FABULOUS FRUIT STUFFED HAND-HELD PASTRIES low-sugar Indulgence, Vegetarian

Wallet-friendly ripen-at-home nectarines and a few handfuls of berries make an easy, winning dessert/packed lunch...

Hand pastries with nectarines, blueberries & ginger
(plus cinnamon sticks from leftover pastry)

'The combo of generous fruit, icing & melt-in-the-mouth pastry is wonderful!'  

Hand-held pockets of flaky pastry with a juicy fruit filling -- triangular or in  rectangles -- are a popular kidult lunch-box pleasure.  They also make a great tea-time sweet and, with colourful juices oozing out of shards of pastry, an indulgent  dessert with cream or yoghurt.

Generous fruity filling
in Michel Roux's pastry

The filling has to be generous for these; cut the top layer of pastry dough longer than the bottom and there'll be enough room for a mound of fruit.  And many satisfied, smiling faces.

In early trials, 67 teamed nectarines with blackberries and cinnamon; the finished product was dusted with icing sugar.  In another version, the blackberries were replaced with blueberries, ginger in syrup was added, and the finished product was dribbled with an icing sugar glaze scattered with flaked almonds.  That version got rave reviews.  

Conscious of busy households at this time of year, 67 made a batch using ready-made all-butter puff pastry*.  They were fine and popular with the tasters. 

But the home-made rough-puff pastry (Michel Roux's recipe) -- cheaper and lower in preservatives --  was amazing.  

Cost: min £3, more for ready-made pastry
Feeds: min 4, with a few cinnamon pastry twists as well

Ingred:
   1 pkt all-butter ready-rolled puff pastry OR 1/2 recipe Michel Roux's rough-puff pastry
   3 fat ripe nectarines, peeled, cut into 16 segments then halved horizontally
   1-2 handfuls blackberries or blueberries
   2-3 globules drained ginger in syrup, finely diced
   1 generous tsp juice from ginger in syrup

   a few teaspoons ground almonds

   1 egg, beaten with a teaspoon of water

   icing sugar OR icing sugar glaze (3 tbsp icing sugar & 1 generous teaspoon milk) OR melted white chocolate (opt)
   toasted flaked almonds (opt)

Method:

DADS' LATIN AMERICAN CORNBREAD, easy-peasy, low sugar/salt, yeast-free, snack, side, breakfast, opt for dairy-free, opt for spelt

Perfect Guy food: for breakfast, snack, side, buffet or picnic...

first posted 2016; updated 12/24

American Cornbread with a Latin twist: Cornbread with Chilli, Chives & Niblets

photo 10/3/16

FIRST POSTED 2015 updated 12/24

Bold flavours and combinations seldom go amiss when it comes to guys and this wonderful cornbread fits the bill.  Classic American Cornbread, made with coarse cornmeal called polenta (see notes below) is stuffed with chilli, spring onions and corn niblets bringing a hit of heat and delicate crunchiness to a savoury tender bread.  

The cornbread browns to burnished beauty; the texture somehow is both light and dense. It probably leans more towards cake than bread but without the sweetness.  Which is no bad thing.

It scores high in the health stakes: barely any sugar, low-salt and no yeast.  And it takes just 10 mins to prepare.  

Eaten warm, it is a joy served with piping hot coffee for breakfast/brunch.  It is equally fabulous at room temperature for a buffet.  For a picnic, bake and transport in muffin tins, reducing baking time by 19-15 mins.

For a change, replace or supplement corn niblets with ham/cooked bacon or turkey bacon and/or dairy or plant cheese.

Produces: 10 thick slices or 12 good-sized muffins
Cost: around £4.25'ish, depending on additions (12/24)

Variations:

Bake in a 22 cm/1.3 litre/2lb loaf tin or a similar sized cast iron skillet, or 

well-greased or lined muffin tins.  Double the recipe and bake in a 28x33cm/11x13in rectangular pan.

Ingred:

140g/5oz white common wheat or spelt flour mixed with a tsp of baking powder 
125g/4.4oz coarse cornmeal/polenta, organic if poss  
1 Tbsp sugar (opt)
1 tsp salt
1 Tbsp (yes, tbsp) baking powder

70g/2.5oz dairy or plant butter, melted and cooled OR half butter, half light vegetable oil
2 med eggs
200 ml dairy or almond milk 

125g fresh or drained tinned sweetcorn kernels
3-4 spring onions green and (opt) white, in very thin 1.5inch[ieces,  OR 3-4 tbsp chopped chives OR a mixture of both

1-2 red chillis to taste, membranes & seeds removed, finely sliced as with spring onions OR 1/2-1 tsp chilli flakes
1/2 tsp pepper

4 oz/110 gm grated strong cheddar (opt)

Method:
      Preheat oven to 190C/170fan/375F/gas 5

1. Generously grease (a) loaf pan; fit a strip of greaseproof paper on the bottom, extending at the ends, for easy removal OR (b) generous grease (pref) or line muffin tins
2. Sift dry ingredients into a large bowl
3. Whisk eggs with milk; add melted butter, corn, spring onions, chillis & pepper; stir well 
4. Tip wet ingred into dry; combine loosely but evenly.  Lumpy is fine except in the case of organic polenta which has not been pre-cooked, in which case mix thoroughly but not vigorously. 
5. Rest 10-15 mins 
6. Scrape into tin, levelling it off with a spatula OR fill muffin tins 2/3 full
6. Bake 30-35 min foir loaf or 20-25 mins muffins until golden and a skewer inserted in the centre comes out clean.  
6. Run a knife around the inside of the tin/s and turn onto a wire rack to cool.

Comment:
'The best I have ever had - the burst of chilli against the backdrop of corn was wonderful.' Political Agent


Variation: Cornbread Muffins with Ham or pastrami, Chilli & Niblets

 Corn Muffins without garnish

1. Replace onions with a generous handful of chopped ham or pastrami
2. Mix meat with niblets and chillis; hold back about 1/4 cup for garnish
3. Proceed as in step 3
4. Scoop into a well greased 12-hole muffin tin  2/3 full (67 uses a spring loaded ice cream scoop but any spoon will do ); scatter with garnish (Note:paper liners are fine but don't look as nice)
5. Bake 20-25mins 
6. Rest 5 mins in tin; run a knife around the inside of each muffin hole, turn out onto a wire rack to cool

Tips:

• Note: Vegan/spelt options: expect the result to be a little more damp and less rich than if using common wheat flour and dairy milk & butter 
• If you liked this you will also like Bacon & Corn Savoury Pancakes, portable & perfect for lunchboxes & Sweetcorn, Spelt & Polenta pancakes with soup or for brunch
• Cornbread keeps several days and toasts beautifully.
• Frozen corn is cheaper than tinned but not as crisp. 

Processed & organic
Cornmeal/Polenta  

Note:

Cornmeal, also known as polenta, is the key to the dish; it looks like coarsely ground yellow flour.  There are two varieties - instant, which is pre-cooked, and organic, which is unprocessed. (Cornflour/starch is not cornmeal/polenta.)

More cornbread on NavBar: Recipes 1/Baking

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. 

SUMMER PARTY SNACKS: VIETNAMESE CHICKEN RICE PAPER WRAPS

Hand-held low-carb, high protein wrap full of succulent crunchy goodness...

Chicken Vietnamese Roll

'My favourite; it's tidier and the layers are good' 'It's perfect!  Love the peanuts with the chicken.' Tasters

67's Vietnamese Chicken Rolls are like spring rolls, only fresh, not fried.  They are stuffed with protein, vitamin-filled raw veg and accented with a piquant sauce.  They'll be fantastic buffet food; everyone will love them without realising how healthy they are.

While not exactly a doddle to prepare - there is chopping involved -  once the ingredients are ready, it's a simple matter of filling and rolling.  And most kids - by now out of school - can speed up the process by helping.  

The sauce can be made the night before, holding back the spring onions until the last minute.  The chicken can be poached in advance, or try a supermarket rotisserie chicken.

Unlike the fish and vegetarian options, the Chicken Wrap has just a few veg: crunchy lettuce, thin sticks of celery and raw mushroom.  The sauce is a fragrant mix of spring onions, ginger, garlic and oil which allows the chicken to shine.

Cost: Variable esp. if using leftover chicken
Serves: 7-8

Ingred:
   1 package 22 cm Vietnamese rice paper wraps
   1-2 mugs shredded rotisserie or poached chicken, marinated in the sauce (below) 1 hour
                                                                                      
   crunchy lettuce leaves, eg purple, baby gems, iceberg, rinsed and dried
   1/4 cup finely sliced bamboo shoots (tinned, at major supermarkets & Chinatowns) (opt) or finely shredded carrot
   1/3-1/2 mug thin matchsticks celery
   1/3-1/2 mug thickly sliced mushrooms, pref chestnut but white are fine
    
   1/3 cup coarsely chopped salted peanuts, with most of the oil & salt rubbed off with a paper towel

Sauce:
    4 1/2 tbsp groundnut oil
    1 1/2 generous teaspoons grated garlic
    4 1/2 tsp grated peeled fresh ginger
Stir well; refrigerate

Just before marinating chicken, add 7 1/2 tbsp finely sliced spring onions, white & green & a couple of tbsp sherry (opt)


Method:

The rice papers are available in Chinatowns, on the shelf or in the chiller.  The dry papers cost a pound and a bit for 20x22cm papers - 1/3 the price of the chilled. The brand 67 used was Longdan, in a green packet.  A smaller size is available; they can be easier OR more difficult to work with.  

Fill a flat baking dish with warm water (flat is easier than a bowl.)  Dip the paper into the water for 5 seconds only (one potato; two potato...).  Don't worry if they still feel like paper; they'll continue to soften.
  

The smooth side of the paper is the outside.  Place a lettuce leaf in the centre of the rough side; add some sauce to the hollow, then a layer of bamboo shoots (if using), chicken, celery sticks & mushrooms.  Add another layer of chicken and a bit more sauce.  (The picture shows a vegan filling).

Roll the rice paper over the chicken and veg, firmly tucking in the ingredients to keep the roll tight. Halfway down fold in the sides and roll to the end.

If making in advance:

Place the finished roll obliquely on a strip of greaseproof paper.  Scatter a layer of peanuts over. 

Roll the wrap in the greaseproof paper, pressing down on the peanuts, until the bottom of the paper extends and can be twisted or folded under.

To eat, tear a wide strip off the top; take a bite; continue until you reach the bottom.   

         
Tip: Don't make this more than a couple of hours in advance and eat on the day.  

     
Comments:   
'Incredible; I loved the contrast of soft chicken and crunchy peanuts.  It's perfect.' Mature constituency organiser
'It's tidier and the layers are good.  Much easier to eat by hand.' Political Agent   

For vegetarian and fish versions,  see How to...make Vietnamese Rice Paper Wraps

More Chicken on NavBar: RecipesI 

Please leave a Comment in the Box below

       .

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

CHEESE & CHIVE CRACKERS, an Indulgence but so, so good! Must prep ahead

This recipe is being re-worked and will be updated in 2026

NECTARINE & BLUEBERRY HAND PIES, low sugar but indulgent, easy

Wallet-friendly ripen-at-home nectarines and a few handfuls of berries make an easy, winning dessert/packed lunch treat 

Hand pies with nectarines, blueberries & ginger in syrup (in home-made pastry )
(plus cinnamon twists made from leftover dough)
'The combo of generous fruit, sweet icing and melt-in-the-mouth pastry is wonderful!'  

Hand-held pockets of flaky pastry with a juicy fruit filling -- triangular or in  rectangles -- are a popular kidult lunch-box pleasure.  They also make a great tea-time sweet and, with colourful juices oozing out of shards of pastry, a lovely dessert with cream or yoghurt.

Generous fruity filling
in Michel Roux's pastry

It's important that the filling is generous; there is nothing worse than mingy filling.  If the top layer of  pastry dough is cut longer than the bottom, there'll be enough room for a mound of fruit.  And many satisfied, smiling faces.

In early trials, 67 teamed nectarines with blackberries and cinnamon; the finished product was dusted with icing sugar.  It was welcomed.  In another version, the blackberries were replaced with blueberries, ginger in syrup was added, and the finished product was dribbled with an icing sugar glaze scattered with flaked almonds.  That version got rave reviews.  

Conscious of busy households at this time of year, 67 made a batch using ready-made all-butter puff pastry*.  They were fine and popular with the tasters. 

But the home-made rough-puff pastry (Michel Roux's recipe) -- cheaper and lower in preservatives --  was amazing.  The taste and texture were excellent even though it was 67's first attempt and the layers could have been more defined.  Though there's nothing complicated about the recipe, the dough does need to be 'rested' in the fridge three times for 30 mins each so you'll need to set aside a little time.  It's more than worth it.  

Cost: min £3, more for ready-made pastry
Feeds: min 4, with a few cinnamon pastry twists as well

Ingred:
   1 pkt all-butter ready-rolled puff pastry OR 1/2 recipe Michel Roux's rough-puff pastry
   3 fat ripe nectarines, peeled, cut into 16 segments then halved horizontally
   1-2 handfuls blackberries or blueberries
   2-3 globules drained ginger in syrup, finely diced
   1 generous tsp juice from ginger in syrup

   a few teaspoons ground almonds

   Glaze: 1 egg, beaten with a teaspoon of water, or milk or single cream

   icing sugar OR icing sugar glaze (3 tbsp icing sugar & 1 generous teaspoon milk) OR melted white chocolate (opt)
   toasted flaked almonds (opt)

Method:

1. Preheat oven to 375f, 190c, gas 5; 
2. If using flaked almonds, toast 2-3 mins, keeping a close watch, until golden brown; set aside
3. Place baking tray, lined with greaseproof paper, in oven
4. Mix nectarines, fruit, diced ginger & ginger syrup
5. Lightly flour the work surface
6. Roll out pastry to 1/2in/1cm thickness
7. Cut pastry into rectangles 5inx7inc/13cmx18cm; use the back of a dinner knife to mark the 5inch/13cm fold (You're just marking it, not cutting it.)  You'll end up with a 5in/13cm square and a 7in/18cm top flap.  This allows the top layer of the pie to be 2in/5cm longer than the bottom, providing enough room for a generous filling.
8. Leaving a 2/3inch/2cm gap on left, right and bottom edge, spread the bottom half of the pastry with a teaspoon of ground almonds, evening it out with your fingers (preventing the dreaded soggy bottom).
9. Add about 1/4 cup fruit, making sure all three elements are present; the fruit will be built UP not outwards.  
10. Brush the sides and bottom with egg wash; bring down top of pastry, enclosing the fruit.  Press down gently on sides and bottom.  You may need to poke a few bits of fruit back under the top, especially on the sides but there will be room for them.  
11. Use a fork to press edges together but if you wish, create a thumb-and-forefinger crimped edge 
12. Slash top in 2 or 3 places to allow steam to escape
13. Repeat with other hand pies
14. Brush all over, but especially on edges, with egg wash
15. Carefully remove hot pan from oven; use a fish slice to transfer pies to pan, leaving a bit of space between 
16. Bake 35-45 mins or until golden
17. When totally cool, decorate with icing sugar, icing sugar glaze or white chocolate.  Scatter flaked almonds on to

*M&S All-butter Ready Rolled Puff Pastry

Comments:

'The pastry literally melts in the mouth.  The combination of generous fruit, the sweet icing and the pastry make them a wonderful treat.  The fruit mix works so well; I love blackberry the most. They look like M&S or Waitrose at their best. The cinnamon twists are gorgeous.'  Middle-aged male Taster

'I don't know why you rejected this nectarine & blueberry one; it's really good!'  Older train driver [Blogger: that batch it didn't have enough filling.]

'Good pastry!  I shared it with two friends and we all liked it.' Senior administrator

Tips:

• leftover pastry can be re-rolled and sprinkled with 1 tsp cinnamon mixed with 1 tablespoon sugar; cut into 1in/2cm strips and twist. Bake 15-20 mins till brown

For more fruit-based desserts  go to Nav Bar: Recipes 

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

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

LOW-SUGAR CHERRY & COCONUT MACAROONS, A lower-sugar, lower-fat, flour-free gluten-free Indulgence

At the Royal Opera House in London, these gorgeous coconut macaroons were often made in industrial quantities for posh gatherings.

updated 11/25; first posted 2017

Indescribably yummy lower-sugar Cherry Coconut Macarons
'Yum.  The cherries make these very moist.' Taster

The macaroons rely on dried unsweetened coconut instead of flour.  That means the amount of sugar is surprisingly low and since only egg whites, not high-cholesterol yolks are used, they're low-fat too!   

Yet, they are delightful mouthfuls and they travel well.  The ones seen here feature cherries substituting chocolate chips also work well.   Or, plain with the bottoms covered in melted chocolate.  Or with melted chocolate drizzled over.  

Coconut flesh is high in healthy fibre but -- even when dried -- they are also high in saturated fat.  What saves the macaroons from being consigned to the  too darned unhealthy!' pile is their small size.  

The macaroons are easy to make and quick to bake.  Dried or glace cherries can replace fresh.  

Cost: £4.50'ish (11/2025)
Makes: 16

Ingred:
   2 large egg whites
   1/4 tsp cream of tartar 
   1/3 cup sugar
   1/2 tsp orange or vanilla essence (orange takes it up a level)
   1.75-2 cups dried, unsweetened dessicated coconut (not flakes, they'll be too big)
   1/2 -1 cup fresh cherries, stoned and cut into 8ths (best) OR if you must, dried or glace cherries blanched briefly in boiling water to remove preservatives

Method:

1. Pre-heat oven to 325f/165c/155fan/gas 3. Line a baking tray with greaseproof paper
2. Beat egg whites & cream of tartar until foamy
3. Gradually add sugar, beating continuously, until the whites are stiff and glossy (click for You tube tutorial)
4. Add vanilla or orange essence 
5. Fold in 1.5 cups coconut then gradually the rest, stopping when the mixture holds thickly together
6. Add cherries; mix to distribute evenly
7. Use a bit of the mix to stick corners of the greaseproof paper to the pan
8. Use a tablespoon or small ice cream scoop to dig out mix; place on the pan in cone shapes (don't be afraid to use your fingers to shape them); they can be pretty rough and ready
9. Bake 15 mins or until golden brown

Comments:
'These are really nice.  The cherries make them lovely and moist, not dry like ones I've had before.'  Political agent (eating two in a row.)

Please leave a comment in the box below

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

HEALTHIER WAFFLES, Sugar&yeast-free, almost no fat, higher fibre, wheat-free option, frugal

Waffles aren't just for breakfast; they can be snacks, tea treats, sandwiches and dessert...

                  original 2027; updated Feb 25                                                

Waffles with Strawberries'n Cream: 
Low sugar & fat, with wheat-free and high-fibre options

photo 19/6/17

Back in 2017 when this recipe was first posted, few UK households owned a waffle-maker.  Since then, many -- attracted by well-priced models - have added a waffle iron to the household equipment.  

And many families are now happy to indulge in this European based/iconic  American treat, especially with a recipe like this one --  low sugar and fat and with wheat-free, diary-free and high fibre options.

Households have grown to really love waffles; the possibilities for waffle treats all day are endless:

• waffles for breakfast with maple syrup, sweet bacon & sausages
• portable waffle sandwiches stuffed with cooked meat, pickle & cheese 
• chocolate chip 'cookie' waffle
• peanut butter & banana snack waffle
• afternoon tea waffles with berries & cream 
• home-made waffles frozen and reheated in a toaster (a great healthy no-sugar carb for a kid's breakfast)
• waffles stuffed with crispy Southern Unfried Chicken

...and waffle-shaped panini, pizza, hash browns & omelettes.  

67's favourite is the breakfast waffle but a close second is the tea-time treat, waffles with fruit and cream (or if you're not indulging) thick unsweetened yoghurt with vanilla.

The Strawberries 'n Cream waffle, pictured above, is indulgent but pretty low on the OMG-scare-o-meter.  The batter has no sugar and only a little fat.  Replacing some of the flour with wholemeal adds healthy fibre.  If the fruit is ripe and sweet, no sugar is needed. If you want to be really good, don't bother with the cream, just go with strained unsweetened vanilla dairy or plant yoghurt. (See how to do it at home, bottom of page Dressings)


Cost: £3.00' is, more depending on dairy free options (2025)
Feeds: 8-10 single waffles  (recipe doubles easily)

Ingred:


    100gm/3 1/2oz plain white flour
     50gm/1.7oz wholemeal flour
        2 tsp baking powder
        pinch salt

     1 egg, separated
     300 ml milk
     2 tbsp light veg oil (or melted butter)
     1/2 tsp vanilla extract         


Method:Separate egg yolk and egg white; set white aside in a clean bowl; place yolk in a jug

1. Sift dry ingred into a large bowl - the bran will be left behind but just toss it in on top of the flours; mix; make a depression in the centre
2. Add milk to the yolk, then oil & vanilla; stir together; pour into dry ingred
3. Using a whisk & plenty of muscle, beat until smooth and thick  
4. Whisk egg white until soft peaks form (electric beaters are fine for this)

   

   Soft Peak
   Courtesy of Fine Cooking and licensed for 
   reuse under this Creative Commons Licence
   
   

   
   

    -when you lift the beaters the whites form a peak that folds back on itse
5. Heat waffle iron until 'ready' light goes on
6. Fold egg whites into the batter using a spatula to cut the white into the mix by pushing it down to the bottom and back up again, turning the bowl as you go, until the whites are incorporated.  (A few streaks are ok.)
7. Using a silicone brush dipped in oil or butter, lightly brush the waffle wells 
8. Fill each waffle well 2/3 full, gently pushing the batter into the corners 
9. Close waffle iron; do not open until done;  usually 5-10 mins or until (a) the machine stops steaming or (b) the thermostat turns off.  
10. Release waffles with tongs or a blunt knife slipped under a corner; the waffles should should come away easily
11. Pile on sliced fresh strawberries and top with:

• clotted cream (indulgence) OR
• whipping cream mixed with strained unsweetened 0-fat yoghurt flavoured with vanilla or lemon zest (a 'skinnier' treat) OR 
• strained unsweetened 0-fat yoghurt flavoured with vanilla or lemon zest ('I just want something sweet & creamy without breaking my diet!')

14.  If freezing waffles or saving for later, cook, cool completely, place in an air-tight bag with small strips of greaseproof paper in between; refrigerate up to 3 days or freeze.  Defrost overnight and lightly toast before serving.

For information on freezing & reheating waffles, plus cleaning the waffle maker,  see How to...Waffles: everything you wanted to know

Tips:

• if you don't have a waffle iron, do a Jaimie Oliver and cook them in a well-greased grill pan, following the same instructions in Method: 8-10 
• Separating the egg and folding in the beaten whites is essential if you want the best waffles - uniformly thick, fluffy inside and beautifully crunchy outside.  But if you can't be bothered and just want to mix a whole egg with the milk, you'll still get good waffles
• The recipe works well with spelt flour instead of wheat

 Waffles & quick breads incl, pancakes on NavBar: Recipes I/Baked Goods 

Please leave a Comment in the box below

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. 

OATMEAL DATE & ORANGE BARS, Healthier Indulgence, Egg-free, Wheat-free option

A blast from the past

Oatmeal, Date & Orange Bars lol in
'These were very popular with our volunteers.  They were just the right side of sweet.  A superior flapjack!' Political Agent

These oatmeal and date bars were a favourite in school lunch boxes in Canada.  Because they're so easy to make and so good for you, they would follow kids through university, into early adulthood and eventually to parenthood.  

They're probably a bit unfashionable now but oats themselves have been labelled a wonder food, helping to lower cholesterol and maintain fibre levels. 

That said, the Oatmeal, Date & Orange Bars are an indulgence - dried fruit packs in a lot of sugar.  They do, though, give a good energy boost after intense physical activity.  Keep portions small; 67 got 32 portions (4 horizontal rows x 8 vertical rows) out of an 8x12 inch (20x30cm) tin.   

The bars will keep in an air-tight container for a week but frankly eating them on the day they are baked is an experience not to be missed. 

Cost: £3.50
Feeds: 24-32

Ingred: (67 used English cup measures)
  10.5-12oz/300-340g pitted dates, chopped coarsely
   1 c water, incl juice of 1 orange 

   1 tsp vanilla 
   2 tbsp - 1/3 cup sugar (opt)
   
   zest med orange

   1 1/2 cup rolled oats or Uber Granola
   1 1/2 cups plain flour (sifted); wheat or spelt is fine
   1/4 tsp salt
   3/4 tsp baking soda
   2/3-1 cup light brown sugar

   5 3/4 oz/165g butter, softened or vegan alternative

Method:

1. Pour boiling water over dates to remove preservatives; leave for 2 mins; drain
2. If necessary, remove pips and the tough stalk
3. Bring dates, water, orange juice, vanilla & sugar if using to the boil; turn down heat; simmer until mix is thick, gloopy and the dates have nearly broken down (maybe 10-15 mins, depending on how 'dry' the original dates are).  This step can be done a day in advance. 

BLUEBERRY & WHITE CHOCOLATE SQUARES, a (slightly) healthier indulgence, one-bowl wonder

Ticks all the boxes: sweet but not overly so, full of blueberries and zucchini, made with wholemeal flour and a one-bowl wonder

White Chocolate & Blueberry Squares, healthier than they look (Stock Photo)
'Absolutely gorgeous; sweet, moist and fruity.' Taster

Cost: £2.50
Makes: 20

Ingred: (67 used English cup measures)
   4oz/115gm unsalted butter
   3.5oz/100g white baking chocolate
   scant 1 cup sugar 
   1 c shredded courgette/zucchini, patted dry with paper towels
   2 tsp vanilla
   2 medium eggs 
   1 1/4 cups wholemeal spelt or other flour
   1/4 tsp salt
   2/3 cup blueberries, lightly floured 
   
Method:

1. Preheat oven to 350f/180c/170fan;gas3; line a 8x10 inch (20x25cm) pan or equiv with greaseproof paper
2. Melt butter & chocolate in a large bowl in the microwave at 30 second intervals until the chocolate has nearly completely melted OR over but not touching simmering water in a saucepan
3. Take bowl off heat  
4. Add sugar; whisk (manpower is fine but portable electric beaters are better)
5. Add zucchini & vanilla ; stir well
6. Add eggs one by one, beating well after each addition
7. Stir together flour & salt; add and beat until just blended
8. Pour 2/3 of the batter into the pan; scatter blueberries over; cover with rest of the batter
9. Bake 40 mins or until a toothpick in the centre comes out nearly dry

Comment:
'They were absolutely gorgeous!  They were really moist and with lots of fruit.' Young middle-aged butcher.
'They were good; I liked every aspect of them.' Older (understated) butcher

  Inspired by Eating Well
                                                                             More squares on NavBar: Recipes 1/Baking...

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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.