SWEETCORN, POLENTA & SPELT SOUP DIPPERS, egg, butter and common-wheat free; vegan opt

A different flour combo makes unusual but delightful Savoury Pancakes...

original 2018; updated feb 25

Polenta & Sweetcorn Pancakes, perfect with soups/stews or as a satisfying snack

Thick vegetable soups like Potage of Swede  need something bready, either to dip, or to spread good stuff on top of.   

These soup dipper pancakes are a good bet.  

Sweetcorn Pancakes with Avocado 

Eat these warm if you can (store in the bottom of a medium oven separated by squares of greaseproof paper and wrapped in a clean tea towel).  They'd be great with bacon jam (if you've no blood pressure issues) or vegan tomato jam.  67 likes them best topped with avocado dipped in lemon juice and lightly seasoned with salt and pepper.

You'll need to process some of the corn but otherwise, the recipe is pretty straightforward.  

Cost: £3.50'ish, depends on dairy-free options
Makes 16 dippers/pancakes

Ingreds:

  1x300gm/11oz fresh OR tin/packet corn, drained (divided)

  2 tbsp plain dairy or plant yoghurt (unstrained is fine)

  140ml dairy or plant milk (prefer no-additives; 67 uses Plenish almond)

  1/2 tsp chilli flakes

  2 tbsp finely chopped chives
  2-3 tbsp finely diced red pepper or drained sun-blush tomatoes,(opt but adds a bit of pizazz)

  110gm polenta (cornmeal, not cornflour)
  2 tbsp wholewheat spelt flour +
  2.5 tbsp buckwheat flour (or plain spelt flour)
  (OR 4.5 tbsp plain spelt flour)
  1 tsp baking soda
  good sprinkling salt

  
  
Method:

1. Blitz 2/3 of the sweetcorn in a food processor or using a stick blender until smooth; add yoghurt & milk; stir till smooth; mix in chilli, chives, bell pepper and remaining 1/3 of corn niblets
2. Mix polenta, flours, soda & salt in a good-sized bowl
3. Stir wet ingredients into dry until just mixed; leave at least 10 mins
4. Heat a good-sized non-stick frying pan over med heat; generously spray  with veg oil
5. Spoon in generous tablespoons of batter (67 usually manages 4); cook until bubbles appear on the surface and bottom is golden brown, about 3 mins (check by lifting up the bottom with a fish slice); flip; cook 2 more mins
6. Keep pancakes warm, separated with a square of greaseproof paper, covered with a clean tea towel, in a moderate oven
   
7. Serve alongside soup or stews, topped with sliced or mashed avocado drizzled with lemon juice and seasoned well with salt and pepper OR on their own as a substantial snack with bacon jam or vegan tomato jam (as abov

Comments:  

'I love corn and this is a delightful way of eating it. It's worth getting fresh ears when in season.' Retired writer

Tips:

If corn is on the cob, remove leaves and the silky covering; drop into  a large pan of boiling salted water; let the water return to the boil; turn off heat, cover and leave 3-5 mins.  Cool.  To remove niblets, see https://www.youtube.com/watch?v=YOJrREMXBYo 

If you liked this you will also like:

    Bacon & Corn Savoury Pancakes, portable & perfect for lunchboxes
    Cornbread with niblets, spring onions & chilli

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This is a B  Lee/ Bright Sun Enterprises recipe and may not be reproduced without written permission.

SPICY CAULIFLOWER POTAGE, Frugal, Vegan, Gluten-free

Gorgeously velvety cauliflower soup with a hit of spice...

Frugal but fabulously ambrosial Spicy Cauliflower Potage

Cauliflower is one of those frugal vegetables which, though tasty and satisfying, can sometimes be a bit boring.

But not this soup from 67, which has a sublime texture and a hint - or two - of Indian spices.  It is really lovely, the more so since it is so wallet-friendly.  And a bonus: it has anti-inflammatory qualities.

No organic caulis were available when 67 was shopping but standard English cauliflower, blanched for 20 mins in 9 parts water and 1 part vinegar, produced a delicate and beautiful soup to rival anything from an organic garden.

Brown rice thickens the soup while adding digestion friendly fibre; it also adds a hint of nuttiness to liven up texture.  A med potato or white rice can replace brown rice.  

Don't be nervous about the spices - the potage does have a wee kick but it's  delicate and really raises the soup to superior levels.  If you're serving the potage to kids and they're not happy,  stir through an extra tsp of strained plain yoghurt before making your swirls.   

Cost: £1.25
Makes: 4 dinner-sized bowls

Ingreds:
   1 med onion, chopped
   2 tbsp olive oil, separated   

   3 med garlic cloves, finely grated
   1 tbsp peeled finely grated fresh ginger
   1 tsp turmeric
   1 tsp cumin
   1 tsp dried coriander leaves
   2 tbsp washed brown or white rice or a med potato, peeled

  6 cups cauliflower florets, in small pieces (one med cauli)
   
   pinch of chilli flakes
   1/2 tsp salt
   3 cups good vegetable stock (or chicken stock for carnivores)

   few tablespoons yoghurt for garnish

Method:

1. Heat 1 tbsp olive oil in a large heavy bottomed pan over med high heat; add onion, sauté until soft but not browned
2. Add 2nd tbsp olive oil; stir in garlic, ginger, spices and rice; stir about a minute or until flavours are infused
3. Add cauliflower, reduce heat to med-low; partly cover and sweat 15 mins
4. Add stock, salt & chilli flakes 
5. Bring to the boil; partially cover, cook 15 mins
6. Check for seasoning
7. Blitz with a stick blender until completely pureed
8. Pour into serving bowls; drizzle yoghurt over the top

Tips:

Add up to another cup of broth for a thinner soup.

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

SPEEDY BEEF & COURGETTE SUPPER, lower-fat, high nutrition, no-carb opt

Quick & Easy: restores energy after a long, hard day in the trenches...

Stir-fried Beef & Courgette: fast & nutritious 

6's Courgette & Beef stir-fry is a lower-fat, highly nutritious alternative to the more commonplace deep-or-shallow fried crispy courgette.

It's a cleaner version, with the addition of tender beef slices to raise protein levels.  Beef can be replaced with chicken or a vegetarian/vegan option but 67 loves the deep savouriness of the version pictured.

Rice makes a perfect side but for the carbo-averse, the beef-courgette combo is ultra-tasty and satisfying.

Cost: £2 per portion (without sides)
Feeds: 1 but is easily multiplied; sides make it go further

Ingreds:
   100-150gm/3.5-generous 5 oz reasonably tender steak like rump

      1 tbsp dry sherry
      1 tbsp reduced salt soy sauce
      1/2 tsp cornflour or rice flour mixed with 1/2 tsp cold water to a paste
  
   200-250gm/7-9oz courgettes, in 2.5inch/6cm batons

   peanut or light vegetable oil
   up to 1/4 cup water or stock

   garnish: 1 spring onion, trimmed of brown leaves, sliced finely at an angle
                sesame seeds

Optional rice or noodles

Method:

SPICY SWEETCORN & BEETROOT SALSA, Vegan, high fibre

Another late summer vegetable at bargain prices... 

Spicy Corn & Beetroot Salsa, with Roast thighs in Orange Sesame Sauce

Corn niblets & beetroot are unexpected salad companions; add a creamy spicy dressing with a lingering layer of heat and the salad quickly becomes striking.  And startlingly delicious.

Beetroot is a 67 favourite: it's low-calorie, full of important vitamins and minerals and can help lower blood pressure.  It adds great taste and texture contrast and is versatile, too.  It also looks great on the plate.  

Corn - one of your 5-a-day recommended vegetables - is full of fibre and great for the digestion.  It shouldn't be eaten in unlimited quantities - they're high in starch - but nothing beats fresh juicy niblets.  They are also great for the skin.

Cost:  £1.50'ish
Feeds: 2

Ingred: 
   6 tbsp cooked corn niblets - from fresh cobs (packet, tin or freezer also works well) 
   6 tbsp cooked beetroot, peeled, diced and drained on paper towels
   2-3 tbsp med dice peeled celery   
   2-3 tbsp med dice radish
   lettuce leaves, of any kind, whole or shredded
  
   1/3 cup Yoghurt-mayo 
   1/2 small fresh chilli, finely diced  (membranes & seeds removed) OR pinch of chilli flakes OR hot sauce like Tabasco* to taste

Method:

1. If corn is on the cob, remove leaves and the silky covering; drop into  a large pan of boiling salted water; let the water return to the boil; turn off heat, cover and leave 3-5 mins.  Cool. 
2. To remove niblets, see https://www.youtube.com/watch?v=YOJrREMXBYo 
3. Once niblets are cool, mix all veg apart from lettuce 
4. In separate bowl mix yoghurt-mayo with choice of hot chillis or sauce
5. Moisten the corn salad; heap onto whole lettuce leaves or alongside shredded lettuce
6. Drizzle more dressing over; serve remainder on the side 

 Roast Chicken Thighs in Orange & Sesame Sauce (low-fat & cholesterol)
    1.  4-8 boneless, skinless chicken thighs, marinaded 20 mins in:  
            juice & zest of med orange or equiv lime
            2 tbsp reduced salt soy sauce
            2 tbsp sherry/white grape juice/stock
            1 tbsp cornstarch (not polenta) or rice flour mixed to a paste with 1 tbsp cold water
   2.  Drain thighs, keeping marinade
   3.  Bake at 190c/375f 25-30 mins, brushing the thighs generously with marinade every 7-8 mins until brown at the edges and cooked through
   4.  Brush a final time and roll in 2-3 tbsp sesame seeds

   

*67 tested a new hot sauce, Jethro's Sticky Barbeque: 

delightfully hot, smokey & slightly sweet but not cheap

                                                      More chicken on NavBar/Recipes 1: Chicken... 

Please  leave a comment in the box below 

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