SEAFOOD PANCAKE, KOREAN STYLE: wallet-friendly, quick'n easy, low-salt, vegetarian option, higher fibre, vegetarian option

With food budgets so tight, Savoury pancakes & waffles look like becoming a trend... 

Seafood & Scallion Pancake, Korean style

Pancakes and waffles are, after all, thrifty, filling, quick, easy and delicious.  And  they stand in for a variety of meals: breakfast, lunch, dinner and snacks.

This Korean-Style Seafood Pancake, adapted from maangchi*, is more special than most but is not overly extravagant, especially while M&S seafood is on a 3-fer-£12 offer.  It's especially suitable for pensioners/couples looking for a celebration meal.

If youve had a meal in a Korean restaurant, you'll know how popular Korean pancakes are.  This one is both soft and crispy and delightfully savoury, without spice or garlic.  Usually served with hot'ish sauce, the pancakes also go well with 67's own make-ahead (milder) Sweet Chilli Sauce or if time is short, oyster or hoisin sauce.  

The spring onions don't overwhelm; they soften and mellow after cooking.

The pancake is wonderful at any time of day.  On its own, it's a protein packed low-carb delight but served with rice or Asian soup noodles, it's even better.  

Cost: £4.00'ish (2023)

Feeds: 2, multiplies easily

Ingredients:

100gm/3.5oz all purpose flour

1 tablespoon cornflower

       1/2 teaspoon kosher salt 

 

3/4 cup very cold fizzy water

3 tablespoons vegetable oil

5 green onions, top & tailed, in 3 inch chunks

small handful thin green beans, topped & tailed

150gm/4-5oz ready-cooked prawns, calamari & mussels (or choice of vegetables in fine matchsticks with something like tofu if you like) 

salt & pepper

 

one large egg, beaten 

thinly sliced red pepper, opt

Method:

SINGLETONS QUICK & EASY DIETER'S DELIGHT CALAMARI SALAD

For days when recovering from a knock-out punch from life...

(Singleton recipes multiple easily for couples & families)

We've all had days when things not only go wrong but also raise self-doubts.  

Like: will I end my days as a bag lady pushing around a wonky trolly filled with my tattered worldly goods?  Or: do I need a good shaking up?  Or: am I just being hopelessly neurotic?

On such days the temptation to dive into the carbs and sugar is high.

Here's a dish that will help boost will power and probably improve your mood.

Calamari Salad with bean starch (cellophane) noodles is low in carbs, high in protein and has plenty of fibre.  It's quick and easy to make.  And it's pretty easy on the wallet -- there will be plenty of protein left over for another meal.

Cost: £2.50'ish (2022)

Feeds: 1

Dieters Delight Noodles
made from
green bean starch

Ingredients:

1 knot green bean noodles (also known as crystal, transparent, glass or thread noodles)

 

70g/2.4oz cooked calamari rings

 

 

handful quick cooked green veg: here green beans, also tenderstem broccoli, bak chop, thinly sliced zucchini

few thinly sliced radishes, or half a small chilli, or - if you don't like heat -  raw mushrooms

Optional Garnish: finely chopped peanuts OR toasted sesame seeds, fresh parsley

                          

Dressing

1tsp sherry

1 tsp soy sauce

1 tbsp orange juice

1 tbsp toasted sesame oil

1/4 garlic clove, grated

similar amount grated, peeled fresh ginger

Shake until emulsified, pour over just drained noodles

Mix with other ingredients

Method:

CARB-FREE SPICED AVOCADO 'VICHYSSOISE': low-fat, potato free, carb-free indulgence

Elegant sophisticated soup, chilled or warm, perfect for unsettled summer...

Take advantage of avocados piled up in supermarkets...
'Creamy, cool & utterly ambrosial..'

This is another of 67's glorious summer soups that slips down like a dream.

Unlike 67's Tomato Gazpacho though, Mildly Spicy Avocado 'Vichyssoise' does require cooking.  But it's not difficult to make and it can be prepared ahead of time.  

And it is worth it.  Not only does it taste wonderful, it's easily tweaked for carnivores, vegetarians or vegans.

Avocado Soup in South America is thrumming with heat; this version is more delicate but no less wonderful for it.  Served in shot glasses or bowls, the creamy pale green makes a sophisticated starter for summer gatherings. Cool and velvety, it'll soothe and satisfy.  

For the slim or wanna-be-slimmers - it's low-fat, low carb.  And it doesn't contain any potatoes! 

Garnish shot glasses with small memorable crunchy croutons, cubes of smoked tofu, a poached prawn, small morsel of white fish or a few shreds of cooked chicken breast.   

Make this the night before it's needed; refrigerate in the coldest part of the fridge and sit back and wait for compliments.

Cost: £5'ish
Feeds: 6-8 

Ingred:
   1 small-med dried chipotle pepper, with seeds removed, soaked in water & drained OR 1/4-1/2 tsp (to taste) chipotle seasoning
   1 large onion, finely chopped
    olive oil
   1 oz butter (opt)
   5 small ripe avocados, peeled & chopped (5 regular sized mugs)
   1 clove garlic, grated or minced
   2 tsp chopped chives
   1/2 tsp dried tarragon
   1 litre good stock
   zest of half a lemon & 2 tsp lemon juice 
   1/2 tsp dried nutmeg
   240 ml 0%-fat plain Greek or strained yoghurt OR low-fat sour cream OR Vegan yoghurt

Method: