Chocolate Viennese biscuits: wallet-friendly indulgence, melt-in-the-mouth , buttery

These delicate, gloriously indulgent biscuits have been adapted from Martha Collinson, Great British Bake-off semi-finalists, now at Waitrose.

Crumbly, yummy Viennese Fingers; wallet-friendly indulgence for a special treat

67goingon50 has had this recipe for years and tested it many times, ending up on too many occasions with a sensational layer of fine crumbs but nothing one could describe as a biscuit.  The recipe is so rich, the cookies often ended up spreading all over the cookie tin.

It didn’t matter a lot however because the crumbs were mouth-watering and when layered with tiers of creamy pudding or fruit, helped create gorgeous parfaits either in in tall glassware (US-style) OR layered into a lined bread tin, refrigerated 4 hours or overnight and served in slices on a plate (French).

With spring trying to establish itself between grey, damp interludes,  it was time to tackle the recipe once again to cheer us up.  

Conscious that many contemporary butters are not as rich as they were in recent years, more flour was added, as was wholemeal flour (ground nuts could replace wholemeal flour).  They added body to the cookie dough without affecting flavour.   Another factor was refrigerating the piped biscuits for at least half an hour before baking.

The results were amazing: tasty, crumbly, visually closer to what a Vinennese finger should look like  (though some practice is required to finesse the shape)!

Need an indulgent not-expensive treat? Try these.

Cost:  £3.50 + cost of dipping chocolate £1.60 (April 2026)

Makes: 25’ish biscuits

Ingredients

200 g soft butter*

50g icing sugar

1 tsp vanilla

150g plain flour

10g whole meal flour

50g cornflour

30g cocoa powder

1/2 tsp baking powder(optional)

100g dark 70% cocoa baking chocolate (67 uses M&S)

Method

1. Beat butter & icing sugar until pale a fluffy - a few minutes
2. Add vanilla
3. Sift flour cornflour baking powder & cocoa powder into the mix in 3 stages, stirring with a spoon, then whisk briefly until all is incorporated: look for a consistency that’s soft but firm enough to pipe biscuits with well defined stripes
4. Place a large star shaped nozzle into the point of a pastry bag, fill with cookie dough, lightly tamping down with a spatula and snip off the pointed end
5. Twist top of the pastry bag firmly; when forming biscuits, squeeze from the top
6. Line cookie trays with greaseproof paper or silicone mats ; pipe biscuits onto  trays with a little space in between
7. IMPORTANT: refrigerate at least 20-30 mins
8. Pre-heat oven, or air fryer on bake function, to 180c/350f; bake 10 to 15 mins until edges are softly brown 
9. Cool on baking tray; transfer with a fish slice to a cooling rack
10. When biscuits are no longer warm, if you like, melt chocolate and pour into a mug; dip half of each biscuit in chocolate; place back on cooling rack to set and cool. Note: the biscuits are very delicate
11. Store leftovers - if any - carefully in a container with stiff sides, separating each layer with greaseproof paper; they will keep up to 3 days in a container with a tight fitting lid
12. Freezing: pipe into desired shapes side-by-side on a cookie tray and place in freezer.  When frozen, carefully store in a container with stiff sides, inserting greaseproof paper or a serviette between each layer.  When ready to bake, place as many biscuits as you like onto a lined cookie sheet, leaving a little space in between.   Defrost 5-10 mins; bake 12-13 mins; cool and dip into melted chocolate

Comments:

‘Yum.  Ambrosial! Easy prep but piping can be a bit fiddly first time.’ Retired writer

‘Ooh; these look nice.  I’d love one.  (then) Ok, yes I will have another!’ Senior  Office Administrator extraordinaire

‘These are very nice; they really melt-in-the-mouth!’ Older colleague

Tips: 

67goingon50 is working on a dairy-free version of this recipe to take account of the higher water content of plant butters/margarines 

Please leave a comment in the box below



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

SIMPLE SUNSHINE CORN & AVOCADO SALAD WITH MAPLE DRESSING: Vegan, quick & easy, high fibre

Easy colourful salad with the delightful flavours and colours of early summer veg...

Sunshine Corn and Avocado Salad is perfect for this time of year
 at the dining table or al fresco. 

Colourful crispy corn, crunchy cucumber, gorgeously ripened juicy tomatoes & buttery avos are a terrific combo at any time.  But what makes this new 67goingon50 salad so special is the slightly sweet lime & maple dressing. 

A hint of sweetness elevates the ingredients and heightens the delightful mix of textures, flavours and colours.  It all makes for a pretty appealing plate.   

The salad is delicious (of course) but it's also easy to throw together and is ready in minutes.  It can even be prepared in advance and/or transported to a picnic with salad and dressing in separate containers.

And those bottom of the container/bags of artichoke hearts, lamb's lettuce, strips of red bell pepper?  They can be put to good use.  

In the photo, 67 added a few plump olives stuffed with pimentos; a previous version included cooked green beans and sunflower seeds.  If needed, a chopped up boiled egg would add protein.

The ingredients listed are for 2-3 but, really, you can make as much or as little as needed.

Cost: min £2.50

Feeds: 2-3 as a side

Ingredients:

1/2 cup fresh corn, cooked 5 mins in boiliing water and scraped off the cob OR drained tinned or frozen crispy corn (67 used M&S)

1/3 generous cup cucumber, in cubes not too much bigger than the corn (67 tested small thin-skinned Persian cucumbers) 

1/2 small avocado, peeled, diced and sprinkled with lime juice, salt & pepper

4-5 baby tomatoes, quartered

Optional handful of:

olives

artichoke hearts

cooked grean beans

seeds

nuts

finely chopped boiled egg

Maple Lime Dressing

zest of small lime     

2 tbsp olive oil
1 tbsp lime juice
1.5 tsp maple syrup (or for vegetarians, light honey)

salt & pepper 

Method:

MIDDLE EASTERN PORK ON COURGETTES: frugal but fab, prepare ahead

A lovely change from chicken...

Juicy, flavourful & satisfying with or without carbs, wallet friendly and quick!
'a lovely change from roast or stir-fry...' Taster

There's quite a bit of quality pork in the shops this week - good-looking shoulder steaks and belly pork strips.

This recipe makes the most of shoulder steaks which are £3.70 for 4 good-sized ones, less than a pound each, at M&S. 

If you like, pound them with a rolling pin, which tenderises the meat and doubles the size.

This gorgeous Middle Eastern style pork dish involves a few easy steps but is oh so worth it.... 

Now, calorie counters often avoid all cuts of pork save very-low-fat and somewhat pricy pork fillet. 

But pork shoulder steaks, cooked to release fat, offer a fine alternative to the more expensive stuff.  With not as much fat as you'd think, a good sized pork steak (enough for one with leftovers) will only set you back a quid.  And the cooking is easy.  

This recipe is for singletons but will easily stretch to two.  Multiply for a family of four.

Cost: £2+

Feeds: 1 generously,  especially with a side of carbs

Ingredients:

   1 pork shoulder steak, about 300gm/10oz

Marinade:

   1 tbsp olive oil

   1 tbsp lemon or lime juice

   generous tbsp Middle Eastern Spice Mix

1 large courgette, in 1/4 cm slices

Method:

FROM-SCRATCH STOVETOP SPANISH TORTILLA FOR SMALL HOUSEHOLDS: vegetarian, wallet/diet-friendly, easy

Authentic Spanish & Onion Omelette for Small Households 

updated  October 2024 

Small Household's Spanish Potato Tortilla 

with leftover bell peppers in vinaigrette & cooked mushrooms

Unlike 67's Tortilla ESpagnol: Cheats version, this delicious Spanish savoury omelette is designed for small households.  

It's wallet-friendly and easily cooked on top of the stove - no oven necessary.

It's just the right size for 2 or even 3.  It's satisfying and not too calorific; smells and tastes of hot sunshine and Mediterranean skies.

I promise you, this home cooked version is much more tasty than anything found in the shops.  The method of prep - which can be partially or fully completed the night before - makes it an easy-peasy dish.

The recipe calls for a reasonable amount of olive oil but it is unsaturated.  Dieters if worried could wait for a Blow-out day for this treat or restrict portions. 

In Spanish tavernas, onions are cooked in advance and chips are deep-friend to order before being mixed into beaten eggs.  The cheat's version of this dish involves chips from the local chippie instead of fresh potatoes; the tortilla is baked instead of fried, freeing up time and energy.

For the fodmap-phobic, leave out the onions.


Feeds: 2-3 
Costs: min £2.50

You'll need a 6-7 in/15-18inch deepish rounded frying pan

Ingred:
1 small brown onion, finely chopped (opt). (If concerned about fodmaps, see Tips below) 

olive oil 

250gm/9oz new potatoes, cooked (OR 1 portion chips from your local chippie, or a good sized mug oven chips, defrosted) 
4 large eggs 

a small handful of any other cooked veg: mushrooms, peppers (opt)
olive oil (the best you can afford)
1/2 tsp salt and 1/2 tsp pepper 


Method

SINGLETON/COUPLE'S CORNBREAD

A solution for small households that can't/won't/shouldn't eat an entire cornbread recipe in one go...

One lot for eating right away; the rest for freezing that day

Cornbread is one of those recipes which are easy to double but difficult to divide.

If you love cornbread but want good health, that can present a problem.  A whole loaf is tempting but not good for you even if stretched out over 3 days.  And cornbread can dry out if not stored properly. 

Originally, 67 was looking for a mini-version of cornbread cooked in an air fryer but the recipe isn't suitable for that.

67's solution?  Make the entire recipe but bake in separate containers; eat one straight away; flash freeze* the other on the day of baking, portion and bag up. Defrosted Cornbread is very close in texture and taste to fresh.  

This recipe is a little milder than 67's original Cornbread with Niblets, Chilli & Spring Onions and is slightly less grainy.  The blog's testers loved it. 

Produces: 1 small 6inch/15cm pan plus 5 large muffins OR 10 large muffins OR 18 medium muffins OR 2 small loaves
Cost: around £2.00

Equipment: a 6inch/15cm pan or similar sized cast iron skillet PLUS well-greased large muffin tin or a normal muffin tin OR 2 x 1 pound loaf tins  

Ingred:

140g/5oz plain white flour mixed with a tsp of baking powder 
125g/4.4oz coarse cornmeal/polenta, organic if poss  
1 Tbsp sugar (opt) (67 never bothers and the cornbread tastes fine.)
1 tsp salt
1 Tbsp (yes, tbsp!) baking powder

40g/1.4oz butter

30gm light vegetable oil 
2 med eggs
200 ml milk 

125g bell pepper (in any colour but green) in dice the size of corn niblets
4 spring onions sliced thinly on the diagonal, green and white

    OR 3-4 tbsp chopped chives OR both

generous teaspoon smoked paprika

Baked in large muffin tin 

1/2 tsp pepper
4 oz/110 gm grated strong cheddar (opt)

Method:
      Preheat oven to 190C/170fan/375F/gas 5

Method:

HEALTHIER SPICY CHINESE MEAT RUB: minimal sugar/fat, dairy-free, wallet-friendly, easy, make-ahead

Healthier rub for that Chinese ribs effect - without a gloopy sugar laden sauce!

updated 2025; original 2015

Healthier Chinese Spicy Belly Pork Strips/Ribs ' 

(option for beef/lamb ribs, chicken thighs/wings and other cuts of meat )

' ...lovely and juicy; I usually avoid ribs because they're so messy!' Taster

                                                                                      

Here's a spiced marinade that will give any cut of pork, beef or chicken the quintessential flavour of  Chinese Spare Rib. 

The great thing about the rub is that it's low-almost-no-sugar.  And because the meat is barbecued, roasted, or grilled on a rack, excess fat is released and drained away.   

There's no gloopy sauce and it's so much healthier than take-aways.  The effect though, is the same -- the meat is tender, exotically flavoured; it chars slightly, leaving lovely crunchy burnished bits.

Use the marinade on any cut of pork, beef or poultry. It's perfect during a heat wave: prep the meat the night before and it'll be ready by dinnertime.  

Some less expensive cuts may need to be poached beforehand to produce meat that is toothsome but falls off the bone.  Pre-cooking also reduces fat. 

The recipe has been in 67's cookbook for ages but may have been adapted from  the (London) Times.

Prep starts the night before.

Feeds: 6-8 (as part if a 3-4 course meal) 
Cost: depends on the meat; £5-10'ish?? (Jan 24)

Ingred:
1 kilo/2 pounds meat (pork ribs, chops, tenderloin, belly, shoulder or pork butt; beef ribs, flank or other from-the-belly steak; strips of rump steak; chicken breasts, legs, wings) 

4 tbsp dry sherry or white wine or grape juice
4 tbsp reduced-salt (not low-salt) soy sauce (if there are blood-pressure issues, replace half the soy sauce with good stock)
1 tbsp sugar (opt)
4 cloves garlic, grated or minced (opt)
1/2 tsp each dried cinnamon, nutmeg and cloves
1/2 tsp salt
2 rounded tbsp Dijon or other mild mustard

Method: 

1. Pre-tenderise the day before: Pre-tenderising is a good step for ribs, shoulder, flank, belly but usually not chicken unless using wings or drumsticks (and especially not kosher chicken which is already very tender). Bring a large pan of water to a boil with a couple of onions and carrots (opt)  Immerse meat in the water.  Bring to  the boil again, lower heat to med-low; the water should bubble gently.  Simmer 30 mins or until meat is tender; drain; cool
2. Mix sherry, soy sauce, sugar, garlic, mustard and spices in a glass dish or a freezer bag large enough for the meat. Marinade preferably overnight or min 2 hours, turning the meat or mushing it around at least once.  When meat has marinaded, pour juices into a bowl
3. If using the oven, preheat to 160C, 325F, gas 3. Place meat on a rack in a roasting pan. Bake 45mins-1hr, basting frequently with marinade juices, turn halfway through cooking time 
4. If using air fryer, use oven setting at 160C, 325F, bake 35-45 mins, basting frequently with marinade juices, turn halfway through cooking time  
5. Or BBQ/grill, according to manufacturer's cooking times
6. (Inner temperature of meart should be 70C/150F) 
7. Serve with hot mustard

Comment: 
'The ribs are lovely - I've never eaten ribs before as they always look so messy. Very juicy; soaked into my bread -- grand!' Political Agent

Tips:   

• 67's recommended reduced-salt soy sauce include Amoy 25% reduced salt. 25-35% salt reduced is about right - anything above that percentage suffers from lack of 'body' and taste
• Save time and effort by halving and baking potatoes at the same time or preparing 5-minute Asian noodles.  A quick layered spinach salad makes a well-rounded meal.
• If you love Chinese food but worry about salt and sugar, try Guilt-free Oriental Chicken with Chilli & Pineapple 

Please leave a comment in the box below

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

'THANK GOD FOR CARBS' POTATO-FRANKFURTER SALAD (includes Simple Frugal Version)

There is nothing like potato salad during the summer and this one is a delight for kid/ults...

'Hurray for Carbs' Vegetarian Potato Frankfurter Salad
'Loved this as my daily carb intake but ate more than I should have.' Taster

photo 26 July 2018

Potatoes are NOT unhealthy, if eaten in the right quantities and not soaked in butter.   

They're an excellent source vitamin C, iron and fibre (if skins are left on).  They provide energy, without which the body could not function.  As long as portions are monitored, potatoes provide a sustaining frugal food source.

Potato salads have an even better healthy profile.  Cold cooked potatoes form a special starch that makes you feel fuller for longer and encourages the growth of good gut bacteria.

The only problem with potato salad is that it can get boring, very quickly.  While you can never be sure what form a potato salad will take, few are both imaginative and delicious.    

67's Potato Frankfurter Salad doesn't stint on flavour, texture or colour.  It combines the fluffiness of 'taters with crunchy green beans and creamy softly-boiled eggs, all accented with the bite of red onion and the toothsome springiness of frankfurters.  

It's easy-peasy, can be tailored to any budget, and is attractive and filling.  Kidults will love it.  67 recommends making rather a lot of it; it'll keep well in the fridge overnight.

Keep it healthy by serving the potatoes unpeeled, if you can, dressed in a no-added-sugar, low-salt dressing like vinaigrette or yoghurt-mayo with lemon zest. 

67 used vegetarian frankfurters* but carnivores should aim for something  lower-fat like chicken.    

Cost:£3.50'ish
Feeds: a crowd but divides easily

Ingred: 
   1 kilo/2.2pounds thin-skinned potatoes, scrubbed but pref not peeled 
   2-3 generous handfuls green beans, topped & tailed
   6-8 full-size frankfurters
   3-6 hard boiled eggs, peeled 
   small to med red onion

   French vinaigrette 
       6-8 tbsp good olive oil
       2 tbsp white wine vinegar 
       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)

Pour all ingredients into a jar with a tight fitting lid; shake until thick & blended.  If preparing in advance, refrigerate until needed (up to a day) but shake well again before using 

Method:

1. If vegetables are not organic, soak 20mins in a 9-1 solution of water and vinegar; drain & rinse; or peel
2. Chop potatoes in generous bitesize pieces; cook in boiling salted water 5-10 mins or until the point of a knife meets a bit of resistance in the centre. Drain, cool
3. Peel and finely dice red onion
4. Make Vinaigrette; set aside
5. Cook green beans 3mins in boiling salted water or until tender but still with bite; drain, add to a bowl of ice water; drain again, set aside
6. Slice eggs 
7. Drop frankfurters into boiling water 2-3 mins; cool, cut into 1/3inch/1 cm discs
8. In a large bowl gently mix potatoes, green beans, eggs, onion and frankfurters.  
9. Moisten but don't overwhelm with vinaigrette

Comments:
'My diet always includes a small portion of carbs but this combo was so sparky and unusual that I ate more than I should have. Without regrets!'  Retired writer

Tip:

For a simple more frugal version of this salad, simple slice cooked sliced frankfurters into cold potatoes and add a yoghurt-mayo dressing

*Tivali

                                                                   More salads on NavBar/Recipes 2... 

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

LOWER-FAT TUMBET or POTATO RATATOUILLE PIE: vegetarian/vegan, lower fat, prep ahead, picnics

Savoury potato and ratatouille pie: substantial and delicious hot, warm or cold

updated 5/2023; first posted 2019

Skinny Tumbet: layered potato, courgette, aubergine & tomato pie
'...all of the intense flavour without excessive richness' Taster

6/7/16

Tumbet was a summer staple in the 67 kitchen until its incredible richness became too much for a health-conscious diet.  Skinnier Tumbet is adapted from a recipe by Sophie Grigson (daughter of Jane and now with her own show on Food Network) published many years ago in the Evening Standard.  

Tumbet is often described as a Mallorcan/Canary Islands version of ratatouille but it's not a stew - it's an oven-baked layered dish. 

Tumbet unlike ratatouille however also contains potatoes. Its components are more multi-textured and in Spain it can accompaby meats.i

This recipe is designed to cut fat sharply without losing flavour. 67goingon50 developed a method of cooking aubergines without using pots of olive oil in the recipe Marvellous Meatless Moussaka. The experience helped re-work the tumbet to produce a lighter, healthier but still delicious dish.  

67 made two skinny tumbets. One was sprinkled with crumbled (leftover) feta; the other was plain.  Both tasted good though the feta version makes a more nutritionally balanced dish.  

It's a straightforward recipe but some prep the day before -- cooking the vegetables and making the sauce -- reduces stress on the day. 

Cost: about £5.50 (5/23)
Serves: 6-8 as a side; 4-6 as main (recipe halves easily)
Ingred:
  
 1 large aubergine (about 8oz/225gm), in 1/4in/1/2cm discs

   1.5 lb/3/4 kilo waxy potatoes in 1/4in/1/2cm slices (67 used new potatoes; but really any also do if not overcooked)

   3 peppers, any colour, deseeded and in 1/4in/1/2cm spears  
   olive oil, about 1/3 cup

Tomato Sauce   

    2 x 14 oz tins chopped tomatoes or passata (a little more expensive but smoother)
   3 cloves garlic grated
   3 sprigs fresh thyme or 1/2 tsp dried
   1/2-1 tbsp sugar (opt but counteracts the acidity of the tomatoes)
   pepper & salt

   feta cheese (opt)

Method:

DIETERS' PEPPERMINT DELIGHT CHOCOLATE MOUSSE, no-bake, no dairy unless wanted, butter-free, cream optional

A light, lovely chocolate mousse with mint that's healthier than most... 

first posted Oct 2017

Smooth silky chocolate mint mousse, no egg yolks/butter, cream optional
'Hide it from the others; it's that good!' Luxurious; lovely & creamy' Tasters

photo 26.10.17 

'

CONTAINS UNCOOKED EGG WHITE

Rich, creamy Chocolate mousse is a perennial favourite but does come with lashings of guilt.   

67goingon50's scrumptious version is almost healthy by contrast -- it has no egg yolks or butter and the cream is optional.  Apart from a layer of mint, which can be kept to a minimum, there's only a small amount of added sugar.   

It's one of the most popular of 67's Skinny Indulgences and many prefer it to the fat and cholesterol laden original.    

That doesn't mean the Mousse is 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.  It's best served in small portions, maybe with shortbread thins.   

The recipe is adapted from British chocolatier and cocoa grower, Hotel Chocolate.   
For family, a 50-50 mix of dark and milk chocolate is best; for adults, stick to dark or bittersweet. 

Cost: around £6 (Jan 24); more if using artisan chocolate
Feeds: 6'ish (double recipe for a crowd)

Ingred:
   
    150gm dark, OR half dark, half milk, cooking chocolate (70%+ recommended)* 
    1 tsp peppermint extract
     
     6 egg whites (freeze yolks for Christmas custards & bread puddings) 
     pinch of salt
     1/4 tsp lemon juice

     35g caster or soft brown sugar

     1 box mint matchsticks OR if something more sophisticated is needed,  good quality chocolate mints **. (OR replace with fresh fruit soaked in brandy or orange liqueur)

Optional Garnish: 200ml double cream, 1/3 tsp peppermint essence, 1 tbsp icing sugar and 1/2 tsp cocoa
  
Method:

1. Put mintsticks in a plastic bag and bash with a rolling pin until you have a  rubble of coarse crumbs and crunchy bits; set aside (Mints: roughly chop, leaving a few halves or quarters for garnish)  
2. Melt baking chocolate in a large bowl over simmering water
3. Beat egg whites, salt & lemon juice with hand or stand electric beaters until the whites form soft peaks - maybe 5 mins?.  Add sugar - a tablespoon at a time -  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) 
4. When chocolate is almost totally melted, take off heat; stir in peppermint essence; 
5. Allow chocolate to cool until warm but no longer hot; add one third of egg whites to the chocolate; gently hand whisk until blended.
6. Add the rest of the egg whites to chocolate; using a hand whisk, gently but quickly fold in -- the goal is to keep the mix aerated and a few white streaks won't matter.   
7. Pour half the mousse into the serving dish; add a layer of half the mint candy; gently cover with the rest of the chocolate mousse 
8. Refrigerate 3-4 hours
9. Topping: Scatter rest of mint sticks over mousse.  If using cream, whip 'till beginning to lose its liquid form (there will be visible rings in the cream); stir in peppermint essence, icing sugar and cocoa; continue beating just till med-firm peaks form.  Spoon or pipe onto mousse.  
10. If you like, dust with more cocoa 

Comments:
'Very scrumptious - hide it from the others; it's that good!' London tube driver
'Luxurious.  Lovely creamy flavour enlivened by mint sticks.' Political agent
'Lovely; mint was fresh, it was not too sweet and the broken chocolate on top was wonderfully crispy.' Local council candidate.

Tips:

• replace mintsticks/chocolate mints with fresh fruit soaked in liquor: raspberries, orange segments, cherries.  Replace vanilla or mint essence with liquor drained from fruit 
• this also works well in individual bowls

* 67 used M&S/Waitrose baking chocolate or couverture (online) 

** Mint Matchsticks  £1.50 1/24 

                                                          More Chocolate on Nav Bar: Recipes I...

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

PORTABLE PROTEINS FOR CAMPAIGNS/PICNICS, wallet-friendly

Proteins are vital for brain work and energy on and off the campaign trail...

Sources of animal and plant protein
Courtesy of Adobe  and licensed for reuse under this Creative Commons Licence

Stuffing yourself with high-fat, high-cal meat and cheese isn't going to do anyone any flavours.  Tasty, easily prepared alternatives are: fish, nuts, eggs, pulses, tofu.  

Try to include protein in every meal.  

Breakfast, for example.  Easily transportable oatmeal with nuts and seeds - Ultra Granola -   provides plenty of high quality plant protein with milk or yoghurt.  Or try seeded rolls with peanut butter.


Lunch calls for bulkier proteins.  Some of 67's favourites are: 

Crispy Unfried Buttermilk Chicken:  
- tender, slightly spicy
- low fat and cholesterol
- prepare the night before
- not a fryer in sight

Beef koftas: 
- wildly popular
- make the night before
- low-fat creamy dip 
- larger koftas even better  

Fabulous Frugal Fishcakes: 
- easy peasy
- kidult comfort food
- eat by hand 
- or stuff into buns with salad

Tandoori Chicken: 
- when you could murder for a curry
- prepare the day before
- freezes well

Vegan Bolognese: 
- muscular, full-bodied
- low-fat & cholesterol
- contains wine
- pleases carnivores too
- spoon required
- serve over buns, chips or pasta




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

HEALTHIER HOT DOG PICNIC WITH NO-SUGAR, LOW PRESERVATIVE RELISH, Triple Duty; budget friendly, child friendly

American hot dogs are a favourite English picnic food...

first published 2016; updated June 2025

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

...and 67goingon50 has developed various strategies to enhance the experience.   

Nowadays popular frankfurters include high-meat beef or pork, lower-fat chicken or increasingly, vegan dogs.  If you're going the no-meat route, vegetarian franks* which the blogger discovered in Israel are recommended.  

In the west we also have high-end vegan frankfurters, developed alongside meatless burgers.

Whatever their origin, frankfurters/hot dogs are best eaten warm.  If you're travelling to a picnic site, 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  (but without dressing and sauces) and then in foil packets.  Wrap them well in tea towels and place them or near the car engine while travelling to the picnic site.  If you smell burning, move them away or turn them over.  (At the site, don't turn your back on them or they could be nicked!)
• cook over a campfire; load a young strong 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, some relish and maybe some onions fried in butter.  If travelling, fill a squeezy bottle (from Nisbetts & department stores) with mustard and another with ketchup; before screwing on the lid, cover the tops with a double layer of cling film. Trasport in a plastic bag or container (Try not to tear the cling film or the ketchup/mustard will end up all over the container and people will not be happy!) 

HOT DOG RELISH: Many varieties of hot dog relish - red or green - are available at various prices but most are high in sugar and additives.   67goingon50's easy, colourful hot dog relish is not.  

Crunchy and zippily flavoured, it's a healthy treat.  There's no or very low sugar and it's almost preservative-free.  The relish is 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 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 will satisfy sophisticated 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 1.5 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: £2.50'ish (June 2025) does not include cost of frankfurters

Makes1.5 cups

Ingred:
   5 cherry tomatoes or equiv, in small dice
   3/4 tsp tomato puree, pref low-salt
   small red chilli, top & tailed, de-seeded, finely diced 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

PLUS Hot dogs (cost varies according to choice): meat, vegetarian, vegan 

Method:

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

*Tivali

**Mrs Elswood Dill Pickles

Tips:

• Hot dog buns/finger rolls are sold at most UK supermarkets at good prices; pick up more than you need when  on offer - they freeze well
• Or save money and make your own easy-peasy Light wholemeal Spelt rolls

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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.