OVER INDULGED IN HEATWAVE FOOD? TRY THIS...

Having a dicky tummy during a heatwave is no joke...

3-ingredient Smoothie that soothes summer stomach upsets
'This tasted really good and the ginger settled my stomach settle in an hour.' Taster

Here's a quick 3-ingredient smoothie that will help.

Hot weather can play havoc with food, leading to stomach ailments of various intensity.  

According to the NHS, common symptoms are:

• feeling sick to the stomach
• stomach cramps
• tummy pain
• lack of energy & weakness
• low or no appetite
• fever

and in worst cases:

• vomiting
• diarrhoea

The most important treatment is to drink plenty of liquids but also:

• don't eat until you feel up to it and stick to small non-fatty meals
• bland foods like toast, crackers, rice & bananas are good choices
• avoid alcohol, caffeine, fizzy drinks & spicy and fatty foods
• if things haven't improved within 3 days, see your doctor

In the early stages of stomach discomfort, this smoothie is perfect.  It is an ideal remedy during a heatwave: it's liquid, naturally sweet, soothing and refreshingly cold. 

The ginger is the medicinal ingredient here; don't hold back unless you're dealing with young kids.  Ginger is not over-powering but cuts the sweetness and calms the stomach. 

Cost: pennies
Serve: 1

Ingred: 
    2 generous handfuls frozen strawberries (if not frozen add a couple of ice cubes)
    1 ripe banana, peeled
    1/2-1 tablespoons (yes, tablespoon) grated peeled chopped fresh ginger 
    1/2 cup water

Method:
Blend in a smoothie maker or food processor; add a slice or 2 of banana for garnish.

                                              More smoothies, on Nav Bar: Recipes I/Drinks...

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

TRADITIONAL EASTER LUNCH FOR 2 (A): Easy, budget conscious

Small households needn't miss out on a roast lamb lunch at Easter...

updated 3/2023; 1st posted 2019; 

Roast Shoulder of Lamb for 2 with sweet potato, broccoli and Mint Gravy
'Just the smell of the mint gravy is amazing and gives the very tender lamb a wonderful lift.  Never tried mashed sweet potato before; it's lovely.' Taster

There's something appealing about roast lamb for Easter but small households often miss out as roasts are usually quite big.  

But at this time of year, British lamb producers often reduce prices of some cuts, and supermarkets often prepare a few smaller joints. The butchers' counter in a larger suspermarket or an independent butcher will also prepare a smaller joint.   

The lamb shoulder in this recipe was 3/4k, enough for two generous portions with leftovers.

This 67 recipe is so simple -- there's no need to stab flesh and insert fiddly bits of garlic and rosemary.    

The mint sauce is absolutely sensational -- not at all tart like some conventional recipes.  The one used here, adapted from Jamie Oliver, has no added sugar. 

A word of warning: roasting lamb shoulder can result in slightly fatty (though tender) meat though there is less fat than in some recipes.  Remove as much as you can before serving; some cooks separate the juices from the meat,  pour it into a flattish container and pop it in the freezer until the fat solidifies and can be easily removed.   A slow cooker is also possible (See Tips below) but the lamb won't have the crispy brown top. 

Use the oven space wisely and there'll be only two pans to wash up.

Cost: Sainsbury's on-line price for half lamb shoulders is £8.50'ish (2023)
Feeds: 2-3 

Ingred:
   small shoulder lamb under 1 kilo
   1 small package fresh rosemary 
   few cloves garlic

   med purple onion in wedges
   2 small carrots, thinly sliced
   1 large stick celery, cleaned & chopped
   1 small glass wine, stock or white grape juice

   3-4 large sprigs mint, leaves removed from stems & finely chopped
   a tablespoon plain flour
   350-500gm stock 
   1-2 tablespoons red wine vinegar 

   2 sweet or baking potatoes, washed, blemish free but unpeeled (If using baking potatoes,  rub with olive oil, pepper & salt)

   1 generous cup of broccoli spears
   peas (opt)
   corn (opt)

Method:

1. Preheat oven to its highest temperature
2. Rub the shiny side of the lamb with olive oil, pepper & salt.  Arrange rosemary on top
3. Layer onions, carrots, celery and garlic in the bottom of a deep metal roasting tin, just big enough for the lamb; add wine/stock/juice 
4. Put the lamb on top of the vegetables
5. Cover dish tightly with foil; place in centre of oven
6. Turn heat down to 345f/170c/150fan
7. Place potatoes in the bottom of the oven on a baking rack with a tray underneath to catch drips
8. Roast for 2-3 hours or until meat is tender but still sliceable
9. Remove foil for last half hour of cooking
10. Wrap florets in a greaseproof paper parcel with a tablespoon of water, a bit of butter & pepper & salt; place on bottom of oven with potatoes
11. When lamb is done to your liking, remove, cover with foil & keep warm.  Turn off oven but keep veg on bottom shelf 
12. Remove as much fat as possible from the juices & veg in roasting tin; place tin over high heat, stirring to remove any bits stuck to the bottom
13. Add a tablespoon of flour; stir; gradually add stock; bring to a boil & allow to bubble for a few minutes
14. Meanwhile, if using sweet potatoes, slit the skins and remove the contents, scraping as close to the skin as possible to get all the vitamins and minerals; stir through a bit of butter; cover & keep warm.  If using baking potatoes, keep warm in the bottom the oven
15. Strain contents of roasting tin through a fine meshed sieve, pressing to push through as much of the soft veg as possible
16. Return gravy to pan; reheat, add red wine vinegar and mint.  Season to taste.
17. Serve lamb with potatoes, broccoli, other chosen veg and minty gravy

Tips: 

•  sweet potatoes have slightly more fibre and a slightly lower GI count than baking potatoes but both are quite nutritious.  See sweet potatoes vs baked potatoes 
• if using a slow cooker, follow steps 2-4.  Add a cup of good stock. Cook on low for 3-4 hours or until tender but still sliceable.  

More lamb on Nav Bar/Recipes I...

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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.  

PARTY FOOD: NO-SUGAR INSTANT SORBET

Family & friends will love this no-sugar instant sorbet, free of fat & preservatives    

more good-for-you treats below

Mango, Mint & Ginger Instant Sorbet
'Glorious, whatever the weather!' Taster

first published July 2017

 

Sorbets are a terrific substitute for the sugar, cream and preservative laden ice creams that kids keep demanding.  And, if your child is the right age and dexterous enough, they can make the sorbets themselves.

All you need is a smoothie maker, some frozen fruit (which of course you've been stockpiling in your freezer over recent weeks when bargains have been many!) and a bit of flavouring. 

Result: no-added-sugar cooling sweetness costing only a few pennies.  And  good for you!

67 has given a recipe for favourite Mango, Mint & Ginger but truly any fruit will do, so long as it's frozen.  Try Strawberry & Banana, Blueberries & Candied Ginger, Apple & Cinnamon. 

Be warned, though.  With a juicy fruit like mango, blueberries or raspberries*, it will take only minutes to make and serve.  Firmer fruit such as strawberries may not be as juicy as you'd like and need a little more time and work.  Unless you have a super efficient blender, or are looking for only one or 2 portions, you may want to try this with soft fruits. 

67 also tested a Capucchino Sorbet -- frozen strong coffee mixed with double cream and chocolate shards.  It was lovely; even better with a shot of cognac   but clearly not good for you, especially if there are cholesterol issues.   

Cost: depends on the fruit, min around a pound 
Serves: 1-2 but more if portions are party-sized.  Recipe multiplies easily

Ingred:
   1 cup frozen mango, originally fresh OR drained tinned in juice, not syrup
   2 tbsp orange, lime or lemon juice OR water
   1/2 tbsp fresh mint leaves
   1 tsp grated ginger (opt)

Method:

1. Blend all ingred in a smoothie maker (some blenders aren't as effective as smoothie makers)
2. Taste; depending on the fruit a few drops of maple syrup or a teaspoon or so of sugar may be necessary
3. Serve, garnished with mint leaves.

Tips:

• during a heat wave, frozen fruit is also good for breakfast, with yoghurt
• frozen yoghurt with frozen fresh fruit is next on the list of ingredients 67 will test for sorbets

             

See Nav Bar:RecipesII/Desserts (near end of list)...

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         .

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

FRUGAL MEATS FOR JANUARY: HAM HOCK, Easy-peasy, fat-free, packed lunch, make ahead

A FRUGAL CUT OF HAM THAT TICKS ALL THE BOXES

Cooked Ham Hock: plenty of freezable meat for under a fiver!

Ham Hock is one of those 'budget' cuts that really delivers - a cut price bacon that goes far. 

A hock is a knuckle-like formation, neither leg nor foot, surrounded by thick layers of flesh.  It comes either plain or smoked; the smoked is slightly more fibrous and bacon-y.  Ham hock is quite a bargain when a couple of slices of ham on the bone costs a similar amount -- around £4.  If you're inclined, even some organic butchers stock ham hocks.   

The meat is wonderful - tender and juicy slabs with just the right amount of distinctive saltiness that never overwhelms.  

Unlike ham, hock is not usually served on its own.  It's used to add flavour to greens, soups, casseroles, breakfasts and hotbreads.  It lifts pulses beautifully and is a great substitute for bacon.  Sliced and teamed with coleslaw or celeriac & apple slaw, it also makes a great sandwich

Ham hocks do require special treatment but the steps are simple.  The hock is soaked overnight, then boiled twice to remove salt and tenderise the meat.  It's best if this is done on a day when you're relaxing at home and not frantically busy -- and you get to enjoy the wonderful aromas of simmering ham hock wafting through your kitchen.  

Raw and cooked ham hock freeze well.

Cost:  £4.00'ish 
Provides: 3/4 pound/1/3 kilo of meat 

Method:

CHEESE & CHIVE CRACKERS, an Indulgence but so, so good! Must prep ahead

This recipe is being re-worked and will be updated in 2026

NO-BAKE GRANOLA FLAPJACKS, vegan, low-sugar, high protein & fibre; spelt flake option

A delicious high energy, high fibre, high protein breakfast bar without butter or loads of sweetness.  But with a topping that makes it a treat.

Gorgeous butter-free flapjacks: perfect for the frantic days of September 
'Excellent taste; I love all the nuts & seeds; they are as satisfying as fat-laden commercial ones.' Taster  

Breakfast/energy bars  - even home-made ones - are often not very good for you.  They may include good things like oatmeal or spelt flakes, seeds and nuts but they can also be heavy with dried fruit (not so good for you when eaten regularly), saturated with honey or sugar, incredibly butter-rich and just...well, over the top, really. 

Or they taste like sawdust.

These easily frozen and portable breakfast bars, inspired by recipes on the net, offer everything a body needs and one thing for pleasure.

• high-fibre oatmeal OR spelt flakes
• high protein seeds and nuts
• natural sweetness: dried unsweetened coconut, bananas and maple syrup
• heart-friendly no-sugar peanut butter 
• with a bit of natural orange juice to hold it together 

And, glory be, it's no bake!  They freeze beautifully so you can keep a stash in the freezer to use as and when.

The chocolate layer isn't necessary but studies show a possible link between cocoa/dark chocolate and reducing heart disease, stroke and pre-diabetes. However, dark chocolate -- even chocolate with 70%  cocoa -- contains saturated fats and sugar, and on breakfast bar days, the blogger's morning coffee is left unsugared and fats of any kind are limited. 

A no-chocolate version could be spooned into paper cupcake liners before freezing.   

Give it a try.  67's freezer is stocked with them, ready to be transported with gym kit for a post workout revival.   Your opinion would be welcome.

Cost: £1

Makes: 12 good-sized bars

Ingred:

   65gm/2.25oz plain oatmeal (or spelt flakes), pulverised to a flour-like consistency in the processor/blender

   230gm/generous 8oz Ultra Granola or toasted oatmeal/spelt flakes with seeds & nuts

   3 med ripe bananas 
   zest of large orange

   2-3 tbsp maple syrup (or honey if non-vegan) 
   1-3 tbsp orange juice (opt)

   100gm/3.5oz peanut butter (creamy or crunchy)  

   1 tsp orange essence, if you have it, or vanilla essence if you don't

   1/3 - 1/2 cup coarsely chopped walnuts OR pecans, almonds, hazelnuts
   generous handful fresh cherries, stones removed & cut into quarters OR  another not too juicy fruit like blueberries (strawberries, raspberries, blackberries will make the bar unpleasantly damp)

   Garnish: 50-80gm/2-3 ounces good quality dark chocolate (opt)

Method:

1. In a medium bowl, thoroughly mash bananas then beat in orange juice, maple syrup, orange zest, peanut butter & vanilla till well blended
2. Mix oatmeal and granola; add half to banana mix; blend (a mixer on low speed could help here); mix in the rest 
3. Add chosen fruit; stir gently 
4. Add nuts; distribute evenly
5. Pack into an 8x12 inch/20x30cm or equiv dish lined with cling film (or if you prefer thick flapjacks, a 9inch/23cm square)
6. Place in freezer 15 mins
7. Melt chocolate in a bowl over but not touching simmering water; when bars come out of the freezer, drizzle chocolate over
8. Cut into bars; arrange on a flat tray with space in between; freeze overnight
9. Working quickly, wrap each bar in cling film; bag up, return to freezer
   
10. If planning to eat next morning; defrost overnight; take out in morning for elevenses or lunch

Tips: 

• One of 67's tasters prefers a drier flapjack; after step 5, the batch was baked in a moderate-to-low oven 20 mins.  The result was crispy at the edges but held together well.  The chocolate was added once the flapjacks were cold; when the chocolate had cooled, the flapjacks were cut up, wrapped individually and frozen.   
• 67 recommends naturally ripe bananas for this recipe; using a microwave or oven to speed up the ripening process can lead to tummy troubles 
• if you must, replace fruit with chocolate chips 

Comments:

'These have excellent taste with a great mix of textures; the cherries give it a burst of a different flavour.  They are as satisfying as the fat laden ones I buy daily.'  Middle-aged flapjack addict
'The flapjacks are the perfect substitute for a bowl of granola or porridge; they have the concentrated effect of a small amount of oatmeal, they're portable and absolutely wonderful to consume.'  Blogger

        

This recipes was developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced, in any form, without the author's written permission.

FRUGAL FOOD: INSTANT NO-ADDED-SUGAR SORBETS, healthy indulgence

During a heat wave, give family & friends a no-sugar instant sorbet instead of fat & preservative laden ice cream - they'll love you for it 

Mango, Mint & Ginger Instant Sorbet
'Glorious, whatever the weather!' Taster

Sorbets are a terrific substitute for the sugar, cream and preservative laden ice creams that kids keep demanding.  And, if your child is the right age and dexterous enough, they can make the sorbets themselves.

All you need is a smoothie maker, some frozen fruit (which of course you've been stockpiling in your freezer over recent weeks when bargains have been many!) and a bit of flavouring. 

Result: no-added-sugar cooling sweetness costing only a few pennies.  And  good for you!

67 has given a recipe for a recent favourite Mango, Mint & Ginger but truly any fruit will do, so long as it's frozen.  Try Strawberry & Banana, Blueberries & Candied Ginger, Apple & Cinnamon.  

67 also tested a Capucchino Sorbet -- frozen strong coffee mixed with double cream and chocolate shards.  It was lovely; even better with a shot of cognac  on top but clearly not good for you especially if there are cholesterol issues.   

Cost: less than a pound 
Serves: 1-2 but recipe multiplies easily

Ingred:
   1 cup frozen mango, originally fresh OR drained tinned in juice, not syrup
   2 tbsp orange, lime or lemon juice OR water
   1/2 tbsp fresh mint leaves
   1 tsp grated ginger (opt)

Method:

1. Blend all ingred in a smoothie maker (some blenders aren't as effective as smoothie makers)
2. Taste; depending on the fruit a few drops of maple syrup or a teaspoon or so of sugar may be necessary
3. Serve, garnished with mint leaves.

Tips:

• frozen yoghurt with frozen fresh fruit is next on the list of ingredients 67 will test for sorbets
• during a heat wave, frozen fruit is also good for breakfast, with yoghurt

             

See Nav Bar:RecipesII/Desserts (near end of list)...

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

FRUGAL FOOD: NO-SUGAR LOW-FAT ORANGE & SESAME WINGS, Skinnier

These flavourful but un-fiery orange & sesame chicken wings will be a popular offering at a picnic or buffet table...and are kind to the wallet.

Chicken wings with Orange & Sesame,  (photo 21/6/17)
served with 3-minute Asparagus, Pea & Corn Salad

Chicken wings come in all sorts: crisp & oven-baked, deep-fried, braised or casseroled.  They can be designed to please guys wanting something hot & spicy, for kids happy to get faces and hands grubby with sweet & sour sauce (low-sugar) or for the culinary sophisticate looking for something more exotic.  

These Orange-Sesame wings have family appeal.  The syrupy marinade has no sugar, the soy sauce and sherry (or grape juice) add savouriness; sesame seeds add crunch.  The wings are cooked to allow much of the fat render off, making them crispy without deep frying.  They end up slightly sweet, moist, tender and more-ish.

Serve with a simple salad of lettuce, cucumber & tomatoes or the quick and easy Asparagus Salad in the photo

Cost: £2.50
Makes: about 12 triple jointed wings

Ingred:
    750gm/1 3/4 pounds chicken wings

    juice & zest of large orange or equiv
    2 tbsp reduced salt soy sauce
    2 tbsp sherry/white grape juice/stock
    1 tbsp cornstarch (not polenta) or rice flour
    cold water

    2-3 tablespoons sesame seeds   
    
Method:

1. Preheat oven to 400f/200c/180 fan
2. Add a baking rack to a foil-lined oven tray which is not too deep; lay out wings leaving a ittle space in between 
3. Bake 20-25 mins in the middle of the oven until fat is released & skin is crisping
4. Meanwhile, heat orange juice in small saucepan (don't worry if some orange flesh is included but take out any membranes); bring to a boil, turn heat to low; simmer 3-4 mins or until reduced by half; cool.  
5. In  small bowl, mix juice & zest, soy sauce & sherry; add to orange juice, stir
6. Blend corn/rice flour with tablespoon cold water to form a paste; add to orange mix; stir; season with pepper & a little salt
7. When wings have been in oven 25 mins & have begun to crisp, take out tray; brush marinade on both sides of the wings; roll in sesame seeds  
8. Return to oven.  Brush on marinade every 7 minutes or so until wings are beautifully coloured and quite crisp - probably another 20-25 mins.
9. The last 10 mins of baking, the pan can go on the top shelf
10. Serve hot or warm

More chicken wings on Nav Bar: Recipes/Chicken... 

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

EXOTIC DUCK & PINEAPPLE SALAD,: Financial Indulgence: easy-peasy no added sugar Indulgence

A gorgeous thrown-together exotic salad with or without Chinatown's help...refreshing and lower fat, too

updated July 2022; first posted 2019

This is a lovely chilled juicy, meaty salad for a special occasion
'The blend of sauce, meat and fruit is amazing. Lovely summer meal!'

                                                   
During a heat wave, it's great to have reliable suppliers for cooked meats.  Supermarkets' BBQ chicken and independent butchers' roast belly pork, which 67 enthusiastically recommends (See Almost No-Cooking Noodle Dishes), has saved many a cook's bacon.  

But did you know that it's also possible to buy take-away roast duck (whole or half) from your local Chinese restaurant or in London's Chinatown?  

Prices range from £12.75 for a pre-cut half duck from the supermarket Loon Fong  on Gerrard Street (first aisle on left on entry) to £35'ish for a whole duck from a good Chinese restaurant.

67 tested the supermarket duck and it was very good - succulent & tasty. Bring to room temperature; scrape fat from skin & remove bones.  Cut flesh to desired size. Eat within 2 days of opening.  

But if you have the time and inclination, cooking your own duck is very satisfying and the meat is really, really moist and tasty. 

67goingon50's lower-fat Peking Duck is easy but planning is required.  You'll need to cook the duck a day before it is required.

A good-quality whole raw duck is about £20 at an independent butcher*. 

The wallet-conscious can use supermarket ducks. PLEASE CHECK PRICES AS MANY PRODUCTS CHANGE PRICES WITHOUT NOTICE. Greshingham whole ducks have been a tenner at Waitrose & M&S; legs and breasts are often on two-fer or three-fer offers for under a tenner.  OR you could save yourself the bother and buy pre-cooked duck portions at M&S. (See tips below.) ) 

 

Exotic Duck & Pineapple Salad is prepared in two stages, starting the day before, which makes life even easier.  The dressing and pineapple are prepared in advance;  the duck can be chopped into bite-sized pieces before assembly.

The dressing is a slightly sweet compliment to the duck but if you're serving adult guests you could double the amount of chilli and add 4-10 drops of tabasco. 

It's a show-stopping dish for special guests. 


Cost: See above 

Serves: 3-4 but multiplies easily

Ingred:
   1/2 cooked duck, flesh only, free of fat, in bite sized pieces (about 1.5 cups)
   about 1 cup fresh pineapple wedges (pref) or drained pineapple chunks in juice, not syrup

Dressing**: 
Finely Chopped   
   1 shallot or whites of 3-4 spring onions
   1 small carrot
   30g fresh peeled ginger (can be grated)
   4-5 cm, cleaned peeled celery
   half small red chilli, de-seeded & de-membraned
   1/2 tbsp chives 
   1/2 tbsp fresh coriander
Mixed with:
   1 tbsp tomato sauce/ketchup, low-sugar if poss
   1/2 tbsp reduced-salt (not low-salt) soy sauce
   1 tsp balsamic vinegar
   50-60gm peanut oil
   pepper & salt

3-4 spring onions, green only, finely sliced

  Salad: soft sweet leaves like lambs' lettuce or Sweet Rosa Verdi (opt), torn in generous bite-sized pieces 

Method:

1. Mix all sauce ingredients apart from the green of spring onions in a large jar with a tight fitting lid; refrigerate at least overnight or one day to allow flavours to infuse
2. Before serving, add spring onions to dressing; screw lid on tightly; shake briskly
3. Remove skin & fat from the duck, discard; cut meat into bite-sized pieces
4. Mix duck and pineapple pieces; pour over enough sauce to moisten
5. Taste, check seasoning.  Rest for a couple of hours or even overnight.
6. If serving on salad leaves, dribble some of the dressing over the leaves first.  

Comments:

'The blend of sauce, meat and fruit is amazing. Who would have thought? I personally think the spice level is great as it gets a lovely blend of the Chinese style duck flavour of peking duck with the summer flavour of the pineapple. Suprise was the salad had been at the back of the fridge so was ice cold.  Lovely summer meal!' Political Agent

Tips:

• If ordering a duck from a Chinese restaurant for take-away, be sure to specify roast duck; otherwise you could end up paying double for Peking Duck with all the trimmings - pancakes etc.
• See  How to carve a fresh pineapple 

*Barrets on Englands Lane, North London

**adapted from Mark Hix's City AM column

Duck facts:  Ducks have the same nutritional value of chicken or turkey.  They are higher in fat but 2/3 of the fat is unsaturated.  Braised in a slow cooker (lower-fat Peking Duck), and cooled, the fat is easily removed. 

  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.  

SMOOTHIE FOR STOMACH UPSETS, medicinal, no added sugar, vegan

Having a dicky tummy whatever the time of year is no joke...

3-ingredient Smoothie that soothes summer stomach upsets
'This tasted really good and the ginger helped my stomach settle within an hour.' Taster

...here's something that will help.

Hot weather/seasonal festivities can lead to stomach ailments of various intensity.  

According to the NHS, common symptoms are:

• feeling sick to the stomach
• stomach cramps
• tummy pain
• lack of energy & weakness
• low or no appetite
• fever

and in worst cases:

• vomiting
• diarrhoea

The most important treatment is to drink plenty of liquids but also:

• don't eat until you feel up to it and stick to small non-fatty meals
• bland foods like toast, crackers, rice & bananas are good choices
• avoid alcohol, caffeine, fizzy drinks & spicy and fatty foods
• if things haven't improved within 3 days, see your doctor

In the early stages of stomach discomfort, this smoothie is perfect.  It is also an ideal remedy during a heatwave: it's liquid, tasty, naturally sweet, soothing and refreshingly cold.  

Cost: pennies
Serve: 1

Ingred: 
    2 generous handfuls frozen strawberries
    1 ripe banana, peeled
    1/2-1 tablespoon grated peeled fresh ginger 
    1/2 cup water

Method:
Blend in a smoothie maker or food processor; add a slice or 2 of banana for garnish.

                                              More smoothies, on Nav Bar: Recipes I/Drinks...

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

ROAST LAMB WITH MINT GRAVY, For small households, Wallet-friendly, one-stop-meal (contins flour)

Small households needn't miss out on traditional Easter lunch

updated  4/25

Roast Shoulder of Lamb for 2 with sweet potato, broccoli and Mint Gravy
'Just the smell of the mint gravy is amazing and gives the very tender lamb a wonderful lift.  Never tried mashed sweet potato before; it's lovely.' Middle Aged Taster

There's something appealing about roast lamb for Easter but small households often miss out as roasts are usually quite big.  

British lamb producers have caught on, reduced prices of some cuts and supermarkets prepare smaller joints. Butchers' counters will also prepare a smaller joint.   

The lamb shoulder in this recipe was 3/4k, enough for two generous portions with leftovers.

This 67 recipe is so simple -- there's no need to stab flesh and insert fiddly bits of garlic and rosemary.    

The mint sauce is absolutely sensational -- not at all tart like some conventional recipes.  The one used here, adapted from Jamie Oliver, has no added sugar. 

A word of warning: roasting lamb shoulder can result in slightly fatty (though tender) meat though there is less fat than in some recipes.

If fat is an issue, the meat can be roasted until it is falling off the bone...but it won't be as tender.   A slow cooker is also possible (See Tips below) but the lamb won't have the crispy brown top. 

Use the oven space wisely and there'll be only two pans to wash up.

Cost: lamb £13'ish plus £2.00 for fresh herbs &  veg
Feeds:2 generously

Ingred:
   small or half shoulder of lamb under 1 kilo
   1 small package fresh rosemary 
   few cloves garlic

   med purple onion ore fennel in wedges
   2 small carrots, thinly sliced
   1 large stick celery, cleaned & chopped
   1 small glass wine, stock or white grape juice

   3-4 large sprigs mint, leaves removed from stems & finely chopped
   a tablespoon plain flour
   350-500gm stock 
   1-2 tablespoons red wine vinegar 

   2 sweet or baking potatoes, washed but unpeeled (If using baking potatoes, rub with olive oil, pepper & salt)

   1 generous cup of broccoli spears
   peas (opt)
   corn (opt)

Method:

1. Preheat oven to its highest temperature
2. Rub the shiny side of the lamb with olive oil, pepper & salt.  Arrange rosemary on top
3. Layer onions, carrots, celery and garlic in the bottom of a deep metal roasting tin, just big enough for the lamb; add wine/stock/juice 
4. Put the lamb on top of the vegetables
5. Cover dish tightly with foil; place in centre of oven
6. Turn heat down to 170c/150fan/345f
7. Place potatoes in the bottom of the oven on a baking rack with a tray underneath to catch drips
8. Roast for 2-3 hours or until meat is tender but still sliceable
9. Remove foil for last half hour of cooking
10. Wrap florets in a greaseproof paper parcel with a tablespoon of water, a bit of butter & pepper & salt; place on bottom of oven with potatoes
11. When lamb is done to your liking, remove, cover with foil & keep warm.  Turn off oven but keep veg on bottom shelf 
12. If using sweet potatoes, slit the skins and remove the contents, scraping as close to the skin as possible to get all the vitamins and minerals; stir through a bit of butter; cover & keep warm.  If using baking potatoes, keep warm in the bottom the oven
13. Gravy: Remove as much fat as possible from the juices & veg in roasting tin; place tin over med high heat, stirring to remove any bits stuck to the bottom.  Add a tablespoon of flour; stir; gradually add stock; bring to a boil & allow gravy to bubble for a few minutes.  Strain contents of roasting tin through a fine meshed sieve, pressing to push through as much of the soft veg as possible.  Return to pan - or a clean pan if you like; reheat, add red wine vinegar and mint.  Season to taste.
14. Serve lamb with potatoes, broccoli, other chosen veg and minty gravy

Tips: 

•  sweet potatoes have slightly more fibre and a slightly lower GI count than baking potatoes but are both quite nutritious.  See sweet potatoes vs baked potatoes 
• if using a slow cooker, follow steps 2-4.  Add a cup of good stock. Cook on low for 3-4 hours or until tender but still sliceable.  

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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.  

HEALTHIER SMOOTHIE: GRAPE, SPINACH & BLUEBERRY

Spinach is one of the world's healthiest foods and, though unusual in smoothies, adds plenty of folates to pump up heart health and antioxidants to keep the brain sharp.

Spinach, grape & blueberry smoothie

This healthier smoothie combines spinach with grapes and frozen blueberries to make a light, deeply refreshing, satisfying drink.  The colour of the spinach dominates but the spinach itself barely penetrates the sweetness of the fruit.

The smoothie may not give you Popeye's muscles but it will please.

Cost: £1
Serves: 1

Ingred:
   1 generous large handful spinach, washed and with grotty leaves removed 
   a medium bunch of unseeded grapes, branches removed
   generous handful frozen blueberries
   1 generous tbsp dry ultra granola or plain oatmeal or seeds and/or nuts
   1 tbsp 0-fat unsweetened plain yoghurt (opt)
   1/2 cup water containing juice of half an orange
   
   extra granola for garnish

Method:

1. Whizz in smoothie maker or processor until fully blended
2. Garnish with granola if using
3. Consume immediately

Tips:

• Buy fresh berries when prices are good, freeze flat then decant into a zippered freezer bag.  Reach in for handful when needed.
• If you have no frozen fruit, replace water with ice cubes

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Do you have questions on recipes, cooking techniques or life in general? Pls  email b67goingon50@yahoo.co.uk & say if they can be included in the blog                                         

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.