Crispy Noodles with Protein, Chilli, Veg & Gravy : protein leftovers, wallet friendly,

Easily create this rich crunchy Chinese restaurant favourite at home... 

updated jan 25; original 2015  

 The Chinese Sunday lunch?? Crispy Noodles with protein, veg & lots of gravy

What's your favourite comfort/indulgence food at your family Chinese restaurant?  Before we all became so cholesterol concscious, the Blogger's was Crispy Fried Noodles with Chicken Veg and Gravy.

It isn't possible to produce a low-fat version but 67's offering is definitely lower in fat. It is also wallet-friendly, using up leftover proteins (especially after Christmas and Easter), and has plenty of fibre rich veg.

Cost: min £1-2.50 depnding on leftovers (jan '25)

Feeds:1 but multiplies easily 

Ingreds per person:

1 nest noodles

50-100g cooked meat

min 80 gm easy cook veg: green beans, mange route, tender stem broccoli, small cauliflower florets or carrot sticks OR frozen veg

scant 2/3 cup gravy either (i) leftover meat gravy OR (ii)leftover or freshly made mushroom gravy OR (iii) if you must, Bisto granules 

Method:

MAKE THE MOST OF SUMMER FRUITS

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

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

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

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

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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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:

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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CRISPY OATCAKES, easy, vegan, frugal, good fibre, option for butter/margarine

Just as easy but more delicious than popping a supermarket packet in the trolley...

first posted 2019; updated 10/24

Easy-Peasy Oatcakes, Vegan
'so easy, so delicious' taster

67 tried making oatcakes in the past but they were so complicated, more expensive than 67 favourite M&S, and so darned 'worthy' in taste and texture that the blog was happy to give it a rest. 

But, in need of a vegan recipe, this one (adapted from Healthy Little Foodies), fit the blog's needs perfectly. 

Simple in the extreme and quick to prepare, the baked oatcakes emerged golden, crunchy and - even unadorned - absolutely delicious.  They were nutty, wholesome - and more-'ish.  Even better, they improved overnight.  

For best flavour, organic oats are ideal.   

67 experimented, adding sunflower seeds to half the recipe; they were by far the best but the plain ones were not far behind.

The oatcakes were teamed with fat-reduced hummus or thinly sliced hard cheese, soft cheeses, avocado, peanut butter, sardines and dressed tuna.  All passed with flying colours.  

For crisp rather than crumbly oatcakes, the thinner they are rolled the better - but reduce cooking times by maybe 5 mins.  

Note: If cutting neat fingers or circles of oatcakes seem a bit of a faff, it's ok to go free-form as in the photo below.  They'll still taste great.

Cost: varies according to oatmeal; maybe a pound?  Very little if using non-organic oatmeal
Makes: around 36; recipe halves easily

Ingredients:
   1/4 cup sunflower seeds (opt - see Tips below)   

   95gm/3.3oz rolled oats, coarsely processed
   95gm/3.3oz rolled oats, blitzed to a fine powder
   1/4 tsp salt
   28gm/2 tablespoons light veg oil OR for non-vegans, melted dairy or plant butter for added richness 

  
   75ml (1/4cup + 1 tablespoon) hot water

   flour for the board

Method:

ANOTHER TERRIFIC RICE SALAD: fast & easy, fish, leftovers, healthy

Sometimes it's a relief not to cook...

A quick tempting meal with the help of deli friends & a superb wheat-free tabbouleh

'So fast; lovely full-bodied flavours'

When life's ultra-busy, it's a relief to know that food from the freezer, leftovers and deli treats can produce a superb meal in minutes.

Deli ingredients offer great flavour boosters when it's hot or you're too tired to cook.  With their variety of sauces - hot and spicy or mellow Italian - they will transform cold rice or pasta and vegetables.   

67's first choice of deli food* is fish but the antipasti mix of artichoke hearts, olives and sun-blush tomatoes always appeals.  When deli food is (as often happens) on special at 3 for £7 instead of £3.50 each, that's a bargain!

Mediterranean Calamari Rice Salad was a singleton dish which arose out of an excess of Wheat Free Tabbouleh (which itself used up an excess of parsley & mint) and a few leftover artichokes, sun-blush tomatoes and olives from an antipasti mix.  It was all added to pre-cooked brown rice (in this case, defrosted overnight).  Lovely!

However (see tips below) you can obviously start from scratch and feed a crowd.  It will no longer be a frugal dish but on the other hand, not excessively financially indulgent considering the convenience. It's also a great time-saver even if the rice and tabouleh need to be made a few hours in advance.    

Feeds: 1 but see tips below for 4 or more
Cost: min £1.00 plus leftovers; more if starting from scratch

Ingred:
   3-4 tbsp brown rice
   2-3 tbsp wheat free tabbouleh
   2-3 tbsp artichoke hearts, fronds removed
   a few sun blush tomatoes
   a few olives
   pepper & salt
   couple of pinches chilli flakes or a shot of tabasco (opt)
   any other leftover veg like steamed broccoli or green beans (opt)

  1/2-1/2 container deli calamari 

Method:

1. Mix all the ingredients together
2. Check seasoning
3. Refrigerate until ready to serve 

Comments:
'So fast.  If all leftovers turned up in something so full-bodied and flavourful, I'd be as happy as Larry.' Retired writer

Tips:

• add more rice to make this dish go further
• for 4 or more: 1 coffee mug rice, pref brown, cooked per instructions & cooled; 1 deli container calamari (sauce of choice), 1 deli container antipasti drained, enough of 1 recipe Wheat Free Tabbouleh to moisten but not overwhelm the rice salad ingredients 

*usually 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.

INSTANT BALSAMIC STRAWBERRIES & HAM SALAD: other protein options, almost instant, low-fat,

Strawberries are not just for Wimbledon - teamed with silky Italian or Spanish ham & Balsamic dressing they make a sassy satisfying salad ...

So quick & easy: Strawberry Ham Balsamic Salad (other protein options avail)
'A winner; I loved the flavours and textures.' Taster

Strawberry may seem an odd thing in a savoury salad but the juicy sweet fruit goes well with cold cuts like meat, smoked fish or salty soft cheeses.  

Inspired by tv cook Valerie Bertinelli, 67 wanted something very, very easy and super-quick to put together.

It's an 'impulse' salad designed for UK weather.  You know, taking advantage of the sunshine & heat which somehow miraculously continues at the end of a working day.  Giving in to an impulse, picking up ingredients on the way home, relaxing and basking in warm weather.  

It's an indulgence, to be sure, but mouthwatering and delectable.  

A frugal version of this recipe which takes more time is also given.

Cost: £3-5, less with frugal option 
Feeds: 2-3 but doubles nicely

Ingredients:
   1 x 100gm pre-packed mixed leaf salad (67 used baby leaf rocket)
   70 -100gms prosciutto OR Spanish serrano & chorizo selection* (2x taster packs) OR Pastrami
   2 generous handsful sweet strawberries, sliced thickly
   few tablespoons flaked almonds

Vegan option: replace ham with vegan bacon bits, made with bacon-sized strips of bread instead of breadcrumbs

Vegetarian option: replace ham with crumbled feta or goats cheese; replace flaked almonds with lightly toasted walnuts or pecans

Fish option: replace ham with cooked prawns or calamari; replace flaked almonds with shaved dried unsweetened coconut (not the kind for mixing into cake batter but the kind for decorating)

Frugal option: spinach or other salad leaves; 100 gms bacon in strips, fried till crisp; replace almonds with one third recipe crispy croutons 

   Balsamic 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 wholegrain mustard
      1/4 tsp sugar, honey or maple syrup (opt)
Pour all ingredients into a jar with a tight fitting lid and shake until thick and blended. Check seasoning

Serve with: crusty French bread

Method:

TRIPLE DUTY CORN SLAW WITH PLUMS, for vegans & carnivores

Outrageously satisfying slaw with a fashionable, exotic MidEast twist...

Sweetcorn & Plum Slaw, here with poached chicken
'A perfect salad, light in texture but very satisfying' - Taster

Lovely dark plums are back in supermarkets, still at just over a pound a punnet (9/23) in some places.  Use them for cakes and crumbles or to add wonderful accents to salads and even meats.

This gorgeous slaw combines sweetcorn and plums and is delicious in every way, with wonderful textures and spring-like colours.  It was adapted from Yotam Ottolenghi, the London chef famous for vegetable-heavy Middle Eastern dishes.

67's version is made from everyday ingredients so shouldn't break the bank.  It's not one of your throw-it-all-together-and-see-how-things-play-out salads.  Though the method is simple, there are one or two steps not normally associated with slaw, and a little planning is required.  

However, the steps add immeasureably to the pleasure of eating the dish.  And, the work repays - the slaw on the second day was as good as on the first, and would probably been as good on the third day if the full, instead of half, recipe had been made.  

You won't go wrong doubling the recipe; it will be wonderful in a packed lunch.

For something more substantial, the slaw was teamed with succulent poached chicken -- and the two complemented each other beautifully.

Vegans can add Roasted Spiced Chick Peas and some good wholemeal bread to ensure the full range of essential amino acids. 

Vegetarians can add soft goats cheese to the chick peas.    

The recipe's mint and parsley are best fresh if budget allows; dried will provide a subtler herbal kick.  



Cost: £3.00'ish (9/23)
Feeds: 6-8, more if serving as a side

Ingred:
     100ml white wine vinegar or 50-50 grape juice and malt vinegar
     200 ml water
     1 tsp salt

     175 gm/5 oz carrots, finely sliced into matchsticks or grated
     200 gm/7 oz  cabbage, shredded (not too finely)
     1 med red onion thinly sliced (opt) (67 didn't bother)
     240-500 gm/8.5-17.6 oz fresh corn niblets sliced from cobs OR drained sweetcorn (67 uses M&S)  
     1/2 yellow pepper, in dice the size of the corn (opt)
     olive oil
     1-2 med-large plums, in small dice

Dressing
  50 gm/1.75 oz yoghurt-mayo
   2 tsp Dijon mustard
   1.5 tsp sunflower (or vegetable) oil
   1 tbsp fresh lemon juice (or bottled for the frugal)
   1 garlic clove, grated
   2-3 tbsp fresh (OR 2-3 tsp dried) mint, med chopped
   2-3 tsp fresh (or 1 tsp dried) parsley, med chopped
   1/2-1 tsp dried coriander

Method:

MAKE AHEAD CHRISTMAS PFEFFERNUSE BISCUITS: child friendly, good fibre, easy

67 looks forward to traditional German biscuits every Christmas and these home-made ones are a terrific treat... 

Delightful German Pfeffernusse, spicy seasonal sensations

One of the great culinary treats of Christmas is pfeffernuse: the tiny spicy German biscuits, which are either bathed in a citrussy glaze or rolled in icing sugar.

They're readily available in the shops but home-made ones are fabulous.  And the dough can be made in advance, frozen and baked to order.

A personal favourite is the chocolately ones with hidden nuggets of finely chopped nuts; they manage to be both cake-like and dense.  

Pfeffernusse are quite easy to make but there is a fair amount of measuring and beating.  In fact, if you wanted to teach your kids to bake, this is a good one to start on.  Line up lots of small individual bowls/containers and have your child/ren measure out a single item in each bowl.  Cook can check the measures are accurate before proceeding to the mixing stage.

Most of the spices are standard for bakers but don't worry if you haven't any cardomom, for example.  

The mixing can be done by hand but electric beaters are recommended as it's not easy incorporating molasses.  And the dough ends up very thick and sticky.  

A small ice cream scoop is perfect for forming the biscuits but kids will love scooping out a bit of dough and rolling it into a ball.  And no one will worry if the pfeffernusse are assorted sizes!

Clear plastic gloves* will be a godsend as the kids will get grotty hands very quickly. 

Cost: £2.75'ish. (Dec 24)
Makes: 100 small

Ingred:
   195 gm/6.9 oz wholemeal flour
     70gm/2.5oz cocoa powder (not drinking chocolate)
     50gm/1.7oz finely chopped almonds or hazelnuts
     
   1/2 tsp each dried:
   cloves
   nutmeg
   cinnamon
   ginger
   cardomon
   black pepper
   1/2 tsp baking soda

   2 tbsp orange zest

   114gm/4 oz room temp dairy or plant butter
   130gm/5 oz sugar (white & brown)

   1/4 cup molasses
   1 egg
   1 tsp vanilla

Topping: icing sugar or... 

Glaze:
   1 cup icing sugar, sifted
   1-2 tbsp rum or brandy or orange juice
   5 tbsp hot water

Method:

SKINNIER COTTAGE PIE WITH LATIN AMERICAN TWIST, wallet-friendly, heart-friendly, prepare ahead

It's cottage pie, Jim but not as we know it...

A lighter Cottage Pie with a  Latina Twist

24/9/15

67goingon50 has never really got on with English Cottage Pies  - they can be bland and dry but this 67 version using turkey, packs a wee kick and hits a culinary spot. 

It's wallet-friendly,  heart-friendly, light, tasty, comforting and looks great.  

The dish has more gravy than usual but slightly less topping.  If you're cooking for a family, or for a guy, or if you are a guy, or simply aren't worried about carbs, 67 suggests double the amount of potatoes and sweet potatoes. 

Minced chicken can replace turkey but beef, even if low-fat, will be heavier in flavour.

Cost:  £3.00

Feeds: 2-3 (recipe doubles easily)

Ingred:

    1 lge sweet potato & 1 baking potato (about 250gm/9oz each)

    1  large red or yellow onion

    1 green pepper, in med dice 

    1 large carrot, in small dice

    1/2 green or red chilli, de-seeded & minced 

       OR 1/2 tsp chilli flakes

    250 gm/8 oz turkey mince

    1 clove garlic, grated

     

    300 ml good stock (home-made pref but granules/cubes are ok)   

    2 tbsp cornflour mixed with 4 tbsp cold water

    1 tbsp tomato puree, salt-free if poss

    50 gms sun blush tomatoes (opt)

    4-7 dashes Tobasco sauce 

    2 tbsp Worcestershire sauce

   

    1/2 cup drained or fresh sweetcorn niblets

    1/2 cup frozen peas

   

    1 tbsp soft butter

    cracked black pepper and a little salt

    3-4 tbsp yoghurt (opt)

Method:

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: