STRAWBERRY-RIPPLE YOGHURT ICE-CREAM, 0-fat, no cream

0-fat Yoghurt Ice Cream stridently - but beguilingly - rippled with low-sugar strawberry compote: sweet, refreshing but low-cal...

photo 5.8.18

Low-fat Strawberry Ripple Yoghurt Ice with Chocolate Madeira fingers
'As good as any shop ice cream; doesn't taste low-fat' ; 'Amazing & creamy; great substitute for cream & custard' 'the strawberry blobs & ripples are absolutely glorious.'

67 has so far avoided making ice cream from scratch.  There's no ice-cream maker in the kitchen; custard doesn't work well on the aged electric cooker and anyway, double cream isn't exactly a health food. 

But a home-made 'ice cream' made from 0-fat yoghurt is an entirely different proposition.  Incredibly easy to make, the yoghurt ice - if your fruit is very sweet and little sugar is needed - could even be classed as wholesome food!  

67's Strawberry Ripple Yoghurt Ice is adapted from the beautiful and talented Lorraine Pascal. The recipe  is so easy your kids can make it.  67 added thick low-sugar almost-instant strawberry compote for a bit of pizazz but kids will need supervising if they're making that.

Yoghurt ices aren't creamy in the way that custard and cream based ices are; the texture is more like a rich intensely flavoured sorbet.  But it is zero-fat and the low-sugar compote adds an exciting layer of fruity sweetness without loading on the calories. 

Cost: £4'ish
Feeds: 4-5

Ingred:

Yoghurt Ice Cream 
    450gm/15.8oz plain 0-fat Greek-style yoghurt (67 uses Fahy)
    1/4-1/2 cup icing sugar (67 used 4 tablespoons)
    1 tsp vanilla

Rich, intense strawberry compote

Strawberry Compote
    350gm/12.3oz hulled strawberries, quartered if large
    1/4 cup water
    1-3 tbsp sugar, depending on berries
    1 tsp finely grated lemon zest

Method:

Compote (see photos in Instant Jam/Fruit Compote)

1. In a wide frying pan, add strawberries, water and 1 tbsp sugar
2. Cook over med-high heat until the mix is boiling and the strawberries are collapsing; add finely grated lemon zest
3. Turn heat down to low; taste; add a little more sugar if necessary (67's berries were not sweet and added a total 4 tablespoons sugar) 
4. Cook until almost all juice has evaporated and the mix is thick and syrupy
5. Take off heat, cool completely

Ice Cream

1. Whisk icing sugar gradually into the yoghurt until it is sweet enough for your taste
2. Stir in vanilla

Strawberry Ripple Yoghurt ice cream

1. Pour half the yoghurt ice cream base into a container lined with a double layer of cling film; drop teaspoons of compote over the surface, including on the edges 
2. Using a chopstick or skewer, drag it through the ice cream, creating ripples and pockets of strawberries
3. Cover with the rest of the yoghurt base; add smaller, fewer teaspoons of compote on top 
4. Lightly swirl 
5. Cover; freeze 4 hours or ideally overnight

Comments:

'Amazing. Wow. It's so good, really creamy; lovely and cold on a hot day.' Campaign Manager

'It doesn't taste low-fat; it's as good as any shop-bought.' Political Agent

'I wasn't sure about the concept but really liked this; it was unexpectedly creamy but not in a cloying way and the bits of strawberry were utterly delightful.' Retired writer

Tips: 

• Serve in slices or using an ice cream scoop
• Defrost at least 20 mins before serving

More fruit desserts in Recipes II on NavBar

Please leave a comment in the Box below

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

CHOCOLATE MADEIRA CAKE a la Mary Berry, an Indulgence, 1-bowl wonder

Rich crumbly loaf cake: elegant in its simplicity, tantalising and delectable...

first posted 2018; updated 5/23

Chocolate Madeira Cake - a Mary Berry one-bowl wonder

Chocolate Madeira Cake is a perfect partner to 67's yoghurt ice cream.  Contrary to expectations, Madeira (or 'pound') cake is English in origin, not Portuguese.  Traditionally served with a glass of 'sweet' wine, it gradually morphed into an afternoon tea treat.  

The high ratio of butter to sugar is not exactly wholesome in our health-conscious times.  But if served in fat fingers instead of slices, the cake becomes a manageable treat, just the right size for picnics and buffets.  67 also added wholemeal flour for fibre.

The Chocolate Madeira was adapted from Mary Berry.  It's one of her one-bowl wonders and is ready for baking after just a few minutes of mixing. 

Cost: £4.00'ish (5/23)
Makes: one large 2 lb/one kilo cake

Ingred:
   175gm/6oz softened butter (it must be soft)
   175gm/6oz caster sugar
   125gm/4.5oz self-raising flour
     50gm/1.75oz wholemeal flour
     50gm/1.75oz good cocoa (not hot chocolate powder)
     50gm/1.75 ground almonds
      4 large eggs

Method:

SPICED POTATO CIGARILLOS, Vegan, low-fat, wallet-friendly

Cross-cultural foodies will get a kick out of these punchy canapes... 

 Vegan Indian-style 'chip butties': baked not fried; easy 
'Wow! Really good & spicy; they could be even hotter.' Taster

 updated 02.04.20; O: 27.6.18

Spiced Indian potatoes wrapped in Chinese pastry are oven-baked, not fried, ensuring crispness without grease.  They're much lower in fat than many starters but score high on the 'I-want-more-o-metre!'.

The Potato Cigarillos may not boast the same golden colour that deep-fried starters do but no one will care once they're dipped in the coriander sauce.  After the first tentative bite, the face of 67's taster lit up like a lightbulb.  

Inexpensive potatoes do a good job of soaking up alcohol and if they are as tasty as these cigarillos, that's a bonus.   

The cigarillos are easy to make and, though several Indian spices are used, no exotic (ie expensive) spices are required.  

If you don't have wonton wrappers in the freezer, use phyllo (see Tips below).

Don't bother with the usual fiddly technique of folding in the sides of the pastry before rolling tightly.  Simply shape the spiced potato (photo below) then roll the pastry tightly round it; press or pinch the ends together.  Simples!  Kids will love to help.  

The potato filling and the dip can be prepped up to 2 days ahead; the cigarillos are best formed on the day of baking.

Bake in oven or air fryer

Cost: £3.25'ish (use leftover spring roll/phyllo pastry for another recipe)
Makes: 12-24 pieces depending on size (recipe multiplies easily)

Ingreds:
   1.5 tbsp vegetable oil

   1/8 tsp mustard seeds (opt)   
   100gm/3.5oz onions

   garam masala: min 1 tbsp (mild) - 
       max 1.5 tbsp (spicy)
   1-2 med cloves garlic, finely grated 
   1/2 tsp curry powder
   1/2 tsp dried ginger 
       (OR 1/4tsp finely grated fresh peeled) 
   1/4 tsp cumin
   1/4 tsp turmeric
   generous pinch chilli flakes (scant 1/8 tsp)

   375gm/13oz cooked potatoes, peeled & mashed
   scant 1/4 cup water or stock
   1/2 cup frozen peas

   

   1/4 lemon, juice & zest
   1/4 tsp dried coriander
   scant 1/8 tsp sumac (opt)
   salt & pepper
   
  20 spring roll wrappers
     (OR equiv phyllo pastry)

Coriander Dip:
    200gm/7oz 0-fat dairy/plant yoghurt 
    4gm(12 stems) fresh coriander
    small clove garlic
    1/2 tsp sugar (opt)

Method:

1. Cook, peel & mash potatoes; cool 
2. Coarsely process onions OR finely dice OR coarsely grate (box grater) 
3. Mix garam, curry, ginger, cumin, turmeric, chilli; set aside
4. Heat a deep frying pan over high; add oil then mustard seeds, if using
5. Reduce heat to med-high; cook until seeds start to crackle & smell fragrant
6. Add onions; stir; cook 2 mins; add garlic & mixed spices; cook a minute more 
7. Lower heat to med; add potato, peas, water; stir well; cook 4-5 mins
8. Take off heat; add lemon juice & zest, dried coriander and sumac, if using 
9. Season with salt & pepper to taste; refrigerate up to 2 days 
10. Whizz dip ingredients in processor or with smoothie maker; refrigerate up to 2 days 
11. When ready to bake, preheat oven or air fryer to 200c/400f.; bring ingreds to room temperature, say 20 mins.   
12. Brush pastry squares lightly with light veg oil (67 used peanut oil), covering remainder with a damp j-cloth to prevent drying out
13. Dollop a generous tablespoon of filling on one edge; make a sausage shape (kids can help at this stage) 
    
    
    
14. Roll up the pastry tightly - the potato will squash sideways a little - and press or pinch the ends.
15. Place on a baking rack in a tray, covering with another damp j-cloth until all the cigarillos are complete
16. Brush the tops of the cigarillos lightly with oil
17. Bake 20 mins in centre of the oven or in air fryer lined with foil
18. Halve at an angle
19. Best served warm

Pressed/pinched ends save a world of fiddling

Comments:

'Wow!  These are really really good.  I love spicy things and these could be even hotter for me.  The sauce is a good match.  They are definitely better hot from the oven or microwave!' Campaign Manager

Tips:

• Baking in advance: Reheat at 170c/325f in bottom of oven 10-15 mins OR microwave on high 5 seconds  
• The Blogger found this quite spicy though the taster loved it
• An inexpensive air fryer produced crisp, dry, more crunchy results.  The oven-baked were enhanced by spending the last 5 mins on the top shelf.  

   
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.

AMOST INSTANT SALADS: GREEN GODDESS & CARNIVAL TOMATOES, low-carb

June is salad month; these two monochromatic but gorgeous plates are a pleasure to look at, a delight to eat and easily put together.   

One is a plate of greens but not as we know them -- it's a splendid mix of raw and lightly cooked veg enhanced by a green herb dip/dressing.  The second is a colourful mix of intensely flavoured English 'Discovery' tomatoes, simply dressed but utterly sensational.  Both can be made in large or small quantities; a little less of one thing and a little more of another is not a problem.

Green Goddess Salad with Pistachio Nuts & Green Herb Dressing/Dip

Cost: as much or as little as you like 
Serves: as many or as few as you like

Ingredients:
Green veg only: lettuce, avocados, cucumber, and quick cook veg like tender stem broccoli/green beans/ mange tout.  Nuts are optional but add protein

Method:

1. Blanch all non-organic veg in 9 parts water 1 part vinegar 15-20 mins; drain, rinse, paying special attention to lettuce wedges - swish thoroughly to release hidden dirt
2. Cut raw veg in spears of similar size
3. Trim ends/de-string veg to be cooked; trim stalks of broccoli/cauliflower to a similar thickness; drop in boiling water 3 mins max or until al dente (still with some give); plunge into a bowl of ice water; when cold, drain & dry 
4. Halve & peel avocado; cut into finger-sized slices; spread out lightly on a board so that all sides are exposed, sprinkle over a couple of tablespoons of lemon juice; add salt & pepper
5. Arrange veg on a platter heaping nuts in the middle for protein
6. Serve with Green Herb Dressing: In a smoothie maker, blitz 6 tbsp Greek/Icelandic 0-fat yoghurt, 2 tbsp mayo, 3-4 tbsp mixed herbs (parsley, chives, basil, spring onions) until mix is pale green and flecked with herbs.  Season with pepper & salt.  Can be made thinner with a tablespoon of water or milk.

Carnival Tomato Salad 

This salad is simplicity itself to prepare but utterly sensational to eat.

Cost: 900gm/2lb Discovery tomatoes*, £3.50 - leftovers will work well in other salads or gazpacho
Serves: 1-2 or many

Method:

1. Blanch toms 15-20mins in 9 parts water to 1 part vinegar; drain; rinse
2. Slice and halve some of the toms; cut others into wedges; leave others whole
3. Arrange on a platter with fresh basil leaves
4. Spray generously with olive oil, salt generously.
5. Leave at room temperature at least 20 mins before serving

Tips: 

• If Discovery tomatoes are out of your budget, the olive oil/salt method works just as well with the common all-garden 50p packets of salad toms
• replace olive oil with good red wine vinegar and salt with cracked black pepper
• See also Fantastic Frugal Salads & NavBar: Recipes II/Salads

*M&S

Please leave a Comment in the box below

Copyright: These salads have been designed by B M Lee/ Bright Sun Enterprises and may only be reproduced in home kitchens.  Not for commercial use.

SWOTTERS' TREATS: LOWER-SUGAR OATMEAL-DATE ENERGY BARS, good fibre

Oatmeal Date & Orange Bars went down like a storm when first posted but some found them way too sweet.  Here's a Skinnier, lower sugar but just-as-nice version...

Healthier, Lower-sugar Date & Oatmeal Bars with Blueberries
Maybe even more tasty than the original

The original recipe for these wonderfully energising Oatmeal Date Bars was designed for large groups and provided too many tempting leftovers for families or small gatherings.  

The revised version: 

• replaces some sugar with unsweetened dried coconut
• reduces the amount of dates
• replaces some dates with blueberries to counteract sweetness and add goodness
• cuts the recipe one-third overall to provide fewer leftovers
• uses spelt flour instead of common/ordinary wheat flour (though common wheat can still be used)

There's not much that could be done about the butter levels but we must all make sacrifices!

It was tested on tasters who raved over the first version; they loved each of the 3 subsequent versions including this 'final' product.

Cost: £3.00

Feeds: 16-20 (recipe halves nicely)

Ingred: (67 used English cup measures)

   6oz/170g pitted dates, chopped coarsely
   1/2 cup water, incl juice of orange
   1/2 tsp vanilla 
   
   zest and juice of small orange

   1 cup rolled oats or Uber Granola
   1 cup plain spelt (or common) flour;  a 50-50 white & wholemeal mix is good 
   1 pinch salt
   1/2 tsp baking soda
   2/3 cup light brown sugar less 2-3 tbsp
   2-3 tbsp dried unsweetened coconut 

    3.8oz/110g butter, softened 

     couple of handfuls blueberries

Method:

1. Pour boiling water over dates to remove preservatives; leave for 2-5 mins depending on how 'dry' the original dates are; drain
2. Remove pips if necessary; also the tough stalk; chop coarsely
3. Bring dates, water, orange juice & vanilla to the boil; turn down heat; simmer until mix is thick, gloopy and the dates have nearly broken down (maybe 10-15 mins) This step can be done a day in advance. 
4. Preheat oven to 350f/180c/170fan/gas4; line a 8x8 inch (20cmx20cm) tin with greaseproof paper
5. If butter isn't completely soft, zap it in the microwave on high at 20 sec intervals until it is, or pop it into the pre-heating oven for a minute or so 
6. In a large bowl, blend dry ingred, making sure the sugar is lump free; stir in zest, distributing evenly
7. Add butter; rub or stir together as if you were making crumble until butter is the size of peas
8. Spread under two thirds of the crumble mix in the pan, levelling the top with the spoon or the bottom of a measuring cup
9. Add the dates, spreading as you go; level with a spatula
10. Scatter over blueberries
11. Cover with the final third of the oats, taking special care with the edges; cover the dates as evenly as you can
12. Bake 30 mins or until beautifully browned; half-way through you may wish to bring the back of the pan to the front for even browning
13. Place on a cooling rack; wait half an hour then use a sharp knife to cut into fingers or squares

Tip:

• If the budget doesn't stretch to blueberries, replace with coarsely chopped segments of orange with the pith and membranes removed
• The Blogger has not yet tested spelt flakes instead of oatmeal but there is no reason why they would not work.  You might have to add a touch more butter.

                                                                  
                                                                      
                                                                               For more bars, go to Recipes II on NavBar 

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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.  

ONE RECIPE/ 2 DELICIOUS TREATS: BLUEBERRY SCONES & CINNAMON TWISTS, Indulgence

2 into 1 does go! Double mouthwatering treats from a single recipe: 

 Cinnamon Twists & Blueberry Scones: from one recipe 
'The scones are classy but not pretentious' 'The twists are perfectly crisp & crunchy outside but so light inside' Tasters

Note: 67 has not tested this recipe with vegan butter but has used the Tomor brand in several other baked goods with excellent results.

This recipe is perfect if you've a house full of ravenous teenagers swotting for exams or for guests.  A single recipe makes two distinct pastries: breakfast Cinnamon Twists and teatime Blueberry Scones.

It's also ideal for small households that prefer a variety of treats - preferably in one go!    

They're best eaten on the day but are so irresistible, the only thing likely to be left on the serving plate will be crumbs!


Cost: £2.50 (2018 prices¡)
Makes: 12-14

Ingred:
12 oz/350gm plain flour (organic flour gives even better flavour)
2 tsp baking powder
1/2 tsp salt
5 oz/150 gm cold, cubed butter
2 eggs, well beaten
7 tbsp very cold milk

Variations

1. Blueberry Scones: 
       handful of blueberries that have been washed (and if non-organic soaked 10 mins in 9 parts water and 1 part vinegar) and picked over to remove squishy or spoiling berries 
    150gm whipping or double cream
    1 1/2 balls ginger in syrup, drained, in fine dice    
    1 generous teaspoon syrup from jar of ginger in syrup
    low-sugar blueberry jam/compote (instant home-made or purchased*)

2.  Cinnamon Twists
     1.5 tablespoons dark brown sugar
     1/3 teaspoon cinnamon

     15gm/1/2oz melted butter

Method for dough:

1.  Sift dry ingred; rub or coarsely process in butter until mixture resembles peas
2. Make a well in the centre; pour in eggs & milk.  Stir lightly with a fork until mixture just holds together.

Tri-folding of dough

3.  Turn out onto a lightly floured board and press lightly and quickly into a rectangle about 1/2 inch (1 cm) thick.  Mentally divide the rectangle into three, lengthwise.  Fold the left hand side onto the middle; and the right hand side onto the middle & left sides, introducing pastry like layers into the dough.
4.  Repeat twice, handling dough as little as possible
5.  Divide dough roughly in half; put one aside in a cool place


1.  Blueberry Scones - first half dough

1. Preheat oven to very hot -- 240c; 220 fan; 475f; Gas Mark 9
2. Lightly roll or press scone dough to 1/2 inch thick
3. Using a 2.5 inch/6.5 cm scone cutter, cut out 12 rounds
4. Scatter a few blueberries over six of the rounds with one or two peeking over the edges; press blueberries slightly into the dough
5. Cover with the other 6 rounds, pressing down lightly
6. If there are enough scraps, form another scone 
7. Bake on an ungreased baking sheet with a little space in betwee 12-15 min until well-risen & golden
8. Cool on a rack
9. Whip cream until it forms med-firm peaks
10. Stir in diced ginger and ginger syrup, distributing as evenly as possible
11. Serve scones with ginger cream and blueberry jam

 

*Dalfour Wlld Blueberry

2.  Cinnamon Breakfast Twists - 2nd half dough

1. Mix sugar and cinnamon together
2. Use a rolling pin to lightly press the dough into a rough rectangle about 1/4 inch/1/2 cm thick; divide in half
3. Brush lightly with melted butter (opt)
4. Cover generously with cinnamon sugar, leaving an inch/2cm wide border
5. On the long edge, roll up tightly enough to stop the sugar mix falling out but without pressing the dough too much (yes, it is possible!) 
6. Cut the role down the middle vertically; pinch one end together

6.  Loosely twist

7.  Slice into 2-3 inch/5-7cm pieces
8. Place on baking tray, leaving space in between
9. Bake in the centre of the oven 12 or so minutes or until golden brown.
10. Cool on the tray 5 mins, then move twists to a cooling rack

Comments:

Blueberry Scones with Ginger Cream: 'Classy but not pretentious. Like having a Devon cream tea but in an office; love the way the ginger perks up the cream.' Political Agent   'Scones really, really light; ginger goes well with cream; loved it.' Campaign Manager

Cinnamon Breakfast Twists: 'The crispy shell is just perfect; the centre is moist & light. Just the right amount of cinnamon.' Campaign Manager   'Very light with a crunchy crispy crust.' Campaign Manager

Tip: The basic recipe comes from Unforgettable No-Sugar Butter Scones

More baked goods on NavBar:Recipes I

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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.

PINEAPPLE BERRY FRUIT SALAD, alcohol, budget conscious, low sugar

Simple hot fruit salad with an alcohol kick (opt) is heady & appealing

Fresh Pineapple & Cherry Fruit Salad with cherry brandy, topped with  & 0-fat yoghurt
'Wow!  Low-cal or not, I could eat lots of this.'  Retired writer

photo 14/2/18

This sensational wallet friendly dessert was inspired by a gift of cherry brandy.
Luxurious leftover cherries were teamed with fresh inexpensive pineapple and baked in orange juice, the brandy and cinnamon.

It was so simple and yet so fabulous, and it's low-carb & sugar.   

The recipe easily multiplies according to the number of guests.  It's also versatile.  The alcohol is optional; berries can replace cherries and the dish at room temperature makes a fine breakfast. 

Fresh pineapple obviously needs trimming (see below) but provides plenty of easily frozen leftovers.  The cherries in the photo were not stoned because the dish was for adults but if children and older people are at the table, removing the stones is recommended.   

Cost per person: under £1

Ingredients per person:   
   100-125gm fresh pineapple chunks 

Fresh Pineapple Berry Fruit Salad 

   generous handful cherries/berries   
   juice & zest of half an orange 
   extra water if needed
   1 tbsp cherry brandy/liqueur (opt)

   1/8 tsp dark muscovado (pref) or other sugar
   1/8 tsp dried cinnamon

Topping: strained 0-fat yoghurt (Icelandic or Greek)
             few drops vanilla

Method: 

1. Mix pineapples, cherries, orange zest & brandy  
2. Pour into a ceramic or glass baking tray which holds the fruit in one layer
3. Scatter with sugar & cinnamon 
4. Add orange juice and just enough water to cover the fruit 
5. Cover dish with a tight fitting lid or with foil
6. Bake at 350F/180c/gas 4 for 30-45 mins or until cooked through
7. Serve hot, warm or cold with vanilla-yoghurt

Tips:

• Paper clips make inexpensive cherry stoners: drop the paper clip in boiling water 5 mins, cool, open out the clip so you have two joined halves; poke one end into the cherry to dig out the stone
• fresh pineapple is often found for under a pound; multi-punnets of fruit are usually on offer
• if tinned pineapple is the only option, go for the ones in juice, not syrup; drain before using

Cut off Top and Bottom 
Use Sharp Knife to Slice away
 Peel in Manageable Sections 

Remove Eyes via
V-shaped incision

Halve and then quarter pineapple.
Cut away & discard tough inner core

Please leave a comment

For more skinny healthier desserts, go to NavBar: Recipes II: Low/No sugar and Skinny










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

PEACHY FRUIT SPONGE, quick & easy 1-bowl wonder, dairy-free option

A simple cake with surprise fruity layer for the busy cook 

updated 11/25; first posted 2017

Easy Peach Sponge, simple, quick and delightfully satisfying.
'Totally scrummy...not too sweet' 'Impressed; a proper pudding.' Tasters

Surprise Fruit Sponge was inspired by catering stints at army bases where many delicious dishes, including 2 or 3 desserts, were provided at one sitting.  One popular easy dessert sponge cake was baked on a layer of tinned fruit.

It's the simplest thing in the world to make.  The classic sponge* was usually made from scratch but occasionally with packaged cake mix.  If you're opting for the cake mix route, make it a brand you trust, low in preservatives and only under pressure.  

The sponge absorbs the juice as it bakes and the fruit gets hot and heady.  Tinned peaches were the most popular (and frugal) layer but fruit cocktail was a close second.    

To make the dessert a little healthier, when baking the sponge from scratch, 67 replaced some plain flour with wholemeal for fibre; to reduce sugar, tinned fruit in juice, not syrup, is recommended.  

The finished product should be served warm. It's lovely with a light dusting of icing sugar or topped with custard, ice cream or cream. 

Not a sophisticated dessert, then, but a quick satisfying treat for family supper. 


Cost: £4.50'ish (2025; more for cake mixes) 
Feeds: 8-10

Ingred:
   1x400gm tin peaches or fruit cocktail in juice (pref) or light syrup 

 Sponge:
     95gm/3oz white self raising flour
     20.3gm/1oz brown self raising brown 
     1 tsp baking powder

     115gm/4oz soft dairy or plant butter
     115gm/4oz sugar, golden caster for pref
     2 large eggs
     1 tsp vanilla extract 

Method:

1. Preheat oven to 170c/350/gas3
2. Generously butter a 7x10.5inch/18x26cm rectangular pan or equiv; add a generous tablespoon flour; turn pan to coat all sides; get rid of excess flour
3. Sift dry ingred into large bowl; stir in bran left behind; add all the other ingredients; beat 1-2 mins with electric beaters or stand-alone mixer until batter is smooth and creamy OR batter made with 1 package good quality cake mix without too many preservatives
4. Pour fruit with juice into the pan
5. Gently pour the batter over without disturbing the fruit; level with a spatula
6. Bake in the centre of the oven 30-45mins until golden brown; the cake should spring back when pressed lightly with a finger 
7. Best served warm with a light dusting of icing sugar, or custard, ice cream or cream

Comments:

'Totally scrummy...light fluffy sponge, not too sweet, with just the right amount of fruit.' Wonder Woman Office organiser
'Very impressed; it's a proper pudding!' Underground driver
'Light and lovely.' Political Agent

Tips:

• another great combination is tinned pineapple with a handful of glace cherries and/or a sprinkling of dried unsweetened coconut
• in an emergency, any tinned fruit in juice (not syrup) will do

 *Sponge adapted from Delia Smith

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

BREAKFAST WRAP, Lebanese-style, healthy, make-ahead

A few minutes in the morning & a healthy gorgeous breakfast roll is ready to take-away...

Take-out Breakfast Rolls, Lebanese Style
'Totally delicious; fresh mint makes the spicing come alive. Will definitely try making these.' Taster

The Lebanese apparently tuck an omelette into their to-go breakfast wraps.  67 still doesn't know what else goes in the wrap but the idea was intriguing enough for an experiment.  

A soft, spicy chickpea flour wrap was lined with a plain omelette.  A healthy salsa of breakfast-y things - fresh tomato, mushrooms, red onion, avocado, cucumber, mint and lime - was dolloped on top.  The salsa was enrobed in an exotic Middle Eastern dressing of Tahini,  Mint and Yoghurt.  

The result was something quite, quite special; lovely to eat, satisfying but refreshing.  

To help alleviate 'morning madness',  the wraps can be mostly prepared the the night before.  There will be only a few finishing touches in the morning. 

The chickpea flour wraps are easy to make though they must be started several hours before preparation.  Commercial wraps are also suitable but the spices in the chickpea wraps will need to be added to the tahini sauce (see Tips below). 

Cost: £1.50
Makes: 2 (recipe multiplies easily)

Ingred: 

Chickpea flour wraps:
   1/2 cup chickpea flour
   1/2 c water
   3/4  tbsp olive oil
   1/4 tsp salt
  
   1  tsp dried coriander
   1 tsp cumin
   1 tsp garam masala
   1/2  tsp tumeric   

   1/4 tsp chilli powder

Salsa:
    1 tomato
    2 tbsp red onion finely dice 
    2 mushrooms in med dice
    3-4 tablespoons cucumber, in med dice
    juice of 1/2 lime
    2 tbsp fresh mint, coarsely chopped

    1/2-1 avocado
   

Tahini Mint Sauce
      100g/3 1/2oz thick 0-fat yoghurt (Skyr would be perfect)
      2 generous tbsp mayonnaise

      1 tsp lime juice or white wine vinegar
      1 tbsp chopped fresh mint or 2 tsp dried  
      pepper & salt
      2 tbsp good tahini, to taste
      1/2 tbsp toasted sesame seeds (opt)
      1/4 tsp tabasco (opt)

Omelettes
   2-3 med eggs, beaten and seasoned


Method: