AVOCADO SALAD: great for beginners needing a template; high fibre; heart healthy, budget friendly.

Bargain priced avocados: a delight for nearly spring...

Avocado Salad: a template for colourful, healthy
multi-textured mix of simple salad ingredients  

When food budgets are tight, we take our pleasures where we can.

Cut-price avocados, which seem to be in abundance in most supermarkets right now, is sure to be one of them.  

A great source of culinary delight, large supermarket avocados can be had for around £2.50 --  half the price of a perfect green grocer specimen. 

And they're are not just for guacamole or the ubiquitous sourdough toast with poached eggs.  They're brilliant in smoothies, soups, pilaffs and vegetable sides.

Since 67 posted How to...the Art of Avocados and everything you need to know in March 2024, supermarkets have jumped on the bandwagon.  Excellent avocadoes in various sizes and stages of ripness are everywhere.  

It's just as easy to find a firm but creamy avo that contrasts beautifully with crisp lettuce as it is to find a soft one for mashing onto avocado toast.  

This post's simple salad for a small household is a real treat, mouthwatering, delicious and satisfying.  

But it also offers a beginer's guide to creating the right proportion of ingredients for a thrilling salad.  It will turn you into a pro.  

Cost: £2-3, depending on the salad drawer

Feeds: 1 or 2

Ingreds:

Salad:

1/3-1/2 small crunchy lettuce like baby gem, or equivalent
2-3 inches/5-7 cm cucumber
1-2 handfuls washed baby tomatoes or 1-2 standard tomatoes
1/2 peeled ripe avocado
a few ounces of cold leftover meat or cooked prawns (opt)
Extras: (opt)
2-3 radishes, sliced thin
1 stick celery, washed, trimmed at top and bottom

lightly toasted pine nuts OR sunflower &/or pumpkin seeds

crumbled crispy bacon 

Dressing for 1, easily multiplied:

2 tbsp good olive oil

1 tbsp vinegar, pref basamic, OR white or red wine vinegar OR lemon or lime juice

1/2 tbsp Dijon, wholegrain or other mild mustard

1/2-1 small clove garlic, finely grated (opt but recommended)

1/8 tsp sugar or a dash of maple syrup (opt but recommended)

salt & pepper

Method:

1. Mix dressing ingredients in a small jar with a tight fitting lid (washed empty herb jars from M&S  are ideal here); shake vigorously until emulsified ( completely blended & thick); keep cool till needed 
2. Just before serving, separate lettuce leaves at the base, remove grotty bits of leaf or core, wash in a solution of 3/4 parts water & 1/4 part white vinegar; pat dry with paper towel.  Slice into 1/2in/2 cm pieces
3. Wash & peel cucumber but leave a space between each strip for a striped appearance; slice thinly at a slant  (see below)
4. Wash & halve baby tomatoes or cut whole tomatoes into small bite-size chunks; spray with olive oil, salt lightly; rest
5. Add the 3 items to the bottom of a good-sized bowl; mix loosely
6. Peel half an avocado (leaving the stone in the remaining half, painting with oil or lemon juice and covering tightly with cling film); vertically cut in 2 the remaining half; cut into med slices OR chop into generous-sized chunks; spread out on a board; sprinkle liberally with lemon juice to prevent discolouring.  Add to bowl.
7. Cut protein, if using, into bite sized chunks; add to bowl
8. Lightly mix with tongs, being careful not to break up the avocado
9. Vigorously shake dressing again; pour over enough to moisten but not overwhelm 
10. Dressing will keep in fridge 3-5 days

Comments:

'I do love a perfectly ripe avocado with a few shards of protein and the usual crisp lettuce, cucumber and fragrant tomatoes.  Bathed in a balsamic vinaigrette, it's first class.  Roll on spring and summer!'  Retired writer

Some ways of preparing salad veg

Tips:

If you liked this avocado recipe, you will also like: 

1. Mixed Salads, Perfectly Pretty: simple appealling salads
2. recipes for cooked avocado (surprisingly wonderful): 
   • Avocado Pilau: ambrosial, for slightly underripe avocado
   • Avocado Vichyssoise: almost carb free; warm or chilled

   
   

   Please leave a Comment in the box below

Copyright: These salads have been designed by B M Lee/ Bright Sun Enterprises and may only be reproduced in home kitchens.  Not for commercial use.

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.

ONION TOMATO JAM, heart-friendly, vegan, low preservative

Onion Jam: savoury & sweet sassy side for cheese...

updated 10/25;1st posted 2019

Savoury & Sweet Low-Salt Onion Tomato Jam
'Amazing. Very yummy.' 'Delicious! Good strong taste.'Tasters

updated 28/8/19 

Here's a heart-friendly relish that's low-salt/cholesterol/preservative.  It's also vegan, wallet-friendly, make ahead and ...oh yes, absolutely delicious!

The elements of sweet and sour are in perfect balance.  It is nothing like Italian tomato sauce; other ingredients - some unexpected - bring brilliant undertones to the overall taste.  

Onion jam is so sensational with home-made bread, good cheddar and cucumber; mass-produced brown pickle will forever be second best.  One taster tested it on Cheese Fries and produced it wonderful.  67 sees it alongside cold meats and over pan-fried potatoes. 

It was originally created as an alternative to bacon/pastrami jam, off-limits to anyone with salt/blood pressure issues.  But a small amount of bacon can be added to the Onion jam (see below) for those lusting after a healthier Bacon Jam.  

Cost: £3'ish
Makes: 1.5 cups, recipe doubles easily

Ingredients:
   125gm/4.5oz sun blush tomatoes, either home-made (frugal) or purchased

   1 large onion, finely diced (one cup) OR a large fennel well cleaned and rubbed free of dirt

   2 cloves garlic, grated (opt)
   1-2 tbsp olive oil, (ideally garlic olive oil)

   100 gm fresh tomatoes, core removed and diced (1 med-large)
  
   1 packed tbsp brown sugar
   2 tsp white sugar
   25 ml maple syrup (honey for non-vegans)
   35ml white vinegar
   15ml fresh squeezed orange juice
   zest of 1/2 orange
   1/2 cup brewed coffee
   
   coarsely crushed black paper

Method:

EXCEPTIONALLY TASTY NO SUGAR ULTRA GRANOLA, Vegan, High Protein, Budget friendly, easy

One of 67's most popular recipes ever...

Nut & Seed Ultra Granola: No-added-sugar, High-Protein

(Updated 5/19)
This vegan breakfast cereal is an exceptionally tasty, gently sweetened, lightly crunchy granola that is also very healthy.  The combination of sunflower, sesame and pumpkin seeds is said to have the same protein value of steak.

The recipe was inspired by a 20-year-old No-Sugar cookbook which the Blogger no longer has.  Changes were made for maximum taste, texture and goodness. 

It's an easy-peasy recipe -- mix, slide into the oven and allow the aroma of baked grains and nuts waft tantalisingly through your home.   

"A small bowl of porridge each day could be the key to a long and healthy life, after a major study by Harvard University found that whole grains reduce the risk of dying from heart disease..."   Daily Telegraph, 5/1/2015

67 loves organic Irish oatmeal* but standard oats are also excellent and economical.   Either way, with the money saved, berries to scatter on top become more affordable. 

The frugal can halve the amount of seeds and nuts and store the remainder in an air-tight container for next time                                   

Cost: minimum £2.00 (2019 prices)

Serves: many 

Ingred:

450gm/16oz oatmeal (not jumbo oats)

2 oz/57 gm dried, unsweetened coconut

2 oz/57 gm sunflower seeds

2 oz/57 gms sesame seeds (opt - sesame can cause an allergic reaction)

2 oz/56 gms pumpkin seeds

2-4 oz/ 57-112 oz nuts of your choice.

2 tablespoons sunflower or other veg oil (not olive)

few drops of vanilla

Method:

PHEASANT WITH MANGO & CHILLI SAUCE

Game season -- a wonderful opportunity for new flavours ...

Mango & Chilli make great companions for pheasant,
(served here with new potatoes and lightly steamed courgette)

Pheasant is back in supermarkets and butchers* for a fiver or less; teaming it with  fresh mango** and a touch of chilli for heat produced a lovely tangy savoury dish.    

Pheasant is one of those healthy 'wild' meats: it's not factory-farmed, the birds have spent most of their lives outdoors and the meat is lean and low in fat.  

Care must be taken to stop it drying out.  Traditionally, it's served roasted and rare but only if they are young birds.  

67, preferring well cooked meat, slow cooks the pheasant, intensifying the flavour and ensuring the meat is succulent and juicy, whatever the bird's age.  

One bird feeds 2-3 generously.  The birds are pretty thoroughly plucked but you may see one or two tail feathers which can be removed with sterilised tweezers.  67 seldom encounters shot in the flesh but apparently some birds have them; keep an eye out when eating.

Cost: £6 + cost of alcohol 

Ingred:
    1 jointed pheasant (2 legs, 2 breasts) 

    2 slices back bacon, in lardons (opt)

    olive oil
    1 small onion, diced
    1 small clove garlic, grated
    1 small celery stalk, peeled and finely diced 
    80 ml/ 1/3 cup sherry/white wine/apple cider/grape juice
    300 ml/1 1/4 cups good chicken stock
    1/2 large fresh mango, as ripe as you can get it, peeled and in small dice
    1/2 med fresh chilli, membranes & seeds removed; in one piece (OR a generous pinch of chilli flakes)
   
    water/stock to cover, including a shot of brandy
    1/2 tbsp Dijon mustard

    Once the casserole is cooked:
        1 tbsp butter & 1 tbsp flour mashed together OR     
        1/2-1 tbsp  cornflour mixed with 1/2- 1 tbsp cold water
        1 tbsp mango chutney (opt)

   Garnish: fresh parsley (opt)
        
        
Method:

1. Lightly season pheasant joints 
2. If using bacon, fry over med-high heat in a large heavy-bottom pan until fat releases and lardons begin to brown; remove to paper towel 
3. Turn up heat; brown joints 2-3 mins each side (if you prefer not to use bacon fat, replace with olive oil); set aside
4. Reduce heat to med-low, add onions, garlic & celery and, if necessary, a bit of olive oil; sautee 5 mins until soft & translucent
5. Return pheasant & bacon, if using, to pan; add alcohol, stock, whole piece of fresh chilli and a few tablespoons diced mango; bring to the boil; bubble gently 5 mins
6. Stir in mustard and a shot of brandy 
7. Either (a) decant into slow cooker and cook on low for 2-2 1/2 hours, depending on the size of the bird OR (b) reduce heat of hob to low, put a lid on the pan and simmer gently an hour or until cooked through and tender OR (c) place in a covered casserole dish in a moderate oven and bake 1 hour or until cooked through and tender 
8. Add the rest of the mango cubes: (a) slow cooker, 1 hour before end of cooking (b) baking or cooking on hob, half an hour before end of cooking  
9. When cooked, the pheasant should be tender but not falling apart.  
10. Remove large piece of chilli.  Taste & season.  If the fruity flavour hasn't come through, add a bit of more mango chutney.   If the mango wasn't ripe enough, a pinch of sugar may be necessary.  Depending on taste, add a few chilli flakes and/or a dash or two of tabasco.
11. Thicken juices with 1 tbsp butter & 1 tbsp flour mashed together or a lower-fat cornflour slurry of 1 tbsp cornflour mixed with 1 tbsp cold water.  
12. Serve with potato (mashed is perfect) or rice, cabbage or sprouts or other green veg

Comments:
'The pheasant and sauce were delicious; I really enjoyed the combination of flavours and the heat of the chilli!  Thanks for letting me be a guinea pig; would be happy to do so again.'  New political campaign manager
'Really good new idea on a traditional roast.'  Political agent

'Lovely subtle flavours that enhanced the slight gaminess of the meat but wasn't in your face.' Retired writer

 *67's partridge was from Barratts, Englands Lane
**large, £ at Morrisons

Tips:

• if you liked this, you will probably also like Pheasant with Brandy & Plums and Armagnac Partridges with Apple

More recipes for game in NavBar: Recipes 1/Poultry

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. 

LEFTOVERS: HOW TO USE UP SALAD INGREDIENTS

Waste not, want not...

first published 15/9/15

67goingon50 is used to using salad ingredients for cooking -- Asian chefs often use them in stir fries and as a garnish in soups.   These cheaper-than-chips recipes are two great clean-out-the-salad-drawer meals.    

The first is a surprisingly quick vegetable stock.

Broth Cup*

67 intended to use a (copious amount) of end-of-the-week salad ingredients to intensify the flavour of classic veg stock.  But after just half an hour of cooking, the stock was sweet and deeply flavoured enough to stand on its own. 

1.  QUICK VEGETABLE STOCK

Costs: little
Feeds: depends on how much salad & veg you have

Ingred:
Any or all of: lettuce, cucumber, mushrooms, radishes, tomatoes, carrots, celery and any other raw veg except beets 
onion
1-2 small chillis, seeds & membrane removed
several cloves garlic, grated
fresh ginger, peeled & grated
potato (opt)
fresh herbs including parsley or thyme
enough water to cover veg by at least 2 inches

Method:

1. Discard any dead leaves; remove any spoiled portions of tomato.  Remove stems from mushrooms; peel.  Top & tail radishes; slice thickly.  Cut cucumber in thick slices.  Using a peeler, make long strips of carrot.  
2. Peel onion; cut into wedges.  Scrub potato if using.  Wash herbs.
3. Place everything in a large pot with grated garlic and ginger. Add enough water to cover veg by 2in/4 cm
4. Bring to a boil.
5. Turn down heat to med-high; leave to bubble gently for at least 30 mins.  
6. Taste.  The stock should be fragrant and beautifully flavoured; if not, continue cooking for another 15 mins.  
7. Serve as broth or in a soup.  

2.  LEFTOVER SALAD VEG FRIED RICE (See The Art of Stir Fry)

Leftovers Fried Rice, Frugal & Healthy

This is not a dish for guests unless they're very close friends and not likely to be offended by leftovers.  As a means of using up some of the things in your fridge, it's ace. Tasty as all get out, any cooked meat or fish, leftover cooked veg and salad veg can be used.  Firm-set tofu, plain or spiced, is also good. 

Don't be afraid of stir-frying cucumber, radish or tomatoes -- they add a wonderful edge and help moisten rice which can sometimes be a little dry.

Cost: max £1
Feeds: 1-2

Ingred:
   1/2 mug diced raw cucumber
   1/4 mug sliced radish
   5-6 thickly sliced mushrooms   
   at least one heaping mugful of cold cooked rice  
   1-2 med tomato, seeds and all, diced, sprayed lightly with olive oil and lightly salted
   1 tsp grated fresh ginger
   1 tsp grated garlic  
   at least half a mugful of cold cooked diced meat OR flaked fish OR firm tofu (marinade plain tofu in a 1-1 mix of soy sauce and sherry/wine/grape juice for 20 mins)
    Oyster Sauce, Hoisin Sauce or Reduced Salt Soy Sauce (used sparingly)

Method:

1. Stir fry cucumber, radish & mushrooms over high heat in a pan lightly sprayed with groundnut (peanut) or other light veg oil for 1-2 mins
2. Add rice, tomato, ginger & garlic.  Stir quickly; add protein.
3. Reduce heat to med-high, cover pan and allow to steam gently for a couple of minutes or until heated through.
4. Add a scant tablespoon of oyster or soy sauce; stir through rice mixture.
5. Taste for seasoning.  Add pepper but only a little salt.
6. Serve.

*Waitrose

Tip: it is a good idea to serve salads plain with dressing on the side; that way leftover salad leaves can go into the stock pot.

 Also see: Improve your health with soup stocks

This information and recipes have been developed by B  Lee/ Bright Sun Enterprises. They may not be reproduced, in any form, without the author's written permission.

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:

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:

AMOST INSTANT SALADS: GREEN GODDESS & CARNIVAL TOMATOES, low-carb

June is salad month; these two monochromatic but gorgeous plates are a pleasure to look at, a delight to eat and easily put together.   

One is a plate of greens but not as we know them -- it's a splendid mix of raw and lightly cooked veg enhanced by a green herb dip/dressing.  The second is a colourful mix of intensely flavoured English 'Discovery' tomatoes, simply dressed but utterly sensational.  Both can be made in large or small quantities; a little less of one thing and a little more of another is not a problem.

Green Goddess Salad with Pistachio Nuts & Green Herb Dressing/Dip

Cost: as much or as little as you like 
Serves: as many or as few as you like

Ingredients:
Green veg only: lettuce, avocados, cucumber, and quick cook veg like tender stem broccoli/green beans/ mange tout.  Nuts are optional but add protein

Method:

1. Blanch all non-organic veg in 9 parts water 1 part vinegar 15-20 mins; drain, rinse, paying special attention to lettuce wedges - swish thoroughly to release hidden dirt
2. Cut raw veg in spears of similar size
3. Trim ends/de-string veg to be cooked; trim stalks of broccoli/cauliflower to a similar thickness; drop in boiling water 3 mins max or until al dente (still with some give); plunge into a bowl of ice water; when cold, drain & dry 
4. Halve & peel avocado; cut into finger-sized slices; spread out lightly on a board so that all sides are exposed, sprinkle over a couple of tablespoons of lemon juice; add salt & pepper
5. Arrange veg on a platter heaping nuts in the middle for protein
6. Serve with Green Herb Dressing: In a smoothie maker, blitz 6 tbsp Greek/Icelandic 0-fat yoghurt, 2 tbsp mayo, 3-4 tbsp mixed herbs (parsley, chives, basil, spring onions) until mix is pale green and flecked with herbs.  Season with pepper & salt.  Can be made thinner with a tablespoon of water or milk.

Carnival Tomato Salad 

This salad is simplicity itself to prepare but utterly sensational to eat.

Cost: 900gm/2lb Discovery tomatoes*, £3.50 - leftovers will work well in other salads or gazpacho
Serves: 1-2 or many

Method:

1. Blanch toms 15-20mins in 9 parts water to 1 part vinegar; drain; rinse
2. Slice and halve some of the toms; cut others into wedges; leave others whole
3. Arrange on a platter with fresh basil leaves
4. Spray generously with olive oil, salt generously.
5. Leave at room temperature at least 20 mins before serving

Tips: 

• If Discovery tomatoes are out of your budget, the olive oil/salt method works just as well with the common all-garden 50p packets of salad toms
• replace olive oil with good red wine vinegar and salt with cracked black pepper
• See also Fantastic Frugal Salads & NavBar: Recipes II/Salads

*M&S

Please leave a Comment in the box below

Copyright: These salads have been designed by B M Lee/ Bright Sun Enterprises and may only be reproduced in home kitchens.  Not for commercial use.

ONION JAM, Vegan, Sassy & Savoury, with bacon opt

Savoury & Sweet Tomato Jam, a sassy accompaniment to cheese...

Savoury & Sweet Low-Salt Tomato Jam
'Amazing. Very yummy.' 'Delicious! Good strong taste.'Tasters

In 67's Low-salt Tomato Onion Jam, the elements of sweet and sour are in perfect balance.  It is subtly but unmistakably sweet, nothing like Italian tomato sauce; vinegar and sugar bring brilliant undertones to the overall flavour.  Even when using common-all-garden supermarket tomatoes, the result is excellent.  

The biggest question?  How best to use it.  The jam is so sensational with home-made bread, cheddar and cucumber, you'll hesitate to return to mass-produced brown pickle.

Tomato Jam is vegan but to satisfy those lusting helplessly after bacon jam, an option for a lower-salt Bacon & Tomato Jam is offered below.

Cost: £2
Makes: 1.5 cups

Ingredients:
   125gm/4.5oz sun blush tomatoes, either home-made (frugal) or purchased

   1 large onion, finely diced (one cup)
   2 cloves garlic, grated
   1-2 tbsp olive oil

   100 gm fresh tomatoes, core removed and diced (1 med-large)
  
   1 tbsp packed brown sugar
   2 tsp white sugar
   25 ml maple syrup (or honey for non-vegans)
   35ml white vinegar
   15ml fresh squeezed orange juice
   zest of 1/2 orange
   1/2 cup coffee
   
   coarsely crushed black paper

Method:

1. Heat med-sized heavy bottomed pan over med heat, add olive oil, onions and garlic; cook stirring until onions are translucent (about 5 mins) 
2. Stir in diced fresh tomatoes
3. Add sugars, maple syrup/honey, vinegar, coffee & orange juice; bring to a boil; allow to bubble 2 strongly mins, scraping up any bits stuck to the pan 
4. Reduce heat to med-low; simmer at a low bubble until almost all the liquid is gone and the mix is  thick - about 20 mins 
5. Meanwhile, chop sun-blush tomatoes coarsely 
6. Transfer half the onions and half the sun blush toms to a deep bowl or blender; process roughly (a stick blender does nicely) - aim for an interesting texture not puree
7. Pour back into the pan with the rest of the onions; add rest of sun blush toms & mix well
8. Season with pepper
9. Cool
10. Eat within 3 days    

Bacon Option:
    Stir in two slices grilled lean back bacon, grease removed with paper towels, and chopped into thin strips.  

Comments: 
'It was delicious, good strong garlic taste and would be great with cheese fries.'  Office organiser with blood pressure issues.
'Amazing - very yummy with Giacobazi cheese.' Political Agent 

Go to Sauces/Dips for more condiments...

Please leave a comment

This is a B  Lee/ Bright Sun Enterprises recipe and may not be reproduced without written permission.

VEGAN LARB (THAI SPICY MINCE), quick cook, low-fat, wallet-friendly, meat option

A splendidly exotic fast & simple meatless main that stuns carnivores... 

Vegan Thai Hot & Spicy Mince, perfect for spring
  'Delicious; any meat eater would be very satisfied.' Taster 

A die-hard carnivore and fan of Thai food tested this dish without knowing it was vegan and loved it!  

Thai Larb is one of those speedy, delicious meals for professionals and busy families -- something to look forward to after a hard day. 

Thai food doesn't feature largely in 67's repertoire but this one's so tasty!  The spicing is beautiful...just the bearable side of hot alongside sour and sweet in an exquisite marriage of palate-tickling flavours.  

Traditional larb calls for minced poultry, pork or lamb; either of these can replace tofu but turkey or chicken mince are better for the cholesterol or diet conscious. 

Some diners may prefer a hotter or wetter version of larb; if so, take the higher recommended amount of ingredients. 

In Thailand, larb's usually served with sticky rice and a papaya salad.  In the west, we like it in lettuce cups or piled on rice or noodles. The fast option is to serve it with noodles which are ready in only 5 minutes. 

67 has given alternatives for ingredients that may be out of the reach of some budgets.   

Cost: £3.50, whether veggie or carnivore (2018)
Feeds: 2 

Ingredients:
  small red onion coarsely chopped
  3 spring onions coarsely chopped
  2 dried shitake mushrooms, reconstituted in 1/3 cup boiling water 20 mins (save liquid) stems removed and halved  OR 4-5 large mushrooms, halved or quartered 

  220-250gm/7.7-9oz pressed firm tofu (see method below) - original weight 280gm - that's been frozen & defrosted in advance

 2-3 tbsp peanut or light veg oil   

1/2-1 tsp chilli flakes OR a med fresh chilli, membranes & seeds removed, in fine dice
  1/2 tsp siracha or tabasco (opt but 67 included it)
  1.5-2 tbsp soft brown sugar
  two-third tsp fish sauce (vegan brands for vegans) or light soy sauce with a small chunk of fresh pineapple
  1.5-2 tbsp finely sliced lemongrass OR the zest and juice of a lemon
  large clove garlic, grated
  1 tbsp peeled, grated ginger
  zest & juice of 1.2-2 limes
  1-2 tsp reduced salt soy sauce   

 15 small mint leaves
 1/4 cup cilantro leaves
  
 4-6 tablespoons veg stock, including some of the mushroom water

 garnish: small carrot, peeled & finely shredded 
              3-4 raw green beans or mange tout, finely shredded 
              finely chopped salted peanuts

Method:

1. Using both hands, squeeze excess liquid out of the tofu -- reducing 280gr  to 220gms (it's easy if the tofu has been frozen & defrosted).  
2. Throw 3/4 of it in a blender and process roughly until tofu looks like mince (or rub tofu between hands). Tear the rest of the tofu into bite-sized pieces. Set aside. 
3. Prepare lemongrass: remove the bottom couple of fibrous inches (the bulb), peel off brown leaves, bash with a rolling pin until the fragrance is unmistakeable, slice thinly.
4. Retrieve dried mushrooms from soaking liquid; squeeze out most of liquid; remove stems; set aside
5. Pour mushroom juice through a tea strainer lined with a bit of clean j-cloth (If using fresh mushrooms, measure out 1/3 cup stock or water) 
6. In a small bowl, mix chilli, hot sauce, sugar, fish sauce Or lemon juice & zest, garlic, ginger, lime zest & juice, reduced salt soy sauce and mushroom juice; set aside
7. Heat a wok or large frying pan over high heat
8. Coarsely chop onions & mushrooms; add with lemongrass to blender; pulse or roughly process 
9. When pan is smoking, add 1 tbsp peanut or other light veg oil; add onion, lemongrass & mushrooms to pan
10. Stir fry briskly until onions are translucent 1-2 mins;  scrape contents into the bowl with chilli & other seasoning; stir 
11. Return pan to heat; reduce to med high; add rest of oil, tip to coat surface
12. Add tofu mince; leave for a min to brown then briskly move round to prevent sticking 
13. Add bowl of aromatics plus mint & cilantro leaves; stir fry 1 min until heated through
14. Serve over carbs (if using); dust with chopped peanuts, carrot shreds and a few more mint & cilantro leaves

Comments:
'Delicious!  Smells very appetising; the taste is bright & refreshing. I love the busy flavours as I have been eating a lot of winter stews.  I didn't twig at all that the dish was vegan - any meat eater would have been very satisfied!' Political agent 
  
Tips:

• Vegans: remember to organise your protein: freeze tofu in advance; defrost in the morning.  
• supermarkets in Chinatown are now doing large packets of firm tofu which are not organic but give you 3x as much tofu as the cost of 280gms organic firm tofu.  What isn't used in your recipe can be frozen and used as vegan mince
• it's much easier to remove liquid from, and crumble, firm tofu if it is frozen and defrosted  

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More non-meat dishes on NavBar: Recipes II/Vegetarian...  

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

NON-DAIRY CREAMY CAULIFLOWER SOUP, Vegan, wallet-friendly

Cauliflower soup that ticks all the boxes: creamy, smooth and lovely, sensationally easy.  And it's Vegan!

Sensationally Easy Vegan Cauliflower Soup
'Really, really lovely!' Retired Writer

This recipe from The Blender Girl (for which many thanks) was a revelation.  It appeared on a Twitter cooking video, was tested in 67's kitchen and...really lived up to its 'mind-blowing' reputation. 

It's not just that the prep is utterly simple, it's that the soup is made from  cauliflower and little else.  It is just lovely to eat - deliciously smooth and with the essence of cauliflower-ness without being overwhelming.  

It's Vegan/non-dairy with all the healthy attributes that implies.  It's wallet-friendly.  Quick and easy.  If it's served at parties -- and there's enough of it from one recipe to do that -- everyone will want the recipe.   

67 didn't make any major changes but for those with small, not very well equipped kitchens, one alternative is suggested.  

If you haven't got a super high-powered blender (67 doesn't):

• the smoothie maker is probably better than the bladed jug for processing
• ground nuts are better than whole (or add another protein after blending)  

Cost:  min £2
Makes: 3 1/2 pints (recipe halves easily)

Ingredients:
   1 large cauliflower in large florets, (leaves & core saved for stock)
   200gm/7oz thinly sliced leeks, white only (save green for stock)

   2 tbsp good olive oil
   2 tsp minced garlic
   1 tsp salt
   7 cups vegetable broth

   35gm/generous 1oz raw cashews or skinned almonds OR ground almonds

Method:

1. If cauliflower and leeks are not organic, soak in 9 parts water to 1 part  white vinegar 20 mins; rinse and drain
2. Heat olive oil over med-high heat in a heavy bottomed pan
3. Toss in garlic; stir quickly - do not allow it to burn - and immediately add leeks & 1/4 tsp of the salt; cook 3 mins
4. Add cauliflower & stock; bring to a boil, reduce heat to med, simmer 20-30 mins
5. Take pot off heat; cool slightly; stir in nuts
6. Taste for seasoning; add salt to taste 
7. Process on high until soup is completely smooth

Tips:

• for the frugal, white onions can replace leeks
• 67 added sliced mushrooms but it muddied the cauliflower flavour 

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