LOWER GUILT PEANUT BUTTER & JAM KISSES, lower sugar, higher fibre, easy, budget friendly

Delightfully crumbly and more-ish; so easy, the kids can make them...

Lower-sugar, higher fibre Peanut Butter & Jam Kisses, 

'Gorgeous, rich and crumbly.  The jam perfectly complements the peanut butter, and they're the ideal size.'  60+ writer

first published 22/8/16                                       

In celebration of classic peanut butter cookies and to bid farewell to this year's Great British Bake Off, 67 presents Peanut Butter and Jam Kisses.  These lower-guilt treats will please kids and adults alike.  

The recipe is adapted from Paul Rankin, the BBC Good Food website.  The recipe was already low in sugar but 67 shaved off a bit more and replaced some flour with wholemeal to add fibre. 

The changes didn't affect the kisses' scrumptiousness, though - they're buttery, crumbly and the unique peanut butter/jam flavours are appealing.

The Kisses are a welcome one-bowl wonder so they're kid-friendly - not just for eating but also for making.  They'll love the opportunity to make these on a wet weekends stuck inside.  

The Kisses won't break the bank, either.

Cost: £1.00
Makes: 10-12 small biscuits; recipe doubles easily

Ingred:
  
   50 gm/1 3/4 oz butter, softened
   2-3 tbsp peanut butter -- 2 if you prefer a delicate p.b. flavour; more if you can't get enough of the stuff (67 used crunchy)
   1 egg yolk from a large egg
   a scant 2 tbsp soft brown sugar

   2oz/55gms plain flour (wheat or spelt) 
   3/4oz/20gm wholemeal flour

   1-2 tbsps instant fruit compote or low-sugar jam 

Method:

RASPBERRY NECTARINE CRUMBLE BARS, high fibre, frugal, frugal opt

Nectarines, raspberries & buttery oatmeal crust = delectable picnic treat... 

'They don't feel at all as if they would be good for you' 'Sweetness is just right.' ''Delicious! Can we have more?' 'Loved the fresh fruit.' Tasters 

Nectarine & Raspberries make these Crumble Bars a very special picnic treat.  

They are stuffed with health-giving fresh fruit, wholemeal flour, coconut and nuts.  They're egg-free and lower in sugar.  Fibre is high.  A lower-fat option is available (see Tips below).

It's a very simple recipe and part of it can be prepared in advance.

Trust me, it's worth getting out the mixing bowl to make these! 

(See frugal option in Tips)

Cost: £3.00 for basic

Makes: 16-20

Ingred: 

   650gm/23oz (give or take) nectarines (or peaches), chopped coarsely 
   1/4 cup water, incl 1 tbsp lemon juice & juice of small zested orange 
   
   3 tsp cinnamon
   1/4 tsp nutmeg (opt)
   1-2 tbsp brown sugar (opt but adds a caramel/toffee flavour)
   
   zest of small orange 

   1/2 tsp vanilla

   150gm/oz plain white flour
   100gm/oz wholemeal flour
   1 pinch salt
   1/2 tsp baking powder 
   1/2 tsp baking soda

   100gm/3.5oz light brown sugar 
     30gm/generous 1 oz dried unsweetened shredded coconut 

   3.8oz/110g butter, softened OR vegan fat 
          
Topping: generous handful raspberries (best but other berries will do) and chopped nuts: walnuts, hazelnuts or almonds 

Method:

1. Coarsely chop nectarines (say 12-14 pieces each), add with water/juice mix, spices and sugar to a wide frying pan over moderate heat 
2. Cook gently until fruit has begun to soften but still has 'give'; depending on the ripeness of the fruit, it could be 3-10 mins 
3. Take off heat; add vanilla, scrape into a container, including all the toffee-like juices. This step can be done a day in advance. 
4. When ready to bake, preheat oven to 350f/180c/170fan/gas4
5. Put a wide strip of greaseproof paper down an 8x8 inch (20cmx20cm) tin 
6. In a large bowl, blend dry ingred, breaking down any lumps in the sugar; stir in orange zest, distributing evenly
7. Add butter; rub together until butter is the size of peas
8. Spread 2/3 of the mix in the pan, levelling the top with the bottom of a measuring cup; press down quite hard to firm up the base
9. Add the fruit, spreading as you go; level with a spatula
10. Scatter over berries 
11. Mix chopped nuts into remainder of crumble; cover the fruit as evenly as you can, taking care with the edges. 
12. Bake 30 mins or until beautifully browned; half-way through, bring the back of the pan to the front for even browning
13. Place on a cooling rack; leave half an hour; using a very sharp knife, cut into fingers or squares 

Comments:

• 'That's so deliciously crumbly; they'd make an excellent lunchbox treat.  They don't feel at all as if they would be good for you yet still satisfy the desire for sugar.  I prefer the raspberry ones; they've more flavour.' Political Agent
• 'Good texture; the nutty ones have a good bite.  Sweetness is just right - not too sugary.'  Retired insurer
• 'Delicious! Can we have more?' 'Lovely!'  'Really good; I loved the fresh fruit.' Staff at a Veterans' Cafe

Tips:

• frugal option: replace fresh nectarines with drained tinned peaches
• for a 2-for-1 option, cover half the base with berries and the other half with nuts before covering with crumble 
• low-fat option: replace 20-30gm/0.75-1oz butter with plain thick yoghurt 
• common/ordinary wheat can be replaced with lower-gluten higher-protein spelt.   

More bars on NavBar:Recipes II/Baking... 

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.  

CRISPY UNFRIED DUMPLINGS, Vegan, low-fat, Skinnier, lower-carb version

Delicious filling which pleases carnivores; crisp non-greasy pastry without deep-frying...

Carnivore-lovers' Skinnier Vegan Dumplings & easy Sweet Chilli Dipping Sauce. 

'Unbelievable; classical Asian umami taste in a diet version' 'Amazing with sweet chilli sauce' 'Crispy without being greasy' Tasters

These vegan dumplings -- unlike similar deep-fried items in Dim Sum restaurants  -- can be eaten any time without worrying about your health.  And they're very easy to make at home. 

The filling takes a bit of chopping but doubling the recipe will provide leftover filling perfect for lunchbox carb-free lettuce wraps.  It also brightens up steamed or stir-fried rice.  

Prepping the filling a day ahead makes life easier.  

There's no need to make your own pastry; dumpling wrappers are found in Chinatowns, Japanese stores and large supermarkets.   

No one will miss the meat in the filling; crumbled firm tofu is surprisingly like mince or replace with your favourite vegetarian mince.  Almost raw vegetables are added to the mix and the whole is bound together with Asian sauces, not egg. 

Because they're baked, not fried, the pastry doesn't brown in the usual way but it's beautifully crisp without shattering into a hundred shards that decorate your chest!  

In a restaurant they would be drizzled with a lurid sweet-and-sour sauce; here they're teamed with 67's fantastic Low-Sugar Almost-Instant Sweet Chilli Dipping Sauce.  

Ingreds:

   225gm/8oz firm tofu or your favourite vegetarian mince
   couple of tablespoons peanut or other light veg oil

   1/2 cup fresh mushrooms in med dice
   1-2 dried Shitake mushrooms, reconstituted in boiling water 20 mins (opt)
   scant 1/4 cup baby corn, coarsely chopped (opt)

   1/3 cup coarsely grated carrot
   generous 1/3 cup finely shredded whites of Chinese leaves OR finely sliced peeled celery
   3-4 radishes, in matchsticks (opt)

   2 spring onions, cleaned & trimmed, finely sliced (3xgreen only for fodmap-phobics)
   2 tsp finely grated ginger
   
   1 1/2 tsp sherry, white wine or grape juice
   1 tsp toasted sesame oil
   1 tbsp reduced-salt soy sauce
   1 tbsp oyster or hoisin sauce
   
   1/4 tsp pepper plus salt as needed

   1 pkg round dumpling wrappers (gyoza for larger dumplings)

Method:

NECTARINE STREUSEL CRUMBLE BARS, Egg-free, Vegan opt

An indulgent crowd-pleasing treat from low-priced fat ripen-at-home nectarines 

Nectarine Crumble Bars, with Raspberries or Walnuts
'Deliciously crumbly.  They don't feel as if they would be good for you; they satisfy the desire for sugar.  I prefer the raspberry ones' Taster

Nectarine Crumble Bars are one of those very special treats.  Layered with ambrosial flavours and gorgeous textures, it still manages to be stuffed with health-giving ingredients: fresh fruit, wholemeal flour, coconut and nuts.

The recipe does not involve eggs, and sugar levels are reduced.  Fibre is high.  A lower-fat option is available (see Tips below).

While the recipe calls for common/ordinary wheat flour it also works well with lower-gluten higher-protein spelt.   

It's a very simple recipe and part of it can be prepared in advance.

Cost: £2.75 for basic

Makes: 16-20

Ingred: 

   650gm/23oz (give or take) nectarines (or peaches), chopped coarsely 
   1/4 cup water, incl 1 tbsp lemon juice & juice of small orange (see below) 
   
   3 tsp cinnamon
   1/4 tsp nutmeg (opt)
   1-2 tbsp brown sugar (opt but adds a caramel/toffee flavour)
   
   zest of small orange 

   1/2 tsp vanilla

   150gm/oz plain white flour
   100gm/oz wholemeal flour
   1 pinch salt
   1/2 tsp baking powder 
   1/2 tsp baking soda

   100gm/3.5oz light brown sugar 
     30gm/rounded oz dried unsweetened shredded coconut 

   3.8oz/110g butter, softened OR vegan fat 
   
       
Topping (opt but adds delight) generous handful chopped nuts: walnuts, hazelnuts or almonds AND/OR handful berries - raspberries? blueberries? strawberries?
 
Method:

1. Coarsely chop nectarines (say 12-14 pieces each), add with water/juice mix, spices and sugar to a wide frying pan over moderate heat 
2. Cook gently until fruit has begun to soften but still has 'give'; depending on the ripeness of the fruit, it could be 3-10 mins 
3. Take off heat; add vanilla, scrape into a container, including all the toffee-like juices. This step can be done a day in advance. 
4. When ready to bake, preheat oven to 350f/180c/170fan/gas4
5. Put a wide strip of greaseproof paper down an 8x8 inch (20cmx20cm) tin 
6. In a large bowl, blend dry ingred, breaking down any lumps in the sugar; stir in orange zest, distributing evenly
7. Add butter; rub together until butter is the size of peas
8. Spread 2/3 of the mix in the pan, levelling the top with the bottom of a measuring cup; press down quite hard to firm up the base
9. Add the fruit, spreading as you go; level with a spatula
10. Scatter over berries if using
11. Mix chopped nuts, if using, into remainder of crumble; cover the fruit as evenly as you can, taking care with the edges. 
12. Bake 30 mins or until beautifully browned; half-way through, bring the back of the pan to the front for even browning
13. Place on a cooling rack; leave half an hour then cut into fingers or squares with a very sharp knife

Comments:

• 'That's so deliciously crumbly; they'd make an excellent lunchbox treat.  They  don't feel at all as if they would be good for you yet still satisfy the desire for sugar.  I prefer the raspberry ones; they've more flavour.' Political Agent
• 'Very enjoyable.  Good texture; the nutty ones have a good bite.  Sweetness is just right - not too sugary.'  Retired insurer
• 'Delicious! Can we have more?' 'Lovely!'  'Really good; I loved the fresh fruit.' Staff at a Veterans' Cafe

Tip:

• if the budget doesn't stretch to berries, add dried fruits eg raisons which have been blanched in boiling water and drained to get rid of preservatives
• low-fat option: replace 20-30gm/0.75-1oz butter with plain thick yoghurt 
• for a 2-for-1 option, cover half the base with berries and the other half with nuts before covering with crumble 

More bars on NavBar:Recipes II/Baking... 

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.  

UNFRIED CRISPY CHINESE DUMPLINGS, VEGAN low-fat, no-carb option

Delicious carnivore-pleasing filling; crispy pastry without deep-frying 

'Unbelievable; classical Asian umami taste in a diet version' 'Amazing with sweet chilli sauce' 'Crispy without being greasy' Tasters

These vegan dumplings -- unlike similar deep-fried items in Dim Sum restaurants  -- can be eaten any time without worrying about your health.  And they're very easy to make at home. 

The filling takes a bit of chopping but doubling the recipe will provide leftover filling perfect for lunchbox carb-free lettuce wraps.  It also brightens up steamed or stir-fried rice.  

Prepping the filling a day ahead makes life easier.  

There's no need to make your own pastry; dumpling wrappers are found in Chinatowns, Japanese stores and large supermarkets.   

No one will miss the meat in the filling; crumbled firm tofu is surprisingly like mince.  Almost raw vegetables are added to the mix and bound together with Asian sauces, not egg. 

Because they're baked, not fried, the pastry doesn't brown in the usual way but is beautifully crisp without shattering into a hundred shards that decorate your chest!  

In a restaurant they would be drizzled with a lurid sweet-and-sour sauce; here they're teamed with 67's fantastic Low-Sugar Almost-Instant Sweet Chilli Dipping Sauce.  

Ingreds:

   225gm/8oz firm tofu
   couple of tablespoons peanut or other light veg oil

   1/2 cup fresh mushrooms in med dice
   1-2 dried Shitake mushrooms, reconstituted in boiling water 20 mins (opt)
   scant 1/4 cup baby corn, coarsely chopped (opt)

   1/3 cup coarsely grated carrot
   generous 1/3 cup shredded Chinese leaves OR finely sliced celery
   3-4 radishes, in matchsticks (opt)

   2 spring onions, cleaned & trimmed, finely sliced
   2 tsp finely grated ginger
   
   1 1/2 tsp sherry, white wine or grape juice
   1 tsp toasted sesame oil
   1 tbsp reduced-salt soy sauce
   1 tbsp oyster sauce
   
   1/4 tsp pepper plus salt as needed

   1 pkg round dumpling wrappers (gyoza for larger dumplings)


Method:

1. If won ton wrappers have been frozen, defrost overnight in the bottom of the fridge
2. Wrap tofu in a paper towel; place a plate on top and weigh it down with a couple of tins of pulses to remove excess liquid; drain 
3. Set a large heavy-bottomed non-stick frying pan on med high
4. Crumble tofu into small pieces, as you would a packet of mince 
5. Pour a thin film of oil into the pan; add tofu; stir, pressing down on the protein to break up bigger pieces
6. When tofu is beginning to brown & crumbled (3-5 min), decant into a bowl, scraping at the bottom of the pan to remove cooked on tofu
7. Add a little more oil, then mushrooms, stirring until softened and most of the liquid has been released (2-3 mins)
8. Add shiitake and baby corn if using; stir another minute or so
9. Add carrots, Chinese leaves, spring onions, radishes; mix well 
10. Add tofu back into the pan with grated ginger and spring onions
11. Stir in sherry, reduced-salt soy sauce & oyster sauce.  Stir, scraping at bottom of pan to loosen any bits of the mix stuck to the bottom 
12. The mix should be moist but not wet; if it seems dry, add a tablespoon of shitake soaking water or stock or water
13. Stir in chives
14. Test seasoning; add pepper & salt, if recess 
15. Take off heat; stir in sesame oil
16. Cool; refrigerate overnight to allow flavours to blend

Making the dumplings:

This is meat filling; veggie filling 
will not look like this

1. Cover dumpling wrappers both above and below with a clean j-cloth that has been thoroughly wetted and wrung out until damp
2. Pre-heat oven to 200c/400f
3. Peel off one wrapper and lay in flat of left hand (note the oval shape of the wrappers,i.e. one side is longer than the other)
4. Add 1 generous teaspoon of filling (large wrappers will need more), flat on the bottom & building up
5. Dip your (clean!) finger in a bowl of water and run it round the edge of the wrapper
6. Bring up the long edges of the dough; pinch the middle but leave the ends open, forming a crescent; if stuffing looks too light, insert a bit more at the ends, using a small spoon or end of a chopstick to push it in
7. Seal the edges by pressing firmly together up to the edge of the filling; lightly pleating if so inclined 
8. Rest on a baking tray, covering with a damp j cloth while completing other dumplings
9. Spray both sides generously with peanut oil
10. Bake in the middle of the oven 20mins; half-way though move outer dumplings into the middle of the pan and vice-versa for even browning
11. Serve with Sweet Chilli Dipping Sauce

'Comments:
'Unbelievably crispy, like a deep fried version but for dieters without losing the classical Asian umami taste.' Wine Journalist
'Delicious!  Even more amazing with the sweet chilli sauce!' Husband of Wine Journalist
'I don't like deep fried foods but these dumplings are so crunchy without being greasy, I like them lot.' Mother of Wine Journalist
'They look like they could be used in many different ways, with pastry or without.'  Local Councillor

Tips:

• apart from the one or two exotic optional items, standard cupboard ingredients are used.  Replace or add to the carrot, Chinese leaves and baby corn with any other veg on hand -cutting down  on food waste and clearing out your fridge!  
• low carb version: heap fillings in baby Gem leaves, or wrap in lettuce; both are great packed separately in a lunchbox 
• the dumplings can also be steamed OR served with soup-y ramen noodles 
• the filling can be served over rice
• for a simpler vegan filling try Easier Jao-tze

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                      Please post 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.