GINGER & SOY FISH, a 10 minute dish

Edited 14/6

A SIMPLE, HEALTHY FISH DISH 


Any white fish will do, but salmon also works well.  You need a pot of boiling water and a bamboo steamer or a metal fan steamer. If that seems too much bother, the fish can also be cooked, covered, in a moderate oven but will have a drier texture.


Serves: 1
Cost: min £2

Ingred:
1 fillet of white fish or salmon
1 tbsp dry sherry
1/2 tbsp low salt soy sauce
1/2 tsp grated ginger
1/2 tsp grated garlic
2-3 slices of ginger
2-3 slices garlic
spring onions
1 tbsp groundnut or other veg oil (not olive)  (opt)

Method;
1.  Pat fish dry.
2.  Mix the sherry, soy sauce, ginger and garlic and roll the fish in it.  Place on an ovenproof plate.  Layer the ginger and garlic slices on top and pour over the sherry-soy mix.  Place in the steamer.  Cover.
3.  Steam for 6-10 minutes or until  done (what it is cooked in will make a difference to the cooking time).
4.  (Oven-baked)  Wrap the fish in two layers of tinfoil or place in a covered baking tray.  Bake in a moderate oven for 8-10 minutes or until done. 
5. (Opt) When the fish is done, heat the groundnut oil in a saucepan until smoking hot and pour over the fish.  The fish should sizzle.  Serve.  
6.  Anyone with weight, cholesterol issues or blood-pressure issues should avoid the sauce and oil.  
6.  Garnish with thinly sliced spring onions.
7.  Serve with steamed vegetables. 

These recipes have been developed by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.

EGG AND PRAWN OMELETTE, A 10 minute dish

edited 14/6

ANOTHER EASY-PEASY CANTONESE SUPPER



This classic Cantonese recipe was often served at home.  It combines prawns and thinly sliced vegetables in an omelette.  For a change, replace prawns with cooked meat.  It is often served with a gravy but I think it healthier without.

The recipe is for 1 but easily multiplied.


Serves: 1
Cost: £1.00

Ingred:
2 large eggs, well beaten
1/4 c thinly sliced peeled celery
1/4 c thinly sliced red or yellow onIons
1/4 c bean sprouts or fine green beans 
2 mushrooms, halved and medium sliced
1/4 c frozen prawns or cooked meat/fish
s& p

Method:
1.  Pour boiling water over bean sprouts; drain  
2.  Spray a med-large frying pan with groundnut or other veg oil (not olive).  Turn heat to high.
3.  Stir fry the onion until half-cooked.
4.. Add celery; stir fry for 1 minute
5.  Add prawns or chicken.  If using green beans, add now.  You could add a tablespoon of water at this stage; if so cook till the water is gone.
6.  Add mushrooms and bean sprouts if using.  Reduce heat to med-high.
7.  Pour over the beaten eggs.
8.  Cook as with an omelette, dragging in the outer edges until there is little liquid and the bottom is set. Slide onto a plate and flip back into the frying pan to cook the other side.  

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

HEALTHY EATING: DISCIPLINE NOT DENIAL

DEPRIVING YOURSELF OF A FOOD GROUP*: AN OWN GOAL?  

(*unless under doctor's orders)

  
Depriving yourself of any food group can often be an own goal; eventually you'll crack and probably eat much more than you would if you indulged occasionally and in moderation.  

Self-denial where food is concerned can cause a terrific strain, physically and emotionally. It can even be damaging. 

For example, going totally fat-free is a mistake -- brain cells need fat to function properly.  If you exercise, you need carbohydrates afterwards to stop muscles seizing up.  Even if you don't exercise much, carbs help provide much needed energy for the body to work efficiently.  The key is in portion control. (See All Foods in Moderation) 

Food is one of the great pleasures of life.  On special occasions you can (should?) cut loose. Don't go overboard with portions; taste and enjoy every single mouthful; then go straight back to your usual disciplined eating.      

That doesn't mean an all-out binge of fatty, sugar and preservative heavy processed foods. 

67goingon50 offers  many recipes that are low in fat or sugar and low in preservatives.  Many are frugal or easily prepared or make-ahead or portable.  See Recipes on the Navigation Bar 

Note:

The Blogger's personal eating plan is 5+1+1.  On five days, it's strict healthy eating: carbs before lunch and no sweets.  Then there is a BLOW OUT/INDULGENCE DAY, eating whatever appeals, followed by a DETOX/FASTING DAY of porridge, juices, smoothies or vegetable soup.  The detox day is quiet and non-energetic.  The weekly food plan is: two meals of fish, one of poultry, one of beef, lamb or pork; the rest low-carb, high protein vegetarian 


What always surprises about a Blow-Out day is that on the fasting day which follows, one is seldom hungry.  It is as if the satisfying of mind/body cravings temporarily switches off the appetite.   

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.

FLAKY BUTTER BISCUITS, Sugar-Free, incl Cheese Scones

UNFORGETTABLE BUTTER BISCUITS

first posted 2015;updated 2024

'The flakiest, butteriest, tenderest scones in the world!' Blogger 

photo 29/5/15

This recipe is taken straight from Robert Carrier, one of the first celebrity chefs, and I make no apologies.  They are the best I have ever had and I have been making them for years in various permutations.  

Best known for classical French restaurant cooking in his heyday, Carrier in his later years produced a wonderful cookbook for the home chef (sadly out of print.)  The recipes were for home cooking but the way he combined ingredients and his cooking techniques make the results truly special.  And so it is with these biscuits, the flakiest, most tender biscuits in the world.  (The cheese variation go perfectly with Beef and Dark Beer Stew.)

The biscuits have a high fat content but there is no sugar.  Anyone with fat/cholesterol issues should proceed with caution or practice strict portion control.  (Try making the scones smaller!)

It is possible to make the scones healthier by replacing some of the flour with self-raising wholemeal (see tips below).  The scones/biscuits are altered a little but in what some consider a good way, adding a slight nuttiness which doesn't affect the rich flavour and gorgeous textures. 

They are best eaten on the day but freeze well.  They can be re-heated in an 180c/350f/Gas Mark 3 oven for 5-10 mins.  

Cost: £3'ish
Makes: 12-14

Ingred:
12 oz/350gm plain flour (organic gives  even better flavour)
2 tsp baking powder
1/2 tsp salt

5 oz/150 gm cold, cubed butter

2 eggs, well beaten
7 tbsp very cold milk.

Method:
1.  Preheat oven to very hot -- 240c; 220cfan, 475f; Gas 9
2.  Sift dry ingred. into a bowl; rub or coarsely pulse in butter until mixture resembles peas
3. (If using cheese, add it here, stiring into the flour mix)
4. Beat eggs & add milk
5. Make a well in the centre of the dry ingredients; pour in eggs & milk.  Stir lightly with a fork until mixture just holds together.
6.  Turn out onto a lightly floured board and press lightly and quickly into a rectangle about 1/2 inch (1 cm) thick.  Mentally divide the rectangle into three, lengthwise.  Fold the left hand side onto the middle; and the right hand side onto the middle & left sides.

Tri-folding of dough

 (Layers are being introduced into the dough, like puff pastry.  I promise you, it is worth it!)   Give a half turn and repeat twice, rolling lightly with a rolling pin or pressing lightly between each folding, handling dough as little as possible.
7.  Roll it out to just over 1inch (2 cm) thick.  Cut into 2 1/2 inch/6cm rounds with a floured biscuit cutter.  Or, divide the rectangle into 12-14 smaller rectangles.
7.  Bake on an ungreased baking sheet, leaving a little space in between, 12-15 min until well-risen and richly golden.
  

Tips:

• Cream tea scones for a crowd: use a small cutter; allow scones to cool completely; halve and spread with clotted cream and jam or fresh strawberries on each half; the portion is one half per person 
• for flaky cheese biscuits, add 3 oz/75 gr strong grated cheddar (cheddar with chives & onion is a favourite)
• another variation adds a couple of tablespoons of finely chopped mixed herbs
• make them healthier by replacing 1/4 flour with self-raising wholemeal

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