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. 

 

Broadbean, Endame & Pea Dip/Spread : Vegan, Small Households, prep the night before

A startling - in a good way - first course that's full of flavour, colourful and ever-so-easy.

Wonderul herby green dip/spread without a chickpea in sight
'Exceptional' 'Lively, refreshing' 'Absolutely fabulous!'

67goingon50 discovered this wonderfully robust dip/spread while testing recipes for a summer banquet.

What was great about it was not just that it was lively with great flavours and textures and a deep green 'eat-me' colour. 

It was also a make-the-night-before dish, very easy to put together and had only 7 ingredients.   

You do need fresh herbs but there'll be enough left over for garnishes elsewhere.

The dip is versatile...there are plenty of variations depending on what's in your cupboard.

This version is great for singletons or couples but the recipe doubles easily.

Cost: £2.50'ish (6/24)

Serves: 2-3, recipe doubles easily

Ingreds:

250g/8oz (1/2 packet) defrosted frozen broad beans, endame & peas

60 ml vegetable oil

5gm finely chopped fresh mint

5gm finely chopped dill

juice 1/2 lemon

sea salt 

Method:

1. Place beans, endame & peas in a large container, cover with a few inches room-temperature tap water; rest 5 mins stirring once or twice.  (Not sure of the chemistry but the beans will have mostly defrosted by then)
2. Drain, cover with boiling water; leave 5 mins stirring once or twice; drain
3. Place in food processor with salt, oil and half the lemon juice; pulse about 8 times, leaving the mix a little chunky; mix with spoon or spatula
4. Add more salt or lemon juice to taste
5. Refrigerate until needed
6. (See tips below)

Comments:

'One of many exceptional dishes at the banquet.'

'Absolutely fabulous, expecially on the flatbreads hot from the oven.'

'I loved the flavours; the whole thing was a lively and refreshing change from hummus or baba ganoush.' (guests comments)

'I am going to try this in broadbean season with just broadbeans but I'll remove the pods to see if it makes a difference.  And I am going to try it processed more finely.  Stay tuned!' (Retired Writer)

Tips:

• Some people prefer to remove the pods but you will need more breadbeans to make up the weight
• Also try processing to smoother texture instead of chunky

Please leave a comment

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.

SPROUT, FENNEL ORANGE & NUT SALAD: Vegan, high fibre, fresh fruit

As part of either a pre-diabetic diet -or any healthy eating plan - this seasonal vegetable and fruit salad is a winner...

Derliciously healthy Sprout, Fennel, Orange Salad is full of texture & flavours
'Very satisfying & filling.  The contrast of  aniseed-y fennel and toasted almonds with sweet sprouts was wonderful.' Taster

This glorious mix of seasonal veg and fruit is adapted from Lisa Bryan's Downshiftology: Healthy Meal Prep (from Pure Wow, a collection of recipes and other items from its affiliates). 

It's perfect for the tail end of winter, offering a colourful multi-textured and multi-flavoured mix.  Happily, it's make-ahead and will travel well in a lunchbox.  It lasts 2-3 days in the fridge.

Serve on its own or with added protein and don't worry about adding carbs unless you really want to.   

Cost: £3.50'ish, depending on what's in the fridge & cupboard (3/24)

Serves: 3; recipe doubles easily

Ingreds:

Salad

• 225g/8oz Brussels sprouts, trimmed & finely sliced or processed
• 3 mandarin oranges, peeled, segmented, membranes removed and halved
• 1 green onion white & green, thinly sliced
• 40g sliced toasted almonds
• 1/2 medium fennel bulb, fronds & core removed, with shavings formed with a peeler and halved
• 11g parmesan (pref) or choice grated cheese

Lemon Vinaigrette

• 40ml extra virgin olive oil
• 60ml fresh lemon juice
• 1/2 teaspoon Dijon mustard
• 1/4 tsp honey, maple syrup or sugar
• 1/2 garlic clove, minced
• 4 teaspoon kosher salt
• freshly ground black pepper

1. Dressing: In a small bowl, vigorously whisk the oil, lemon juice, mustard, honey, garlic, salt & pepper until emulsified.
2. Salad: Place sliced sprouts in a heatproof bowl; pour over boiling water ;add a dash of vinegor or salt; leave 3-5 mins; drain & rinse in cold water. (this step is opt)  In a large mixing bowl, combine the sprouts, fennel, oranges, green onions, sliced almonds. Generosly drizzle the dressing on top without overwhelming. Sprinkle over parmesan/chosen cheese.

3.  Store in an airtight container in the fridge for 2-3 days.

Comment:

'Really fresh, filling salad.  I loved the contrast of fennel with sweet sprouts and orange.  And the crunch of toasted almonds was wonderful.' Retired writer

Please leave a Comment in the box below 

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

JANUARY'S TERRIFICALLY TASTY NO-SUGAR GRANOLA: easy, budget-friendly, vegan, high-protein & fibre,

Especially wonderful in cold, frugal January but terrific year round...

                        Nut & Seed Ultra Granola: No-added-sugar, High-Protein 

photo 15/6/16

(Updated 1/24)

This breakfast cereal is an exceptionally tasty, gently sweetened, lightly crunchy granola that is very healthy.  The mix of sunflower, sesame and pumpkin seeds is said to have the same protein value of steak.  And, plant lovers, it's Vegan.

The recipe was inspired by a 20-year-old No-Sugar cookbook which the Blogger no longer has.  Changes were made for maximum taste, texture and goodness. 

It's an easy-peasy recipe -- mix, slide into the oven and the aroma of toasting grains and nuts wafts tantalisingly through your home.   

Organic Irish oatmeal* is the Blgger's first choice but standard oats work equally well.  Either way, with the money saved compared to packged granola, berries to scatter on top become more affordable. 

The ultra-frugal can halve the amount of seeds and nuts and store the remainder in an air-tight container for next time.                                   

Cost: min £3.50'ish depending on oatmeal (8/25 )

Serves: many; recipe halves or doubles nicely

Ingred:

450gm/16oz oatmeal (not jumbo oats)

2 oz/57 gm dried, unsweetened coconut

2 oz/57 gm sunflower seeds

2 oz/57 gms sesame seeds (opt - sesame can cause an allergic reaction)

2 oz/56 gms pumpkin seeds

2-4 oz/ 57-112 oz nuts of your choice.

2 tablespoons sunflower or other veg oil (not olive)

few drops of vanilla

Method:

TWOSOME'S CRUNCHY SUMMER SALAD, vegan, low fat/cholesterol, high fibre

Out of this world Fantastic Crunchy Summer Salad

Wonderful vegan treat courtesy of Cameron Diaz

Greens and fruit combos are wonderful in the summer and this 1   is really, really terrific...even when we are cowering under umbrellas during startlingly heavy showers!

This Crunchy Summer Salad is perfect to celebrate the Android version of 67goingon50's first cookbook 'Fabulously Frugal from 67goingon50', out now on Lulu Bookstore (details on Welcome to the Blog, nav bar above).  It's also a great send-off before 67goingon50 embarks on its annual summer break.  

Crunchy Summer Salad is from actress Cameron Diaz in conjunction with her organic wine Avaline.  And, like her, it is definitely not run-of- the-mill. 

The vegan medley is packed with good stuff: crunchy veg, creamy fruits, fab colours, spice without heat and a load of satisfying proteins and vitamins.

It's basically an assembly job - no cooking, yay! - but there is 10 mins of chopping.  Then another 10 mins to gather and measure ingredients for the complex but yummy yummy sweet, spicy, umani dressing.

The result is worth every minute.

To save time and effort, singletons can store half the greens, keeping the avocado and fruit separate, for adding to the plate before dressing and serving.

The salad is not frugal but not exorbitant.  It's a true 'treat' meal.  

Cost: £4'50'ish (possibly less depending on what's in the fridge) (8/23)

Feeds: 2 but multiplies easily, and is great for a buffet table

Ingreds:

2 c salad greens (mixed or single) torn in bite-sized pieces
1/2 c raw snow peas, top and tailed, strings removed & julienned along the width of the snow pea

1/2 c raw carrots in long-ish matchsticks (or 1/4 cup carrots plus 1/4 cup small raw cauliflower florets)

1/4 c cucumber, deseeded, in thin'ish half moons

1/4 of a mango or melon (or a decent sized peach or nectarine), peeled and in large bite-size chunks

1/2 avo, sliced (squeeze over 1/4 of a lemon to prevent browning; season with salt & pepper) Also: see Method below

1/2 c mixed herbs (67 used mint & parsley; basil & chives will do for a change)

Dressing:

1/8 cup cashews, toasted

1 tb maple syrup (or honey or brown sugar)

1/8 to 1/4 chilli crisp or 1/2 tsp hot sauce of choice

juice of lime

1/2 tbsp Dijon

1/2 tb fresh ginger

1/2 tb miso paste (or tahini or equiv half veg stock cube)

small clove garlic grated

1/2 tbsp soy sauce 

1/8 cup sunflower oil

1/2 tbsp toasted sesame oil

Garnish 

1/8 c toasted cashews

1/4 cup puffed rice (health food shops) or cold cooked brown rice (opt) 

1 lime wedge 

Method:

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:

VICHYSSOISE' OF VEGETABLES FOR SPRING: frugal, vegan, leftovers, low-fat/carb/salt/preservatives

This surprisingly good soup from Veg drawer leftovers, hot or cold, will win everyone over...

A simple garnish of swirled yoghurt or cream, croutons or shards of cooked meat or fish prettifies a lovely mellow soup from leftovers.
'...absolutely not disappointing; no one need know it's not made from scratch.'

The current focus on food wastage - and the frightening rise in food prices - is putting us on notice: use up those leftovers!

If there is to be any hope of getting through the Cost of Living crisis, we've got to find ways of presenting leftovers deliciously and enticingly.

When you're hungry, there is nothing worse than being served a hot dish of something not easily identifiable.  I know, I know, we're all busy and anxious, and whipping up attractive, easy, tasty healthy'ish dishes with leftovers is not easy. 

Let 67goingon50 help you.

This tasty 'Vichyssoise' of blended Spring Veg was made from 67's pre-next-shop veg drawer plus leftover cooked veg.  Frozen peas boosted the mix.  

  

You need a foundation vegetable; for this soup it was carrots. 67 added a quarter pack of spinach (still in good shape but shorn of any grotty leaves), cooked green beans, a quarter cucumber and peas.  The only thing purchased was a large red onion; half was used, the rest stored in an air tight snack bag for another recipe.

Set your own agenda with whatever is in your veg drawer, fridge and cupboard.  Change the spicing, if you like; add chilli in any form.  Just follow the proportions.   

The recipe, inspired by BBC's Good Food, hits all the right buttons.  It slips down like a dream and suits any garnish or accompaniment. 

For art's sake, a swirl of dairy or vegan yoghurt or cream and maybe a few bits of seedless tomato or fresh chilli prettifies it nicely.  Other optional garnishes are below.

Cost: not a lot, depending on fridge items, min £1 (4/23)

Serves: 4, multiplies easily

Ingred:

    1/2 tablespoon olive oil

    1/2 med to large onion

    med garlic clove, grated (opt. but adds flavour without tasting of garlic)

    200-300gr/7-10.5oz 'hard' veg like carrots or sweet potato OR broccoli & cauliflower including well-cleaned leaves and stems

    100gm/3.5oz frozen peas 

    100 gm green leaves: chard, lettuce OR raw or cooked mange tout, snap peas or green beans AND other cooked veg

    2/3 litre good stock (granules or cubes are ok)

    1/2 teaspoon sumac or other spice (za'atar, lemon-pepper mix??) 

    juice of half a good-sized lemon or lime

    plenty of salt & pepper

    (opt) chilli flakes

Garnish: croutons; yoghurt or cream; smoked paprika, tiny squares of seedless tomato  

Method:

FRUGAL BUT FABULOUS SPINACH, WHITE BEAN & RICE POTAGE: vegan base, frugal, easy prep,Archive

Dont forget Welcome to the Blog (Nav Bar above)

for latest food news

This is the perfect soup for the end of the month: a simple, no-nonsense, spectacularly tasty,  stick-to-the-ribs satisfying meal...

first posted 4/15; updated 12/24

Healthy 'Gosh I'm hungry after working all day!' soup; 30 mins prep
'...unbelievably good, not at all stodgy or heavy.  I loved it
 thick and chunky AND smooth.' Taster

It's also budget- friendly and packed with nutrients, made from mostly cupboard ingredients.  Better still, it can be part-prepared the night before, saving you even more time before a bowlful hits the table. 

First posted in 2015, the delicious soup stands the test of time;  67 makes no apologies for re-reposting it as families struggle with family food budgets. 

Have it for dinner or lunch or transport it to the office in a thermos.  Blitzed and served in small cups, the soup also makes a warming 'welcome!' to a party.  

Cost: min £4.00'ish (12/24)

Feeds: 5-6

Ingred:
   2-3 tbsp good olive oil (don't skimp; it really makes the soup more flavoursome)
   med onion, peeled & diced (or fennel, trimmed, soaked in 9:1 solution of water & vinegar, with tough outer leaves & fronds removed and well scrubbed)

   3 cloves garlic, peeled & grated (opt)
   1/3-1/2 tsp dried thyme
   1/3-1/2 tsp dried basil 
   
   4 cups good veg stock (granules are fine) 
   
   2 bay leaves
   1 cup cooked brown rice OR 2/3 cup washed drained easy-cook white rice OR orzo pasta 

   2 mugs packed spinach, washed, grotty stems and leaves removed OR equivalent in frozen spinach
   425gm/15oz tin cannelloni beans (organic have best texture) rinsed thoroughly and drained

  1 cup water
  
  juice lemon or lime
  pepper & salt to taste
   
  Garnish: croutons

Method:

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:

STIR-FRIED PEPPERS, CARROTS & GREEN BEANS: vegan.high fibre, healthy, easy

Veg drawer leftovers: perfect, healthy, budget-friendly dish...and delicious, too...

Wonderful colour contrast plus crunchy & toothsome textures
'this was great; perfectly sized veg, easily digested by kids & oldies'

67goingon50 always manages to have at least one carrot and part of a bell pepper in the veg drawer at the end of the week.

They're usually still in good condition and combining them with some of the newly bought veg in a bright and breezy stir-fry is a no-brainer.

What defeats most non-Asian cooks about stir-fries is getting the timing right.  Hard vegetables like carrots & cauliflower need the most cooking, things like  courgettes come next and finally, quick cooking veg like green beans & tenderstem broccoli need the least amount of cooking.

It also helps if all the veg are in similar sizes before cooking.

Cost: minimal

Feeds: 2

Ingredients:

1 carrot

1/3-1/2 bell pepper

generous handful green beans

generous handful mange tout or tenderstem broccoli

       peanut or other vegetable oil

       soy sauce

       sherry or grape juice (opt)

       splash of tap water

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:

NO-PASTRY CRISPY TOFU DUMPLINGS, Vegetarian, gluten-free, healthier, someprep in advance

Easy pastry-free crispy vegetarian dumplings/fritters... 

updated 1/25; 1st  posted in 2022 as vegan

Easy make at home Chinese vegan dumplings, here served with 
Chilli Hoisin Sauce

These gorgeous little Tofu dumplings/fitters were inspired by Chinese food chef Fuchsia Dunlop who - despite her name and reputation for Chinese cuisine - is a westerner, the first to train at the Sichuan Institute of Higher Cuisine.  

She creates recipes for 'real Chinese cooking for non-Chinese cooks' with dishes offering authentic flavours, often involving bean and chilli pastes, and Chinese vinegars.  Her original recipe published in the Guardian is here.

All power to her!

Because 67goingon50 is about good food on a budget, it relied mainly on standard cupboard ingredients and emphasised less fat, sugar and carbs for this version. 

The 67 kitchen doesn't have a deep fryer and formed the mixture into a sort-of fritter instead.   

And it shallow or air-fried the dumplings (though if there are no cholesterol/weight issues, deep-fry away!) A few more vegetables have been added to the mix to increase fibre and add a little more texture.

Fuchsia served her dumplings in her own Sichuan sauce; 67's adapted the recipe to make a low-sugar Chilli Hoisin sauce.

The Dumplings can also be served
with a variety of Asian sauces: soy, hoisin and oyster.

Cost: £2.50'ish (2022)

Makes: 15 large/20 med dumpling/fritters

Ingreds:

2 large or 4 small dried shiitake mushrooms, reconstituted (see substitutes below)

450 g/15.8 oz firm tofu, not silken

2 large egg whites 

4 tbsp cornstarch or potato flour
1/2 tsp salt and ground pepper to taste

1 peeled med carrot, coarsely grated

1/3 cup bamboo shoots, coarsely chopped

1/3 cup water chestnuts OR 2 sticks peeled celery, coarsely chopped

2.5 tbsp Chilli-Hoisin Sauce

Vegetable oil for cooking 

Method:

TRI-COLOUR QUINOA SALAD: Vegan, high protein, easy, singleton, small households

Surprisingly tasty stand-alone vegan salad...

High-protein quinoa salad - no other protein necessary for all amino acids

 

67 has tried quinoa a few times and been put off by its bitterness and the difficulty of cooking it well.  

This version 67 stumbled on in a local deli* and fell in love.  So much so, 67 rushed out to buy a packet** for the cupboard and has not stopped making it since.  

Tri-colour quinoa contains three colours of the grain: white, black and red.  It's gluten free.  It contains all 9 amino acids, satisfying all your protein needs.  And if you go for the brand sourced from Peru (as did 67), it's pre-washed and needs no rinsing.  (Though everyone in the know says it's good to wash it like rice all the same.)

Nutty and satisfying, it does need a good, strongly flavoured dressing.  At the moment 67 is adding seeds and nuts, peas, tomatoes and sweet fruit (like the original tested).  Raisons are usually the fruit of choice but Medjool dates (67's favourite), pomegranate seeds, fresh figs and apples also work well.  

It's very tasty and incredibly healthy.  It's still fabulous the next day. You can eat it by itself for a meal or snack and need nothing more.  

In fact, it doesn't go well with animal protein (meat or dairy) so if you are planning a triple duty meal with quinoa as a centrepiece, 67 recommends providing a side of baked potatoes, pasta or some great bread for carnivores.  

But don't discourage carnivores from trying it; they might just be converted!  

Note: Some quinoa packets recommend three times the amount of water to grain but 2 times is more than enough

Cost: maybe £2.50'ish (4/25) (£3'ish for a 500gm packet**)

Makes: 1-2 servings, easily multiplied

Ingred:

1/3 cup tricolour quinoa

2/3 cup water or stock

1 whole garlic clove (opt)

1 regular slice fresh ginger (opt) 

3 generous tbsp frozen peas, defrosted

3 generous tbsp toasted sunflower or pumpkin seeds or both

3 to 4 baby tomatoes diced

one Medjool date, stone removed, in medium dice, separated OR equivalent pomegrante seeds OR reconstituted dried cranberries OR fresh cranberries, frozen & defrosted

Salt & pepper

Dressing:

3 tbsp good olive oil

1 tbsp balsamic vinegar (pref) OR red or white wine vinegar OR apple vinegar

1 tsp Dijon or multigrain mustard

1 pinch sugar

Method:

PEANUT BUTTER OATMEAL COOKIES: Vegan, easy-peasy, wheat-free opt, no eggs or dairy

Who would have thought vegan peanut butter cookies could be so fabulous?

Rich and crumbly Vegan Peanut Butter Oatmeal Cookies, plain & with Chocolate 

These gorgeously rich, melt-in-the-mouth peanut butter cookies are - unbelievably - vegan.  No eggs, no dairy (though dairy milk can replace plant milk).  It also has a free of common wheat option.  

Very close to a one-bowl wonder, the peanut butter cookies take only minutes to prep.  Leftovers freeze like a dream. 

It's versatile, too.  Replace soft brown sugar with white, replace 1/5 of the sugar with ground almonds to cut sweetness; replace oat flour with self-raising brown; use dairy instead of plant milk.  The essential yumminess of the cookies are not affected. 

The p.b. cookies came from the vegan blog Blissful Basil and were the best of several considered.    

67 - unwisely, from a health point of view  - invested in a rather large tub of Manilife* Peanut Butter, a Taste Award winner.  Trust 67 - this is the Rolls Royce of peanut butters and it's almost a shame to turn it into biscuits.  

Though 67 feared potential health damage (Manilife peanut butter is addictive!), it  decided mates at the Conservative party, preparing for local elections, was a worthy cause. 

If the budget doesn't run to Manilife, worry not; any peanut butter will do for this lovely recipe.  

Cost: depends on the peanut butter; most will be wallet-friendly -- Manilife will be outrageously expensive

Makes: 20'ish

Ingreds:

240g/8.4oz peanut butter (or 50% peanut butter and 50% almond butter) 

144g/5.07oz soft brown sugar (or white or a mix of the two)

2 teaspoons vanilla extract (don't stint on this)

65g/2.3oz oat flour (or 50/50 oat and wheat flour)

1 teaspoon baking soda

1/8-1/4 teaspoon salt

1/4 cup water or almond milk 

Method: 

SMALL HOUSEHOLD'S SKINNIER GREEK HUMMOUS, UPDATED vegan, Low fat, no dairy, easy, beetroot opt.

No more half-eaten tubs of hummous mouldering in the fridge with this recipe..

updated 7/25; first post 2020

Use tinned or reconstituted dried chickpeas for a fabulously easy, tasty, skinnier hummous that's 'Creamy, tasty & thankfully not too garlicky'; 'different - in a good way - between yours and shop bought.'

This gorgeous low-fat, dairy-free hummus is designed to provide enough to satisfy a singleton/couple's craving but not to bore.  

But by simply doubling or tripling the ingredients, it morphs into a party or picnic piece.  

Because it's such an easy recipe,  67 strongly recommends using dried chickpeas which have been soaked overnight and boiled.  (See Cooking Clever with Pulses)   The flavour and texture are so worth it.   Dried chickpeas are also so much cheaper than tinned, especially the organic ones.  Leftover whole chickpeas freeze and defrost easily.  

Of course, if time is of the essence, tinned chickpeas will be absolutely fine but the hummous will likely be thinner.  

For those concerned about Fodmaps, this recipe is for two people. Leftovers will be fine the following day. 

Cost: low, maybe a pound

Feeds: 1-2: recipe, multiplies easily 

Ingredients:

1/2 cup drained chickpeas, tinned or reconstituted

1 small clove garlic, peeled (optional)

2 tbsp tahini

1 tbsp olive oil (opt - 67 didn't bother) or garlic infused olive oil

Juice of half a lemon or lime (or 3/4 tbsp concentrated bottled juice) 

1/8-1/4 tsp salt

1/4 tsp cumin

1/8-1/4 tsp cayenne

          1/4 to 1/3 cup water, plant milk or veg stock - guesstimate to begin with

       Garnish: toasted sunflower or/and pumpkin seeds

Method: