STUNNINGLY DELICIOUS ALMOST-INSTANT TOMATO SOUP, unbelieveably easy and tasty,10mins max

You've got to try this!  It's the most tomato-ey soup ever.  And it's ready in 10 mins max.

updated 11/25; first posted 2017

10-Minute Tomato Soup with Cheddar Garnish
'Tastes like the tomatoes have just been picked with the Med in full view.' Taster

Almost Instant Tomato Soup is so quick, easy and darned delicious, you'll never consider tinned tomato soup again. 

This recipe -- method borrowed from Stephen Harris of the Telegraph -- is ever so easy on the wallet; if you stick to yoghurt rather than cream, it's healthier too.  The soup is ideal for students, busy moms or small households but also translates for parties. 

You'll need a food processor or smoothie maker -- a stick blender may not be powerful enough to break down the tomato seeds.  Straining the soup would lead to a loss of nutritional value.

67 used common all garden supermarket tomatoes, 450gm for just over a pound. It produced enough mind-blowing soup for one (greedy) person but there's nothing to stop you stretching the mix by adding good stock and garnishing with bits of leftover meat, fish or cheese. 

Cost: £2'ish. 9/2025
Feeds: 1-2; multiplies easily

Ingred:
   1/2 kilo/1 lb tomatoes
   1/2 tbsp olive oil
   1-2 tbsp plain thick yoghurt or single, double or clotted cream
   s & p
   herbs (opt)

Method:

1. Quarter toms
2. Heat a deep, heavy-bottomed pan on high
3. Blitz toms in food processor or smoothie maker 1 min, add salt
4. When pan is smoking hot, add olive oil then carefully add tomatoes (stand back; it will spit)
5. Turn heat down a little but let the mix bubble away 1-2 mins or until beginning to thicken
6. Return half to blender; put lid on 
7. Hold a tea towel over the top (to stop boiling hot soup from flying everywhere, especially on you!) Blitz.
8. Repeat step 6 with remainder
9. Stir in yoghurt or cream and herbs if using
10. Serve

Tip:
Leftovers can be diluted with stock and served with protein.  For frugal days, add leftover rice, pasta or veg to make the soup go further.

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

LOW-FAT/SUGAR SPICY RIBS, prep ahead, easy-peasy, not frugal but fabulous

Better than a take-away: Spicy Chinese Ribs with a healthier twist

updated 11/25/ first posted 2015

Healthier Chinese Spicy Belly Pork Strips/Ribs ' 
'These were lovely and juicy; I usually avoid ribs because they're so messy!' Taster

These low-fat, low-sugar pork belly strips or ribs OR equivalent cuts of lamb are perfect during chaotic times: they're easily prepped the night before then slipped into the oven or an instant pot.  Save time and effort by halving and baking potatoes at the same time or preparing 5-minute Asian noodles.  A quick layered spinach salad makes a well-rounded meal.  

The meat is tender and spicy but without a gloopy, teeth-jarring sauce; it more than repays the cooking time.   

Whether using the most economic ribs or high-end belly slices, poaching them beforehand ensures tender meat which falls off the bone.  Pre-cooking also reduces fat. 

The belly pork slices pictured in are 1.5inches/4cm thick, from a specialist butcher 67 was testing; supermarkets often provide similar ones.  

A rack of ribs or individual ribs also work well so long as the meat is marinaded at least a couple of hours or preferably overnight.

Fat/cholesterol-phobes should remove fat before eating.

The recipe has been in 67's cookbook for ages but may have been adapted from  the (London) Times.

Cost: depends on the meat; £10'ish (2025)

Feeds: 6-8, recipe halves easily 

Ingred:
1 kilo/2 pounds ribs or belly slices
4 tbsp dry sherry/white wine/grape juice
4 tbsp reduced-salt (not low-salt) soy sauce (if there are salt or blood-pressure issues, replace half the soy sauce with good stock)
1/2 tbsp sugar
2 cloves garlic, grated or minced (opt)
1/4 tsp each dried cinnamon, nutmeg and cloves
1/4 tsp salt
1 rounded tbsp Dijon or other mild mustard

Method: 

1. Pre-tenderising: Bring a large pan of water to a boil with a couple of onions/or equivalent fennel or green of spring onions plus 1-2 carrots.  Immerse ribs in water.  Bring back to a boil, reduce heat to med (water bubbles gently).  Simmer 30 mins-1 hour or until meat is tender.
2. Mix sherry, soy sauce, sugar, garlic, mustard and spices in a glass dish or a freezer bag large enough for the meat. Marinade 2 hours or preferably overnight, turning the meat or smooshing it around in the bag at least once.
3. Roast on a rack in a roasting pan in a pre-heated oven (160C, 325F, gas 3). Bake 1.5-2 hours,  basting frequently with the marinade juices.  Turn halfway. 
4. Or follow manufacturers instruction for an Instant Pot
5. Serve with hot mustard

Comment: 'The ribs are lovely - I've never eaten ribs before as they always look so messy. Very juicy; soaked into my bread -- grand!' Political Agent

Tips:  

• 67's recommended reduced-salt soy sauce include Amoy (25% reduced salt) 25-35% salt reduced is about right - anything above that percentage suffers from lack of 'body' and taste
• If you love Chinese food but worry about salt and sugar, try Guilt-free Oriental Chicken with Chilli & Pineapple 

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.

HOW TO...67GOINGON50 AND THE GM DIET

updated  April 20

Courtesy of Clipart  © Copyright Glasbergen and licensed for reuse under this Creative Commons Licence

  

                               This diet is not recommended

                   for those with blood sugar problems

2024 Update:

Following a diagnoses of borderline pre-diabetes (partly genetic), the blogger uses the GM diet as a framework but on days 3, 4, 5 & 6 adds both a small amount of protein and a high-fibre carb like granola.  Weight loss on a lesser scale takes place and disciplined eating returns.  

A popular diet in the summer 2017 was the controversial 'GM diet', a 7-day eating plan popular in the '80's.  It's low-carb, consisting mostly of fruit and veg but heavy on meat in the latter stages. (See Original:)

Apparently designed to help General Motors staff lose weight and change eating habits (GM denied it a decade ago), some people report weight loss of up to 7kilos (10-17 pounds).  

The diet is strict and demanding. It's not quite 'eat one potato chip and you've had it' but there are rules.  To achieve maximum effect, you need to follow them. And it's not easy.

Fresh Fruit (Stock Photo)

The diet is simple enough and full of health-giving vegetables and fruit. It's intended as a short-term measure, not a permanent eating plan.  

The Blogger tested the diet during a vacation.   

After several months of 'frankly, not giving a damn' about eating plans, portion control, restricting carbs etc, etc, etc, the Blogger developed lumps and bumps worthy of a Michelin Man.  Turning into, well...a slob, in the process.  

Taking advantage of a long break, the Blogger hoped to not just lose weight but also to: 

• kick the blogger out of a long slump
• change the poor eating habits which had taken hold 
• clear the toxins accumulated during the 'Let it go' months
• achieve the above without damaging body and soul

The GM Diet held no fears; the Blogger usually undertook a fruit & vegetable day once a week and in the past, regularly (if infrequently) went on 3-day restricted eating plans.    

Here's a simplified version of the diet (see gm diet for the original instructions)

Day 1

Any fruit apart from bananas; melons & berries recommended

Day 2

Baked potato with a little butter or oil +

Any salad or vegetables (steamed or boiled) except carrots, peas, corn

Day 3

Any fruit and veg apart from potato and banana, carrots, peas, corn +

Fresh fruit juice

Day 4

Bananas and skim milk or 0-fat plain yoghurt +

Cabbage soup with celery, onion and green peppers; other non-starchy veg, no  peas, corn

The Polish artist Anna Tokarska using
fruits and vegetables to create portraits
Courtesy of The Times and licensed for reuse under this Creative Commons Licence

You can do an awful lot with fruit and veg if you really try!

Day 5

Beef, chicken or fish plus tomatoes and vegetable soup.  No peas, corn

Day 6

More beef, chicken or fish and steamed or boiled non-starchy veg (no potatoes, carrots (except in Wonder Soup), peas, corn; no fruit)

Day 7

White or brown rice with veg (no potatoes, carrots, peas, corn) + fruit (melon & berries recommended & no bananas) + fruit juice

A version of the GM Diet Wonder Soup is here, made from non-starchy vegetables apart from a small amount of carrot, which can be consumed on any or all of the 7 days.  The author of this version has added flavouring such as (opt) tinned tomatoes and herbs & spices. 

Daily: 8-10 glasses of water; on day 5 even more 

Exercise:  low-level exercise such as yoga and walking

RESULT

• Weight Loss

       By Day 3, weight loss was 2.5 kilo/5.5 pounds
       On Day 8, the weight loss was 2.4k/5.2 pounds 

• Total weight loss was disappointing; possibly due to days 5 & 6 which had 5 servings of meat over 2 days, more than twice the Blogger's usual weekly intake.  (Two vegetarian versions, one where rice or legumes replaces meat or fish and a second Indian version which adds curd/cottage cheese to rice might be a more promising option for some.) 

• Body shape was sharply improved; inches fell from midriff and thighs -- an unexpecteded consolation (which may have been partly due to lower stress)

• Habits of disciplined eating returned.  

DIFFICULTY:

• Day 3 was particularly difficult but overall, energy levels were ok 
• Boredom; by Day 5 fantasies about bread, crisps, eggs were continuous 
• only so much enjoyment is possible from boiled/steamed non-starchy veg, though salads broke up the monotony 

Carb-free, low-salt/ fat Stir Fried Vegetables 
Spinach, celery, mushrooms, courgettes, cauliflower, broccoli, tomatoes

ENERGY LEVELS & EXERCISE 

The Blogger was on vacation and reasonably relaxed.  The following was accomplished without strain: 

• walks of up to 1 1/2 hours
• a yoga class
• a lighter session of the usual cardio and strength training regime 

UNEXPECTED BENEFITS

• a (very) streamlined body which persisted for some time
• absolutely radiant skin, at times 
• a minor but persistent problem with ear wax cleared up
• as normal eating resumed, the negative effects of certain foods became clear
• the Blogger discovered she could, after all, drink coffee without sugar 
• one gets better at being creative with the food allowed 

DRAWBACK:

Not exactly cheap; variety is needed to stop climbing walls but in time one found  cheaper substitutes for fruit & veg 

FEB. 2020: The Blogger finds the Indian vegetarian version of the GM diet more effective for sustained weight loss, replacing meat with brown rice plus pulses OR tofu OR eggs.  It also allows unlimited quantities of Cabbage Soup, seeming to  place less strain on body and mind.

Recommendation:

67 hesitates to recommend this diet, especially if the prospective dieter is not used to regular fasting.  However, for some people, it could be a solution to kickstart an eating programme based on disciplined eating. 

The diet does not induce feelings of unwellness but neither does the dieter feel well.  And even if energy levels were reasonable, one did feel strained. Mornings were difficult.  

The diet is seriously restrictive; quantities are not always clear.   

Seven days is a long time; only the knowledge that the diet was not forever kept one going. 

Conclusion: 

The Blogger does not recommend this diet but, for some people, cannot recommend avoiding it, either.  

It can be useful:

• though weight lost will be regained quickly if you're not careful, the streamlined body shape lingers for some time
• disciplined eating can become a habit 

However:

• if in you're late middle-age or older, extreme caution is recommended 
• an awareness of the diet's drawbacks is essential 
• a 'diet buddy' for physical and emotional support would be helpful.   

ALWAYS Check with your doctor first before undertaking the GM diet. 



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

NO-BAKE GRANOLA FLAPJACKS, vegan, low-sugar, high protein & fibre; spelt flake option

A delicious high energy, high fibre, high protein breakfast bar without butter or loads of sweetness.  But with a topping that makes it a treat.

Gorgeous butter-free flapjacks: perfect for the frantic days of September 
'Excellent taste; I love all the nuts & seeds; they are as satisfying as fat-laden commercial ones.' Taster  

Breakfast/energy bars  - even home-made ones - are often not very good for you.  They may include good things like oatmeal or spelt flakes, seeds and nuts but they can also be heavy with dried fruit (not so good for you when eaten regularly), saturated with honey or sugar, incredibly butter-rich and just...well, over the top, really. 

Or they taste like sawdust.

These easily frozen and portable breakfast bars, inspired by recipes on the net, offer everything a body needs and one thing for pleasure.

• high-fibre oatmeal OR spelt flakes
• high protein seeds and nuts
• natural sweetness: dried unsweetened coconut, bananas and maple syrup
• heart-friendly no-sugar peanut butter 
• with a bit of natural orange juice to hold it together 

And, glory be, it's no bake!  They freeze beautifully so you can keep a stash in the freezer to use as and when.

The chocolate layer isn't necessary but studies show a possible link between cocoa/dark chocolate and reducing heart disease, stroke and pre-diabetes. However, dark chocolate -- even chocolate with 70%  cocoa -- contains saturated fats and sugar, and on breakfast bar days, the blogger's morning coffee is left unsugared and fats of any kind are limited. 

A no-chocolate version could be spooned into paper cupcake liners before freezing.   

Give it a try.  67's freezer is stocked with them, ready to be transported with gym kit for a post workout revival.   Your opinion would be welcome.

Cost: £1

Makes: 12 good-sized bars

Ingred:

   65gm/2.25oz plain oatmeal (or spelt flakes), pulverised to a flour-like consistency in the processor/blender

   230gm/generous 8oz Ultra Granola or toasted oatmeal/spelt flakes with seeds & nuts

   3 med ripe bananas 
   zest of large orange

   2-3 tbsp maple syrup (or honey if non-vegan) 
   1-3 tbsp orange juice (opt)

   100gm/3.5oz peanut butter (creamy or crunchy)  

   1 tsp orange essence, if you have it, or vanilla essence if you don't

   1/3 - 1/2 cup coarsely chopped walnuts OR pecans, almonds, hazelnuts
   generous handful fresh cherries, stones removed & cut into quarters OR  another not too juicy fruit like blueberries (strawberries, raspberries, blackberries will make the bar unpleasantly damp)

   Garnish: 50-80gm/2-3 ounces good quality dark chocolate (opt)

Method:

1. In a medium bowl, thoroughly mash bananas then beat in orange juice, maple syrup, orange zest, peanut butter & vanilla till well blended
2. Mix oatmeal and granola; add half to banana mix; blend (a mixer on low speed could help here); mix in the rest 
3. Add chosen fruit; stir gently 
4. Add nuts; distribute evenly
5. Pack into an 8x12 inch/20x30cm or equiv dish lined with cling film (or if you prefer thick flapjacks, a 9inch/23cm square)
6. Place in freezer 15 mins
7. Melt chocolate in a bowl over but not touching simmering water; when bars come out of the freezer, drizzle chocolate over
8. Cut into bars; arrange on a flat tray with space in between; freeze overnight
9. Working quickly, wrap each bar in cling film; bag up, return to freezer
   
10. If planning to eat next morning; defrost overnight; take out in morning for elevenses or lunch

Tips: 

• One of 67's tasters prefers a drier flapjack; after step 5, the batch was baked in a moderate-to-low oven 20 mins.  The result was crispy at the edges but held together well.  The chocolate was added once the flapjacks were cold; when the chocolate had cooled, the flapjacks were cut up, wrapped individually and frozen.   
• 67 recommends naturally ripe bananas for this recipe; using a microwave or oven to speed up the ripening process can lead to tummy troubles 
• if you must, replace fruit with chocolate chips 

Comments:

'These have excellent taste with a great mix of textures; the cherries give it a burst of a different flavour.  They are as satisfying as the fat laden ones I buy daily.'  Middle-aged flapjack addict
'The flapjacks are the perfect substitute for a bowl of granola or porridge; they have the concentrated effect of a small amount of oatmeal, they're portable and absolutely wonderful to consume.'  Blogger

        

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