BEEF & DARK BEER STEW, easy, wallet-friendly, dairy-free option

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THE DELICIOUS DARK SIDE OF BEEF & BEER...

first posted 2015; updated 3/25

Slow cooked for hours till thick, melting & unctuous

This is one of 67goingon50's signature dishes and it is absolutely stunning.    

It's based on the Beef & Guinness Stew the Blogger first tasted shortly after arriving in London.  It was culinary love: deep, dark colours, intense flavour and rich thick gravy.  The meat was so tender it could be cut with a spoon and the vegetables had wonderful texture.  

67 has made the stew hundreds of times since and each time diners have been blown away. 

Initially, cooking the stew in a low oven for 9-10 hours was the way to go but now 67 relies on a slow cooker.  (see Making the Most of Slow Cookers) There's little chance of overcooking; the stew just gets more rich and deeply flavoured. 

If you like beef - which has fallen out of favour recently -  prices are pretty good. Watch for bargain prices at M&S, Waitrose & Sainsbury's.  

The stew is an indulgence worth every penny and was perfect for St Patrick's Day lunch.  It's wallet-friendly, not frugal;  tougher cuts of beef like chuck and stewing beef are perfect.  It is slightly higher in fat than usual 67 recipes.  

But it does feed a lot of people, especially if you add a few thickly chopped parsnips or swede in the early stages, and in the last hour of cooking, a tin of drained, rinsed white haricot beans. 

If there are weight or other health issues, restrict the amount of beef in a portion and load up on veg.  Leftovers freeze well and can be transformed into thick soup.  

Serves: min 6-8, more with extra veg & tinned beans
Cost:  min £9.50'ish

Ingredients:

500g/18 oz stewing beef

56 gm/2 oz flour

2 tb olive oil

       2 large onions, peeled, halved and thinly sliced (OR if there are worries about fodmaps, an equivalent amount of very well-cleaned fennel or celery)

6 carrots, top & tailed, peeled and in thick chunks 

(to make stew go further, add 3 peeled parsnips & half a small peeled swede in similar size chunks)  

1-2 cups/250-500 ml Guinness or porter (67 used 500ml) (Sorry, there is no alcohol-free equivalent but the alcohol will be cooked out by serving time)

1-2 cup/250-500 ml beef or other stock (67 used 250ml)

zest of one orange, coarsely grated 

 

1/2 tbsp Worcestershire sauce 
1/2 tsp dried thyme 

Prepare an hour before serving: 

1.5 oz dairy or plant butter 

150gm/6 oz thickly sliced mushrooms

pepper & salt

1/2 tsp dried thyme

tin of haricot beans, drained (opt) 

Method:

FESTIVE PLUM PINEAPPLE CRUMBLE CAKE: dairy free, lower sugar, Indulgence, egg-free

Unique Plum Crumble served as sophisticated cake, festively spiced...

Plum Crumble Cake (option for bars/squares)
' the most luxuriously lovely crumble ever made. Just sumptuous.'

first posted Nov 201

This 67goingon50 crumble cake is very festive, very delicious, very Wow!

A rich layer of crumble consisting of wholemeal flour, oatmeal and coconut encases the fruit both above and below in crisp buttery, almost pastry-like layers.  

The fruit is a comforting mix of tart plum and sweet pineapple (both at reasonable prices in supermarkets) -- with, if you like, a few handfuls of juicy blackberries.  The addition of a little optional alcohol adds sophistication.  

The whole cake is beautifully, unexpectedly shot through with warm spices. 

Not difficult to make, it'll please a crowd.  


Cost: £4.50'ish (1/22)

Feeds: 8 for cake; 9 for squares; 18 for bars (recipe halves nicely)

Ingred: 

  
  113gm/4oz unsalted dairy or plant butter (67 uses Timor)

   150gm/5.3oz plain white flour
   37gm/1.3oz EITHER wholemeal flour or oatmeal (or sugar-free Ultra Granola with nuts and seeds)
   85gm/3oz dried unsweetened coconut
   100gm/3.5oz sugar
   1/2 tsp baking soda
   1/2 tsp baking powder
   1/4 tsp salt

   290gm/10.2oz plums, pits removed, in med dice (cut each half into 6 wedges and cut across the centre)
   90gm/3.1oz pineapple in small chunks, pref fresh but tinned in juice, drained will also be fine
   juice & zest of an orange
   splash of brandy or orange liqueur (opt)

   1/2 tsp dried cardamom or pulverised seeds from 5-7 cardamom pods
   3/4 tsp cinnamon
   1/4 tsp allspice
   
   1/2 tsp vanilla  
  
   3 tbsp sugar (67 used 4 generous tbsp of molasses sugar; it was fine)
   2 tbsp cornstarch (67 was out of cornstarch and used rice flour instead which was fine; you could also use ground almonds)

   
  a few halved blackberries (opt)

Method:

1. If plums are ripe, add orange zest & juice, and alcohol, if using.  
2. If plums are hard, put them in a wide frying pan over med heat with orange zest & juice, and alcohol if using; bring to the boil; turn heat right down; simmer 1-2 mins (or more if necessary) until fruit has softened but still holds its shape.  A fork should pierce with fruit with a little resistance.  

   

   Soften hard fruit in minutes on the hob
   
   

3. Stir spices and vanilla into plums.  Cool.  Cover till needed.  This can be done a day in advance. 
4. Prepare tin.  Line the bottom and butter the sides of an 8x8inch/20x20cm circular tin.  
5. Preheat oven to 350f/180c/170fan/gas4
6. Pour coconut into a dry pan and place in oven 5 mins or until beginning to brown; cool slightly
7. Measure other dry ingreds into a med bowl; add coconut; stir with a whisk to completely combine 
8. Melt butter gently in a saucepan; cool; stir it into dried ingreds with a fork to form crumbs
9. Remove a scant cup of the mix, set aside; pour the rest into the baking pan; press down with the back of a measuring cup to form a level base
10. Dry pineapple chunks with a paper towel; mix them with plums and sugar.  Taste, more sugar may be necessary depending on plums.  Stir through  cornstarch; pour over base, spread to edges
11. Scatter over blackberries if using
12. Cover with rest of crumble mix 
13. Bake in centre the oven 25mins or until deeply browned
14. Cool slightly; cut in wedges and serve warm with ice cream or whipping cream        

Comments:
 'The crumble was the most luxuriously lovely crumble ever made. Just sumptuous.' Political Agent

'I loved this not-your-usual run-of-the-mill crumble.  The fruit was nicely spicy and the crumble unusually rich.'  Retired writer 

                                                                                
Tips:

• Other fruits can be used - apple & blueberries; pear & blackberries
• Make this in a rectangular or square pan and cut into bars for a snack or lunchbox
• Alcohol for the fruit is optional but probably best suited for the cake rather than the bars/squares.

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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.  

SPICED PLUM & PINEAPPLE CRUMBLE CAKE/BARS, lower sugar, Indulgence, egg-free

Unique Plum Crumble: serve as a sophisticated cake or in bars/squares for lunchboxes...

Plum Crumble Cake (option for bars/squares)
' the most luxuriously lovely crumble ever made. Just sumptuous.'

This 67goingon50 recipe started out as American-style crumble bars for an indulgent snack or lunchbox treat.  Crumble Bars encase the fruit both above and below in crisp buttery layers.  They are fabulous and popular with 67's tasters.  

But 67 realised that the same recipe can also serve - with the addition of a little alcohol - as a sophisticated after-dinner cake.   

Trust me, whichever version you choose, there will be no regrets.  The crumble is rich and more-ish; the wholemeal/oatmeal and coconut components enhance its buttery, almost pastry like texture.  

The fruit layer is a comforting mix of tart plum and sweet pineapple (both only 65p in one of our favourite supermarkets*) -- with, if you like, a few handfuls of juicy blackberries.  It's beautifully, unexpectedly shot through with warm spices.   

Very autumnal.  Very delicious.  Very 'Wow!'.

The Plum & Pineapple Crumble isn't one of the healthy options -- too much butter for that.  But sugar is kept to a minimum and there's plenty of gut-friendly fibre.   

Alcohol for the fruit is optional but probably best suited for the cake rather than the bars/squares.


Cost: £3.50

Feeds: 8 for cake; 9 for squares; 18 for bars (recipe halves nicely)

Ingred: 

  
  113gm/4oz unsalted butter 

   150gm/5.3oz plain white flour
   37gm/1.3oz EITHER wholemeal flour or oatmeal (or sugar-free Ultra Granola with nuts and seeds)
   85gm/3oz dried unsweetened coconut
   100gm/3.5oz sugar
   1/2 tsp baking soda
   1/2 tsp baking powder
   1/4 tsp salt

   290gm/10.2oz plums, pits removed, in med dice (cut each half into 6 wedges and cut across the centre)
   90gm/3.1oz pineapple in small chunks, pref fresh but tinned in juice, drained will also be fine
   juice & zest of an orange
   splash of brandy or orange liqueur (opt)

   1/2 tsp dried cardamom or pulverised seeds from 5-7 cardamom pods
   3/4 tsp cinnamon
   1/4 tsp allspice
   
   1/2 tsp vanilla  
  
   3 tbsp sugar (67 used 4 generous tbsp of molasses sugar; it was fine)
   2 tbsp cornstarch (67 was out of cornstarch and used rice flour instead which was fine; you could also use ground almonds)

   
  a few halved blackberries (opt)

Method:

1. If plums are ripe, add orange zest & juice, and alcohol, if using.  
2. If plums are hard, put them in a wide frying pan over med heat with orange zest & juice, and alcohol if using; bring to the boil; turn heat right down; simmer 1-2 mins (or more if necessary) until fruit has softened but still holds its shape.  A fork should pierce with fruit with a little resistance.  

   

   Soften hard fruit in minutes on the hob

3. Stir spices and vanilla into plums.  Cool.  Cover till needed.  This can be done a day in advance. 
4. Preheat oven to 350f/180c/170fan/gas4
5. Prepare tin. (a) Crumble cake: Line the bottom and butter the sides of an 8x8inch/20x20cm circular tin.  (b) Bars: Line square or rectangular tin with greaseproof paper, leaving a large overhang. 
6. Pour coconut into a dry pan and place in oven 5 mins or until beginning to brown; cool slightly
7. Measure other dry ingreds into a med bowl; add coconut; stir with a whisk to completely combine 
8. Melt butter gently in a saucepan; cool; stir it into dried ingreds with a fork to form crumbs
9. Remove a scant cup of the mix, set aside; pour the rest into the baking pan; press down with the back of a measuring cup to form a level base
10. Dry pineapple chunks with a paper towel; mix them with plums and sugar.  Taste, more sugar may be necessary depending on plums.  Stir through  cornstarch; pour over base, spread to edges
11. Scatter over blackberries if using
12. Cover with rest of crumble mix 
13. Bake in centre the oven 25mins or until deeply browned
14. Cake: Cool slightly; cut in wedges and serve with ice cream or cream       Bars:  Cool; remove from tin by lifting greaseproof paper and slice into bars or squares

Comments:
 'The crumble was the most luxuriously lovely crumble ever made. Just sumptuous.' Political Agent

'I loved this not-your-usual run-of-the-mill crumble.  The fruit was nicely spicy and the crumble unusually rich.'  Retired writer 

*M&S

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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.  

POST-FLU BEEF NOODLE SOUP, triple-duty, low-fat, quick & easy

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

first pub 2019; updated Feb 2022

Budget Friendly Noodle Soup Bowl restores energy after 'flu,

(replace beef with poultry, prawns or tofu )

Asian Noodle Soup is the ideal comfort food when you've been ill and are on the road to recovery.  It's easy and soothing but has a few twists to hold interest.  

Fresh tomatoes add an unusual twist for Asian Noodles.  Lightly cooked and seasoned, they add a pleasing sweetness and freshness that perks up the tastebuds.  Who would have thought that an Italian-inspired sauce would brighten up Asian noodles?  

Nutritious and satisfying, Asian Noodle Soup is low on calories and fat.  It won't bust the budget and takes only a little time to prepare.

Many people who've had flu that is mainly gastric based start craving fresh salad, fruit, veg and a few comforting carbs as soon as they feel better.   This recipe won't disappoint.    

The soup pictured uses body-boosting beef; if something lighter is preferred, use poultry, prawns or tofu.  

Cost: £2.50'ish 
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  or vegetarian stock (granules will do but won't be as nice) 
   2-3 medium tomatoes, skinned & coarsely chopped

    100-150 gm rump steak or poultry or tofu

Salad:  handful of shredded cabbage or Chinese leaves

           a few thinly sliced cucumber

Garnish: finely chopped chives or spring onion

Method:

HEALTHY BBQ SIDES: GLORIOUS TOMATO GAZPACHO, Vegan, No-cook

Ambrosial low-fat & carb Tomato Gazpacho.  No-cook! 

first posted 2019; updated 7/24

Dreamy creamy non-dairy no-cook Tomato Gazpacho.  Dieters' Delight!  'How can something so low-calorie taste so good?' 'Sublime!' 'as good as an upmarket restaurant' Tasters     6/12/18

Photo Courtesy of Cookie and Kate and licensed for reuse under this Creative Commons Licence;
67gongon50 photo below

A tall jug of this wonderful gazpacho* - maybe with a bit of vodka for adults - is a wonderful starter as guests await courses hot-off-the-grill.

Unlike usual gazpachos, this summery aperitif is tomato based with bell pepper, cucumber and sherry adding layers of flavour.  Smooth and creamy but dairy-free, it has minimal salt.  It's a true 'dieters' delight'.

67 is not a great fan of gazpachos but this is one of the nicer ones.  And it's ridiculously easy to make. 

The recipe was tested on common all-garden tomatoes  and up-market tomatoes.  Both produced glorious full-bodied flavour but if pockets are deep, organic or upmarket tomatoes make an exquisite blend.     

Whichever tomatoes are used, small quantities go a long way.  At a gathering shot glasses will be perfect; a shot of vodka and a light sprinkling of celery salt will enhance the experience.

Cost: £2.50'ish to £4, depending on tomatoes

Serves: 4 

Ingred:

   1/2 cucumber peeled & de-seeded, set aside a scant 1/4, chop into small dice  for garnish; coarsely chop the rest 

   1/2 large bell pepper, seeds & membranes removed; set aside 1/4 of the pepper, chop in small dice for garnish; coarsely chop the rest & add to cucumber

   1kilo/2lbs tomatoes; save 3 tbsp seeds for garnish; chop the tomatoes in 1/4inch/1 cm wedges; add to coarsely chopped cucs & pepper

   1 tbsp finely diced large shallot OR mild red onions OR white of green onions

   1/2 tsp grated garlic

   2 tbsp sherry
   1 tbsp red wine vinegar

   min 1 tsp, max 1 tbsp sea salt (67 used a generous teaspoon)

   

   3 tbsp olive oil

   ice cubes (opt)

   handful chopped cherry tomato

Garnish: finely diced cucumber & red pepper (as above)

             finely chopped fresh basil 

             slug of red wine vinegar

             chopped cherry tomatoes 

Method:

1. Mix garlic, sherry/red wine vinegar, salt with chopped toms, cucumber and bell pepper; rest at room temperature 30mins 
2. Add olive oil; blitz in a smoothie maker or high powered blender
3. If your blender/smoothie maker is not efficient, pour mix through a strainer into a jug; use the back of a ladle to push the mixture through the strainer for a minute or so. A few seeds & fibre will be left behind; discard.
4. Cool in refrigerator at least an hour
5. To serve, pour into shot glasses (add ice if you like) : garnish with chopped cherry toms, cucumber & pepper dice, add a small shot of red wine vinegar (or more sherry), sprinkle over basil, and/or gin or vodka
6. Serve with Carnival Cornbread  (opt) 

Comments:
'How can something so low calorie taste so good?  I've always loved Gazpacho but yours was a real treat.  Better when very cold.' Campaign Manager
'Sublime.  Like something from an upmarket restaurant.' Political Agent

'I'm not a great fan of gazpacho but this one has a beautiful texture and great flavours.'  Retired Writer 

   *adapted from Bon Appetite magazine

**M&S

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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

TRADITIONAL EASTER LUNCH FOR 2 (A): Easy, budget conscious

Small households needn't miss out on a roast lamb lunch at Easter...

updated 3/2023; 1st posted 2019; 

Roast Shoulder of Lamb for 2 with sweet potato, broccoli and Mint Gravy
'Just the smell of the mint gravy is amazing and gives the very tender lamb a wonderful lift.  Never tried mashed sweet potato before; it's lovely.' Taster

There's something appealing about roast lamb for Easter but small households often miss out as roasts are usually quite big.  

But at this time of year, British lamb producers often reduce prices of some cuts, and supermarkets often prepare a few smaller joints. The butchers' counter in a larger suspermarket or an independent butcher will also prepare a smaller joint.   

The lamb shoulder in this recipe was 3/4k, enough for two generous portions with leftovers.

This 67 recipe is so simple -- there's no need to stab flesh and insert fiddly bits of garlic and rosemary.    

The mint sauce is absolutely sensational -- not at all tart like some conventional recipes.  The one used here, adapted from Jamie Oliver, has no added sugar. 

A word of warning: roasting lamb shoulder can result in slightly fatty (though tender) meat though there is less fat than in some recipes.  Remove as much as you can before serving; some cooks separate the juices from the meat,  pour it into a flattish container and pop it in the freezer until the fat solidifies and can be easily removed.   A slow cooker is also possible (See Tips below) but the lamb won't have the crispy brown top. 

Use the oven space wisely and there'll be only two pans to wash up.

Cost: Sainsbury's on-line price for half lamb shoulders is £8.50'ish (2023)
Feeds: 2-3 

Ingred:
   small shoulder lamb under 1 kilo
   1 small package fresh rosemary 
   few cloves garlic

   med purple onion in wedges
   2 small carrots, thinly sliced
   1 large stick celery, cleaned & chopped
   1 small glass wine, stock or white grape juice

   3-4 large sprigs mint, leaves removed from stems & finely chopped
   a tablespoon plain flour
   350-500gm stock 
   1-2 tablespoons red wine vinegar 

   2 sweet or baking potatoes, washed, blemish free but unpeeled (If using baking potatoes,  rub with olive oil, pepper & salt)

   1 generous cup of broccoli spears
   peas (opt)
   corn (opt)

Method:

1. Preheat oven to its highest temperature
2. Rub the shiny side of the lamb with olive oil, pepper & salt.  Arrange rosemary on top
3. Layer onions, carrots, celery and garlic in the bottom of a deep metal roasting tin, just big enough for the lamb; add wine/stock/juice 
4. Put the lamb on top of the vegetables
5. Cover dish tightly with foil; place in centre of oven
6. Turn heat down to 345f/170c/150fan
7. Place potatoes in the bottom of the oven on a baking rack with a tray underneath to catch drips
8. Roast for 2-3 hours or until meat is tender but still sliceable
9. Remove foil for last half hour of cooking
10. Wrap florets in a greaseproof paper parcel with a tablespoon of water, a bit of butter & pepper & salt; place on bottom of oven with potatoes
11. When lamb is done to your liking, remove, cover with foil & keep warm.  Turn off oven but keep veg on bottom shelf 
12. Remove as much fat as possible from the juices & veg in roasting tin; place tin over high heat, stirring to remove any bits stuck to the bottom
13. Add a tablespoon of flour; stir; gradually add stock; bring to a boil & allow to bubble for a few minutes
14. Meanwhile, if using sweet potatoes, slit the skins and remove the contents, scraping as close to the skin as possible to get all the vitamins and minerals; stir through a bit of butter; cover & keep warm.  If using baking potatoes, keep warm in the bottom the oven
15. Strain contents of roasting tin through a fine meshed sieve, pressing to push through as much of the soft veg as possible
16. Return gravy to pan; reheat, add red wine vinegar and mint.  Season to taste.
17. Serve lamb with potatoes, broccoli, other chosen veg and minty gravy

Tips: 

•  sweet potatoes have slightly more fibre and a slightly lower GI count than baking potatoes but both are quite nutritious.  See sweet potatoes vs baked potatoes 
• if using a slow cooker, follow steps 2-4.  Add a cup of good stock. Cook on low for 3-4 hours or until tender but still sliceable.  

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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.  

NECTARINE STREUSEL CRUMBLE BARS, Egg-free, Vegan opt

An indulgent crowd-pleasing treat from low-priced fat ripen-at-home nectarines 

Nectarine Crumble Bars, with Raspberries or Walnuts
'Deliciously crumbly.  They don't feel as if they would be good for you; they satisfy the desire for sugar.  I prefer the raspberry ones' Taster

Nectarine Crumble Bars are one of those very special treats.  Layered with ambrosial flavours and gorgeous textures, it still manages to be stuffed with health-giving ingredients: fresh fruit, wholemeal flour, coconut and nuts.

The recipe does not involve eggs, and sugar levels are reduced.  Fibre is high.  A lower-fat option is available (see Tips below).

While the recipe calls for common/ordinary wheat flour it also works well with lower-gluten higher-protein spelt.   

It's a very simple recipe and part of it can be prepared in advance.

Cost: £2.75 for basic

Makes: 16-20

Ingred: 

   650gm/23oz (give or take) nectarines (or peaches), chopped coarsely 
   1/4 cup water, incl 1 tbsp lemon juice & juice of small orange (see below) 
   
   3 tsp cinnamon
   1/4 tsp nutmeg (opt)
   1-2 tbsp brown sugar (opt but adds a caramel/toffee flavour)
   
   zest of small orange 

   1/2 tsp vanilla

   150gm/oz plain white flour
   100gm/oz wholemeal flour
   1 pinch salt
   1/2 tsp baking powder 
   1/2 tsp baking soda

   100gm/3.5oz light brown sugar 
     30gm/rounded oz dried unsweetened shredded coconut 

   3.8oz/110g butter, softened OR vegan fat 
   
       
Topping (opt but adds delight) generous handful chopped nuts: walnuts, hazelnuts or almonds AND/OR handful berries - raspberries? blueberries? strawberries?
 
Method:

1. Coarsely chop nectarines (say 12-14 pieces each), add with water/juice mix, spices and sugar to a wide frying pan over moderate heat 
2. Cook gently until fruit has begun to soften but still has 'give'; depending on the ripeness of the fruit, it could be 3-10 mins 
3. Take off heat; add vanilla, scrape into a container, including all the toffee-like juices. This step can be done a day in advance. 
4. When ready to bake, preheat oven to 350f/180c/170fan/gas4
5. Put a wide strip of greaseproof paper down an 8x8 inch (20cmx20cm) tin 
6. In a large bowl, blend dry ingred, breaking down any lumps in the sugar; stir in orange zest, distributing evenly
7. Add butter; rub together until butter is the size of peas
8. Spread 2/3 of the mix in the pan, levelling the top with the bottom of a measuring cup; press down quite hard to firm up the base
9. Add the fruit, spreading as you go; level with a spatula
10. Scatter over berries if using
11. Mix chopped nuts, if using, into remainder of crumble; cover the fruit as evenly as you can, taking care with the edges. 
12. Bake 30 mins or until beautifully browned; half-way through, bring the back of the pan to the front for even browning
13. Place on a cooling rack; leave half an hour then cut into fingers or squares with a very sharp knife

Comments:

• 'That's so deliciously crumbly; they'd make an excellent lunchbox treat.  They  don't feel at all as if they would be good for you yet still satisfy the desire for sugar.  I prefer the raspberry ones; they've more flavour.' Political Agent
• 'Very enjoyable.  Good texture; the nutty ones have a good bite.  Sweetness is just right - not too sugary.'  Retired insurer
• 'Delicious! Can we have more?' 'Lovely!'  'Really good; I loved the fresh fruit.' Staff at a Veterans' Cafe

Tip:

• if the budget doesn't stretch to berries, add dried fruits eg raisons which have been blanched in boiling water and drained to get rid of preservatives
• low-fat option: replace 20-30gm/0.75-1oz butter with plain thick yoghurt 
• for a 2-for-1 option, cover half the base with berries and the other half with nuts before covering with crumble 

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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.  

DIETERS' DELIGHT: CREAMY TOMATO GAZPACHO (Vegan), no carbs, low-fat, easy, frugal

Ambrosial low-fat & carb Gazpacho: 

first posted 2018; updated 7/2024

 No-Cook Glorious Gazpacho (with Carnival Cornbread-Corn, Chilli, Onion & Ham)
'How can something so low-calorie taste so good?' 'Sublime!' Tasters

This summery tomato gazpacho* is tomato based with bell pepper, cucumber and sherry adding layers of delicate flavour.  Smooth and creamy but dairy-free, it has minimal salt.  

67 is not a great fan of gazpachos but this is one of the nicest, more-ish soups ever.  And it's ridiculously easy to make. 

67 used common all-garden vegetables (tomatoes @50p/punnet!) which produced a  piquant full-bodied flavour.   

The recipe was also tested on up-market tomatoes, sweet pointed peppers and organic cucumber.  They gave the gazpacho an exquisite depth; the texture was gloriously silky.  If pockets are deep enough, this version is recommended.   

Whichever tomatoes are used, this healthiest of soups will tantalise the tastebuds; small quantities go a long way.

Cost: £2.00'ish to £4, depending on tomatoes

Serves: 4 

Ingred:

   1/2 cucumber peeled & de-seeded, set aside a scant 1/4, chop into small dice  for garnish; coarsely chop the rest 

   1/2 large bell pepper, seeds & membranes removed; set aside 1/4 of the pepper, chop in small dice for garnish; coarsely chop the rest & add to cucumber

   1kilo/2lbs tomatoes; save 3 tbsp seeds for garnish; chop the tomatoes in 1/4inch/1 cm wedges; add to coarsely chopped cucs & pepper

   1 tbsp finely diced large shallot or mild purple onions or white of green onions

   1/2 tsp grated garlic

   2 tbsp sherry
   1 tbsp red wine vinegar

   min 1 tsp, max 1 tbsp sea salt (67 used a generous teaspoon)

   

   3 tbsp olive oil

   ice cubes (opt)

   handful chopped cherry tomatoes

Garnish: finely diced cucumber & red pepper (as above)

             finely chopped fresh basil 

             slug of red wine vinegar

             chopped cherry tomatoes 

Method:

1. Mix garlic, sherry/red wine vinegar, sea salt & garlic with chopped toms, cucumber and pepper; rest at room temperature 30mins 
2. Add olive oil; blitz in a smoothie maker or high powered blender
3. If your blender/smoothie maker is not efficient, pour mix through a strainer into a jug; use the back of a ladle to push the mixture through the strainer for a minute or so. A few seeds & fibre will be left behind; discard.
4. Cool in refrigerator at least an hour
5. To serve, pour into bowls (add a few ice cubes if you like) : garnish with chopped cherry toms, cucumber & pepper dice, add a small shot of red wine vinegar (or more sherry), sprinkle over basil
6. Serve with Carnival Cornbread   

Comments:
'Amazing! How can something so low calorie taste so good?  I've always loved Gazpacho but yours was a real treat.  Definitely much better when very cold.' Campaign Manager

'I'm not a great fan of gazpacho but this one has a beautiful texture and great layers of flavour.  The cornbread - full of chunky corn niblets and cubed ham - is the perfect accompaniment.'  Retired Writer 

   *adapted from Bon Appetite magazine

**M&S

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More vegan/vegetarian dishes NavBar/Recipes II  

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

WHEAT FREE TABOULEH, vegan, dairy-free, gluten-free, low-carb

Utterly refreshing Tabouleh for the wheat & gluten phobes; in fact Everyone!

updated 4/25; first posted 2018

Lighter brighter tabouleh; you won't miss the wheat

Tabouleh used to be one of 67's favourite summer salads until cracked wheat began to aggravate skin problems.  This common-wheat and gluten-free version is just as fresh, juicy and reviving and thoroughly enjoyable to eat.

Serve it as a side, with meat or other protein, or mixed in rice or pasta salads for a lovely layer of flavour.  

67 is not sure where this recipe is from - all the Blogger has is a scribbled note stashed inside a book - and apologises for not being able to acknowledge the source.

Like ordinary tabouleh, this wheat-free version is a splendidly satisfying.   

It's very easy to put together.  And though the recipe does require fresh not dried herbs, it won't break the bank.  

Cost: £3.50'ish (4/2025)
Serves: 2-3 but multiplies easily 

Ingreds:
     4 vine tomatoes OR regular tomatoes that have been sliced or in chunks, sprayed with olive oil and lightly salted
    1 tbsp cooked brown rice (opt)
    50g shallots or mild purple onions or whites of spring onions OR (for fodmap phobes) green of spring onions
    1/2 lemon
    75gm/2.6oz fresh parsley
    15gm/1/2 oz mint
    pepper & salt

Method: