RICE & WHITE SAUCE SALAD: when barbeques & salad bars take their toll

A buffet salad designed not to upset a dicky tummy...

Lean, clean and soothing white basmati salad

In England, we aren't used to heat waves and the food 'n  drink that appears with them.  Like fire-cooked food and salads from happy cooks trying to outdo each other with sassy ingredients and dressings. 

That's great and guests will enjoy them all.

But if you're suffering from overeating or an uneasy tummy, bland'ish food is the way to go. 

Individual bowls of salad veg with separate dressings makes guests' choices easier.

Simple potato salads with maybe one extra ingredient - finely sliced celery, hard boiled eggs - are brilliant (there are plenty of good ones in 67goingon50's archive).  Strongly recommended is plain Lo-fat 10-minute Smashed Potato Salad.

Plainer salads don't have to be tasteless though, as this post's Rice & White Sauce Salad proves.

It's very soothing in appearance, flavours and texture.  It's creamy but low-fat with delicate non-strident flavours. Easily digested, it settles and calms upset stomachs.  

It won't cost much, is easily to put together, can be prepped ahead and does Triple Duty as a vegan, vegetarian or carnivolre choice.

Every salad buffet should offer something like it.

Cost: min £1'ish, more depending on additions (2023)

Portions:2-3     easily multiplied

Ingredients:,

1.5 cups cooled cooked white rice (1/2 cup raw - Cook in water perfumed with a slice of fresh ginger, a large garlic clove (optional), 2 spring onions and - if you like - half a stock cube, drain, discarding aromatics) 

generous 1/3 cup frozen peas, defrosted

Optional additions

ribbons of cold thin cooked 1-egg omelette  (opt)

thinly sliced mushrooms cooked in butter & lemon juice (opt)

shredded cooked chicken (opt)

finely cubed firm tofu (opt)

Dressing

1/4 cup mayo

generous 1/2 cup strained plain yoghurt (Greek, Icelandic or regular yoghurt home-thickened - see bottom of page Salad Dressing a la 67goingon50 )

2 spring onions (green only for the fodmar wary), coarsely chopped

1/4 tsp dried or 1 tsp fresh chives (opt but adds subtle flavour)

1/4 tsp dried or 1 tsp fresh parsley (opt but adds subtle flavour)

1/4 tsp dried or 1 tsp fresh dill (opt)

pepper & salt

Method:

1. Place salad dressing ingredients in small bowl; use a stick or bowl blender to blitz until completely smooth; refrigerate until needed
2. If rice is clumped together, put into a freezer bag; close; gently press any lumps until grains are separate; refrigerate till needed
3. At least an hour before serving, mix together rice, peas and choice of additions
4. Stir in enough dressing to generously moisten but not overwhelm (leftover sauce can be used elsewhere)
5. Keep cool till needed  

Comments:

'I had this when I was recovering from gastric 'flu and it calmed my sore tum; the yoghurty dressing was like a balm. I ate little else that day.' Retired writer

Tips:

• If you liked this you will also like Foods for a Dicky Tummy/Overindulgence 
• For classic 67goingon50 potato salad recipes go here 

 

              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 without the author's written permission.

HOW TO...MOUTHWATERING QUICK & EASY 'CHOW MEIN' NOODLE SALAD

Easy Chinese Noodle Salad with more-ish sauce is Chinese restaurant quality ...but costs much less

Chow Mein Salad with Pork & Veg in a ring of air fried crispy kale
'Classic noodle dish is simple but so special; ok, it's westernised but it is a truly delicious budget meal.' Taster

The blogger has developed a craving for chow mein noodles, partly due to their availability - and deliciousness - in local supermarket Kavanaghs' (ex-Budgens) cook-at-home takeaway counters. (details in Welcome to the Blog, nav bar above) 

Chow mein is a popular colourful dish of Chinese noodles, leftover and raw vegetables plus a choice - or combination - of proteins.  Chow Mein is found on the menu of nearly every Chinese restaurant outside China. 

It's usually eaten hot but in the middle of a heatwave, 67 thought a salad version would be good.  And it was: Wow!

The sauce is really the selling point; it turns the noodles into something more-ish and almost addictive.  It has a sweet and savoury umami-ness (complex meaty savouriness).  

No exotic ingredients needed, just soy sauce, sesame oil and black pepper with sesame paste (tahini) or peanut butter. 

But it's also frugal; the mix of ingredients is dictated by budget.  Noodles are relatively cheap and there's a wide choice of  protein & veg, leftovers or freshly cooked.  

The dish is wonderful to eat. The noodles are shiny and hold their shape; the veg, crunchy and the proteins tender.  Unlike hot chow mein, there's no chance of sogginess here.  

Add some pizazz to the usual salad bar; give it a go.  Chow Mein Salad could fast become part of your list of family favourites.

Cost: depending on leftovers, min £2.00'ish  (7/24)

Feeds: 2'ish

Ingredients:

Sauce:

2 tbsp sesame paste/tahini or peanut butter
2 tbsp jasmine tea, water or stock
1.5-2 tbsp soy sauce (1.5 if there are blood pressure issues)
2 tbsp red wine vinegar (or balsamic)

1 tsp sesame oil

2 tbsp veg oil (opt)

1/2 tsp sugar (opt)

1 tbsp minced or grated garlic

2 nests of medium egg noodles, any type (but wholemeal are healthier and taste virtually the same) 

150-200gm/5.2-7oz cooked protein: pork, chicken, beef, prawns, firm tofu

small handful of 3-4 of the following:s

cooked:

broccoli
small cauliflower florets
green beans
pea pods

mange tout

bak choy

peas

raw

thinly sliced celery

thinly sliced cucumber

thinly sliced radishes 

carrot shaving

small bite-sized chunks tomatoes, seeds removed if you like

beansprouts (blanched in boiling water)

Garnishes:

air fryer crispy kale

OR coarsely chopped roasted peanuts or almonds

Method:

GO AMERICAN IN THIS HEATWAVE: 4TH OF JULY CELEBRATIONS

4th of July celebrations: history and menus...

Waving sparklers mark 4th of July celebrations
Courtesy of iPhoto  and licensed for reuse under this Creative Commons Licence

Why do American celebrate the 4th of July?

July 4th is an official US holiday celebrating the birth of American independence in 1776.  The 13 North American colonies of Great Britain officially separated themselves (politically) from the Empire.  

In the US, the day is marked with parades, concerts and fireworks along with family gathering and barbeques.  This year July 4th falls on a Tuesday. 

In the UK we (clearly!) don't formally celebrate July 4 but the holiday is increasingly seen as another excuse for a knees-up in the sunshine.  After all, plenty of Americans live here and relations between the two countries -- polically and socially -- are strong. 

What food might I find at a July 4th party?  

(selection of 67goingon50 recipes below)

Dining al fresco is the name of the game.

US

Starters:

- creamy dips

- crudites: celery spears, carrot sticks, seedless cucumber sticks, radish; raw small cauliflower florets; 

- crispy potato and/or tortilla chips

- pickles...

more

ULTRA EASY MARINADES FOR ROAST, GRILLED BBQ'd CHICKEN

Brighten up chicken with marinades/sauces that provide a delightful pop of flavour...and do yourself a favour with this wallet-friendly  protein.  

Chicken legs continue to be a bargain at £1.50 for 600gm/21oz (usually 3) but the marinades suit equally budget-friendly wings, thighs or if you're splurging, breasts.

The recipes are quickly made but need a few hours or overnight in the fridge; life will be so much easier on cooking day. 

The marinades are in the body of the recipes; instructions are below photos...

Oyster Sauce, Ginger, Lime Marinade: one for when you're rifling through the freezer for something for dinner

Easy Cajun Seasoning: (with a little help from supermarket friends)

Maple Mustard: turns ordinary chicken into something really special 

Dominican Style: a touch of the Caribbean with ketchup, soy sauce & lime

Orange Hoisin: exotic Far Eastern flavours with a bit of optional booze

Basque Style: rich with pimento & garlic,  in a fabulously good way!

Method:

1. (carefully) slash the flesh to near the bone,  generously brush on the marinade, pushing it into the cuts
2. Refrigerate a few hours or overnight
3. Save leftover marinade for brushing on while cooking
4. Bake in oven, under the grill or on a Barbie...timing depends on size of joint 

           Please leave a Comment in the box below

These recipes have been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.