HEALTHY SUMMER PICNIC

This would be one of my happy picnic or happy meals with the emphasis on Healthy: low fat/cholesterol and carbs, lots of fibre, plenty of fresh vegetables or fruit.  Something for everyone.

Dieters Delight Ambrosial Tomato Gazpacho: Vegan, No cook

Dieters' Delight: Smooth & creamy but dairy free & minimal salt

A large thermos of this wonderful chilled tomato-based gazpacho, maybe with a bit of vodka for adults, is the perfect starter, served in cups in small portions. 

Lower-fat/Salt Spanokopita: Vegetarian, Butter-free cylinders of Greek Spinach, Egg & Feta Pie

Lower-fat & salt but fabulously tasty version of a Greek favourite...

For a picnic, form into 2 fat cylinders.  Either pack into stiff-sided containers and slice on site, or slice beforehand and pack with serviettes protecting each layer. 

Southern Spiced Unfried Chicken: inspired by you-know-who, this succulent crispy chicken is low-fat, low-calorie and delightfully spicy. 

The taste, crunch and juiciness of a high street brand but better
and much much healthier. 'Sensational!' Tasters

 

New Potatoes Vinaigrette:  Mayo-free, easy-peasy, with radish & red onion

This potato salad is flavoured with vinaigrette, not a creamy dressing and is so delightful you'll wonder why it's not offered more often. 

Pineapple slices/wedges served cold or at room temperature; juicy and glorious  on a hot day; prepare the day before

A bag of small multi-coloured tomatoes, celery & cucumber sticks

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

SALMON & CHINESE CABBAGE RICE PLATE WITH GARLIC HONEY SAUCE, one-pot wonder

When dinner's gotta be fast and fabulous and 'don't hold the carbs!

 updated 1/25; originl 2018;

A carb-rich meal with slightly sweet sauce boosts energy in cold weather
'Seriously good; will please the entire family' Taster

Salmon and Chinese cabbage are low-fat and health giving, providing protein, omega-3, B-vitamins and several important antioxidants.

So it is sad that the cost of salmon , both fresh and frozen, has risen significantly  since this post was first posted in 2018.

But the recipe is so delicious and the prep so simple and uncomplicated, 67  includes it for cooks looking for something easy, special but not necessarily glamourous.  

Unusually for 67, the dish boasts carbs and sugar.  When the weather is as cold as it has been, the body needs energy.  You will be fine as long you return to disciplined eating when temperatures rise. 

 
Only one pot and a small bowl are needed; the meal will be ready in 15 mins.  The honey-garlic sauce is poured into the cooking pot just before serving, coating the salmon and soaking through the vegetables to the rice below. 

If garlic is not for you. replace with a whole star anise; strain the sauce before adding to the pot.  (Rinse star anise, dry & use another time.)

Carb concerns may tempt you to reduce the serving of rice.  67 urges you not to.  There is nothing better than a generous mound of soft rice smothered in Chinese leaves, moist salmon and heavenly  sauce.  

Cost: depends on salmon; frozen is best value (around £6 for 2) but probable cost is around £7.50 (1/25)
Feeds: 2

Ingred:  

   1/2 cup white, easy cook rice (67 used M&S but also likes Waitrose)
   150gm/5oz Chinese leaves OR Swiss chard 
   2x 150-200gm/5-7oz salmon fillets, patted dry, lightly seasoned with salt & pepper
   2 slices of fresh ginger per fish fillet
   2 slices lemon per fish fillet
   
Sauce
   2 med cloves garlic, grated (opt) or a whole anise (rinse, dry and used again)
   a 1-inch slice ginger, peeled & grated
   scant 2 tbsp honey or maple syrup
   1 tsp reduced salt soy sauce
   2 tsp dry sherry
   1 tsp toasted sesame oil (opt)
   1/2 small chilli, ribs & membranes removed, very finely diced (opt but recommended) OR a pinch of chilli flakes 

Method: