How to.. Chinese Cabbage/Leaves :low fat & carb, vegan wallet friendly, easy, high fibre

Both  Photos from Stock

Chinese Lettuce (also known as Napa Cabbage) is a lettuce-like leaf with a hard base and core which keeps well in cold temperatures.  It's like a cross between lettuce and celery, and adds plenty of fresh healthy fibre to your winter diet. 

The leaves are pale and tightly wrapped; they have crisp, broad, white ribs lined with frilly tops and edges that reduce in size as you get closer to the centre. Both ribs and frills are succulent with a delicate, mild, sweet flavour and they are equally good stir-fried, steamed or raw in a salad.

They're highly recommended.

Chinese Leaves are about the same price as romaine lettuce but go much further.  Chinatowns are the freshest source; the price of a large Chinese Cabbage will come in at about £3 -- it keeps well but not forever.  If your household is small, 67 recommends going halvsies with another singleton or couple.  

UK supermarkets M&S, Waitrose and Sainsbury's stock Chinese Leaves but their offerings are smaller though lower priced. 

  

Prep is easy peasy.  Remove bottom 1.5 inches; separate leaves; blanche in a 9:1 solution of water and vinegar.  This step can be done up to 3 times.  Flatten the frilly bits to make sure the water gets at them.  After 20 mins, drain and rub the inner white core lightly with a damp paper towel.  Keep refrigerated wrapped in paper towels in a plastic bag until ready to use.

Separate the frilly bit from the core; shred the frilly bits and finely slice the core.  To cook, add to a hot lightly oiled pan and stir fry OR try the recently updated Salmon, Chinese Leaf, Chilli & Sweet Garlic Sauce.  

In summer, Chinese cabbage is ideal for make-ahead salads -- no sorry-looking wilted specimens here.  Prep as for cooked leaves;  add cucumber and a simple vinaigrette or a creamy yoghurt-y dressing for a tasty side, OR use as a base for something more complicated.  Nuts, seeds and fruit (fresh or reconstituted dried) provide something texturally stunning. 

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. 

 

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:

CHINESE RAMEN SOUP BOWL: frugal, quick & easy, healthy

When in need of a quick frugal and healthy meal, this Chinese version is ramen is heard to beat... 

published 2019; updated 4/23 

67 makes no apologies for re-posting this delicious noodle-soup bowl; as food prices rocket, terrifying us all, budget-friendly dishes that don't sacrifice good health is essential.

The Chinese version of Ramen is one of those go-to dishes when you've arrived home starving and want something good, fast.  As long as you have some stock in your fridge (or granules or cubes), a bit of protein and some veg, putting together a satisfying dinner is a cinch.

The great thing about Chinese noodles - supermarket as well as Chinatown's - is their relaltive cheapness; they also keep well in a plastic bag in the cupboard.  They come in all shapes and sizes, including low-carb, vegetarian and gluten or egg-free. (67's How to Use Your Noodle(s) is a good guide.)    

They're easy to use.  Pour boiling water over; leave 5 mins; drain.  Simples!

Like ramen, the ingredients depend on the contents of your fridge and cupboard.  

The Blogger had uncooked pork loin and broccoli in the fridge and added chestnut mushrooms, carrot shavings and green onions.  But any variety of veg and any meat will do, OR shellfish (fresh or defrosted) OR for vegans, tofu marinaded in a 1-1 mix of reduced-salt soy sauce & dry sherry mixed with a generous pinch of grated garlic and ginger. 

Specialist Asian ingredients aren't necessary but sliced reconstituted dried Shitake mushrooms (expensive but last forever), bamboo shoots, bean sprouts and finely sliced Chinese cabbage add an exotic layer of flavour and texture.
    
Whichever ingredients you choose, the broth needs to be well flavoured and plentiful.  For your health's sake, please do not use pre-packaged noodle & soup sachets; many contain nasty preservatives and noxious oils.  If you haven't had a chance to make home-made stock, granules or cubes are better.   

Cost: £1.50'ish, depending on ingredients on hand (2023)
Serves: 1, but multiplies easily

Ingred:
    1 knot noodles

   2/3 pint/400 ml good stock plus 1/3 pint water if stock is defrosted
   2 spring onions, whites only, finely sliced
   1 lge clove garlic, grated
   1 inch/2 cm peeled ginger, grated
   100-150 gms meat, fish or tofu
   a generous handful of two types of raw vegetable, eg broccoli, mushrooms, shredded carrots
    pepper
    reduced salt soy sauce

    garnish(opt): finely sliced green shoots of spring onions; sesame seeds 

Method:

1. If using raw meat, slice thinly; it will cook almost instantly in the hot broth  (partially freezing the meat and using a sharp knife will help) 
2. Frozen shellfish should be defrosted and rinsed; tofu should be cut into generous bite-sized pieces before marinading 
3. If using cooked meat or fish, cut or shred into bite-size pieces 
4. Place noodles in large bowl; pour boiling water over; rest 5 mins; drain & rinse; set aside 
5. Place stock, whites of spring onions, garlic & ginger in a good sized pot; bring to the boil. Reduce heat to slow bubble (If stock was defrosted, boil gently  5 mins, top up with 1/3 pint water)
6. Add veg & raw protein to stock, cook 2-3 mins; remove from stock with a slotted spoon; set aside 
7. Put half the noodles in a good-sized bowl (one with a heavy base for kids)
8. Scatter half of veg and protein on top 
9. Add rest of noodles then the rest of veg and protein 
10. Pour over boiling hot stock; allow to sit 1-2 mins  
11. Garnish with green onions and/or sesame seeds

Comments:

'Immensely tasty and satisfying, and so easy.  Great for all ages.' Retired writer

Tips:

• For children, reduce the amount of broth and cool it a little before serving in a sturdy bowl that won't easily topple over 
• If you liked this, you will also like Amost Instant Noodle Dishes, Thai Spicy Larb (minced chicken, beef, pork or tofu & noodles), and the ultra-frugal Spicy Sesame Noodle Salad          
• Other suggrsted vegetables:  green beans, carrot matchsticks, sliced celery or bean sprouts, mange tout, thinly sliced courgette (last three added to noodles at the last minute

                          More noodles on NavBar: Recipes I & II...

           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.  

BRAISED LETTUCE & PEAS, for small households; healthy, high fibre, quick & easy

This sweet, rich veggie dish is a great way to use up lettuce before it goes on the turn.

Everyone loves the freshness and crispness of lettuce at this time of year.

But the problem with lettuce is that, enjoy it though we do, no one wants it every  single day.  Inevitably the leaves go off and ends up in the bin.

This recipe, for warmed lettuce, is a godsend.  It lightly braises the leaves with peas in a gentle sauce.  No 'boring old lettuce' again!

Cost: £1'ish

Feeds: 1-2

Ingreds:

1 tsp butter

1 tsp olive oil 

scant teaspoon flour

7ml veg or chicken stock

2 spring onions or small shallot or 1/2 small yellow, thinly sliced

100gm/3.5 oz frozen peas

salt & pepper

1/2-2/3 gem lettuce med sliced

2-3 small tomatoes, seeds removed, coarsely chopped (opt)

juice 1/2 lemon

dribble of olive oil (opt)

Method:

1. In a small saucepan, melt butter and oil together over med heat; stir in flour - leave a minute or so; whisk in stock, cook 1-2 mins
2. Add onions & peas, season generously, cook stirring occasionally
3. When peas are half cooked, add lettuce leaves; cover, leave 1-2 mins until peas & legttuce are tender but still with bite
4. Stir in tomatoes
5. Dribble over lemon juice and extra oil, if using
6. Serve

Comments:

'Very tasty and really good textures. Can see it with other veg replacing peas.'

Tips:

Wilting lettuce, if cleaned and trimmed, can be added to soup stock in the last stages to add flavour

 Please leave a Comment in the box below

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

SHORTCUT QUICK 'N EASY ONE-POT MACARONI CHEESE: ideal for busy mums, will be loved by kid-ults

Practical, quick, mouthwatering & delicious: a godsend for busy singletons & families...

Ready in 20 mins: shortcut creamy, dreamy pasta 'n cheese (here using fusilli)
 'an unexpected delight' Taster

For some time, 67goingon50 has been noting several one-pot Mac 'n Cheese recipes appearing on the net.

They mostly involve cooking the pasta in milk, not water, adding cheese and, if you like, other protein afterwards.  No separate sauce necessary.  

The whole process from start to finish takes about 15 mins.

Given a choice, 67 would use the blog's skinnier healthier cheese sauce which includes butternut squash, is out-of-the-park in terms of flavour but takes time to prepare.  

it's also difficult to ignore that something quicker, easier & cheaper is needed when food prices are so high. 

So it's time to give a Shortcut Version a test. 

Cost: £1.50'ish (2022), more if using vegan cheeses & milk

Feeds: 2 but multiples easily

Ingredients:

66g/2.3oz strong dairy or plant cheddar, grated

34g/1.2oz plain dairy or plant cottage cheese, pureed till smooth

       OR if cholesterol isn't a problem, 100g/3.5oz cheddar

2 cups dairy or plant milk

170g/60oz pasta shapes (67 used M&S wholemeal & Durham wheat fusilli but macaroni is the classic choice and cooks faster)

1/3 tsp salt

1/4tsp pepper

1 tsp Dijon or yellow mustard (opt)

1 tsp smoked paprika (opt)

1/2 tsp garlic powder (opt)

Possible flavour additions:

generous amount pre-cooked mini beef balls, cooked shredded ham or pastrami, cooked chicken, tuna or prawns

Garnish (opt)

    Crushed potato/tortilla chips 

Method:

HOW TO CUT CARBS & STAY IN BUDGET:15 MINUTE SPICY GLASS NOODLES ; high fibre, Triple Duty

Don't forget to have a look at Welcome to the Blog

for the latest grocery/food news

and tips on turning economy food into tasty satisfying dishes

Low-carb Diets and Budgets don't always get along very well...

Springy low-carb noodles, crunchy veg & peanut-y dressing = wonderfully summery Asian salads.  Add protein of choice, here prawns.
'really fresh and bright taste; peanuts & other crunchy bits give added interest.' 

But careful choices can make life a lot easier for slimming or health-conscious shoppers during out Cost of Living Crisis.  

Cutting back on carbs often means more has to be spent on vegetables, fruit and expensive protein (animal or vegetable) to satisfy the appetite and balance intake.

Dieters' Delight Noodles

Most of us could (should) not live without carbs and one of 67's favourite solutions is noodles made of green bean starch.  (See How to Use Your Noodle/s) Also called 'glass' or 'thread' noodles, they are not totally carb free but the starch is of a different order to 'taters or wheat based products like bread and pasta.  'Glass' noodles are springy, transparent and quickly absorb flavour.  They are found in Chinatowns. (Also, surprisingly, Sainsbury's & Tesco!). Costing £2 for 8x2oz individual portions, they sell out quickly.  

Spicy Glass Noodle Salad is a wonderful combo of Asian flavours and Western Veg & Protein.  Triple Duty with a vegan base, it is easy to put together and can be made ahead.  It'll also helps use up items 'resting' in the veg drawer!

Dieters' Delight Noodles

Cost:  £1.50 plus cost of protein (Prawn Noodle Salad using 140g/70z cooked prawns works out at  £5 for 4 portions)
Feeds: 3-4; (recipe halves nicely)

Ingred:
   114gm/4oz 'glass' green bean starch noodles
(OR rice or egg noodles)

   6 tbsp spring onions, white & green, finely chopped
   
   30g/1oz drained tinned water chestnuts, in fine matchsticks
   30g/1oz drained tinned bamboo shoots, in fine matchsticks

   30g/1oz finely sliced red bell pepper

   1/4 cup defrosted frozen peas

   any cooked leftover veg like cauliflower, broccoli, green beans, mange tout 

    generous handful salted roasted peanuts, coarsely chopped (if using store-bought, rub roughly with paper serviettes to remove smoky of the oil and salt)

     min 140g/7oz protein, if using

   pinch or two chilli flakes, to taste (opt)

Dressing:

1 tsp sesame oil (opt)

2 tbsp peanut butter or tahini

1.5 tbsp cold jasmine tea (or stock or water)

1.5 tbsp soy sauce, pref reduced salt for oldies   

1.5 tbsp red wine (or other) vinegar

1.5-2 tbsp sugar or honey or maple syrup

1.5 tbsp peanut or other light veg oil

2 med cloves peeled garlic, grated

30g/1oz peeled fresh ginger, grated

juice & zest of half an orange

Method:

SUPER-SIMPLE SUPPER: PORK ESCALOPES WITH PINEAPPLE: quick & easy

Delicious, quick supper after work or school... 

This savoury-sweet substantial dinner will warm heart & soul
as we struggle toward Spring.  

Pork is becoming a more popular meat not just because it's increasingly well-priced.  It is also - when properly cooked - almost as healthy as chicken, and beautifully tender. 

And, being a 'light/pink' meat, it's a good compromise between poultry (which can get boring) and more expensive, less easily digested beef.   

Pork is also one of the few foods that boost Vitamin D. 

67's recipe teams pork shoulder steaks* with fresh pineapple, and serves it with easy-cook rice & vegetables. 

With a little prep the night before, the meal can be done and dusted in 20 minutes.

Cost: per person, £1.50

Feeds: 1-2, recipe multiplies easily

Equipment: air fryer, med pot; small frying pan

Ingreds:

1 pork shoulder steak, bashed with a rolling pin to half its width 

Marinade: 2 tbsp dry sherry or wine or white grape juice; 1 tbsp reduced salt soy sauce, 1/2 tsp 5-spice powder 

scant tablespoon light veg oil: peanut or sunflower

1/4 tsp grated peeled garlic plus

1/4 tsp grated peeled ginger (fresh is great but jars are popular)

drop of sesame oil

thinly sliced whites of 1-2 green onions (sorry, not in photo!) (opt)

1 slice fresh pineapple, hard core removed, fresh or defrosted frozen (or 1 slice tinned)

juice from pineapple

water or stock

1/4 tsp white wine vinegar, Shaoxing Rice vinegar or plain white vinegar

 Pork shoulder steaks & pineapple from the 67 freezer

1/2 cup quick-cook white rice (or 1 generous cup defrosted previously cooked rice, white or brown)

generous handful of two quick-cook veg like mange tout, green beans, frozen peas OR cauliflower, tenderstem broccoli

Garnish: finely sliced green onion (opt)

Method:

RASPBERRY COCONUT MIDI-CAKE: dairy free option, healthy fibre

Delicious and appealing butter-free cake featuring coconut and fresh juicy berries... 

Toasted and plain coconut add to the rustic texture of a summery cake

The recipe was adapted from Sky Gygnel in The Sunday Times, who serves it - fruit-free - for breakfast.

But 67 thought it would be perfect as a fruity Sunday lunch dessert.  

- 

To make it healthier - and offset the custard garnish -white flour was replaced with 100% Organic self-raising brown flour* and the batter was dotted with ripe fresh raspberries.  It was served with ice-cold vanilla custard (which came out of a tin!)

67 worried about the cake's texture when baked; it looked solid and as if it might be stodgy.  But Reader, nothing could be further from the truth.  This is not one of your airy, very fine-crumbed almost cloud-like cakes but a delightful get-your-teeth-stuck-into layer of rustic deliciousness.  It was delightful to eat on a broiling summer day. 

Slightly larger than 67's usual midi-cakes, it will keep well in the fridge and no one will mind a second portion a day later.  

Cost: Modest

Serves: 2-4

Ingreds

70g/2.5oz organic self raising brown flour

35g/1.2oz coconut, divided

One medium egg

75g/2.6oz castor sugar

25ml sunflower oil

100g/3.5oz plain or coconut plant or dairy yoghurt

1/4 teaspoon maple syrup

generous handful fresh raspberries

Method:

Olive and Parmesan Soda Bread: quick and easy, pull apart-option

Think you can't afford artisan breads on a tight budget?  Try this..

Easy Parmesan and Olive loaf - a riff on classic soda bread - which wowed tasters

This bread is a wonderful accompaniment to thick soups or stews.  And it uses up any lingering olives in the bottom of a jar and the last of a wedge of Parmesan.

It's very easy and quick to prep - literally 15 mins - and is so delicious, don't expect many leftovers!

Cost:  £1-2
Feeds: 8-12

Ingred
120gr/4.5 oz wholemeal flour +360 gr/12.6 oz plain white flour OR4

480gm/17oz plain white flour

1/2 tsp salt
1 tsp baking soda

115 gms/4 oz cold butter in small dice 
1 large egg
400 ml buttermilk (or milk - plant or dairy - with 1-2 tbsp vinegar or 3/4 yoghurt, 1/4 water) 

2-3 handfuls rinsed olives, some chopped
50 gms/1.75 oz coarsely grated parmesan

Method:

GARLIC CHIVE BREADSTICKS: sensationally more-ish; almost-instant

You could save these home-made breadsticks for a special occasion...

Home-made Garlic Breadsticks - a cut above

...but they're so delicious, quick & easy, why would you?

Trust 67goingon50 - these quick and easy breadsticks are fabulously delicious and the best alternative to garlic bread going.

They are soft and chewy inside.  They have a strong golden crust.  They taste sensational - salty, garlicy and lightly oiled.  

OK, they can be a teensy bit fiddly to form but no one will be put off by their shape once they've had a taste.  Get the kids to help -- they'll love it and it will be a good excuse for any deficiency in artistic merit.

As always, there's a good level of fibre with some wholemeal flour; oil and salt are kept to a minimum.  Chives add an onion-like layer of flavour plus vitamins & calcium but are optional.

For best flavour, eat on the day.  

Cost: £1.50

Makes: about 24

Ingredients:

Cup sizes: 67 used English cups (250ml) but any cup will do as long as the proportions are honoured, ie, it's used for both dry and wet ingredients

   1 cup plain flour, inc 2-4 tbsp wholemeal or wholewheat flour
   2 tsp baking powder
   1/2 tsp sea salt

   170gm/6oz 0-fat plain Greek/Icelandic yoghurt (other yoghurts will be too wet) 
   1 egg white, raw 
   
   Optional Toppings: sesame seed, Nigella seeds, sunflower seeds, onion flakes or a combination

Method:

Breadsticks

CHERRY CHOCOLATE SHEET CAKE, quick & easy crowd-pleaser, no-icing sugar, butter & baking chocolate

There is nothing like an American 'sheet' cake for a crowd...

Chocolate Sheet Cake studded with fresh cherries with cocoa not chocolate 
(for amateur gardeners in a strenuous Sunday session) 

67 loves the idea of American sheet cakes which are as it says on the tin: cake baked in a large flat tray to feed a crowd.  The look of the cake is so tidy and neat.  Usually served in squares or rectangles, the cake is thinner and flatter than usual.  Taste isn't affected but somehow the eating of it is different, more pleasurable.

Americans tend to use special recipes for sheet cakes and they are rich, moist and dense.  But translating American measurements to Imperial (UK) is not easy and many an unsuspecting baker has come a cropper.  67 instead turns to reliable standards from its recipe box.

In this one, 67 used a favourite one-bowl 8x8inch/20x20 cm chocolate cake, multiplied the ingredients by 1.5 and baked it in a 11x9in/28cmx23cm tin.  The tin was - strictly speaking - not really large enough for the amount of batter; 67 has now located a 12x13inch/31x33cm tin which should produce the requisite sheet cake thinness.

Even so, the more-than-a-sheetcake was moist, delicate and fine-crumbed with a mellow dark chocolate overtone -- rather special.  And the cherries soaked in (optional) brandy were gorgeous! 

67goingon50's recipe is healthier than most -- it has no butter.  It is also ideal when stores of baking chocolate are getting low but the cupboard has cocoa in abundance.  

The recipe is adapted from the late Michael Barry, the head of London's first commercial radio station.

Cost: £3.00'ish plus cost of topping (4/2024)
Feeds:16-20

Ingred:

   225gm/7.9oz self raising flour (plain flour, add 2 tsp baking powder)
   6 heaped tablespoons cocoa powder
   1.5 baking powder
   1.5 tsp baking soda

   165gm/5.8oz sugar
   225 ml sunflower oil
   225 ml mill
   1 tsp vanilla
   3 large or 4.5 small eggs

  couple of handfuls fresh cherries, pitted and halved

  brandy

Gilding the sheet cake lily with
double cream and extra chocolate topping  

No-Icing-Sugar Chocolate Topping (opt - requires baking chocolate)

75gm/2.6oz 70% baking chocolate
85 ml milk or cream (if no cholesterol worries)

 
Garnish: couple of handfuls fresh cherries, coarsely chopped, soaked in brandy for 2 hours and drained OR baking cherries blanched in boiling water  OR sprinkles 

  

Method:

CAKE

1. Preheat oven to 160C/325F
2. Line a 13x9in/33cmx23cm (or 12x13inch/31x33cm) tin with greaseproof paper 
3. Sift flour, cocoa powder, baking powder & soda into a large bowl; hand whisk till blended
4. Add sugar, then milk, oil, eggs & vanilla.  
5. Using electric beaters or a wooden spoon beat until smooth, dark brown and creamy. 
6. Bake 15 min; reduce heat to 150C/300F.  Cook another 15-20 mins but 10 mins before the end, insert a skewer in the centre; if it comes out clean, it's done.   
7. Cool 15 mins in tin; transfer to cooling rack 
8. When completely cool: drizzle over No Icing Sugar Icing and add fruit, if using

No Icing Sugar Icing (requires baking chocolate) 

1. Melt chocolate in a bowl over but not touching simmering water
2. Off the heat, add milk or cream; blend well.
3. Dribble over the cake 
4. Scatter over drained cherries
5. Use leftovers as a sauce, on the side, or for another occasion
6. Garnish, if liked

Comments:

'Absolutely lovely; you could sell this! And yes I could taste the cherry brandy!'  Retired 86 year old priest

'I love this because it's not over-sweet and the chocolate has a lovely mellowness'  Retiree

Please leave a Comment in the box below

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

PEAR & CINNAMON MIDI-CAKE: air-fryer, dairy-free option; easy, low sugar, fresh fruit

Pack in a plastic container for a treat at work...

first posted 2019; updated 9/24

Fabulous cake for 2-3, ready in 20 mins: with pears cinnamon & walnuts

Air Fryer Cakes are fabulous for small households or packed lunches.  A 15cm/6inch tin provides just enough for 2-3 people, sharply reducing the intake of butter and sugar and avoiding leftovers.

This quick and easy Pear Cinnamon & Walnut cake is an absolute stunner - rich, fine-crumbed with a fruity crunchy topping.  

It's a matter of minutes to prep and takes only 20 mins to bake in an air fryer or a similar amount of time in an oven.  

The cake cuts costs, electricity and avoids over-indulgence.

That makes it perfect for couples, singletons, students and adult lunch boxes.

What's not to like?

See Tips (below) for baking in an oven & translating ingredients for a standard sized cake 

Cost: £2.25'ish (3/24) more for some vegan margarines 
Feeds: 2-3 depending on level of greed (a person who shall not be named has been known to consume the entire cake in 1 sitting)

Ingreds:

Cake batter
  47gm/1.6oz soft unsalted butter or vegan margarine (if using a kosher margarine like Timor, cut the butter when it is cold & solid, then wait until it is soft before blending with sugar)
  47gm/1.6oz sugar (light soft brown is ideal)
  
  1 med egg
  
  63gm/2.3oz plain flour
  1/3 tsp baking powder
  pinch of salt

  1/3 tsp vanilla

Topping:  

  1 medium ripe but not soft pear, peeled, seeds removed, sliced vertically (see photo below)
  1/3 tsp cognac, other fruit liquor, white wine or pear or white grape juice (opt)
  1/3 tsp cinnamon
  2/3 tbsp sugar

  2 tbsp finely chopped walnuts (opt)

Method:

1. Butter sides of 15cm/6inch air fryer cake tin; cut out a circle of greaseproof paper using the bottom of the tin as a guide; line bottom
2. Prepare pears (as in ingredients); add cognac if using, set aside
3. Prepare topping: mix cinnamon & sugar for topping; set aside
4. Preheat air fryer to 165c/330f
5. Prep cake batter: beat butter & sugar till white (it won't take long); beat in egg
6. Add flour, baking powder & salt all in one go; mix on low until throughly blended; beat in vanilla
7. Dollop the thick batter into tin from the outside in; spread toward the edges with a spatula; leave a slight dip in centre for even rising 
8. Preheat air fryer

   

   Cake before baking
   
   

9. Drain pear slices; dip in cinnamon sugar and arrange in a pretty pattern
10. Scatter over walnuts and any remaining cinnamon sugar
    
11. Bake 18-20 mins or until a tester in the middle comes out clean
12. Cool in tin 5 mins, then with a fish slice or tongs coax onto a cooling rack
13. When completely cool pack portions in air tight plastic containers

Comments:
'Fabulous!  Satisfies a sweet craving without going overboard' Retired writer

Tips:

• if pears are hard, sautée slices in a bit of butter in a frying pan until slightly soft; cool & drain before arranging
• Don't have an air fryer?  Bake in a preheated 180c/350f oven 20-25 mins or until a skewer comes out clean. 
• for a standard oven-baked 7"x 10"/18cm x 26 cm rectangle or 9"/18 cm square/round, triple ingredients and bake 45-50 mins at 180c/350f/gas 4.  The larger cake is not suitable for an air fryer.
• Try replacing cinnamon with cardamom
• This also works with apple slices, sprinkled with chopped walnuts 

more cakes in Recipes 1: Baking

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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.    

ANOTHER TERRIFIC RICE SALAD: fast & easy, fish, leftovers, healthy

Sometimes it's a relief not to cook...

A quick tempting meal with the help of deli friends & a superb wheat-free tabbouleh

'So fast; lovely full-bodied flavours'

When life's ultra-busy, it's a relief to know that food from the freezer, leftovers and deli treats can produce a superb meal in minutes.

Deli ingredients offer great flavour boosters when it's hot or you're too tired to cook.  With their variety of sauces - hot and spicy or mellow Italian - they will transform cold rice or pasta and vegetables.   

67's first choice of deli food* is fish but the antipasti mix of artichoke hearts, olives and sun-blush tomatoes always appeals.  When deli food is (as often happens) on special at 3 for £7 instead of £3.50 each, that's a bargain!

Mediterranean Calamari Rice Salad was a singleton dish which arose out of an excess of Wheat Free Tabbouleh (which itself used up an excess of parsley & mint) and a few leftover artichokes, sun-blush tomatoes and olives from an antipasti mix.  It was all added to pre-cooked brown rice (in this case, defrosted overnight).  Lovely!

However (see tips below) you can obviously start from scratch and feed a crowd.  It will no longer be a frugal dish but on the other hand, not excessively financially indulgent considering the convenience. It's also a great time-saver even if the rice and tabouleh need to be made a few hours in advance.    

Feeds: 1 but see tips below for 4 or more
Cost: min £1.00 plus leftovers; more if starting from scratch

Ingred:
   3-4 tbsp brown rice
   2-3 tbsp wheat free tabbouleh
   2-3 tbsp artichoke hearts, fronds removed
   a few sun blush tomatoes
   a few olives
   pepper & salt
   couple of pinches chilli flakes or a shot of tabasco (opt)
   any other leftover veg like steamed broccoli or green beans (opt)

  1/2-1/2 container deli calamari 

Method:

1. Mix all the ingredients together
2. Check seasoning
3. Refrigerate until ready to serve 

Comments:
'So fast.  If all leftovers turned up in something so full-bodied and flavourful, I'd be as happy as Larry.' Retired writer

Tips:

• add more rice to make this dish go further
• for 4 or more: 1 coffee mug rice, pref brown, cooked per instructions & cooled; 1 deli container calamari (sauce of choice), 1 deli container antipasti drained, enough of 1 recipe Wheat Free Tabbouleh to moisten but not overwhelm the rice salad ingredients 

*usually M&S

More salad recipes on NavBar: Recipes II/Salads...

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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.