CHOCOLATE RASPBERRY & BRANDY MOUSSE: free of fat/egg yolks, skinnier, no-bake, make ahead, indulgence

Dieters' Delight dairy & yolk-free chocolate mousse...but healthy doesn't mean insipid!

updated 7/23

Light but intensely chocolatey mousse with raspberries in brandy;
 sweet pastry biscuits and berry cream are optional

In a lifetime of great food, the most memorable is a sensational dark chocolate mousse with raspberries crushed in brandy.  OK, part of what made it so mind-blowing was the private dining room of the Royal Opera House with a platonic companion, one of the 'great and good'.  But the mousse sparked a life-long love affair with high-end chocolate.

This Fathers' Day recipe is especially for Granddads.  It's a healthier version of that glorious concoction, though no less delicious and silky.  It's dairy-free, has no egg yolks and only a small amount of added sugar.

That doesn't mean it's healthy -- there's too much chocolate for that -- but it's so rich, portion control is easy.  And you don't leave the table feeling you need to waddle away.  

Most people find the mousse fabulous completely unadorned.   But for special occasions, accompany with a bowl of sweetened whipping cream rippled with berries plus rows of Sweet Pastry Biscuits ( Slightly Healthier Sweet Pastry ). 

The mousse is easily put together and can be made a day in advance.

Cost: around £8.00ish (7/23) PLUS costs of biscuits & cream
Feeds: a group

Ingred:
   
    150gm/5.2oz 70% dark chocolate (67 likes M&S for this)
     
     6 egg whites (keep 4 yolks for pastry biscuits; the remainder will freeze)
     pinch of salt
     1/4 tsp lemon juice

     1 tsp vanilla extract

     35g caster sugar
      
     150-200gms raspberries

     min 1 tsp sugar, to taste

     2-4 tablespoons good brandy (orange juice for kids)

Garnishes: Whipping cream or plant or dairy yoghurt, Sweet Pastry Biscuits (link above)

    

Method:

CURE-ALL CHICKEN & RICE, for dicky tummies, low-fat, easy

Easily digested, delicate, lovely chicken rice: 

Chicken Rice: Gentle comfort for the ailing AND glorious main for the robust 

'...settles the stomach, easy to digest and tasty - not in the least boring'

Chicken Rice is wholesome and sustaining; its delicate flavours soothes a dicky stomach but also delights and satisfies the healthy.  

The dish pretty well cooks itself.  It can be served as it is but a trio of piquant sauces, served on the side, enlivens the dish.   

For singletons, leftovers are easily portioned up and frozen.

Brown rice is best for this dish; the high fibre content is beneficial to the gut.

Cost: £5 to £10, depending on the chicken
Feeds: 4

Ingredients:
   1 cup brown rice
   2-3 cloves garlic, unpeeled
   2 x 1/4 inch slices fresh ginger, peeled

   2 cups water or stock

   1 whole chicken, the best you can afford, backbone removed (save for stock) & breast flattened OR 4 chicken quarters
   med onion, pref red but white will do, finely diced

   couple of handfuls small cauliflower florets
   generous handful green beans or mange toute, string removed

  Garnish: small dish each of
      reduced salt soy sauce
      oyster or hoisin sauce
      ginger-scallion sauce

Method:

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...

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. 

TUMMY CURE RICE & CHICKEN, low-fat, mild, versatile

Easy, mild, lovely chicken rice soothes after tummy troubles AND provides  a flavoursome main course ...

Chicken Rice: gentle comfort for the ailing AND gloriously savoury main course
(here with hoisin sauce) 

It's easy to go overboard with rich foods in the summer.  We in the UK still think summers will be short and sweet; outdoor dining is something to be indulged in - big time - whether in someone's home or dining out.  We pile on the barbecued meats and sample loads of tempting salads and creamy treats.

The prolonged heat wave, however, has weakening some immune systems.  A fair few are suffering from gastric flu or food poisoning, their bodies weakened from nausea but clamouring for solid nourishment. 

This recipe from 67goingon50 was created for just such an occasion.  Chicken Rice is wholesome and sustaining; its delicate flavours soothe and comfort a dicky stomach but also satisfy healthy appetites.  

Ailing cooks won't have to put in much effort for the dish; it pretty well cooks itself.  It can be served as it is but a trio of piquant sauces, served on the side, enlivens the dish for those who are strong and healthy.

For singletons, leftovers are easily portioned up and frozen.

Brown rice is best for this dish; the high fibre content is beneficial to the gut.

Cost: £5 to £10, depending on the chicken
Feeds: 4

Ingredients:
   1 cup brown rice
   2-3 cloves garlic, unpeeled
   2 x 1/4 inch slices fresh ginger, peeled

   1 whole chicken, the best you can afford, backbone removed & breast flattened OR 4 chicken quarters
   med onion, pref red but white will do, finely diced

   couple of handfuls small cauliflower florets
   generous handful green beans or mange toute, string removed

  Garnish: small dish each of
      reduced salt soy sauce
      oyster or hoisin sauce
      ginger-scallion sauce

Method:

1. Place rice in a sieve over a biggish bowl; run cold water from the tap over it, making sure all the grains are wet.  (If the grains aren't wet, they will float to the top and down your drain. Not good.)  Let the water run over the rice until it runs clear, say 5 mins
2. Add rice to a large pot with 2 cups water or stock and the diced onion; stir; place garlic & ginger on top
   
3. Bring to the boil
4. Remove skin from chicken 
5. When water is boiling, turn heat down to med high, place chicken flesh side down on the rice -  it will begin to cook in the heat & steam from the rice
   
6. Partially cover with a lid; allow rice to bubble gently until nearly all the water has gone and holes start appearing in the surface of the rice - it will take 15-20mins 

   

   
   

7. Carefully flip chicken over; the flesh side will now be uppermost; scatter over cauliflower florets
   
8. Cover with a lid lined with a clean tea towel - this helps grains remain separate.  Reduce heat to low
9. After 10 mins, scatter over green beans, mangetout, broccoli or peas
10. Cook until veg are al dente, 5-10 mins 
11. Check the chicken; there should be no pink inside
12. Place veg and chicken in a dish; cover & keep warm 
13. Remove garlic and ginger from rice (they should be easy to find)
14. Break up the chicken; serve alongside rice and vegetables
15. Serve with sauces on the side.  

Comments:
'After a week with gastric something-or-other, I was weak and very empty.  I could prepare this in stages, resting in between.  The rice ended up beautifully moist and delicately flavoured with ginger, garlic and chicken.  Though really comforting and easy to digest, it wasn't in the least boring.  Definitely one for the 'ill and infirm.'  Retired writer 

More chicken on NavBar/RecipesI...

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.

QUICK & EASY: GREEN BEANS WITH DILL & MUSTARD, Vegan, low salt, low preservatives

Who knew green beans a la Ina Garten could taste so fine?

 updated 4/25;1st posted 2018

Green beans in a sophisticated mustard dill sauce will please the crowds. 

UK grown green beans are fatter than Kenyan 'fine' beans and a little more substantial but also less expensive.

Whether steamed and served warm or cold in a salad, they are a sweet crunchy treat, especially with a piquant dressing that elevates them from veryday to something elegant and special. 

Green Beans in Mustard-Dill sauce comes from the incomparable Ina Garten, one of 67's favourite tv chefs.  67 first had it at Ina's table many years ago in the States; it was a delight to be reminded of how wonderful it was.  

The beans are cooked al dente and served cold. The dressing is a little sharp and could be more suitable for adults than kids but some adventurous children might  find them to their taste.  

They are perfect accompaniment to cold meats and makes a splendidly tasty vegan side. 

Cost: £2.50 (2025, depending on beans)
Serves: 6 (recipe doubles easily) 

Ingredients:
   340gm/12oz green beans
  
   1/4 cup olive oil
   1 tbsp Dijon mustard
   1 tbsp white wine vinegar
   1 tbsp fresh dill, finely chopped
   1/8 tsp coarse black coarsely ground pepper

Method:

1. Put a large pot of salted water on to boil
2. Remove tops and tails of beans; when water is boiling, add beans; as soon as water returns to the boil, cook 4 mins, no more 
3. Prepare a bowl of ice water
4. The beans are ready when they are cooked but still have a bit of bite to them.  Remove with slotted spoon or spider and plunge immediately into the ice bath.
5. Cool, drain, pat dry with paper towels.   This step can be prepared ahead; cover and refrigerate.

When ready to serve:

1. Let the beans to come to room temperature
2. Whisk together the dressing ingredients and pour over the beans
3. Leftovers will be fine the next day

 Comments:
'Ina Garten does it again. Yummily!' Retired writer

Tips:

If you liked this, you will probably also like Green Bean, Mushroom & Nut Salad 

More salads on NavBar/Recipes II/Salads

Please leave a comment

Copyright: These salads have been designed by B M Lee/ Bright Sun Enterprises and may only be reproduced in home kitchens.  Not for commercial use.

IOH2: ROTISSERIE CHICKEN/BELLY PORK WITH NOODLES, Quick & Easy, Healthy & Delicious

Like takeaways without the prices with a little help from supermarket/deli friends
*IOH2 - I'm on Holiday, Too!

Rotisserie belly pork and chicken are a great treat -- we all need a little help when hunger can't or won't wait.  67goingon50 has no problem making occasional use of the cooked-for-you chickens and pork as long as they come from a reputable butcher and supermarket. 

Leftover meats can also be used in this recipe but re-heat before serving.    
  
To keep it healthy, two rules:

1. Remove the skin and all fat (if there are no cholesterol or weight issues, some skin is ok) 
2. Whatever else is served with the meat, there must be fresh vegetables 

The following noodle dishes take almost no time to prepare and should be on the table in 10 minutes. (See How to Use Your Noodle/s)


Rice Sticks with Green Beans & Crispy Pork -- an absolute stunner of a quick dish

26/9/15

1.  Cook 1 flat wheat noodle/ Ho Fun nest per person in softly boiling water 10 min.  

2.  Remove all fat from pork; shred into generous  bite-size pieces.
3.  At the 7 minute mark, add 80 gm top and tailed green beans  (or other quick cooking vegetables) per person to the noodles.
4.  When noodles and beans are ready, drain and rinse with boiling water.  Decant into a dish; lightly sprinkle noodles with oyster sauce. 
5.  Add pork pieces. Serve with oyster sauce on the side.
6. For extra flavour and crunch, sprinkle with toasted sesame oil and sesame seeds (opt).
7.  (Vegetarians and vegans can replace the meat with firm tofu, gently heated.)

Crispy Noodles with Cooked Chicken, Chilli Broccoli  & Gravy -- divine taste & texture contrasts 

6/10/15

1.  Pour boiling water over 1 fine or med egg noodle nest per person, leave 5 mins, drain and rinse. 

 2.  Stir-fry 80 gms tenderstem broccoli (bottoms trimmed) or other quick cooking vegetable per person 1-2 mins over high heat.  To speed up cooking, add a tbsp or two of water and cover pan.) Remove to a plate. 

3. Shred chicken into generous bite-size pieces.
4.  Either (i) make your own gravy or veggie gravy or (ii) heat ready-made chicken gravy or (iii) if you must, make a Bisto chicken gravy.  Add veg and chicken to gravy.  Keep warm.

5. Heat a good-sized frying pan and when hot, add a slick of peanut or other light vegetable oil.  Toss in noodles; arrange around the outer edge of the pan, like a doughnut, with a space in the middle. Reduce heat to med high; leave until golden brown and crispy on the bottom, checking at regular intervals that it isn't burning. (One part of your element may be hotter than another)  You are only crisping one side of the noodles. 

6.  When the noodles are ready, place a large plate on top of the pan and carefully flip it, so that the crispy noodle base is on top.  

7.  Carefully pour gravy,meat & veg mix into the middle, watching that the gravy doesn't slop over the plate edges.
8.  Serve with reduced salt soy sauce (Amoy or Pearl River Bridge) and finely diced chilli on the side

Please leave a Comment in the box below

These recipes have  been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.

MOTHER'S DAY: DAIRY & YOLK FREE DARK CHOCOLATE MOUSSE, Low-fat

Perfect for women everywhere, at any time: Deeply, darkly chocolate but low-fat & dairy free

(first posted 2016)

 Dark Chcocolate Mousse (adapted from Hotel Chocolat)

'Gorgeous!  Beautiful!  Tasted better for lack of cream and egg yolks.  There was no way I was sharing this with anyone else!' 

This light, lovely chocolate mousse is a boon on Mother's Day - extremely delicious and healthier than most.  It is also one of the few vegetarian desserts that 67 carnivores adore.

The recipe comes from Hotel Chocolate, a British chocolatier and cocoa grower; it  has no diary or egg yolks and only a small amount of added sugar.   

That doesn't mean it's healthy -- there's too much chocolate for that -- but it does mean you get great taste and texture for fewer than usual of the bad things.  If you're used to mousses with the richness of double cream and egg yolks, a couple of tablespoons of liqueur, expresso or concentrated frozen orange juice peps it up no end.

67's budget allowed for Lindt's 70% dark chocolate; the cost conscious can use Bourneville. 

Cost: around £2.50; more if using artisan chocolate  
Feeds: 4-5

Ingred:
   
    150gm 70% (preferred) dark chocolate
     
     6 egg whites (keep yolks for another recipe; they will freeze)
     pinch of salt
     1/4 tsp lemon juice

     35g caster sugar
     1 tsp vanilla extract
      
      Flavouring: 1-2 tbsp brandy, orange liqueur, expresso or concentrated frozen orange juice

      Garnish:  shaved chocolate (about 30 gms)

Method

1. Melt chocolate in a large bowl over simmering water; stir.  Take off heat; if adding flavour, do it here; keep chocolate warm. 
2. In another large bowl, beat egg whites, salt & lemon juice with hand or stand electric beaters until the whites form soft peaks - maybe 5 mins?.  Add vanilla, then - a tablespoon at a time - sugar, beating after each addition until the whites form moderately stiff peaks (ie they hold their shape and won't fall out of the bowl if the bowl tips) 
3. Chocolate should be warm but not hot; add one third of  egg whites to the chocolate; gently hand whisk until blended.
4. Add the rest of the egg whites to the chocolate and fold, (cutting down the centre with a spatula and up the sides, turning the bowl continually to the right as you go.) You are aiming to keep the air in while making sure there are no white streaks.
5. Fold in shaved chocolate (opt) or use it to decorate the edges as in photo
6. If dairy isn't a problem, serve with whipped cream with a half teaspoon vanilla stirred through

                                              
Hotel Chocolat chocolate is considered one of the top UK chocolate producers and has its own plantation on St Lucia.