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...

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

COTTAGE PIE WITH A SPICY KICK, lower-carb, wallet-friendly, tasty

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

A lighter Cottage Pie with a Latin America Twist

24/9/15

67goingon50 has never really got on with English Cottage Pies  - they can be bland and dry - and has been casting about for something like it but different. This version, using turkey, packs a wee kick and hits a culinary spot. 

It's frugal, heart-friendly, light, tasty and comforting.  It's relatively low in carbs and it looks great!

The dish has more gravy than usual but less carbs in the 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, may be a trifle heavy in flavour.

Cost:  £3.00

Feeds: 2-3 (recipe doubles easily)

Ingred:

    1 lge sweet potato & 1 baking potato

    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 (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 sweetcorn

    1/2 cup frozen peas

   

    1 tbsp soft butter

    cracked black pepper and a little salt

    3-4 tbsp yoghurt (opt)

Method:

1. Set oven to 400f/220c/200fan.  Scrub potatoes; halve them vertically, roast for 30 mins or until soft inside.  
2. In a large pan, saute onion in a slick of olive oil over med high heat; add pepper, carrot and chilli.  Cook 2-3 mins.
3. Add mince, bashing with a spoon or masher to remove lumps; stir until the pink is gone.  Add garlic.
4. Add stock; stir; add cornflour slurry.  Stir.
5. Add tomato puree, sun blush tomatoes, tabasco and Worcestershire sauce.  Bring to a boil; reduce heat to medium; cover.  Cook 15 mins.
6. Add corn and peas. Cook a further 5 mins.
7. Test for seasoning; add pepper and salt.  If mixture is too thick, add a little stock or water.  If too thin, mix a tsp of cornflour with 2 tsps cold water and add to thicken. 
8. Pour into a 7 inch by 7 inch (or equiv) casserole dish. 
9. When potatoes are ready, turn oven down to 375f/190c/170 fan/gas 6
10. Scrape the flesh out of the skins into a bowl.  Using a potato masher or electric beaters (not a processor or you'll end up with potato glue!) to break up the flesh.  Add butter, pepper & salt, and yohgurt if using (it makes a lighter topping.) 
11. Cover meat mix evenly; use a fork to make a pattern.
12. Bake 20-25 mins.
13. Serve with steamed green vegetables.

*Inspired by Lindsay Bareham of the Times.  

More meat on NavBar:Recipes I; see also Recipes II/Skinnier

Tip:  Sweet potatoes are a vegetable; white potatoes are not

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