ONE STOP ROAST PORK DINNER, Skinnier, easy-peasy, Budget-conscious

Roast Belly Pork with Apples & Veg, a One-Stop Meal

Roast Belly of Pork with Vegetables
What a treat it is to have a roast dinner with all the trimmings. What a joy if the meat is a less expensive but delicious cut.

Belly Pork is a favourite in Asian cooking where its combination of lean pork and layers of fat is much prized.  That would normally put it out of bounds for healthy eating but, on an Indulgence Day, cooking it slowly and gently allows much of the fat to drain away. 

A portion of belly pork big enough for 3-4 will set you back £5-10, depending on where it's bought.

After the admittedly fiddly preparation of the crackling (well worth it!!), the one-stop method of cooking makes life easy.  A little planning, and the meat and several veg can be ready at the same time and save on fuel costs. The prep starts the day before you plan to serve the roast; cooking time is 3 hours.

Ingred:
    at least 1.3 kilo/ 3 pound belly or shoulder of pork (Ask the butcher to score it for you - 67 forgot; see photo)
    boiling water

    olive oil
    salt
    water or stock
    up to 1/4 cup/60 ml armagnac/apple cider/apple juice (opt)
    
    at least 1 eating apple, unpeeled but cored & cut into 8ths
    potatoes
    carrots
    cabbage (opt)   
    broccoli (opt)
    peas (opt)
    corn (opt)

Equipment: one roasting tray deep enough for the crackling to stand proud, foil or parchment paper, a small oven tray

Method:

1. If the crackling hasn't been scored, take a very sharp knife and draw parallel lines in the fat down to, but not into, the flesh.  The lines should be 1/2 inch/1 cm apart.
2. Boil a kettle.  Place the pork on a rack in a tray and pour boiling water over the crackling layer.  Discard the water; remove tray and turn the pork upside down so the crackling layer rests on the bottom. Pour in sufficient boiling water to cover the fat layer but not the flesh; leave for 20 mins. (Bear with here; these are butchers' instructions and worth the effort).  Drain.
3. Leave uncovered in the fridge overnight.
4. Preheat oven to 160C/320F
5. Rub crackling with olive oil, pushing it into the cracks; lightly salt
6. Lightly pepper and salt the flesh
7. Place the joint on a rack in the roasting tray; if poss, the crackling should stand proud and the meat sit below the top of the tray; pour in 1/2 cup/120 ml water with a few tbsp armagnac, apple cider or apple juice
8. Bake in the centre of the oven for 3 hours' do not baste.
9. After 1 1/2 hours, place potatoes and apples (on a piece of foil) alongside the meat  
10. Wrap the vegetables in individual packets of foil or greaseproof paper.  Place carrots and cabbage alongside the meat, or if there is not enough room, underneath
11. 45 mins before the end of cooking, place broccoli, corn and peas packets on smaller tray & place in bottom of oven
12. When the roast is done pull away the crackling.  Cover meat with tin foil and leave to rest 10-15 mins. Keep veg warm (the apple will probably have collapsed nicely and form a chunky sauce.
13. Using a sharp knife or kitchen scissors, break crackling into bite size pieces and place in serving dish.  
14. Remove as much fat as possible from the the juices in the pan; place over med heat; add a bit of water and scrape away at the bits on the bottom.  Strain & keep warm.  (For a thicker gravy, add a slurry of 2 tbsp cornflour mixed with 2 tbsp cold water, stirring until blendedj
15. Arrange meat, veg, fruit & crackling on a large platter  

Tip:

• This method of a one-pan roast with all the trimmings will also work with a chicken or joint of beef but obviously the cooking time will be much reduced
• Shoulder of pork is slightly less fatty than Belly Pork but is not as lean as loin or leg  
• The apples as they are taste fine but a bit of butter & cinnamon can be mixed in  

More Meat on Nav Bar: Recipes II ...

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This reipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.    

PEPPERED MACKEREL a la NICOISE, Quick & Easy

A favourite quick & easy meal with peppered smoked mackerel 

Smoked Mackerel, a la Nicoise, with Rice, Mushrooms, Green Beans & Egg

A Nicoise salad usually means summer and cooked potatoes, green beans, eggs and olives with chicken or fish.  In this recipe, 67 uses Nicoise ingredients with different carbs and, indeed, a different type of fish, making use of M&S's 3 for £7 offers on specialty fillets of smoked mackerel.   

This variation involves cooked rice but pasta and potatoes work equally well.  It can be served warm but also makes into a tasty portable lunch with a balsamic vinaigrette.  Olives are optional but the mackerel contains enough salt.

Cost: £3.50
Serves: 2-3

Ingred:
   150-300 gms peppered mackerel
   8-12 ounces cooked rice
   180 gms green beans
   2 hard boiled eggs
   a handful of mushrooms, thinly sliced
   lemon
   olives (opt)

Method:

1. Cook green beans in lightly salted boiling water 3 mins; drain and plunge into very cold or ice water
2. Peel and vertically halve boiled eggs (to avoid sulphur ring, see tips below)
3. Remove skin & bones from mackerel; flake into generous shards
4. If having this warm, steam or stir-fry the rice
5. If making salad, add enough balsamic vinaigrette to rice to moisten but not overwhelm
6. Gently stir in green beans and mushrooms
7. Add smoked mackerel
8. Garnish with egg and lemon 

Balsamic Vinaigrette

   6-8 tbsp good olive oil

   2 tbsp balsamic vinegar

   good pinch sate & 1/4 tsp pepper

   2 rounded tsp wholegrain mustard

   1/2 tsp sugar, honey or maple syrup (opt)

Pour into a jar with a close-fitting screw-top lid; shake vigorously

Tips:
Foolproof hard boiled eggs without sulphur ring: Place eggs in pan of water to cover; bring to a boil; turn off heat, cover pan with lid and leave 10 mins.  Run under cold tap until cool.

                                               More smoked fish on Nav Bar/RecipesI/Fish 

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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.  

WALNUT & CINNAMON TWISTS. Low Sugar, Healthier, budget friendly

Marvellous mouthfuls of low-sugar gorgeousness...

first posted 2016; updated Nov 2022

These delightful little cinnamon nut twists are perfect little mouthfuls for morning coffee or afternoon tea.  

They're not as complicated as they look.  Or as unhealthy.  And because they're small, the recipe goes a long way.

Made of a sugar-free rich scone dough rolled round walnuts, cinnamon and a little sugar, the replaces some flour with oatmeal for extra fibre. (Oatmeal slows down the absorption of blood sugars following ingestion of white carbs.) 

67 had pinmeal oatmeal in the cupboard which is as tiny as its name and blends well with flour.  Regular oatmeal which has been blitzed with a blender does the job just as well. 

The recipe is generous with butter but the portions are so small, the twists aren't nearly as lethal as they could be.

67goingon50 made a big batch of these for a hoard of mayoral campaigners in the rain and they ate them with relish.

Cost:  £1.50 ish
Makes: 15 small twists; recipe doubles easily

Ingred:
   6 oz/210 gm self raising flour LESS 3 tbsp flour
   3 tbsp pinmeal (or blitzed) oatmeal
   1.5 tsp baking powder (if flour not self-raising, add 1 tsp)
   1/4 tsp salt 
   2.5 oz/70gm cold butter, in small cubes

   1 egg
   3 1/2 tablespoons very cold milk

   Filling:
      57gm/2 oz walnuts, chopped small but not fine
      2 tbsp soft brown sugar
      2/3 tbsp cinnamon powder
      softened, spreadable butter

Method:

1. Sift dry ingred into a bowl
2. Rub in butter until the size of peas, by hand with fingertips or with paddle beater in a food processor or mixer
3. Pour into a bowl; make a depression in the middle
4. Beat egg well, add milk and mix
5. Pour into the centre of the flour; bring together with a spatula, dragging flour from the outside in; the dough will begin to clump together
6. 
   Dump onto a lightly floured board; press lightly until it holds together. Form into a rectangle twice as long as it is wide and pat gently until flattish.   Mentally divide the rectangle into three; fold the left side onto the middle; and the right side onto the middle & left sides.  (This introduces layers into the dough, like puff pastry, which makes very light twists.) Repeat twice, pressing down lightly between each folding but handling dough as little as possible. 
7. Preheat oven to 475 f/240c/220fan/gas 9
8. Dust a rolling pin; re-shape dough into a long rectangle and roll dough  to 1/2 inch/1 cm thickness.  
9. Filling: Lightly spread with softened butter.  Mix brown sugar and cinnamon.  Leaving 1/4 inch along the edges, sprinkle generously with nuts, then with cinnamon and sugar mix; carefully roll up dough, pressing gently on the nut-cinnamon mix. 
10. With a sharp knife, cut into 1/2 inch/1 cm slices 
11. Lightly pinch each slice in the middle and twist
12. Arrange on an unlined baking tray, leaving a bit of space in between
13. Brush tops with a beaten egg mixed with a little water or milk (opt)
14. Bake in the centre of the oven 12-15 minutes or until light brown 
15. Lightly dust with icing sugar. (opt)

Comments:

'I had volunteers out canvassing in the rain and they inhaled these!'  Political Agent

Tips:

• These make great breakfast sized twists if you double the recipe and proceed as normal
• if you liked these, you may also like Choco-Nut Breakfast Twists

                    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.  

EXERCISING IN MIDDLE AGE - BE SAFE & WISE

EXERCISE IN MIDDLE AGE: THE SAFE, WISE WAY TO BEGIN, WHATEVER YOUR BUDGET

Updated: 8 March 2016

Middle-aged and want to live longer?  The key is exercise, according to Swedish researchers who studied more than 200 men over the age of 50.  They found it was never too late to start exercising.

According to the BBC  last week, the researchers found those who increased activity from 50-60 ended up living as long as those who were already exercising regularly by middle age.   Moreover, starting to exercise in middle age can prolong life as much as giving up smoking.

                                   *****

The following material was originally posted in Jan 2015

If there is one thing to which I can attribute good health and youthful appearance and energy, it is regular exercise. Our bodies were meant to move. 

My gym has a motto that is prominently displayed: EFFORT IS A CHOICE.

And it's true, you have to make a choice to take regular exercise.  But more and more research indicates that regular physical activity improves and maintains good health. Regular exercise: 

• strengthens the body
• calms the mind
• improves moods
• reduces appetite, thereby helping in weight loss
• reduces insomnia 
• maintains mental well-being

Regular exercise doesn't have to be painful physically, financially or emotionally.  There are plenty of ways of getting exercise that don't cost money and which can be incorporated into your day. If you prefer classes, gyms often offer discounts depending on your age, the time of day you're likely to attend and even whether you're an ex-service person.
  

HOW TO EXERCISE

There are two factors to consider after obtaining your doctor's consent):  the amount of time you exercise and the intensity of the exercise.

The recommended RATE OF EXERCISE is 20-25 minutes a day, 5-6 days a week. This can be taken daily or in one or two spurts a week. 

INTENSITY of exercise is also important.  START FROM WHERE YOU ARE. Be gentle and work up to good pace which continuously improves. After a few months of daily walks, you will be surprised how much further you can walk in 20 minutes. If using gym machines, start at, say, intensity 2, then increase every month or so until you find the right level (usually around 8-10).  Or, in a 25-minute session, start at 2 and go up by 1 every 5 minutes.    

DISCIPLINE is key.  Develop good habits so that you don't ask yourself whether or not you want to exercise.  Even if it's a struggle, pretend you want and need to exercise,  If you're a morning person, lay out your exercise clothes and shoes the night before and as soon as your alarm rings, put them on, do your ablutions and get on your way. You may not wake up properly until you have done 5 minutes of your routine but at least you're part of the way to the finish line.  If you're an evening person, as soon as you have finished your work or chores, get into your gear and out the door. Don't think about it; just do it. 

LEARN TO LISTEN TO YOUR BODY.  Sometimes when feeling off-colour, exercise helps if it's done in a lower gear (say, using the rowing machine instead of the cross-trainer). Other times, as with flu, ceasing exercise completely while the body fights off a virus is the best option.  Usually, after 3 or 4 days, the health improves and the body starts clamouring for activity.  To re-start a routine after illness, exercise slower and easier then proceed as normal.  One of the best things you can do for your health is to learn to read your body.  Learn to differentiate between not wanting to exercise and knowing it's a good idea not to exercise!

One thing you need to be aware of -- about three to four months after the start of a regular exercise routine, you may develop a bad cold or  'flu. This is a good sign.  Don't be discouraged.  It's your body saying 'thank you for helping get rid of the toxins you're lugging around'.  Once the bad patch is over, recovery from future colds and 'flu will likely be much faster.    

OPTIMUM EXERCISE TIME.  Are you a morning person?  Do you prefer to get exercise out of the way before starting the working day?.  Would you rather work off the day's stresses before starting for home?  Or do you prefer a lunchtime break to refresh you for the afternoon?  Choose according to your nature.  

EXERCISE GEAR can be expensive but for walking, you only need a decent pair of shoes and a couple of cheap cotton polo necks or cotton shirts to save on dry cleaning bills.  For the gym, a t-shirt and leggings are fine but sturdy shoes are required. Don't be afraid of high street discount sports shops; they look chock-a-block but often contain good solid brands at bargain prices. (You may need to use a needle and threat for split seams in branded outfits but at those prices, who cares? Other tempting items may need to be soaked in a non-bleach anti-bacterial cleanser solution 2 or 3 times before wearing.)  Decent branded running shoes can often be found in local markets in cheaper areas at excellent prices.  (North Londoners can try Queens' Crescent Market in Gospel Oak.) The shoes are previous years' designs and require careful testing before buying.  

CHEAP EXERCISE

WALKING is one of the best and simplest ways to exercise and fits easily into anyone's schedule.  Some examples: 

• A 20 minute walk through a park, in a safe area at a safe time of the day. (If safety is a factor, walk just outside the park where there are trees and plenty of traffic and passersby.)  Adding a toddler in a walker or pram works off more calories and will likely help your kids sleep.  
• Try to stop taking local buses; walk at least part of the journey.  
• After work, walk home.  Start by getting off one stop early and gradually increase until you are walking all the way.  Advantage: sloughs off the dramas of the day.  
• Walk to work if you have showers at the office.  Advantage: you get your exercise out of the way and the air is cleaner.

Clearly, walking in England requires a foldable brolly, a good backpack and possibly plastic overshoes.  

JOGGING
There is nothing like being 'in the zone' and feeling like a gazelle, whether jogging in the fresh air or on a treadmill!.  There are plenty of free or low-cost running tracks in London.    

OUTDOOR GYMS
Most councils, especially in low-income areas, have installed outdoor gyms near council housing.  They are free and probably more suitable for people in the early stages of getting fit than those who are already fit.  Get organised: find other people who want to use the machinery and ask your council (probably more than once) to send someone to demonstrate the equipment.  

INDOOR GYMS
I love my gym - it has great personnel, lots of machinery and good showers.  And I get a substantial 'golden oldie' discount allowing me entry from 06.30 to 15.30.  Most gyms offer excellent off-peak prices but some don't allow entry until 0930.  Some gyms run special exercise programmes for older people or for those recovering from illness.  All gyms include some form of instruction in the use of exercises machines as part of their fees.

AT HOME
There are plenty of exercise dvds available, often from local libraries, and there's YouTube.  But you really need a separate room or garden if you're planning to exercise regularly at home.  Water bottles make great weights.  Something as cheap as a hula hoop brings great results if used for 20 minutes a day!   

AND...don't be a couch potato!  Get up and move every twenty minutes. If you're watching telly, do something during commercial breaks.  Make a cup of tea.  Wash up.  Do head rolls or shoulder rolls.  Work your biceps with small bottles of water.  


Good luck!  Exercise should be like brushing your teeth -- you won't feel right unless it's a part of your routine.  

Remember: You can start at any stage of life to improve your health but take into account your own habits and body. 

CHECK WITH YOUR DOCTOR BEFORE EMBARKING ON ANY EXERCISE. 

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.  This information was compiled and edited by the Blogger and may not be re-produced without written permission. Please feel free to link to this site.