ELEANOR MAIDMENT'S CELERIAC & LEEK VICHYSSOISE: low-carb, high fibre, easy, vegetarian wi. vegan option

Like Vichyssoise, only much lower in carbs...

Comfort food par excellence: thick, fabulously tasty, satisfying soup of leek and celeriac AND with less than half the carbs of Leek & Potato 

One of the Blogger's favourite soups - before weight and health concerns - was the rich, thick, creamy potato and leek soup (Vichyssoise), traditionally cold but also eaten hot.

It's been off the 67 menu for years...though remembered with fondness.

So it was a delight to find this recipe for a leek and celeriac version from Eleanor Maidment, recently published in the Sunday Mail's You magazine.

Celeriac - the 'Ugly' root veg - has half the carbs of potatoes and is seen by the weight conscious as a great substitute for potato.   67 has been experimenting with celeriac in recent times in soups, as mash or fries.  

The recipes prove Celeriac is not an inferior version of potatoes; it has an appeal all its own. It has a nutty, celery-like flavour that's both subtle and powerful enough to wake up the tastebuds.

Eleanor Maidment's recipe is a winner; 67goingon50 made only a few minor changes to reduce fat and allow for a vegan option.

Cost: £2.50'ish

Makes: 5 large bowls

Ingreds:

25gm/just under an oz of dairy or plant butter

1 tbsp olive, or other vegetable, oil

500gm/17.5oz white of leeks, halved vertically, cut in chunks, washed well & drained

300g/10.5oz peeled celeriac, in smallish cubes

1 litre chicken or veg stock

squeeze lemon or lime juice

4 tb double cream (opt)

Garnish

Crispy fried leek leaves

Plain fat-free plant or dairy yoghurt

Method:

1. Heat a large lidded pan with oil & butter on med heat; add leeks; cover; cook 6-8 mins stirring  occasionally until soft
2. Add celeriac; cover; cook a further 10 mins, stirring now and again
3. Add stock; bring to a boil; cover; simmer 8 mins or until the celeriac is easily pierced with a fork
4. Cool 5 mins; add lemon juice; process until smooth
5. Tip back into pot; add cream if using
6. Serve piping hot, garnish with crispy leeks or trails of yoghurt

Crispy leek garnish

1. If you have the green leaves of the leeks, cut off a 5cm piece at the tender end; slice in fine strips
2. Heat 1-2 tbsp olive oil over med heat; add leek strips
3. Fry 5-6 mins, watching closely to prevent burning until crisp
4. Drain on kitchen paper; add salt 

Comments:

'I was blown away with the flavour and texture of this soup; it was blissfully  comforting and satisfying.  Best of all, it tastes delicious all on its own; carnivores probably won't need - or want- their own garnishes.'  Retired writer 

Tips: 

When buying leeks, remember that the dark green leaves are tough and normally used for stock.  Some supermarkets sell the white part of the leek only.  If buying un-trimmed leeks, double the amount stated in the recipe and freeze the green bits for stock.  

Celeriac Notes

Not cheap but not outrageously expensive either, a 20oz/3/4 kilo celeriac  cost about £3.00.  It keeps well in the bottom of the fridge for a few weeks.  It is delicious in salads & soups and is often substituted for potatoes in stews, mash or fries.  

Newer celeriac can be peeled with a peeler but others need a knife to remove the tough outer covering.  Take a big slice off the gnarly bottom so the celeriac is stable. Run the knife in thin slices between the peel and the celeriac, as if you were preparing a pineapple. 

 

The recipe has been adapted by B  Lee/ Bright Sun Enterprises.  

CELERIAC FRIES- guilt-free, lower carb/calories, replaces potatoes

If you're on a low-carb diet but craving potatoes, this root vegetable is a great substitute...

first posted 2021; updated 7/25

Stock Photo

Celeriac - fondly known as the Ugly Veg (see photo below) is, like potato, a starch but is much less starchy than potatoes.  Celeriac is much less calorific and dramatically lower in carbs.

The texture of celeriac is similar to potato, though a little more wet, which is why chips or wedges will never get truly crisp.  But they are packed with fibre and keep you fuller for longer. 

With these fries, you don't need to hold back...eat as many as you like.

Cost: £1.25'ish (7/25)

Feeds: 2-3

Ingredients:

1/3 of large celeriac, peeled & cut into chunky chips

1 tbsp peanut or other veg oil

1 generous tsp mild curry powder OR paprika (for that golden appearance) OR try Zataar (Middle Eastern mix of sesame seeds, sumac, thyme, marjoram, oregano, basil, salt) with a few finely chopped nuts 

OPTIONAL sauce of your choice: tomato, tomato & red bell pepper etc

Method:

1. Preheat oven/air fryer to 200C/400F
2. Mix veg oil and chosen seasoning; add celeriac chips and toss till coated
3. Spread out on a rack on a baking sheet with plenty of space in between
4. Bake 20-25 mins, turning once
5. Place in serving bowl, squeeze a little lemon juice over

Comments:

'OK, not crispy but very tasty and filling. Even better, I didn't miss not having potatoes. I liked the crunchiness of the Zatar topping but curry powder or paprika would have given them that appetising glow.'  Retired writer

Celeriac Notes

Not cheap but not outrageously expensive either, a 20oz/3/4 kilo celeriac will cost about £2.50.  It keeps well in the bottom of the fridge for a few weeks.  it is delicious in salads & soups and is often used like potatoes in stews, mash or as chips.  

Newer celeriac can be peeled but 

others need a knife to remove the peel.  Take a big slice off the bottom so that the celeriac is stable. Run the knife in thin slices between the peel and the celeriac, as if you were preparing a pineapple. 

 

Please leave a Comment in the box below

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

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

INDO-MIDEAST CHICKEN LIVERS & NECTARINES, Wallet-friendly

Combining meat with fruit is usually a Middle Eastern thing; this hybrid of chicken livers and nectarines is proudly English/Indian/MidEastern... 

Spiced Chicken Livers with Nectarines 
photo 17/7/18

Chicken livers are one of those great value meats which, gram for gram, offers terrific nutritional value.  They are iron-rich (great for pregnant women) and high in Vitamin A (essential for eye health) and VitB12.

Dense and with little waste, a few chicken livers go a long way.  400gm/14oz will provide two meals for 2.  Organic livers cost £2.40* while standard livers are only £1.28.  67 recommends buying organic or from a trusted supplier.   

Indian/Middle Eastern spices provide a lively counterpart to the rich, meaty livers while the nectarine adds a delightful layer of sweetness.  

Cost: £2'ish
Feeds: 2

ingredients:

   1/2 tbsp olive oil

   1/2 tbsp butter

   200gm/14oz chicken livers (sliced thickly if you're not keen on pink centres)

   1 tsp garam masala

   1/4 tsp salt

   1/4 tsp sumac (or zest of a lemon)

   1/2 tsp grated ginger

   1 tsp white wine vinegar (or balsamic) 

   1 large peeled nectarine or peach in 8 wedges, halved

   up to 1/3 glass white wine or brandy or white grape juice

Method: