STRAWBERRY ALMOND BREAKFAST MUFFINS

Trying to find ways to use all those lovely Strawberries in the shops?  Try these ultra-healthy prepare-ahead breakfast muffins...

Healthy Lower-guilt Strawberry Almond Breakfast Muffins, Prepare Ahead
'Liked the bursts of different fruits' 'expected cake-like texture; liked mix of   favours but maybe too many?' Tasters

photo 4/9/16

Chilly mornings require a warm breakfast and 67's prepare-ahead scrumptious Strawberry Muffins* are just the thing.  Walk out the door -- adult or child -- with these warm health giving beauties and the morning will be off to a great low-guilt start.     

Unlike high-sugar shop muffins 67 Strawberry Muffins are truly health conscious.  Sugar and butter levels are low; heart-friendly fibre is high.  At least two types of fresh fruit plus gut-friendly dairy help strengthen the immune system.  

Almost all the prep can be done the night before; just turn on the oven on as soon as you get up and start the butter melting gently. 

The muffins are not like cupcakes; they have the texture of something healthier but are very tasty.   

If there are any leftovers,  they remain moist and flavourful next day.  They freeze beautifully but should - would be - eaten in a month.  

With nights drawing in, Strawberry Muffins will be a welcome addition to a  cuppa, whatever the time of day. 

Cost: £2.50
Makes: 12 good sized muffins

Ingred:

   75gm/2.5oz plain white flour
   75gm/2.5oz wholemeal flour
   10gm/1/3oz oat or wheat bran or ground almonds 
     1 tsp baking powder
     1/2 tsp baking soda
     1/8 tsp salt
     1/2 tsp cinnamon
     75 gm/2.5oz soft brown sugar

     1 large egg
     187ml/6oz buttermilk OR 125 gm yoghurt plus 60 ml milk 
     30gm/1oz unsalted, melted butter
     1/2 tsp orange or vanilla extract

     75gm/2.5oz grated peeled pear, drained 
     90gm/generous 3oz grated carrot
     90gm/generous 3oz strawberries, cut into 8
     zest of an orange

     30gm/1oz  flaked almonds (opt)    

Method:

LOW-CARB GARLIC & GINGER NOODLES, Vegan, Triple-Duty, Budget-friendly

 These low-carb noodles pack such a culinary punch you won't care it's vegan

updated June 2022

Gorgeously savoury Garlic & Ginger 'Glass' Noodles, low-carb 
 '...really fresh, bright taste.' Taster

A bowlful of these spicy aromatic noodles make as snazzy and satisfying a dinner as a packed lunch.   

What makes it low-carb are the transparent noodles which are made from green bean starch. (Conventional noodles will also work.)  The things that make it so sassy are the delicate crunch and texture of water chestnuts and bamboo shoots.  And don't forget the rainbow of raw veg.   

It's perfect for the carb-phobic but also really fabulous for the noodle lover.  Vegans will love it but so will everyone else.

Bamboo shoots and baby corn may not be a staple in your cupboard.  No problem.  Replace them with your own choice of crunchy vegetables - raw or blanched.  Same goes for the bell pepper and peas -- just throw in something with a similar texture.  

'Glass' Noodles, made of starch
from green beans, low carb

Cost:  £2.75
Feeds: 3-4

Ingred:
   114gm/4oz glass noodles, made of green bean starch

  
   6 tbsp spring onions, white & green, finely chopped
   30g/1oz drained tinned water chestnuts, in fine matchsticks     

   30g/1oz drained tinned bamboo shoots, in fine matchsticks
   30g/1oz finely sliced red bell pepper
   1/4 cup defrosted frozen peas

    generous handful salted roasted peanuts, coarsely chopped (if using store-bought, rub roughly with paper serviettes to remove smoky of the oil and salt)

   pinch or two chilli flakes, to taste (opt)

 Dressing:   1 tsp toasted sesame oil, 2 tablespoons(tbsp) peanut butter (or tahini), 1 1/2 tbsp jasmine tea, 1 1/2 tbsp reduced salt soy sauce,  1 1/2 tbsp red wine vinegar;   1 1/2-2 tbsp sugar or honey or maple syrup;   1 1/2 tbsp peanut or other light veg oil;   2 med cloves peeled garlic   30g/1oz peeled fresh ginger;   juice of half an orange

Method:

1. Place noodles in a deep bowl; cover in  boiling water 5 mins; drain;  rinse in cold water.  If you like, cut the noodles in 2-3 places with kitchen scissors or a sharp knife. It's apparently bad luck to cut noodles but the kitchen gods will probably forgive westerners.  Shorter pieces of noodle will be easier to mix, serve & eat.  
2. Mix in a teaspoon of sesame oil to stop noodles sticking  
3. Combine dressing ingred in a smoothie maker or processor; blitz till smooth; taste for seasoning
4. Pour over noodles; toss to distribute
5. Prepare serving dish.  Use tongs to place 1/3 of the noodles in the bottom;  scatter over 1/3 water chestnuts, bamboo shoots, bell pepper, peas, green onions and 1/4 of the peanuts; lightly season with pepper & salt
6. Layer a further third of the noodles on top and repeat 5
7. Top with final layer of noodles 
8. Arrange veg & nuts prettily on top

Comments:

'...a really fresh and bright taste; the peanuts and other crunchy bits give added interest.  It's a whole group of flavours I'm not used to that works wonderfully.  Thank you for broadening my taste experience.'  Political Agent

Tips:

• This is quite spicy & pungent and may not appeal to children; 67 recommends Unfried Rice , without the egg for vegans,  which is quick and easy to prepare
• Add cubes of smoked tofu for more protein
• Add cooked chicken or other meat or prawns or an omelette sliced in shreds for more protein  

                 More vegan dishes on Nav Bar/Recipes II...

Please leave 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.

VEGGIE COMFORT FOOD: ALMOST NO DAIRY WHITE BEAN SOUP WITH VEGAN BACON BITS

An almost dairy-free white bean soup, wonderful in its basic form but easily tweaked for sassy stress-free variations

White Bean Soup: tummy & wallet soothing with vegan & carnivore options

(This one with vegan 'bacon bits' & chives)

'Love the almost no-dairy creaminess and the sassy variations.' Blogger

first posted Jan 2017

White bean soup is the perfect dish for colder weather: comforting, high in protein but wallet-friendly. 

It's versatile, providing a thick satisfying main course or a silky sensational first course.  It can be served on its own or with added vegetables or shredded protein.

Dairy-free, depending on choice of yoghurt, it's also very effective at soothing the digestive system after over-indulgence.

This one needs good ingredients.  Reconstituted dried white beans and good stock/broth, preferable chicken if you're not vegetarian, provide the best flavour and texture.  

67 tested this with tinned pulses and it was fine.  But don't be tempted to leave out the yoghurt and, if not using parmesan, garnish generously:  vegan bacon bits, spicy croutons, blanched mushrooms or plenty of shredded protein.

Cost: £1.50
Feeds: 4-6; recipe doubles easily

Ingred:
   2 tbsp good olive oil
   1 yellow onion (about 1 coffee mug), finely diced or lightly processed
   a couple of carrots (a generous half mug), finely diced or lightly processed
   2 sticks celery in med dice (a generous half mug)

   generous 2 tbsp fresh chopped parsley
   1 small clove garlic, minced or grated  
   1 tbsp fresh or 1/3 tbsp dried rosemary
   1 tbsp fresh or 1/3 tbsp dried thyme
   3 cups good stock (veggie for vegetarians but chicken is fine for carnivores)
  
   240 gm reconstituted dried white beans, cooked and drained  OR drained, rinsed tinned white beans

   pepper & salt

  0-fat strained plain yoghurt

   3-4 tbsp grated parmesan (opt)

Method:

1. Heat a medium sized heavy-bottomed saucepan over high heat until pot reaches a high temperature; reduce heat to low
2. Add olive oil, onions, carrots and celery; cook over low 10-15 mins until soft but not brown
3. Add parsley, garlic, rosemary & thyme; cook another minute
4. Add beans & 3 cups/large mugs good stock
5. Bring to the boil; let bubble 2-3 mins; reduce heat to low; simmer 20 mins
6. When soup is ready, add parmesan, if using, and pepper & salt
7. Taste; the veggie version may need veggie granules 
8. Blitz with a hand blender until very smooth; it may take a few mins.  This is your base.

Garnishes:

Vegan alternative to Bacon Bits (see method below)
   1/3 cup wholemeal breadcrumbs (spelt for wheat-free)
   olive oil
   1/2-1 tsp salt
   1 tsp smoked paprika plus   
Finely chopped fresh chives or spring onions

OR 
Goats cheese or feta (opt)
Crispy bacon bits (opt)

Optional Additions:

• 0-fat strained yoghurt
• raw spinach, French beans, tender stem broccoli 
• shredded ham hock or chicken, tiny raw meatballs of beef pork or minced chicken  

Vegetarian Bacon Bits

Generously spray a frying pan with olive oil, add crumbs; cook over med-high heat, stirring until crunchy and golden (more olive oil may be needed); add salt and smoked paprika -- the flavour and texture should be a little like crispy bacon.  Set aside.

SERVING OPTIONS

1.  A thick and creamy main course...

• for every cup of soup, add a tablespoon of yoghurt and whisk before heating
• garnish with paprika breadcrumbs or crispy bacon or poached sliced mushrooms, with plenty of chopped chives.  And Then...
• just before serving, add small broccoli spears or carrot matchsticks or chopped fine green beans which have been blanched in boiling water for 3 mins (opt) AND/OR 
• just before the end of cooking, add shredded cooked meat (opt) OR
• 10 mins before end of cooking add raw mini meatballs

2.  A smooth and silky first course (strained) ...

Pour soup through a fine mesh strainer into a large bowl, using the back of a ladle or large spoon to push the mix through. Scrape the underside of the strainer into the bowl. The result will be smooth and silky but a dry thick sludge will be left behind in the bottom of the strainer; this will be discarded 

This version is best served in small portions, with a few paprika breadcrumbs or finely chopped crispy bacon or poached sliced mushrooms, and chopped chives/spring onions. A little finely shredded cooked chicken can also be added. 

Tips:

• the soup keeps well in the fridge for 3 days; the suggested variations prevents a sense of 'boring leftovers' 
• leftovers can be frozen but once defrosted, blitz again and check seasoning
• See Cook Clever with Pulses

(Questions & comments, pls email  b67goingon50@yahoo.co.uk 

and say if they can be included in the blog)

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

EXQUISITE LIME & ALMOND SHORTBREAD, easy, egg-free, wheat-free option

Exquisitely scented, beautifully textured biscuits worthy of the most special guests

Lime Almond Shortbread with Lime Icing, Easy-Peasy
'They smell gorgeous; the lime is exquisitely delicate' Tasters

Need something special for favoured guests?  These beautiful biscuits will convert even the most reluctant eater of sweets.

They take only minutes to prepare but offer aeons of pleasure.

Conventional flour can be replaced with lower-gluten, higher protein Spelt flour.

Like most baked goods, they are best on the day but will keep in an air-tight tin for 3 days.  

Cost:  £2
Makes: 24 biscuit but the recipe halves easily

Ingred:
    5 1/2oz/155gm plain flour 
   generous 2oz/60gm self-raising flour 
   1 tsp baking powder
   1 1/2 oz/45gms ground almonds
   1/2 tsp salt
     
   8 oz/250 gm softened unsalted butter, left out overnight or zapped in the microwave for 20 sec  
   4 oz/125 gm icing sugar
   
  1 tsp vanilla extract
   zest 2 limes
   2 tbsp lime juice
   75g coarsely chopped whole almonds

Lime Drizzle
   2oz/60gm icing sugar
   1-2 tbsp lime juice

Method:

1. Preheat oven to 300f, 150c, gas 2-3.  Line 9x12 inch/30x23 cm tin or equiv. with greaseproof paper (use a bit of dough to stick corners down see How to...prepare tins for baking)
2. Toast whole almonds in the oven 3-5 mins; keeping a careful eye on them, they burn easily; chop coarsely
3. Sift together flour, baking powder and salt, using a fine-mesh sieve.  Stir in ground almonds until well mixed
4. Using electric beaters or a free-standing mixer, beat butter & icing sugar until smooth & light coloured, about 3 mins
5. Beat in vanilla, lime zest & lime juice.  
6. Add flours; beat on low speed; stir in chopped nuts. 
7. The mix will be thick; scrape into tin, pushing dough into sides & corners; level with spatula or knife  
8. Bake 40 mins until top changes from shiny to dull & it feels firm 
9. As soon as the tin comes out of the oven, cut shortbread in the tin into fingers or squares 
10. Leave 30 mins, then move to a wire rack until completely cool
11. Lime Drizzle: Sift icing sugar, slowly add lime juice until the icing is the right consistency to drizzle over biscuits 

Tip: 

• A 50-50 split of white & wholemeal flour will make a healthier biscuit.  When sifting, bran will be leftover; simply mix it in.  

For more biscuits, go to NavBar: Recipes 1/Cookies 

Please leave 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. 

HAM & PEACH LOWER-CARB PASTA SALAD, vegetarian & wheat-free options, prep ahead

Definitely not dull and boring...and it's low-carb!

first posted 2017; updated 5/23

 Ham, Peach & Vegetable Pasta Salad: low-carb  
'Not the usual dull boring pasta salad but a different taste in every bite' Taster 

Even carb-phobics will love this healthier pasta salad.  The trick is in using high-fibre pasta and matching it with an equal or greater amount of protein, veggies and maybe fruit. Tie it together with a lower-fat creamy dressing and voila!

67 used M&S' reasonably priced Italian wholemeal pasta  and none of the tasters noticed it was wholemeal.  (A wheat-free option is the equally tasty but much more expensive spelt wholemeal pasta.) 

The recipe is double-duty -- the base will serve both carnivores and vegetarians, saving time and effort.  Everything can be prepared the day before and assembled before serving.   

It's a gorgeous satisfying salad for picnics in or out.  67's tasters say it was even better on the 2nd day!

Cost: depends on ingred: min £3.50'ish with home-cooked ham hock (5/23)
Serves: 4-8


Ingred for Base:
   200gms/just over 7oz dry wholemeal pasta, cooked according to packet until al dente; rinsed, drained and lightly tossed in a tbsp olive oil 
  1 tin sliced peaches in juice, drained & coarsely chopped OR a couple of coarsely chopped ripe peaches or nectarines 
  tabasco or finely diced chillis or chilli flakes to taste (opt)
  generous handful pine nuts (or for the frugal, sunflower seeds)
   
   at least 200gms/just over 7oz, pref more, of any or all of these veg: leftovers or cooked 3 mins in boiling water & plunged into ice water:  
    cauliflower florets
    broccoli florets
    French beans
    corn niblets
    peas
  PLUS


raw: any or all of small handful: radishes, thinly sliced 
        mushrooms (chestnut are good) in 1/4 inch dice
        celery, peeled, in 1/4 inch dice
        bell peppers, seeds & membranes removed, in thin strips

  fresh parsley & basil (opt), not finely chopped

Carnivore Option: 
    1 cup shredded ham hock or deli ham 

Vegetarian Pasta Salad 

Veggie Options: 
    Grilled or roasted asparagus
    sun blush toms
    shards of parmesan (for those with deep pockets) OR feta OR goat's cheese OR mature lower-fat cheddar (Cornish Cove recommended)
    vegan: spiced firm tofu


   Yoghurt-Mayonnaise with Lemon
   8 tbsp strained 0-fat yoghurt
   6 tbsp mayonnaise
   1 1/2 tsp white wine vinegar or lemon juice
   1 1/2 tsp finely grated lemon zest 
   pepper & salt

OR if budget demands, mayo or salad cream with lemon zest & juice , salt & pepper
   Mix well.

Method:

1. Thoroughly mix pasta, chosen veg &  pine nuts; each spoonful should hold pasta, fruit and lots of veg 
2. Stir in enough yoghurt-lemon-mayonnaise to moisten
3. Add tabasco/chilli if using and herbs not finely chopped 
4. Season with pepper & little salt; 
5. Divide according to needs
6. Carnivores: stir in ham hock and peaches; taste; adjust seasoning; more chilli/tabasco may be needed 
7. Vegetarian: Add extra vegetarian options plus chosen cheese and/or tofu 

Comments:
'Amazing.  Really like the peach and the broccoli but needs more chilli.' Mature office administrator
'A summery salad with a good blend of textures.  Definitely not the usual dull and boring pasta salad; if offers a different taste in every bite.  I want more.' Mature Political agent 

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

OATMEAL DATE & ORANGE BARS, Healthier Indulgence, Egg-free, Wheat-free option

A blast from the past

Oatmeal, Date & Orange Bars lol in
'These were very popular with our volunteers.  They were just the right side of sweet.  A superior flapjack!' Political Agent

These oatmeal and date bars were a favourite in school lunch boxes in Canada.  Because they're so easy to make and so good for you, they would follow kids through university, into early adulthood and eventually to parenthood.  

They're probably a bit unfashionable now but oats themselves have been labelled a wonder food, helping to lower cholesterol and maintain fibre levels. 

That said, the Oatmeal, Date & Orange Bars are an indulgence - dried fruit packs in a lot of sugar.  They do, though, give a good energy boost after intense physical activity.  Keep portions small; 67 got 32 portions (4 horizontal rows x 8 vertical rows) out of an 8x12 inch (20x30cm) tin.   

The bars will keep in an air-tight container for a week but frankly eating them on the day they are baked is an experience not to be missed. 

Cost: £3.50
Feeds: 24-32

Ingred: (67 used English cup measures)
  10.5-12oz/300-340g pitted dates, chopped coarsely
   1 c water, incl juice of 1 orange 

   1 tsp vanilla 
   2 tbsp - 1/3 cup sugar (opt)
   
   zest med orange

   1 1/2 cup rolled oats or Uber Granola
   1 1/2 cups plain flour (sifted); wheat or spelt is fine
   1/4 tsp salt
   3/4 tsp baking soda
   2/3-1 cup light brown sugar

   5 3/4 oz/165g butter, softened or vegan alternative

Method:

1. Pour boiling water over dates to remove preservatives; leave for 2 mins; drain
2. If necessary, remove pips and the tough stalk
3. Bring dates, water, orange juice, vanilla & sugar if using to the boil; turn down heat; simmer until mix is thick, gloopy and the dates have nearly broken down (maybe 10-15 mins, depending on how 'dry' the original dates are).  This step can be done a day in advance. 

BLUEBERRY & WHITE CHOCOLATE SQUARES, a (slightly) healthier indulgence, one-bowl wonder

Ticks all the boxes: sweet but not overly so, full of blueberries and zucchini, made with wholemeal flour and a one-bowl wonder

White Chocolate & Blueberry Squares, healthier than they look (Stock Photo)
'Absolutely gorgeous; sweet, moist and fruity.' Taster

Cost: £2.50
Makes: 20

Ingred: (67 used English cup measures)
   4oz/115gm unsalted butter
   3.5oz/100g white baking chocolate
   scant 1 cup sugar 
   1 c shredded courgette/zucchini, patted dry with paper towels
   2 tsp vanilla
   2 medium eggs 
   1 1/4 cups wholemeal spelt or other flour
   1/4 tsp salt
   2/3 cup blueberries, lightly floured 
   
Method:

1. Preheat oven to 350f/180c/170fan;gas3; line a 8x10 inch (20x25cm) pan or equiv with greaseproof paper
2. Melt butter & chocolate in a large bowl in the microwave at 30 second intervals until the chocolate has nearly completely melted OR over but not touching simmering water in a saucepan
3. Take bowl off heat  
4. Add sugar; whisk (manpower is fine but portable electric beaters are better)
5. Add zucchini & vanilla ; stir well
6. Add eggs one by one, beating well after each addition
7. Stir together flour & salt; add and beat until just blended
8. Pour 2/3 of the batter into the pan; scatter blueberries over; cover with rest of the batter
9. Bake 40 mins or until a toothpick in the centre comes out nearly dry

Comment:
'They were absolutely gorgeous!  They were really moist and with lots of fruit.' Young middle-aged butcher.
'They were good; I liked every aspect of them.' Older (understated) butcher

  Inspired by Eating Well
                                                                             More squares on NavBar: Recipes 1/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. 

WHEAT-FREE SUNBLUSH TOMATO FLATBREAD, easy-peasy

A delicious savoury bread thrown together in minutes 

Wheat-free Sunblush Tomato Flatbread:
'Very nice; the tomatoes come through well and the interior is lovely and moist.' Taster

Main course and thick soups cry out for bread or biscuits that don't compete with the main dish.  This easy-peasy flatbread is made with spelt flour (wheat or other flours will also work)  and takes just under an hour from start to finish.  It's wonderful served fresh from the oven but can also be made ahead and reheated in a moderate to low oven 10-15 mins.

Sun blush not sun-dried tomatoes are recommended, especially if there are issues with salt and high blood pressure.  

A jar of sun-blush toms will set you back about £3 or try make-your-own sun blush toms.  Some supermarkets offer specials on deli containers of sun-blush toms bought in conjunction with other deli products like olives.

Cost: £2.50'ish
Feeds: 4 generously; recipe easily multiples

Ingred:
   4 1/4 oz/120g plain spelt flour
   2.1oz/60g wholemeal flour
   1/4 tsp salt
   1/3 tsp baking soda
   1.5oz /43g cold cubed butter
   1 small egg or 1/2 med egg (beat it first, then divide)
   150ml buttermilk (or milk + 2 tbsp vinegar or 115ml yoghurt + 35ml water)

   generous handful sun blush tomatoes, without juice, plus a few extra
   
   sesame seeds (opt)

Method:

1. Preheat oven to 190c/170fan/375f/gas 5
2. Chop main portion of the sun blush tomatoes in chunks; drain; set aside 
3. Mix dry ingred in a bowl
4. Pulse in butter or rub between fingertips until butter is size of peas
5. Mix liquid and beaten egg together
6. Make a well in flour-butter mix; add liquid
7. Stir until well blended; mix will be thick and unwieldy
8. Tip onto a floured board; scrape together, adding a little more flour if necessary until dough is more manageable
9. Line a 7-8inch/18-20cm pie plate with greaseproof paper
10. Divide flatbread dough in half; place one half on pie plate spreading it to the edges  
11. Scatter sun blush tomatoes over the surface; they don't have to cover it but every slice should have some sun-blush
12. Spread out second half of dough; lay on top of the bottom half, stretching it to the edges of the pan; press down 
13. Scatter remaining sun-blush over top, pushing them down slightly
14. Make a slight depression in the centre so flatbread doesn't rise too much
15. Sprinkle sesame seeds, if using, over the top
16. Bake 40-50 mins; 10 mins before end of cooking flip flatbread over to brown bottom
17. Bread is done if it sounds hollow when tapped

             For more wheat free baking go to Nav Bar: Recipes: wheat-free

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

LIGHTER CHOCOLATE CUPCAKES, healthier, lower-sugar & preservative, butter-free, budget friendly, portable

Are your kids begging for an indulgence while you're trying to keep them healthy? 

first posted 2017; updated 2025

Lighter, Healthier, Lower-Sugar Chocolate Cupcakes
perfect for lunchboxes or an after school treats 

These light chocolate cupcakes could be the answer.  For one thing, there's only enough batter for 6-8 medium cupcakes, reducing temptation.  For another, it's a one-bowl wonder and easy enough for the kids to make.  

They're also healthier than most: 

• no butter
• wholemeal flour
• free of common wheat if you use spelt flour
• some sugar replaced with dried unsweetened coconut 

The ones in the photo were for a special occasion; they were iced with melted chocolate and sprinkled with with nuts & candied ginger.  For an ordinary family treat, a light dusting of icing sugar or dribbles of melted chocolate would be enough.

Cost: £2.50'ish, more for spelt flour and plant milk

Feeds: 6-8 but recipe multiplies easily

Ingred:  

   

    65gm/2 1/3 oz self-raising wholemeal flour (add 1/2 tsp baking powder if flour is plain)
    20gm/3/4oz white flour
    2 generous tablespoons cocoa (not drinking chocolate)

    1/2 generous tsp baking powder

    1/2 tsp instant coffee (opt)

    50gm/1 2/3 oz sugar

    15gm/1/2 oz unsweetened dried shredded coconut

    75 ml sunflower or light veggie oil

    75 ml dairy or plant milk

     1 large egg

     1/2 tsp vanilla 

     

 Method:

1. Preheat oven to 350f/180c/170f; line 8 muffin tins with paper liners
2. Place all ingred in a deep bowl
3. Beat with electric beaters, a stand-alone mixer, or a whisk until well-blended, 2-4 mins
4. Fill paper liners 2/3 full
5. Bake 18-20 mins; a toothpick in the centre should come out dry
6. Cool completely before decorating 

Toppings: 

Melt about 35gm dark cooking chocolate:

• spread melted chocolate over cupcakes; add chopped walnuts & sugared ginger or drained ginger in syrup
• Add a tablespoon or two of milk to the melted chocolate; dribble over cupcakes

OR for dairy free, lightly dust cupcakes with icing sugar 

                                                               More kid-friendly baking onNav Bar: Recipes1 

Please leave 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

DAIRY FREE WHITE BEAN SOUP, high protein, low cost, Triple Duty for Vegan, Vegetarian, Carnivores

A money-saving dairy-free white bean soup, wonderful in its basic form but easily tweaked for sassy stress-free variations

White Bean Soup: Tummy & wallet soothing, for vegans, vegetarians or carnivores
(This one with vegan 'bacon bits' and chives) 

White bean soup is the perfect dish for early January: comforting, healthy, high in protein but wallet-friendly. The small effort required to put the soup together is strangely comforting after the excessive partying/relaxation of Christmas and more than repays itself. 

It's ever-adaptable, providing a thick satisfying main course or a silky sensational first course.  It can be served on its own or with added vegetables or shredded protein.

Ideally one would use reconstituted dried white beans (see Cook Clever with Pulses) but tinned are also fine.

Cost: £1
Feeds: 4-6; recipe easily doubles

Ingred:
   2 tbsp good olive oil
   1 yellow onion (about 1 coffee mug), finely diced or lightly processed
   a couple of carrots (a generous half mug), finely diced or lightly processed
   2 sticks celery in med dice (a generous half mug)

   generous 2 tbsp fresh chopped parsley
   1 small clove garlic, minced or grated
   1 tbsp fresh or 1/3 tbsp dried rosemary
   1 tbsp fresh or 1/3 tbsp dried thyme
   3 cups good stock (veggie  for vegetarians but chicken is fine for carnivores)
  
   240 gm reconstituted dried white beans, cooked and drained  OR drained, rinsed tinned white beans

   3-4 tbsp grated parmesan (not for vegans)


Garnishes:

Vegan alternative to Bacon Bits
   1/3 cup wholemeal breadcrumbs (spelt for wheat-free)
   olive oil
   1/2-1 tsp salt
   1 tsp smoked paprika
   
   finely chopped fresh chives or spring onions

   goats cheese or feta (opt)

   crispy bacon bits (opt)

Optional Additions:

• 0-fat strained yoghurt
• raw spinach, French beans, tender stem broccoli 
• shredded ham hock or chicken, tiny raw meatballs of beef pork or minced chicken  

Method:

1. Heat med heavy-bottomed saucepan over high heat; reduce heat to low
2. Add olive oil, onions, carrots and celery; cook over low 10-15 mins until soft but not brown
3. Add parsley, garlic, rosemary & thyme; cook another minute
4. Add beans & 3 cups/large mugs good stock
5. Bring to the boil; let bubble 2-3 mins; reduce heat to low; simmer 20 mins
6. Meanwhile, prepare breadcrumbs: generously spray a frying pan with olive oil, add crumbs; cook over med-high heat, stirring often until crunchy and golden (more olive oil may be needed); add salt and smoked paprika -- the flavour and texture should be a little like crispy bacon
7. Add parmesan if using and salt
8. Taste; the veggie version may need veggie granules 
9. Blitz with a hand blender until very smooth; it may take a few mins.  This is your base.

Serving options

As is, a thick and creamy main course...

1. for every 1 cup of soup, add a tablespoon of yoghurt and whisk before heating
2. garnish with paprika breadcrumbs or crispy bacon or poached sliced mushrooms, with plenty of chopped chives.  And Then...
3. just before the end of cooking, add small broccoli spears or carrot matchsticks or chopped fine green beans (opt)
4. just before the end of cooking, add shredded cooked meat (opt) OR
5. 10 mins before end of cooking add raw mini meatballs

Strained, a smooth and silky first course...

To strain, pour blitzed soup through a fine strainer over a large bowl or jug, using the back of a ladle or large spoon to push the mix through.  The result will be smooth and silky but there will be a thick dry sludge left in the bottom of the strainer; this will be discarded; take into account when calculating portions. Don't forget to scrape the underside of the strainer into the soup.)

The first course version is best served simply with a few paprika breadcrumbs or finely chopped crispy bacon or poached sliced mushrooms, and plenty of chopped chives/spring onions. However a little finely shredded cooked chicken can also be added at the end of cooking. 

Tips:

• the soup will keep well in the fridge for 3 days; the suggested variations prevents a sense of 'boring leftovers' 
• leftovers can be frozen but once defrosted, blitz again and check seasoning

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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