SKINNIER VEGETARIAN SANDWICH FILLINGS

VEGETARIAN SANDWICHES: A NEW TAKE ON OLD FAVOURITES

Updated Sept 23

Lebanese Omelette, Avocado & Mint Wrap

Egg, Cheese, Vegetables & Fruit are favourite vegetarian and vegan fillings; here are some new twists:


EGG & MUSHROOM 

Egg mayo is full of bad fats and often needs more salt than is good for anyone.  This intriguing Egg and Mushroom omelette has little fat, and made into a sandwich with good wholemeal bread (Light Soda Bread), pleased and satisfied the members of 67's lunch club. 

Cost:  £1.00 (filling only Aug/23)
Makes: 2 sandwiches

Ingred:
1 large egg
4-5 mushrooms, thinly sliced
juice of 1/4 lemon
1/8 tsp thyme
(opt.) green or black olive tapenade or sprig of thyme

Method:

1. Spray a non-stick pan with olive oil and fry mushrooms over med to high heat.  When half cooked, squeeze over the juice of the lemon. Turn heat down to med and cook until liquid is gone.  Spread mushrooms over base of pan.  
2. Beat the egg well and pour it over the mushrooms, tilting the pan so the egg covers the bottom.  Season with a llittle salt, some pepper and thyme.  When the bottom of the omelette is lightly browned, turn it over.  (It doesn't matter if it breaks up.)  Cool.  
3. Spread one slice of each sandwich thinly with tapenade or yoghurt-mayo.  Top with 1/2 the omelette. Press bread firmly together. 
4. Wrap in greaseproof paper or cling film for picnics.

CHEESE   

Cream Cheese, recommended max 20-30% fat-reduced (OR full-fat if there are no cholesterol issues)

• Kid-friendly:  Spread cream cheese on a slice of unbuttered bread. (Spelt bread is perfect.)  Cover with 3-6 halved, unseeded grapes.  Can also be served as an open-faced sandwich. 

• Adults:  cover wholewheat bread with cream cheese and scatter with sun-blush tomatoes (not sun-dried which are very salty)

• Showstopper: (Not Skinny!) Spread a thick layer of cream cheese to the corners on multi-seed wholewheat Or Irish soda bread bread.  If you are really pulling out the stops, add a layer of solid honey. Scatter liberally with chopped (pref) fresh or dried dates.  (This filling is very popular with people from the Middle East but is a show-stopper for anyone -- though it is, of course, very high in fat & sugar.)

Hard cheese, 20-30% fat reduced for the cholesterol conscious (the quality of fat-reduced cheeses varies, 67goingon50 recommends Davidstow or the frugal Cathedral City.)

• Classic Cheese Sarnie: Thinly slice the cheese.  Spread a thin layer of wholegrain mustard on brown bread.  Cover with cheese slices then 1 to 1.5 tsp Branston pickle (opt).  Add thin slices tomato, then cucumber.  Top with a washed & dried leaf of (or shredded) crunchy lettuce.  Press down firmly with another slice of unbuttered bread.  

• Cheese with a twist: Layer thinly sliced Cheddar with Chive and Onion on lightly buttered white bread.  Cover with slices of Granny Smith apple lightly dipped in lemon juice.  Cover with second slice bread.  

VEGETABLES & FRUIT

Easy-peasy Beetroot Hummous is fabulous spread on bread with nuts & seeds

Cooked vegetables are often layered with spreads like hummous and aubergine dip.  Obviously wholemeal bread is healthiest  but if you're feeding a crowd, a selection of loaves and rolls is sensible.

A few suggestions:

Standard Hummous with grated carrot, lemon juice, sesame seeds and lettuce

Easy-Peasy Beetroot Hummus - fabulous on hot toast

Easy-peasy White Bean Pate on Toast (adapted from Nigella Lawson)
Take enough drained, rinsed tinned white beans to cover toast; squash a bit,  leaving some beans whole; add a touch of good olive oil, a sprinkling of chilli flakes or a bit of tabasco sauce; pepper & a bit of salt and a squeeze of lemon juice.  Pile on toast.

Aubergine Dip on Chickpea Flour Wraps (below),layered with stir-fried tenderstem broccoli and thickly sliced mushrooms seasoned with coarse black pepper and thyme.

SKINNIER AUBERGINE (EGGPLANT) DIP (adapted from Ina Garten)

Cost: £1.50

Serves: 3-4 (the recipe multiples well)

Ingred: 

1 medium eggplant, peeled

1/2 red pepper

1 small red onion

1 garlic clove, grated

1 tbsp olive oil

1/4 tsp cayenne pepper

1/2 tsp salt 

1/4 tsp cracked black pepper

1 -2 tbsp lemon juice

1 tbsp tahini

1 1/2 tbsp fresh chopped parsley or chives (opt)
small handful pine nuts

Method

1. Preheat oven to 400 F/200c/ga 6-7
2. Cut aubergine, pepper and onion into 1 inch/2.5 cm cubes; add garlic, olive oil, cayenne, s&p.  Mix lightly
3. Spread out on a tray; roast in the middle of the oven for 45 mins, turning once, until lightly browned & soft. Check it isn't getting too brown too quickly.  Cool slightly.
4. Add lemon juice and tahini.  Blend coarsely in a food processor  or with a stick blender.
5. Garnish with herbs and pinenuts if using 

Tips: 

• this mix will keep in the fridge 4 days
• it can be frozen but the texture softens and needs more seasoning

SENSATIONAL CHERRY SALSA & COTTAGE CHEESE

        1/2 cup cherries, halved, stones removed    

           1/2 cup cherry toms, quartered         1/2 cup cucumber, de-seeded &  finely chopped
        2 tbsp red onion or whites of spring onions, finely sliced
        1/2 red chilli, seeds & membrane removed, finely chopped 
   zest & juice of half a lime
       1 tbsp roughly chopped coriander or green of spring onion   
       
        2 tablespoons olive oil

        cottage or ricotta cheese
        
        flatbread, bought or made (15-minute flatbread) OR toast

Method:

1. Combine all salsa ingred in a large bowl; take half and roughly process with a blender (or chop further into tiny pieces)
2. Fold mix from processor into the rest of the salsa; stir in oil
3. Refrigerate 30 mins
4. Spread cottage cheese/ricotta on flatbread or good toast
5. Top with salsa
6. Probably best served with knife & fork 

   

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

IMPROVE YOUR HEALTH WITH SOUP STOCKS

SOUP STOCKS BOOST VITALITY AND SAVE MONEY 

The food fad of the moment in London is Bone Broth - cups of meaty broth at £3 a go brought at stalls tucked under bridges, and increasingly at restaurants.  It's not surprising.  Broth/stock whether made from meat bones or vegetables has many benefits.  They:  

• are easily digested 
• provide a calming source of energy
• are a great meal substitute and aid in dieting or fasting
• are dairy and gluten free
• cut food costs by providing an inexpensive, warming and flavourful course before the more expensive mains 
• reduce waste by using up food

USES
In award-winning restaurants, the walk-in fridge always contained at least two types of stock stored in huge vats: chicken, often beef and vegetarian. They were used not just for soups but also for sauces, braising and other classic cooking methods.  

I usually have stock on the go at least twice a month, using it for soups, cooking rice and adding flavour to casseroles.  When I am having a fasting day, I drink lots of it.  And it doesn't cost £3 a cup!  It freezes beautifully in take-out containers and strong sandwich bags.

PREPARATION
Preparing stock is easy - ten minutes at most.  It helps if you already have soup bones in your freezer.  Never throw away meat carcasses or bones; put them in a bag and keep them frozen until you are ready to use them. The classic meat stock is chicken, using a whole chicken or two, or some wings or thighs. (Recipes Below) It's best to remove the skin and any fat collected in the crevices.  Add a few onions, some carrots and celery, a potato or two and plenty of water and that is your basic stock mix.

The cooking process is longer.  Traditionally, stocks and broth took all day or night simmering gently at the back of an Aga. Nowadays, 2-4 hours should do it.  

Stock Pot

You'll need a large stock pot which will hold 4-6 quarts (4-5 litres) of water. Decent ones can be found for under £20.  

If you're worried about fuel costs, a reliable large slow-cooker or pressure cooker is modestly priced and a good investment.





THE RESULT
The long slow cooking of meat bones produces a stock/broth containing protein, collagen, vitamins and minerals. These help maintain a healthy gut and improve skin and hair. Vegetable stocks also have this effect but protein will come from whatever you add to the stock or sprinkle or spread on it.  Vegetable stocks have surprising flavour, light and soothing.    

Stocks make soups that can be thin and light, rich and thick or as substantial as a main course. 


DON'T THROW AWAY STOCK MATERIALS
Every professional chef I have worked with recommends the stock materials be thrown away after cooking.  67goingon50 considers this a great waste and in this day and age, almost sacriligous.  The meat is super-tender and falling off the bone but can be used as a sandwich or pie filling or served in a high-intensity casserole. The veg in the stock absorbs plenty of flavour and can be pureed and frozen for use in soups and stews.   

SEE: Chicken Broth, Vegetable Broth, Garlic Broth

Tip:  A colleague in an award-winning restaurant reheated a big batch of wings from the stockpot in a simple sweet-and-sour sauce, studded with finely diced peppers and celery. He served it to the wait staff and they couldn't get enough. Children like this kind of thing, too, because they don't have to chew as much. 





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

VEGETABLE STOCK/BROTH; LIQUID GOLD FOR PENSIONERS

LIMITED EFFORT, GREAT REWARDS

Vegetable stock repays the time and limited effort involved, big-time. Once the chopping is done - a mere ten minutes - the stock simmers for a couple of hours and you end up with a lovely savoury broth which makes terrific soups.  It freezes beautifully. 

A cup of Vegetable Broth is especially recommended for pensioners who don't enjoy meals and people recovering from 'flu or other debilitating ailments.

This recipe was adapted from Martha Rose Shulman's Vegetarian Feast, published in the UK in 1979 but out of print.  

Cost : £2.00'ish

Yields: 2 pints/ under a litre

In a large heavy bottomed pot, place:

2 med onions, quartered

2 carrots, coarsely chopped

2 stalks celery, coarsely chopped

2-3 unpeeled washed potatoes, in large chunks

2 leeks, white only, well washed, in chunks

4 sprigs fresh parsley or chive

1 bay leaf

1/2 tsp dried thyme

1 whole bulb garlic, separated into cloves
1x 2 inch piece peeled ginger
4 whole black peppercorns

1 tablespoon reduced-salt soy sauce

2 tsps bullion powder (opt) 

salt & pepper to taste

2 1/2 pints/ 1 1/3 litre cold water

Method:

1. Bring to a boil; boil hard 5 minutes, skimming off any scum
2. Reduce heat; mixture should be gently bubbling.
3. Simmer on low heat for for 2 hours, partially covered.
4. Check seasoning.  Simmer longer if needed.   
5. Strain.  (Keep the vegetables which are very flavourful and can be pureed to thicken soup or serve as soup. ) 
6. Cool and leave overnight in the fridge. Use within four days of cooking or freeze.  

Tips: 

• replacing the bullion cubes with a 40g packet of white instant miso soup also adds flavour (67 used Clearspring)
• Clear out the salad drawer before making stock, adding peeled old carrots, lettuce leaves with the nasty bits torn off or any other salad veg to intensify the flavour of the broth
•  Speedy Vegetable Broth: A faster version of Veggie Broth using salad ingredients

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.

GARLIC BROTH : BOOSTS HEALTH?

edited 15/6 link in ingred


NOT JUST FOR VAMPIRE HUNTERS


Garlic broth, the Spanish believe, helps keep the blood vessels relaxed.   Back in the '70's you couldn't walk into a bar in Southern Spain without seeing a large black cast-iron pot filled with garlic broth - Sopa de Ajo - simmering over an open fire. The smell was divine; the taste wonderful -- and the cost almost as much as a shot of Spanish brandy!

Garlic is believed to lower blood pressure and 'bad' cholesterol, prevent the formation of blood clots and boost the immune system.  Some research has supported these effects but so far research has been inconclusive.

Nonetheless, I offer this recipe for anyone who simply enjoys a wonderful bowl of beautiful broth.  The soup, by the way, does not taste or smell of garlic.  It's just delicious and warming and giving.  AND wonderfully frugal.  

Serves: 6-8
Cost: £1.50

Ingred:
2 heads garlic, separated into cloves and peeled (For easy peeling, drop cloves into water for 10 minutes)
2 1/4 quarts/ 1 litre Vegetable Stock (see recipe posted 4 March 2015)
1 tsp salt
1/8 tsp cloves or 2 whole cloves
1/4 tsp sage
1/4 tsp thyme
4 springs fresh parlsely
1 1/2 tbsp olive oil


Method:

1. In a large heavy-bottomed pan, bring all ingredients to a gentle boil.
2. Cover, reduce heat and simmer at least 1 hour.
3. Strain, discarding garlic, cloves and parsley.

Serving suggestions:

•   Place a poached egg in each bowl of soup.
•   Add a small amount of shredded cooked chicken 

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.