TWOSOME'S CRUNCHY SUMMER SALAD, vegan, low fat/cholesterol, high fibre

Out of this world Fantastic Crunchy Summer Salad

Wonderful vegan treat courtesy of Cameron Diaz

Greens and fruit combos are wonderful in the summer and this 1   is really, really terrific...even when we are cowering under umbrellas during startlingly heavy showers!

This Crunchy Summer Salad is perfect to celebrate the Android version of 67goingon50's first cookbook 'Fabulously Frugal from 67goingon50', out now on Lulu Bookstore (details on Welcome to the Blog, nav bar above).  It's also a great send-off before 67goingon50 embarks on its annual summer break.  

Crunchy Summer Salad is from actress Cameron Diaz in conjunction with her organic wine Avaline.  And, like her, it is definitely not run-of- the-mill. 

The vegan medley is packed with good stuff: crunchy veg, creamy fruits, fab colours, spice without heat and a load of satisfying proteins and vitamins.

It's basically an assembly job - no cooking, yay! - but there is 10 mins of chopping.  Then another 10 mins to gather and measure ingredients for the complex but yummy yummy sweet, spicy, umani dressing.

The result is worth every minute.

To save time and effort, singletons can store half the greens, keeping the avocado and fruit separate, for adding to the plate before dressing and serving.

The salad is not frugal but not exorbitant.  It's a true 'treat' meal.  

Cost: £4'50'ish (possibly less depending on what's in the fridge) (8/23)

Feeds: 2 but multiplies easily, and is great for a buffet table

Ingreds:

2 c salad greens (mixed or single) torn in bite-sized pieces
1/2 c raw snow peas, top and tailed, strings removed & julienned along the width of the snow pea

1/2 c raw carrots in long-ish matchsticks (or 1/4 cup carrots plus 1/4 cup small raw cauliflower florets)

1/4 c cucumber, deseeded, in thin'ish half moons

1/4 of a mango or melon (or a decent sized peach or nectarine), peeled and in large bite-size chunks

1/2 avo, sliced (squeeze over 1/4 of a lemon to prevent browning; season with salt & pepper) Also: see Method below

1/2 c mixed herbs (67 used mint & parsley; basil & chives will do for a change)

Dressing:

1/8 cup cashews, toasted

1 tb maple syrup (or honey or brown sugar)

1/8 to 1/4 chilli crisp or 1/2 tsp hot sauce of choice

juice of lime

1/2 tbsp Dijon

1/2 tb fresh ginger

1/2 tb miso paste (or tahini or equiv half veg stock cube)

small clove garlic grated

1/2 tbsp soy sauce 

1/8 cup sunflower oil

1/2 tbsp toasted sesame oil

Garnish 

1/8 c toasted cashews

1/4 cup puffed rice (health food shops) or cold cooked brown rice (opt) 

1 lime wedge 

Method:

67GOINGON50 FAVOURITE FRUGAL SIDE SALADS; healthy, low-fat, quick, easy

Side salads to please the eye, the palate...and the wallet!

Raw food is an important element of a healthy diet and should appear at least 3-5 days a week.

Make it easy with these quick & easy wallet-friendly sides.  Many of them were posted during the first few years of the blog; some were described by tasters as sensational.  

67 is delighted to make them accessible to later and more recent followers.  

Sensational Home-made Sunblush Tomato Bombs 

 flavour explosions in a mouthful

Cheat's Fruity Coleslaw: 

with a little help from supermarket friends when life's very busy

(The original Mango & Chilli coleslaw: Not just any old coleslaw; lower fat, quick & easy)

Carrot, Pineapple & Sunflower Seed Salad, no added sugar

Gorgeous amalgam of flavours and textures is a crowd-pleaser that's easy the clock

10-minute Smashed Potato Salad: 

Outstanding flavour with delightful crunchy bits; versatile; ultra-frugal

Spicy Sesame Noodles 

Tired of the same old, same old potato & pasta salads?  This Oriental style help-yourself noodle salad will knock your socks off

Cabbage Carrot Slaw with Peanut Lime Dressing

Pretty & nutritious crunchy Dieters' Delight; Vegan, raw & cooked veg.  Noodles only if you want them.  Prep up to 2-days ahead

And don't forget -- if you just want a different dressing for your favourite collection of veg, have a look a67goingon50's great selection of Salad Dressings

Please leave a Comment in the box below

These recipes  have been developed or adapted by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission. 

PENSIONERS' DELIGHT: CURRIED FISH 'PIE': vegan option; prep ahead; low fat, stovetop

Easy, Healthy and flavourful fish 'pie'...

first posted 2015; updated 2022

Delicate and delicious, Skinnier Curry Seafood Rice with green beans

67goingon50's curried seafood and rice  is the perfect comfort food as we move back to Daylight Savings Time.  The curry is very warming, with a creamy low-dairy richness, is subtly layered with spices, and is filling yet easy to digest.  

67's wallet-friendly version uses frozen fish and dried, not fresh, spices.  Garden variety plain yoghurt reduces cholesterol.  Using brown instead of white rice makes increases the healthy rating.  

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

The recipe is for 2 but is easily doubled.  

Oven baked fish curry casserole

Note: this version is cooked on the stovetop;

the more complex original version was oven baked.

Cost: max £3
Feeds: 2-3, easily doubled
  
Ingred:

   2/3 cup easy-cook basmati rice (white is fine but brown is healthier) 

   1 tbsp oil 

   1 med onion, finely sliced or grated
   1/2 tsp chilli flakes OR 1/2 green chilli, de-seeded & minced
   2 garlic cloves, grated or minced (opt)
   1/2 tsp dried ginger OR 1 inch/2cm piece peeled ginger, grated
   1 tbsp wheat or spelt flour
   1.5- 2 tbsp mild Madras curry powder
   1/2-1 tsp brown sugar
   1/4 tsp 5-spice powder (opt)
   1 bay leaf
   1/4-1/2 tsp salt
   1/2 tsp cracked black pepper  
   

   2-3 tbsp dairy or plant yoghurt (to taste)
   300 ml stock (pref) or water
     

   juice and zest of 1/2 lime (OR lemon juice - zest is optional)
   cornflour & cold water

   300-400 gm total of defrosted coley, pollock or other white fish in bite size chunks plus (if you're feeling flush, extra optional seafood) OR chickpeas, butterbeans  or firm tofu 

Cost: depending on protein, well under £5

Feeds: 2-3
 
Method:

HEATWAVE SKINNIER MEATLOAF FOR PICNICS & SANDWICHES, low-fat/cholesterol; make ahead

Don't forget to have a look at Welcome to the Blog (Nav Bar above)

for food news and other recipes 

Meatloaf - American comfort food - is ideal for packed lunches and picnics; this one has a bonus: it's low fat and cholesterol

Skinny Poultry Meatloaf with easy-peasy Tomato Sauce 
and Scalloped Potatoes, French Style

1st posted 24 March 2015

This recipe, inspired by Ina Garten, uses minced poultry (but you can substitute minced beef).  Turkey thigh, with the lowest protein/fat ratio (lamb is the highest), is ideal but chicken thighs are a good second best.  Minced chicken breast is not recommended; it can dry out.  

Poultry is gentler in flavour than beef; the texture here is very light, moist, soft and meaty.  You don't taste the mustard, onion, garlic & Worcestershire but it gives an incredible boost to the flavour. It's meatloaf, Jim, but not as we know it!  

The addition of oatmeal, not breadcrumbs, adds fibre and makes the loaf even better for you.  

Whole boiled eggs in the centre 'a la Nigella' provide pretty slices and also makes the loaf go further.   

Cost: £4.00'ish (1/24)
Serves: 4-6

Ingred:
500gt/17.6oz minced turkey or chicken thigh or up to 20%fat beef mince
1 mug diced yellow onion

2 garlic cloves, grated 
2-3 tbsp Worcestershire sauce 
2 tbsp Dijon mustard
1/2 tbsp tomato puree (low-salt if you have salt issues)

2 med handfuls oatmeal
1 large raw egg 
3 tbsp water or stock
1/2 to 1 tsp salt and 1 tsp pepper

3 small soft-boiled eggs, cool (opt)

1/4-1/2 cup tomato ketchup,mixed with (optional) 1tsp sugar, Worcester sauce and a couple of dashes of hot sauce OR LOW-SUGAR HOMEMADE KETCHUP 


Method:

UPDATED SMOKED MACKEREL POTATO SALAD: 2 VERSIONS: low-fat/cholesterol, easy, picnics

Satisfy the appetite and the eyes with this cool, cool salad... 

updated June 2021; first posted  2015

(Boneless) Smoked Mackerel, Egg & New Potato Salad
with lemon & pepper yoghurt mayonnaise dressing

This delicious combination of sweetly savoury smoked fish, waxy new potatoes and brightly yolked hard-boiled eggs is low in fat but high in satisfaction. 

The Lunch Club thought the combination of ingredients unusual but wonderful. And the smoked mackerel made a change from the usual expensive fresh white fish or salmon for their twice-a-week fish meals.  

The dish requires little cooking, can be prepared the night before and assembled on the day. 

Being very conscious of salt levels, 67goingon50 prefers the loose mackerel fillets available at fishmongers.  Another good choice is M&S smoked mackerel, often on sale for 3 pkts for £7. Other food experts rate Sainsbury's smoked mackerel highly, and Waitrose fillets are good value. 

New potatoes are wonderful right now but can be replaced with ordinary potatoes.  

Serves: 4-6
Cost: about £4.50 (for the frugal, decrease the amount of fish, use ordinary potatoes and add an extra egg or two)

Ingred:

150-300 gm(1-2 pkts) smoked mackerel fillets
500-750 gms new potatoes, in thick slices
3-4 eggs
lettuce
Chives, green onions, parsley (opt)
1/2 tsp coarsely ground black pepper

200 ml yoghurt mayo with lemon

Variation: 

Smoked Mackerel Potato Salad 

with Egg & leftover Dill & Mustard Green Beans

Method:

CARB-FREE SPICED AVOCADO 'VICHYSSOISE': low-fat, potato free, carb-free indulgence

Elegant sophisticated soup, chilled or warm, perfect for unsettled summer...

Take advantage of avocados piled up in supermarkets...
'Creamy, cool & utterly ambrosial..'

This is another of 67's glorious summer soups that slips down like a dream.

Unlike 67's Tomato Gazpacho though, Mildly Spicy Avocado 'Vichyssoise' does require cooking.  But it's not difficult to make and it can be prepared ahead of time.  

And it is worth it.  Not only does it taste wonderful, it's easily tweaked for carnivores, vegetarians or vegans.

Avocado Soup in South America is thrumming with heat; this version is more delicate but no less wonderful for it.  Served in shot glasses or bowls, the creamy pale green makes a sophisticated starter for summer gatherings. Cool and velvety, it'll soothe and satisfy.  

For the slim or wanna-be-slimmers - it's low-fat, low carb.  And it doesn't contain any potatoes! 

Garnish shot glasses with small memorable crunchy croutons, cubes of smoked tofu, a poached prawn, small morsel of white fish or a few shreds of cooked chicken breast.   

Make this the night before it's needed; refrigerate in the coldest part of the fridge and sit back and wait for compliments.

Cost: £5'ish
Feeds: 6-8 

Ingred:
   1 small-med dried chipotle pepper, with seeds removed, soaked in water & drained OR 1/4-1/2 tsp (to taste) chipotle seasoning
   1 large onion, finely chopped
    olive oil
   1 oz butter (opt)
   5 small ripe avocados, peeled & chopped (5 regular sized mugs)
   1 clove garlic, grated or minced
   2 tsp chopped chives
   1/2 tsp dried tarragon
   1 litre good stock
   zest of half a lemon & 2 tsp lemon juice 
   1/2 tsp dried nutmeg
   240 ml 0%-fat plain Greek or strained yoghurt OR low-fat sour cream OR Vegan yoghurt

Method:

LOW-FAT TURKEY MEATBALLS IN TOMATO SAUCE, easy comfort food

Good cooks often forget how the simplest food has the strongest reaction...

Turkey Meatballs in Italian Tomato Sauce: low-fat/cholesterol

When 67 presented this dish to a 90-year-old, his eyes lit up like it was Christmas.  He was unbelievably thrilled.  And he probably didn't even realise how healthy it is.

For cooks, it's a dream.  The meatballs and the sauce can be prepared a day ahead (or even longer).  Come mealtime, just  re-heat the sauce, add the relevant number of meatballs, simmer gently 20 mins and pour it over cooked pasta.

Leftover meatballs can be frozen in portions of whatever size in separate  freezer bags.  The sauce recipe makes enough for a meal plus leftovers to freeze for another time.

Follow the recipe carefully and the meatballs will be soft enough to cut with a fork; 67 recommends 3 generous-sized meatballs per adult portion.

Cost: depends on thigh turkey mince; currently £2 at Sainsbury's-£3.95 elsewhere

Makes:12 good sized meatballs or 3-4 portions  

Ingreds:

1 recipe Turkey Meatballs

1 recipe Italian Tomato Sauce

cooked pasta of your choice

Method:

1. Make the sauce; set aside a generous portion for the meal; freeze the rest in one or half cup portions
2. Prepare meatballs; coax the meat into 12 good-sized balls about the size of a small fist -- keep it light; don't mash the meat into something dense and horrible to eat
3. Arrange on a baking tray; either bake immediately any 180C/350F or cling film and bake later.  The meat balls need only 15 mins in the oven; they will continue baking in the sauce, absorbing its flavours
4. Reheat sauce gently; add meatballs, simmer gently 20 mins or so; pour over pasta
5. Serve with finely chopped basil and grated parmesan

Comments:

'I love turkey and it's great seeing it used so imaginatively. You have made it taste like restaurant quality meatballs in sauce.  Turkey breeders should market them.' Political agent
'These are restaurant quality; they're perfectly moist and the sauce complements them nicely.' Designer & fund-raiser

Please leave a question 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.    

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:

'THANK GOD FOR CARBS' POTATO-FRANKFURTER SALAD (includes Simple Frugal Version)

There is nothing like potato salad during the summer and this one is a delight for kid/ults...

'Hurray for Carbs' Vegetarian Potato Frankfurter Salad
'Loved this as my daily carb intake but ate more than I should have.' Taster

photo 26 July 2018

Potatoes are NOT unhealthy, if eaten in the right quantities and not soaked in butter.   

They're an excellent source vitamin C, iron and fibre (if skins are left on).  They provide energy, without which the body could not function.  As long as portions are monitored, potatoes provide a sustaining frugal food source.

Potato salads have an even better healthy profile.  Cold cooked potatoes form a special starch that makes you feel fuller for longer and encourages the growth of good gut bacteria.

The only problem with potato salad is that it can get boring, very quickly.  While you can never be sure what form a potato salad will take, few are both imaginative and delicious.    

67's Potato Frankfurter Salad doesn't stint on flavour, texture or colour.  It combines the fluffiness of 'taters with crunchy green beans and creamy softly-boiled eggs, all accented with the bite of red onion and the toothsome springiness of frankfurters.  

It's easy-peasy, can be tailored to any budget, and is attractive and filling.  Kidults will love it.  67 recommends making rather a lot of it; it'll keep well in the fridge overnight.

Keep it healthy by serving the potatoes unpeeled, if you can, dressed in a no-added-sugar, low-salt dressing like vinaigrette or yoghurt-mayo with lemon zest. 

67 used vegetarian frankfurters* but carnivores should aim for something  lower-fat like chicken.    

Cost:£3.50'ish
Feeds: a crowd but divides easily

Ingred: 
   1 kilo/2.2pounds thin-skinned potatoes, scrubbed but pref not peeled 
   2-3 generous handfuls green beans, topped & tailed
   6-8 full-size frankfurters
   3-6 hard boiled eggs, peeled 
   small to med red onion

   French vinaigrette 
       6-8 tbsp good olive oil
       2 tbsp white wine vinegar 
       good pinch salt and 1/4 tsp pepper, pref. coarsely ground
       2 rounded tsp wholegrain mustard
       1/2 tsp sugar, honey or maple syrup (opt)

Pour all ingredients into a jar with a tight fitting lid; shake until thick & blended.  If preparing in advance, refrigerate until needed (up to a day) but shake well again before using 

Method:

1. If vegetables are not organic, soak 20mins in a 9-1 solution of water and vinegar; drain & rinse; or peel
2. Chop potatoes in generous bitesize pieces; cook in boiling salted water 5-10 mins or until the point of a knife meets a bit of resistance in the centre. Drain, cool
3. Peel and finely dice red onion
4. Make Vinaigrette; set aside
5. Cook green beans 3mins in boiling salted water or until tender but still with bite; drain, add to a bowl of ice water; drain again, set aside
6. Slice eggs 
7. Drop frankfurters into boiling water 2-3 mins; cool, cut into 1/3inch/1 cm discs
8. In a large bowl gently mix potatoes, green beans, eggs, onion and frankfurters.  
9. Moisten but don't overwhelm with vinaigrette

Comments:
'My diet always includes a small portion of carbs but this combo was so sparky and unusual that I ate more than I should have. Without regrets!'  Retired writer

Tip:

For a simple more frugal version of this salad, simple slice cooked sliced frankfurters into cold potatoes and add a yoghurt-mayo dressing

*Tivali

                                                                   More salads on NavBar/Recipes 2... 

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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.  

SCALLOP & WHITE BEAN POTAGE, a healthy indulgence

An unusual pairing in a winning dish...

Scallop and White Bean Potage with Vegetables (has frugal option) 

Scallops are one of those special treats to be indulged in at high-end fish restaurants - the burnished outers and tender, sticky interiors are so difficult to reproduce at home.

67's 'high, low' thick soup was created after a debilitating bout of some 'flu or other, when the body was screaming for something tempting, comforting, filling and easily digested.

The thick vegetable soup supplemented with creamy beans and topped with perfectly poached cubed scallops fitted the bill beautifully.

67 in this instance hadn't the strength to shop around and opted for fresh scallops, which came in at £3+ for two lovely fat generously portioned ones.   Frozen - roe free - are a better bet; they come in small packets (150 gm, Tesco £4) and large (500gm £12, Iceland).

If scallops are out of your budget, replace with chunks of chicken sausage poached in boiling water and drained

Cost:  min £4
Feeds: 2-3

Ingredients:
    2-3 large scallops, roe removed, halved horizontally and in med dice
  
    1 med onion, in small dice
    2 small sticks celery, washed & peeled, in small bite-size chunks
    1 large carrot, washed, in small bite-size chunks
    2 med potatoes, washed & unpeeled, in small bite-size chunks
    generous handful peeled swede, in small bite-size chunks opt)

   good stock

   1/2 pkt cannellini beans, drained and rinsed
   1 teacup quick cooking green veg such as small broccoli florets, green beans, mange tout, diced courgette 

Method:

POTATO FRANKFURTER SALAD, frugal, great for kidults,low-fat

Now that - judging by the latest must-have cookbook - carbs are back in vogue, potatoes come free of guilt again.

'Hurray for Carbs' Vegetarian Potato Frankfurter Salad
'Loved this as my daily carb intake but ate more than I should have.' Taster

photo 26 july 2018

Potatoes, in fact, were never really the problem.  It's the amount you eat and the the way they are cooked that can be unhealthy.  

Potatoes provide plenty of vitamin C, iron and fibre (if skins are left on).  They're an excellent source of energy, without which the body could not function.  As long as portions are monitored, potatoes provide a sustaining frugal food source.

Potato salads have an even better healthy profile.  Cold cooked potatoes form a special starch that makes you feel fuller for longer and encourages the growth of good gut bacteria.  

67's Potato Frankfurter Salad doesn't stint on flavour, texture or colour.  It combines the fluffiness of potato with crunchy green beans and creamy eggs, all  accented with the bite of red onion and the toothsome springiness of frankfurters.  

It's easy-peasy, can be tailored to any budget, attractive and filling.  Kidults will love it.  67 recommends making rather a lot of it.

Keep it healthy by serving the potatoes unpeeled, if you can, dressed in a no-added-sugar, low-salt dressing like vinaigrette or yoghurt-mayo with lemon zest. 

67 used vegetarian frankfurters* but carnivores should aim for something  lower-fat like chicken frankfurters.    

Cost:£3.50'ish
Feeds: a crowd but divides easily

Ingred: 
   1 kilo/2.2pounds thin-skinned potatoes, scrubbed but pref not peeled 
   2-3 generous handfuls green beans, topped & tailed
   6-8 full-size frankfurters
   3-6 semi-hard boiled eggs, peeled 
   small to med red onion

   French vinaigrette 
       6-8 tbsp good olive oil
       2 tbsp white wine vinegar 
       good pinch salt and 1/4 tsp pepper, pref. coarsely ground
       2 rounded tsp wholegrain mustard
       1/2 tsp sugar, honey or maple syrup (opt)

Pour all ingredients into a jar with a tight fitting lid; shake until thick & blended.  If preparing in advance, refrigerate until needed (up to a day) but shake well again before using 

Method:

1. If vegetables are not organic, soak 20mins in a 9-1 solution of water and vinegar; drain & rinse; or peel
2. Chop potatoes in generous bitesize pieces; cook in boiling salted water 5-10 mins or until the point of a knife meets a bit of resistance in the centre. Drain, cool
3. Peel and finely dice red onion
4. Make Vinaigrette; set aside
5. Cook green beans 3mins in boiling salted water or until tender but still with bite; drain, add to a bowl of ice water; drain again, set aside
6. Slice eggs 
7. Drop frankfurters into boiling water 2-3 mins; cool, cut into 1/3inch/1 cm discs
8. In a large bowl gently mix potatoes, green beans, eggs, onion and frankfurters.  
9. Moisten but don't overwhelm with vinaigrette

Comments:
'My diet always includes a small portion of carbs but this combo was so sparky and unusual I ate more than I should have. Without regrets!'  Retired writer

*Tivali

                                                                      More salads on NavBar/Recipes 2... 

Please  leave a comment in the box below 

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.     

LEFTOVERS: HOW TO USE UP SALAD INGREDIENTS

Waste not, want not...

first published 15/9/15

67goingon50 is used to using salad ingredients for cooking -- Asian chefs often use them in stir fries and as a garnish in soups.   These cheaper-than-chips recipes are two great clean-out-the-salad-drawer meals.    

The first is a surprisingly quick vegetable stock.

Broth Cup*

67 intended to use a (copious amount) of end-of-the-week salad ingredients to intensify the flavour of classic veg stock.  But after just half an hour of cooking, the stock was sweet and deeply flavoured enough to stand on its own. 

1.  QUICK VEGETABLE STOCK

Costs: little
Feeds: depends on how much salad & veg you have

Ingred:
Any or all of: lettuce, cucumber, mushrooms, radishes, tomatoes, carrots, celery and any other raw veg except beets 
onion
1-2 small chillis, seeds & membrane removed
several cloves garlic, grated
fresh ginger, peeled & grated
potato (opt)
fresh herbs including parsley or thyme
enough water to cover veg by at least 2 inches

Method:

1. Discard any dead leaves; remove any spoiled portions of tomato.  Remove stems from mushrooms; peel.  Top & tail radishes; slice thickly.  Cut cucumber in thick slices.  Using a peeler, make long strips of carrot.  
2. Peel onion; cut into wedges.  Scrub potato if using.  Wash herbs.
3. Place everything in a large pot with grated garlic and ginger. Add enough water to cover veg by 2in/4 cm
4. Bring to a boil.
5. Turn down heat to med-high; leave to bubble gently for at least 30 mins.  
6. Taste.  The stock should be fragrant and beautifully flavoured; if not, continue cooking for another 15 mins.  
7. Serve as broth or in a soup.  

2.  LEFTOVER SALAD VEG FRIED RICE (See The Art of Stir Fry)

Leftovers Fried Rice, Frugal & Healthy

This is not a dish for guests unless they're very close friends and not likely to be offended by leftovers.  As a means of using up some of the things in your fridge, it's ace. Tasty as all get out, any cooked meat or fish, leftover cooked veg and salad veg can be used.  Firm-set tofu, plain or spiced, is also good. 

Don't be afraid of stir-frying cucumber, radish or tomatoes -- they add a wonderful edge and help moisten rice which can sometimes be a little dry.

Cost: max £1
Feeds: 1-2

Ingred:
   1/2 mug diced raw cucumber
   1/4 mug sliced radish
   5-6 thickly sliced mushrooms   
   at least one heaping mugful of cold cooked rice  
   1-2 med tomato, seeds and all, diced, sprayed lightly with olive oil and lightly salted
   1 tsp grated fresh ginger
   1 tsp grated garlic  
   at least half a mugful of cold cooked diced meat OR flaked fish OR firm tofu (marinade plain tofu in a 1-1 mix of soy sauce and sherry/wine/grape juice for 20 mins)
    Oyster Sauce, Hoisin Sauce or Reduced Salt Soy Sauce (used sparingly)

Method:

1. Stir fry cucumber, radish & mushrooms over high heat in a pan lightly sprayed with groundnut (peanut) or other light veg oil for 1-2 mins
2. Add rice, tomato, ginger & garlic.  Stir quickly; add protein.
3. Reduce heat to med-high, cover pan and allow to steam gently for a couple of minutes or until heated through.
4. Add a scant tablespoon of oyster or soy sauce; stir through rice mixture.
5. Taste for seasoning.  Add pepper but only a little salt.
6. Serve.

*Waitrose

Tip: it is a good idea to serve salads plain with dressing on the side; that way leftover salad leaves can go into the stock pot.

 Also see: Improve your health with soup stocks

This information and recipes have been developed by B  Lee/ Bright Sun Enterprises. They may not be reproduced, in any form, without the author's written permission.