Isobel's Splendid Spring Rolls: Triple Duty; Dairy Free Wrappings; Shallow-fry, Air-fry or Oven; freezable

Isobel, the Blogger's neighbour, makes the the tastiest of spring rolls.  They have a moreish filling of delightfully flavoured protein and veg, and a light crunchy brittle exterior that will - if you're not careful - scatter down your front.  (Not that you will care!!)

Beef & Vegetable Spring Rolls, air-fried from frozen, with Hoisin Sauce
0ptions for other cooking methods and fillings 

The Blogger often avoids spring rolls even in good Chinese restaurants because too often they are soggy and greasy.  Isobel's spring rolls are utterly more'ish and the Blogger has been known to devour several in one go! 

A lively octogenarian from the Philippines, Isobel agreed to show 67goingon50 how to make them, in her tiny flat with little working space.

The process is simple but involves several easy steps which can be broken into two stages.  Making the spring rolls takes time but little effort; having at least one other person to help is recommended.  An older child could help stuff and roll; younger ones could transfer the finished product to a platter awaiting cooking. 

The recipe is versatile and frugal; Isobel sometime uses tinned tuna as her protein and replaces individual veg (but NOT the carrots, cabbage and onions/celery) with whatever's in her vegetable bin.

Note: spring roll wrappers usually contain only flour, water and salt; wrappers labelled as vegan are wholly plant based

Cost: depending on ingredients, £6.50'ish

Makes: about 50

Ingreds:

500g/17.6oz minced beef, chicken, pork OR firm tofu or your favourite vegetarian or vegan  mince

1 large raw egg

1 pkt large square spring roll wrappers (see photo for size and brand). (You can use smaller round won ton wrappers but these are much easier to work with;  leftovers make brilliant scratchings for dipping into sauces, especially home-made Sweet Chilli Dipping Sauce)

2 generous handfuls frozen petit pois OR trimmed green beans cut to size of peas  

2 medium carrots, washed, peeled & grated

1 large white onion OR 4 sticks celery or fennel, washed, bottom 2 inches removed, peeled & finely chopped

4 small spring onions, finely chopped (if not using white, add equivalent in green)

1/3 small cabbage: leaves separated, washed and finely chopped 

1-2 fresh chilies OR 1/2-1 tsp chilli flakes OR 1/2-1 tsp chilli crisp

2-3 large garlic cloves, grated (opt)

salt & pepper

a few finely chopped tomatoes, seeds removed (opt)

2-3 tbsp hoisin sauce OR if not using salt, soy sauce OR oyster sauce (opt)

Serve with: hoisin, soy OR oyster sauce and/or hoisin sauce OR Sweet Chilli Dipping Sauce.  

Method

1. Prepare all the veg as stated and arrange separately on a platter (this can be done the night before)

   

   clockwise from back: green beans, spring onions, celery, carrot, cabbage
   

    

2. In a large non-stick frypan over medium heat, cook protein until all the rawness is gone, stirring frequently so that it forms crumbles; leaving heat on, pour protein through a strainer to get ride of excess fat, saving 2-3 tbsp. (if using firm tofu, squeeze out excess liquid and pulse in a blender until the tofu looks like mince) Place protein in a large bowl
3. Add 2-3 tbsp fat to the pan and all the veg, turn heat down to medium-low and cook, stirring frequently until all is cooked through - up to 15mins
4. Add cooked protein, mix evenly; taste; add s&p & sauce if needed; stir well

   

   Beef Spring Roll filling (before egg is added) 
   (poultry, pork, tinned tuna or vegetarian mince can also be used)

5. Add egg; stir with a fork till evenly distributed.  This is your filling

PREPARING THE ROLLS

1.  Cut the wrappings diagonally
   
   
   
2. Separate leaves and pile on a flat surface (they're quite robust but be a little careful); you'll need about 3/4 of the pack
3. Lightly flour a chopping board and arrange the filling, a small bowl of water and a small plate of flour nearby
4. Spread a spring roll triangle on the board with the point facing upward (press   arrow for video instructions or see details below)

   5.  Place a scant 2 tablespoons filling in the centre of the wrapper and form into a loose cylinder; fold bottom of wrapper up and over the filling, tucking the upper edge under the top edge of the filling; roll contents tightly, including the left and right hand sides of wrapper; 2/3 of the way up, neatly fold wrapper sides on top of the roll tucking under if necessary; the top corner of the wrapper should be empty, dab some water on its edges; finish rolling the filling enclosed in its wrapper until reaching the top of the triangle; roll the completed spring roll back and forth on the board to make a neat circular shape; place on a platter.  Note: unlike won ton wrappers or filo pastry, spring roll wrappers do not dry out quickly but if the process is taking more time than expected, cover the completed rolls and the pile of wrappers with damp clean tea towels or new j-cloths)

COOKING: 

• Spray or brush lightly with vegetable oil unless on a low-fat diet or using an air-fryer which cooks naked spring rolls beautifully 
• The filling is already cooked, so cooking time is relatively short

From fresh 

1. Shallow fry on med high heat, watching closely; turn frequently until all sides are golden; maybe 5-7 mins; transfer to a sieve or baking rack to keep bottoms crisp.  Keep warm on a wire rack in an oven at 100C/200F but no longer than 15-20 mins
2. Air Fryer 5-8 mins on bake at 180c/350F, turning once.  If worried about fat levels, lightly brushing or spraying with oil is your choice (many like a bit of oil); 'naked' spring rolls are beautifully crunchy (many prefer them,  though one with dental issues complained mildly about the wrappers - not the filling!) 
3. Oven preheat to 180C/350F; arrange spring rolls on a wire rack with a little space in between; bake 10-12 mins turning once or twice or until golden; keep warm in a low (100C/200F) oven no longer than 15-20 mins

From frozen (for shallow frying or oven, defrost before spraying with oil)

1. Shallow frying and oven, cook as for fresh
2. Air Frying, preheat air fryer to 180C/350F; no need to defrost, place spring rolls onto the  tray; bake 8-13 mins, turning once or twice until golden

LEFTOVERS

1. Cooked Spring Rolls: For tomorrow's lunch. Spring rolls apparently will only  stay crispy if eaten cold. Cool them in the fridge on an uncovered wire rack (to allow steam to escape) 30 mins.  Pack the rolls into a lunch container and refrigerate until needed 
2. Freezing Uncooked Spring rolls.  Place on a flat tray with a little space in between, freeze; store in an airtight container in layers separated by a sheet of greaseproof paper.    
3. Leftover filling: stir-fry into rice or noodles OR add to soup or salad OR freeze for future spring rolls
4. Spring Roll Wrappers:  crunch up, lightly brush or generously spray with veg oil; shallow-fry, bake or air-fry into wrapper scratchings OR freeze, defrost and make wrapper scratchings

Comments: 

'The best ever; I highly recommend them!' semi-retired writer

Tips:

Shallow fry: cover base of pan with a thin layer of vegetable oil, adding more if needed as you proceed with cooking

Please leave a Comment in the box below

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This recipe is from Isobel; instructions, video & photos are from  B M Lee/ Bright Sun Enterprises.  It may not be reproduced without  written permission 

BROCCOLI, NEW POTATO & EGG SALAD: Vegetarian, easy-peasy

Freesh, colourful combo hits all the marks for a June potato salad...

Unexpected combo makes a terrific side

New potatoes are one of life's luxuries at the start of the season (ie now) and though more of a drain on a wallet, is - for a treat - worth it.

Those thin skins; the slightly waxy tender flesh; the smaller-than-normal size!  

What sets new potatoes apart from other potatoes is that they are harvested early in the season when the leaves are still green. This means new potatoes aren't completely mature; the sugar inside them hasn’t turned entirely to starch.  It makes the potatoes sweeter than normal and when cooked, boosts their creamy texture. 

New potato afficianados would say no other potato will do for some recipes and it's partially true...there is nothing like a new potato.  

That said, while 67 loves them, in this recipe during a cost of living crisis, any small waxy potato will be absolutely fine.

Cost:  £2.25, less for ordinary potatoes (June 24)

Feeds: 1-2 but recipe doubles easily

Ingreds:

Salad:

150gm-200gm (5.2-7oz) new (or small salad) potatoes halved

150'ish grams fresh or tenderstem broccoli (stems and florets)

1-2 hard-boiled eggs, peeled

Yoghurt-Mayo with lemon 
   3 tbsp strained 0-fat yoghurt
   1.5 tbsp mayonnaise
   3/4 tsp white wine vinegar or lemon juice
   3/4 tsp finely grated lemon zest 
   pepper & salt

Method:

IMMUNITY BOOSTING SOUP HOT & SOUR FOR A BIG FREEZE/STORM: health-boosting; vegetarian or carnivore/fish options, dairy free

It's warming, spicy & exotic: it gets the blood flowing, is stunningly delicious and packed with ingredients which strengthen body and soul.

first posted 2015; updated 11/20

Hot & Sour Soup - warming and health giving!
'I love this; it's got amazing flavours & is so easy to digest!'  Taster 

An Oriental favourite, Hot & Sour Soup, is not only unusually delicious, it's also packed with ingredients that boost the immune system at a time of year when it needs strengthening. 

Unlike most commercial Hot & Sour soups, 67's does not have a clear base.  But it shares good strong flavours and has the added bonus of creamy, non-dairy textures.  With plenty of fresh ginger and chilli, the soup warms and invigorates internally.   

There are several steps to complete to get to the finished product but they're straightforward and well worth it.  They can be completed in two stages.  

Three ingredients are needed which may involve some shopping.  Two - dried shiitake mushrooms (expensive but keep forever) and fresh preserrvative-free tofu -  requires a trip to Chinatown. Tinned bamboo shoots are available in major supermarkets incuding M&S.  See Chinese Ingredients to Spice Up Your Cooking.

The soup does not freeze well but is so tasty it will go fast.

Cost: between £6-8'ish, once special ingred are purchased (Jan 24)
Serves: 8-12; recipe halves nicely

Ingred:
   2 med to large dried reconstituted Chinese mushrooms, incl juices (see method) set aside (optional but adds unique flavour; replace with equivalent dried porcini mushrooms)

   1/2 cup/70 gm/2.5 oz bamboo shoots

   70-100 gms/2 1/2-3 oz minced poultry, shredded white fish or minced seafood (vegetarians/vegans can replace with soya mince or crumbled tofu)
   1/2 tbsp light veg oil

   1 tbsp reduced-salt (not low-salt) soy sauce
   1 large clove garlic, minced or grated (opt)
   1/2 to 1 tbsp grated peeled ginger

   1 chilli, halved and de-seeded OR 3/4'ish tsp chilli flakes 
   

   5 cups/1 litre good stock (pref home-made but granules, cubes are ok)

   2-3 tbsp red wine vinegar/red grape juice

   strained juice from mushrooms

   2 tbsp cornstarch mixed with 3 tbsp cold water  

   1 pad regular fresh tofu (125g/4oz), thinly sliced or diced (silken tofu will do but collapses as it cooks) 

 *Note: Preservatives in some pre-packaged tofu in health shops and supermarkets can be difficult to digest, producing bloating and gas.  67goingon50 has reduced the amojnt of tofu in the recipe and now uses fresh tofu from London's Chinatown on Gerrard & Lisle Streets.  The brand tested was from Loon Fong food market: it's called New Kong Nam and is made in the UK without preservatives (look for the use by date).  The texture is neither silky or ultra-firm but does not dissolive in soup.  It's £3 for 600g or 4 pads/squares, enough for two meals.   

   1 tsp coarse black pepper
   2/3 large mug frozen peas

   1 tbsp toasted sesame oil
   

   2 lightly beaten eggs (opt for vegans)

Method:

1. Chinese Mushrooms.  Pour boiling water over dried mushrooms; leave at least 20 mins; drain, reserving juice but discarding sediment; remove stems; slice caps thinly; set aside  
2. Bamboo Shoots.  Drain & rinse; cut in thin matchsticks; set aside
3. In a large heavy pan over medium high heat, saute meat/fish/veg protein in a little oil until crumbly & brown; add soy sauce, ginger, garlic and chilli; stir
4. Add stock, red wine vinegar and reserved juice from dried mushrooms; stir
5. Reduce heat to med; mix cornstarch with cold water to make a slurry; add to pan, stirring until the mixture begins to thicken   
6. Add mushrooms & bamboo shoots
7. Bring to a boil and take off heat; set aside; if part preparing ahead, cool & refrigerate
8. When ready to serve, remove & discard fresh chilli if used 
9. Add tofu & bring to a boil
10. Add peas, pepper and sesame oil
11. Beat eggs lightly; pour in a thin stream into the soup; remove from heat
12. Serve with finely diced chilli or chilli flakes on the side

Comments:

'I could eat this all winter; it's got amazing flavours, makes me feel warm inside and is so easy to digest!'  Retired writer

                                                   

Tips:

Some people have noted that firm tofu - possibly due to preservatives?? or to ageing digestive systems? - can produce gastric discomfort and gas.  67goingon50 recommends leaving it out the tofu or reducing quantities to 1/4 or 1/3 of the recipe.  There is more than enough protein in the soup with the meat/plant protein and eggs.

                                                Soups on Nav Bar:Recipes II...

Please leave a Comment in the box below 

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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.

EXOTIC CHERRY SALSA: for bread/toast or carb free rolls, lower carb, budget-friendly, good fibre, vegetarian or animal protein; vegan option

Turn glorious cherries into a sensationally tasty salsa for a vegetarian toast topper or carb-free duck/chicken rolls... 

Ready for a close-up: Cherry Salsa with an Asian Twist 
'Sounds improbable but the cherry & onion blend so well; it's good with meat'

Apparently, it's going to get more difficult to find ready-made sandwiches in the shops due to rising prices for ingredients as well as difficulties in finding staff.  

But sandwiches are so easy to make yourself.

A well-made sandwich with a generous and/or snazzy selection of ingredients becomes much more than a snack, if not quite a meal.  And as the cost of living crisis bites, you can't do much better than that.

This recipe is presented in two-ways:

 Toast Topper & Carb-free Duck Rolls:
Both should probably be eaten with a knife and fork!

(1) an open-faced toast topper, 1 not 2 slices bread.  (But traditional 2-slice sandwiches will be fine.)  Just buy the best bread/rolls you can to show off this colourful tasty topping at its best.  Supermarket sourdough, the budget verion of proper artisan loaves, works well.  

(2) a bread-free Duck/Chicken Salsa Roll.  Carnivore tasters loved the vegetarian topper combined with leftover poultry; the two together amped up flavours.

Like all salsas, Exotic Cherry Salsa is easily thrown together.  

It will keep well in the fridge 4 days; if transporting to a picnic or barbecue, pop it in a large cooled jar with a tight fitting lid lined with a couple of layers of cling film.    

Cost:  £3.50'ish, depending on bread/lettuce choices  (7/2025)
Makes: 1.5 cups, multiplies easily

Ingred:

Salsa: 
   1/2 cup cherries, halved, stones removed (if large, quarter cherries)  
   1/2 cup cherry toms, halved
   1/2 cup cucumber, de-seeded & chopped in the same size as cherries
   2 tbsp finely chopped red onion, or white of spring onion, pickled 10 mins in 1 tbsp vinegar, large pinch of salt & large pinch sugar 
   1 med red chilli, seeds & membrane removed, finely chopped (you really do need a good amount of chilli)  OR 1/4 tsp or more chilli flakes to taste
   zest & juice of half a lime
   1 tbsp finely sliced green of spring onion

Asian additions: (optional but recommended, esp for carnivores)

   1 tsp reduced-salt soy sauce
   1 tsp dry sherry
   1 generous tsp finely grated peeled fresh ginger
   1/4 tsp 5-spice powder (opt)

For duck rolls: leaves of firm lettuce like Gems, washed and dried thoroughly (photo shows soft lettuce but something crisper holds the shape better; try also romaine or iceberg)

Vegetarian open faced sandwich:   

   1-2 tablespoons light veg oil (olive or groundnut) 
   100gm/3.5oz plain cream cheese  (dairy or vegan) OR for the frugal, cottage cheese pureed until smooth & seasoned
   good seeded wholemeal bread, toasted, OR flatbread, bought or home-made (15-minute flatbread)

Method:

QUICK EASY DENSE & LOVELY SODA BREAD FOR IRISH CHEESES: yeast free, high fibre, easy-peasy, opt for spelt flour

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

'Really, really great bread.' 'I really like the tartness of the berries and the oatmeal is a selling point.'  

This gorgeous fruity Cranberry, Molasses, Oatmeal & Nut Loaf bread is the perfect companion to Irish Cheeses on St Patrick's Day...and is wonderful toasted the day after. 

The bread, based on Irish soda breads, is yeast-free AND is ready for the oven in 10 minutes. It's so rich it doesn't need buttering (though many people can't resist).   Weighty but not heavy, it's delicious with a myriad of complementary flavours. 

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

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

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

Cost:  £4.00'ish (3/22)
Makes: one large loaf; recipe halves nicely

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

     4oz/113gm cold butter, in small cubes

     3/4 cup fresh cranberries, washed & drained OR dried berries reconstituted in boiling water 5 mins, rinsed & drained well
     scant half cup coarsely chopped nuts
     zest of an orange

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

Equipment: 

• 900gm/2 pound metal bread tin, OR 2 1 pound bread tins, lined with a strip of greaseproof paper down the bottom and extending above either side (makes it easier to get the bread out); grease sides of tin OR
• baking tray

  
Method:

CHEAT'S FRUITY COLESLAW, easy, high fibre, small household, vegetarian

Coleslaw with a twist, helped by supermarket friends...

Stock Photo: Jacob Stone on Unsplash
(Blogger forgot to take proper photo)

The 67 food processor is broken and on a busy day, there was neither time nor energy to finely slice cabbage and carrots by hand.

A regular tub of M&S fat-reduced coleslaw (just over a pound in money) was a decent solution but jazzed up with a few important changes was more than just 'nice'.

Supermarket coleslaws are saturated in dressing; dump the lot in a sieve and let it sit over a bowl for awhile so that some of the mayo drains off.  When ready, scrape underside of sieve to remove even more mayo.  Place in a bowl.

Add a little heat - tabasco or hot sauce - and/or some finely chopped fresh chilli (as mild or hot as you like) or a pinch of chilli flakes.  Mix.

Stir in a generous portion of bite-size chunks of - ideally - mango.  If the cupboard is bare of mango, try peaches or chopped orange segments.(See how to segment an orange at bottom of page here.

It's not home-made but it will definitely do!

Cost: £1.75'ish

Serves: 2-3

Ingreds:

1 container fat-reduced supermarket coleslaw

few drops of tabasco or hot sauce

finely chopped mild green or hot red fresh chilli OR generous pinch chilli flakes

generous handful bite-sized pieces of mango, peaches or oranges

Garnish: fresh parsley 

Method:

PASTA WITH CREAMY TOMATO BRANDY SAUCE & VEGGIE FRANKFURTERS: Vegetarian with vegan option

Don't forget to have a look at  Welcome to the Blog, 

with advice, info & photos, on the Nav Bar above.

A delicious end-of-the week pasta dish with complex flavours and plenty of healthy  elements... 

Pasta with Brandy Cream Tomato Sauce, Vegetarian Frankfurters, peas, peppers and parmesan

This recipe is a delight for small households at the end of the week, the fridges of which often contain foods too good to throw away but not in large enough quantities to make a main course.

It is also a great choice for vegetarians or vegans.   

If you're in the habit of cooking up a big batch of tomato sauce, bagging it up and freezing them, well done.  (Freezer bags of Italian Tomato Sauce are 67's favourite lifesaver.). Prep will be very simple.  If you don't have homemade sauce in your freezer a jar of ready-made will do but will obviously increase costs.

Cost: £2.50

Feeds: 2-3

Ingreds:

1.5 cups tomato sauce

1/8 tsp oregano

1/8 tsp cayenne

3-4 tbsp brandy

1/4 cup dairy or plant double cream

2-3 portions pasta of choice

 

3 vegetarian frankfurters

1/2 cup frozen peas

1/4 sweet red pepper, thinly sliced and sautéed in oil till al dente (opt)

Garnish (opt): shaved parmesan 

Method:

RUSSIAN POTATO SALAD: vegetarian, lower-fat, gut-friendly, make ahead, high fibre, leftovers

Few will turn down potato salad - carb-phobic or not - but this version includes high-fibre vegetables and less mayo...

Potato Salad with a Russian twist: tomato, hot sauce, mixed veg & pickles
'...tastes really great!''..the veg & pickles made it sing!'

Back in the late 20th century, you couldn't walk into a Spanish bar or restaurant   without seeing a huge mound of Russian Potato Salad (for all 67 knows, it may still be true.) Offered as a tapa or a side. Russian Potato Salad is studded with mixed veg and often pickles; the mayonnaise based dressing has a touch of heat from a shot - or two - of hot sauce.      

It was very popular, though currently out-of-style.

Making this at home is a doddle if you have a bag of diced mixed veg - peas, carrots, corn - in the freezer and some pickles or gherkins languishing in the fridge.  If you haven't, it doesn't take long to prepare diced cooked carrot and/or to pickle cucumber or radishes.

Have a go; 67 thinks the colourful salad will please even the kids.

Cost: £2'ish

Feeds: a crowd

Ingreds

760gm/1.5lbs potatoes

1 tea mug frozen mixed vegetables OR 1/2 tea mug each frozen peas and diced carrot (2 carrots) 

2-3 tablespoons chopped gherkins or dill pickles OR home-made pickled cucumber or radish prepared ahead (2 thick slices cucumber or small handful radishes - 67 used mixed breakfast and normal radishes)

Pickling Sauce

1/4 tsp salt

2 tbsp white vinegar

3/4 tsp sugar

grind of pepper

Dressing

1 cup 50-50 mix of thick plain yoghurt & mayonnaise

1-2 tablespoons tomato paste or tomato sauce for colour 

couple of shots of tabasco or hot sauce, flavouring but not overwhelming the dressing

few shots of Worcestershire sauce, to taste (opt)

pepper & salt

Method:

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

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

first posted 2019; updated 5/23

Cranberry Nut Oatmeal Molasses Bread
with Blue Lancashire & Butter 

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

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

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

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

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

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

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

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

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

     4oz/113gm cold butter, in small cubes

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

     scant half cup coarsely chopped nuts
     zest of an orange

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

Equipment: 

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

  
Method:

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

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

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

Health Notes:

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

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

Tips:

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

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

                        

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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. 

SKINNIER HEALTHIER 2-POTATO IRISH MASH: frugal, make-head, easy, no dairy option, vegan option

A healthier twist on Champ, the popular Irish mash -- smooth, creamy & piquant

updated Mar 2025; first posted  Aug 2016

Much more sophisticated and nicer than Bubble 'n Squeak!

photo  13.10.2019

The carb-conscious should save up their weekly carb intake for this one; it's worth it.

Rich, light and smooth, flecked with tender spring onions, this champ - adapted from the Irish - is so much nicer than bubble & squeak.  

It is also healthier.  Sweet potatoes slow down carb release and add gorgeous colour to the usual potato mash.  0-fat yoghurt replaces some full-fat milk.  

Prep is made easier by baking the potatoes then peeling & mashing them.  It's a perfect make-ahead dish -- it'll keep warm over boiling water.  Reheating is a doddle in an oven,  steamer or microwave. 

  
67's champ is lovely for breakfast with eggs and crisply fried shredded ham or pastrami/spiced beef.  It's also suitable for a budget-friendly main course, alongside beef brisket or meatloaf OR pork or ham. 

For a frugal meal, mix in shards of leftover meat, tuna or smoked mackerel, bake in a moderate oven and serve with vegetables or salad. 

Cost:  £3'ish plus cost of any meat or animal protein
Feeds: 2-3

Ingred:
   1/2 kilo baking potatoes, rinsed & halved vertically (usually 2)
   1/2 kilo sweet potatoes, with blemishes removed, in similar sizes to potatoes
    1-2 oz/25-50 gm butter (dairy or plant)
    1 small bunch spring onions, finely chopped    
    150 ml diary or plant milk
    100 ml 0-ft dairy or plant yoghurt (67 uses goats yoghurt)
     1/2-1 tsp salt

Method:

1. Bake potatoes naked, not wrapped in foil, at 400f/200c/180fan 30-45 mins
2. Heat milk until bubbles appear around the edges of the pan; take off heat and add a third to a half the spring onions; leave 5 mins then whisk in the yoghurt; set aside
3. When potatoes are done, peel; cut off any crusty bits; place flesh in large bowl
4. Add butter & salt; mash by hand or break down with with electric beaters on slow until no lumps remain - don't overbeat; the potatoes will turn into glue 
5. Little by little, add warm milk & onions to potatoes, whisking by hand until just before they get sloppy (67 used 4/5 of the milk); you're looking for smooth, light and creamy mash; stir in the remaining spring onions to taste (67 used almost all of them) 
6. Serve immediately or refrigerate overnight in a heatproof bowl/baking dish
7. When reheating the champ, remove from fridge half an hour beforehand to allow to come to room temperature 
8. Reheating on the hob: place the bowl of champ on top of but not touching bring a deep saucepan of boiling water; cover with a lid or foil, reduce heat to medium high; every ten minutes, stir, bringing the warm champ at the bottom up to the top until potato is heated through; check seasoning; add more salt & pepper if needed
9. Turn heat to low; keep covered until ready to serve.  
10. Reheating in the oven: preheat the oven to 180c/350f; bake 20-30 mins; leave the champ uncovered for a crispy top 
11. Serve with extra butter 

Comments:
'The great thing about the Two-potato Champ was its simplicity. I love mash; the addition of sweet potato and the easy preparation made a lovely change to one of my favourite meals.'  Middle-aged political agent

Tips:

• For individual champ cakes, reduce the amount of liquid by 1/4, form into patties and shallow fry in oil until crispy
• To save fuel while baking the potatoes, use the oven for something else (granola, cake) 

More vegetarian on NavBar: Recipes II

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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. 

Sprout Pear Cranberry Walnut Slaw: vegetarian, vegan opt, lower-fat & carb, high fibre

No matter the weather, everyone will welcome this crunchy, sweet, tart slaw of creamy sprouts ...

 Autumn Slaw: Sprouts, Pear, Cranberry & Walnut in Lemon Pepper Dressing
'...a bright flavour burst with a good range of textures''

updated 2024; first posted 2017

This gorgeous salad provides a lovely contrast to root vegetables as Autumn digs in.      

It's crunchy, beautiful to look at and offers a terrific combination of flavours and textures.  The lively dressing perfectly complements the raw veg, fruit and nuts. 

It scores high on the healthy meter -- low salt & preservative, lower fat & carb and lots of vitamin-rich great fibre.  

It's wallet friendly, too; the only speciality item is dried cranberries but they can be replaced by diced grapes, sultanas, apricots or dried blueberries

Preparation is quick and easy. 

Cost: £3'ish (2024)
Serves: 4-6

Ingred:
   160-200gm/7oz sprouts
   1/4 cup dried cranberries blanched in boiling water, drained and dried + 1 tsp honey or maple syrup OR 1/3 cup seedless grapes in med dice
   1/3 cup walnuts coarsely chopped

   1 med pear, not too ripe
   1 tbsp lemon juice mixed with 1/4 cup water
   

Yoghurt Mayo Dressing with lemon zest and pepper  
     4 tbsp strained or Greek plain sugar-free yoghurt
     3 tbsp mayonnaise
     zest of one lemon
     2 tbsp lemon juice, to taste
     1 tsp cracked black pepper
     1/4-1/2 tsp salt

Method: