NO-SUGAR, HIGH PROTEIN ULTRA GRANOLA (OATMEAL), Heart-friendly, Vegan, sugar-free, high fibre & protein; easy

"A small bowl of porridge each day could be the key to a long and healthy life, after a major study by Harvard University found that whole grains reduce the risk of dying from heart disease..."   Daily Telegraph, 5/1/2015

                        Nut & Seed Ultra Granola: No-added-sugar, High-Protein 

photo 15/6/16

(Updated 5/19)
This vegan breakfast cereal is an exceptionally tasty, gently sweetened, lightly crunchy granola that is also very healthy.  The combination of sunflower, sesame and pumpkin seeds is said to have the same protein value of steak.

The recipe was inspired by a 20-year-old No-Sugar cookbook which the Blogger no longer has.  Changes were made for maximum taste, texture and goodness. 

It's an easy-peasy recipe -- mix, slide into the oven and allow the aroma of baked grains and nuts waft tantalisingly through your home.   

67 likes organic Irish oatmeal* but economical standard oats are also excellent.   Either way, with the money saved, berries to scatter on top become more affordable. 

The frugal can halve the amount of seeds and nuts and store the remainder in an air-tight container for next time                                   

Cost: min £3.00'ish depending on oatmeal (8/23 )

Serves: many; recipe halves or doubles nicely

Ingred:

450gm/16oz oatmeal (not jumbo oats)

2 oz/57 gm dried, unsweetened coconut

2 oz/57 gm sunflower seeds

2 oz/57 gms sesame seeds (opt - sesame can cause an allergic reaction)

2 oz/56 gms pumpkin seeds

2-4 oz/ 57-112 oz nuts of your choice.

2 tablespoons sunflower or other veg oil (not olive)

few drops of vanilla

Method:

FRESH MACKEREL PARCELS, healthy, easy-peasy

July is the peak time for fresh mackerel; get ready!

Mackerel baked with onion, lemon & sherry with a side of sauteed grapes 

Mackerel is a great fish for healthy diets; it's packed full of good oils including Omega 3 and is very easy to cook.  When it's in season and at its peak, the fresh fish provide a frugal meal.  

The fish needs good strong flavours and is often served with a fruit accompaniment to counteract its oiliness.  Don't be put off by the sauteed grapes; they are brilliant with the mackerel.

Steamed, baked or even fried with an oatmeal coating, it's a treat to have fresh mackerel.  When shopping, look for bright eyes and irridescent skin.  Buy whole fish and ask the fishmonger to either take the head off or fillet the fish for you. Only buy fillets when you trust absolutely the seller.     

Mackerel is wonderful steamed with black bean sauce but this recipe is more suitable for summer.  It's baked until just done and served with grapes and New Potato Vinaigrette.  

Cost: £2.50
Serves: 2

Ingred:
   2 fresh mackerel fillets
   a small yellow or red onion, thickly sliced
   a lemon, thinly sliced, with peel removed
   dry sherry/grape juice/white wine OR water
    

   parchment paper

   small bunch of seedless grapes
   olive oil

Method:

1. Pre-heat oven to 350f/180/gas5; slide in a small tray
2. Cut 2 pieces of parchment paper big enough to envelope one fillet each
   
3. Put two rings of onion on the bottom and lay the fillet on top
4. Lightly pepper and salt; cover with 2 slices lemon
5. Add a generous tablespoon chosen liquid
6. Take the sides of the paper up; fold over until about an inch above the fish; seal the sides in the same manner
7. Place paper parcels on tray; bake 15-20 8 mins (the cooking time is longer than usual because the flesh is firmer)
8. Remove and rest 1-2 mins
9. Meanwhile, sautee grapes in a med-hot pan until cooked through but not broken
10. When ready to serve, open parcels and slide fish onto a serving dish, pouring liquid on top
11. Serve with grapes on the side

Tips:
For a more earthy version of fresh mackerel, line a steamer tray with parchment paper; lay fillets on top of slices of ginger; cover with slices of garlic; steam 7 minutes; serve with finely sliced green onions.  This is best served warm.

                           More fish on NavBar: Recipes I 

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. 

SWEET CHILLI & GINGER SALMON, low sugar, for children & the ill & infirm, portable, Vegetarian Option

PERFECT FOR FROZEN FISH

Sweet Chilli & Ginger Salmon: (From frozen, farmed fish)

'One of the finest fish dishes I have ever eaten; the chilli is subtle and doesn't overwhelm the salmon.  I wouldn't have guessed the fish was frozen."  Taster  

25/5/16

 67goingon50 has extolled the virtues of frozen fish in the past. This recipe was tested on frozen salmon from Iceland, both wild and farmed, with good results.

Iceland Wild Salmon fillets

The Iceland wild salmon (£4 for 4) came in thinner flatter portions while the farmed Norwegian salmon (£6 for 4) came in conventional fillets (see photo above).  Both were individually wrapped. 

The farmed fillets looked better and would probably be a first choice for many. But, quite frankly, anyone with budget issues can go for the £4 wild salmon and be no worse off, gastronomically.  

Both were slightly paler than fresh fish but the flesh in both was good quality, taking on marinade without turning mushy.  When cooked, the flesh was firm and flaked nicely but - not surprisingly - was slightly moister than usual without loss of flavour.   The succulence makes these fillets perfect for children or older people.    

The taste was divine; the heat of the chilli, ginger and garlic gently permeated the flesh and was well balanced by the light sweetness.

One caveat: the baked fish extruded a little white liquid affecting neither the size or the taste of the fish.  It was easily scraped away.  

All in all, a rewarding test!

Cost: £2-3 (2016 - probably at least twice that in 2026)
Feeds: 2 but recipe is easily multiplied

 Ingredients:
     2 defrosted, or fresh, salmon fillets

    1 clove garlic, minced
    1 med-to-large red chilli, de-seeded & without membranes, in medium slices 
    30-50 gm white sugar, to taste (67 used 30 gms)
    3 tbsp white wine vinegar  (or 50-50 white unsweetened grape juice and malt vinegar)
    100 ml water or stock

    1 tsp grated ginger

     sesame seeds (opt)

Method:

1. Put garlic, chilli, sugar & vinegar in a small pan with water or stock
2. Bring to the boil; reduce heat; simmer 10 mins 
3. Take off heat; add ginger; stir; cool
4. Pour into a glass dish or large freezer bag; add salmon 
5. Marinade 2-4 hours or overnight
6. When ready to cook, cut a piece of greaseproof paper to fit a metal tray that will hold the fillets in one layer
7. Preheat oven to 400F, 200C/180fan/gas6; put the tray without the paper inside (while it heats)
8. Drain fillets, removing any bits of chilli & garlic
9. When oven is ready, remove tray with oven gloves, add greaseproof paper and the fillets, spacing them evenly
10. Sprinkle with sesame seeds, if using
11. Bake in the centre of the oven: 10 mins for fillets, about 8 mins for flat fillets
12. Cover with foil; rest 10 mins; the fish will continue to cook
13. Serve with new potatoes and/or vegetables boiled for 3 mins 

Tips:

• Remember: overcooked fish is horrible fish!
• these are as good cold as they are hot and can be transported in stiff sided storage containers 
• adults may wish to bake the salmon with the chillis
• vegetarians can substitute thickly sliced plain tofu; instead of roasting, shallow fry until crisp around the edges 
• 67's usual source of frozen fish, Waitrose, also sells frozen salmon; it's sustainably sourced and costs more.  Other major supermarkets offer frozen fish; try it from supermarkets you trust. And, of course, if you can afford it, fresh salmon would be wonderful.   

                           More fish on NavBar:Recipes I/Fish

                     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. 

SWEET CHILLI & GINGER SALMON, low sugar, for children & the ill & infirm, portable, Vegetarian Option

PERFECT FOR FROZEN FISH

Sweet Chilli & Ginger Salmon: (From frozen, farmed fish)

'One of the finest fish dishes I have ever eaten; the chilli is subtle and doesn't overwhelm the salmon.  I wouldn't have guessed the fish was frozen."    

40-something wannabe foodie
25/5/16

  67goingon50 has extolled the virtues of frozen fish in the past. This recipe was tested on frozen salmon from Iceland, both wild and farmed, with good results.

Iceland Wild Salmon fillets

The Iceland wild salmon (£4 for 4) came in thinner flatter portions while the farmed Norwegian salmon (£6 for 4) came in conventional fillets (see photo above).  Both were individually wrapped. 

The farmed fillets looked better and would probably be a first choice for many. But, quite frankly, anyone with budget issues can go for the £4 wild salmon and be no worse off, gastronomically.  

Both were slightly paler than fresh fish but the flesh in both was good quality, taking on marinade without turning mushy.  When cooked, the flesh was firm and flaked nicely but - not surprisingly - was slightly moister than usual without loss of flavour.   The succulence makes these fillets perfect for children or older people.    

The taste was divine; the heat of the chilli, ginger and garlic gently permeated the flesh and was well balanced by the light sweetness.

One caveat: the baked fish extruded a little white liquid affecting neither the size or the taste of the fish.  It was easily scraped away.  

All in all, a rewarding test!

Cost: £2-3
Feeds: 2 but recipe is easily multiplied

 Ingredients:
     2 defrosted or fresh salmon fillets

    1 clove garlic, minced
    1 med-to-large red chilli, de-seeded & without membranes, in medium slices 
    30-50 gm white sugar, to taste (67 used 30 gms)
    3 tbsp white wine vinegar  (or 50-50 white unsweetened grape juice and malt vinegar)
    100 ml water or stock

    1 tsp grated ginger

     sesame seeds (opt)

Method:

1. Put garlic, chilli, sugar & vinegar in a small pan with water or stock
2. Bring to the boil; reduce heat; simmer 10 mins 
3. Take off heat; add ginger; stir; cool
4. Pour into a glass dish or large freezer bag; add salmon 
5. Marinade 2-4 hours or overnight
6. When ready to cook, cut a piece of greaseproof paper to fit a metal tray that will hold the fillets in one layer
7. Preheat oven to 400F, 200C/180fan/gas6; put the tray without the paper inside (while it heats)
8. Drain fillets, removing any bits of chilli & garlic
9. When oven is ready, remove tray with oven gloves, add greaseproof paper and the fillets, spacing them evenly
10. Sprinkle with sesame seeds, if using
11. Bake in the centre of the oven: 10 mins for fillets, about 8 mins for flat fillets
12. Cover with foil; rest 10 mins; the fish will continue to cook
13. Serve with new potatoes and/or vegetables boiled for 3 mins 

Tips:

• Remember: overcooked fish is horrible fish!
• these are as good cold as they are hot and can be transported in stiff sided storage containers 
• adults may wish to bake the salmon with the chillis
• vegetarians can substitute thickly sliced plain tofu; instead of roasting, shallow fry until crisp around the edges 
• 67's usual source of frozen fish, Waitrose, also sells frozen salmon; it's sustainably sourced and costs more.  Other major supermarkets offer frozen fish; try it from supermarkets you trust. And, of course, if you can afford it, fresh salmon would be wonderful.   

                            Scroll down for more Recipes and Editorial..

Like this? Hate it? Comments or questions, pls email b67goingon50@yahoo.co.uk and 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.