BANANA SOOTHIE: healthy, calming

If ever a drink reflected its qualities, Banana Soothie is it...

Banana Soothie - white, creamy and ever so calming 

                             photo 22/7/20

There hasn't been a typographical error -- this truly is a Banana Soothie (even though it might also be considered a smoothie).

A day on this delicious drink (as part of a diet, maybe? Or to soothe a dicky tummy?) will leave you thrilled with how relaxed and happy you feel.  You'll be reminded how delicious bananas whizzed up with milk/yoghurt are.

Bananas are full of tryptophan, which converts to the feel-good hormone serotonin.  With high levels of B vitamins, they also relax and soothe minds, and help unclench muscles.

They are high in fibre and can benefit heart health, diabetes and digestion.  And they're frugal!  

As lockdown eases, it's a perfect drink for keeping a positive attitude.  Simple and easy to make, it will soothe any fractious/gloomy/anxious 

family member, whatever their age. 

Ripe bananas are best for this drink.  

Cost: pennies

Makes: 1 portion

Ingredients:

   1 ripe banana

   1-2 tbsp o-fat yoghurt + 1/2 cup water OR

   generous half cup nut milk (67 used almond) or whole diary milk

    1/3 tsp vanilla essence

   a few ice cubes

   nutmeg, a few grates of fresh or 1/8 tsp dried

Method:

1. Peel banana; remove strips of fibre; cut out any black bits; chop coarsely
2. Add to yoghurt & water or milk, vanilla & ice cubes; process until smooth and frothy
3. Pour into glass; sprinkle with nutmeg

 

Tips:

• for a 1-day fast, have 4 of these smoothies
• for a treat instead of a remedy, replace yoghurt/milk with ice cream.
• too many bananas can be fattening

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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.

Egg Drop Flower Pea Soup: easy, healthy, carnivore, fish or vegan additions

Easy-peasy Velvety Pea Soup with Egg...

original 2019; updated 9/24

This combo of velvety broth and egg drop flowers is a kids' favourite but people of all ages love it, too.  Choice of meat, fish or vegan additions.l

This delicate, light but satisfying Chinese classic makes a great first course or main course soup. It is super-easy but needs home-made stock. If you haven't any on hand, go for good soup granules rather than cubes. 

Children will not be interested in actually making the soup but they love dropping spoonfuls of egg into the broth and watching it blossom into flowers.   For young children, 67 strongly suggests:

• taking the soup off the stove
• resting the pan on a tea towel well away from the edge of the counter to make sure it is stable
• holding your child tight against you while leaning over the soup pot while s/he drops in spoonfuls of egg
• return soup to burner 

Cost: £2.50 (9/24)
Serves: 4

Ingred:
3 cups/750 ml good stock/broth
2/3 cup frozen peas
1 large egg, lightly beaten
(opt) 1/2 tsp finely grated garlic
(opt) 1/2 tsp finely grated ginger

Method:

1. Bring stock to the boil
2. Add frozen peas
3. Lightly beat egg.  Either add half teaspoons of egg into the mix (which will cook into pretty flowers) or pour the egg in a thin stream into the liquid, stirring so that the egg cooks in thin strands
4. Cook on medium for 3 minutes.  Stir in garlic and ginger if using. 

Tips: 

• Vegans: replace egg with small cubes of silken tofu
• Add sliced mushrooms and a handful of shredded chicken of prawns for a more substantial whole meal soup

More soups on NavBar: Recipes II...

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

FRUIT CUP WITH DARK SUGAR GLAZE, vegan opt

Taking advantage of soft fruits at their British best...

Molasses Sugar Fruit Cup, a layered healthful beauty

Layers of soft fruit - now in abundance, at their best and lower in price - topped with yoghurt and sprinkled with dark sugar are gorgeously displayed in drinking glasses*. 

Berries are not only beautiful, they are also tasty and good for you. They are the least sweet of fruits and the most nutritionally valuable.  Black Molasses sugar is the closest of sugars to the natural state of sugar beets and full of vitamins and minerals.  (Billingtons available at most supermarkets, produce unrefined sugars including molasses sugar that is non-gmo, gluten-free and vegan.) 

67 used a variety of soft fruits in the photo: nectarines, cherries, strawberries, blueberries, kiwi fruit,  'cause that's what was in the fridge.  But a single berry or soft fruit, or even a single or variety of less pricy fruits like apples, oranges, bananas, pears will be perfectly fine.  (If using the less pricy fruits, best stir in a generous pinch of cinnamon or ginger to the fruit before topping with yoghurt.)

The fruit cups make a simple thrown-together dessert with a dark, smoky layer of sweetness.  For breakfast, top each fruit layer with uber-granola.  

This is best made on the night before or refrigerated at least a couple of hours. 

1st posted 6/8/16 

Cost: as little or as much as you like
Feeds: 1 or more  

Ingred:

   whole berries OR
   peeled, cut up fruit OR
   both
   
   2-3 generous tbsp strained 0%-fat plain yoghurt per serving 
   a drop or two of vanilla extract (opt)
   1 1/2-2 generous teaspoons molasses sugar per serving

Method:

1. In a separate container, mix yoghurt & vanilla
2. Place fruit, layered or in a heap, in see-though glasses or small bowls  
3. Cover with yoghurt
4. Sprinkle with molasses sugar or other brown sugar
5. Refrigerate overnight 

Tips:

• defrosted frozen fruit was also used and worked well; the juices added to the layers of flavour
• if the budget doesn't run to Molasses Sugar (which appears in other 67 recipes) use the darkest brown sugar you have

*Balloon glasses: 4 for £4, Morrisons 

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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.  

VEGETARIAN ORANGE SURPRISE CAKES, egg/butter free, Vegan option

This one's a (relatively) healthy indulgence...

Orange Surprise Mini-Cakes, Vegetarian (No, not eggs on cakes!) 
'Amazing! I could eat lots of these' 'Really airy & fluffy.' 'The bit of fresh orange was lovely.' Tasters

These delicious little Orange Cakes are as light & moist as traditional cake but are vegetarian, free from butter & eggs.  

They were created after the success of the Vegan Irish Coffee Chocolate Sponge for St Patrick's Day.  The Orange Cakes were inspired by Loving it Vegan.

Instead of plant milk full of additives, 67 opted for organic skim milk for the cakes and developed a butter-free frosting.    

But feel free to use plant milk (untested by 67) in the cake and a dairy free margarine in the icing.

Cost: £3.25'ish (4/2024)
Makes: 16 mini-cakes

Equipment:  

silicone mini cupcake tin, holes 3/4inch/2cm deep
med cupcake liners






Ingredients:
   220gm/7oz plain flour
   200gm/7oz sugar
   1 tsp baking soda
   1/2 tsp salt

  220 ml organic semi-skimmed milk (or non-dairy milk)
    2 tbsp orange zest 
    1 tsp orange essence
    1 tsp vanilla 
   80 ml light veg oil
   15ml white vinegar

Icing:
   30gm/1oz strained yoghurt or non-dairy margarine
   200gm/7oz sifted icing sugar
   orange segments


Method:

1. Preheat oven to 180c/350
2. Line small cupcake tins with 18 med cupcake liners (they'll stand up over the rim of the mould)
3. Mix flour, sugar, baking soda & salt; stir well
4. In a separate container, mix milk, vanilla, orange essence, oil & vinegar
5. Form a large depression in the dry ingredients; pour in liquid
6. Using a hand-held whisk, draw in the ingredients along the bottom and sides of the bowl and mix thoroughly without overbeating 
7. Fill cupcake liners to just below the top (an ice-cream scoop helps); bake 18-20 mins or until a toothpick inserted in centre comes out clean
8. Cool; prepare icing 
9. Using a small paring knife with sharp tip, cut out a cone-shaped hole 
10. Fill with half an orange segment then cover with icing 

Icing

1. Remove segments from 1 orange (see below); cut each into halves 
2. Beat yoghurt & icing sugar until thick & soft but still holding its shape; add a bit more icing sugar if necessary 
3. Add orange essence, mix
4. Stuff the pointed end of the orange segment into the cone-shaped depression; push down to just below the top 
5. Using a piping bag or spoon, cover with thin layer of icing

Comments:
'I could eat lots of these in a row; they're not too rich and will please those who don't want too much sweetness but also those who love sugar.  It's rare that I wish I had the recipe but I do want to know how to make these.' 14 year old schoolboy
'Airy & fluffy; very more-ish.' Female Council candidate
'The fresh orange hidden in the middle was lovely.' Political Agent
'Absolutely great; really nice and light.' 20-something campaign manager

Tips:

• yoghurt adds tanginess to the icing which is usually offset by the orange essence and the oranges; a bit of maple syrup could make the icing more appealing to the very young
• 67 ran out of white flour and used about 25gms/1oz wholemeal flour which didn't seem to affect taste or texture

To peel oranges, slice off the top and bottom so that the orange sits nicely.  Slide a knife between the peel/pith and the flesh and press downwards, following the curve of the orange. 
Remove any bits of pith 

Slide a sharp knife between the membrane to the left of the segment and the flesh. Turn sharp edge of knife upwards between the flesh and the membrane to the right of the segment.   



   

More on NavBar:Recipes I/Cakes

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

STUNNINGLY DELICIOUS ALMOST-INSTANT TOMATO SOUP, unbelieveably easy and tasty,10mins max

You've got to try this!  It's the most tomato-ey soup ever.  And it's ready in 10 mins max.

updated 11/25; first posted 2017

10-Minute Tomato Soup with Cheddar Garnish
'Tastes like the tomatoes have just been picked with the Med in full view.' Taster

Almost Instant Tomato Soup is so quick, easy and darned delicious, you'll never consider tinned tomato soup again. 

This recipe -- method borrowed from Stephen Harris of the Telegraph -- is ever so easy on the wallet; if you stick to yoghurt rather than cream, it's healthier too.  The soup is ideal for students, busy moms or small households but also translates for parties. 

You'll need a food processor or smoothie maker -- a stick blender may not be powerful enough to break down the tomato seeds.  Straining the soup would lead to a loss of nutritional value.

67 used common all garden supermarket tomatoes, 450gm for just over a pound. It produced enough mind-blowing soup for one (greedy) person but there's nothing to stop you stretching the mix by adding good stock and garnishing with bits of leftover meat, fish or cheese. 

Cost: £2'ish. 9/2025
Feeds: 1-2; multiplies easily

Ingred:
   1/2 kilo/1 lb tomatoes
   1/2 tbsp olive oil
   1-2 tbsp plain thick yoghurt or single, double or clotted cream
   s & p
   herbs (opt)

Method:

1. Quarter toms
2. Heat a deep, heavy-bottomed pan on high
3. Blitz toms in food processor or smoothie maker 1 min, add salt
4. When pan is smoking hot, add olive oil then carefully add tomatoes (stand back; it will spit)
5. Turn heat down a little but let the mix bubble away 1-2 mins or until beginning to thicken
6. Return half to blender; put lid on 
7. Hold a tea towel over the top (to stop boiling hot soup from flying everywhere, especially on you!) Blitz.
8. Repeat step 6 with remainder
9. Stir in yoghurt or cream and herbs if using
10. Serve

Tip:
Leftovers can be diluted with stock and served with protein.  For frugal days, add leftover rice, pasta or veg to make the soup go further.

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

7-MINUTE PROTEIN FRIED NOODLES , healthy, vegan option

When the body's demanding carbs, this Almost-Instant meal makes a healthy, satisfying dish 

updated 2025; first posted 2017

Stir Fried Noodles with Pork and Mixed Vegetables
'Love the combo of pineapple, pork, veg & noodles; I'd have this again' Retired writer

Stir fries are the classic go-to dish when time is of the essence and the tummy is complaining loudly.  This multi-textured, multi-favoured noodle dish - unusual in that pineapple tempers the sweetness of pork - takes only minutes.  

It's versatile.  Add chilli or not as you like.  If there are no noodles to hand, serve with steamed white rice.  67 used leftover roast pork 'cause that's what was in the fridge but chicken will be fine, as will firm tofu.  Lightly poached pork or chicken mince meatballs is another option.  Raw meat can also be used but will obviously take longer to cook.   Beef, however, doesn't really go well with pineapple.   

The packaged mixed veg (carrots, tender stem broccoli & mange toute, all in one packet and virtually ready) saves  time.  It's the perfect mix but tinned corn can be added and/or small cauliflower florets or green beans or baby tomatoes.

Whatever; the dish will please with its lovely layers of flavour.

Cost:  £2.50'ish (9/25) but could be less or more depending on whether you have leftover meat or need to buy it

Feeds: 1 but multiplies easily

Ingred:
   1 nest of med egg noodles, dried
   1 80gm/2.8oz package mixed veg (tender stem broccoli, carrot sticks, mange tout) OR green beans & baby corn OR whatever you have in the fridge
   100-200 gm/3.5-7oz thinly sliced leftover roast chicken or pork or firm tofu OR raw chicken or pork
    a handful frozen fresh pineapple wedges (67 has bags of fresh pineapple in the freezer) or equiv drained, tinned
   1/8-1/4 tsp chilli flakes or half a small chilli, de-seeded and finely diced (opt)
   1-2 tablespoons corn or rice flour (the higher the amount, the thicker the gravy)
   1-2 tbsp dry sherry (opt)  
   1 tbsp reduced salt soy sauce 
   water

Garnish: 1 green onion, finely sliced (opt)
  
Method:

STIR-FRY CAULIFLOWER VEG WITH PORK/CHICKEN, Low carb & fat, Vegan option, Fast, some prep-ahead

BRITISH CAULIFLOWER A LA CHINOISE

Cauliflower & Pork Stir Fry, wallet-friendly with delicate Oriental flavours 

This low-carb, low-fat quick and easy one-pan dish is a real winner at the end of a busy day. 

It's packed with veg and energy-restoring protein.   As well as cauliflower the dish offers mange tout, bell pepper and tomatoes.  The high veg content fills up the belly, leaving little room for foods that are bad for you. 

Lean fillet of pork provides protein without fat but in wallet-friendly quantities. If you're feeling very hungry, add more.  If pork's a problem, chicken is a good substitute. 

Cost: about £1.50
Feeds: one hungry person or two people as part of a three course meal

Ingred:
     3 1/2-5oz/100-150g pork or chicken fillet thinly sliced on the grain  
     Vegan option: firm tofu thinly sliced

 Marinade    
     1 tbsp dry sherry or white grape juice or wine
     1/2 - 1 tbsp lower-salt soy sauce (try Amoy or Pearl River Bridge)
     1/2  tsp grated garlic
     1 tsp grated, peeled ginger
     1/4 tsp 5-spice powder (opt)
     
     1 1/2 cups cauliflower, broken into small florets
     1/4 cup water
     1/4 bell pepper in thin strips
     1/2 cup mange tout, de-stringed*
     peanut (groundnut) or light veg oil

     pepper & salt

     1/3 cup cold water mixed with 1-2 tsp corn or rice flour (the more you use, the thicker the sauce)
     1/3-1/2 tbsp oyster sauce
  
     generous handful baby tomatoes, halved (opt)

Method:

1. Mix marinade ingredients in flat bowl; add slices of meat; stir; leave 10-20 mins - the longer the better
2. In a small bowl mix 1/3 cup cold water with corn/rice flour, stirring well to make a slurry; mix in oyster sauce; set aside
3. Heat a large frying pan over med-high heat, add water & cauliflower, cover; steam cook 2-3 mins shaking occasionally; a knife tip inserted in the centre should meet resistance; pour veg & liquid into a large bowl; set aside
4. Spray frying pan with peanut (groundnut) or lght veg oil; turn heat to high,  toss in pepper slices; stir-fry 2 mins; add mange tout, stir fry another 2 mins; decant into the cauliflower bowl
5. Reduce heat a little & add a little more oil; add meat slices in one layer; leave a minute or so until brown & crusty underneath; turn meat slices over; leave another min or until all the pink is gone then decant onto a plate & keep warm
6. Lower heat to med-high; add just enough water to scrape up brown bits on the pan; add braised veg & slurry (see no 2) and any juices from the pork
7. Cover and cook 1-2 mins or until veg are done to your liking.  
8. Add meat and tomatoes (the tomatoes are barely cooked); Stir 1 min
9. For a low carb meal, serve as is or with a few tablespoons brown rice

Tips:

• the veg can be prepped the night before and stored separately in plastic bags; the marinade can also be made the night before
• to de-string mange tout, use a sharp knife to cut below the curled end and peel back along the top edge; repeat on the bottom 
• as little as 2-2 1/2 oz/50-75gm meat meets protein requirements for one person

For more Stir-frys go to Recipes on the Nav Bar 

                        

Like this? Hate it? Comments or questions, pls email b67goingon50@yahoo.co.uk and say if they can be included in the blog                                         

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.     

15-MIN MACKEREL & HONEYED CHINESE LEAVES RICE BOWL

An interesting, satisfying meal in 15 minutes

Smoked Mackerel Rice with Honeyed Chinese Leaves, an Almost Instant meal

Quick, easy and tasty, the dish goes from kitchen to table in a flash.  It highlights salt & sweet -- in a healthy way-- and textures from soft through firm to crunchy.  

The dish is pretty healthy with omega-rich mackerel, vitamin-heavy veg, health-giving garlic and antibacterial honey.  It isn't a slimmers' dish -- too many carbs for that.  Reducing a rice portion can help but the delicious sauce from the honeyed leaves makes the rice irresistible.  

Costs: £3-4
Feeds: 3-4

Ingred:
   1 builder's mug raw quick cooking rice (the kind that's cooked in 10-12 mins)
   250-350gms/9-14oz smoked mackerel, peeled & de-boned
   300gm/10 1/2oz Chinese cabbage leaves, separated
   groundnut or other light veg oil

Garlic-Honey Sauce    
   2-3 cloves garlic, grated
   1-2 tbsp honey
   1 tsp soy sauce
   2-3 tsp dry sherry/white wine/grape juice
   1tsp toasted sesame oil (opt) 
   small chilli, de-seeded & membraned, finely sliced or pinch of chilli flakes (opt)

Method:

Equipment: a large pot or pan with tight-fitting lid

1. Mix sauce ingred; set side
2. Cook rice according to packet instructions
3. Break mackerel into large flakes.
4. Slice the bottom quarter inch off the Chinese leaves; slice the leafy green part of the stalks (at the top) in 2inch/4cm strips; drop into cold lightly salted water 
5. Slice the stalks in 1/4in/1/2 cm strips; if the stalk has plenty of leafy bits remove them and add to the others in the salted water
6. When rice is 5 minutes from the end of cooking; scatter mackerel on top; replace lid
7. Heat pan/pot on high; drain Chinese cabbage
8. When pan is smoking hot, spray generously with oil; toss in stalks and stir fry for 1-2 mins or until beginning to soften
9. Reduce heat a little; add leafy bits & sauce; cover; leave to cook 1-2 mins, shaking occasionally until leaves are wilted and stalks are cooked but still crunchy 
10. Fork mackerel into the rice trying not to break up the fish
11. Pile mackerel rice into the centre of a platter and surround with Chinese leaves; pour part of the juices over the rice

                                                      

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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

REVIVING BEEF NOODLE SOUP WITH A TOMATO TWIST

After a really nasty debilitating 'flu, all 67 wants is a bowl of noodles in broth with a little protein and salad. 

Asian Beef Noodle Soup with a Tomato Twist
with Cucumber & Chinese Cabbage Salad

Asian Beef Noodle Soup is nutritious and satisfying but low on calories and fat.  And doesn't bust the budget.

Inspired by tv food show Diners, Drive-Ins and Dives, 67 added fresh tomatoes lightly seasoned and briefly cooked.  What a revelation. 

The tomatoes added a sweetness and freshness that was incredibly pleasing and enhanced the dish overall.    Who would have thought that a basically Italian thick sauce would brighten up Asian noodles?   

Most people by now are craving fresh salad, fruit and veg. Satisfy the cravings with this recipe -- it won't disappoint.    

The recipe calls for beef but poultry or tofu can be used instead. 

Cost: £1. 50 
Feeds: 1 but easily multiplied

Ingred:
   1 nest of thin or medium egg (or other non-wheat) noodles
   1 cup good chicken or turkey stock (granules will do but won't be as nice) 
   100-150 gm rump steak
   2-3 medium tomatoes, skinned & coarsely chopped

Method:

1. If you don't have a sharp knife, place meat in freezer 20 mins
2. Boil a kettle of water 
3. To skin tomatoes: drop into a deep bowl, cover with boiling water, leave for 3 mins; drain, peel away skin
4. Heat a medium pan over high, add a generous tsp groundnut or other vegetable oil; add tomatoes; reduce heat slightly; cook for 5 mins or until sloppy & losing their shape.  Remove from heat, add 1-2 tbsp water
5. Place noodles in a deep bowl; cover with boiling water; leave 5 mins, stirring occasionally to separate noodles; drain & place in a warmed bowl
6. Slice rump steak as thinly as possible
7. Bring stock to the boil; reduce heat 
8. As soon as the noodles are ready, add steak to stock; stir just until all the pink has gone -- about a minute but don't worry the meat will continue cooking
9. Pour beef and stock over noodles
10. Ladle tomatoes over the centre of the noodles
11. Garnish with finely chopped chives or spring onion

Tip:

Leftover tomato could be used for makeshift Shusuka Breakfast Eggs: serve poached or lightly fried eggs over warmed tomatoes garnished with basil  

Diners, Drive-ins & Dives Food Channel UK: Freeview 41, Sky 241, Virgin 291, Freestat 149

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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.

NO-BUTTER SENSATIONAL STRUDEL BITES, Vegan, Fish & Meat options, part make ahead,

A teensy bit fiddly but fabulously flaky & flavourful

Butter-free crispy festive strudel
The ones pictured are vegan; fish strudel are below.  Meat can also be used.  
'We'd both eat these.  Bigly.'  Colleague Tasters

24/11/16

Finding vegan canapes that everyone else will enjoy is not easy but these crispy little vegan bites are wonderful for any palate.  

Being vegan, they're completely free of butter; groundnut (peanut) or other veggie oil gives great crunch without oiliness.

If you're not vegan/vegetarian, butter can replace veggie oil but keep it healthy by brushing only every second sheet.

Strudel bites are very versatile.  The filling can be vegan, fishy or meaty.  And made ahead -- though construction is recommended on serving day.  Fish or meat fillings can start from raw or cooked.  Make one long strudel and slice before baking.  Or make baby cigar shapes.  Sprinkle with sesame seeds or leave plain. 

Once the filling prep's been done, the strudels themselves are quick and easy to put together. 

Recipes for both vegan and fish fillings are given here.  67's meat-eating, anti-vegan taster liked both.  

These are best served hot, with serviettes or small plates. 

Cost: £3-4
Makes: about 24

Ingred
    Phyllo pastry 2 packets

   1 cup spring onions, dried leaves removed, white and green finely chopped 
   2 cloves garlic, finely grated
   1 tbsp groundnut or other veg oil 

   1/4 c breadcrumbs

THEN: 
   
Vegan:
   8oz/225gm firm tofu, in fat matchsticks marinaded 20 mins in 1 tbsp sherry, 2 tbsp reduced-salt soy sauce, 1 tsp finely minced garlic, 1 generous tsp grated raw ginger or 1/3 tsp powdered 
   1/8 bell pepper, in fine slivers
    3-4 tbsp drained tinned water chestnut, without blemishes, med-small dice 
    3-4 tbsp coarsely chopped drained tinned bamboo shoots 
   zest half a lemon 
   1/2-1 red chilli, deseeded & de-membraned; finely diced (opt)
   3-4 tbsp salted peanuts, coarsely chopped
   1 tsp chopped parsley

Fish: 
   8oz/226gm under-cooked white fish, coarsely chopped
   1 1/2 tsp curry powder
   1 tsp chopped parsley or chives    
   zest and juice of 1/2 lime
   
Method:

1. Generously spray a heavy frying pan with groundnut oil; over medium-low heat, saute green onions until translucent; maybe 5 min;
2. Just before the 5 min mark, add garlic; stir well and when cooking is complete, take off the heat
3. Cool onion mix and divide in two

Vegan: mix ingred. except peanuts with half the spring onion mix (this can be refrigerated overnight)  

Fish: mix ingred with half the spring onions (this can be refrigerated overnight) 

On the day of serving:

1. Cover phyllo sheets with clean damp j-cloth
2. Take a sheet of phyllo and lightly spray with groundnut oil; layer 4 more sheets on top (It doesn't need to be perfect)  spraying every 2nd sheet 
3. With a light hand, sprinkle top layer with breadcrumbs

Vegan 

1. Add peanuts to filling; place on the long edge of the phyllo using fingers to press tightly together in a sausage; roll up tightly and neatly. (Try not to overload or they will become very crumbly and drop down ladies' bosoms and men's ties!) You should get one and a half strudels.
2. Place on baking tray. Brush top generously with oil; sprinkle with sesame seeds. 
3. Without cutting through to the bottom, pre-slice each strudel into diagonal 1 inch/2cm pieces (Slicing will be completed before serving).  Refrigerate.
4. When ready to serve, preheat oven to 400f/200c/180fan/mk6
5. Bake 12 mins or top is browned
6. Serve with Vegan Thai Peanut Dipping Sauce

Fish: as in Vegan but do not add sesame seeds and serve with a yoghurt, curry and mango dip.

Curried Fish Strudel 

COMMENTS: middle aged politico & 20+ fund raiser:

Vegan Bites: 

'Doesn't taste of tofu; it's very nice.  Good textures, soft & crunchy.  The peanut sauce is adoreable; I'd eat it by the teaspoon'. 'The heat could be bumped up to give it more oomph.'

Fish Bites:

'The curry is nice and not overfishy.'  'Its a really light mouthful.'

Tips:

• tinned bamboo shoots and water chestnuts keep well stored separately in the fridge for a day; use in stir fried vegetables
• try a cooked chicken filling with green onions as above, finely diced celery & thinkly sliced bell pepper, moistened with hoisin or oyster sauce; top with finely chopped peanuts before rolling
• if you liked these, you will also like Skinnier spanokopita Parcels

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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. 

WELCOME HOME CHUNKY 'BIG' SOUP, No Additives, Healthy,Wallet-friendly. Make-Ahead option

A no-additives 'big' soup, perfect as a vegetarian, fishy or meaty meal

'Chunky Soup with great flavours: a bit of chopping and all is ready,
here with chicken
' Freshly, quickly and easily made from store cupboard essentials.' Taster

photo 25/8/16

Chunky tinned soups were a cupboard staple at Uni, held in reserve for the occasions when one couldn't bear to cook but needed quick nourishment.    

This recipe requires a little work but otherwise is quick, good for you and probably won't involve shopping.  A potato or two, carrots, celery and stock (homemade, granules or cubes) and a few fresh veg: cauliflower, broccoli, bell peppers.  A bit of chopping and that's it.  And for those who hate chopping onions, there aren't any! (unless you choose to add sliced spring onions) 

The colours are enough to tempt anyone but other points in the soup's favour include: it's additive free, low in salt and budget friendly. It can also be partially prepared the night before. 

It is another versatile Triple Duty Soup.  Keep it plain for vegans/vegetarians or add pulses.  Or add chunks of raw or frozen fish/seafood or raw or cooked chicken or mince.

Serve with a good multi-grain wholemeal bread or thin wholemeal salt-free rice crackers (Kallo Organic Brown Rice Thins: Waitrose (cheapest) & health food shops). 


Cost: Minimal unless adding fish or meat
Feeds: 2 generously

Ingred:
   2 medium potatoes, peeled or scrubbed and in med chunks
   1 large carrot, peeled, halved vertically and in 1/4 inch slices
   2-3 sticks celery, peeled and in medium dice
   generous handful mushrooms, chestnut pref, quartered (opt)
   half a bell pepper, de-seeded & membranes removed, in half inch/1 cm squares

   1 pint good stock (vegetarian for vegetarians)

   generous handful cauliflower florets
   generous handful broccoli florets (opt) with stems peeled and in 1/4 inch slices
   any other veg: frozen peas? corn?

   olive oil

   raw chicken breast in 1/2 inch/1 cm slices (opt)

Method    

1. Place a medium-large saucepan on med-high heat
2. Spray generously with olive oil; add potatoes, carrots, celery, mushrooms and bell pepper; cook stirring occasionally for 5 mins
3. Reduce heat to medium, partially cover with a lid and continue to cook another 15 mins, stirring occasionally to prevent sticking (this process intensifies the flavours of the veg)
4. If the pan shows signs of getting too hot, add a tablespoon or two of water
5. Add stock, bring to the boil
6. If serving immediately, add cauliflower, broccoli or other veg and fish or meat if using.  Reduce heat to simmer, cook 5-10 mins. Check that the meat or fish is cooked or heated through and that the cauliflower is soft before serving  
7. If serving the next day, add cauliflower, broccoli or other veg and fish or meat if using; stir; remove from heat.  Allow to cool at least one hour; refrigerate.  When re-heating, bring to the boil and simmer (slight bubbles) 5-10 mins before serving.

Tips:

• Replace potatoes with cooked rice or barley
• The soup is also good pureed.  If adding fish or meat, puree first.  

(Questions & comments, pls email  b67goingon50@yahoo.co.uk 

and say if they can be included in the blog)

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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.