'CHICKEN' GOUGONS, VEGAN double duty for kids and adults

Vegan 'chicken' gougons: perfect kids' supper or sophisticated appetiser...

first posted  8/16/updted 6/23

Vegan 'Chicken' Crispy Fingers with ketchup and mayo
'I would eat these; the peach & booze sauce is really interesting.' Carnivorous Taster

67goingon50 does not do vegan food that carnivores won't eat.  This recipe for crispy unfried chicken fingers will appeal to the entire family.  Even better, despite being lovely and crunchy, they are low-fat.      

Its double duty because it can be served for a kid's dinner or in more sophisticated guise, as a canapé that goes well with booze.  

For many people, tofu is still a world of mystery.  Often found in Chinese dishes, it is a great meat substitute -- low in fat and deliciously savoury, easily absorbing flavours. (Chilli Broccoli and Tofu)!

Vegans use tofu in cakes and creamy pies, sauces and other exotic ways.  67 prefers tried and trusted Asian recipes -- marinaded in sherry, soy sauce, ginger and garlic then stir fried, or cubed in soups. 

This recipe is different. 

67's 'chicken' gougons have the crunchiness, texture and spiciness of a certain commercial deep fried chicken breast.  The crispy fingers are enhanced by ketchup and mayonnaise or a boozy peach dipping sauce.(

Start preparation the night before and it will be ready in no time.

Note: if your're using the gougons for sandwich fillings, you can make the gougons thinner/flatter

Cost: £3.50 (6/23)
Serves: 2-3 kids for lunch or a small platter of canapes

Ingred:
    280 gms firm organic tofu, in fingers (4 horizontal slices, each cut into 5-6 fingers; try not to make the fingers too fat - their 'chickenness' is easily lost)

    1/2 cup unstrained 0-fat yoghurt
    2 tbsp Dijon mustard
    1 med clove garlic grated
    2-3 tbsp finely minced onion
    1/2 tsp salt  
    1/4 tsp pepper
    1 tsp celery salt

Then: 
    1/2 tsp smoked paprika
    1/4 tsp thyme
    1/2 tsp oregano
    1/2 tsp cumin
    1/3 tsp dried coriander 

    OR 1 1/2 tsp Cajun seasoning

    2/3 mug of breadcrumbs (67 used home-made from light wholemeal spelt buns but Japanese panko crumbs are also good)  

Method:

SUBLIME AVOCADO PILAFF, VEGAN , low-cholesterol & salt

A wonderful vegan dish, with multi-layered  flavour & texture 

updated 3/25; first posted 2015

                           Sublime Hot Avocado Pilau                     (first posted 5/11/2015)

'When I first tried this, I thought I'd died and gone to heaven.' Taster

Looking for something a little special as we head into for winter? Something warm, rich and comforting with an unexpected twist?  This splendid rice & avocado dish is perfect when you want something memorably tasty.  

It is also the perfect solution to waiting around for avocados to ripen 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 - instructions below - it will be fine.  White rice is also good, as is orzo, the easily digestible rice shaped pasta.  

This is the hot version of the popular Avocado Pilau Salad.   

Cost: £5'ish (3/25)

Feeds: 3-4 as main; 6 as side

Ingred:

   8 oz/225 grams brown rice

   1 good sized firm but ripe avocado

   juice and grated peel of half a lemon

   

   1 tbsp dairy or plant butter

   1 tbsp olive oil

   4 tbsp finely chopped onion (or green of spring onions if worried aour fodmaps OR whites of green onions, or shallots) 

   1 stalk celery, washed under running water, peeled, and finely chopped

   100g/4 oz thickly sliced mushrooms

   1/2 tsp grated garlic (opt)

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

   2 oz/50g (untoasted) pine nuts

   4 tbsp dry sherry/white wine/grape juice  

   1/4 tsp dried marjoram or thyme

   salt & freshly ground black pepper

  

   Garnish: Parsley

Method:

1. Cook rice and keep warm.  See instructions in Tips below.
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 

Comments:

'When I first tried this recipe, I thought I'd died and gone to heaven.  I just loved the warmth and butteriness of the avocado, the contrasting crunch of pine nuts and the gorgeously savoury rice punctuated with the firm mushrooms and tomato skins.  I never tire of making it.'  Blogger

*Adapted from one of the first tv chefs, Robert Carrier.  

Tips:

• Cooking rice: 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; rinse with boiling water; place in sieve over a bowl.  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 - usually bring to a boil; clamp on a lid; leave 10 mins.)
• For the ill and infirm or small children, replace alcohol with good stock. Use white rice or orzo 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 also 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.

GINGER & LEMON THROAT SOOTHER, low/no sugar

Here's a soother for a hacking cough that's low/no sugar, fat & preservative free

first posted 13 October 2015

Why go to the pharmacy when you can make this delicious throat soother for pennies!
'It really helps my throat and taste so pure.' Taster

This gorgeous drink is both medicinal and a refresher.  And it has hardly any calories and no cholesterol!

It will help soothe a sore throat and can reduce coughing.  It tastes quite wonderful but extra sweetener can be added for kids.

Fresh ginger

You'll need fresh root ginger. Pale, unwrinkled, firm roots are best.  Buy loose from a trusted supermarket or market stall but try to avoid ginger in sealed plastic bags.  

Some ginger will be in large pieces with lots of knobs coming off the main stem.  It's perfectly okay to break off a piece more suited to your needs. 

Peel the ginger before use by running the edge of a spoon down the skin; it will fall away. 

The traditional way of making Ginger tea involves a lot of steeping and cooking to make a paste. This 67 version is much simpler but no less effective. 

Cost: pennies

Serves: 2 as a drink; many in cordial or cocktails

Ingred:

   1 1/2 teaspoons peeled, grated or minced ginger

   grated zest of half a lemon

  

   1 1/2 cups/300ml boiling water

   1/2-1 tbsp maple syrup, honey or sugar (opt)

Method:

BUTTER-FREE GARLIC BREAD, vegan, low-cholesterol, frugal, more-ish

TURN 'DIRTY' GARLIC BREAD INTO SOMETHING APPROACHING HEALTHY 

First posted 4/15

Stock Photo

This is another of those 67 vegan recipes that sends carnivores wild with enthusiasm.

It is hard to think of garlic bread as healthy but this recipe comes pretty close to it.  Replacing butter with olive oil steeped in garlic and flavoured with parsley gives a continental flavour -- in a very good way.

The bread ends up very crisp, more American style than English. But if you prefer, do an English soft-style version. 

It's easy-peasy but ever-so delicious.  An English banking executive who tried it said he liked it better than the usual garlic bread.  

It is very cheap and for cooks, a breeze.    It gets eaten very quickly indeed.          

Cost: min £1.50
Serves: 12; recipe doubles easily

Ingred:

1/2 cup good olive oil

6 large garlic cloves, grated or minced

1/4 c parsley, finely chopped

1/4 tsp salt & pepper

2 medium baguettes, wholemeal if poss

Method

1. Heat oven to 180C, 160 fan, 350F 
2. Blend garlic, parsley & S&P
3. Heat oil in a medium pan until you can feel the heat when you hold your palm over it; don't let it boil.  
4. Add garlic mix (it will sizzle); remove from heat.
5. Cut baguettes in half lengthwise.   
6. Use a pastry brush to lightly spread baguette halves with herbed olive oil
7. Put the two halves of baguette together.  Wrap tightly in foil.  
8. Place the bread near the bottom of oven 20 min; unwrap foil, place the  halves oiled side up (still on the foil) in the middle of the oven;  bake 10-15 min more or until crisp at edges & golden brown.  
9. Slice baguettes into thick pieces; serve

*Adapted from Ina Garten.

Tips:

    For English style garlic bread, i.e. slightly soggy, bake near the top of oven for 5 min. Unwrap foil; place both halves, oiled side up, in the middle of the oven and bake another 5-15 mins or until done to taste.

Please leave a Comment in the box below

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