BEETROOT & SMOKED MACKEREL SALAD, healthy, Vegan & vegetarian option

Full of goodness: Smoked mackerel and tangy beetroot...

More heatwave food below...

Not much finger-lifting here: Smoked Mackerel & Beetroot Salad
'The beetroot, radish and dressing really make the smoked mackerel sing.' Taster

It's tempting in this heat to concentrate on bbq'd meat and salads but fish should be considered, too.  It cooks quickly, takes on marinades beautifully and is easily digested.  And is rich in omega-3, which every body needs. 

Fish is also heart-healthy and should be eaten twice a week. 

If you buy smoked fish, no cooking at all is needed.

This Smoked Mackerel and Beetroot salad is ready in minutes and is bursting with flavour, moistness and crunch.  Team it with the 10-minute Smashed Potato Salad and spend the rest of your normal cooking time enjoying the sun.

Smoked mackerel is the least expensive of smoked fishes.  The budget conscious should beware of less expensive brands - they can be very salty.  The Blogger prefers the drier individual mackerel sides available at good fishmongers but most major supermarkets do a good selection*.  

Cost: £1.50
Serves: 1; multiplies easily


Ingredients 
   2 half fillets smoked mackerel, peppered for pref.
   3-4 radishes (the long breakfast radishes for pref but any will do)
   few chives

   2 med cooked beetroot, fresh or cooked

   Balsamic/Orange vinaigrette
     3-4 tbsp good olive oil
     1 tbsp balsamic vinegar
     good pinch salt and 1/8 tsp pepper, pref. coarsely ground
     1 rounded tsp Dijon mustard
     zest one orange
     1-2 tbsp orange juice


Method:

1. Make vinaigrette
2. Peel beetroot cooked from raw OR remove outer layer from packaged beetroot; cut into 1inch/2cm cubes
3. Pour enough vinaigrette over cubes to generously moisten; set rest aside to serve at table
4. Pile beetroot on a plate
5. Arrange mackerel on top
6. Thinly slice radishes; chop chives; scatter prettily around beetroot and mackerel 
7. Chill till ready to serve

Comments:

'Smoked mackerel is one of my favourite fishes but the beetroot and perky dressing really makes it sing.' Retired writer

*67 prefers M&S and the (good value) Waitrose Essentials

 Tips:

• Vegetarians and Vegans can replace mackerel with hard boiled eggs, smoked tofu or drained chickpeas which have been  sprinkled with smoked paprika and baked in a moderate oven for 10-15 mins until crisp
• Liked this? You'll also like Smoked Mackerel, Egg & Potato Salad

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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.    

AVOCADO, BEETROOT & BREAKFAST RADISH SALAD, Vegan

Cool AND Beautiful: delightful salad making the most of summer...

Avocado, Beetroot & Breakfast Radish Salad 
'The nicest most refreshing salad with really stunning flavours.' Taster

Beetroot is a wonderful vegetable; it tastes fabulous, has a myriad of health benefits and makes anything it is teamed with look marvellously picturesque. 

The root is low in fat/calories (great for weight loss), is full of vitamins and antioxidants and has masses of good fibre (great for the digestion).  It also sports high levels of folic acid - a boon for pregnant women.

This thrown-together summer salad teams beetroot with avocado and breakfast radishes (the long ones - though ordinary radish will do) and an orange-flavoured balsamic dressing in a winning combination.  A bit more of this salad veg and a little less of that won't be a problem.

The salad has lovely layers of flavour and texture; crunchy leaves contrast delightful with creamy avo and mellow beetroot. 

This will make great picnic food alongside cold eats; pack the ingredients separately and assemble on site.

Cost: £2.50'ish
Serves: 4 good-sized portions; recipe multiples easily

Ingredients:
    2 med cooked beetroot, thin outer layer peeled, cut into 1/2in/1cm cubes (cooked from raw or packaged is fine)
   1/2 avocado, peeled, in 1/2in/1cm cubes, with half a lemon squeezed over it and seasoned with pepper & salt
   handful of breakfast radishes (the long ones have less heat but ordinary radish will do) thinly sliced (at an angle with the long ones)
   a generous couple of mugs chopped lettuce leaves, rinsed & dried (any will do)
   2 generous handfuls grated carrot

(The salad is wonderful with the above ingredients but you can also add a handful of cooked peas and corn niblets.)

 Balsamic Orange Vinaigrette 
     3-4 tbsp good olive oil
     1 tbsp balsamic vinegar
     good pinch salt and 1/8 tsp pepper, pref. coarsely ground
     1 rounded tsp Dijon mustard
     zest one orange
     1-2 tbsp orange juice

Method:

FRUGAL FOOD: INSTANT NO-ADDED-SUGAR SORBETS, healthy indulgence

During a heat wave, give family & friends a no-sugar instant sorbet instead of fat & preservative laden ice cream - they'll love you for it 

Mango, Mint & Ginger Instant Sorbet
'Glorious, whatever the weather!' Taster

Sorbets are a terrific substitute for the sugar, cream and preservative laden ice creams that kids keep demanding.  And, if your child is the right age and dexterous enough, they can make the sorbets themselves.

All you need is a smoothie maker, some frozen fruit (which of course you've been stockpiling in your freezer over recent weeks when bargains have been many!) and a bit of flavouring. 

Result: no-added-sugar cooling sweetness costing only a few pennies.  And  good for you!

67 has given a recipe for a recent favourite Mango, Mint & Ginger but truly any fruit will do, so long as it's frozen.  Try Strawberry & Banana, Blueberries & Candied Ginger, Apple & Cinnamon.  

67 also tested a Capucchino Sorbet -- frozen strong coffee mixed with double cream and chocolate shards.  It was lovely; even better with a shot of cognac  on top but clearly not good for you especially if there are cholesterol issues.   

Cost: less than a pound 
Serves: 1-2 but recipe multiplies easily

Ingred:
   1 cup frozen mango, originally fresh OR drained tinned in juice, not syrup
   2 tbsp orange, lime or lemon juice OR water
   1/2 tbsp fresh mint leaves
   1 tsp grated ginger (opt)

Method:

1. Blend all ingred in a smoothie maker (some blenders aren't as effective as smoothie makers)
2. Taste; depending on the fruit a few drops of maple syrup or a teaspoon or so of sugar may be necessary
3. Serve, garnished with mint leaves.

Tips:

• frozen yoghurt with frozen fresh fruit is next on the list of ingredients 67 will test for sorbets
• during a heat wave, frozen fruit is also good for breakfast, with yoghurt

             

See Nav Bar:RecipesII/Desserts (near end of list)...

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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

SMOOTHIE FOR STOMACH UPSETS, medicinal, no added sugar, vegan

Having a dicky tummy whatever the time of year is no joke...

3-ingredient Smoothie that soothes summer stomach upsets
'This tasted really good and the ginger helped my stomach settle within an hour.' Taster

...here's something that will help.

Hot weather/seasonal festivities can lead to stomach ailments of various intensity.  

According to the NHS, common symptoms are:

• feeling sick to the stomach
• stomach cramps
• tummy pain
• lack of energy & weakness
• low or no appetite
• fever

and in worst cases:

• vomiting
• diarrhoea

The most important treatment is to drink plenty of liquids but also:

• don't eat until you feel up to it and stick to small non-fatty meals
• bland foods like toast, crackers, rice & bananas are good choices
• avoid alcohol, caffeine, fizzy drinks & spicy and fatty foods
• if things haven't improved within 3 days, see your doctor

In the early stages of stomach discomfort, this smoothie is perfect.  It is also an ideal remedy during a heatwave: it's liquid, tasty, naturally sweet, soothing and refreshingly cold.  

Cost: pennies
Serve: 1

Ingred: 
    2 generous handfuls frozen strawberries
    1 ripe banana, peeled
    1/2-1 tablespoon grated peeled fresh ginger 
    1/2 cup water

Method:
Blend in a smoothie maker or food processor; add a slice or 2 of banana for garnish.

                                              More smoothies, on Nav Bar: Recipes I/Drinks...

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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. 

3-MINUTE ASPARAGUS, PEA & CORN SALAD, almost no cooking, Hot Weather Dishes

Barely any cooking; perfect for the busy cook...

Quick & easy concoction of fresh & frozen veg in a cool creamy sauce

This simple salad is a doddle to prepare and is ready almost instantly -- a boon in a heatwave or on a festive occasion.

It has a base of frozen peas, packaged corn niblets and raw mushrooms.   A few thin spears of asparagus add a luxurious touch without busting the budget.  The frugal can substitute green beans. 

It's a lovely combo exactly as it is; adding other ingredients, whether raw or crisply cooked, isn't recommended - they will mask the lovely taste & texture of English asparagus. 

Cost: £1.50
Feeds: 2-3

Ingred:
   1/2 cup corn niblets
   1/2 cup frozen peas
   6 asparagus spears, cut into 4 pieces each

   1/2 cup raw mushrooms in small dice
   2 tablespoons pine nuts or sunflower seeds

Dressing   
   1 1/2 tbsp 0-fat plain dairy or plant yoghurt
   1 1/2 tbsp mayonnaise
   1 tsp balsamic vinegar
   pepper & a little salt

Method:

1. Hold each asparagus spear at each end; bend until it snaps - usually about 2/3 - 3/4 of the way down. Discard the bottom bit and cut the rest into four pieces.
2. Bring a small pan of water to the boil; add corn, peas & asparagus; cook 2 mins only, drain and plunge into a bowl of ice water; drain
3. Mix with mushrooms & nuts/seeds
4. Add dressing
5. Chill a few hours to allow flavours to blend

Salads on NavBar:RecipesII

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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. 

HAM & PEACH LOWER-CARB PASTA SALAD, vegetarian & wheat-free options, prep ahead

Definitely not dull and boring...and it's low-carb!

first posted 2017; updated 5/23

 Ham, Peach & Vegetable Pasta Salad: low-carb  
'Not the usual dull boring pasta salad but a different taste in every bite' Taster 

Even carb-phobics will love this healthier pasta salad.  The trick is in using high-fibre pasta and matching it with an equal or greater amount of protein, veggies and maybe fruit. Tie it together with a lower-fat creamy dressing and voila!

67 used M&S' reasonably priced Italian wholemeal pasta  and none of the tasters noticed it was wholemeal.  (A wheat-free option is the equally tasty but much more expensive spelt wholemeal pasta.) 

The recipe is double-duty -- the base will serve both carnivores and vegetarians, saving time and effort.  Everything can be prepared the day before and assembled before serving.   

It's a gorgeous satisfying salad for picnics in or out.  67's tasters say it was even better on the 2nd day!

Cost: depends on ingred: min £3.50'ish with home-cooked ham hock (5/23)
Serves: 4-8


Ingred for Base:
   200gms/just over 7oz dry wholemeal pasta, cooked according to packet until al dente; rinsed, drained and lightly tossed in a tbsp olive oil 
  1 tin sliced peaches in juice, drained & coarsely chopped OR a couple of coarsely chopped ripe peaches or nectarines 
  tabasco or finely diced chillis or chilli flakes to taste (opt)
  generous handful pine nuts (or for the frugal, sunflower seeds)
   
   at least 200gms/just over 7oz, pref more, of any or all of these veg: leftovers or cooked 3 mins in boiling water & plunged into ice water:  
    cauliflower florets
    broccoli florets
    French beans
    corn niblets
    peas
  PLUS


raw: any or all of small handful: radishes, thinly sliced 
        mushrooms (chestnut are good) in 1/4 inch dice
        celery, peeled, in 1/4 inch dice
        bell peppers, seeds & membranes removed, in thin strips

  fresh parsley & basil (opt), not finely chopped

Carnivore Option: 
    1 cup shredded ham hock or deli ham 

Vegetarian Pasta Salad 

Veggie Options: 
    Grilled or roasted asparagus
    sun blush toms
    shards of parmesan (for those with deep pockets) OR feta OR goat's cheese OR mature lower-fat cheddar (Cornish Cove recommended)
    vegan: spiced firm tofu


   Yoghurt-Mayonnaise with Lemon
   8 tbsp strained 0-fat yoghurt
   6 tbsp mayonnaise
   1 1/2 tsp white wine vinegar or lemon juice
   1 1/2 tsp finely grated lemon zest 
   pepper & salt

OR if budget demands, mayo or salad cream with lemon zest & juice , salt & pepper
   Mix well.

Method:

1. Thoroughly mix pasta, chosen veg &  pine nuts; each spoonful should hold pasta, fruit and lots of veg 
2. Stir in enough yoghurt-lemon-mayonnaise to moisten
3. Add tabasco/chilli if using and herbs not finely chopped 
4. Season with pepper & little salt; 
5. Divide according to needs
6. Carnivores: stir in ham hock and peaches; taste; adjust seasoning; more chilli/tabasco may be needed 
7. Vegetarian: Add extra vegetarian options plus chosen cheese and/or tofu 

Comments:
'Amazing.  Really like the peach and the broccoli but needs more chilli.' Mature office administrator
'A summery salad with a good blend of textures.  Definitely not the usual dull and boring pasta salad; if offers a different taste in every bite.  I want more.' Mature Political agent 

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