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

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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.

A TOUCH OF LUXURY: PEA, CORN & ASPARAGUS SALAD (A) quick & easy, high fibre

Barely any cooking with a little bit of luxury; perfect for the Easter break...

Just a few minutes prep for this spring like salad with a touch of luxury 

This simple salad is a doddle to prepare and is ready almost instantly -- a boon on a festive occasion or during a heatwave.

It has a base of frozen peas, packaged corn niblets and raw mushrooms.   A few thin spears of asparagus add a luxurious touch without busting the budget.  The frugal can substitute green beans. 

It's a lovely combo exactly as it is; adding other ingredients, whether raw or crisply cooked, isn't recommended.  They will mask the lovely taste & texture of English asparagus. 

Cost: £1.50
Feeds: 2-3

Ingred:
   1/2 cup corn niblets
   1/2 cup frozen peas
   6 asparagus spears

   1/2 cup raw mushrooms in small dice
   2 tablespoons pine nuts or sunflower seeds

Dressing   
   1 1/2 tbsp 0-fat plain yoghurt
   1 1/2 tbsp mayonnaise
   1 tsp balsamic vinegar
   pepper & a little salt

Method:

TRIPLE DUTY STIR FRIED VEGETABLES WITH PROTEIN: Skinny, Budget-friendly

Another Slimmers' Delight: lots of nutritious veg, minimum protein & carbs = a colourful satisfying low-cal meal

A stir-fry with beef (or fish or tofu) that aids slimming, tastes fab 
& doesn't leave you hungry

With as little as 100gm of protein (or less), loads of crunchy vegetables and a bit of chopping, this protein & veggie stir-fry will satisfy without dipping deeply into calorie or wallet reserves. 

Ultra-healthy, it's ideal for slimmers. The vegetables add fibre which make you feel full, protein keeps you going and a little rice or noodles (2-3 tbsp) fills a carb-shaped hole.

The dish also uses up veg before the next weekly shop. Cucumber, in particular, a bargain at 50 pence a go, often goes to waste in winter. 

The ingredients are for one but multiply easily.  

Cost: £2'ish 
Feeds: 1

Ingred:
   
100-150gm/3.5-5oz rump or other tender steak, thinly sliced across the grain (place meat in freezer 30 mins before slicing and use a very sharp knife) Or firm white fish like monkfish or - for the frugal - coley OR firm tofu, in the same size as broccoli florets  

   1/2 cup broccoll, in small florets, including stalks if you like, peeled & cut into similar sized sticks  
   1/4 cup bell pepper, in floret-sized sticks 
   1/4 cup de-seeded cucumber in floret-sized sticks
   groundnut or other light veggie oil

   1 tbsp grated fresh ginger
   1 med-large clove garlic, grated

   water or stock

   Marinade:
       2 tbsp dry sherry/ white wine/grape juice
       1-2 tbsp reduced salt soy sauce (Amoy or Pearl River Bridge)


 Quick cooked rice (ready in 12 mins) or noodles soaked in boiling water & drained (ready in 5 mins) (opt)
   
Method:

1. Marinade protein 20 mins in sherry-soy sauce, stirring once or twice to coat all pieces (carefully in the case of the tofu) 
2. After 10 mins marinading, put a wok or large heavy-bottomed pan on high heat, with an inch of water on the bottom
3. When water is boiling, toss in broccoli; stir-cook 2 mins until almost cooked;  pour contents of pan including liquid into a dish; set aside 
4. With pan still on high heat, spray generously with oil
5. Stir-fry peppers 1 min; add cucumber; stir-fry 1 more min; add to broccoli 
6. Spray pan moderately with oil; add protein, in one layer if possible; leave it 1-2 mins until brown & crusty; cook other side 30 sec to a min; decant into a separate bowl with any juices 
7. Return all veg + veg juices to pan; stir in garlic & ginger, then protein & juices. Stir fry 1-2 mins or until veg are done to your liking
8. For more sauce, add 1-2 tablespoons water or stock, scraping at any bits left on the bottom of the pan
9. Serve with or without rice

Tips: 

• Turn sauce into gravy ( and add carbs and calories ) by mixing 1/2 tablespoon cornstarch with 1.5 tablespoons cold water and mixing it into the vegetables and meat
• Other suitable veg include: cauliflower, thickly sliced mushrooms, mange tout, green beans, Chinese leaf, carrot & celery sticks
• Vegan option: replace beef with firm tofu, marinated in the same sauce & stir fried until golden brown

More Oriental dishes, incl the Art of Stir Fry on NavBar: How to...

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