SMALL HOUSEHOLDS' TIME-SAVER BOLOGNAISE SAUCE, using pre-cooked freezer sauce & mince

Simple Bolognaise for singletons/twosomes, prepped ahead...

Quick & easy bolognaise with the help of freezer friends.
'So nice after a hard day at the coal face and so easy to prepare!'

This recipe is perfect for weeknight pasta dish when the body is screaming for protein and a vegetarian sauce and cheese just won't cut it

67 has already posted a recipe for making and freezing an easy rich, savoury Italian Marina Sauce.  

But pre-cooking mince or meatballs and freezing them is also a 'thing' in chefs' kitchens.  

TV chef Tom Kerridge swears by his method of pre-roasting mince until it is golden & crisp, then adding it to sauces (fresh & defrosted) when needed. 

67 tested it on a 500g/17oz package of 20%-fat beef mince from Waitrose. The   edges of Kerridge's mince were too crisp for 67's liking and appeared to defeat the purpose of being quickly incorporated into a sauce.  

Two other 67goingon50 methods were more successful: 

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:

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

Please  leave a comment in the box below

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

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

Please  leave a comment in the box below

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

CHRISTMAS SLAW: SPROUTS, PEAR, CRANBERRY & WALNUTS, kids' option, low salt & preservative, dairy-free option, lower fat & carb

Even sprout-haters will welcome this crunchy, sweet, tart & creamy raw salad

updated 2024; first posted 2017

 Christmas Slaw: Sprouts, Pear, Cranberry & Walnut in Lemon Pepper Dressing
'one less veg to cook!'

This gorgeous salad will be a popular replacement for cooked sprouts.   

Every festive table should have some raw food - salad or fruit - to offset the richness of Christmas dishes.  For cook, it's one less vegetable to cook and another dish that can be prepped ahead and left until lunch.  

It's wallet friendly, this slaw; the only speciality item is dried cranberries but these can be replaced by diced grapes, sultanas or apricots.

Preparation is quick and easy. 

Cost: £3'ish (12/24)
Serves: 4-6

Ingred:
   160-200gm/7oz raw sprouts
   1/4 cup reconstituted dried cranberries + 1 tsp honey or maple syrup OR
               1/4 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 plain sugar-free yoghurt
     3 generous tbsp mayonnaise
     zest of one lemon
     2 tbsp lemon juice, to taste
     1 tsp cracked black pepper
     1/4-1/2 tsp salt

Method:

1. Make a v-shaped nick in the bottom of spouts to remove core (if it's easier, halve the sprouts vertically first)
2. Finely shred sprouts with a sharp knife or coarsely process; soak in a solution of 9 parts cold water to one part vinegar or salt 20 mins; drain.  If you wish to soften the rawness, cover sprouts with boiling water 2-3 mins; drain
3. Wrap in a clean tea towel to get rid of excess moisture 
4. Drop cranberries into a bowl of boiling water 2-3 mins, drain
5. Peel pear, cut in fine matchsticks; immerse in mixture of 1 tbsp lemon juice and 1/4 cup water to prevent browning; drain; stir into sprouts 
6. Add cranberries (adults) or grapes (kids) and nuts; mix with a light hand
7. Pour over enough dressing to moisten but not overwhelm
8. Refrigerate a few hours before serving

Comments:
'The salad is a bright flavour burst with a good range of textures.  The crunch of the radish, sprout and pear goes well with the slightly chewy cranberries.  In a Christmas tea, it would liven up the palate but would make a good summer salad as well.' Political Agent

Tips:

• Replace cranberries with sultanas and honey with orange juice 
• Replace walnuts with lightly toasted cashews or hazelnuts
• Turn this into a whole meal salad by mixing in leftover meat, prawns, cheese or smoked tofu

                                                  More salads on Nav Bar/Recipes II...

Please leave a Comment in the box below

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

SKINNY ARANCINI RICE BALLS, baked not fried; lower-fat, prep/make ahead

Everyone loves arancini but the Italian deep-fried rice balls are not exactly healthy.  Here's a version that's lower-in-fat, baked not fried and higher in fibre...

first posted 2017;updated 5/25

Italian Rice Balls but lower fat & not fried 
Nice flavour' 'these are good' Tasters

67 has taken liberties with the classic recipe* to make other changes, too.

Arancini usually takes the form of a thick crust of rice with a centre of meat or cheese.  67 combined the two -- each bite has rice and meat and sauce.  And the carb count is lower.   

Most arancini are fist sized; these are smaller, more elegant though no less crunchy and moist.

1st Course Arancini Balls

This recipe is for special occasions.  Fresh Parmesan is not exactly cheap nor is good low-fat beef.  

But you'll get up to 24 baby arancini suitable for the cocktail hour.  And it is for the festive season.  

They're better served on a plate with tomato sauce (opt) on the side.  

Commitment to the process is required. The rice balls are slippery and some mess inevitable when rolling them in flour, egg & breadcrumbs.  

Prep starts at least a day in advance.  They freeze well.  

Cost: £9'ish (2025)
Makes: 24

Ingred:

   1 cup cooked brown rice (according to packet instructions plus 5-10 mins more; the rice is sticky, not soggy)

   1 tbsp olive oil
   1/2 med onion or equivalent well-cleaned fennel or celery, finely diced
   2 med cloves garlic, finely grated or minced (opt)
   
   400gm/14oz 5-10% fat beef mince
   175gm/6oz coarsely cubed mushrooms

   1/2 cup fresh parsley, chopped med fine

   3/4 tsp dried thyme or 1 tbsp fresh thyme
   1/2 tsp dried oregano
   1/2-1 tsp salt
   1/2 tsp coarsely milled black pepper
   
   3/4 cup Classic Tomato Sauce (recipe below) OR deli tomato sauce OR pureed fresh or tinned tomatoes OR passata 

  
   1 cup grated Parmesan

Coating
    1/2 cup plain flour seasoned with salt & pepper 
    
    3 eggs
    
    2 cups breadcrumbs
     
    basil

Olive oil

Method:

1. Heat a med heavy-bottomed pan over high heat
2. When pan is hot, add olive oil & turn heat down to med high
3. Add onions & garlic; sauté 2 mins until soft
4. Add beef; use a spoon to break it up and stir occasionally; when the beef is  still a bit pink in places, add mushrooms
5. Cook until mushrooms have reduced in size
6. Strain off excess fat & liquid; discard
7. Return beef and mushrooms to pan; stir in parsley; cook 3 mins
8. Add thyme, oregano, pepper & salt; stir; take off heat & allow to cool slightly
9. Stir in chosen tomato sauce 
10. In a separate bowl, carefully mix rice & parmesan, distributing parmesan evenly.  
11. Scoop out balls using a 40gm hinged ice-cream scoop or equiv; arrange on baking sheets lined with greaseproof paper and cover with a damp clean tea towel or j-cloth
12. One by one (and with clean hands!) place an arancini ball in the palm of your left hand, flattening and spreading it to about 1/2 inch/2cm.  (It helps to experiment with one first). Bring your fingers up slightly to form a cup; fill it with a min tablespoonful or so of the meat/tomato mix.  There should be enough of an overhang of rice patty to bring the edges up and around the meat to form a tidy ball. (Aim for a generous portion that won't cause the arancini to burst when it cooks.)  
13. Refrigerate several hours or prefereably overnight

Coating:

1.  Line up wide bowls/deep plates like an assembly line for :

• Seasoned flour
• beaten eggs 
• breadcrumbs mixed with basil

2.  Roll balls in flour, shaking off excess, then in egg (two forks are useful here), then breadcrumbs, pressing crumbs on if necessary. 

3.  Refrigerate or freeze

4.  When ready to cook, preheat oven to 180c/350f/gas 3.  Spray arancini generously with olive oil; bake 20 mins or until golden

5.  Serve warm or hot

Classic Tomato Sauce  

  1 good-sized onion /1 med carrot/ 1 large celery stick, all coarsely processed or in med dice/ 1 large clove garlic minced/2 tbsp olive oil/ 2x400 gm tins good Italian chopped tomatoes/2 tbsp tomato puree/1/3 cup red wine/grape juice or water/2 tbsp tomato puree/1/3 cup red wine/grape juice or water/ handful torn basil leaves/1 bay leaf/pinch salt & pepper       

Method:

1. Saute but don't brown onion, carrot, celery & garlic in olive oil over med heat 10 mins
2. Add tomatoes, tomato puree and water; stir
3. Add basil, bay leaf, s&p
4. Increase heat to high until bubbles appear around the edge; reduce heat to low; cover & cook 40 mins, stirring occasionally (Or cook in a slow cooker on low 3-4 hours)
5. Remove bay leaf; blend until your choice of chunky or smooth
6. Cool
7. If freezing, defrost overnight; reheat gently, check seasoning 

Comments:
'I really like these; they're plain but good.  I wouldn't mind a bit of chilli in them.' Office Administrator
'Nice flavour but unsure about the consistency and the mushrooms.  Not to my taste.' Political Agent

Tips:

• Frugal: reduce beef by 1/4; replace with cooked peas
• the tomato dipping sauce is optional but 67's tasters preferred the arancini with it 
• if you must, replace brown rice with arborio  

                                                                             *adapted from Martie Duncan Food Networ     

Please leave a Comment in the box below

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.