ULTRA-FRUGAL RICE CONGEE/STEW: triple duty; uses up leftovers; easy; prep ahead

Waiting-for-payday comfort food that costs pennies but is tasty, nutritious, filling and low-carb... 

Oriental ultra-frugal & nutritious thick Rice Congee/Stew

67goingon50 hesitated before posting this recipe, fearing that it is too frugal for most households even in these straightened times.  

But the Ultra-frugal Rice Congee (stew) is a favourite chez 67 and apparently amongst women needing to balance a tight budget, a low-carb diet and daily nutritional needs.  It's also very soothing and easily digested after overdosing on rich foods.

Congee is a thick porridge of mostly disintegrated rice cooked in water or stock.  It's popular in Asian countries, for breakfast but also for lunch with side dishes.  

It can also be served - as with this 67 recipe - with added protein and flavouring to make it a meal on its own.  

While it is ideal for people who are ill, rice congee has a cult following amongst  aspiring businesswomen, models and actresses trying to surviving healthily on tight budgets.  

The great things about this congee are:

• it requires only 100g/3.5oz protein (meat, fish or tofu)
• it needs no more than 1/2 cup rice 
• it requires 7-8 cups of water or stock, making a large amount 
• this recipe simmers for a couple of hours, maximum, instead of the usual 8-10 hours or overnight
• it's versatile: eaten as is (the blogger's favourite), or with vegetables added or on the side

This congee provides all the necessary amino acids for good health, carbohydrates for energy, fibre for gut health and a flavoursome stock.  

It will last a singleton 3 days, topped up with water or stock as it thickens.  A shot or two of hoisin or oyster sauce or chiu chow chilli oil adds oomph.  

It's a great stop-gap when food budgets are strained and is an interesting Oriental take on 67's other recent ultra-frugal dish, Splendid Split Yellow Pea Soup (with or without ham/pastrami). 

This recipe does, however, require rice frozen in advance.  (67 packages up washed rinsed rice in 1/2 cup portions and stores them in the freezer.)

Costs:  depending on protein, about £2.50 (2022)

Makes: 1 litre

Ingreds:

1/2 cup brown rice (preferred but white will be ok), washed, drained and frozen at least overnight

3 tb peanut or light veg oil, divided (not olive)

3-4 med dried shiitake mushrooms (opt but adds unique flavour) PLUS/OR fresh shitake OR oyster OR white mushrooms to make a total of 113g/4oz 

4 spring onions, greens & white divided (if avoiding fodmap foods, use double the amount of green and use the whites elsewhere)

113gm/4oz meat mince OR fish, seafood or tofu in small cubes

1 tb grated ginger

1/2 tb grated garlic

1/2 tb soy sauce

1/2 tb sherry or grape juice

Method:

1. If using dried mushrooms, place in a bowl and cover with boiling water; leave for 30 mins; save juices but strain through a clean j-cloth and set aside;  remove stems of mushrooms and and slice thinly
2. Fresh mushrooms: slice thickly
3. Heat 2 tb oil in a large saucepan pan over medium high heat; add mushrooms, cook, stirring occasionally until golden & crisp (6-8 mins)
4. Thinly slice onions; reduce heat to med-low; add  onions to mushrooms; cook stirring 1-2 mins until fragrant but not brown; push to one side; turn heat back up to med
5. Add 1 tb veg oil, stir in protein, breaking it up with the spoon; add with soy sauce, sherry, grated ginger and garlic; leave 1 min until light brown
6. Add 7 cups of water to pan; bring to a boil; add frozen rice; return to boil stirring to scrape up any brown bits
7. Turn heat down to med; cover pan leaving a small gap, bubble gently, min 20 mins, max 2 hours (an hour was about right for 67) or until rice is soft and close to disintegrating; about a third of the liquid will have been absorbed - feel free to replace with water or stock
8. Garnish with more thinly sliced green shoots of spring onions and serve with soy, hoisin or oyster sauce and, if liked, chiu chow chilli oil or equivalent
9. Refrigerate leftovers; rice will continue to swell; when reheating add more water or stock to thin the congee plus if you like extra protein.  Eat within 3 days.

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.  

SPICY JAMBALAYA SALADS: Fathers' Day Indulgence, Triple Duty: met, fish or vegetarian; with no dairy o

So not run-of-the-mill: a nippy, zippy gorgeously moist salad of Classic Jambalaya (vegetarian version below)... 

Perfect for Fathers' Day: salad of Classic Jambalaya with rice, seafood and meat, and loads of vegetables  

'I was a bit iffy about cold jambalaya but it was really fantastic.' Taster

Jambalaya, a popular highly seasoned rice dish from the deep south of the United States, is normally a hot dish but...hey, it's summer!  And also, this one from 67goingon50 is designed for a Fathers' Day celebration.  In June.  

It's one of the blog's popular Triple Duty dishes, with a vegan base and a choice of meat, fish or vegetarian/vegan protein.  All three versions can be made from one base.  Or choose one version or two, divide the base accordingly and add preferred protein in the appropriate weight.  

Jambalaya is a true multi-cultural dish, influenced by West African, French, Spanish and Native American cuisine.  

Classic jambalaya includes bell peppers, celery, spices and tomato.  Protein is usually pork/bacon (these days also chicken), smoked sausage and seafood.  But like its Spanish sister, paella, Jambalaya is for all budgets...stick to one protein or avoid them altogether and just add lots of vegetables.  

67's Jambalaya Salad starts the day before it's needed and does take a bit of work.  But it's so worth it! It's perfect for a family gathering; get the best chefs into the kitchen and have a good natter while putting it all together!

Cost: depends on what's in your fridge but say, £10-12 if starting from scratch (Cut costs by using leftovers and taking advantage of M&S 3-for £??? offers on deli pots of artichoke hearts, sunblush tomatoes, olivesf or  prawns, calamari, antipasti - )

Serves: a crowd

Ingredients: 

   1.5 cups raw brown rice

 Jambalaya Sauce  

   1 tb olive oil

   1 large onion, pref sweet

   2 med cloves garlic

   1 large bell pepper

   2 large sticks peeled celery

   3 tb parsley

   3/4 cup fresh corn

   50gm/2oz finely chopped mushrooms 

   large bay leaf

   1 tsp cayenne pepper OR 1.5 tsp chilli flakes (67 tested M&S adobe chilli flakes which added a lovely layer of smoky heat)

   2x400gm28oz tins tomatoes

   90gm/3.7oz smoked* or regular tomato paste (67 tested M&S smoked tomato paste which heightened interest; you may need more paste with other brands)

    Tabasco or other hot sauce (opt) 

   

The following amounts are for the full amount of the base; divide - or not - according to choice

CLASSIC JAMBALAYA SALAD: 

NOODLE SALAD WITH HOISIN & CHICKEN, Triple Duty, frugal, leftovers

An Asian noodle salad choc-a-block with protein and colourful vegetables rings the changes from pasta and potatoes...

Triple Duty Hoisin Noodle Salad, here with egg noodles & chicken 

but plenty of other options. 'Tasty; lovely strong flavours; abundant!' Tasters

Outdoor eating is always a pleasure, no matter what's spread out on the picnic blanket.  But there's no harm in introducing something new and refreshing;  instead of potato or rice salads, try a Chinese noodle salad.  Frugal and healthy, it travels well and much of it can be prepared in advance.

The salad shown has a base of egg noodles with chicken in a dressing rich with sesame, garlic, ginger and hoisin.  But you could substitute prawns or scallops (for those with deep pockets) or firm tofu.  If you don't like the smokiness of Hoisin sauce, try full-bodied slightly sweet Oyster sauce.

Any other noodles in the cupboard will also work well;  try 'glass' green bean starch (dieters') or egg-free or sweet potato or wholemeal noodles.  If you're thinking of stocking up on your next visit to Chinatown, have a look at See How to Use Your Noodle/s'.

As well as being tasty and interesting, the salad is a great repository for raw or cooked leftovers. 

Feeds: 3-4

Cost: £3.50, less depending what's in the fridge

Ingredients:

 3-4 nests noodles

  

  2-3 cups cooked protein: shredded chicken or  prawns or cubed tofu (marinated 20 mins in a mix of 1/4 cup each of reduced salt soy sauce & sherry with 1/4 tsp each grated garlic and peeled ginger)

  1/3 cup finely sliced bell pepper (any colour)

  1/4 cup peeled celery in fine dice

  1/4 cup drained bamboo shoots in matchsticks (opt)

  2 tablespoons hoisin or oyster sauce

  

  generous handful of 3 of the following cooked veg: green beans, mange tout or snap-peas, broccoli flowers, asparagus stems, carrot curls, thinly sliced raw mushrooms, defrosted frozen peas, corn (tinned, drained; frozen or from a cob)

  2-3 tablespoons toasted sesame seeds

  2-3 spring onions, bases and grotty leaves removed, finely sliced

  a handful roasted, salted cashew nuts or peanuts (remove some oil & salt with a kitchen towel) - optional

Dressing:

   3 tablespoons olive oil

   2 tablespoons light vegetable oil

   3 tablespoons any vinegar (67 used cider)

   2 teaspoons reduced-salt soy sauce

   1 teaspoon sesame oil

   1.2 tsp 5-spice powder (opt)

   1 clove garlic grated

   1 tablespoon fresh ginger, grated or 1/2 tsp dried

   1.2 tsp oregano

   2 tablespoons Hoisin or Oyster Sauce *

   pepper & salt 

   (drained orange segments, fresh or tinned in juice)  opt

Method:

FRUGAL: SAUSAGE & CRISPY POTATO HASH, leftovers, fodmap option, lower-fat, higher fibre

Proves frugal food can be appetising, comforting and delicious...

first posted 2019; update 11/24

The entire family will love this
'...surprisingly welcome after months of salads & bbq'd/cold meats' Taster

photo 18/7/19

Sausage and Vegetable Hash is the perfect post-holiday meal as family time, effort and budget is directed toward school uniforms and equipment.

Sausage Hash is great at using up leftovers and is very easy to put together.

if the sausages have to be cooked from scratch, two simple tricks are useful.  See Tips below.  

Another option is to opt for 67's nitrate-free sausage meat, rolled into generously portioned mini-meat balls & poached or baked.

One of the most satisfing things about this dish is the crispy sautéed potatoes, fried lightly in oil until golden brown and crunchy at the edges.  

The key to the dish is to sauté ingredients individually in a hot pan until beautifully burnished, set aside and keep warm until the rest is ready.  Then toss everything in the hot pan before serving.  

Feeds: 4 but recipe multiples easily
Cost: Min £5, depending on protein & leftovers

Ingreds:
     olive oil 

     4-8 cold cooked vegetarian or meat sausages (see options in Tips below), cut thickly & quartered OR equiv in sausage meat 

     1/2-3/4 kilo/1-1.5 pounds cooked potatoes, pref skin on, in generous chunks eg quartered new potatoes
     
     1 med-large onion in med dice or whites of a bunch of green onions, in medium slices (fodmap-phobes, leave out onions OR use onion infused oil and garnish with chopped fresh chives or finely sliced green of green onions)
     2 large sticks peeled celery, in similar size to onions
  
     generous handful tender stem broccoli or broccoli heads & stems plus 
     handful mange tout or green beans dropped into boiling water 3mins then plunged into ice water & drained
     generous handful radishes, top and tailed, halved & in med thin slices

     2-3 medium tomatoes or half a generous cupful baby tomatoes, cut in similar size to the sausages 

Method:

HARVEST VEGETABLES, Vegan, Dieters' Delight

A tasty carousel of mostly low-carb summer/autumn vegetables... 

Pan-fry of Harvest Veg: tasty, colourful, many textured -- a vegan's dream
'I'd eat this at any time and I'm no dieter!'

The ingredients of this wonderful dying-summer dish were chosen specifically to meet the demands of a no/low carb eating plan, hence it is full of low-starch veg and is pretty low-cal, too.  It's the perfect dish for harvest time. 

Tasters loved the combination of textures and colours as well as the multi-layered flavours.  One thing that wasn't added but would be welcome was bean sprouts.

No worries about calories or carbs?  Add carrots, fresh corn, potatoes and peas.   

As with stir-fries, the work is in the preparation.  Then it's like an assembly line -- some of the veg are braised, some flash-fried -- before coming together swiftly in a delicious melange.   

In keeping with the low-carb theme, the natural juices of the veg and flavourings are the only 'sauce'.  Thicken the sauce with a 1-1 slurry of cornflour, water, soy sauce and sherry but it will raise calories. 

Cost: depends on choices; say £2.50'ish

Feeds: 2-3 with a side of rice or noodles.

67 used a large coffee mug as a measure

Ingred:

   1/2 mug small cauliflower florets
   1/2 mug tenderstem broccoli, stems peeled & trimmed

   1/2 mug thickly sliced mushrooms; chestnuts preferred but any will do
   juice 1/2 lemon 
   1 mug thickly sliced courgettes, cut on the slant

   2 mugs slightly packed fresh spinach, washed & stems removed (or not if you don't like fiddling with stems)  
   1/2 mug halved baby tomatoes, lightly sprayed with olive oil & lightly salted
  
   light vegetable oil (groundnut/peanut is good)

   1 tsp reduced salt soy sauce
   1 1/2 tsp sherry 
   water or stock
    finely grated zest of half a lemon
   1/2 tsp grated fresh ginger (opt)
   1/2 tsp grated fresh garlic (opt)

Method:

CHILLIN' WITH A VERSATILE ROULADE

Kick back and relax with this gorgeous triple-duty roulade...

Spinach Roulade with Cream Cheese & Taramasalata
(options for sun-blush tomatoes and ham/pastrami)

A spinach roulade which has can chill in the fridge for several hours is perfect for a special occasion or a hot spell.

Whenever this recipe from 67goingon50, appears it prompts eliciting many ooh's and ah's.  It has a pillowy outer topped with creamy beautifully seasoned layers.  

And trust me:  guys - including die-hard carnivores - love this roulade as much as ladies.  

Fresh spinach is recommended but if you haven't the time for the sorting and cleaning required, frozen spinach is fine (though flavour may be slightly compromised, in which case choose well seasoned filling as below)

The taramasalata lifts the roulade out of the ordinary, its saltiness setting off the cream cheese.  If taramasalata is not your thing, replace with a garlicky beetroot hummus and add 1/3 tsp cayenne for a kick.  

OR
  

Spinach Roulade with
sun blush tomato bombs

1. try a single layer of cream cheese pureed with a few tablespoons of sun-blush toms (left) and, if you like, puree with 2 ounces smoked salmon,then stir in another 2 ounces shredded smoked salmon 

2. or scatter the cream cheese with antipasti (sun blush toms, chopped artichoke hearts and/or olives)

3. If you must please carnivores,  finely minced cooked ham or pastrami/spiced beef mixed with mild mustard mayo can replace taramasalata


Planning is required; part of the preparation takes place the day before and the roulade should be made several hours before serving.

Cost: min £8;ish , depending on spinach & additions (6/25)
Serves: 6-10, depending on width of slices

Ingred:

Roulade:
   400gm/14oz fresh spinach, stems & grotty leaves removed (1 generous (250ml) cup after being cooked and squeezed)  or 538gm/10oz/1.5 cup frozen spinach, drained

     10gm plant or dairy butter melted
       1/2 tsp powdered nutmeg, fresh grated if poss
       1/4-1/3 tsp salt and 1/3 tsp pepper, to taste 
       4 tbsp finely chopped chives or 4 tsp dried chives
       1/2 tsp cayenne (opt)

    4 large eggs at room temperature,  separated    

   

Filling: 

   100gm/3.5oz 40% dairy or plant cream cheese 
   zest of a half a lemon
  
   100gm/3.5oz taramasalata (or alternative filling as above)

   couple of tablespoons dairy or plant parmesan (opt)
   
Method:

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.  

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

Please leave a Comment in the box below

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

ALL-PURPOSE CHIVE OIL, almost-instant, triple duty

Quick and easy hit of flavour for hot or cold foods... 

Lovely shimmering pot of flavour, subtle yet un-subdued 

This subtle savoury green oil*  is so quick and easy, it'll be a godsend for busy professionals who stagger home from work, barely able to face searing some fish or meat for supper.  Dollop on some of this and taste buds will be tantalised and soothed. 

It will raise the game for any fish or meat, tofu, pasta and even popcorn.

67 recommends it for Poached Chicken which can be easily cooked on the weekend and portioned out for portable lunches or the freezer.

If you like a stronger hit of flavour, additions such as grated ginger, a shot of hot sauce, or fresh chillis/chilli flakes or will be needed.  67 brushed this mix on to raw chicken and roasted it; the flavour was very subtle but somehow elevated the essence of good chicken.

The oil lasts 4 days in the fridge; small households could halve the recipe.

Cost: £1
Makes: 1/2 cup

Ingred:
   2 generous tablespoons chives
   2 garlic cloves
   1/2 cup olive/peanut oil
   1 tsp sea salt

Method:

FABULOUS & FRUGAL ' EVERYTHING BUT THE KITCHEN SINK' VELOUTE, Vegan

This is a variation on 67's richly flavoured vegetable melange, costing very little, which knocks the socks off anyone who tastes it

Potage of 'Everything but the kitchen sink' with cauliflower & chicken
'Just unbelievably good and so cheap!' Retired writer

It's hard to believe  something so simple - just vegetables and water - could be so flavourful and cost so little.  And there's the added bonus of helping avoid food waste.

You can, of course, stick to just one or two veg but 67 finds a mix really boosts the flavour.  

Slow cooking helps the gorgeous result.  67 does not have a Instant Pot; if you have one and want to test this recipe in it, please send a comment telling the blog how it went.    

SINGLETON'S PINEAPPLE & SESAME FRIED RICE PLATE, frugal, Triple Duty, Vegan, leftovers

Pineapple gives Fried Rice a fruity sweet lift, enhancing ginger-garlic spicing...

Quick, tasty, easy and frugal; ideal for January 

Here's a versatile quick one-plate Vegan wonder for Singletons that won't bust the budget.

The honey-sesame accents work well on their own but can also go alongside  chicken or pork.  The photo features Bak Choy (an acquired taste for some but which is fresh and plentiful in January) but feel free to substitute spinach or any green veg.  The red pepper provides accents in colour and texture.  Other vegetables can be added for a high-fibre hit; try trenderstem broccoli, small florets of cauliflower, green beans, mange tout. 

Cost: minimal
Feeds: 1 generously

Ingred:
  
   1/3-1/2 cup uncooked Bak Choy (stem and green) or spinach 
   1/4 cup red pepper in large dice

   1 stick celery, peeled and thinly sliced (opt)

   a handful of other crunchy veg: green beans, mange tout (opt)

   1 tbsp ground-nut (peanut) or light veg oil 

    1/2 mug cooked brown or white rice

   1/4 fresh peeled pineapple in chunks or 1/3 cup drained tinned pineapple
   1 1/2 tsp good honey or maple syrup
   1 tsp grated garlic
   1 generous tsp grated peeled fresh ginger
   1-2 tbsp water or stock

   a sprinkling of soy sauce

   Garnish: sesame seed, pref toasted (opt but adds a lovely exotic texture)

Method:

1. Heat a large frying pan with lid over high heat
2. Separate the stems and green bits of the bak choy; slice the stem thinly; tear the pale green leaves in large bite-size pieces (if using spinach separate stems from leaves)
3. When pan is very hot; add a tablespoon or so of groundnut oil; add celery, red pepper, bak choy stems; stir fry rapidly until half cooked
4. Add rice, bak choy leaves, other chosen veg and pineapple chunks; turn heat down to med high; keep stirring 
5. Mix honey, garlic, ginger & water/stock until blended; add to rice; stir.  If adding chicken or pork, do it here.
6. Cover, cook 1-2 mins or until veg is done to your liking
7. Add a sprinkling of soy sauce, pepper & salt to taste
8. Serve; sprinkle with sesame seed

Tip:

For vegetarian/vegan option, add a little cubed firm spiced or marinaded tofu 

For carnivore/pescatore option, add cubes/shards of cooked meat, prawns or other fish.

                                                                                                                              See Nav Bar: How to...The art of stir-fry

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

TRIPLE-DUTY MUSHROOM SOUP WITH SHERRY, low-dairy & carb, dairy-free opt), luxury opt, kids' opt

A sophisticated guest-pleasing soup with neither cream nor potato... 

updated Dec 24

Creamy Mushroom Soup, silky and smooth but without cream or potatoes!
'How did you get this so smooth?  I would never have realised it didn't have any cream.  It made such an enjoyable meal!'  Taster

Nothing matches home-made mushroom soup; thick, creamy and mushroom-y with chunks of meaty 'shrooms punctuating intense savouriness.  If you're looking for a low-fat, low-carb version - no cream or potatoes -  but still offering intense creaminess and thick silky textures, look no further.

67goingon50 has created a sensational Skinny version.  And it suits vegans, pescatarians and meat eaters.

No-cream luxury Mushroom Soup with Sherry contains only a couple of tablespoons of butter (plant butter will also do), and cream is replaced with leftover fibre-rich brown rice to thicken and flavour without raising cholesterol.  

Preparation is easy and quick; apart from a little chopping, the prep is 30 mins max. The result is far superior to tinned...there's no metallic taste and no pesky preservatives.

The soup, despite looking so luxurious, is wallet friendly but if pockets are deep, replace some common-all-garden 'shrooms with wild mushrooms OR for low fodmaps, oyster mushrooms .   

The sherry elevates the soup to a higher level but can be replaced with plant or  milk for kids.    

The soup works best with the base whizzed to a puree in a smoothie maker/processor (as in the photo) but it can also be served as a chunky hearty almost-stew.

Cost: £3.50- £4.50 depending on choice of mushrooms & fridge leftovers
Makes: 2 pints
  
Ingred:

   1 tbsp olive oil
   2 tbsp butter or Vegan substitute

   600gm/21oz (2x300gm packets) mushrooms, chestnut for flavour but white is fine; if pockets are deep, replace with wild mushrooms or for low fodmaps, oyster mushrooms 
   juice of one lemon 
   1/3-1/2 tsp dried thyme
  
   approx 2 cups good chicken or vegetable stock (granules are fine)
   1/4-1/3 cup med sherry/white grape juice

   80-100gm/2 3/4-3 1/2 oz cooked brown rice 

   1/2-1 tsp each pepper & salt

   whipping cream (opt) or more stock

   Garnish:
       white of spring onion, finely diced 
       plain unsweetened plant/dairy yoghurt (opt)
       whipping cream (opt)     
       
Method:

VEGAN COMFORT FOOD: BEST EVER LENTIL SOUP, Vegan with Carnivore Option

This one's for lovers of green lentils and is a 5-star wonder

Best Ever Lentil Soup
The best lentil soup 67goingon50 has ever encountered; superb flavour and texture.' Blogger 

first posted Nov 2015
This lentil soup is a real winner. 

It's a Double Duty Dish (DDD) and to make life even easier, there's no divvying up of the base.  The vegetarian and meat options are served separately, on the side.  

It's also a Cook Clever dish; even half a recipe gives plenty of leftovers which can be frozen. 

Adapted from the incomparable Ina Garten* and made with green lentils, the soup's ingredients are beautifully balanced.   It's heavy on chopped vegetables but they give the soup its distinctive character.  A good sharp knife makes short work of the onions but if you have a food processor, you can use the coarse blade.  Dried lentils are recommended.

For vegetarians, a sprinkling of parmesan or rice crackers ensures a good balance of amino acids.  Or add a good vegetarian frankfurter like Tivali.   

If you're a meat eater, the addition of a spicy Polish sausage like kielbasa, or shards of ham hock, or sliced chicken frankfurters, takes it to higher level. 

A big tureen of Best Ever Lentil Soup makes a wonderful party dish. Trust me, they'll love it.

Cost: £3.50 + garnishes
Serves: a large crowd; for family, halve the recipe or make the lot and freeze half for a busier time

Ingred:
      
    16 oz/450gm green lentils  
    
    3 lge yellow onions (about 600 gm/21 oz  small dice
    2 lge leeks, whites only (600 gm/21 oz) small dice
    3 cloves garlic, grated
    1 tbsp fresh or 1 tsp dried thyme
    1 tsp cumin
    min 1 tsp  - max 1 tbsp salt
    1 1/2 tsp pepper
    
    8 stalks celery (10 1/2 oz/300 g) peeled and in small dice
    4-6 med carrots, scrubbed and in small dice
    5.3 pints/3 litres good stock (home-made if poss, chicken for pref)
    min 1 - max 2 oz/ min 30 - max 60 ml tomato puree
    2 tbsp red wine/ red wine vinegar/grape juice

Method:

STIR-FRY OF LOW-CARB HARVEST VEG, Vegan, Triple Duty, lower salt/fat/preservatives

A tasty carousel of mostly low-carb summer/autumn vegetables, 

Stir-fry of Harvest Veg: tasty,colourful, many textured -- a vegan's dream 

This is the perfect dish for the wonderful vegetables now available: end-of-summer salad ingredients as well as the new harvest of autumn favourites.  

The ingredients pictured were chosen specifically to meet the demands of a no/low carb eating plan, hence it is full of low-starch veg and is pretty low-cal, too.  Tasters liked the combination of textures and colours and well as the multi-layered flavours.  One thing that wasn't added but would be a welcome addition was bean sprouts.

Anyone not concerned about calories or carbs can add carrots, fresh corn, potatoes and peas.   

As with all stir-fries, the work is in the preparation.  Then it's like an assembly line -- some of the veg are braised, some flash-fried -- before coming together swiftly in a delicious culinary melange.   

In keeping with the low-carb theme, the natural juices of the veg and flavourings are the only 'sauce'.  Those preferring something thicker can add a slurry of cornflour, water, soy sauce and sherry.

Cost: not a lot compared to meat & 2 veg but depends on choices; say £1.50'ish

Feeds: 2-3 with a side of rice or noodles.

67 used a large coffee mug as a measure

Ingred:

   1/2 mug small cauliflower florets
   1/2 mug tenderstem broccoli, stems peeled & trimmed

   1/2 mug thickly sliced mushrooms; chestnuts preferred but any will do
   juice 1/2 lemon 
   1 mug thickly sliced courgettes, cut on the slant

   2 mugs slightly packed fresh spinach, washed & stems removed (or not if you can't be bothered)  
   1/2 mug halved baby tomatoes, lightly sprayed with olive oil & lightly salted
  
   light vegetable oil (groundnut/peanut is good)

   1 tsp reduced salt soy sauce
   1 1/2 tsp sherry 
   water or stock
    finely grated zest of half a lemon
   1/2 tsp grated fresh ginger (opt)
   1/2 tsp grated fresh garlic (opt)

Method: