MAKE THE MOST OF SUMMER FRUITS

Now is the time to take advantage of the gluts of summer fruits and berries.  Two things to remember:

• Freeze Berries in Summer for Winter: inexpensive tips for freezing berries now to brighten up meals later

• Almost instant jam/compote Easy peasy method of making jam/compote in minutes for breakfast OR making lots and freeze for use later 

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.  This advice  has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.

PORTABLE PROTEINS FOR CAMPAIGNS/PICNICS, wallet-friendly

Proteins are vital for brain work and energy on and off the campaign trail...

Sources of animal and plant protein
Courtesy of Adobe  and licensed for reuse under this Creative Commons Licence

Stuffing yourself with high-fat, high-cal meat and cheese isn't going to do anyone any flavours.  Tasty, easily prepared alternatives are: fish, nuts, eggs, pulses, tofu.  

Try to include protein in every meal.  

Breakfast, for example.  Easily transportable oatmeal with nuts and seeds - Ultra Granola -   provides plenty of high quality plant protein with milk or yoghurt.  Or try seeded rolls with peanut butter.


Lunch calls for bulkier proteins.  Some of 67's favourites are: 

Crispy Unfried Buttermilk Chicken:  
- tender, slightly spicy
- low fat and cholesterol
- prepare the night before
- not a fryer in sight

Beef koftas: 
- wildly popular
- make the night before
- low-fat creamy dip 
- larger koftas even better  

Fabulous Frugal Fishcakes: 
- easy peasy
- kidult comfort food
- eat by hand 
- or stuff into buns with salad

Tandoori Chicken: 
- when you could murder for a curry
- prepare the day before
- freezes well

Vegan Bolognese: 
- muscular, full-bodied
- low-fat & cholesterol
- contains wine
- pleases carnivores too
- spoon required
- serve over buns, chips or pasta




These recipe have  been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.