PEANUT GINGER CHICKEN WINGS: frugal, easy-peasy, dairy free, prep ahead

Crispy chicken wings with peanut ginger sauce...

Packed with enticing flavour, these Peanut Ginger Chicken Wings are a real change from standard flavours and will fast become a favourite

Peanut butter sauces for protein, plant or animal, are a dime a dozen but this one - adapted from Eating Well - really is special.  It has unusual layers of appeal with flavours that manage to be both intense (but not horribly so) and satisfying.

Chicken wings are a wonderful source of cheap protein and with food prices ever-rising are essdential in some weekly budgets.   You can get get about 20 good sized high welfare wings ones for under £2 (750g/26oz) (2025).  Depending where you shop, they can be wonderfully meaty, succulent and tender; all have that  finger-licking 'yum' quality.  

Chicken wings are not just cheap, they're popular, particularly if you marinade them for a few hours or overnight.  

This blog has several sensational recipes, from simple to sophisticated, nearly all low-fat and dairy free.  Recipes for favourite  BBQ style, lemon-pepper, Oriental & lemon & garlic wings here  (post includes how best to cook them).

67 cooked the peanut ginger wings in an air fryer ; an oven will also do.  

If you're on a diet, serve with wedges of iceberg lettuce in a light yoghurt-mayo dressing (bottom of  page).  Otherwise, serve on or with cooked white or brown rice alongside easy-cook veg.

Other good protein for this recipe includes chicken breasts cut in thick slices across the grain OR chicken thighs or drums (carefully) slashed to the bone.  Pork steaks or ribs,  air-fried or oven-baked, emerge dripping with flavour.  Vegans and vegetarians can use your favourite brand of firm tofu, hopefully one easily digested.  (67 is still looking!!).

Cost:£2.50'ish (2/2025)

Feeds:3-4

Ingred:

Marinade 

3 tbsp water

1.5 tbsp peanut butter, smooth or crunchy

2 tsp vinegar, rice or apple or white wine

1/2 tsp reduced-salt soy sauce

1/2 tbsp fresh peeled grated ginger

1 tbsp Maple syrup

1.5 medium cloves garlic grated (opt) 

500g-750/7oz-26oz chicken wings or choice of protein

1.5 tsp Olive Oil 

1 tsp salt

1 tbsp parsley/ chives/coriander

Sauce

leftover marinade 

1-2 tablespoons stock or water

Lettuce cups or boats OR brown or white rice

Garnish: 

one medium avocado (opt)

lime wedges

finely sliced green of spring onions

Method:

Turkish Pide with an Easier Life twist (Updated): kidult food, prep ahead, low-fat, dairy-free, option for spelt flour

Pide is a low-cost staple in Turkey, a pizza-like bread covered with a layer of spiced minced meat and vegetables

updated 2025; original 2016

Weeknight treat, wallet-friendly fun family fare

In Turkey, the dough and filling are raw when the pide goes into the oven, giving crispy sides and a soft base for the meaty filling.

67 however prefers a crispy base, and in order to make life easier for cook on weeknights, pre-cooked a low-fat filling.  On the day needed, the bread boat - which takes only 15 mins prep - is flash-baked to prevent a soggy bottom.  

Minced lamb is the traditional filling but releases a great deal of fat and is rather expensive in the UK.

67 used beef instead, draining off fat to reduce cholesterol.  Minced turkey or chicken can also be used but the spices will need to be increased by 1/8.  

Vegetarians/vegans can replace meat with a favourite veggie mince OR if you don't have gut issues, crumbled firm tofu, fresh or out of a carton.  Increase spices by 1/8; test by frying a little of the filling and adjust seasoning accordingly.

Serve with crispy lettuce leaves and chunks of cucumber.

Cost: £4.50'ish (2/25)
Feeds: 3-4

Ingred:   

Filling:

PINEAPPLE BLUEBERRY CRUMBLE SQUARES: lower-sugar fresh fruit treat

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A FABULOUS TWIST ON CLASSIC OATMEAL DATE BARS... 

'Magnificantly sweet & melt-in-the-mouth'

67goingon60 wasn't sure how this twist on classic Oatmeal Date Bars would work.  

But as you can see from the comments below, the treats were a hit with local election volunteers and the men working on 67's flat!

Though lower in sugar than similar squares, 67's can't exactly be called healthy.  But they are high in oatmeal, the wonder food which helps lower cholesterol and maintain fibre levels. And the fruit adds a layer of juicy lip-smacking goodness.

Pineapple treats have been popular with 67 tasters recently; this is another one added to the list.

The recipe is very easy; kids studying for their A levels would find the 20 minutes involved both relaxing and rewarding!

Cost: £3'ish (5/23)

Makes: 16-20 (recipe halves nicely)

Ingred: 

   240g/8.4oz pineapple pieces (fresh is great but if tinned, in juice not syrup and well drained)

   1/2 tsp vanilla 

   1 cup/120gm/4.2oz rolled oats or Uber Granola  (67 used English cup measures)
   1 cup/142gm/ 5oz plain spelt or common wheat flour

   generous handful sunflower seeds or chopped nuts (optional) 
   1 pinch salt
   1/2 tsp baking soda
   2/3 cup/127gm/.5oz light brown sugar 

    3.8oz/110g butter, softened 

    100g/3.5oz (2 handfuls) frozen or fresh blueberries

    

Method:

SPICY 'GLASS' NOODLES WITH MINCE, dieters' delight with vegan/ carnivore options

A light, beautifully spiced summer salad with an exotic twist...

Prep-ahead Dieter's Delight Salad of 'Glass' Noodles with Spicy Mince.
Triple Duty: vegan or carnivore (Taster: 'Awesome flavours!')

This gorgeous spicy, sweet and refreshing salad - a cold version of the wonderful Thai Larb - is a delight.  It's free of high-sugar simple carbs (see simple vs  complex carbs below), is full of crunchy vitamin-loaded veg and is incredibly versatile.  It's also, despite being light, satisfying.  And though the ingredients list is longer than normal, it is wallet-friendly

The picture features firm tofu (making it vegan) but chicken, pork or beef mince can also be used.  The 'glass noodles' are made with green bean starch; they  can be replaced by egg noodles but will raise calorie levels. 

67 has given minimum and maximum amounts for those wary of/adore heat and offers alternatives for kitchens low on some ingredients.

Whatever your choice, the dish has minimal cooking; life will be easier if some steps are prepared the night before.

The salad is still fabulous the day after it's made or even the day after that so it could be worth your while to double the recipe.  It packs and travels well.  

Cost: £5'ish (7/23) depending on chosen ingredients 
Feeds: 2-3 as a main, double that for a side

Ingredients

Green Bean Vermicelli/glass noodles
 (Dieter's Delight)

   110-150gm/3.8-5.2 firm tofu, frozen & defrosted

   1 medium, or 3 small, packets green bean vermicelli (glass noodles) totalling 150gm/5.2oz  (see how to use your noodle/s)
   
   2 dried shiitake mushrooms, (OR 5 good-sized regular mushrooms)
   1/2 red onion, in small dice
   1.5 spring onions, white & green

   1/4-1/2 tsp chilli flakes or small fresh chilli, membranes & seeds removed, chopped finely
   1/4-1/2 tsp siracha sauce or tabasco
   1-2 tbsp soft brown sugar
   1/3 tsp fish sauce OR the zest and juice of a lemon Or 3/4 tsp hoisin sauce
   clove garlic, grated
   1/2 tablespoon grated, peeled fresh ginger
   zest and juice of one lime (this is essential)
   1-2 lemongrass (optional)
   1-3 tablespoons reduced salt soy sauce

   7 mint leaves (opt) 
   2 tbsp cilantro or parsley (opt)
   
   If not using above herbs, garnish with chopped parsley

  Handful: green beans or mange tout (strings removed)
               small cauliflower florets
               finely shredded red bell pepper
               grated raw carrot

Garnish: 
       generous handful roasted peanuts, oil and salt rubbed off, coarsely chopped 
       1 lime in 8 wedges

 Method: