FRUITY SMOKED MACKEREL RICE SALAD, Triple Duty, low-fat, high fibre,

A sassy healthy fruity smoked mackerel salad... 
                                                                             updated 3/25; first posted  2016

 Mackerel, Rice & Fruit salad with creamy dressing
'I'm taking this recipe back to Australia with me!'  'Fresh and summery with loads  of interesting flavours' Tasters

If ever there was a salad to typify abundance, this is it.

Smoked Mackerel & Rice in a creamy dressing, studded with nuts and juicy, crunchy fruit, is a refreshing summer offering.  And if you're not into fish, there are vegetarian, vegan and carnivore options below.

Inspired by the great Ina Garten, the Rice Salad is superb - every mouthful a symphony of flavours and textures. 

It's very healthy - full of heart-friendly omega oils, vitamins and minerals.  High in fibre (especially if brown rice is used) and gut-friendly yoghurt, it's excellent for the digestive system. And it is easy to prepare and put together.

The blog is not keen on making salads too far ahead but if stored separately, the ingredients should be good for 2-3 days after it is prepped.  

If transporting the salad, pack ingredients in individual air tight containers and assemble on site.  For maximum taste and pleasure, allow the Salad to come to room temperature. 

?Despite higher prices and the cost of living crisis, Smoked mackerel is still - just -the least expensive of smoked fishes (though the  budget conscious should beware of less expensive salltier brands). 

Individual smoked mackerel, fat and golden and crispy skinned, are available at good fishmongers - at a price - and are ideal.  Otherwise the esoterically flavoured selection at M&S and (good value) Waitrose Essentials are fine.  

Cost:  from £6.50'ish (4/25), depending on mackerel
Makes: 2-3 generous portions 

Ingred:
   240gm/8 oz cooked rice, (brown pref) (1/2 cup uncooked)
   zest of 2 med oranges
   segments of 1.5 oranges
   generous handful seedless grapes, halved
   2 tablespoons finely chopped fresh chives (3/4 tsp dried)

        (OR the whites of spring onions or red onion)

   3-4 tablespoons finely diced fennel or celery

   3 tbsp thick Greek 0-fat yoghurt
   1 tbsp mayonnaise (opt)
   juice of 1/2 orange
   1 tbsp olive oil
   1 tbsp white wine vinegar
    pepper & salt

    150 gm/5.5 oz smoked mackerel, skin & bone free, in large flakes 
    a generous handful almonds or other lightly toasted nuts

    lettuce

Method:

1. Mix rice, orange zest, chives, fennel or celery, orange segments & grapes until evenly distributed
2. Whisk yoghurt, mayo, olive oil, vinegar, orange & salt and pepper; add enough to rice to moisten, not overwhelm 
3. Lightly toss till well mixed 
4. Add mackerel & nuts; stir carefully, keeping fish intact 
5. Serve on lettuce with good bread

Comments:
'That salad was great, fresh and summery!  The fruit and fish combo reminded me of Australia.' 20 fund-raiser

'I hesitated at first because of the fruit but mackerel is my favourite fish so I tried it.  It was really, really, really good!' Priest's assistant
' This was amazing; just stunning mouthfuls with loads of interesting flavours .  It was so summery and fresh; delightful.' Retired writer

Tips:

• Vegetarians and Vegans can replace mackerel with hard boiled eggs and vegan bacon bits, smoked tofu or ROASTED SPICED CHICKPEAS:   You will need a salty element for balance.
• Carnivores can replace mackerel with cold chicken
• Liked this? You'll also like Smoked Mackerel, Egg & Potato Salad

                           

           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.  

IOH2: MACKEREL, RICE & FRUIT SALAD, Almost Instant, Healthy, Portable, Make ahead,vegan option

A sassy healthy smoked mackerel salad 
                                                                                   *IOH2 - I'm on Holiday, Too!  updated 2025

 Mackerel, rice & fruit salad with creamy dressing
'I'm taking this recipe back to Australia with me!'  'Fresh and summery with lots of interesting flavours' tasterTaster

This Smoked Mackerel & Rice Salad, inspired by Ina Garten, is absolutely delightful to eat...studded with refreshing fruit and layerd with contrasting textures.         

It's very healthy - full of heart-friendly omega oils, vitamins and minerals.  High in fibre (especially if brown rice is used) and gut-friendly yoghurt, it's excellent for the digestive system. And it is easy to prepare and put together.

The blog is not keen on making salads too far ahead but if the ingredients are stored separately, the salad should be good made on the day of serving.  Allow the creamy succulent mix to come to room temperature for maximum taste and pleasure.

Smoked mackerel is the least expensive of smoked fishes.  The budget conscious should beware of less expensive brands; they can be very salty.  The drier individual mackerel sides, available at good fishmongers, are ideal.  Otherwise the esoterically flavoured selection at M&S and the (good value) Waitrose Essentials will do.  

Cost:  about £6.50'ish (2025)
Makes: 2 generous portions 

Ingred:
   240gm/8 oz cooked rice, (brown pref) (1/2 cup uncooked)
   zest of 2 med oranges
   segments of 1 1/2 oranges
   a generous handful seedless grapes, halved
   2 tablespoons finely chopped fresh chives (3/4 tsp dried)

   3 tbsp strained or Greek 0-fat yoghurt
   1 tbsp mayonnaise
   juice of 1/2 orange
   1 tbsp olive oil
   1 tbsp white wine vinegar
    pepper & salt

    150 gm/5.5 oz smoked mackerel, skin & bone free, in large flakes 
    a generous handful of almonds or other lightly toasted nuts

    lettuce

Method:

1. Mix rice, orange zest, chives, orange segments & grapes until evenly distributed
2. Whisk yoghurt, mayo, olive oil, vinegar, orange & salt and pepper; add enough to rice to moisten, not overwhelm 
3. Lightly toss till well mixed 
4. Add mackerel & nuts; stir carefully, keeping fish intact 
5. Serve on lettuce with good bread

Comments:
'That salad was great, fresh and summery with lots of interesting flavours!  The fruit and fish combo reminded me of Australia.' 20 fund-raiser

Tips:

• Vegetarians and Vegans can replace mackerel with hard boiled eggs, smoked tofu or drained chickpeas which have been  sprinkled with smoked paprika and baked in a moderate oven for 10-15 mins or until crisp
• Liked this? You'll also like Smoked Mackerel, Egg & Potato Salad

                                                          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.  

COINTREAU GINGER FIZZ, Triple Duty, Alcohol, Easy

What's likely to be the last of the summer fizzes: tall thirst-quenching and reviving...

Cointreau Ginger Fizz: light, long, lovely and mildly alcoholic 

Regular readers will know the Blogger is not a great drinker, though alcohol is occasionally found in some recipes.  

Even so, sweet alcoholic drinks have always been easier to get down than wines, hence a cautious appreciation of Sangria and this week's refresher.

The Cointreau Ginger Fizz was inspired by Clement Robert of the Guardian's cocktails column.  67 had a bottle of cointreau and of brandy to put to good use; the result was a lovely treat.

And while Robert added champagne for fizz to his concoction, 67 used fizzy mineral water.  Prosecco would be a good compromise.  

Cost: depending on what's in your bar, can be very little
Serves: 1

Ingred: (whether teaspoons or tablespoons is up to you)

   
    1 part cointreau
    1 part brandy    
    1 part ginger syrup from a jar of ginger in syrup
    1-2 tsp grated fresh ginger root
    juice and zest of one orange
    small handful ice cubes
    
    fizzy mineral water, prosecco or champagne

Method:

1. Pour liquid ingred in a container with tight fitting lid; add ice; shake several times
2. Top up with water, prosecco or champagne

Tip:

• Try replacing brandy with vodka and replace orange with a handful of raspberries, some crushed OR fresh cherries, pitted and partly crushed
• if extra sweetener is required, add 1-2 tsp icing sugar
• for a no-alcohol fizz, replace brandy & cointreau with concentrated orange juice and grape juice

        

More drinks on Nav Bar Recipes I

    Please leave a comment inbox 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.   

HOW TO...WEAN YOUR KIDS OFF SUGARY FIZZY DRINKS WITHOUT ARTIFICIAL SWEETENERS, Healthy

Try animal cunning to switch your kids to no-sugar, additive-free flavoured drinks

Low-Sugar Ginger Tea
Presentation can persuade kids to give up high sugar drinks

Whatever happens to the recent Budget, the Government has recognised that kids and sugary drinks don't go together well.

Many concerned parents have already been trying to wean their kids off sugary drinks but it's not easy.  Some manufacturers of sugary drinks have been replacing sugar with chemical sweeteners like aspartamine, which are linked with side effects and health problems.  Not exactly a healthy substitute. 

The key seems to be to train your kids to drink water flavoured with fruit and vegetables, and to experiment with flavoured teas. 

Last November, Jaime Oliver's recipes for flavoured waters were published in the Times.  The Blogger drinks a lot of filtered water and tried Jaime's drinks.  They were absolutely lovely, with one proviso. Don't make the flavoured water too far in advance; the fruit shouldn't sit in the water for much longer than a day.  

Flavoured waters From Jaime Oliver 

Everyday Super Food (Michael Joseph £18.20) The Dish, the Times, 1/11/15

The following combinations are steeped in a jug of water and ice, and refrigerated for at lest three hours:

Cucumber, Apple & Mint
Add one fine finely sliced apple, strips of cucumber and a few fresh mint leaves

Strawberry
Add half a dozen sliced strawberries

St Clements
Add sliced oranges and lemons

Watermelon & Basil
Add a peeled chopped wedge of watermelon, bashing the fruit to release flavours.  Add a squeeze of lime. 

To encourage kids to drink flavoured waters: 

• use a clear glass jug to show off the fruit
• freeze pieces of fruit in ice-cubes and add them to serving glasses (plastic ice cube trays are budget-friendly)
• collect colourful, interesting and sturdy glasses  
• for special occasions, serve flavoured waters with fruit or veg on a cocktail stick and/or with a cocktail umbrella

67's home-made kids' teas with no or low sugar, are also a good substitute for sugary drinks.  They're not expensive and the ingredients are easy to find in supermarkets.   

• Jasmine tea (available in teabags in supermarkets, or - for the frugal -

  

  This mug is very sturdy! 

  loose in Chinese supermarkets) appeals to kids because it is so pale and delicate.  Make it very weak - a pinch of leaves in the bottom of a cup or a half teaspoon in a teapot. It is usually served hot but is surprisingly refreshing cold with a thin slice of lemon.
  (Try serving the tea in a robust 'embroidered' Chinese mug - about £3 in Chinatowns; fill only half full with hot tea & top up with cold water in case of accidents)  
• Berry teas, brewed in a teapot, cooled & stored in the fridge. Use as you would a cordial - an inch or two in the bottom of a glass, topped up with sparkling water. 
• Ginger tea (How to cook with fresh ginger root) is often used medicinally but also makes a refreshing drink.  Use as you would a cordial - an inch or two in the bottom of a glass, topped up with fizzy water, with a slice of lemon perched on the side.  For children you may need to add a little maple syrup and a plastic straw.  

Some eye-catching supermarket buys:

• Morrisons has a glass latte mug at £2 for 2 (the coffee-shop one pictured is from Nisbetts), colourfully striped tall glasses - ok for children's hands - for £1 each and boxes of flexible straws, 225 for a pound
• Waitrose has beautifully tinted sturdy tumblers which narrow towards the base, £1 each, and striped re-usable straws, 8 for £2

                              Scroll down for more Recipes and How to...

Like this? Hate it? Comments or questions, pls email b67goingon50@yahoo.co.uk and say if they can be included in the blog                                         

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

PORTABLE MACKEREL, RICE & FRUIT SALAD, Healthy, Easy-Peasy, Veggie options

Join the trend for pre-packed lunches...

first posted 2016; updated 2025

 Mackerel, rice & fruit salad with creamy dressing
 'Fresh and summery with lots of interesting flavours' taster

67goingon50 is keen on from-home lunches; they're cheaper and healthier than shop-bought.  This Smoked Mackerel & Rice Salad, inspired by Ina Garten, is just the thing for 2 days of packed lunches 

It's very healthy - full of heart-friendly omega oils, vitamins and minerals.  High in fibre (especially if brown rice is used) and gut-friendly yoghurt, it's excellent for the digestive system. And it is easy to prepare and put together.

The blog is not keen on making salads too far ahead but if the ingredients are stored separately, the salad will be good for two days. Allow the creamy, fruity succulent mix to come to room temperature for maximum taste and pleasure.

Smoked mackerel is no longer a budget-friendly option.  But it is so good for you, it's worth it now and again. The budget conscious should beware of less expensive brands which are high in salt. The Blogger prefers the drier individual mackerel sides available at good fishmongers (when feeling flush!!)  and selections at M&S and Waitrose.   

Cost:  about £6, depending on brand of fish
Makes: 2-3 generous portions 

Ingred:
   240gm/8 oz cooked rice, (brown pref) (1/2 cup uncooked)
   zest of 2 med oranges
   segments of 1 1/2 oranges
   a generous handful seedless grapes, halved
   2 tablespoons finely chopped fresh chives (3/4 tsp dried)
   

   3 tbsp strained or Greek 0-fat yoghurt
   1 tbsp mayonnaise
   juice of 1/2 orange
   1 tbsp olive oil
   1 tbsp white wine vinegar
    pepper & salt

    150 gm/5.5 oz smoked mackerel, skin & bone free, in large flakes 
    a generous handful of almonds or other lightly toasted nuts 

Method (per portion):

1. Store components in individual plastic containers until assembly OR
2. Mix rice, orange zest, chives, orange segments & grapes until evenly distributed
3. Whisk yoghurt, mayo, olive oil, vinegar, orange & salt and pepper; add enough to rice to moisten, not overwhelm 
4. Lightly toss till well mixed 
5. Add mackerel & nuts; stir carefully, keeping fish intact 
6. Serve with lettuce (opt) and/or good bread

Comments:
'That salad was great, fresh and summery with lots of interesting flavours!  The fruit and fish combo reminded me of Australia.' 20 fund-raiser

Tips:

• Vegetarians and Vegans can replace mackerel with hard boiled eggs, smoked tofu OR drained chickpeas sprinkled with smoked paprika & crisped up in a moderate oven 10-15 mins 
• Liked this? You'll also like Smoked Mackerel, Egg & Potato Salad

                             Go to Recipes on the Nav Bar for more smoked fish dishes...

                        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.  

CREPES STUFFED WITH RICOTTA, SUN BLUSH TOMATOES & ARTICHOKE HEARTS, in WHITE WINE SAUCEl delicious financial indulgence

A Special Treat for Vegetarians...

Crepes stuffed with Ricotta & Sunblush Tomatoes, with White Wine Sauce 

These stuffed crepes have an unusual and delicious filling - fluffy, nutty, savoury - with a bold white wine sauce. Sophisticated, with subtle flavours and textures, the dish is well worth the three stages of cooking.  Much of it can be prepared the day before serving.  

The recipe (adapted from Martha Rose Shulman's The Vegetarian Feast) was tested on someone who eats a lot of vegetarian food and someone beginning to experiment with vegetarian recipes. The dish should delight and intrigue most vegetarians and nearly-vegetarians but is not, perhaps, a good introduction to the vegetarian beginner.  

The crepes are lower in fat than usual and the addition of wholemeal flours makes them even healthier.

This is not a frugal dish but for a special occasion. Leftovers will be fine on the second or third day after cooking.

Cost: £9'ish depending on non dairy options (Feb 2025)
Serves 2-4

1.  Crepes: 

Ingred:
    3 large eggs
    2/3 cup/160 ml dairy or additive free plant/nut milk (67 prefers almond)
    2/3 cup/160 ml water
    2 tbsp sunflower oil
    min 1/4-max 1/2 tsp salt
    80 gm/3 oz white flour
    30 gm/1 oz wholemeal flour
   
    butter or oil for pancake pan

Method:

1. Use stick/bowl blender to whizz eggs, milk, water, fat & salt
2. Add flour; stir then whizz 1 min. Scrape the bottom and sides to check all flour is incorporated 
3. Refrigerate 1-2 hours
4. Heat a heavy-bottomed 7 inch fry pan until moderately hot; brush lightly with fat 
5. Stir crepe mix with a whisk 
6. When pan is moderately hot, remove from heat; pour in a scant 1/4 cup batter and tilt pan to distribute 
7. Return pan to heat and cook about 2 mins or until bottom is golden and edges are starting to curl 
8. Flip; cook 30 seconds
9. Stack on a plate with strips of greaseproof paper to separate crepes 
10. Repeat until all the batter is used up 
11. Cool an hour, cover and refrigerate or put to one side for filling

2. White Wine Sauce

Ingred:

   1 1/2 cups/360 ml good veggie stock
   1 cup/240 ml dry white wine/white grape juice  (a medium wine glass)
   5-6 dried porcini mushrooms
  
   3 tbsp dairy or plant butter
   3 tbsp flour
   pepper & salt

Method:

1. Simmer stock, wine & dried mushrooms in a saucepan for 30 mins (not boiling but bubbles around the edges)
2. Strain liquid; discard mushrooms or put aside for another dish  
3. Heat fat in heavy saucepan; when it bubbles, add flour and whisk till flour is incorporated. Reduce heat to low; cook for a few minutes, stirring.  Slowly add hot stock, whisking continuously until sauce thickens
4. Cook gently a further  10 mins over low heat; season with pepper & salt

Tip: the sauce freezes well


3. Savoury Ricotta Filling


Ingred:
   6 oz/175 gm Ricotta or dairy-free cottage cheese
   1 egg

   50 gm/1.8 oz ground almonds
   65gm/2.3 oz plain dairy or plant yoghurt
   25 gm/3/4 oz parmesan or soft goat's cheese

   1/4 tsp salt
   1/3 tsp dried or freshly grated nutmeg
   small handful whole almonds chopped into small crunchy pieces  
    40 gm/1.5 oz sun-blush tomatoes 
    40 gm/1.5 oz artichoke hearts


Method:

1. Pre-heat oven to 325f, 160fan; 170gas; generously butter a dish 6 inches x 10 inches ('ish; big bigger won't hurt) 
2. Whizz Ricotta & egg with stick or bowl blender
3. Whisk in ground almonds, parmesan and yoghurt; add salt, nutmeg and slivered almonds
4. Take a crepe and place it golden side down.  On the edge closest to you, place 2-3 tbsp ricotta filling in a horizontal line building up a little height
5. Add a few sun-blush tomatoes and artichoke hearts
6. Fold the edge closest to you over the filling, then the sides; roll away from you until you have an enchilada (or spring roll) shape.  Lay the crepes. seam side down, in the  buttered dish 
7. Cover the crepes with greaseproof paper then the dish with foil, sealing edges;  Bake 30 mins
8. Serve with mixed lightly boiled veg and hot white wine sauce 

Tip: 

• There will be leftover pancakes; freeze & use for Crepes a l'Orange
• M&S sell antipasti selections: sun-blush tomatoes, artichoke hearts, olives & capers; £4 each but often on '3 for..."  offers
• use semi-dried (sun-blush) tomatoes; sun-dried will be too salty

 

 :

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

HOT COMPOTE OF CINNAMON STRAWBERRIES, PEACHES & BLUEBERRIES No-added Sugar

A delicious hot fruity dessert to satisfy the entire family...

Hot Compote of Cinnamon Strawberries, Peaches & Blueberries 

When you've been ill, are a bit depleted and shopping for food for the first time in awhile, the vivid colours of berries can seem almost hallucinogenic.  So it was when 67 saw fresh strawberries in M&S: beautifully shaped deep red flesh topped with luxuriant green leaves.  Produced in Egypt, they were irresistable.  Supplies of strawberries from Jordan and Morrocco looked good, too.

Raw, the Egyptian berries were unexpectedly sweet but - not surprisingly - a touch firm.  Hot fruit compote was the solution. Halved, the strawberries were mixed with a tin of peach slices in juice (not syrup) and a handful of blueberries, sprinkled with cinnamon and vanilla and baked. 

The result was lovely; beautifully scented and spiced fruit floating in a gorgeous no-added-sugar syrup.  It is fine served as it is, straight out of the oven, but those not de-toxing or slimming may wish to add a tablespoon of soft brown sugar and serve with ice-cream or yoghurt-cream.

The compote would also make a good basis for a crumble.

Cost: £2
Serves: 2-3

Ingred:
    1 x 400 gm tin (or jar) sliced peaches in juice or fresh (see tip below)
    1/2 regular punnet Egyptian strawberries
    a good handful blueberries
    1/2 tsp vanilla
    1/2 tsp cinnamon

Method:

1. Remove leaves & inner stem; halve or if very big, slice thickly
2. Mix with fruit and juice of a tin of sliced peaches in juice
3. Add a generous handful blueberries
4. Stir in vanilla and cinnamon
5. Cover with greaseproof paper
6. Bake in a moderate oven for 45 mins

Tips:

• If you prefer fresh peaches, use 200 gm stoned and sliced peaches and add the juice and finely grated zest of one orange
• juice is preferable to syrup which has no added sugar

(Questions & comments, 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.

    



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