PRACTICAL TIPS FOR HEALTHY SUMMER COOKING

Cooking in the summer can turn into a chore - especially in a heatwave - but planning and cunning gives more time and energy to enjoy the weather...

Some of this information appeared in How too...cook during a heatwave  7/18

Sunshine Salad: gorgeous low-fat blend of juicy fruit & succulent meats
First made at a pretty hotel near a Scottish ferry; guests loved it!

The key to stress-free healthy summer cooking is planning, judicious use of supermarket/deli products and lots and lots of raw vegetables.  

There's no need to spend a lot of money; have look at what's in your fridge and proceed accordingly.  

Recipes II (Salads & Warm Weather Foods) on the NavBar have loads of great dishes and 67goingon50 will continue to post delicious spectacular dishes over the summer months.

The following practical tips are a great start:

Make lots of stuff in advance in the evening when it's cooler

• freshly prepared food will last 3 days in the fridge
• don't roast one chicken; roast two. (Or three, freezing one.) 
• bake a couple of big panfuls of 4-ingredient easy-peasy glazed wings/drums - one for eating now; the other to be reheated within 3 days, or frozen
• don't forget your slow cooker for overnight cooking: a shoulder of lamb can be cooked Mongolian style, cooled, fat removed, shredded and crisped up in the oven or on the barbie
• and the freezer is perfect for Make Ahead Fancy Sandwiches

Make big batches of pasta and rice for the fridge; it'll last 3 days 

• use as a base for different Dressings, Sauces/Dips with additions of meat, fish or plant protein and plenty of colourful raw veg
• have on hand any or all of 0-fat thick plain yoghurt, olive oil, lemons, limes, white/red/balsamic vinegars, parsley/mint/dill, soy sauce, toasted sesame oil, pickles, water chestnuts, bamboo shoots
• lightly sprinkle drained cooked Italian pasta with olive oil to prevent sticking; it can be refrigerated 3 days
• rice, once cooked, should be spread on a large platter to cool one hour, left in the fridge overnight then bagged up for the freezer
• Chinese dried noodles: soak in boiling water 5 mins; drain and sprinkle with sesame oil; see How to use your noodle/s for a guide to varieties
• potatoes cut into small pieces and cooked 5-10 mins make super-frugal salads with or without boiled eggs, cubes of bell pepper, celery and spring onions; yoghurt based mayonnaises cut calories and fat

Frugal Sesame Noodle Salad, Vegan

Take advantage of supermarkets, delis and restaurant takeaway

GRAPEFRUIT, MINT & PROTEIN PLATTER: budget-friendly, low-fat/carb, Triple duty, diry free options

Refreshing low-fat/carb accompaniment perking up cold meat, fish & avocado...

Frugal Dieter's Delight: Grapefruit & Mint Salad with Leftover Chicken

This juicy, refreshing salad* goes with everything and is a doddle to put together.  

Wallet-friendly, the salad uses up leftovers nicely.  It doesn't need exotic cupboard ingredients but is still full of flavour.   

67 tested it with chicken, smoked mackerel and avocado.  If you have Pomelo - the teardrop shaped gourd you see in Chinese supermarkets - it makes a great replacement for grapefuit. 

67's favourite protein is the smoked mackerel (photo below right)  but chicken is also tasty and easier on the budgt.  In all cases, the tangy grapefruit and sharp mint provided a lively counterpoint.  For vegetarians and vegans, a well-flavoured firm tofu could replace the avo.  (Try a 20-minute tofu marinade of 1-1 of soy sauce & sherry, with a generous pinch each of finely grated ginger & garlic.)  Or try crumbling over a lovely soft cheese like feta or goats cheese.

Fresh mint is best (a small pack will set you back about a pound) and leftover mint  brightens fruit smoothies or the absolutely gorgeous home-made felafel.

Cost: £3'ish + cost of protein (6/25)

Feeds: 4 - doubles easily

Ingred:

  1/2 round lettuce

  1/2 cos lettuce

  1 grapefruit (pink is fine) or equivalent Pomelo segments

  1 tsp lemon juice

  1 tsp dry white wine/grape juice

  2 1/2 tbsp olive oi

  pepper & salt

  4-5 good-sized leaves mint, finely chopped

Protein: Either
1 coffee mug leftover chicken or lean pork or spiced beef

OR peppered smoked mackerel in large flakes 

OR poached or spicy prawns**

OR plain or spicy  calamari** 

OR cubed tofu, marinated at home or bought in

OR  crumbled feta cheese or goats cheese plus walnuts or pecans toasted in the oven or air fryer max 4 mins or until toasty and browned (watch like a hawk; they burn easily)

    

Method:

1. Several hours in advance or the night before: wash lettuces thoroughly; dry each leaf individually and roll up in a clean tea towel.  Refrigerate in chiller 
2. Prepare grapefruit as per Sunshine Salad, segmenting the fruit over a bowl to catch the juices.  You may wish to halve the grapefruit segments if they are too large.  Set both juice & segments aside.  If using Pomelo, prepare several segments saving the juice; chop into large chunks.
3. Combine grapefruit or pomelo juice with lemon juice, wine/grape juice & olive oil in a small jar with a tight fitting lid; shake until mixture  thickens and is fully blended, season with pepper and a little salt.
4. Stir in mint; taste; in some instances a pinch of two of sugar OR a couple of drops of maple syrup brings out the flavours of the dressing
5. Just before serving, break lettuce leaves into a bowl; pour over dressing; toss 
6. Add grapefruit/pomelo segments; toss
7. Either arrange salad in a heap on a platter, surrounded by shredded or cubed protein or toss protein with the salad.
8. Drizzle protein lightly with dressing

Pink Grapefruit, Mint, Chilli & Smoked Mackerel 

Tips:

• For a creamy dressing, add 1 tablespoon 0-fat strained plain dairy or plant yoghurt
• If using smoked mackerel, the peppered fillets are best OR add a half a small red chilli, finely chopped, or a pinch or two of chilli flakes 
• If you liked this you will also like Grapefruit, Mushroom & Tomato Salad 

   

Please leave a comment in the box below

*adapted from out of print cookbook by '50's star chef Robert Carrier

**M&S deli specials  

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. 

INSTANT BALSAMIC STRAWBERRIES & HAM SALAD: other protein options, almost instant, low-fat,

Strawberries are not just for Wimbledon - teamed with silky Italian or Spanish ham & Balsamic dressing they make a sassy satisfying salad ...

So quick & easy: Strawberry Ham Balsamic Salad (other protein options avail)
'A winner; I loved the flavours and textures.' Taster

Strawberry may seem an odd thing in a savoury salad but the juicy sweet fruit goes well with cold cuts like meat, smoked fish or salty soft cheeses.  

Inspired by tv cook Valerie Bertinelli, 67 wanted something very, very easy and super-quick to put together.

It's an 'impulse' salad designed for UK weather.  You know, taking advantage of the sunshine & heat which somehow miraculously continues at the end of a working day.  Giving in to an impulse, picking up ingredients on the way home, relaxing and basking in warm weather.  

It's an indulgence, to be sure, but mouthwatering and delectable.  

A frugal version of this recipe which takes more time is also given.

Cost: £3-5, less with frugal option 
Feeds: 2-3 but doubles nicely

Ingredients:
   1 x 100gm pre-packed mixed leaf salad (67 used baby leaf rocket)
   70 -100gms prosciutto OR Spanish serrano & chorizo selection* (2x taster packs) OR Pastrami
   2 generous handsful sweet strawberries, sliced thickly
   few tablespoons flaked almonds

Vegan option: replace ham with vegan bacon bits, made with bacon-sized strips of bread instead of breadcrumbs

Vegetarian option: replace ham with crumbled feta or goats cheese; replace flaked almonds with lightly toasted walnuts or pecans

Fish option: replace ham with cooked prawns or calamari; replace flaked almonds with shaved dried unsweetened coconut (not the kind for mixing into cake batter but the kind for decorating)

Frugal option: spinach or other salad leaves; 100 gms bacon in strips, fried till crisp; replace almonds with one third recipe crispy croutons 

   Balsamic Vinaigrette 
      3-4 tbsp good olive oil
      1 tbsp balsamic vinegar
      good pinch salt and 1/8 tsp pepper, pref. coarsely ground
      1 rounded tsp wholegrain mustard
      1/4 tsp sugar, honey or maple syrup (opt)
Pour all ingredients into a jar with a tight fitting lid and shake until thick and blended. Check seasoning

Serve with: crusty French bread

Method:

ASIAN 'CRYSTAL' WRAPS: Triple Duty, Healthy, High Fibre

Trust 67...these are absolutely worth making at home; they're fresh, bright, crunchy and satisfying...  

A selection of Vietnamese 'Crystal' Wraps: meat, fish or tofu 
'The sesame adds a toasty-roasty layer to the tofu' 'the fish has lots of delicious spice'  'Perfect contrast of soft chicken, mushroom &  peanuts.' Tasters

updated 10.04.20 Photos 17.05.17

The gorgeous dish is an opportunity for a communal food prep session - a fun-filled bonding exercise, especially if there are conflicting food requirements.

For anyone who hasn't had one before, rice paper wraps are like spring rolls, only fresh, not fried.  The pastry is translucent, clearly showing the colourful filling, hence the name 'crystal'.  And, with a mouthwatering mix of crisp veg, tender protein and surprising delightful sauces, they are perfect hand-held cool food for a heatwave.  

While not exactly a doddle to prepare - there is chopping and dipping and rolling - the sauces at least can be made the night before.  

The presence of plenty of health-giving raw veg guarantees a high level of vitamins, minerals and antioxidants.  

The Chicken Vietnamese Rolls, with tender Poached or leftover chicken, are the simplest and easiest to prepare.  

Punchy, fiery Vietnamese Fish wraps have mega-appeal for the sophisticated palate; well worth the effort.  

The vegetarian/vegan wraps are packed with protein, bathed in citrus peanut sauce with a hum of heat...putting paid to the belief that vegan and vegetarian food is worthy but unappetising. 

Take your pick or make all three versions.  The method* is virtually the same though the choice of vegetables vary.

Cost: depends on ingredients; these are a great way to use up leftover protein
Each recipe Serves: 6

Ingredients:

Noodles & Vegetables (per recipe)

1 x package 20x22cm rice paper wraps  (from Chinese supermarkets; in dried packets or from the chiller cabinet; 67 used the dried Longdan brand in green packets, which are cheaper)

1 x 100gm packet glass/beanstarch vermicelli (See How to Use Your Noodle/s), soaked in boiling water 5 mins, plunged into icy water and sprinkled with toasted sesame oil   

any or all of:
       1/3 cup grated carrot
       1/4 cup celery sticks, peeled & cut into 2inch/5cm lengths
       1/4 cup finely sliced radish
       1/4 cup finely sliced bamboo shoots (tinned, at major supermarkets & Chinatowns)  
       1/4 cup thickly sliced mushrooms       
       soft English lettuce
       finely sliced de-stringed mange tout
       tiny florets raw cauliflower
       
        blanch in boiling water 4 mins & plunge in ice water:
             asparagus spears
             broccoli florets
   
Garnish: coarsely chopped peanuts (with most of the fat & salt rubbed off with a paper serviette) OR

             sesame seeds

Wrapping: strips of greaseproof paper

Vegan Filling     
   1 recipe Vegan Thai Peanut Dipping Sauce  
   190gm firm organic tofu, sliced in thick fingers, marinaded at least 15 mins in Peanut Sauce (above)

Fish Filling                                                                     
1.5 mugs cooked cod or pollock, steamed for 7 minutes, (frozen & defrosted is fine) cooled, separated into large flakes and marinated in the fish sauce (below) for at least an hour OR
1.5 mugs lightly cooked prawns OR calamari * marinated in fish sauce at least an hour

blanched asparagus spears

Sauce:
    1 large clove garlic
    1-2 chillis, seeds & membranes removed
    1 tbsp fresh grated ginger
    generous handful coriander leaves
    1 tbsp reduced salt soy sauce
    1 lime, zest and juice
    1 1/2 tbsp groundnut/peanut oil
    1/2 tbsp toasted sesame oil
lightly mashed in a blender (not pureed)  
                 (More detailed instructions, see Fish Wraps)

Chicken Filling
1-2 mugs shredded rotisserie, leftover or poached chicken, marinated in the sauce (below) 1 hour
                                                                                      
Sauce:
    4 1/2 tbsp groundnut oil
    1 1/2 generous teaspoons grated garlic
    4 1/2 tsp grated peeled fresh ginger

    7 1/2 tbsp finely sliced spring onions, white & green
    2 tbsp sherry (opt)

Mix oil, garlic & ginger; refrigerate

Just before marinating chicken, add sliced spring onions and sherry (opt)

Note: this filling requires only chicken, sauce, celery sticks & mushrooms
         (More detailed instructions, see Chicken Wraps)

Method: