SPICY JAMBALAYA SALADS: Fathers' Day Indulgence, Triple Duty: met, fish or vegetarian; with no dairy o

So not run-of-the-mill: a nippy, zippy gorgeously moist salad of Classic Jambalaya (vegetarian version below)... 

Perfect for Fathers' Day: salad of Classic Jambalaya with rice, seafood and meat, and loads of vegetables  

'I was a bit iffy about cold jambalaya but it was really fantastic.' Taster

Jambalaya, a popular highly seasoned rice dish from the deep south of the United States, is normally a hot dish but...hey, it's summer!  And also, this one from 67goingon50 is designed for a Fathers' Day celebration.  In June.  

It's one of the blog's popular Triple Duty dishes, with a vegan base and a choice of meat, fish or vegetarian/vegan protein.  All three versions can be made from one base.  Or choose one version or two, divide the base accordingly and add preferred protein in the appropriate weight.  

Jambalaya is a true multi-cultural dish, influenced by West African, French, Spanish and Native American cuisine.  

Classic jambalaya includes bell peppers, celery, spices and tomato.  Protein is usually pork/bacon (these days also chicken), smoked sausage and seafood.  But like its Spanish sister, paella, Jambalaya is for all budgets...stick to one protein or avoid them altogether and just add lots of vegetables.  

67's Jambalaya Salad starts the day before it's needed and does take a bit of work.  But it's so worth it! It's perfect for a family gathering; get the best chefs into the kitchen and have a good natter while putting it all together!

Cost: depends on what's in your fridge but say, £10-12 if starting from scratch (Cut costs by using leftovers and taking advantage of M&S 3-for £??? offers on deli pots of artichoke hearts, sunblush tomatoes, olivesf or  prawns, calamari, antipasti - )

Serves: a crowd

Ingredients: 

   1.5 cups raw brown rice

 Jambalaya Sauce  

   1 tb olive oil

   1 large onion, pref sweet

   2 med cloves garlic

   1 large bell pepper

   2 large sticks peeled celery

   3 tb parsley

   3/4 cup fresh corn

   50gm/2oz finely chopped mushrooms 

   large bay leaf

   1 tsp cayenne pepper OR 1.5 tsp chilli flakes (67 tested M&S adobe chilli flakes which added a lovely layer of smoky heat)

   2x400gm28oz tins tomatoes

   90gm/3.7oz smoked* or regular tomato paste (67 tested M&S smoked tomato paste which heightened interest; you may need more paste with other brands)

    Tabasco or other hot sauce (opt) 

   

The following amounts are for the full amount of the base; divide - or not - according to choice

CLASSIC JAMBALAYA SALAD: 

MEXICAN SWEETCORN & AVOCADO SALAD, easy-peasy, low-fat,

Sweetcorn, Red Pepper & Avocado team up for a colourful early autumn salad... 

'...a really gorgeous way to eat sweetcorn off the cob'

Avocados and corn on the cob are plentiful and well-priced right now, and teamed with red pepper and tomato make a delightful & easy autumn salad.   

The rich butteriness of the avocado, the crisp sweetcorn (whether shorn from a cob or drained, from a package), blistered red pepper and seed-free tomatoes provide a delightful punch of texture, flavour and colour.   

A bit of heat in the form of fresh chillis, chilli flakes or hot sauce brings a Latin American vibe.  Finish it off with a light sprinkling of olive oil and balsamic vinegar or Yoghurt-mayo dressing and a few toasted pumpkin seeds.  

Bliss.  

Serves: 6 as a side
Cost: £3 

Ingred:
ideally 2 medium ears of corn, nibs separated from cobs OR 240gm/8.4oz sweetcorn (drained) 
2/3 red pepper, in small dice 
up to 1 tbsp olive oil

1 finely chopped fresh chilli, seeds and membranes removed, Or 1/2-1 tsp chilli flakes or several dashes of Tobasco or hot sauce
1/4 tsp salt or to taste
small clove garlic finely grated

I large, firmish avocado, peeled and diced, liberally sprinkled with lime or lemon  juice, and well seasoned with salt & pepper 

1 large tomato quartered, seeds & membranes removed

Dressing

yoghurt-mayo dressing  
1 tbsp extra-virgin olive oil
1/2-1 tbsp lime or lemon juice
pepper 

garnish: toasted pumpkin seeds (opt)
             crumbled goat cheese (if you're not worried about cholesterol)
             coarsely chopped parsley

Method:

BBQ SIDES: SKINNIER POTATO SALAD: no mayo, easy, frugal, dairy-free

Not one drop of mayo in sight... 

updated 4/25; first posted 2019

New Potato Salad Vinaigrette with celery, radish & red onion

26.6.16

This delightful - and frugal - potato salad is flavoured with vinaigrette rather than a creamy dressing.  And it is so extraordinarily delicious, you'll wonder why it doesn't appear on menus more often. 

It's delicious on its own but perfectly complements the rich flesh of mackerel or l pork/lamb or spicy firm tofu. Add baby tomatoes and chopped herbs to heighten the bright colours.  

It takes less than 10 minutes to cook the potatoes and most of the prep can be done a day ahead.  

Cost: £2
Serves: 4-6

Ingredients:
    16oz/1/2k new potatoes, in generous 1/4 inch/ 1/2 cm slices
    2 sticks cleaned, peeled celery in 1/4 in/1/2 cm dice or finely sliced

        OR geneerous handful green beans cooked al dente rinsed & cooled
    3-4 radishes
    small red onion in thinly sliced rings OR equivalent green of spring onions
    
    French vinaigrette dressing

Method:

TRIPLE DUTY PAELLA: MEAT, FISH & VEGETARIAN lower-fat high fibre

Easy paella which feeds either vegans, carivores and pescatarians...or at the same time!

Vegetable-strewn Paella with an almond accent 

Looking for a knock-out dish that will satisfy vegans, carniovores AND pescatarians?  Without exhausting chef? 

Spanish Paella, a terrifically tasty one-dish meal, solves all the problems that come with a household with conflicting food demands.  And it's lower-fat, too.                

The dish is not complicated.  Cooking for either vegetarians or meat or fish eaters is simplest.  But if feeding more than one food group, simply divide the vegetarian rice base as needed, adding tofu, nuts and/or pulses OR chicken, pork or lamb OR shellfish/white fish as required.  

For example, to feed a group of carnivores and vegetarians, divide the cooked rice base in two; add half the ingredients for classic paella to one half of the cooked rice and to the other half of the rice, add half the ingredients for vegetarian paella.

Depending on the size of the household, one recipe can be enough for carnivores and vegetarians.  If you're serving a crowd, doubling the recipe is recommended.

The recipe is lower in fat than normal. Use brown rice instead of white and it's a high-protein, rich-in-fibre winner in the health stakes!

The key ingredient, saffron, IS expensive (in fact one of the most expensive foods in the world) but nothing else has its delicate smokiness.  A half gram of saffron strands is £3 in major supermarkets like Waitrose and is enough for this recipe and more.  Fortunately a little saffron goes a long way and keeps well.

A less expensive option is turmeric, but only in small quantities to colour the rice without overpowering it.  

To accompany -- Authentic Spanish Sangria. 

Serves: 6-8 
Cost: min £6.50, max £1l'ish depending on ingredients (12/24) 

Ingred:

Base:1.5 cups rice - pref brown, not quick cook - well rinsed (see tips) 

2 peppers of different colours
1 onion diced (or fodmap friendly fennel)
1 clove grated garlic (opt)

3 cups/600 ml litre good stock (granules ok) incl 1 glass white wine or white grape juice  
1 tablespoon saffron

a small mug fresh/frozen peas 
1 large tomato, de-seeded and in medium dice

lemon wedges for garnish

ADDITIONS: option of one, two or three types

Classic Paella (adjust additions to base as necessary; ie if making half chicken & fish paella, halve the amount of rice and halve the amount of classic ingredients listed here; the other half of the rice base is cooked with half the ingredients for either vegetarian or seafood paella ) 

Usually chicken with mixed seafood but cubes of white fish keeps cost down

     1 chicken in 16 pieces (neck and back removed for stock) or 8-12 small chicken thighs or 12-14 wings divided in two 
    12 cm chorizo or merged spicy lamb sausage 
    white fish or prawns and/or mussels  (a generous mugful) opt

Vegetarian/Vegan  (adjust additions to base as necessary; ie if making half vegetarian/vegan, halve the amount of  cooked rice and halve the amount of  veggie ingredients listed here; the other half of the rice base is cooked with half the ingredients for either classic or seafood paella ) 

Tofu & Avocado Paella with a twist 

     1 tin drained, rinsed chickpeas or 1 large mug reconstituted dry chickpeas 
     100 gm M&S artichoke, olive and sun blush antipasti OR 3 oz/85gm artichoke hearts OR
     113-175gm/4-6oz smoked or spiced tofu, organic if budget allows, in bite-size pieces

     1/3 avocado (opt)


Seafood Paella (adjust additions to base as necessary; ie if making half seafood paella and half vegetarian or vegan; divide amount of rice in two and add half   the amount of seafood ingredients listed herein one half; the other half of the rice base is cooked with half the ingredients for classic or seafood paella ) 

2-3 generous mugfuls of fresh or frozen shellfish and/or salmon or white fish

    

Method:

ST PATRICK'S DAY BEEF BRISKET: easy, wallet-friendly, slow-cooked, low-fat, no butter, easy

Beef so tender it can be cut with a fork -  and won't break the bank...

updated 3/25; first posted 2019

Beef Brisket with Tomato & Vegetable Sauce
'the beef was wonderful; it melts in the mouth.' Tasters

This 67 recipe for a delicious less expensive beef joint is easy-peasy and healthy.  

Beef brisket is cut from just below the shoulder; it's muscular and firm and needs long slow cooking.  

Corned beef is pre-brined brisket but 67 wanted plenty of flavour without added salt.  The recipe was developed for a slow cooker and it produced beef so tender it could be cut with a spoon.  Unlike many cooked briskets, the meat can be sliced and doesn't fall apart.  It is so flavourful, expect requests for second helpings.   

The simple, delicious sauce is packed with vegetables, adding ultra-healthy vitamins and minerals.  

Slow Cook the brisket 7-8 hours overnight (when electricity is cheapest) then refrigerate it so that any fat can solidify and be lifted or scraped off.  Reheat before serving.  

Cost: can be as low as £13 for 1.7k but usually starts £10'ish per kilo PLUS £2.50 for other ingredients (Note: Waitrose is doing a special on beef brisket this week - 19 March, for Mother's Day)
Feeds: 4 generously

Ingred:
    1 kilo slab of plain/un-brined brisket, trimmed of fat & gristle (it may come trussed up like a roast; remove the string and unroll it)
    1-2 leeks, coarsely chopped and thoroughly submerged in 9:1 solution of water and vinegar 2-3 times
    1 onion, coarsely chopped (or fennel broken into separate leaves, bottom inch removed, washed thoroughly under running water, rubbing with a brush or cloth if necessary)
    2 large sticks peeled well washed celery, in 2inch/4cm chunks
    2 med carrots, top & tailed, peeled in 2inch/4cm chunks
    1 tin chopped tomatoes 
    8 oz/225 ml tomato juice
    2 tbsp tomato puree
    3-4 tbsp brandy or red wine/grape juice
    1 tsp thyme
    1 tsp oregano
    pepper & salt
    stock or water

Method:

ST PATRICK'S SPINACH SALAD, vegan, almost instant. triple duty

A spinach salad for vegans and carnivores...

Updated 2024; first posted 2019

Versatile Layered Spinach & Tomato  Salad
'love this restaurant-quality salad.' Taster

Spinach may not give you the mythical muscles of 'Popeye the sailor man' but it's full of good things including iron for energy and Vitamin K for bones.

At its best from March to June, the dark green leaves are a joy when served raw in salads, and heralds the bedding in of spring.  

67's recipe has layers of spinach, raw mushrooms, tomato, beetroot and pumpkin seed.  It provides delightful mouthfuls and is extremely versatile.

In its basic form (pictured) drizzled with a balsamic vinaigrette, it can be a light meal, a side or a first course. 

It easily transforms into a vegan, vegetarian, pescatorian or carnivore delight.

Let the imagination can run wild with these suggested add-on options:    

• cooked green lentils or chickpeas for a Vegan feast
• goats cheese & avocado with a classic vinaigrette for a vegetarian 
• cooked peas and big  shards of cooked salmon with lemon yoghurt-mayonnaise 
• shards of ham hock or slices of pastrami with mustard yoghurt-mayonnaise
• chicken and bacon/pastrami with yoghurt parsley mayonnaise 

Cost: £3.00 (5/2024) for the base; more for additions
Serves: 2 but easily multiplied

Ingred:
   80 gms fresh spinach, washed, de-stemmed & dried in  a clean tea towel
    a handful of thinly sliced white or chestnut mushrooms
    6-8 baby tomatoes halved or 2 large tomatoes cut in 8ths, sprayed lightly with olive oil and lightly salted
    a handful of green beans, topped & tailed, boiled 3 mins and plunged into cold or ice water
    a couple of med beetroot, each cut in 6 (opt)
    a couple of tablespoons of pumpkin seeds, lightly toasted
    
  Balsamic Vinaigrette

Method:

1. On a plate or in a glass bowl, layer the veg: spinach, then beetroot, tomatoes, mushrooms, green beans
2. Sprinkle over pumpkin seeds.
3. Pour over preferred dressing

Balsamic Vinaigrette:
     6-8 tbsp good olive oil
     2 tbsp balsamic 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)

French Vinaigrette
    6-8 tbsp good olive oil
    2 tbsp lemon juice/white wine vinegar/cider vinegar
    good pinch salt and 1/4 tsp pepper, pref coarsely ground
    2 rounded tsp Dijon mustard

Pour all ingredients into a jar with a tight fitting lid and shake until thick and blended. Check seasoning.

Yoghurt Mayonnaise

Combine 1-2 part/s good mayonnaise to 4 parts strained yoghurt.  (Example: 1-2 tablespoons mayonnaise and 4 tablespoons strained yoghurt.)  Mix well.  Add herbs, or oils or vinegars to taste.

Comment:
'I love this; it's the kind of thing you'd find in a really good restaurant.' Retired writer
'In our vegan vs carnivore world, triple duty salads are like a peace treaty for the dinner table.' Political Intern 

Tips:

• if pumpkin seeds are toasted too long, they'll pop like popcorn. Not good
• cold, cooked cauliflower can also be added to this salad
• 80gm packs supermarket spinach are the perfect size for singletons
• if you liked this you will also like spinach stir-fried with a bit of garlic or dropped into soups and casseroles for a pop of colour. See Chunky Lentil Soup with Spinach & Mini-meatballs or the gloriously rich, savoury Spinach Parfait.

                              More salads on NavBar: Recipes II...

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. 

EASY MULTI-DUTY RICH TOMATO SOUP: easy-peasy, sugar/preservative free, low oil/salt

Another multi-purpose dish perfect for carnivores and vegans 

updated 2025 first posted 2015d 2015 

Rich Tomato Soup with Crispy Pancetta
one of multiple ways to serve this soup 

This rich, thick and sublimely satisfying soup is is the perfect vehicle for satisfying conflicting food preferences amidst a crowd or round a dining table.

The vegan base transforms easily into vegetarian, pescatarian or carnivore, depending on additions. 

The soup is gloriously scented and deeply flavourful despite being free of sugar & preservative, and low in salt and fat.  It is incredibly easy to make, with very little chopping.

It also contains four different vegetables which make a substantial contribution to your five-a-day.

The simle roasting method - adapted from Hugh Fearnley-Whittingstall -- is a simple, easy way to achieve masterful flavours. 

Serves: 6-8 generously
Cost: £4.00'ish (10/2025); additionns & garnishes extra 

Ingred:

  1 kilo vine tomatoes or supermarket specials OR two 400gm tins tomatoes
  1/2 kilo red or yellow onions OR a large fennel with a extra 2 sticks celery
  3-4 sticks washed, peeled celery, grooves rubbed with paper towel
  1 good sized bell pepper
  2-3 tablespoons fresh basil leaves (or 1 - 1.5 tsp dried)
  stock or water

  2 tbsp tomato paste  (low-salt for oldies) 
  salt & pepper
  1-2 tbsp olive oil 

  Good stock  as needed 

Meat eaters: 250-350 gm ham or minced poultry, lamb or beef
Pescatarians: 250-350 gm seafood
Vegetarians: Cheese, yoghurt
Vegans: firm tofu

Method

1. Soak non-organic veg 20 mins in a 9-1 mix water & vinegar; rinse, drain, ru skins with paper towel 
2. Preheat oven to 180c, 350f, gas mark 5
3. Line a deep pan just big enough for all the vegetables, pref with a lid, with greaseproof paper OR prepare slow cooker
4. Top, tail & peel onion & cut into quarters.  Thoroughly wash and clean other veg.  Quarter celery sticks.  Remove membranes & seeds from pepper; quarter or cut coarsely.  Remove core from tomatoes.  Layer in pan; seasoning each layer lightly with salt & pepper - onions first, then celery, pepper and fresh tomatoes     
5. Pour in water or stock to cover 
   
6. 
   Oven-cook: Place lid tightly on cooking dish OR cover veg with a layer of greaseproof paper then tinfoil.  For ripe/tinned tomatoes, bake 45 min-1 hour or up to 2 hours to reach the soft, yielding stage.  Remove lid/foil; bake a further  15 mins.  Cool.
7. Slow-cooker: cook on high for 2-3 hours; cool.
8. Add tomato paste or chopped tomatoes to vegetables; blend.  Taste.  Add more tomato paste, salt and pepper, Savoury Spice Mix, celery salt or other herbs according to taste. This is your base.  
9. Add vegetable stock (home-made, granules or cubes) until the soup reaches the desired thickness.  Check seasoning; adjust accordingly. 
10. EITHER: Divide base as required and serve in individual bowls, scattered with basil and chosen additions.   OR serve without additions in a large tureen, buffet style,  accompanied by bowls of vegan, vegetarian or meat/fish additions for diners to choose.

ADDITIONS: Any or All of the following...

VEGAN:

• tiny cubes of firm tofu
• Memorable Crunchy Croutons made with seeded wholemeal bread
• vegan bacon bits

VEGETARIAN:  

• grated cheese
• yoghurt 
• accompanied by Skinnier Ultra Cheese on Toast

PESCATORIAN:

• add fish stock if needed to base reach desired consistency
• add frozen, rinsed & drained prawns/mussels/calamari/ white fish until they are just cooked OR fresh seafood lightly poached in boiling water or the soup until cooked through
• accompanied by Frugal Sardine Pinwheels 

CARNIVORE:

• add Meat Stock if needed to reach desired thickness
• otherwise: spoon or roll raw minced beef, lamb or poultry into one inch balls. Drop them into a separate pan of boiling water; simmer until they are cooked through, maybe 5-7 min.  Drain and add to soup.  
• scatter over strips or shreds of cooked meat, particularly ham or pastrami
• bake or fry prosciutto or thinly sliced pastrami 2-3 mins until crispy

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.

TRIPLE DUTY PAELLA: for households with conflicting food demands

Triple-Duty Paella for Vegans/Vegetarians, Pescatorians & Carnivores 

CLASSIC PAELLA: meat and fish 
This dish also transforms easily into a vegetarian/vegan option

original 8/4/15 

Looking for a knock-out dish that will satisfy vegans, carniovores AND pescatarians?  Without lumbering chef with multiple dishes?

Spanish Paella, a terrific tasty one-dish meal, solves all the problems associated with serving a household with conflicting food demands.  And it's lower-fat, too. 

The recipe was specifically developed by 67goingon50 to feed either meat and fish lovers or vegetarians/vegans.  Or all at the same time!                 

The dish is not complicated. The vegetarian base is easily prepared.  Divide as needed; and add tofu, nuts and/or pulses OR chicken, pork or lamb OR shellfish and white fish.    

Depending on how many are being fed, one recipe can be enough for both carnivores and vegetarians.  If there is a problem, it is that meat-lovers often want to eat both versions!  If you're serving a large crowd, doubling the recipe is recommended.

If the dish is for a normal family, there'll be plenty of leftovers for freezing or for packing up in lunchboxes.  

The recipe is lower in fat than normal. Use brown rice instead of white and it's a high-protein, rich-in-fibre winner in the health stakes!

The dish can be budget friendly; in Spain some paellas have tiny amounts of meat and even smaller amounts of fish. See Tips, below.

The key ingredient, saffron, IS expensive (in fact one of the most expensive foods in the world) but nothing else has its delicate smokiness.  A little goes a long way and keeps well -- a £4 container will be enough for this recipe and more.  A less expensive option is turmeric, but only in small quantities to colour the rice without overpowering it.  

To accompany -- Authentic Spanish Sangria. 

Serves: 6-8 
Cost: around £7-8, less if shopping frugally.  

Ingred:

Base:1 1/2 cups rice - pref brown, not quick cook - well rinsed (see tips) 

2 peppers of different colours
1 onion diced
1 clove grated garlic 

3 cups/600 ml litre good stock (granules ok) incl 1 glass white wine or white grape juice  
1 tablespoon saffron

a small mug fresh/frozen peas 
1 large tomato, de-seeded and in medium dice

lemon wedges for garnish

Classic Paella 
(for base recipe; adjust quantities as necessary) 
     1 chicken in 16 pieces (neck and back removed for stock) or 8-12 small chicken thighs or 12-14 wings divided in two 
    12 cm chorizo or spicy lamb sausage (opt)
    prawns or mussels or white fish (a generous mugful is about right) (opt)

Seafood Paella (quantities for base recipe; adjust as necessary) 
    double the amount and variety of seafood

Vegetarian Paella (quantities for base recipe; adjust as necessary) 
     1 tin drained, rinsed chickpeas or 1 large mug reconstituted dry chickpeas 
     100 gm M&S artichoke, olive and sun blush antipasti OR 3 oz/85gm artichoke hearts OR
     113-175gm/4-6oz smoked or spiced tofu, organic if budget allows, in bite-size pieces

     1/3 avocado (opt)

Method:

CHRISTMAS DUCK WITH ORANGE & HOISIN, an indulgence, easy, prepare ahead

Festive treat for small households...

Orange & Hoisin Duck: exotic alternative to turkey, for small households
'Perfect alternative to turkey with fabul festive flavours' Taster

The Christmas season is perfect for the succulent dark meat of a burnished duck with crisp skin and fruity accents.  

67's offering is Asian style but elevated from the usual.  The bird is stuffed with oranges, lemon grass, onion and garlic.  The skin is painted with hoisin & orange sauce and basted with the drippings to flavour the meat. 

It's served with a sticky rice stuffing, roasted sprouts, baby corn & parsnips, and dressed with a family friendly Cinnamon Cranberry & Orange sauce.

The cooking process starts the day before to dry out the skin and make it more crisp.  

Ducks from an independent butcher are recommended if budget allows but supermarkets often offer special deals on duck during December.

Cost: £10-20'ish, depending on duck
Serves: 4  

Ingreds:
   1 whole duck*, 1.5-2 kilos

   1 large orange, zest & juice
   1 small orange, sectioned, membranes removed
   1 clove garlic, grated
   1 stick lemon grass, bashed until its aroma perfumes the working area, sliced coarsely

   2 tbsp Hoisin sauce 

Method:

POST FIREWORKS: SPICY CORN CHOWDER 4-WAYS: health-boosting, low-salt&fat, triple duty, easily digested; dairy free option

An American favourite, with a 67 twist...

Chowder 4 Ways -- Party Piece to satisfy all comers

'Beautiful.  Perfectly spiced, lovely and light.' Taster

 updated 11/24; photo 15/10/18

Perfect for a party, this is a knock-em-dead soup with multiple layers of flavour and texture.  It's substantial, warming on a chilly evening and, depending on what you add to the base, not too expensive. 

Chowders are a substantial American soup, studded with onions, potato, corn and seafood.  It's usually in a creamy or tomato base but, as with all classics, the variations are many.  

For 67, Corn Chowder heralds the start of 'true' autumn.

In these health conscious times, 67 has designed the Chowder to do Quadruple Duty.  It works equally well as a vegetarian or vegan dish while the fish can be replaced with mini-meatballs of minced chicken.  

For the ill and infirm it makes - with a few changes - a celebratory easily digested meal.    

67's version is both tomato-ey and creamy (though it can be diary free).  Wine delicately sharpens the base, making it nicely stimulating and warming when the body is shivering after fireworks.  

The recipe makes enough for a crowd or, as a main course, for 6-8.   

Cost: £6.00 ish (11/24)
Serves: a crowd in small bowls or 8-10 as a main

Ingred:

   olive oil for frying
   1 onion or small fennel,(fod-map friendly, washed, tough outer leaves removed, rubbed free of dirt) finely diced or grated (with a box grater) 
   2 sticks celery, cleaned, peeled and in small dice 
   300g/11oz potatoes, scrubbed, unpeeled but diced
   1 tbsp wholemeal flour
   150 ml white wine or grape juice
   1 400g tin chopped tomatoes, drained 
   1 tsp dried thyme
   1/2 tsp tumeric
   1/2 tsp fresh grated, or a generous pinch of dried, ginger
   1/8 tsp cayenne
   finely grated zest of a lime
   400 gms/14 oz fresh corn or drained corn* niblets, or a mix  
   1 mug fine green beans in 1 inch/2cm lengths (opt)
   1.2 litre/2 pints vegetable stock
   150 ml/1/4 pint dairy or plant milk (67 liked almond best)
  
   400 gms/14 oz defrosted, rinsed white fish & mixed seafood (or shredded/minced chicken) OR cubed firm tofu 
  
Method:

FRUGAL STUDENT MEALS: 10 MINUTE SOUP NOODLES, triple duty, low-fat

Get thee down to Chinatown for wallet-friendly cupboard ingredients to speed up and brighten meals...  

updated 26/8/19

This is the Chinese version of Ramen, one of those go-to dishes when you've arrived home starving and want something good, fast.  As long as you have some stock in your fridge (or granules or cubes), a bit of protein and some veg, putting together a satisfying dinner is a cinch.

The great thing about Chinese noodles - in supermarkets as well as Chinatowns - is that they're so cheap and keep well in a plastic bag in the cupboard.  They come in all shapes and sizes, including low-carb, vegetarian and gluten or egg-free. (67's How to Use Your Noodle(s) is a good guide.)    

They're easy to use.  Pour boiling water over; leave 5 mins; drain.  Simples!

Like ramen, the ingredients depend on the contents of your fridge and cupboard.  

The Blogger had uncooked pork loin and broccoli to use up and added brown mushrooms, carrot shavings and green onions.  But any variety of veg and any other meat will do, OR shellfish (fresh or defrosted) OR tofu marinaded in a 1-1 mix of reduced-salt soy sauce & dry sherry mixed with a generous pinch of grated garlic and ginger. 

Specialist Asian ingredients aren't necessary but sliced reconstituted dried Shitake mushrooms (expensive but last forever), bamboo shoots, bean sprouts and finely sliced Chinese cabbage add an exotic layer of flavour and texture.
    
Whichever ingredients you choose, the broth needs to be well flavoured and plentiful.  For your health's sake, please do not use pre-packaged noodle & soup sachets; many contain nasty preservatives and noxious oils.  If you haven't had a chance to make home-add stock, granules or cubes are better.   

Cost: £1.50, depending on ingredients on hand (2019)
Serves: 1

Ingred:
    1 knot noodles, wonton for preference but any will do

   2/3 pint/400 ml good stock plus 1/3 pint water if stock is defrosted
   2 spring onions, whites only, finely sliced
   1 lge clove garlic, grated
   1 inch/2 cm peeled ginger, grated
   100-150 gms meat, fish or tofu
   a generous handful of two types of raw vegetable, eg broccoli, mushrooms, shredded carrots
    pepper
    reduced salt soy sauce

    garnish(opt): finely sliced green shoots of spring onions; sesame seeds 

Method:

1. If using raw meat, slice thinly; it will cook almost instantly in the hot broth  (partially freezing the meat and using a sharp knife will help) 
2. Frozen shellfish should be defrosted and rinsed; tofu should be cut into generous bite-sized pieces before marinading 
3. If using cooked meat or fish, cut or shred into bite-size pieces 
4. Place noodles in large bowl; pour boiling water over; rest 5 mins; drain & rinse; set aside 
5. Place stock, whites of spring onions, garlic & ginger in a good sized pot; bring to the boil. Reduce heat to slow bubble (If stock was defrosted, boil gently  5 mins, top up with 1/3 pint water)
6. Add veg & raw protein to stock, cook 2-3 mins; remove from stock with a slotted spoon; set aside 
7. Put half the noodles in a large bowl
8. Scatter half of veg and protein on top 
9. Add rest of noodles then the rest of veg and protein 
10. Pour over boiling hot stock; allow to sit 1-2 mins  
11. Garnish with green onions and/or sesame seeds

Tips:

• If you liked this, you will also like Amost Instant Noodle Dishes, Thai Spicy Larb - mince (chicken, beef, pork or tofu) & noodles, and the ultra-frugal Spicy Sesame Noodle Salad          
• Other vegetables to use include green beans, carrot matchsticks, sliced celery or bean sprouts, mange tout, thinly sliced courgette (last three added at the last minute, with noodles)          

                          More noodles on NavBar: Recipes I & II...

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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.  

LAMB RIBS FOR SUMMER BUFFETS, lower-fat

Easy-peasy healthier finger food for sports buffets

 first posted Aug 2017

Crispy & beautifully browned: who wouldn't love these lamb ribs 

Though lamb is high in flavour, protein and health-giving minerals, it is also the highest in fat of all meats.  Cook it properly, however, and fat levels are cut without sacrificing taste.  

When it comes to summer buffets, lamb makes a welcome change from pork or poultry.   

Lamb ribs can be bought pre-cut and sometimes pre-seasoned with minty spices.  But it's easy enough to buy a breast of lamb, divide it into ribs and make your own seasoning. (see Tips below)  They are not exactly frugal but are great as a treat.

If there's room in the oven, cook the wonderfully delectable  Sun-Blush tomatoes at the same time and serve as a garnish.  

The ribs are best eaten warm but go extremely well with Carnival Potato Salad or Sweet Potato Fries.  In current temperatures potato salad seems a better bet.

Cost: £5

Feeds: 4 or double with other meats

Ingred:

   1 kilo lamb ribs

   flavouring of your choice (see tips below)

Method: