PENSIONERS' DELIGHT: SMOKED MACKEREL, GRAPEFRUIT & MINT SALAD: low fat & carb; high fibre & protein

PERFECT FOR 1-of-your-2 FISH MEALS A WEEK... 

Smoked mackerel & Grapefruit Salad, stuffed with Omega 3's: tasty, refreshing,  low fat & carb 

Smoked Mackerel is really great at this time of year and still priced reasonably compared to fresh.

It's no longer frugal but is stuffed with health-giving Omega 3. It is so high in good proteins and healthy fibre, you could have a vegetarian meal the next day to make up for the cost.

Smoked mackerel is also versatile.  In a heat wave, it's great in salads whether  teamed with leaves & fruit or/and rice or cooked potato.  

And, of course, smoked mackerel is ready for the plate; it doesn't have to be cooked!

In this recipe, tangy grapefruit and mint provide a lively counterpoint to the rich, succulent fish.

The salad doesn't need exotic cupboard ingredients but still offers delicious layers of flavour.  If budget allows, fresh mint is best but leftover mint elevates fruit smoothies or the high protein make-it-yourself vegetarian felafel.  

Fresh Mint also freezes well; just bung it in its packet in the freezer and retrieve as  needed.  You won't be able to use it to decorate like fresh mint but if you treat it as if it was dried, it'll add a deep - in a good way - layer of minty flavour.  

Cost: £6'ish (less for some brands of smoked mackerel) 

Feeds: 2-3 

Ingred:

  1.5-2 x smoked mackerel fillets*, (around 150gm/5.2oz - the number of fillets in a package can vary) 

 

  1 round soft or crisp lettuce (or a mixture of both)

  1 grapefruit, pref (but a not-too-sweet orange will do)

  1 tsp lemon juice

  1 tsp dry white wine/grape juice

  2.5  tbsp olive oil

  pepper (no salt!)

  4-5 good-sized leaves mint, finely chopped, or 1/3 tsp dried mint

Method:

SMALL HOUSEHOLD MIDI-STRAWBERRY SPONGE: dairy & fat-free, make ahead, can be frugal

Melt-in-the-mouth classic sponge with best of season strawberries...

first posted 2017'ish; updated 2024

Classic sponge stuffed with double cream and Balsamic Strawberries
'So lovely we kept back some to enjoy the next day.'

If you've never made your own sponge cake, there's a treat in store.

This one was discovered in Spain and is the perfect summer treat; it's light, airy and melt-in-the mouth with a fragrant tender brown crust.  

Okay, there's a little more sugar than usual for 67goingon50 but it's not excessive.  

Despite the sugar, the sponge otherwise is pretty healthy with no added fat and only a small amount of flour.  For this recipe 67 recommends making the sponge the day before needed.

The filling here is strawberries in balsamic vinegar with whipped dairy or plant cream.  In truth, any fruit will do but strawberries during Wimbledon do tend to be at their best.  

And if balsamic flavoured fruit is not your thing, just sprinkle over a tablespoon or so of sugar until the jammy juices run. 

The sponge - called Bread cake -  is served on the Spanish Mediterranean coast with breakfast coffee, unadorned.  With afternoon coffee, fruit & (if wanted) cream is added on request.  

Feel free to substitute your own sponge recipe (English sponges will be a little heavier) or even cheap and cheerful supermarket sponges but obviously the culinary experience will change.

This version provides four decent portions.  If you only need two, store half the sponge (unfilled) for later.  It keeps well wrapped in a double layer of clingfilm and refrigerated, for a couple of days, or in the freezer for 2 weeks.  

If you're trying to be very healthy, don't bother with cream and fill the the plain sponge layers with a sugar-free compote/jam made from fresh berries.  It makes a light treat in an adult packed lunch. 

The sponge is easy to make but attention to detail pays off.  Electric beaters are essential for best results.  

Cost: £1.75 + cost of berries plus cream if using (2022)

Makes: 3-4 portions

Ingredients:

   2 large eggs

   62gm/2oz white sugar + 30gm/1oz white sugar (for egg whites)

   45gm/1.5oz self raising flour (if using plain flour, add 1/2 tsp baking powder and remove 1 tablespoon of the mix)

    1/2 tsp vanilla essence (opt)

 

Garnish:
    Double or Whipping dairy cream OR Vegan Cream whisked to medium-firm peaks (opt)

    Balsamic Strawberries: see below OR plain sliced strawberries

  

  

Method:

HOW TO CUT CARBS & STAY IN BUDGET:15 MINUTE SPICY GLASS NOODLES ; high fibre, Triple Duty

Don't forget to have a look at Welcome to the Blog

for the latest grocery/food news

and tips on turning economy food into tasty satisfying dishes

Low-carb Diets and Budgets don't always get along very well...

Springy low-carb noodles, crunchy veg & peanut-y dressing = wonderfully summery Asian salads.  Add protein of choice, here prawns.
'really fresh and bright taste; peanuts & other crunchy bits give added interest.' 

But careful choices can make life a lot easier for slimming or health-conscious shoppers during out Cost of Living Crisis.  

Cutting back on carbs often means more has to be spent on vegetables, fruit and expensive protein (animal or vegetable) to satisfy the appetite and balance intake.

Dieters' Delight Noodles

Most of us could (should) not live without carbs and one of 67's favourite solutions is noodles made of green bean starch.  (See How to Use Your Noodle/s) Also called 'glass' or 'thread' noodles, they are not totally carb free but the starch is of a different order to 'taters or wheat based products like bread and pasta.  'Glass' noodles are springy, transparent and quickly absorb flavour.  They are found in Chinatowns. (Also, surprisingly, Sainsbury's & Tesco!). Costing £2 for 8x2oz individual portions, they sell out quickly.  

Spicy Glass Noodle Salad is a wonderful combo of Asian flavours and Western Veg & Protein.  Triple Duty with a vegan base, it is easy to put together and can be made ahead.  It'll also helps use up items 'resting' in the veg drawer!

Dieters' Delight Noodles

Cost:  £1.50 plus cost of protein (Prawn Noodle Salad using 140g/70z cooked prawns works out at  £5 for 4 portions)
Feeds: 3-4; (recipe halves nicely)

Ingred:
   114gm/4oz 'glass' green bean starch noodles
(OR rice or egg noodles)

   6 tbsp spring onions, white & green, finely chopped
   
   30g/1oz drained tinned water chestnuts, in fine matchsticks
   30g/1oz drained tinned bamboo shoots, in fine matchsticks

   30g/1oz finely sliced red bell pepper

   1/4 cup defrosted frozen peas

   any cooked leftover veg like cauliflower, broccoli, green beans, mange tout 

    generous handful salted roasted peanuts, coarsely chopped (if using store-bought, rub roughly with paper serviettes to remove smoky of the oil and salt)

     min 140g/7oz protein, if using

   pinch or two chilli flakes, to taste (opt)

Dressing:

1 tsp sesame oil (opt)

2 tbsp peanut butter or tahini

1.5 tbsp cold jasmine tea (or stock or water)

1.5 tbsp soy sauce, pref reduced salt for oldies   

1.5 tbsp red wine (or other) vinegar

1.5-2 tbsp sugar or honey or maple syrup

1.5 tbsp peanut or other light veg oil

2 med cloves peeled garlic, grated

30g/1oz peeled fresh ginger, grated

juice & zest of half an orange

Method:

PENSIONERS' £5 DELIGHT: SAUSAGE BEAN & BEER STEW with salad and Apple Hand Pies; veggie option

Multiplies easily for family-sized parties but also great for couples & singletons...

Sausage, Beer and Bean Casserole; frugal, tasty, healthy, boozy.
'Loved it - tangy & much more interesting than usual stews.' 
20+ Fijian Australian Taster

updated June 2022; photo 9/8/16

Sausages are still holding their own in the UK despite scare stories linking them to an 18% higher risk of cancer.

The truth is: those figures are linked to a daily dose of fatty, poor quality sausages.  If that's you, think again.  

For most people, eating sausages infrequently and then only free-range high-meat, or lower-fat versions like beef, venison or wild boar won't bring you any closer to death's door.  

Independent or artisan butchers stock sausages from farmers specialising in small production.  They will be a little more expensive but vastly superior in quality.  More importantly the flavour is so good, just a couple of sausages treated well, go far and become good value. 

Some supermarkets stock packaged sausages that are a good compromise between high-quality and junk.  But 67 urges you to at least try high quality sausages if budget permits.  

This recipe calls for two good-quality sausages (though more can be added) and will feed two people quite happily as part of a three course meal.  

The beer gives a pleasing flavour (even for non beer drinkers) but feel free to replace with wine, grape or apple juice or good stock.

Note: 67 has not tested vegetarian sausages in this recipe but sees no reason why they wouldn't work 

Cost: (of sausage dish) £4.50'ish, incl beer (9/2025)
Feeds: 2 (or 1 extremely hungry-possibly hung-over-chap...)

Ingred:
    min 2 beef, venison or wild boar sausages or equiv 
    1 tsp olive or vegetable oil
    1 med onion or equivalent fennel or celery, diced
    1 full coffee mug of pale ale OR equiv
    1-2 tsp muscovado (black/molasses) sugar    
    1 tbsp tomato puree
    dash of Worcestershire sauce

    1 tin butter beans (recommended) or other white beans, rinsed & drained
    
    juice of half a lime or lemon
    1 generous tsp wholegrain mustard
    1 tsp sweet paprika

Garnish: 1 tomato, deseeded, and diced
              olive oil
              salt
              1-2 tsp minced fresh parsley

Method:

1. Bring a small pot of water to the boil; prick sausages all over with a fork; drop into boiling water (releasing some fat).  
2. Turn off heat; rest 10 mins; cool.  These steps are not necessary for vegetarian sausages.
3. Slice sausages thickly; heat olive oil in a deep frying pan over med-high heat; brown sausage slices on both sides (a few mins), remove & set aside  on greaseproof paper
4. Reduce heat to medium; add onion to pan; fry until soft & translucent without browning - about 10 mins
5. Add ale; then tom puree, sugar, Worcestershire & thyme; scrape bottom of pan to remove crusty bits
6. Bring to a boil; reduce to a simmer; leave until half the liquid is gone (mybe 5 minutes)
7. Turn up heat to med: add sausages, drained butter beans, paprika, mustard & lime juice; stir 
8. Heat through 5-10 mins
9. Check seasoning; add more pepper and salt if necessary or a bit more ale or stock if too dry
10. For garnish: generously spray tomato dice with olive oil; add salt & pepper; stir through finely chopped parsley
11. Served scattered with tomato & parsley, alongside half a large baguette and half a recipe of Lettuce with Green Herb dressing
12. Dessert? Easy Apple Hand Pies provides a beautiful ending, with or without ice cream

Comments:

'I wish I'd had this recipe at uni; it's amazing how one can turn two sausages into such a tasty dish!'  Holder of 2 honours degrees.

'Loved the flavour: it was tangy & much more interesting than usual stews.' 

20+ Fijian Australian Taster

Tips:

• Toulouse sausages, twice the size of normal ones, are also great in this recipe
• Don't have molasses sugar? Sub with dark brown sugar.
• Replace beer with wine, grape or apple juice or good stock
• When poaching sausages, do several at a time; cool, refrigerate then freeze in pairs

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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.