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:

FRUGAL BBQ WINGS: Easy, Frugal, Low-Salt, Portable, Prep Ahead, Snack

Turn cheap 'n cheerful chicken wings into a 'gimme more, quick' delight...

photo 4.8.16

Skinnier BBQ Wings with Peach Dipping Sauce: lower in fat but high in taste 

Chicken wings - often at great prices in the supermarket - have got to be one of the most popular item  at a gathering.  There are recipes galore in both this blog and on the net, ranging from gently spiced to hot and heady.  Preparation can be easy-peasy or complicated.   Cooking methods include: oven, air fryer, deep fried, braised or casseroled. 

The recipe here is one of the simple but tasty ones.  Because who wants complication when we're trying to work out what is common sense during an easing lockdown?  The wings need only a few ingredients and is easily made.  

67goingon50's oven-baked method guarantees lower fat without losing crispness and can be applied to outdoor cooking as well.

Makes: 24 pieces (recipe easily doubles) 

Ingredients

   10-12 decent sized wings

Sauce   

     1/2 decent coffee mug tomato ketchup (your own or spicy lower-sugar brands*) 

      1.5 tablespoons molasses/black sugar OR dark brown sugar

     2 tablespoons reduced-salt (not low-salt) soy sauce

     1-2 dashes hot sauce (tabasco??), to taste

     one small dried chipotle chilli, reconstitution water & pureed OR 1/4 tsp chipotle pepper (opt)

Method:

NITRATE-FREE LOW-FAT SAUSAGE, low-fat Indulgence gluten free

Almost Guilt-free sausage...

includes Christmas Pigs in Bacon Blankets (below)

Nitrate-free, low-fat homemade sausage 
'Wonderful herby smell; absolutely delicious' 'Very clean; moist but not greasy'
  'slightly sweet but the herbs kick in' Tasters

Worries about nitrates and high fat content in sausages has made many a shopper hesitate at the butcher's counter.  High-meat sausages including poultry have done well, though, as have wild meats like venison and wild boar.

The festive season, however, is a special occasion and Christmas din-dins without sausages in blankets, whether pastry or bacon, meat or plant based, is not Christmas.  

One can fantasise about making one's own sausages but the thought of all that expensive equipment puts most people off.

Here, though, courtesy of the twitter feed Cooking Light, are easy, healthy  home-made sausages.  They contain no nitrates and are lower in fat. They do contain maple syrup but, as one taster said - 'you've got to have a little bit of stuff that's bad for you!'  

The sausage is not exactly frugal but high-meat sausages free from nitrates tend to be top of the line.  And the recipe is not skimpy - it produces 16 not ungenerous 50gm/2oz patties, or double the amount of mini sausages.

The recipe is pretty simple but care is needed to evenly blend the two meats and  seasonings without producing dense hockey pucks of meat instead of light, moist mini-bangers. 

Designed as a breakfast sausage, they'll do for dinner or even in freeze-ahead sandwiches for an office lunch.  And they make great Christmas sausages in bacon blankets scattered around the turkey.  

 
Cost: max £6.50, depending on pork purchased 
Makes: 16 x 3.5inch patties or mini sausages

Ingreds:
    450gm/16oz turkey or chicken mince
    450gm/16oz minced fillet of pork or wild boar    

Flavouring:
     scant 1/4 cup maple syrup (opt)
    1 tbsp fresh or 3/4 tsp dried thyme
    1 tbsp fresh or 1 1/4 tsp dried sage
      Note: 67 did not have sage and substituted 1/3 tsp dried mace & 
                1/8 tsp dried rosemary 
    1.5 tsp salt
    3/4 tsp pepper
    2 grated garlic cloves

    oil
   
Method:

1. Lightly combine the meats in a large bowl; two forks will help - it'll take a few mins until the separate meats are evenly combined.  Spread out over a  baking tray lined with greaseproof paper.
2. Mix all flavouring ingred in a small bowl till completely blended (otherwise you'll end up with unpleasant pockets of garlic or herbs); pour evenly over the meat, lightly blending in with two forks.  You may have to work a bit to get the flavourings evenly distributed.
3. The mix can be refrigerated at this stage
4. When ready to cook, break off a bit of the mince;  fry to check seasoning.  Adjust as necessary.
5. Shape into 16 patties - 8cm/3inches/56gm/2oz - use a scone cutter as guide.  Again, keep a light hand; don't squash the meat down, lightly pat it into shape.
   
   OR form into mini-bangers: a generous 1inch/2cm in diameter up to 4 inches/10cm long OR mini-meatballs made with 1 generous tablespoon sausage meat (See Christmas pigs in bacon blankets, below)
   
   
6. Cooking:  

Method 1: 

• Preheat oven to 180c/350f
• Arrange patties/sausages on a wire rack in a baking tray; generously spray with oil 
• Bake 15 mins

Method 2:

• Heat a large skillet over med heat
• Generously spray with veg oil
• Cook 4 at a time, 2.5mins each side

Home-made sausage patties: left, oven baked; right, fried 

Christmas pigs in blankets:

• roll sausage meat into cylinders 1inch/2cm in diameter about 4 inches/5cm long or sausage balls made of a generous tablespoon sausage meat
• wrap securely with half a rasher of nitrate-free streaky bacon (M&S) stretched with the back of a knife (for crispness); secure with cocktail pick with the join on the bottom
• bake in oven preheated to 180c/350f 15 mins
• cut in desired lengths

Comments:
'Nice & meaty yet clean tasting; they are not greasy at all.  The baked ones were more moist than the fried.  Nice mix of herbs.' Political agent
'Heavenly smell; absolutely delicious. So unlike the usual fatty versions.' Campaign Manager
'Slightly sweet but the flavouring quickly kicks in.' Political intern from Boston University

Tips:

• nitrate free sausages are available at many open-air markets but are expensive
• the frugal can replace pork fillet with pork shoulder but fat & cholesterol content will rise
• 67 cooked half these in the oven to avoid standing over a hot stove.  The oven-baked sausage were more moist and tastier but the pan-cooked had  a nicer colour

*Cooking Light
Please leave a Comment in the box below

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

ARCHIVE: BEST-EVER DARK LENTIL SOUP

This one's for lovers of green lentils and is a 5-star wonder

Best Ever Lentil Soup
The best lentil soup 67goingon50 has ever encountered; superb flavour and texture.' Blogger 

first posted Nov 2015

This lentil soup is a real winner. 

It's a Double Duty Dish (DDD) and to make life even easier, there's no divvying up of the base.  The vegetarian and meat options are served separately, on the side.  

It's also a Cook Clever dish; even half a recipe gives plenty of leftovers which can be frozen. 

Adapted from the incomparable Ina Garten* and made with green lentils, the soup's ingredients are beautifully balanced.   It's heavy on chopped vegetables but they give the soup its distinctive character.  A good sharp knife makes short work of the onions but if you have a food processor, you can use the coarse blade.  Dried lentils are recommended.

For vegetarians, a sprinkling of parmesan or rice crackers ensures a good balance of amino acids.  Or add a good vegetarian frankfurter like Tivali.   

If you're a meat eater, the addition of a spicy Polish sausage like kielbasa, or shards of ham hock, or sliced chicken frankfurters, takes it to higher level. 

A big tureen of Best Ever Lentil Soup makes a wonderful party dish. Trust me, they'll love it.

Cost: £3.50 + garnishes
Serves: a large crowd; for family, halve the recipe or make the lot and freeze half for a busier time

Ingred:
      
    16 oz/450gm green lentils  
    
    3 lge yellow onions (about 600 gm/21 oz  small dice
    2 lge leeks, whites only (600 gm/21 oz) small dice
    3 cloves garlic, grated
    1 tbsp fresh or 1 tsp dried thyme
    1 tsp cumin
    min 1 tsp  - max 1 tbsp salt
    1 1/2 tsp pepper
    
    8 stalks celery (10 1/2 oz/300 g) peeled and in small dice
    4-6 med carrots, scrubbed and in small dice
    5.3 pints/3 litres good stock (home-made if poss, chicken for pref)
    min 1 - max 2 oz/ min 30 - max 60 ml tomato puree
    2 tbsp red wine/ red wine vinegar/grape juice

Method:

1. Cover lentils with boiling water, leave for 25 mins. Drain and rinse
2. Leeks: slice the white part down the middle, making two vertical halves; cut each in half horizontally; lay flat sides down on a chopping board and cut into four strips, then into small dice.  Rinse thoroughly.  
3. In a large heavy bottomed pan, saute onions, leeks, garlic, thyme, cumin, salt & pepper in a couple of tablespoons of olive oil, over medium heat. Cook 20 mins or until very tender, stirring occasionally to prevent catching.
4. Add lentils, celery, carrots, stock, tomato puree, red wine/red wine vinegar/grape juice and stock
5. Cover & bring to the boil; bubble hard for 5 mins; reduce heat to med low; uncover; simmer at a soft bubble one hour or until lentils cooked through.  
6. Serve with cheese or meat options on the side

Tips:

• The soup can be served over white rice, or with a handful of washed rice added to the mix in step 3 
• Vegetables like broccoli and cauliflower, either cooked in or added to the soup, will ring the changes 

*Ina Garten:Freeview 43 & Discovery Network

                   

   

                                  Recipes II (nav bar)/Vegetarian for more of the same...

Please leave a Comment in the box below         .

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

GINGER & LEMON THROAT SOOTHER, low/no sugar

Here's a soother for a hacking cough that's low/no sugar, fat & preservative free

first posted 13 October 2015

Why go to the pharmacy when you can make this delicious throat soother for pennies!
'It really helps my throat and taste so pure.' Taster

This gorgeous drink is both medicinal and a refresher.  And it has hardly any calories and no cholesterol!

It will help soothe a sore throat and can reduce coughing.  It tastes quite wonderful but extra sweetener can be added for kids.

Fresh ginger

You'll need fresh root ginger. Pale, unwrinkled, firm roots are best.  Buy loose from a trusted supermarket or market stall but try to avoid ginger in sealed plastic bags.  

Some ginger will be in large pieces with lots of knobs coming off the main stem.  It's perfectly okay to break off a piece more suited to your needs. 

Peel the ginger before use by running the edge of a spoon down the skin; it will fall away. 

The traditional way of making Ginger tea involves a lot of steeping and cooking to make a paste. This 67 version is much simpler but no less effective. 

Cost: pennies

Serves: 2 as a drink; many in cordial or cocktails

Ingred:

   1 1/2 teaspoons peeled, grated or minced ginger

   grated zest of half a lemon

  

   1 1/2 cups/300ml boiling water

   1/2-1 tbsp maple syrup, honey or sugar (opt)

Method:

SPINACH & WHITE BEAN SOUP, Vegan with Carnivore/Pescatarian options; Office lunch,

This is one of those simple workaday stick-to-the ribs soups that's no-nonsense  but spectacularly tasty...

Healthy 'Gosh I'm hungry after working all day/ready for lunch!' soup; 30 mins prep
'I could eat loads of this; it is so tasty and comforting!' 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. 

Have it for dinner or lunch or transport it to the office in a thermos.  Blitzed and served in small cups, the soup makes a warming 'welcome!' to a party.  

Cost: min £2.25 depending on quality of ingred
Feeds: 5-6

Ingred:
   2-3 tbsp good olive oil (don't skimp; it really makes the soup more flavoursome)
   med onion, peeled & diced
   3 cloves garlic, peeled & grated 
   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
   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:

SKINNIER GOAN CURRY SEAFOOD RICE, Frugal, Double Duty, Low Cholesterol, Prepare ahead

Healthy, exotic and delicious fish casserole

Skinnier Goan Curry Seafood Rice with sugar snap peas

20/9/15

67goingon50's baked curried seafood and rice dish is the perfect comfort food as nights draw in -- creamy, subtly layered with spice, filling yet easy to digest.  

In the 80's and 90's, a cavernous but wildly popular Chinese restaurant near the Skating Rink on Queensway (London's second, smaller Chinatown) served a Portuguese dish of curried creamed seafood with rice. (The Chinese love curry if it's yellow, thick and not too spicy.)  Delicately flavoured, moist and yummy, it was comfort food of the highest quality but high in fat and calories.  And expensive.    

67's heart-and wallet-friendly version was developed using frozen fish and dried spices.   Yoghurt instead of cream reduces cholesterol. 

It's very easy to put together.  The sauce can be prepared in advance and the dish assembled later.  

Using brown instead of white rice makes it even more healthy.    

The recipe is for 2 but is easily doubled.  

The quantities of rice and sauce are generous and the dish can be re-heated if treated gently, say in a steamer over gentle heat, or stir-fried.  Add more defrosted seafood if you like.   

The dish counts as one of the two recommended fish meals a week.  

Vegetarians and vegans can replace the fish with chickpeas or butter (lima) beans or firm tofu.    

Cost: max £2
Feeds: 2
  
Ingred:

   2/3 cup of basmati rice (brown will be fine )

   1 med onion, finely sliced or grated
   1/2 green chilli, de-seeded and minced 
   2 garlic cloves, grated or minced
   1 inch/2cm piece peeled ginger, grated
   1 tbsp spelt (or wheat) flour
   1 1/2- 2 tbsp mild Madras curry powder
   1/2-1 tsp brown sugar
   1/4 tsp 5-spice powder
   1 bay leaf
   1/4-1/2 tsp salt
   1/2 tsp cracked black pepper  
   2-3 tbsp yoghurt (to taste)
   300 ml stock (pref) or water
   juice and zest of 1/2 lime
   cornflour & cold water

   300-400 gm total of defrosted pollock or other white fish in bite size chunks plus mixed seafood OR chickpeas, tofu or other pulses
 
Method:

1. Wash rice thoroughly.  Check cooking times; they'll vary according to the brand.  In a large saucepan, boil plenty of lightly salted water.  Add rice, bring to the boil, reduce heat to med and cook bubbling gently for 3/4 of time recommended.  Drain.  Run cold water over.  Set aside. The rice should be slightly underdone. 
2. In a heavy bottomed pan over med heat, cook onions in a tbsp veg oil until translucent (about 10 min)  Watch it doesn't burn
3. Add garlic, chilli, spices and a bit more oil if needed; stir well, cook for a minute.  Reduce heat to med low
4. Add stock and yoghurt; stir well; bring to a boil; reduce heat to med, cook 5 mins
5. Add juice and zest of 1/2 lime.  The sauce should be the thickness of double cream.  If not, mix 1-2 tsp cornflour with 3-4 tsp cold water and add to sauce; stir and continue to cook until the sauce reaches the desired thickness.
6. At this stage you can cool the sauce and assemble the dish later.
7. Blitz sauce with a blender until smooth & pass through a sieve. (opt - 67 doesn't bother)
8. Preheat oven to 350f/180c/ gas 4
9. Rinse fish and pat dry/drain and rinse pulses/ cube firm tofu
10. Cover the bottom of a 24 cm/11 inch roasting dish with half the rice.  Pour over a third of the curry sauce; it should flavour but not saturate the rice.  Scatter with chosen protein.  Add the rest of the rice in a neat layer.  Pour another third of the sauce over the rice.  Set aside the remainder of the sauce.
11. Cover the rice with greaseproof paper; cover dish with foil. 
12. Bake for 20-25 mins.
13. Serve with sugar snap peas cooked in boiling water for 3 minutes.

Tips:

• A good dish for the elderly or very young -- easy to eat and not bland.  If the diner finds it too spicy, stir in a little yoghurt or milk. 
• Iceland's offers frozen Seafood Selection (mixed prawns, mussels & calamari; 850 gms for £5)  

Sauce adapted from Chinese Expats (http://www.china-expats.com)

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