice

    1 punnet raspberries or other fruit

Method:

BLOGGER'S FAVES: SUBLIME HOT AVOCADO PILAU

Makes you feel you've died and gone to heaven....

                           Sublime Hot Avocado Pilau                     (first posted 5/11/2015)

'When I first tried this, I thought I'd died and gone to heaven.' Taster

This wonderful vegan dish has multiple layers of exquisite flavour & texture.

Its super special -- warm, rich and comforting.  It is truly memorable. 

It is also a great solution to waiting around for avocados to ripen and then finding they've gone past their best.  Heated, the avocado softens, becoming even more buttery and beautiful.

67 prefers brown rice for this recipe -- its flavour, nuttiness and health-giving properties give the dish a delightful oomph. As long as the brown rice is cooked properly - instructions below - it will be fine.  White rice is also good, as is orzo, the easily digestible rice shaped pasta.  

This is the hot version of the popular Avocado Pilau Salad.   

Cost: £3.50 (2019)

Feeds: 3-4 as main; 6 as side

Ingred:

   8 oz/225 grams brown rice

   

   1 tbsp vegetable or dairy butter

   1 tbsp olive oil

   4 tbsp finely chopped onion (whites of green onions, yellow onions or shallots: all fine) 

   1 stalk celery, peeled, and finely chopped

    4 oz/100 g thickly sliced mushrooms

   1/2 tsp grated garlic

   4 oz/100 gm fresh diced tomato flesh (from peeled & deseeded toms) OR if you can't be fussed, 6 oz/150 gm baby toms 

   2 oz/50g (untoasted) pine nuts

   4 tbsp dry sherry/white wine/grape juice  

   1/4 tsp dried marjoram or thyme

   freshly ground black pepper

   1 good sized avocado

   juice and grated peel of half a lemon

   Garnish: Parsley

Method:

1. Cook rice and keep warm.  (Brown Rice: rinse well in a sieve and allow water to run until it comes out clear.  Drop into lots of boiling salted water, cook at a rolling boil 25 mins.  Drain and rise with boiling water from a kettle.) (White rice: rinse well in a sieve and allow water to run until it comes out clear.  Drain.  Add double the amount of good stock - veggie if you're feeding vegetarians.  Cook according to packet instructions.)
2. Prepare tomatoes: remove stem, slice an x into the bottom of the tomato; dropinto a bowl of just-boiled water 5 mins or until peel starts coming away; drain, remove peel with sharp knife.  Cut tomato in quarters, lay flat; position sharp knife at pointy end of tomato quarter; slide knife under membranes & seeds and slide to end, discarding seeds. Chop tomato flesh into small bite-size pieces 
3. 10 minutes before end of rice cooking time, peel and dice avocado, mixing carefully with lemon juice
4. Saute onion & celery in butter and olive oil, about a minute
5. Add garlic, mushrooms, tomatoes, pine nuts and herb of choice.  Stir & cook until mushrooms are nearly done.
6. Add sherry/wine/grape juice.  Simmer a few minutes.
7. Add rice to veg;mix well and gently heat through.  (You may need to add a tbsp or two of stock if using brown rice).
8. Add avocado and toss gently; every spoonful should contain avocado and vegetables. 
9. Garnish with a few branches of fresh parsley, chopped parsley scattered over 

Comments:

'When I first tried this recipe, I thought I'd died and gone to heaven.  I just loved the warmth and butteriness of the avocado, the contrasting crunch of pine nuts and the gorgeously savoury rice punctuated with the firm mushrooms and bits of tomato.  I never tire of making it.'  Blogger

*Adapted from one of the first tv chefs, Robert Carrier.  

Tips:

• For the ill and infirm or small children, replace alcohol with good stock. Use white rice or orzo  and cut back on the pinenuts. You could also add a handful of currants soaked overnight in orange juice
• Good as a main course but also goes well with chicken or fish.    

POST FIREWORKS SOUPS: HOT & SOUR SOUP, hot in every way, part prepare ahead, fod map friendly, vegan, low fat

Soups for Hallowe'en often offer a kick of spices to take off the chill after outdoor events.  This one, for sophisticated diners, has an Asian twist with exotic heat.  It's stunningly delicious...

first posted 2018; updated 11/2024

Hot & Sour Soup - warming and health giving!
'I love this; it's got amazing flavours & is so easy to digest!'  Taster 

An Oriental favourite, Hot & Sour Soup, gives an exotic twist to any Hallowe'en party, with gentle lashings of heat (and, no, that's not a contradiction!).

It's not only unusually delicious, it's also packed with ingredients that boost the immune system at a time of year when it needs strengthening. 

Unlike most commercial Hot & Sour soups, 67's does not have a clear base.  But it shares good strong flavours and has the added bonus of creamy,  non-dairy textures.  With plenty of fresh ginger and chilli, the soup warms and invigorates internally.   

There are several steps to complete to get to the finished product but they're straightforward and well worth it.  They can be completed in two stages.  

Three ingredients are needed which may require some shopping.  One - dried shiitake mushrooms (expensive but keep forever) -  requires a trip to Chinatown. The other two - tinned bamboo shoots and tofu - are often available in major supermarkets.  The dried/tinned products keep well and will add unusual savoury undertones and textures in other dishes.  See Chinese Ingredients to Spice Up Your Cooking.

The soup does not freeze well but is so tasty it will go fast.

Cost: between £6-8'ish, once special ingred are purchased
Serves: 8-12; recipe halves nicely

Ingred:
   2 med to large dried reconstituted Chinese mushrooms, incl juices (see method) set aside (optional but adds unique flavour; replace with equivalent dried porcini mushrooms)

   1/2 cup/70 gm/2.5 oz bamboo shoots

   70-100 gms/2 1/2-3 oz minced poultry, shredded white fish or minced seafood (vegetarians/vegans can replace with soya mince or crumbled tofu)
   1/2 tbsp light veg oil
   soy sauce

   5 cups/1 litre good stock (pref home-made but granules, cubes are ok)
   1 tbsp reduced-salt (not low-salt) soy sauce
   1 large clove garlic, minced or grated (opt)
   1/2 to 1 tbsp grated peeled ginger

   2 tbsp cornstarch mixed with 3 tbsp cold water  
   1 tbsp toasted sesame oil

   1 chilli, halved and de-seeded OR 1-2 tsp chilli flakes  
   2-3 tbsp red wine vinegar/red grape juice

   1.5 -2 pads tofu (250g/8oz-325g/11oz), thinly sliced or diced (silky will do but will collapse as it cooks)  *67goingon50 uses Clearspot or fresh firm tofu from one of the three major Chinese supermarkets on London's Gerrard/Lisle Street in Chinatown. 
   

   1 tsp coarse black pepper
   2/3 large mug frozen peas
   2 lightly beaten eggs (opt for vegans)

Method:

1. Chinese Mushrooms.  Pour boiling water over dried mushrooms; leave at least 20 mins; drain, reserving juice but discarding sediment; remove stems; slice caps thinly; set aside  
2. Bamboo Shoots.  Drain & rinse; cut in thin matchsticks; set aside
3. In a large heavy pan over medium high heat, saute meat/fish/veg protein in a little oil until crumbly & brown; add soy sauce, ginger, garlic and chilli; stir
4. Add stock, red wine vinegar and reserved juice from dried mushrooms; stir
5. Reduce heat to med; mix cornstarch with cold water to make a slurry; add to pan, stirring until the mixture begins to thicken   
6. Add mushrooms & bamboo shoots
7. Bring to a boil and take off heat; set aside; if part preparing ahead, cool & refrigerate
8. When ready to serve, remove & discard fresh chilli if used 
9. Add tofu & bring to a boil
10. Add peas, pepper and sesame oil
11. Beat eggs lightly; pour in a thin stream into the soup; remove from heat
12. Serve with finely diced chilli or chilli flakes on the side

Comments:

'I could eat this all winter; it's got amazing flavours, makes me feel warm inside and is so easy to digest!'  Retired writer

                                                                                  Soups on Nav Bar:Recipes II...

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.

AIR FRYER MIDI-MOCHA CAKE, easy, singletons, air fryer, child-friendly, ill & infirm

Everyone knows about mug cakes, cooked in minutes in a microwave.  67goingon50 proudly introduces fast and easy Air Fryer Midi Cakes...

Air-Fried Mocha Cake , topped with Chocolate Chips 
'A quick cake, not a pudding, with a scrumptious texture' Taster

27/9/18

67goingon50 loves the idea of microwave mug cakes but has never found a recipe where reality met expectations.  Until the blogger cooked the mug cake batter in an air fryer.

I know, I know, air fryers are for low-fat but ultra-crispy chicken wings and ribs and wedges and chips and other so-called 'dirty' foods.  

But if you have an air fryer, baking cakes & cookies in them is surprisingly successful.   

Cakes cooked in an air-fryer are easy and quick, and best of all for the calorie-conscious, there are few - if any - leftovers for illicit snacking.  

Air-fried cakes produce a gently crisp outer shell and a tender buttery crumb.  No dampness; a cake, therefore, not a pudding!

Cooking it in the air fryer's 6inch/15cm pan, provided more than enough for two decent portions.  Because it's so small, the cake is low in fat/carbs, sugar - low in anything really that's not healthy.

It's as easy as a mug cake to make and perfect for singles or small households.  Mary Berry's dump-it-all-in-and-mix method is a doddle. And you can ignore the 'big' oven. 

Air-fried cakes take 15 mins to cook compared to 5 in the microwave but is worth it for the wonderful texture.   

Cost: £1.75'ish (2024)

Serves: 1-2


Ingred (in this order):
     

     4 tbsp plain white flour

     1 tbsp wholemeal flour  
     1/2 tsp baking powder
     1.5-2 tbsp sugar
     1 tbsp instant coffee   

   1 room temperature egg
   1 tbsp plant/dairy cream
   30 gm/1generous ounce very soft butter/vegan margarine
   1/2 tsp vanilla

   30 gm/1 generous ounce good chocolate, melted and cooled 

    

    Garnish: 1-2 tbsp dark chocolate chips (optional but wonderful)

Method:

1. Lightly butter a 6inch/15cm pan; cut out a circle of greaseproof paper to fit the pan and place, ink side down, in the base 
2. Melt chocolate; cool slightly; set aside
3. In the order indicated, add all ingredients except chocolate chips in a good sized bowl; beat with electric beaters until amalgamated
4. Pour into prepared tin, levelling the batter with a spoon or spatula
5. Scatter over chocolate chips, if using
6. Set air fryer to 155c/311f
7. Bake 15-18 mins or until a toothpick inserted into the centre comes out clean

Tips:

• double the recipe and double the time for a deeper celebration cake for Valentines' or birthdays; thickly ice with less-butter fluffy buttercream
• No air fryer?  Bake in a 180C/350F oven 20-25 mins or until a skewer inserted in centre comes out clean
• The book and article* which inspired the mocha mini-cake contains many other variations  
• Instructions for microwave cooking are available in the source material below
• Replace chocolate chips with chopped walnuts or flaked almonds

*Daily Telegraph 2015, mug cake cookbook by Lene Knudsen and Sandra Mahut

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.    

TUMMY CURE RICE & CHICKEN, low-fat, mild, versatile

Easy, mild, lovely chicken rice soothes after tummy troubles AND provides  a flavoursome main course ...

Chicken Rice: gentle comfort for the ailing AND gloriously savoury main course
(here with hoisin sauce) 

It's easy to go overboard with rich foods in the summer.  We in the UK still think summers will be short and sweet; outdoor dining is something to be indulged in - big time - whether in someone's home or dining out.  We pile on the barbecued meats and sample loads of tempting salads and creamy treats.

The prolonged heat wave, however, has weakening some immune systems.  A fair few are suffering from gastric flu or food poisoning, their bodies weakened from nausea but clamouring for solid nourishment. 

This recipe from 67goingon50 was created for just such an occasion.  Chicken Rice is wholesome and sustaining; its delicate flavours soothe and comfort a dicky stomach but also satisfy healthy appetites.  

Ailing cooks won't have to put in much effort for the dish; it pretty well cooks itself.  It can be served as it is but a trio of piquant sauces, served on the side, enlivens the dish for those who are strong and healthy.

For singletons, leftovers are easily portioned up and frozen.

Brown rice is best for this dish; the high fibre content is beneficial to the gut.

Cost: £5 to £10, depending on the chicken
Feeds: 4

Ingredients:
   1 cup brown rice
   2-3 cloves garlic, unpeeled
   2 x 1/4 inch slices fresh ginger, peeled

   1 whole chicken, the best you can afford, backbone removed & breast flattened OR 4 chicken quarters
   med onion, pref red but white will do, finely diced

   couple of handfuls small cauliflower florets
   generous handful green beans or mange toute, string removed

  Garnish: small dish each of
      reduced salt soy sauce
      oyster or hoisin sauce
      ginger-scallion sauce

Method:

1. Place rice in a sieve over a biggish bowl; run cold water from the tap over it, making sure all the grains are wet.  (If the grains aren't wet, they will float to the top and down your drain. Not good.)  Let the water run over the rice until it runs clear, say 5 mins
2. Add rice to a large pot with 2 cups water or stock and the diced onion; stir; place garlic & ginger on top
   
3. Bring to the boil
4. Remove skin from chicken 
5. When water is boiling, turn heat down to med high, place chicken flesh side down on the rice -  it will begin to cook in the heat & steam from the rice
   
6. Partially cover with a lid; allow rice to bubble gently until nearly all the water has gone and holes start appearing in the surface of the rice - it will take 15-20mins 

   

   
   

7. Carefully flip chicken over; the flesh side will now be uppermost; scatter over cauliflower florets
   
8. Cover with a lid lined with a clean tea towel - this helps grains remain separate.  Reduce heat to low
9. After 10 mins, scatter over green beans, mangetout, broccoli or peas
10. Cook until veg are al dente, 5-10 mins 
11. Check the chicken; there should be no pink inside
12. Place veg and chicken in a dish; cover & keep warm 
13. Remove garlic and ginger from rice (they should be easy to find)
14. Break up the chicken; serve alongside rice and vegetables
15. Serve with sauces on the side.  

Comments:
'After a week with gastric something-or-other, I was weak and very empty.  I could prepare this in stages, resting in between.  The rice ended up beautifully moist and delicately flavoured with ginger, garlic and chicken.  Though really comforting and easy to digest, it wasn't in the least boring.  Definitely one for the 'ill and infirm.'  Retired writer 

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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.

SPICY GLASS NOODLES & MINCE SUMMER SALAD, Triple Duty, low cholesterol, high in complex carbs-

A light, beautifully spiced summer salad with an exotic twist...for vegans and carnivores

Dieter's Delight Salad of 'Glass' Noodles with Spicy plant or meat Mince.
Triple Duty: vegan or carnivore

This gorgeous spicy, sweet and refreshing salad - a cold version of the wonderful Thai Larb - is a real delight.  It's free of high-sugar simple carbs (see simple vs  complex carbs below), is full of crunchy vitamin-loaded veg and is incredibly versatile.  It's also, despite being light, satisfying.

The post features firm tofu (making it vegan) but chicken, pork or beef mince can also be used.  The green bean starch glass noodles can be replaced by egg noodles but will raise calorie levels. 

67 has given minimum and maximum amounts for those who are wary of/adore heat and also offers suggestions for alternates if your kitchen isn't stocked with some ingredients

Whatever your choice, the dish has minimal cooking; life will be easier if some steps are prepared the night before.

The salad is still fabulous the day after it's made or even the day after that so it could be worth your while to double the recipe.  It packs and travels well.  

Cost: £5'ish (6/25)
Feeds: 2-3 as a main, double that for a side

Ingredients

Green Bean Vermicelli/glass noodles
 (Dieter's Delight)

   110-150gm/3.8-5.2 firm tofu, frozen & defrosted OR chicken, pork or beef mince

   1 medium packet green bean vermicelli (glass noodles) (see how to use your noodle/s)
   
   2 dried shiitake mushrooms, reconstituted in 3 tbsp boiling water (OR 5 good-sized regular mushrooms)
   1/2 red onion, in small dice
   1.5 spring onions, white & green

   1/4-1/2 tsp chilli flakes or small fresh chilli, membranes & seeds removed, chopped finely
   1/4-1/2 tsp siracha sauce or tabasco
   1-2 tbsp soft brown sugar
   1/3 tsp fish sauce OR the zest and juice of a lemon Or 3/4 tsp hoisin sauce
   clove garlic, grated
   1/2 tablespoon grated, peeled fresh ginger
   zest and juice of one lime (this is essential)
   1-2 lemongrass (optional)
   1-3tablespoon reduced salt soy sauce

   7 mint leaves (opt) 
   2 tbsp cilantro or parsley (opt)
   
   If not using above herbs, garnish with chopped parsley

  Handful: green beans or mange tout (strings removed)
               small cauliflower florets
               finely shredded red bell pepper
               grated raw carrot

Garnish: 
       generous handful roasted peanuts, oil and salt rubbed off, coarsely chopped 
       1 lime in 8 wedges

 Method:

1. If using tofu: squeeze excess liquid out of the tofu (it's easier if the tofu has been frozen & defrosted) with both hands  
2. Throw 3/4 of the squeezed tofu in a blender;  process roughly until tofu looks like mince (or rub tofu between hands). Tear the rest of the tofu into bite-sized pieces. Set aside. 
3. Prepare lemongrass if using: remove the bottom couple of fibrous inches (the bulb), peel off brown leaves, bash with a rolling pin until the fragrance is unmistakeable, slice thinly.
4. Fill med pan with water; bring to a boil; add green beans/mange tout and cauliflower.  Return to the boil; cook 2-3 mins or until al dente; using a slotted spoon or spider, transfer to a bowl of ice water.  Cool & drain. Set aside. 
5. The above steps can be prepared in advance
6. Place noodles in a med bowl, pour boiling water over; leave 5 mins. Drain, blanche in cold water; drain again.  Snip here and there with with scissors; this will make the noodles easier to eat
7. Retrieve dried mushrooms from soaking liquid; squeeze out most of liquid; remove stems.  Pour mushroom juice through a tea strainer lined with a bit of clean j-cloth; save.  (If using fresh mushrooms, measure out 1/3 cup stock or water) 
8. In a small bowl, mix chilli, hot sauce, sugar, fish sauce Or lemon juice & zest OR Hoisin sauce, garlic, ginger, lime zest & juice, reduced salt soy sauce and mushroom juice; set aside
9. Heat a wok or large frying pan over high heat
10. Coarsely chop onions & mushrooms; add with lemongrass to blender; pulse or roughly process 
11. When pan is smoking, add 1 tbsp peanut or other light veg oil; add onion, lemongrass & mushrooms to pan
12. Stir fry briskly 1-2 mins; scrape contents into the bowl with chilli & other seasoning; stir 
13. Return pan to heat; reduce to med high; add rest of oil, tip to coat surface
14. Add tofu or meat mince; leave for a min to brown (raw chicken or beef will need a few more minutes) then briskly move round to prevent sticking 
15. Add bowl of aromatics plus mint & cilantro leaves if using; stir fry 1 min until cooked or heated through
16. Stir veg and spicy mince into the noodles. 
17. Dust with chopped peanuts and herbs.
18. Refrigerate at least an hour before serving, alongside small bowls of reduced salt soy sauce, oyster sauce and hoisin sauce, plus a platter of washed and drained lettuce leaves.

Note:

Simple vs Complex Carbs

Simple carbs are sugars; they appear in fizzy drinks, baked goods and fruit juices and should be avoided.  Complex carbs are high in fibre and starch; they have more food value, are digested more slowly and include: fruit, vegetables, nuts, wholegrains and beans.

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