SPICED PLUM & PINEAPPLE CRUMBLE CAKE/BARS, lower sugar, Indulgence, egg-free

Unique Plum Crumble: serve as a sophisticated cake or in bars/squares for lunchboxes...

Plum Crumble Cake (option for bars/squares)
' the most luxuriously lovely crumble ever made. Just sumptuous.'

This 67goingon50 recipe started out as American-style crumble bars for an indulgent snack or lunchbox treat.  Crumble Bars encase the fruit both above and below in crisp buttery layers.  They are fabulous and popular with 67's tasters.  

But 67 realised that the same recipe can also serve - with the addition of a little alcohol - as a sophisticated after-dinner cake.   

Trust me, whichever version you choose, there will be no regrets.  The crumble is rich and more-ish; the wholemeal/oatmeal and coconut components enhance its buttery, almost pastry like texture.  

The fruit layer is a comforting mix of tart plum and sweet pineapple (both only 65p in one of our favourite supermarkets*) -- with, if you like, a few handfuls of juicy blackberries.  It's beautifully, unexpectedly shot through with warm spices.   

Very autumnal.  Very delicious.  Very 'Wow!'.

The Plum & Pineapple Crumble isn't one of the healthy options -- too much butter for that.  But sugar is kept to a minimum and there's plenty of gut-friendly fibre.   

Alcohol for the fruit is optional but probably best suited for the cake rather than the bars/squares.


Cost: £3.50

Feeds: 8 for cake; 9 for squares; 18 for bars (recipe halves nicely)

Ingred: 

  
  113gm/4oz unsalted butter 

   150gm/5.3oz plain white flour
   37gm/1.3oz EITHER wholemeal flour or oatmeal (or sugar-free Ultra Granola with nuts and seeds)
   85gm/3oz dried unsweetened coconut
   100gm/3.5oz sugar
   1/2 tsp baking soda
   1/2 tsp baking powder
   1/4 tsp salt

   290gm/10.2oz plums, pits removed, in med dice (cut each half into 6 wedges and cut across the centre)
   90gm/3.1oz pineapple in small chunks, pref fresh but tinned in juice, drained will also be fine
   juice & zest of an orange
   splash of brandy or orange liqueur (opt)

   1/2 tsp dried cardamom or pulverised seeds from 5-7 cardamom pods
   3/4 tsp cinnamon
   1/4 tsp allspice
   
   1/2 tsp vanilla  
  
   3 tbsp sugar (67 used 4 generous tbsp of molasses sugar; it was fine)
   2 tbsp cornstarch (67 was out of cornstarch and used rice flour instead which was fine; you could also use ground almonds)

   
  a few halved blackberries (opt)

Method:

1. If plums are ripe, add orange zest & juice, and alcohol, if using.  
2. If plums are hard, put them in a wide frying pan over med heat with orange zest & juice, and alcohol if using; bring to the boil; turn heat right down; simmer 1-2 mins (or more if necessary) until fruit has softened but still holds its shape.  A fork should pierce with fruit with a little resistance.  

   

   Soften hard fruit in minutes on the hob

3. Stir spices and vanilla into plums.  Cool.  Cover till needed.  This can be done a day in advance. 
4. Preheat oven to 350f/180c/170fan/gas4
5. Prepare tin. (a) Crumble cake: Line the bottom and butter the sides of an 8x8inch/20x20cm circular tin.  (b) Bars: Line square or rectangular tin with greaseproof paper, leaving a large overhang. 
6. Pour coconut into a dry pan and place in oven 5 mins or until beginning to brown; cool slightly
7. Measure other dry ingreds into a med bowl; add coconut; stir with a whisk to completely combine 
8. Melt butter gently in a saucepan; cool; stir it into dried ingreds with a fork to form crumbs
9. Remove a scant cup of the mix, set aside; pour the rest into the baking pan; press down with the back of a measuring cup to form a level base
10. Dry pineapple chunks with a paper towel; mix them with plums and sugar.  Taste, more sugar may be necessary depending on plums.  Stir through  cornstarch; pour over base, spread to edges
11. Scatter over blackberries if using
12. Cover with rest of crumble mix 
13. Bake in centre the oven 25mins or until deeply browned
14. Cake: Cool slightly; cut in wedges and serve with ice cream or cream       Bars:  Cool; remove from tin by lifting greaseproof paper and slice into bars or squares

Comments:
 'The crumble was the most luxuriously lovely crumble ever made. Just sumptuous.' Political Agent

'I loved this not-your-usual run-of-the-mill crumble.  The fruit was nicely spicy and the crumble unusually rich.'  Retired writer 

*M&S

                                                                                More bars on NavBar: Recipes I/baking 

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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.  

MEXICAN SWEETCORN & AVOCADO SALAD, easy-peasy, low-fat,

Sweetcorn, Red Pepper & Avocado team up for a colourful early autumn salad... 

'...a really gorgeous way to eat sweetcorn off the cob'

Avocados and corn on the cob are plentiful and well-priced right now, and teamed with red pepper and tomato make a delightful & easy autumn salad.   

The rich butteriness of the avocado, the crisp sweetcorn (whether shorn from a cob or drained, from a package), blistered red pepper and seed-free tomatoes provide a delightful punch of texture, flavour and colour.   

A bit of heat in the form of fresh chillis, chilli flakes or hot sauce brings a Latin American vibe.  Finish it off with a light sprinkling of olive oil and balsamic vinegar or Yoghurt-mayo dressing and a few toasted pumpkin seeds.  

Bliss.  

Serves: 6 as a side
Cost: £3 

Ingred:
ideally 2 medium ears of corn, nibs separated from cobs OR 240gm/8.4oz sweetcorn (drained) 
2/3 red pepper, in small dice 
up to 1 tbsp olive oil

1 finely chopped fresh chilli, seeds and membranes removed, Or 1/2-1 tsp chilli flakes or several dashes of Tobasco or hot sauce
1/4 tsp salt or to taste
small clove garlic finely grated

I large, firmish avocado, peeled and diced, liberally sprinkled with lime or lemon  juice, and well seasoned with salt & pepper 

1 large tomato quartered, seeds & membranes removed

Dressing

yoghurt-mayo dressing  
1 tbsp extra-virgin olive oil
1/2-1 tbsp lime or lemon juice
pepper 

garnish: toasted pumpkin seeds (opt)
             crumbled goat cheese (if you're not worried about cholesterol)
             coarsely chopped parsley

Method:

POST-FLU BEEF NOODLE SOUP, triple-duty, low-fat, quick & easy

After a debilitating 'flu, all 67 wants is a bowl of noodles in broth with a little protein and salad...

first pub 2019; updated Feb 2022

Budget Friendly Noodle Soup Bowl restores energy after 'flu,

(replace beef with poultry, prawns or tofu )

Asian Noodle Soup is the ideal comfort food when you've been ill and are on the road to recovery.  It's easy and soothing but has a few twists to hold interest.  

Fresh tomatoes add an unusual twist for Asian Noodles.  Lightly cooked and seasoned, they add a pleasing sweetness and freshness that perks up the tastebuds.  Who would have thought that an Italian-inspired sauce would brighten up Asian noodles?  

Nutritious and satisfying, Asian Noodle Soup is low on calories and fat.  It won't bust the budget and takes only a little time to prepare.

Many people who've had flu that is mainly gastric based start craving fresh salad, fruit, veg and a few comforting carbs as soon as they feel better.   This recipe won't disappoint.    

The soup pictured uses body-boosting beef; if something lighter is preferred, use poultry, prawns or tofu.  

Cost: £2.50'ish 
Feeds: 1 but easily multiplied

Ingred:
   1 nest of thin or medium egg (or other non-wheat) noodles
   1 cup good chicken or turkey stock  or vegetarian stock (granules will do but won't be as nice) 
   2-3 medium tomatoes, skinned & coarsely chopped

    100-150 gm rump steak or poultry or tofu

Salad:  handful of shredded cabbage or Chinese leaves

           a few thinly sliced cucumber

Garnish: finely chopped chives or spring onion

Method:

SLOW-COOKED CRISPY LAMB, MONGOLIAN STYLE: low-fat & carb

Crowd-pleasing gutsy crispy lamb dish that's much lower-in-fat than usual... 

updated 1 May 2018

Mongolian Lamb, Crispy (Stock Photo)
Courtesy of Bing @ Copyright BBC Good Food and licensed for reuse under this Creative Commons Licence 

'I have been to Mongolia many times and (this) had a really authentic taste.' Taste

Following the recent Love British Lamb promotion, there should be plenty of reasonably priced cuts of this tender sweet meat in supermarkets. 

This recipe features that perennial favourite, Crispy Lamb.  It usually involves lamb ribs but shoulder of lamb is less fatty and easier to cook.  

The blogger didn't encounter Crispy Lamb until well into adulthood, in a European Chinatown.  The meat was gorgeous but the fat levels were through the roof.    

67's version is skinny and healthy.  

The budget-friendly Lamb Shoulder is slow cooked in an exotic cocktail of spices and liquid.  Left to cool overnight, the  (substantial) solidified fat can be easily removed.  The meat is then shredded, crisped and served wrapped in lettuce (a bit like duck pancakes)  with the reduced, thickened braising sauce and 67's low-sugar Sweet Chilli sauce.  

It's a great dish for getting raw veg into kids and for impressing guests.  A bit of planning is involved and, if you're after authentic flavours, possibly a visit to Chinatown.

The recipe includes an option for older or smaller people who might prefer the meat un-crisped.

Note: Cook the day before serving 

Cost: £10'ish
Serves: 4-6

Ingred:
   1 x 500-750 gm/18-26 oz lamb shank or shoulder
   2 inch/4cm piece of ginger
   2 garlic cloves
   4 tbsp 25-30% salt-reduced soy sauce
   1 tbsp 5-spice powder
   150 ml rice wine/dry sherry/white wine or grape juice OR
   100 ml good meat stock plus 50 ml rice wine/dry sherry/white wine/white grape juice ((67 used stock & sherry) 
   1 small red chilli, de-seeded
   1/2 tsp cinnamon
   1 star anise (opt)
   2 dried Chinese mushrooms (opt)

For Crispy Mongolian lamb: spring onions
                                        cucumber
                                        crisp lettuce
                                        oyster sauce (opt)
                                        sweet chilli dipping sauce (opt)
                   
Method:

1.  Mix all the braising ingredients together.
2.  Pour into a slow cooker 
3.  Add lamb; cover with tight-fitting lid
4.  Cook on low 6-7 hours, turning the meat every hour. (Use the cover to Direct the steam away from you) 
5. (If using a stock pot, cook on med heat 3 hours,, turning the meat every half hour.)
6. The meat is ready when tender and falling off the bone
7. Remove meat and set aside; after an hour refrigerate
8. Pour braising liquid into a jug; leave for an hour, cover & refrigerate 
9. The meat and braising liquid can stay in the fridge up to 2 days after cooking.
10. When ready to serve, remove fat from braising liquid

Then: for Mongolian Crispy Lamb

1. Preheat oven to its highest temperature
2. Put cooked lamb in a deep roasting dish on a rack; bake 20-30 mins or until top is crispy (check at 20 mins to prevent burning)
3. Meanwhile, wash lettuce; separate leaves; shake or spin dry
4. Cut cucumber into matchsticks; 
5. Shred spring onions, white & green.
6. Arrange lettuce, cucumber & onions on a large plate
7. Bring braising liquid to the boil; reduce liquid by 1/3; thicken with a slurry of one tablespoon corn starch or rice flour mixed with a tablespoon cold water.
8. Shred lamb
9. Serve wrapped in lettuce with cucumber, spring onion and braising sauce. 
10. Oyster and sweet chilli sauce are optional

For: Asian Lamb with rice

Shred cold lamb into large shards; add to a pan with some of the braising liquid and heat gently until warmed through.  Serve over hot brown or white rice with stir-fried veg on the side.  

Comment:
'This was delicious.  I have been to Mongolia many times and it had a really authentic taste.  I would only ever use British lamb though - support our farmers and cost out food miles please.'  Anonymous middle-aged woman from the North. 

Tips:

2022: Waitrose and Sainsbury's are offering decent prices on all cuts of English lamb, including economical ribs and half shoulders

                                                 More lamb on NavBar: Recipes II...

Please leave a Comment 

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.