ALMOST NO DAIRY 'CREAM' OF HADDOCK SOUP: dairy-free option, low-cholesterol, prepare ahead

Smooth creamy almost no-dairy Smoked Haddock Soup...healthy filling indulgence

updated dec 24

 Smoked Fish Soup, found in delis & bistros everywhere in Republic of Ireland
(with multi seed bread) no-dairy option

photo 24/9/16

The blogger came across a version of this soup everywhere in the Republic of (Southern) Ireland, whether in major cities or small towns.  

It's not surprising because the soup is rich, thick and satisfying - a bowlful will suffice for supper - and Ireland has plenty of smoked fish.

67's version is based on Smoked Haddock and is almost free of dairy (there's a dairy-free option).  It's gorgeously flavourful, velvety, smooth and satisfying.   

Low-Dairy 'Cream of Haddock' Soup is modelled on what chefs call a veloute -- a rich soup based on chicken, veal or fish stock with butter, flour and plenty of cream.  Veloutes usually appear on high-end menus; they're considered rather sophisticated, with expensive ingredients adding a touch of luxury.  

67's version puts the emphasis on health -- it has no cream or flour and only a tiny amount of butter but is still richly textured and thrillingly tasty.

And though not exactly budget, it won't cost the earth  

The cost of smoked haddock has remained steady over the past two years (currently £10 a pound/1/2 kilo: Dec 24) but makes the soup an indulgence.   

The soup will impress when entertaining, ideally served piping hot in small cups.  Or it makes a lovely first course for a special lunch or dinner, or as a  light main course. 

It's one of the blog's more popular choices, appearing on page views time and again throughout the year.

Cost: £11'ish
Serves: 6 as main; 8 as first course; many as appetizer 

Ingred:

  2 med onions (or fennel, trimmed, soaked in 9:1 solution of water & vinegar, with tough outer leaves & fronds removed and well scrubbed)
  2 carrots
  1 large potato

 (all the above coarsely chopped)

  1 tbsp dairy or plant butter & 1 tbsp good olive oil
  16 oz/1/2 kilo uncooked smoked haddock OR for the frugal 8oz/1/4 kilo each of smoked haddock and white fish, divided (the flavour will be less intense)
  1 bunch parsley tied together
  1 bay leaf
  2 cloves garlic, grated (opt)
  6 cups of fish stock (pref; you can replace 1 cup fish stock with white wine/grape juice) or water
  1 sprig fresh or a generous pinch dried thyme 

  1 tsp Dijon mustard 
  zest of a lemon 

Garnish: 

  chives (opt)

Method:

BLOGGER'S FAVES: SUBLIME HOT AVOCADO PILAU

Makes you feel you've died and gone to heaven....

                           Sublime Hot Avocado Pilau                     (first posted 5/11/2015)

'When I first tried this, I thought I'd died and gone to heaven.' Taster

This wonderful vegan dish has multiple layers of exquisite flavour & texture.

Its super special -- warm, rich and comforting.  It is truly memorable. 

It is also a great solution to waiting around for avocados to ripen and then finding they've gone past their best.  Heated, the avocado softens, becoming even more buttery and beautiful.

67 prefers brown rice for this recipe -- its flavour, nuttiness and health-giving properties give the dish a delightful oomph. As long as the brown rice is cooked properly - instructions below - it will be fine.  White rice is also good, as is orzo, the easily digestible rice shaped pasta.  

This is the hot version of the popular Avocado Pilau Salad.   

Cost: £3.50 (2019)

Feeds: 3-4 as main; 6 as side

Ingred:

   8 oz/225 grams brown rice

   

   1 tbsp vegetable or dairy butter

   1 tbsp olive oil

   4 tbsp finely chopped onion (whites of green onions, yellow onions or shallots: all fine) 

   1 stalk celery, peeled, and finely chopped

    4 oz/100 g thickly sliced mushrooms

   1/2 tsp grated garlic

   4 oz/100 gm fresh diced tomato flesh (from peeled & deseeded toms) OR if you can't be fussed, 6 oz/150 gm baby toms 

   2 oz/50g (untoasted) pine nuts

   4 tbsp dry sherry/white wine/grape juice  

   1/4 tsp dried marjoram or thyme

   freshly ground black pepper

   1 good sized avocado

   juice and grated peel of half a lemon

   Garnish: Parsley

Method:

1. Cook rice and keep warm.  (Brown Rice: rinse well in a sieve and allow water to run until it comes out clear.  Drop into lots of boiling salted water, cook at a rolling boil 25 mins.  Drain and rise with boiling water from a kettle.) (White rice: rinse well in a sieve and allow water to run until it comes out clear.  Drain.  Add double the amount of good stock - veggie if you're feeding vegetarians.  Cook according to packet instructions.)
2. Prepare tomatoes: remove stem, slice an x into the bottom of the tomato; dropinto a bowl of just-boiled water 5 mins or until peel starts coming away; drain, remove peel with sharp knife.  Cut tomato in quarters, lay flat; position sharp knife at pointy end of tomato quarter; slide knife under membranes & seeds and slide to end, discarding seeds. Chop tomato flesh into small bite-size pieces 
3. 10 minutes before end of rice cooking time, peel and dice avocado, mixing carefully with lemon juice
4. Saute onion & celery in butter and olive oil, about a minute
5. Add garlic, mushrooms, tomatoes, pine nuts and herb of choice.  Stir & cook until mushrooms are nearly done.
6. Add sherry/wine/grape juice.  Simmer a few minutes.
7. Add rice to veg;mix well and gently heat through.  (You may need to add a tbsp or two of stock if using brown rice).
8. Add avocado and toss gently; every spoonful should contain avocado and vegetables. 
9. Garnish with a few branches of fresh parsley, chopped parsley scattered over 

Comments:

'When I first tried this recipe, I thought I'd died and gone to heaven.  I just loved the warmth and butteriness of the avocado, the contrasting crunch of pine nuts and the gorgeously savoury rice punctuated with the firm mushrooms and bits of tomato.  I never tire of making it.'  Blogger

*Adapted from one of the first tv chefs, Robert Carrier.  

Tips:

• For the ill and infirm or small children, replace alcohol with good stock. Use white rice or orzo  and cut back on the pinenuts. You could also add a handful of currants soaked overnight in orange juice
• Good as a main course but also goes well with chicken or fish.    

WALLET-FRIENDLY SEAFOOD, ITALIAN STYLE: Healthy indulgence, prep ahead, easy, portable

Stand-out Italian Mixed Seafood Salad, worthy of a an upmarket deli

Updated 5/23 first posted 2018;

Italian Seafood Salad with Avocado & Grapefruit
 

This is a gorgeous Italian-style seafood salad - garlicky, lemony, wine-scented and with a flash of heat.  67 adds the creaminess of avocado and tang of grapefruit for a new and blissful dimension.   

If there's the budget - and the time - one could start from scratch with a selection of fresh seafood but it will cost you, in money and time.  

67 recommends wallet-friendly frozen Seafood: 350 gm Premium Slection from Iceland £5 OR 200 gm from M&S £4.30 (or if on offer, £12 for 3) OR Sainsbury's £3.50 (untested).    They are a good mix of squid rings, mussels and prawns but if you want a wider selection; add defrosted frozen scallops and/or cubes of cooked white firm-fleshed fish.    

If shellfish is not your thing, use a mixture of dried and fresh fish fillets: cod, smoked or plain salmon, mackerel or haddock.  Add a generous handful finely sliced fennel for crunch.

The flavours of this dish are impressive but it needs to be started the day before you plan to serve it.  The shellfish is marinaded overnight or up to 24 hours. Avocado and grapefruit is added at the last minute. The dish keeps well in the fridge three days; it's perfect  for a portable lunch.

Cost: min £8'ish (2023) depending on choices
Feeds: a small group, in a buffet

Ingred:
   475gm/16oz cooked mixed shellfish (see * above) or filets of fish
   
   1/4 cup good olive oil
   1 tsp oregano
   1/4 tsp chilli flakes
   
   2 cloves garlic, grated
   1 1/2 tomatoes (no seeds or pulp), in small dice
   2 tbsp white wine vinegar   
   1/4 - 1/2 glass white wine
   zest half a lemon
   2 tbsp lemon juice
   2 stalks celery, cleaned, peeled and thinly sliced
   1/2 packet parsley leaves, rinsed and chopped coarsley

   1 small avocado
    juice half a lemon
   1/2 grapefruit, in segments

   lettuce leaves of choice(opt)

Method:

1. If necessary defrost fish on the morning of the day of preparation; rinse & drain; place in a glass bowl that will hold the fish comfortably 
2. Heat a small saucepan over med heat; add olive oil; heat through.  
3. Add oregano and chilli flakes (the oil will sizzle); cook 1 min
4. Add diced tomato and garlic; cook 2 mins
5. Add lemon zest, lemon juice, white wine vinegar and white wine; cook 1 min. Remove from heat
6. Add thinly sliced celery and parsley; stir to combine
7. Pour over shellfish; cover tightly with clingfilm; refrigerate
8. Just before serving: peel and stone avocado; dice in sizes similar to the shellfish; sprinkle with lemon juice; add pepper and salt
9. Segment grapefruit (see Orange and Berry Plate); dry grapefruit on a paper towel -- you're looking for the bitter-sweetness of grapefruit without allowing the juice to dilute the marinade; chop into pieces similar to mussels
10. Mix the shellfish, avocado and grapefruit together with some of the marinade.
11. Serve at room temperature with plenty of parsley leaves decorating the outer edges or on a bed of shredded lettuce
12. If transporting to a picnic, line a plastic storage box with tight fitting lid with cling film, pour in shellfish and marinade; place a layer of cling film over the top of the container before covering it.  

                                                                                        

Comments:

'This is almost exactly like the glorious seafood salad I very occasionally buy from my favourite Italian deli...but at under half the price.  I make it go further by serving on lettuce, in small portions.' Retired writer

                  More fish on NavBar:RecipesI 

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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.  

GUILT-FREE CHINESE BARBEQUED PORK, picnics, prep ahead, lower fat, sugar & salt , portable

Eating healthily doesn't mean pork's off the menu, especially if it's a nearly fat free  Oriental classic that's lower-sugar & salt 

first posted feb 2018

'Perfectly flavoured.' 'A revelation; hard to believe it's low fat/sugar/salt.  ' Tasters

This virtually guilt-free exquisitely flavoured meat is perfect for a summer's picnic.    

The unmistakeable sweet and savoury sauce and crisp slightly burnt edges of the pork is a popular choice in Chinese restaurants.  But many versions are laden with sugar & salt, and some pork strips have hidden layers of thick fat.  

67goingon50 instead used pork fillet that is pure extra-lean meat.  It has less fat than skinless chicken breast and though a little more expensive, goes a long way.     

67's marinade, meanwhile, cuts sugar, reduces soy sauce and salt to minimise blood pressure and blood sugar issues. 

It does not include the usual red or yellow bean sauces which will likely sit at the back of a westerner's cupboard.  But 67 introduces a 'new' Asian flavour: hoisin sauce*.  No apologies because a jar of this dark, salty-sweet smokey condiment will be used again and again -- as a glaze, a dipping sauce or (like oyster sauce) a flavouring for fried rice. 

Preparation of the meat is simple but needs to be done a day in advance.  The  wonderfully tender, succulent guilt-free meat will be a real crowd-pleaser. 

Cost: £3-4, depending on meat 
Serves:  4-6 as a snack at a picnic or buffet 

Ingred:
   400-500gm/12-16oz pork fillet, trimmed of fat & sinew

 Marinade:
     1 1/2 tbsp hoisin sauce
     1 tsp oyster sauce
     1/2 tsp reduced-salt soy sauce
     1/2 tsp toasted sesame oil (or peanut oil)
     3/4 tsp sugar
     1 1/2 tbsp maple syrup or honey     
     2-3 tbsp brandy or sherry
     1 tbsp tahini or smooth peanut butter
     2 med cloves garlic, peeled & grated
     2 tbsp peeled & grated ginger
    1 tsp 5-spice powder     
    1/2 star anise

     red food colour without e numbers* (opt) (67 didn't bother)

Method:

SIMPLE CHICKEN STOCK

Here's a simpler, quicker method for chicken stock that's ideal when you're gripped by a lurgy and want chicken soup, now!

Simple Chicken Broth

...or definitely not tomorrow.  It's also great for any simple no-fuss chicken stock that doesn't require much shopping.   

It only takes a couple of hours rather than overnight. Though not as intense as conventional chicken broth and lacking the jellied texture of slow-cooked broths, it's flavourful and chock-full of vitamins and protein.  

This is the time to use chicken pieces (save your bones for the slow-cooked overnight broths) and to use veg in your fridge that you haven't had a chance to get to. 

Smaller pieces of skinless chicken are best; drumsticks rather than a whole bird.  (Carefully) slash the flesh with a sharp knife to allow their flavour to penetrate the stock.  Wings are ok if you don't mind the fat from them.  

Here's what 67 used 'cause that's what was available in the fridge but you can ring the changes:

3-4 drumsticks, onions, carrots, celery stalks and fronds,  spring onions (shorn of dried leaves and bottoms), mushrooms, cauli leaves (from an organic cauli that 67 wanted every last drop of vitamins of minerals from), mushrooms, garlic cloves, fresh ginger, radishes  

The only four things that are essential are: onions, carrots & celery (also called 'mirepoix', the trio of basic aromatics for soup & casseroles) plus fresh chicken.  If you're feeling poorly, a good sized piece of fresh ginger (1 1/2 inches/4cm) is strongly recommended.

What's not in the photo but could easily be included or replace the other veg are: tomatoes (with bad bits cut out), broccoli, cauliflower, potatoes, green beans, courgettes etc...Almost any veg can go in but do your basic cleaning: roots topped and tailed, any bad/soft bits taken out, mushrooms peeled and de-stemmed if necessary; thick broccoli stems peeled etc   

For quantities, 67 suggests: 3-400gm chicken, 500gm veg and 2-3 pints water (it doubles nicely).  Add a bay leaf and some parsley stems if available.  The liquid should cover the mix by an inch.   Partially cover the pan and turn heat to high.

Bring to the boil; allow boil at full stretch 5 mins, skimming off the film of fat & other impurities that will rise to the surface:

Skimming off impurities 

Reduce heat to med-high (where 6 is the maximum, then 4); the mixture should be bubbling gently but not furiously.  Partially cover with lid; leave for 2 hours, checking that the bubbling continues.  If not, return to a full rolling boil and turn heat back down to med high.

When 2 hours is up, taste.  You may feel an extra half hour of cooking or an additional cup of water is necessary.  If you like the flavour, strain the contents through a sieve into a container.  Remove flesh from drumsticks and set aside.  Discard the bones & veg.  

Season before consuming.

Tips:

• all the flavour may have been boiled out of the chicken flesh but it can still be used for sandwich or pie fillings 
• An even simpler, easier broth can be achieved by poaching a chicken. See (Asian) Poached Chicken.  This requires a good quality chicken, fresh ginger and spring onions.

 Go to Nav Bar for Recipes I & II:Soups

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

'BIG' CHICKEN SOUP 'FLU CURE, Frugal

Feeling under the weather?  A chunky chicken soup boosts the immune system 

Home-made Chunky Chicken Soup served on a tray 

'An intensely flavoured easily digested life-saver when ill' Blogger 

photo 3/16/17

Chunky Chicken Soup is ambrosial; deeply flavoured, beautiful in texture, tender and easily digested.

In every cupboard or freezer, there should always be 'Big' Soups for emergencies when unable/unwilling to cook due to illness or the general malaises of life.

A trial of tinned was disappointing; thick and gloopy - definitely not in a good way - and characterised by a strong, deeply unpleasant metallic flavour. 

It was enough to send 67 down the home-made, freezable route and to keep several portions in the 67 freezer.  (See also Big Beef Soup). 

For emergencies, there are also a few Baxter's soups in the cupboard.  They're not as chunky as tinned 'Big' soups but more tasty and satisfying.  And probably better for you.  

67's Big Chicken Soup is great for the ill or infirm, or kids or anyone looking for a nutritious tasty easily digested meal.

Oh, and it's wallet-friendly and low-fat/salt/preservative.  

Cost: £2.00
Serves: 4-6

Ingred:
   7oz/200g chicken, in one inch/2cm cubes
   seasoned flour (any will do)

   olive oil
   med onion, diced or coarsely processed
   1 1/2 sticks celery in med dice
   1 large carrot in one inch cubes
   6oz+/180gm baby new potatoes or washed potatoes in one-inch cubes
   1 cup swede in one inch cubes (opt)
   1 cup parsnips in one inch cubes (opt)

   enough stock or water to cover meat & veg by one inch
   slug of dry sherry (opt)

   1 generous mug thickly sliced mushrooms
   2/3 mug frozen peas (opt)

   2 tbsp flour with 1/2 ounce butter

Method:

1. Toss chicken in a plastic bag with seasoned flour and shake until pieces are covered
2. Sauté veg in tablespoon of olive oil over med low heat in a partly covered large saucepan, 20 mins, stirring occasionally; do not allow to burn; onions should be translucent not brown
3. Add chicken with stock/water and sherry  
4. Bring to the boil; lower heat, let bubble 5 mins, skimming off any scum that rises to the surface
5. Pour into slow cooker; add more liquid if necessary to cover the contents by one inch
6. Cook on high 2-3 hours or until chicken is tender and veg are soft (or on low for 4-6 hrs)
7. Meanwhile saute mushrooms in a large saucepan in just enough olive oil to prevent sticking; when nearly done add juice of half a lemon, pepper and a bit of salt; cook until all the liquid is gone; set aside for later
8. When chicken & veg in the stockpot are ready, remove from the soup liquid; set aside with mushrooms 
9. Pour soup liquid into the pan used for mushrooms; bring to the boil; mash flour and butter & add to juices
10. Allow to thicken; add chicken, veg & mushrooms if using 
11. Simmer half an hour; check seasoning; if soup is too thick, add water; if too thin, mix 1 tsp cornflour with 1 tbsp very cold water and stir it in 
12. Serve with crusty bread or Cheese Scones

Tips:

• the flavour of boiling fowl is wonderful but be careful; some are stuffed with antibiotics
• before decanting soup from the slow-cooker, check the tenderness of the chicken; if it isn't tender, let it cook longer
• Baxters is the soup brand 67 normally depends on for emergencies ; they don't do 'big' soups but some of the soups are thick, flavourful and chunky

          More soups on NAV BAR: Recipes II/Soups  ...

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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. 

SUBLIME AVOCADO PILAFF, VEGAN , low-cholesterol & salt

A wonderful vegan dish, with multi-layered  flavour & texture 

updated 3/25; first posted 2015

                           Sublime Hot Avocado Pilau                     (first posted 5/11/2015)

'When I first tried this, I thought I'd died and gone to heaven.' Taster

Looking for something a little special as we head into for winter? Something warm, rich and comforting with an unexpected twist?  This splendid rice & avocado dish is perfect when you want something memorably tasty.  

It is also the perfect solution to waiting around for avocados to ripen and then finding they've gone past their best.  Heated, the avocado softens, becoming even more buttery and beautiful.

67 prefers brown rice for this recipe -- its flavour, nuttiness and health-giving properties give the dish a delightful oomph. As long as the brown rice is cooked properly - instructions below - it will be fine.  White rice is also good, as is orzo, the easily digestible rice shaped pasta.  

This is the hot version of the popular Avocado Pilau Salad.   

Cost: £5'ish (3/25)

Feeds: 3-4 as main; 6 as side

Ingred:

   8 oz/225 grams brown rice

   1 good sized firm but ripe avocado

   juice and grated peel of half a lemon

   

   1 tbsp dairy or plant butter

   1 tbsp olive oil

   4 tbsp finely chopped onion (or green of spring onions if worried aour fodmaps OR whites of green onions, or shallots) 

   1 stalk celery, washed under running water, peeled, and finely chopped

   100g/4 oz thickly sliced mushrooms

   1/2 tsp grated garlic (opt)

   4 oz/100 gm fresh diced tomato flesh (from peeled & deseeded toms) OR if you can't be fussed,150 gm/6 oz baby toms 

   2 oz/50g (untoasted) pine nuts

   4 tbsp dry sherry/white wine/grape juice  

   1/4 tsp dried marjoram or thyme

   salt & freshly ground black pepper

  

   Garnish: Parsley

Method:

1. Cook rice and keep warm.  See instructions in Tips below.
2. 10 minutes before end of rice cooking time, peel and dice avocado, mixing carefully with lemon juice
3. Saute onion & celery in butter and olive oil, about a minute
4. Add garlic, mushrooms, tomatoes, pine nuts and herb of choice.  Stir & cook until mushrooms are nearly done.
5. Add sherry/wine/grape juice.  Simmer a few minutes.
6. Add rice to veg;mix well and gently heat through.  (You may need to add a tbsp or two of stock if using brown rice).
7. Add avocado and toss gently; every spoonful should contain avocado and vegetables. 
8. Garnish with a few branches of fresh parsley, chopped parsley scattered over 

Comments:

'When I first tried this recipe, I thought I'd died and gone to heaven.  I just loved the warmth and butteriness of the avocado, the contrasting crunch of pine nuts and the gorgeously savoury rice punctuated with the firm mushrooms and tomato skins.  I never tire of making it.'  Blogger

*Adapted from one of the first tv chefs, Robert Carrier.  

Tips:

• Cooking rice: Brown: rinse well in a sieve and allow water to run until it comes out clear.  Drop into lots of boiling salted water, cook at a rolling boil 25 mins.  Drain; rinse with boiling water; place in sieve over a bowl.  White: rinse well in a sieve and allow water to run until it comes out clear.  Drain.  Add double the amount of good stock - veggie if you're feeding vegetarians.  Cook according to packet instructions - usually bring to a boil; clamp on a lid; leave 10 mins.)
• For the ill and infirm or small children, replace alcohol with good stock. Use white rice or orzo and cut back on the pinenuts. You could also add a handful of currants soaked overnight in orange juice
• Good as a main course but also goes well with chicken or fish.    

Please leave a question in the box below

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