HOW TO CUT CARBS & STAY IN BUDGET:15 MINUTE SPICY GLASS NOODLES ; high fibre, Triple Duty

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and tips on turning economy food into tasty satisfying dishes

Low-carb Diets and Budgets don't always get along very well...

Springy low-carb noodles, crunchy veg & peanut-y dressing = wonderfully summery Asian salads.  Add protein of choice, here prawns.
'really fresh and bright taste; peanuts & other crunchy bits give added interest.' 

But careful choices can make life a lot easier for slimming or health-conscious shoppers during out Cost of Living Crisis.  

Cutting back on carbs often means more has to be spent on vegetables, fruit and expensive protein (animal or vegetable) to satisfy the appetite and balance intake.

Dieters' Delight Noodles

Most of us could (should) not live without carbs and one of 67's favourite solutions is noodles made of green bean starch.  (See How to Use Your Noodle/s) Also called 'glass' or 'thread' noodles, they are not totally carb free but the starch is of a different order to 'taters or wheat based products like bread and pasta.  'Glass' noodles are springy, transparent and quickly absorb flavour.  They are found in Chinatowns. (Also, surprisingly, Sainsbury's & Tesco!). Costing £2 for 8x2oz individual portions, they sell out quickly.  

Spicy Glass Noodle Salad is a wonderful combo of Asian flavours and Western Veg & Protein.  Triple Duty with a vegan base, it is easy to put together and can be made ahead.  It'll also helps use up items 'resting' in the veg drawer!

Dieters' Delight Noodles

Cost:  £1.50 plus cost of protein (Prawn Noodle Salad using 140g/70z cooked prawns works out at  £5 for 4 portions)
Feeds: 3-4; (recipe halves nicely)

Ingred:
   114gm/4oz 'glass' green bean starch noodles
(OR rice or egg noodles)

   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

   any cooked leftover veg like cauliflower, broccoli, green beans, mange tout 

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

     min 140g/7oz protein, if using

   pinch or two chilli flakes, to taste (opt)

Dressing:

1 tsp sesame oil (opt)

2 tbsp peanut butter or tahini

1.5 tbsp cold jasmine tea (or stock or water)

1.5 tbsp soy sauce, pref reduced salt for oldies   

1.5 tbsp red wine (or other) vinegar

1.5-2 tbsp sugar or honey or maple syrup

1.5 tbsp peanut or other light veg oil

2 med cloves peeled garlic, grated

30g/1oz peeled fresh ginger, grated

juice & zest of half an orange

Method:

CARB-FREE SPICED AVOCADO 'VICHYSSOISE': low-fat, potato free, carb-free indulgence

Elegant sophisticated soup, chilled or warm, perfect for unsettled summer...

Take advantage of avocados piled up in supermarkets...
'Creamy, cool & utterly ambrosial..'

This is another of 67's glorious summer soups that slips down like a dream.

Unlike 67's Tomato Gazpacho though, Mildly Spicy Avocado 'Vichyssoise' does require cooking.  But it's not difficult to make and it can be prepared ahead of time.  

And it is worth it.  Not only does it taste wonderful, it's easily tweaked for carnivores, vegetarians or vegans.

Avocado Soup in South America is thrumming with heat; this version is more delicate but no less wonderful for it.  Served in shot glasses or bowls, the creamy pale green makes a sophisticated starter for summer gatherings. Cool and velvety, it'll soothe and satisfy.  

For the slim or wanna-be-slimmers - it's low-fat, low carb.  And it doesn't contain any potatoes! 

Garnish shot glasses with small memorable crunchy croutons, cubes of smoked tofu, a poached prawn, small morsel of white fish or a few shreds of cooked chicken breast.   

Make this the night before it's needed; refrigerate in the coldest part of the fridge and sit back and wait for compliments.

Cost: £5'ish
Feeds: 6-8 

Ingred:
   1 small-med dried chipotle pepper, with seeds removed, soaked in water & drained OR 1/4-1/2 tsp (to taste) chipotle seasoning
   1 large onion, finely chopped
    olive oil
   1 oz butter (opt)
   5 small ripe avocados, peeled & chopped (5 regular sized mugs)
   1 clove garlic, grated or minced
   2 tsp chopped chives
   1/2 tsp dried tarragon
   1 litre good stock
   zest of half a lemon & 2 tsp lemon juice 
   1/2 tsp dried nutmeg
   240 ml 0%-fat plain Greek or strained yoghurt OR low-fat sour cream OR Vegan yoghurt

Method: