ORIENTAL SMASHED CUCUMBER SALSA: small households, dairy free

Cucumbers - wonderful diet food, crunchy, satisfying and economical - took on a new lease of life recently.  Not so boring and  going strong.

Easy-peasy Asian Cucumber Salad

Smashed have been around for awhile but new dressings and marinades elevate the crunchy salad veg.

Lightly smacked with a cleaver, knife or rolling pin, cut into bitesized craggy chunks, the cucumbers allow dressings to cling to its surfaces instead of sliding off.  The technique originates from China where the dressing was made with soy sauce and vinegar. 

This recipe was inspired by Waitrose's Food Magazine; it's punchy but more-ish.  It's for small households but the recipe multiples easily.

Feeds: 2 as a side, multiplies easily

Costs: £1.50'ish

Ingreds:

3 baby cucumbers*

1/2tb soy sauce

scant 1/6 tsp chiu chow oil OR a couple of dashes of tabasco OR 1/4 tsp chilli flakes

1/4 tbsp peanut butter

1/8 tsp fish sauce or lime/lemon juice

1/4 tbsp maple syrup or honey

green of one med spring onion, finely sliced

7g/1/3oz roughly chopped roasted salted peanuts

Method:

1. In a small bowl, whisk soy sauce, chilli of choice, peanut butter, fish sauce or citrus juice and honey; if very thick, add up to 1/2 tbsp cold water.  Set aside
2. Wash cucumber; top and tail, remove stripes of peel; smack lightly with rolling pin, knife or cleaver; cut into bite-size pieces 
3. Place in a bowl with green onions and most of the peanuts; drizzle over most of the sauce; stir gently until evenly coated; refrigerate 30 mins
4. Spoon onto serving plate; taste - if more heated needed/wanted drizzle over a little more chilli oil;  scatter over remaining peanuts 

Comments:

'Nice!!' Retired writer

Tips:

Despite smacking the cucs with the flat of a large knife, they didn't look at all 'smashed'; instead the cucs had to be cut at small uneven angles.  They still looked and tasted quite good;  each piece had a fine and a crunchy edge

*often found at Waitrose; now at M&S; they are easier to digest than standard cucs

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and is inspired by Waitrose Food magazine. 

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:

QUICK & EASY CAULIFLOWER & COURGETTE CURRY: vegan, high fibre, low-salt, small households

Going on a low-carb vegan diet for a few days in one of the coldest weeks in the winter is not easy... 

Slimmer's Delight: Healthy, Delicious and Satisfying

...soup and salads don't cut it and the body craves the comfort of starchy veg.  

But 67goingon50's tremendously satisfying Cauliflower & Courgette Curry was a wonderful solution.  Any starch cravings will slide away.   

Home-made curries can be bland and boring, especially if your cupboard isn't well-stocked with exotic spices.  But the flavours in 67's curry were punchy - in a good way - and the chunky veg was mouth-friendly and filling.   

The curry only takes half an hour to put together and can be part-cooked a day in advance.  

The curry is not difficult to make but take into account that 67goingon50 is keen on al dente vegetables.  In your kitchen, an extra 10 minutes cooking if desired,  won't turn the veg mushy.

Cost: £2.50'ish

Makes: 2 meals + leftover for soup

Ingreds:

1 1/2 tbsp oil, divided

1 med onion

2 cloves garlic, grated

3cm peeled ginger

1 tsp roasted curry powder or garam masala

scant 1/2 tsp dried cumin

1/4 tsp cayenne OR large pinch chilli flakes

1 large tomato, grated OR 1/2 tin tomatoes

small cauliflower, in med-small florets

2 med courgettes, halved vertically, chopped in 1/2in/2cm chunks

generous handful of green beans

300ml water or stock

Method:

SINGLETON'S GINGER 'N CHOCOLATE PLUS CHERRY LOAF CAKES: small households, easy-peasy, higher fibre indulgence

Two different delicious loaf cakes from one baking session;  eat one, freeze the other...

Ginger in syrup is the shared flavour but one loaf has chocolate added  
while glace cherries stud the other.
'Really nice texture and the flavours were very good.'  Taster

With the Christmas season coming up fast, there is no harm is stashing a few baked goods in the freezer for expected or surprise visitors.

Mary Berry's one-bowl-Madeira cake recipe is the basis for this week's 'treats' recipe.  Two different 1-pound moist loaves are produced, easily and quickly.  And they'll last a week in the fridge or a couple on months in the freezer. 

67goingon50 made two contrasting loaves but if you have a favourite, make two of the same.  67 chose ginger in syrup with either chocolate chips or glaze cherries but choose your own flavourings.

Ingredients:

175gm/6oz softened butter (it must be soft)
   175gm/6oz caster sugar
   150gm/5.3oz self-raising flour (add 1 tsp baking powder to plain flour)
     75gm/2.6oz self raising brown flour
     50gm/1.75oz ground almonds 
      4 large eggs

      3-4 globes of stem ginger in syrup, finely chopped

   1/3-1/2 generous cup chocolate chips

   1/3-1/2 generous cup halved glace cherries 

Icings:

Chocolate: 300g/10.5 oz 70% dark chocolate; 1 tbsp veg oil or butter

Cherry: 1-2 tbsp soft butter; 3/4 cup icing sugar; either water or milk to thin OR

1-2 tbsp juice from glace cherries OR cherry brandy OR brandy

 

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:

MIDI STRAWBERRY SPONGE: make ahead, healthier

Please go to:

Small Household Scrumptious Midi Strawberry Sponge (updated 2024)

(NEW) CRANBERRY & NUT WHOLEMEAL LOAF, easy, yeast-free, vegetarian; small households

Easy, quick and more-ish festive bread: cheese board crowdpleaser or healthier breakfast bread 

first posted 2019; updated 5/23

Cranberry Nut Oatmeal Molasses Bread
with Blue Lancashire & Butter 

This gorgeous fruity Cranberry & Nut Loaf bread tastes just wonderful and has so much going for it, it's perfect for the Christmas season or any time cheese needs a good bread.  

It will play many roles: centrepiece on a cheeseboard, a healthier alternative - or addition - to the usual Cinnamon buns on Christmas morning, or pick-me-up toast the morning after indulgent evenings.  

The bread, based on Irish soda breads, is yeast-free.  It's so rich it doesn't need buttering (though many people can't resist).  It's dotted with fresh fruit and nuts, is high in fibre, and best of all is ready for the oven in 10 minutes. 

It's healthy, too.  The wholemeal content is high, making the crust gorgeously chewy but the interior soft and yielding.  Nutrient rich molasses (low on the glycemic index) and cholesterol-battling oatmeal add sweet smokiness.  Fresh cranberries give a pop of delicious tartness and heart-friendly nuts add crunch. 

Weighty but not heavy, the bread will appeal to adults.  For kids, reducing the amount of wholemeal flour might be advisable.  

The bread will keep well in an air-tight tin for a couple of days - if it lasts that long.  It  freezes well. 

Dried berries can replace fresh but blanch in boiling water, drain & dry before adding to the flour.

Cost:  £4.00'ish, depending on what's in the cupboard/fridge
Makes: one large loaf; recipe halves nicely

Ingred:
    14oz/390 gm plain common wheat or spelt flour, 50-50 white + wholemeal OR 9.5oz/275 gm white + and 4oz/115gm wholemeal 
    3oz/90g oatmeal, blitzed in a blender till fine 
    1 tsp baking soda
    1 tsp salt

     4oz/113gm cold butter, in small cubes

     3/4 cup fresh washed & drained, or dried, blanched with boiling water and drained, cranberries, 

     scant half cup coarsely chopped nuts
     zest of an orange

    340ml buttermilk* stirred
    1/4 cup/60ml molasses
    1 extra large egg or 2 small eggs, beaten

Equipment: 

• 900gm/2 pound metal bread tin, lined with a strip of greaseproof paper down the bottom and extending above either side (makes it easier to get the bread out); grease sides of tin OR
• baking tray

  
Method:

1. Preheat oven to 375f/190c/170fan/gas5
2. Mix dry ingred in a large bowl; add butter and rub together (or process) until butter resembles peas
3. Mix in orange zest, distributing evenly, then gently mix through cranberries and nuts until berries are completely coated in flour
4. Whisk buttermilk, molasses & egg/s; beware molasses sitting on the bottom
5. Make a well in the dry ingred; add liquid, stir well until it is absorbed (this may take a few mins); the mix will be thick and unwieldy
6. Either scrape mix into bread tin, levelling out the top OR form into a round with floured hands and place on baking tray
7. Bake 45 mins, turning the tray once for even browning; a cocktail stick inserted in the middle should come out clean; if not leave a further 10 mins.  
8. Tap the underside; it it doesn't sound hollow, turn loaf upside down, return to oven for 10 mins

Freezing for small households: pre-slicing and placing a small square of greaseproof paper between each makes it easier to remove slices as needed 

Comments:
'Really, really great bread - I would have this at any time of day but have to restrict myself for dietary reasons!' Retired writer
'I really like the taste and the tartness of the berries and the oatmeal is a selling point.  The texture was good- maybe slightly dry in the crust - but stayed fresh the day after.  I prefer it at teatime, buttered, in small slices.' Senior council co-ordinator.  

Health Notes:

Oatmeal is considered a whole grain powerhouse and helps reduce bad cholesterol.  Doctors recommend eating it daily; if you're looking for a break from porridge or granola (see sugar-free Perfect Porridge/Ultra Granola), this loaf is a great substitute. 

Nutrient-rich molasses is high in iron, calcium and potassium. Though it is a sugar, it's low on the glycemic index, causes fewer spikes in blood sugar and can be a healthier option for diabetics. 

Tips:

• replace buttermilk with 3/4 0-fat (not thick) yoghurt plus 1/4 water Or, in a pinch, add 2 tablespoons lemon juice or vinegar to milk and leave 15 mins (fortified unsweetened, additive free plant milks work well here)
• extra large egg can be replaced with 2 small eggs but reduce liquid by 2 tablespoons
• thick slices of the bread work better in a toaster; otherwise the grill or a air fryer does a great job 
• this goes well with strong cheeses - double Gloucester with chives and onion, Gorgonzola, Cambozola, blue cheeses  

More free-of-common wheat on Nav Bar: Recipes II  (bottom page)

                        

Please leave a Comments 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.