SAVOURY POPCORN: vegan, additive-free, no sugar, low fat & salt, small households, frugal

Popcorn is the perfect budget snack but can be really unhealthy...

But this bowl is low fat, free of additives & sugar, and easy on the digestion.
'Lovely flavour but I did miss the butter...a little!' Taster  

The seasons are moving along at a great pace; before you know it, it'll be Hallowe'en.  Whether you're having a quiet celebration at home or a packed Pot Luck party with fireworks, budget home-made treats are the name of the game.

Gratifyingly frugal Popcorn is one of the nicest.  A 550gm/17oz package of popcorn will provide several bowls of crunchy goodness for around £1.50, more for organic.  A portion for 2-4 is only pennies.

Popcorn is super easy to prepare.  And it's versatile: serve it savoury or sweet with  ingredients from your cupboard.  (See Stovetop Popcorn for salted paprika and skinny caramelised nut toppings.)

The savoury topping in this recipe is one of the healthier, more gut-friendly offerings.  It is not in-your-face and could remind you fondly of pre-cost-of-living snacks (Doritos anyone?).  It will likely leave you feeling rather smug about low-cost.  

As well as being high-fibre, it's low fat/cholesterol, low salt, sugar-free but deliciously spicy.  

Cost: 50p??

Makes: enough for 2-3 but multiplies easily

Ingredients:

40g/1.4 oz corn kernels

2 tsp olive or other vegetable oil

1/4 tsp each: garlic granules, onion granules, smoked paprika, cumin, salt &, if you like, chilli powder and (optional) celery salt

Method:

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:

TUNA & WHITE BEAN SALAD, budget friendly, low-fat, almost instant

Packed with protein and fibre, it's delicious, quick, easy & satisfying

first posted 2016; updated 6/25

Tuna Salad, Italian Style 
'Fabulous low-cost lunch for 4!' 'Wouldn't have believed how quick & easy it is'Tasters

Everyone has a favourite recipe for tuna salad; this one grew out of need.  

A product had to be tested, guests were starving and wanted something substantial quickly.  

The result - Tuna & White White Bean Platter - was rather pleasing.  It offered good strong flavours, a wonderful mix of textures, carbs that are good for you and a bold, creamy dressing.

It's another versatile dish.  If there's time, add fresh green beans or tenderstem broccoli dropped into boiling water for 3 mins and blanched in cold water.  Sliced hard boiled eggs will add colour.  Those with a penchant for heat can add finely diced fresh chilli or chilli flakes.  

The antipasti mix of artichokes, olives and vine tomatoes came from M&S, reduced from £3 per 180 gms to just over £2 as part of a 3 for 2 offer. 

Cost: £5.50'ish (6/25)
Serves: 4

Ingred:
   1 tin tuna drained 
   1-2 x 400gm white beans, drained and rinsed, OR 600gm/21oz cooked, reconstituted dried beans
    all the artichokes & sun-blush tomatoes and half the olives in a container of M&S antipasti selection, or a small handful of each from other sources (If the budget is tight, add the olives, a generous handful of finely sliced peeled celery and/or blanched frozen peas and/or corn) 
    1/2 small red onion, in small dice   
    a generous handful radishes, topped, tailed, halved & thinly sliced 
   a fresh chilli, seeds & membrane removed, finely diced OR a couple of pinches of chilli flakes (opt)
    Pepper & salt
    salad leaves or fresh spinach

   1 recipe Creamy Balsamic Vinaigrette (scroll down) 

Method:

1. Wash salad leaves and pat dry with paper towels
2. Prepare vinaigrette; set aside
3. Place rinsed & drained beans in a large bowl; add onions, artichoke hearts & sun-blush tomatoes if using, olives, any other veg &  chilli
4. Stir in enough dressing to moisten but not overwhelm 
5. Fork tuna into mixed-size chunks; stir into bean-veg mix; taste; add more dressing if necessary, pepper & a little salt
6. Spread salad leaves on a plate and pile on the tuna salad 
7. Serve with a crusty French stick or, for the yeast-phobic, square rice cakes, or Matzo crackers

Creamy Balsamic Vinaigrette

    6-8 tbsp olive oil

     2 tbsp balsamic vinegar
     1 grated clove garlic
     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)
     2-3 tablespoons thick Greek 0-fat yoghurt
Pour all ingredients into a jar with a tight fitting lid; shake until thick & blended. Check seasoning.

Comment:
'This is so delicious for something put together so easily.' 'Hard to believe something so fabulous was so quick & easy.' Local Conservative Office

                                                  More tuna on Navigation Bar: Recipes I/Fish 

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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.   

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:

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

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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.

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:

SPELT GRANOLA (Vegan), lower gluten, no sugar, high protein/fibre

This nutty spelt granola - lower-gluten - makes a tasty alternative to oatmeal

Lower Gluten Spelt Granola
'Tasty crunchy flakes, full of nuts & seeds - I love it.' Taster

Need or want a change from oatmeal for breakfast? Try wholegrain spelt flakes.

Spelt is an ancient grain that is higher in protein than wheat.  It has a different, more digestible form of gluten which makes the body less prone to bloating.  

Spelt Granola 

The spelt flakes take on a crackly crunchy texture after steaming, rolling and lightly toasting; they've  a lovely nutty flavour.  

Like oatmeal they're high in fibre, cut the risk of heart disease and helps digestion, speeding up the elimination of toxins.  A bonus: a half cup serving provides 8% of daily iron needs.  

67's recipe for Spelt Granola is based on Ultra Granola (oatmeal), one of the most  popular recipes since the blog began.  

Because spelt flakes are already toasted, oven time is reduced.  The porridge doesn't need as much liquid.

Like ultra-granola, Spelt Granola has no-added sugar and is rich in seeds and nuts.  Honey or unrefined sugar to suit your taste can be added later.  

Serve as is with plant milk/yoghurt and fruit and savour the crunchy texture.

Or make Spelt Porridge, warming and satisfying.

Cost: min £3.00

Makes: 400gm

Ingred:

400gm/14oz spelt flakes 
2 oz/53gm dried, unsweetened coconut

2 oz/53 sunflower seeds

2 oz/53 sesame seeds

2 oz/53 pumpkin seeds

2 oz/53 chopped almonds 

2 tablespoons sunflower or other veg oil (not olive)

few drops of vanilla

Method:

1.  Heat oven to 375F/190C/gas mark 5

2.  Mix dry ingredients.  Add sunflower oil and vanilla; stir.

3.  Pour into a 9" x 11"  or equiv pan.  Bake in the centre of the oven for 20 mins max, stirring half way through, until toasty and smelling lovely.    

4.  Serve as is with raisins or fresh berries and yoghurt, cream or milk and, if preferred, a teaspoon of black or dark brown sugar. 

5. The granola makes good porridge.  Measure out 1/4 to 1/3 cup granola per person, stir in 2 1/2x the amount of water and bring to the boil.  Reduce heat to low; simmer 2-5 min or until soft 

Tips:

• spelt flakes seem to only come as organic and are priced accordingly*(April 2018) The organic brand, Just Natural, costs £1.75 for 350g - about a third less than some others.  Sugar-free spelt puffs by Amisa are also available at £2.50'ish/200gm bag.  
• some may prefer less crunchy flakes: soak in milk or yoghurt o/night to soften OR cook as instructed for porridge; for the ill and infirm or small children, the cooked porridge can be processed in a blender before serving
• if feeding toddlers, do not add nuts
• if feeling frugal, reduce seeds & nuts by half; seeds keep well in an air-tight container

                                                                 *Infinity seems best value at under £3 for 500gm; the rest are £3 for 300gm

For more vegan dishes go to NavBar/Recipes II

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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

HEALTHIER PICNICS: HOT DOGS WITH NO-SUGAR VEGAN RELISH, Low preservative, Easy

American hot dogs have become a favourite English picnic food...

A hot dog picnic with Make-ahead Easy No/low Sugar Homemade Relish
Photo shows Tivali veggie dogs in Light wholemeal Spelt rolls. 

first posted 2016

...and the English have developed various strategies to enhance their enjoyment. 

Nowadays when healthy eating is all the range, high-meat beef or pork frankfurters are popular, as are lower-fat chicken or increasingly, vegan franks.  Vegetarian frankfurters* which the blogger discovered in Israel are recommended but in the west, high-end vegan frankfurters are apparently being developed alongside increasingly popular meatless burgers.

Whatever their origin, frankfurters/hot dogs are best eaten warm.  Try these methods:  

• place the dogs in wide-mouthed thermoses and cover with hot - not boiling - water; drain at the picnic site OR
• wrap the frankfurters in buns and then in foil packets.  To prevent burning, wrap in tea towels before placing them on the car engine while travelling to the picnic site 
• cook over a campfire; load a young branch with the dogs and grill over the flames (it's probably best to have jumbo dogs for this)

Traditionally, hot dogs are served with a strip of mustard, a strip of ketchup and maybe some onions fried in butter.  Fill separate squeezy bottles (from Nisbetts & department stores) with mustard and ketchup and cover the tops with cling film before screwing on the lid to prevent spills during travelling.   

Many varieties of relish - red or green - are available at various prices but most are high in sugar and additives.  

67goingon50's easy colourful, tasty hot dog relish is not.  It's a healthy treat -- tasty, crunchy and zippily flavoured -  but either no-or-low in sugar and almost preservative-free.  The relish is very easy to put together; an older child with good knife skills could do it under supervision. (Always have a first aid kit in the kitchen!)  

The recipe does use store-bought sweet & sour pickles but not in huge quantities.  To make your own, go to Faff-free Dill Pickles, which take only a few minutes to make and 3 days to 'cook'.    

67's relish the relish is a sophisticated condiment for adults. For kids being weaned off high levels of sugar, it's ok to add half a tablespoon of maple syrup. The chillis and mustard could also be reduced.  The recipe makes 1 1/2 cups; preparing two batches won't be a burden.  

Any leftovers can be teamed with chicken or cheese with a little yoghurt-mayo for a great sandwich filling.

The relish can be made in advance and keeps 3-5 days in the fridge.   

Cost: £2.00

Makes1.5 cups

Ingred:
   5 cherry tomatoes or equiv, in small dice
   3/4 tsp tomato puree, preferably low-salt
   small red chilli, de-seeded, in fine dice OR 1/2 tsp chilli flakes  
   1/2 cup bell pepper, pref green or yellow, in small dice
   1/3 cup dill pickle  (2 med in small dice)
   1/3 cup drained corn niblets
   1 tbsp wholegrain mustard

Method:

1. Mix all ingredients thoroughly; add cracked black pepper to taste 
2. Store in a wide-mouthed air-tight container in the fridge 3-5 days

*Tivali

Tips:

• Hot dog buns/finger rolls are sold at most UK supermarkets at good prices; pick up more than you need when they're on offer - they freeze well

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

IOH2: NEW POTATOES VINAIGRETTE:, Easy,Versatile, Wallet-friendly, Healthy

New potatoes have to be one of the great treats of an English summer and this version is a delight...

*IOH2 - I'm on Holiday, Too!

New Potato Salad Vinaigrette with celery, radish & red onion

26.6.16

This potato salad, unlike most, is flavoured with vinaigrette rather than a creamy dressing.  The potato-vinaigrette combo is so delightful you'll wonder why it's not offered more often. 

It's perfect as a side but also perfectly complements the rich flesh of mackerel or leftover 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
     3-4 radishes
    small red onion in thinly sliced rings

   1-2 cups protein of choice
    
    French vinaigrette dressing

Method:

1. Cook potatoes in boiling salted water no more than 7 mins; drain
2. Meanwhile, prepare vinaigrette
3. As soon as potatoes are drained, decant into a bowl and pour over enough vinaigrette to moisten not overwhelm; (they absorb flavour better when warm); set aside
4. When potatoes have cooled, gently mix in celery; refrigerate till needed
5. Allow potatoes to come to room temperature at least half an hour before serving time
6. Thinly slice radishes
7. Gently mix potato and radishes 
8. Heap onto a platter and sprinkle onion rings over the top

Tip:

If serving this with freshly cooked mackerel, Balsamic Vinaigrette could be used

                           For more recipes go to Navigation Bar 

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.  

HOMEMADE TANDOORI CHICKEN, Low-fat & cholesterol, Easy-peasy, Prep Ahead

Nostalgic for foods of the '70's and 80's?  Try richly spiced oven-baked tandoori chicken.

Tandoori Chicken: richly spiced though not the lurid red of the past
'Wow!  An explosion of spicy flavours. Perfect.' 'Really spicy in a good way; loved the crispy, gnarly bits.'   Tasters

Juicy, tender Tandoori chicken - luridly red with blackened crispy edges - was one of the most popular Indian dishes in the 1970's and '80's.  

It was then and is now perfect healthy food.  It's low-fat and high protein. It's served with shredded lettuce, tomatoes, cucumber and lemon slices.  Keep the carb content low by adding 3-6 tablespoons of plain rice rice or half a paratha.  For healthy food, it tastes really, really good. 

And it's easy-peasy and prepared the night before.    

Authentic tandoori chicken is baked in a screamingly hot bell shaped clay oven.  Modern ovens sustain reasonably high temperatures;  most cupboards contain a good few Indian spices

Cost: depends of quality & cut of chicken but say £4.00'ish (2019)
Serves: 4-6

Ingred: 
     27oz/3/4kilo chicken legs or thighs and/or drumsticks 

Marinade 1
    1/2 tsp salt
    1 tbsp fresh grated ginger or 1/2 tbsp dried
    1/2 tsp red chilli powder
    1 tbsp lemon juice

Marinade 2
   5oz/150g/1 cup fat free yoghurt
   1 tbsp lemon juice
   1 tbsp grated fresh garlic
   1 tsp black pepper  
   1 tsp garam masala
   1 tsp dried ginger
   1 tsp allspice (opt)
   1 tsp cayenne
   1 tsp cinnamon
   1 tsp smoked paprika
   1 tsp salt

   3-5 dashes tabasco sauce (opt)

Garnishes (opt): chutney, poppadum, hot nan bread 

Method:

1. Remove skin from chicken; carefully slash the flesh in several places with a sharp knife 
2. Mix ingred for Marinade 1 in a large bowl; add chicken & massage; leave chicken in colander/sieve 20 mins
3. Mix ingred for Marinade 2; place in freezer bag, add drained chicken, massage & refrigerate overnight 
4. To cook: preheat oven to 425f/220c/200fan/gas7
5. Line baking tray/s with foil; add cooking rack
6. Arrange chicken pieces on rack, bone side down
7. Bake 30 mins; turn over and cook a further 10-15 mins
8. Turn chicken again; switch oven off; put a tray of water into the bottom of the oven; close door and leave chicken in another 15-25 mins; don't allow meat to dry out   
9. Serve with shredded lettuce, sliced cucumber & tomatoes, lemon/lime wedges and low-sugar chutney (opt)

Some Inspiration from Jeweller by Trade Chef Wannabe 

Comments:

'Wow!  An explosion of spicy flavouring in the mouth.  It's the perfect chicken leg.' Political Agent

'It's spicy but not overwhelming and it's full of flavour.  The lemon beautifully balances the spices.  Loved the crunchy burnt bits and happily gnawed on the knuckle and bones.'  20+ fundraiser

Tips:

• for households not keen on spices, reduce them by half
• tandoori mix is available in most supermarkets
• add food colouring to achieve the lurid red colour 

History:Once upon a time before Caribbean, Mexican and Korean spicing took over the culinary world, Indian and Chinese food were the exotic foods of choice.  They're still very popular but no longer 'in vogue', more as a happily permanent backdrop to English cuisine.    
Indian food has a venerable 400 year old history in London but really took off in the 1970's and 80's.  In what is now Fitzrovia, dozens of Indian restaurants served beautifully spiced, moderately priced food that attracted countless middle-class professionals, families and tourists

                            More chicken on NavBar/Recipes 1

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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.    

CELERIAC AND APPLE SALAD, Double Duty Side, Vegetarian option,

An unusual root vegetable turns into one of the nicest salads/sandwich filling...

 

Celeriac, Apple & Mustard Ham/Pastrami Salad

(has vegetarian option)

first posted 2016; updated 6/25

One of the nicest salads/sandwich fillings ever comes from one of the ugliest vegetables: celeriac or celery root.  The Celeriac Apple Salad is super crunchy; its mild sweetness offset with mustardy yoghurt-mayo dressing.

Not cheap but not outrageously expensive either, a 1 kilo celeriac will cost under £3.  But it plays many wonderful roles -- delicious and unusual salads, creamy soups and an additional root veg for stews or mash.  None of it will be wasted and it can sit in the bottom of the fridge, wrapped in cling film, for a few weeks without spoiling.

Use a sharp knife to remove the peel; a peeler won't do the job. Take a big slice off the bottom so that the celeriac is stable. Run the knife in thin slices down the surface, as if you were preparing a pineapple.  

Serve with baked sweet potatoes and/or sauteed slices of ham hock.  

Cost: £1.65 per kilo (average size 600g) 7/25
Makes: 3-4 as a side 

Ingred:
   8oz/250gm peeled, grated celeriac
   1-2 Granny Smith or other apples, coarsely grated or in matchsticks 
   handful of walnuts or hazelnuts, coarsely chopped
   3-4oz/85-110g shards cooked ham hock or shredded pastrami/salt beef (opt)

Mustard yoghurt-Mayo 
   125 gm strained 0-fat yoghurt
   2 tbsp mayonnaise
   2 tsp wholegrain mustard
   1 tbsp Dijon mustard 
   1/2 tsp finely grated lemon zest (opt)
   pepper & salt

   garnish: fresh chopped parsley (opt)

Method:

1. Set aside a few nuts for garnish
2. Mix celeriac, apple, nuts and ham hock if using  
3. Add sufficient Mustard Yoghurt-mayo to generously moisten; mixture should be on the creamy side, not dry, but not sloppy either (any leftover dressing can be used within 3 days) 
4. Decant to a serving bowl; garnish with nuts and freshly chopped parsely

   More sandwiches on Nav Bar: Recipes II Skinnier Sandwiches

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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.