AVOCADO PILAFF (HOT)

A sublime vegetarian dish, perfect for Autumn/Winter

Sublime Hot Avocado Pilau 

Avocados seem to be everywhere but at this time of year, some really are not ready-to-eat.  This splendidly moist and multi-textured rice dish is the perfect solution to waiting around for avocados to soften and then finding they've gone past their best.  Heated, the avocado softens, becoming even more buttery and beautiful.

67 prefers brown rice for this recipe -- its flavour, nuttiness and health-giving properties give the dish a delightful oomph. As long as the brown rice is cooked properly, it will be fine.  White rice is also good, as is orzo, the rice shaped pasta which is easy to digest.

This is the hot version of the popular Avocado Pilau Salad, posted this summer.  It is adapted from one of the first tv chefs, Robert Carrier.  Take advantage of the avocado glut -- prices are expected to rise due to shortages. 

Cost: £3

Feeds: 3-4 as main; 6 as side

Ingred:

   8 oz/225 grams brown rice, cooked as below

   

   1 tbsp butter

   1 tbsp olive oil

   4 tbsp finely chopped onion (whites of green onions, yellow onions or shallots: all fine) 

   1 stalk celery, peeled, and finely chopped

     4 oz/100 g thickly sliced mushrooms

   1/2 tsp grated garlic

   4 oz/100 gm fresh diced tomato flesh (from peeled & deseeded toms) OR if you can't be fussed, 6 oz/150 gm baby toms 

   2 oz/50g (untoasted) pine nuts

   4 tbsp dry sherry/white wine/grape juice  

   1/4 tsp dried marjoram or thyme

   freshly ground black pepper

   1 good sized avocado

   juice and grated peel of half a lemon

   Garnish: Parsley

Method:

1. Cook rice and keep warm.  (Brown: rinse well in a sieve and allow water to run until it comes out clear.  Drop into lots of boiling salted water, cook at a rolling boil 25 mins.  Drain and rise with boiling water from a kettle.) (White: rinse well in a sieve and allow water to run until it comes out clear.  Drain.  Add double the amount of good stock - veggie if you're feeding vegetarians.  Cook according to packet instructions.)
2.  10 minutes before end of rice cooking time, peel and dice avocado, mixing carefully with lemon juice
3. Saute onion & celery in butter and olive oil, about a minute
4. Add garlic, mushrooms, tomatoes, pine nuts and herb of choice.  Stir & cook until mushrooms are nearly done.
5. Add sherry/wine/grape juice.  Simmer a few minutes.
6. Add rice to veg;mix well and gently heat through.  (You may need to add a tbsp or two of stock if using brown rice).
7. Add avocado and toss gently; every spoonful should contain avocado and vegetables. 
8. Garnish with a few branches of fresh parsley, chopped parsley scattered over   

Tips:

• For the ill and infirm or small children, replace alcohol with good stock. Use white rice or orzo (rice shaped pasta) and cut back on the pinenuts. You could also add a handful of currants soaked overnight in orange juice
• Good as a main course but goes well with chicken or fish.  

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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.

SALAD VEGETABLES SOUP WITH 100 VARIATIONS, Frugal, Vegan, Easy-peasy

A delicious thick soup from salad veg, no carbs... 

1st posted 11.05.15

Cup of Soup: A Light Meal 

This beautiful coral soup is as is good for you as it is warming, and ideal after a long, misty walk kicking crispy autumn leaves.

The soup is made from the same salad vegetables used in last week's Chinese crudites: celery, carrot, radishes, spring onions, cauliflower and red pepper, with yellow onions added to boost flavour. Smoked paprika and heart-friendly chilli flakes were added for heat and vitamin C. 

The recipe also uses up the leftover veg, either cooked or 'resting' in the salad drawer.   

Salad Vegetable Soup is ideal for vegetarians and vegans but is easily tweaked to satisfy carnivores and piscatarians. It's great in a mug for working lunches and, with additions, makes a great whole meal soup. Thinned with stock or water, it makes a satisfying first course. (Scroll down to Variations)

Ingred:

    olive or other veg oil
    1 large yellow onion
    8 med or 6 large radishes, topped, tailed and halved
    2 large carrrots, scrubbed, unpeeled, thickly sliced
    4 med or 3 large stalks celery, peeled and coarsely chopped
    8 spring onions, hairy & floppy green bits removed
    1 large red pepper, seeds and membrane removed
    a mugful of cauliflower florets + its tender green leaves 
    veg from stock soups (opt)
    1/2 to 1 litre good vegetable stock or water
    1/2 - 1 1/2 tsp celery salt (opt)
    1 1/2 tsp smoked paprika
    1/2-1 tsp finely diced fresh chilli or chilli flakes
    1/2-1 tsp pepper and 1- 1 1/2 tsp salt

Method:

1. Heat a large heavy bottomed pan over high heat; when hot, add a slick of oil 
2. Reduce heat to med high; saute the onions, stirring frequently until translucent but not brown (about 10 mins?)
3. Add all other veg, stir.  Reduce heat to med and sweat for 20 minutes, stirring every 5 minutes.  (Sweating: cooking the veg in a small amount of oil, partially covered, until soft and beginning to brown.)  If the mix looks like catching, add 1-2 tbsp stock or water.
4. After 20 mins, add stock veg if using, stock or water + celery salt, paprika and chilli.  The water should cover the veg by 1/2-1 inch/2-3 cm
5. Bring to a boil; reduce heat; let it bubble gently 20 mins or until veg is soft 
6. Taste for seasoning; add pepper & salt lightly if necessary. 
7. Cool.  Blend with a stick blender until completely smooth. This is your base, to be reheated with chosen additions.  

SERVING IDEAS

1. As is: the soup has a lovely subtle flavour but provides a hundred different variations with different herbs and spices and added vegetables, pulses, meat and/or seafood. 
2. Vegetarians: as is, or with frozen peas, or cubed tofu, or th drained rinsed tinned white beans, or quick cooking veg like green beans, halved sprouts, broccoli or cauliflower florets. Garnish with fresh or dried parsley.
3. Fish eaters: as with vegetarians but with added diced white fish or mixed seafood (frozen is good and cheaper). Garnish with fresh or dried dill.
4. Carnivores: as with vegetarians but with cooked chicken, or mini balls of raw minced chicken/lamb/beef, poached first in boiling water for 5-8 mins.
5. For an Indian take, replace smoked paprika with cumin or Garam Masala. 
6. For an Asian take, replace smoked paprika with 5-spice powder, add grated garlic and grated ginger & a dash of soy sauce 
7. Serve over rice or orzo (rice-shaped) pasta for a substantial meal.

Place bag in a large mug
to make filling easier 

Freezing Soups:
The recipe makes a great deal of soup but freezes well.  The easiest way to freeze soup is to place an opened unused self-sealing sandwich or freezer bag into a large mug.  Fill the bag, seal and lay flat on a tray.  Once frozen, remove tray.  The bags will take up less room in your freezer.  


Tips:

• The key to great soups is the sweating process.  After softening onions, add the vegetables and leave to sweat over a medium heat, partially covered, for at least twenty minutes. The vegetables are carmelised and their flavour is intensified
• Soup can be thickened with a 'slurry' consisting of 1-1 mix of cornflour with cold water.  Start with 1 tablespoon cornflour. 

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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

BLUEBERRY, ALMOND & MAPLE CAKES: Baking with Less Guilt

If you want to indulge but still reduce the unhealthiness of baked goods...
...these glorious little cakes are for you.  

Lovely little cakes, tweaked to make them healthier 

The cakes, a cross between cupcakes and muffins, are moist and close crumbed, the sweetness delicate and uncloying. The berries add a pop of natural sweetness.  They can be served at a leisurely brunch or afternoon tea.

They were adapted from the excellent bakers' textbook, Essentials of Baking*  by Williams-Sonoma.

67 made several adjustments to reduce sugar:

• 1/4 of the total flour was replaced by wholemeal flour to add fibre and slow down absorption of sugars and carbs
• heart-friendly ground almonds replaced cornmeal, maintaining texture and adding sweetness
• the amount of sugar could therefore be reduced 
• the amount of butter was halved and supplemented with light vegetable oil, reducing saturated fat
• a maple syrup glaze was drizzled over the cakes,instead of covering them, reducing sugar
• the size of the cakes was reduced for Portion Control

The changes increased the healthy quotient without sacrificing taste and texture.


Cost: £3.50 ish
Serves:  12 or up to 24

Ingred:
   5 oz/155 g plain flour (67 used spelt flours)
   2.5 oz/75 gms wholemeal flour
   2.5 oz/75 gm ground almonds
   2 tsp baking powder
   1/2 tsp baking soda
   1/4 tsp salt
   4-5 oz/125-155 gm soft brown sugar
   2 large eggs, well beaten
   250 ml milk, preferably naturally soured
   1 tsp vanilla extract
   1.5 oz/45gm melted butter + 1.5 oz/45gm sunflower oil OR
   3 oz/90gm melted butter 

   100 gm fresh blueberries 

Maple Glaze: 2 tbsp sifted icing sugar mixed with 2 tsp maple syrup and a scant 1/4 tsp water.

Method:

1. Preheat oven to 400f/200c/180 fan/gas 5
2. Line muffin tins with paper liners (either 12 standard, or 6 standard and 12 small, or 24 small).
3. Mix dry ingred in a bowl; make a well in the centre
4. In another container, mix beaten eggs, milk and vanilla extract (using a handheld mixer or whisk) 
5. Pour liquid ingred into the dry; beat until just combined.  All the dry ingredients should be incorporated but try not to overbeat. 
6. Fill chosen muffin tins 2/3 full.  
7. Sprinkle berries with flour (stops them sinking to the bottom).  Push a couple of berries below the surface of each cake and sprinkle 3-4 on top 
8. Bake 20 min (for regular size) or about 15 mins (for small) until a lovely golden colour.  A cocktail stick poked in the centre should come out clean and dry. 
9. Drizzle 1/4 tsp maple glaze over each cake; you only want a taste to satisfy without going overboard on sugar

Comments:

'Cakes went down very well; big thumbs up.' Family, 3 adults m kids
'Very nice; didn't notice sugar was reduced.' Psychologist

'Scrummy!' Lawyer

'Even a day old, they were moist & fantastic, sweet & lovely.' Political administrator 

Tips:

• Any berry will be fine but 67 used blueberries for their high levels of antioxidants and heart-friendly qualities.  Some nutritionists believe that if you add only one berry to your diet, it should be blueberries.
• Ground almonds, which help give the cakes their texture, are not cheap, usually costing £1+ for 100 gms.  If maple syrup is out of your budget -- 100% pure will cost about £3 a bottle in supermarkets -- runny honey will do.   
• A 50-50 mix of ground almonds and white spelt flour gave a slightly denser result but was still delicious.  

*(Oxmoore House, around £40),

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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.   

EDITORIAL: EVERYTHING IN MODERATION, EVEN SUGAR AND BACON

No, we are not 'ALL GONNA DIE!!' if we include sugar or bacon in our diets.

Recent reports about the dangers of sugar and meat are enough to make people give up trying to eat healthily.

It's right that the media cover these reports.

But if one were a conspiracy theorist, one might speculate that some reports are there to create confusion, to encourage people to carry on exactly as they are.  

Others food scares seem to part of a marketing effort promoting interest in expensive alternatives.    

As for meat, the theory goes like this: the capitalist conspiracy is built on meat consumption and damaging the meat industry will help turn us into a vegetarian Utopia. 

                                
67goingon50 believes we do consume too much sugar, and it's important to reduce sugar intake.  High obesity levels and damage to kids' teeth are frightening.  

Regarding meat, though, nul points to the World Health Organisation (WHO) report.  Ham and sausages as dangerous as arsenic and asbestos? Out of 22 WHO panel members, seven either disagreed with the report or abstained.  


67goingon50 offers off-the-cuff responses to the sugar and meat scares.  Some of this material appeared in Principles of Healthy Eating and Discipline not Deprivation.  (Scroll Up to How to on the Nav Bar). Links to two must-read articles on the WHO report are provided at the end of the post. 


SUGAR

• It's not sugar that's the problem, it's the amount we consume.  Cut back on processed foods and sugary drinks and health will improve.

Reduced Sugar Blueberry, Almond & Maple Cakes - Normal and Pint-sized

• Portion control is the key. Serve 18 or 24 smaller cupcakes or cookies instead of 12 normal size ones.
  
  
  
• Be disciplined Monday to Friday with no sweets except dessert fruit (baked, poached or raw), then relax on weekends.  

• White sugar and white carbs are not good for you.  They are absorbed very quickly into the body, causing spikes in insulin which can contribute to diabetes. Slow down the absorption process by teaming sugar and carbs with fibre (eg wholemeal flours or unprocessed fruit & veg) or protein.    
• Reducing sugar intake won't be easy; it has to be done gradually but with commitment. (That's why 67 gives minimum and maximum levels of sugar in baking recipes and also includes options for wholemeal flours.) 

• Just as you are not going to be able to turn on a sixpence to reduce sugar intake, so too with food producers.  We've only recently been concerned enough about sugar to demand changes. 67 is in favour of cutting levels of hidden sugar but would not like a life without Kelloggs Cornflakes or Lindt Chocolate Truffles.

• Start now to make meals from scratch.  (See the Easy-Peasy section of 67's Recipes Page, above on Navigation Bar). Learn to read lists of ingredients on tinned or frozen food; if sugar appears in the first three ingredients, beware. 

• Natural sugars in fruit and veg are different from processed sugar; they have a different chemical structure. Golden rule: fresh fruit good, juice (unless incorporating fibre, or bits) not so good. Fizzy drinks, beware. 

• When 67 wants a flavoured drink, it's Ginger Tea in fizzy water or the juice of an orange, lemon or lime in chilled water.  Jamie Oliver has produced some sugar-free fruit flavoured drinks which are reproduced at the end of this post. (Scroll down) 

MEAT

• Meat is the only foodstuff that contains all the amino acids the body needs and most essential vitamins and minerals (but you can combine vegetarian foods to get the same amino acid mix).

Preparing Beef, Broccoli & Mushrooms

• According to nutrition author Zoe Harcombe, many of the people who took part in the disputed WHO research were asked to remember what they'd eaten 20 years ago.  (Blogger's emphasis)  Those who ate processed meat were more likely to smoke and have diabetes -- not exactly a healthy lifestyle.   

• Generally, it is a good idea to reduce meat consumption and have more vegetarian meals.  67 recommends this weekly eating plan: two fish meals, one poultry, one meat (beef, lamb, game) and the rest vegetarian.  

• A 20 year project in China, run jointly by Chinese, American and British scientists, concluded that eating lots of animal-based foods was more likely to lead to higher death rates from 'Western' diseases.  The opposite was true for those eating more plant foods. The study is considered one of the best research studies ever.    

• The UK has the highest food standards in the world. Most home-grown supermarket meats are trustworthy but it's worth making friends with a good butcher (sometimes IN the supermarket)  

• Be careful of 'value' processed meats, which can be stuffed with additives.  Good quality bacon and sausages are ok in moderation.

  

Tip: 67 will soon be posting Cook Clever: Easy-Peasy freezer-friendly recipes using slow-cookers to help home cooks produce great food with minimum effort and cost.   

Two to read:

The Independent: How Dangerous is a Bacon Sandwich?

The Times: Overdone Advice Puts Red Meat on the Blacklist

Flavoured waters From Jaime Oliver 

Everyday Super Food (Michael Joseph £18.20)

The Dish, The Times, 1 Nov 2105

The following combinations are steeped in a jug of water and ice, and refrigerated for at least three hours.

Cucumber, Apple & Mint Water

Add one finely sliced apple; strips of cucumber and a few fresh mint leaves.

Strawberry

Add half a dozen sliced strawberries

St Clements

Add Sliced oranges and lemons

Watermelon & Basil

Add a peeled, chopped wedge of watermelon, bashing the fruit to release flavours. Add a squeeze of lime.

   Scroll down for more recipes .

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

and say if they can be included in the blog)

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided. The conclusions may not be reproduced without the author's permission.