CHILLIN' WITH A VERSATILE ROULADE

Kick back and relax with this gorgeous triple-duty roulade...

Spinach Roulade with Cream Cheese & Taramasalata
(options for sun-blush tomatoes and ham/pastrami)

A spinach roulade which has can chill in the fridge for several hours is perfect for a special occasion or a hot spell.

Whenever this recipe from 67goingon50, appears it prompts eliciting many ooh's and ah's.  It has a pillowy outer topped with creamy beautifully seasoned layers.  

And trust me:  guys - including die-hard carnivores - love this roulade as much as ladies.  

Fresh spinach is recommended but if you haven't the time for the sorting and cleaning required, frozen spinach is fine (though flavour may be slightly compromised, in which case choose well seasoned filling as below)

The taramasalata lifts the roulade out of the ordinary, its saltiness setting off the cream cheese.  If taramasalata is not your thing, replace with a garlicky beetroot hummus and add 1/3 tsp cayenne for a kick.  

OR
  

Spinach Roulade with
sun blush tomato bombs

1. try a single layer of cream cheese pureed with a few tablespoons of sun-blush toms (left) and, if you like, puree with 2 ounces smoked salmon,then stir in another 2 ounces shredded smoked salmon 

2. or scatter the cream cheese with antipasti (sun blush toms, chopped artichoke hearts and/or olives)

3. If you must please carnivores,  finely minced cooked ham or pastrami/spiced beef mixed with mild mustard mayo can replace taramasalata


Planning is required; part of the preparation takes place the day before and the roulade should be made several hours before serving.

Cost: min £8;ish , depending on spinach & additions (6/25)
Serves: 6-10, depending on width of slices

Ingred:

Roulade:
   400gm/14oz fresh spinach, stems & grotty leaves removed (1 generous (250ml) cup after being cooked and squeezed)  or 538gm/10oz/1.5 cup frozen spinach, drained

     10gm plant or dairy butter melted
       1/2 tsp powdered nutmeg, fresh grated if poss
       1/4-1/3 tsp salt and 1/3 tsp pepper, to taste 
       4 tbsp finely chopped chives or 4 tsp dried chives
       1/2 tsp cayenne (opt)

    4 large eggs at room temperature,  separated    

   

Filling: 

   100gm/3.5oz 40% dairy or plant cream cheese 
   zest of a half a lemon
  
   100gm/3.5oz taramasalata (or alternative filling as above)

   couple of tablespoons dairy or plant parmesan (opt)
   
Method:

CHUNKY BEEF & VEG SOUP, slow cooker, low fat, salt, preservative

Much better for you than tinned...

 'Big' Beef Soup: not quite a stew but equally filling, nourishing & easily digested

'...a grand, hearty warm meal' Taster

Tinned 'Big' soups are a godsend when overwhelmed with work or unable to cook due to illness.  But the truth is, many commercial tinned soups* are disappointing: thick & gloopy -- definitely not in a good way -- and strong, unpleasant metallic flavours. 

Home-made Big Soups are the perfect solution.  They hit the right balance: light but satisfying and full of flavour.  And all the bits in it -- root veg and beef -- are tender and easily digested. 

Prepped ahead and slow-cooked, homemade chunky soups may take a little more effort than opening a tin initially but they are incredibly tasty.  And  leftovers can be frozen.  

They are also better for you - lower in fat/salt/preservatives - and are pretty wallet friendly.   

Kids will love them, as will the ill or infirm or anyone looking for a nutritious, filling, easily digestible meal.  


Cost: £3.00
Serves: 6-8

Ingred:
   7oz/200g shin of beef, without bones, in one inch cubes
   seasoned flour

   olive oil
   med onion, diced or coarsely processed
   1 1/2 sticks celery in med dice
   1 large carrot in one inch cubes
   1/2 coffee mug swede, peeled and cut in one inch cubes
   1/2 coffee mug sweet potato. peeled & in one inch cubes
   6oz+/180gm baby new potatoes or washed potatoes in one-inch cubes

   enough stock water to cover beef & veg by one inch
   slug of brandy (opt)

   small handful parsley, finely chopped
   Worcestershire sauce, 2 tbsp

   reduced salt soy sauce (opt)

   2 tbsp rice or other flour with 1/2 ounce butter

Method:

'FLU WONDER CURE: SAVOURY EGG CUSTARD

RESTORING HEALTH AFTER ILLNESS

originally posted July 2015

For the bedridden: Savoury Egg Custard helps restore good health 

If you've been struck down by the dreaded 'flu (which country's turn is it this year to have it named after them?) and are struggling to get back to good health, here's a marvellous wallet-friendly remedy. 

A Savoury Egg Custard -- a family recipe for generations -- really does make you feel better and helps speed up recovery.  

The problem with bad 'flu is that one feels so lousy one can't face eating.  But food or some sort of nutrition is necessary to get better.

The Savoury Egg Custard consists of just three ingredients -- egg, water and soy sauce.  Once cooked, the custard slides down like silk, is easily digested and is quickly absorbed into the bloodstream.  Full of protein, it restores energy and boost the body's resilience.  It also encourages fluid intake, preventing further dehydration.

67 has seen grizzling toddlers and frail older people unable or unwilling to eat take one spoonful, happily finish the rest and keep it down.  Adults trying to get back to work find recovery speeds up.        

Preparation is simplicity itself but some planning is necessary: the water needs to be boiled and then cooled for the best texture.  Tap or bottled water is ok in a pinch but pre-boiled water is recommended.  

Steaming the custard is the ideal way to go but microwaving will also work -- if you won't mind the top of the custard looking more like curd cheese than silk!  

The recipe is for one.  Eat it as often as you like.  As the health improves, a double portion is fine and the amount of water can be reduced slightly

If serving to children and older people, cool to lukewarm before serving.  

Cost:  25 pence
Serves: 1

Savoury Custard Wonder Cure

Ingre
    1 medium egg, preferably organic
    1 teacup boiled and cooled water (160 ml)
     reduced-salt soy sauce
     
    
Method:

1. In a heatproof bowl, beat the egg till yolk & white are blended but not frothy.
2. Add cooled, boiled water.  Blend.  
3. Add a few drops of soy sauce, blend. 
4. Cover dish with cling film.
5. Steam for 15 minutes or until a knife comes out clean.
6. If using a microwave, pierce the film in several places.  Place the dish on a glass tray. Cook on medium heat for 3 1/2 mins.  The top will look curdled and the custard will have pockets of liquid but be very silky.  
7. Cool to lukewarm for children and older people.
8. Serve with a few more drops soy sauce. 

Tip:
Once the patient's appetite improves, move on to meat and/or vegetable broths with a little rice and peas



DISCLAIMER: The author accepts no liability for the consequences of any actions taken on the basis of the information provided.  Any information not sourced to a second party is the copyright of the blogger.

VEGGIE COMFORT FOOD: ALMOST NO DAIRY WHITE BEAN SOUP WITH VEGAN BACON BITS

An almost dairy-free white bean soup, wonderful in its basic form but easily tweaked for sassy stress-free variations

White Bean Soup: tummy & wallet soothing with vegan & carnivore options

(This one with vegan 'bacon bits' & chives)

'Love the almost no-dairy creaminess and the sassy variations.' Blogger

first posted Jan 2017

White bean soup is the perfect dish for colder weather: comforting, high in protein but wallet-friendly. 

It's versatile, providing a thick satisfying main course or a silky sensational first course.  It can be served on its own or with added vegetables or shredded protein.

Dairy-free, depending on choice of yoghurt, it's also very effective at soothing the digestive system after over-indulgence.

This one needs good ingredients.  Reconstituted dried white beans and good stock/broth, preferable chicken if you're not vegetarian, provide the best flavour and texture.  

67 tested this with tinned pulses and it was fine.  But don't be tempted to leave out the yoghurt and, if not using parmesan, garnish generously:  vegan bacon bits, spicy croutons, blanched mushrooms or plenty of shredded protein.

Cost: £1.50
Feeds: 4-6; recipe doubles easily

Ingred:
   2 tbsp good olive oil
   1 yellow onion (about 1 coffee mug), finely diced or lightly processed
   a couple of carrots (a generous half mug), finely diced or lightly processed
   2 sticks celery in med dice (a generous half mug)

   generous 2 tbsp fresh chopped parsley
   1 small clove garlic, minced or grated  
   1 tbsp fresh or 1/3 tbsp dried rosemary
   1 tbsp fresh or 1/3 tbsp dried thyme
   3 cups good stock (veggie for vegetarians but chicken is fine for carnivores)
  
   240 gm reconstituted dried white beans, cooked and drained  OR drained, rinsed tinned white beans

   pepper & salt

  0-fat strained plain yoghurt

   3-4 tbsp grated parmesan (opt)

Method:

1. Heat a medium sized heavy-bottomed saucepan over high heat until pot reaches a high temperature; reduce heat to low
2. Add olive oil, onions, carrots and celery; cook over low 10-15 mins until soft but not brown
3. Add parsley, garlic, rosemary & thyme; cook another minute
4. Add beans & 3 cups/large mugs good stock
5. Bring to the boil; let bubble 2-3 mins; reduce heat to low; simmer 20 mins
6. When soup is ready, add parmesan, if using, and pepper & salt
7. Taste; the veggie version may need veggie granules 
8. Blitz with a hand blender until very smooth; it may take a few mins.  This is your base.

Garnishes:

Vegan alternative to Bacon Bits (see method below)
   1/3 cup wholemeal breadcrumbs (spelt for wheat-free)
   olive oil
   1/2-1 tsp salt
   1 tsp smoked paprika plus   
Finely chopped fresh chives or spring onions

OR 
Goats cheese or feta (opt)
Crispy bacon bits (opt)

Optional Additions:

• 0-fat strained yoghurt
• raw spinach, French beans, tender stem broccoli 
• shredded ham hock or chicken, tiny raw meatballs of beef pork or minced chicken  

Vegetarian Bacon Bits

Generously spray a frying pan with olive oil, add crumbs; cook over med-high heat, stirring until crunchy and golden (more olive oil may be needed); add salt and smoked paprika -- the flavour and texture should be a little like crispy bacon.  Set aside.

SERVING OPTIONS

1.  A thick and creamy main course...

• for every cup of soup, add a tablespoon of yoghurt and whisk before heating
• garnish with paprika breadcrumbs or crispy bacon or poached sliced mushrooms, with plenty of chopped chives.  And Then...
• just before serving, add small broccoli spears or carrot matchsticks or chopped fine green beans which have been blanched in boiling water for 3 mins (opt) AND/OR 
• just before the end of cooking, add shredded cooked meat (opt) OR
• 10 mins before end of cooking add raw mini meatballs

2.  A smooth and silky first course (strained) ...

Pour soup through a fine mesh strainer into a large bowl, using the back of a ladle or large spoon to push the mix through. Scrape the underside of the strainer into the bowl. The result will be smooth and silky but a dry thick sludge will be left behind in the bottom of the strainer; this will be discarded 

This version is best served in small portions, with a few paprika breadcrumbs or finely chopped crispy bacon or poached sliced mushrooms, and chopped chives/spring onions. A little finely shredded cooked chicken can also be added. 

Tips:

• the soup keeps well in the fridge for 3 days; the suggested variations prevents a sense of 'boring leftovers' 
• leftovers can be frozen but once defrosted, blitz again and check seasoning
• See Cook Clever with Pulses

(Questions & comments, pls email  b67goingon50@yahoo.co.uk 

and say if they can be included in the blog)

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

BIG BEEF SOUP, easily digested, wallet-friendly, healthy, slow-cooker

Much better for you than tinned...

 'Big' Beef Soup: easily digested; not quite a stew but filling & nourishing
'...a grand, hearty warm meal' Taster

updated Nov 2021

67 had a fondness for tinned 'Big' soups, developed when overwhelmed with research or unable/unwilling to cook due to illness.  Some brands are disappointing  -- thick and gloopy (definitely not in a good way) -- and there can be metallic aftertaste.  

But tinned soups have come a long way.  Baxters have always been a good brand but even M&S' soups have much to offer.

But given the choice, I would rather make my own. 

Big Beef Soup is light but satisfying and  full of exquisite flavour.  All the bits in it -- root veg and beef -- are soft and easily digested.  

It's great for kids; or for the ill or infirm or anyone looking for a nutritious, filling, easily digestible meal.  

Oh, and it's wallet-friendly and low-fat/salt/preservative, too.

Cost: £4'ish
Serves: 4-6

Ingred:
   7oz/200g casserole beef, in one inch cubes
   seasoned flour

   olive oil
   med onion, diced or coarsely processed
   1 1/2 sticks celery in med dice
   1 large carrot in one inch cubes
   1 coffee mug swede, peeled and cut in one inch cubes
   1/2 coffee mug sweet potato. peeled & in one inch cubes (opt)
   6oz+/180gm washed potatoes in one-inch cubes

   enough stock/water to cover beef & veg by one inch
   slug of brandy (opt)

   small handful parsley, finely chopped
   Worcestershire sauce, 2 tbsp

   reduced salt soy sauce (opt)

   2 tbsp rice or other flour with 1/2 ounce butter

Method:

1. Sauté the veg in 1 tbsp olive oil in a large saucepan over med low heat, stirring occasionally, for 20 mins; the onions should be translucent not brown; remove veg & set aside
2. Turn heat to high; spray bottom of pan with olive oil
3. Toss meat in seasoned flour; add to pan (you may need to do this in batches), reduce heat a little; brown meat on all sides; add stock/water & brandy 
4. Bring to the boil; turn down heat to med low, let bubble 5 mins, removing scum that rises to the surface
5. Add veg, parsley & Worcestershire; pour  into slow cooker
6. Cook on high 2-3 hours or (low 4-6 hrs) until meat is tender and veg are soft 
7. Remove meat & veg; set aside 
8. Pour juices into a saucepan, bring to the boil; mash flour & butter & add; allow to thicken; add beef, veg and soy sauce, if using
9. Simmer 30 mins; check seasoning & thickness -- add water to thin
10. Serve with crusty bread or Savoury Mediterranean Cornbread

Comments:
'The soup was a grand heart-warming meal after a cold night canvassing.' Political Agent

Tips:

• The dish does not have the deep darkness of tinned beef soups which is often achieved with artificial ingredients
• make the ingredients go further with a tin of drained rinsed cannelloni beans or a handful of washed white rice or pasta before the final simmer (no. 10) 

                                                              More beef on Nav Bar: Recipes I/Beef....

Please leave a comment in the box below

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.  

DAIRY FREE WHITE BEAN SOUP, high protein, low cost, Triple Duty for Vegan, Vegetarian, Carnivores

A money-saving dairy-free white bean soup, wonderful in its basic form but easily tweaked for sassy stress-free variations

White Bean Soup: Tummy & wallet soothing, for vegans, vegetarians or carnivores
(This one with vegan 'bacon bits' and chives) 

White bean soup is the perfect dish for early January: comforting, healthy, high in protein but wallet-friendly. The small effort required to put the soup together is strangely comforting after the excessive partying/relaxation of Christmas and more than repays itself. 

It's ever-adaptable, providing a thick satisfying main course or a silky sensational first course.  It can be served on its own or with added vegetables or shredded protein.

Ideally one would use reconstituted dried white beans (see Cook Clever with Pulses) but tinned are also fine.

Cost: £1
Feeds: 4-6; recipe easily doubles

Ingred:
   2 tbsp good olive oil
   1 yellow onion (about 1 coffee mug), finely diced or lightly processed
   a couple of carrots (a generous half mug), finely diced or lightly processed
   2 sticks celery in med dice (a generous half mug)

   generous 2 tbsp fresh chopped parsley
   1 small clove garlic, minced or grated
   1 tbsp fresh or 1/3 tbsp dried rosemary
   1 tbsp fresh or 1/3 tbsp dried thyme
   3 cups good stock (veggie  for vegetarians but chicken is fine for carnivores)
  
   240 gm reconstituted dried white beans, cooked and drained  OR drained, rinsed tinned white beans

   3-4 tbsp grated parmesan (not for vegans)


Garnishes:

Vegan alternative to Bacon Bits
   1/3 cup wholemeal breadcrumbs (spelt for wheat-free)
   olive oil
   1/2-1 tsp salt
   1 tsp smoked paprika
   
   finely chopped fresh chives or spring onions

   goats cheese or feta (opt)

   crispy bacon bits (opt)

Optional Additions:

• 0-fat strained yoghurt
• raw spinach, French beans, tender stem broccoli 
• shredded ham hock or chicken, tiny raw meatballs of beef pork or minced chicken  

Method:

1. Heat med heavy-bottomed saucepan over high heat; reduce heat to low
2. Add olive oil, onions, carrots and celery; cook over low 10-15 mins until soft but not brown
3. Add parsley, garlic, rosemary & thyme; cook another minute
4. Add beans & 3 cups/large mugs good stock
5. Bring to the boil; let bubble 2-3 mins; reduce heat to low; simmer 20 mins
6. Meanwhile, prepare breadcrumbs: generously spray a frying pan with olive oil, add crumbs; cook over med-high heat, stirring often until crunchy and golden (more olive oil may be needed); add salt and smoked paprika -- the flavour and texture should be a little like crispy bacon
7. Add parmesan if using and salt
8. Taste; the veggie version may need veggie granules 
9. Blitz with a hand blender until very smooth; it may take a few mins.  This is your base.

Serving options

As is, a thick and creamy main course...

1. for every 1 cup of soup, add a tablespoon of yoghurt and whisk before heating
2. garnish with paprika breadcrumbs or crispy bacon or poached sliced mushrooms, with plenty of chopped chives.  And Then...
3. just before the end of cooking, add small broccoli spears or carrot matchsticks or chopped fine green beans (opt)
4. just before the end of cooking, add shredded cooked meat (opt) OR
5. 10 mins before end of cooking add raw mini meatballs

Strained, a smooth and silky first course...

To strain, pour blitzed soup through a fine strainer over a large bowl or jug, using the back of a ladle or large spoon to push the mix through.  The result will be smooth and silky but there will be a thick dry sludge left in the bottom of the strainer; this will be discarded; take into account when calculating portions. Don't forget to scrape the underside of the strainer into the soup.)

The first course version is best served simply with a few paprika breadcrumbs or finely chopped crispy bacon or poached sliced mushrooms, and plenty of chopped chives/spring onions. However a little finely shredded cooked chicken can also be added at the end of cooking. 

Tips:

• the soup will keep well in the fridge for 3 days; the suggested variations prevents a sense of 'boring leftovers' 
• leftovers can be frozen but once defrosted, blitz again and check seasoning

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 

CHEESE & WALNUT LIGHT WHOLEMEAL BREAD,: Easy-peasy, dairy free opt; sugar & yeast free

A more-ish healthier bread that disappears almost as fast as it takes to make.  (Also makes portable rolls or baps)   

  first posted 2015; updated 12/24

Tear & Share Healthier Cheese Loaf (1/2 recipe) 'Brilliant!' Taster

This loaf is so delicious, it will disappear in a flash - whether mopping up the juices of Luscious Lamb & Wine Casserole, or with soup or - if you're lucky enough to have leftovers - as toast.

It's good for you - wholemeal but only lightly so.  It has no sugar or yeast.  And it can be made with low-gluten high-protein spelt flour, or common wheat or a mixture of both. 

It does contain butter and cheese, which puts it into the indulgence category for the cholesterol-phobic but small portions and discipline minimize the damage.  Or try it with vegan butter and cheeses - both of which have improved immeasureable in recent times.  

Very easy to put together, the bread does not require any waiting around for the dough to rise.  Just mix the ingredients, pop it in the oven and bake.

For the cow's milk phobic, use a goat's yoghurt/water mix (75% yoghurt, 25% water or milk) or a non-dairy milk with vinegar added.  

Cost:  min £2 depending on whether standard or vegan ingredients
Feeds: 8-12

Ingred
120gr/4.5 oz wholemeal flour 
360 gr/12.6 oz plain white flour 
1/2 tsp salt
1 tsp baking soda
115 gms/4 oz cold dairy or plant butter in small dice (67 uses Timor)
1 large egg
400 ml buttermilk (or milk - plant or dairy - with 1-2 tbsp vinegar or 3/4 yoghurt, 1/4 water) (67 uses almond milk)
115 gm/4 oz mature cheddar (30% fat-reduced for the cholesterol conscious - 67 used Davidstow OR vegan Cathedral City mature cheddar plus 2 extra tablespoons
50 gms/1.75 oz chopped walnuts (opt) 


Method: