HOW TO...(Part 1) WEAN YOURSELF OFF PROCESSED FOODS

Posted April 2016

The makers of Dolmio and Uncle Ben's shocked the food world recently when it recommended that some of its products be eaten only once a week because of their high levels of salt, sugar and fat.  Other food giants say they're not planning to follow suit. 

67goingon50 believes Mars Food, makers of Dolmio & Uncle Bens', deserves credit for doing what's right, even if it hurts them financially.  That shows qualities not often seen in the corporate world -- courage, morality and integrity.   

The issue of processed foods is a difficult one.  There is no doubt that in our hyper-busy society many families rely on them.  But the problems are not just sugar, salt and fat.  

Some modern preservatives and additives can cause skin problems and other ailments.  Cutting out or reducing those preservatives can improve health.

If you are worried about what you and your family are eating and drinking, or if family members suffer from skin problems and other allergic reactions, it may be time for a re-think about processed foods.

Cooking from scratch seems inconvenient but there are plenty of easy-peasy satisfying recipes in this blog and from many chefs including Jaime Oliver and Yotam Ottolenghi. And, with the right recipe, the dishes don't take long to get to the table.

67 strives to keep costs low; learning to substitute some products for others in recipes also helps.  Generally, cooking your own food is much cheaper than buying processed.    

This week and in future, 67goingon70 will feature 'Wean Yourself Off Processed Foods Quick & Easy Recipes'.  67 starts this series with Quick and Easy Tomato Pasta Sauce.

Tips for replacing Processed & Take-away Foods with Home-made: (Some of this material is taken from previous How to's.)

• Planning is essential.  Make a meal plan each week, with an occasional day or two a month for favourite processed foods the family would rather not go without 
• Rethink the way you eat (1).  Many people skip breakfast, have a light lunch and are ravenous by evening.  Really, it

  

  Breakfast Smoothie 

  should be the other way around.  That may not be practical but it's perfectly possible to spread out nutritional intake throughout the day.  Yes, it's hell getting out of the house in the morning but a fruit & cereal smoothie takes minutes to prepare and less to consume (water down for kids and restrict amount to small glasses).  
• Rethink the way you eat (2) Serving a soup or salad as a first course means there is less pressure to serve a substantial time-consuming main course.  And there could be more leftover protein which can be dressed up as another meal, saving both time and money.
• Include plenty of salad ingredients in the weekly shop; satisfying whole-meal salads with more than lettuce, tomatoes and cucumber, and cooked protein are quick to put together
• Fill your cupboards with the makings for easy-peasy meals: low or no-salt tinned tomatoes & tomato paste, dried spices, tinned pulses, pasta, noodles & low-salt stock cubes. Tinned fruit in juice, not syrup, is ok occasionally. 
• Slow cookers including or with a separate timer are inexpensive and perfect for getting dinner on the table quickly.  Add unpeeled sweet/potatoes wrapped in greaseproof paper, remove skin at the end of cooking time and mash.(See Making the Most of Slow Cookers)
• Replace cheap & nasty packages of noodles and soup

  

  Noodles in Broth
  with Meat & Veg

  sachets with your own stocks/broths, noodles, veg and protein -- just as quick and much better for you. 
• Get family members involved in chopping veg, forming meatballs or fishcakes, laying out salad and measuring ingredients
• A freezer (1) is a best friend in the kitchen.  Cook favourite recipes in batches, freeze remainder and serve with a twist. Example: Chilli Con Turkey is wonderful as a casserole but also brilliant served as 'Sloppy Joes' in deep crusty rolls. Note: Freezers also save on fuel costs, especially if you cook two meals at the same time.
• Defrosting frozen food (2) is not a problem if you remember to take it out of the freezer the night before (this is where the Plan comes in).  In a pinch, professional chefs put frozen food in its container in a clean sink or washing up bowl and let the cold tap run gently over it to speed up defrosting  
• Frozen foods (3) are healthier than tinned; there is no metal contamination. The food is often frozen close to picking time and can have more vitamins and minerals than 2 or 3 day-old shop veg.  Frozen peas are a favourite in any dish; most other frozen veg are brilliant in soups.  Frozen fruit is wonderful for winter crumbles.  Ounce for ounce, they are also cheaper.  
• Onions are a real bugbear if you're in a hurry; it's

  

  Ninja: John Lewis

  unbelievably irritating fiddling with onions when stomachs are demanding food.  This is where an inexpensive small food processor comes in handy - simply halve the onion, remove peel, quarter and toss it in the processor.  20 seconds and the onion is shredded and ready for the pan. (67 relies on a £49 Ninja but there are cheaper ones around)
• Onions (2) Very irritable chefs can try frozen chopped onions from the supermarket but check the label for preservatives; be prepared for less intense flavour

Quickbreads (in the Wheat-free section of the Recipes Page near the bottom) take minutes to prepare; they can be made the night before they're needed and well wrapped OR prepared, decanted into a baking tin, refrigerated and baked as soon as you get up or get in the door. Note: all wheat-free bread recipes can use wheat as well. 

Tips:

• See also Processed Foods Are Not Equally Harmful
• Many foods from delicatessens are not considered 'processed' but be aware of high fat (pates) & salt levels (olives)

                                                      *****

The Blogger's Personal Experience of processed food & preservatives

A few years ago, nasty patches of eczema began to persist.  With the help of steroid creams, the worst of it disappeared. I began to eat only things I'd prepared from scratch or which experience showed would not trigger a reaction.  Occasional flare-ups still which occur after eating some processed foods and certain 'trigger' foods associated with eczema.      

The usual triggers for eczema -- dairy, eggs, shellfish, salmon, wheat, soya -- did not cause a reaction if the product was organic or free-range, and were eaten in small quantities.  The food budget was adjusted: more vegetarian meals allowed the purchase of more organic/free-range food. 

The result? After two years of careful eating, an occasional mild outbreak of eczema occurs and is easily treated with common-all-garden vaseline and an aloe vera and cocoa butter cream (Mr Mistry, South End Green, London)

The big surprise is Hay Fever.  Since coming to England, for a few weeks every spring, I suffer horribly.  Sneezing, a permanently runny or blocked nose, eyes so itchy sometimes make-up had to be abandoned (a catastrophe for a vain person) played havoc.           

This year?  Nothing.  Maybe a few sniffles but that has been it.

67 can't be certain that giving up preservatives and additives is responsible but the personal evidence shows more than coincidence.

PS. May 2016
Re: hayfever, I take it back.  Pollen levels shot up in London in early May and I have been suffering, mostly with sneezing and a runny nose!  But it is true that I did not suffer, as I normally do, when the cherry trees bloomed.



B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.  

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

HOW TO MAKE...CHOCOLATE-NUT TWISTS, No added Sugar, Budget Friendly, Portable

Food fads come and go -- the Easter baking sensation of 2016 was the Babka, a butter-rich yeast bread stuffed with chocolate, nuts and cinnamon.  The Babka loaf looks extraordinarily beautiful; it's plaited and full of layers folding back on themselves. 
(http://www.telegraph.co.uk/food-and-drink/recipes/honey--cos-babka/) 

67goingon50 is yeast-phobic and not into multiple risings and the hours of waiting required for sweet breads.  But it has developed yeast-free, pretty, sweet and savoury twists using a rich sugar-free scone dough.  Tasters say they wouldn't disgrace a local bakery.  

Choco-nut twists are similar to the pint-sized Walnut and Cinnamon Twists but the technique is different.  The results are bigger and more satisfying.  They're perfect with breakfast coffee.  

Choco-Nut Breakfast Twists, no-added sugar & 75p each! (2019 prices)
'Lovely pastries but I want lots more chocolate!' Testers

They don't take long to make.  It's worth getting the hang of the technique (photos below).  They're impressive, taste terrific and are very cheap compared to shop bought.

Baking chocolate or the usual dark chocolate is not suitable for this recipe.  What works better is a bar of good milk chocolate (67 used Lindt) but Bournville and supermarket luxury own brand also work well.   

Cost: min £2.50 (about 75pence each)
Makes: 4 large twists (recipe doubles easily) 

Ingred:
    6 oz/170 gm plain flour
    1 tsp baking powder
    1/4 tsp salt
    2.5 oz/75 gm cold unsalted butter, cubed

    1 egg, well-beaten
    3 1/2 tablespoons very cold milk

    2.5-3.5 oz/75-100 gm milk chocolate, some coarsely chopped; the rest in fine shards
    3 oz/85gm chopped hazlenuts or walnuts

Method:

1. Pre-heat oven to 420F/220C/;200fan/gas 6
2. Line a baking tray with greasproof paper
3. Sift dry ingred into a bowl; rub in butter or pulse with a paddle in mixer or processor until butter is like peas
4. Beat egg in a small bowl & add milk
5. Make a well in the flour mix; add liquid; stir with a fork; draw dry ingred into the middle -- it won't all mix in but dump it onto a board

 

6. Clump it together with hands and spatula, creating layers which fold onto themselves. Work the dough as little as possible.

7.  When the mix is holding together, divide mentally in 3, and fold left hand over middle and right side over left and middle

Use a rolling pin to lightly press and form a rectangle about 1/4 inch/ 1/2 cm thick; divide in half 

8.  Cover each half generously with chocolate (more generously than shown here), leaving a small border; sprinkle with chosen nuts. Starting at the horizontal end, roll up tightly enough to stop the chocolate falling out but without pressing the dough too much (yes, it is possible!) 

9.  Cut the roll down the middle vertically.

10.  Loosely twist each half; place on baking tray

11.  Bake in the centre of the oven 12-15 minutes or until golden brown.
12.  Cool on the tray 5 mins, then move twists to a cooling rack
13.  Serve with butter (opt)

Cheese & Onion Twists 

The dough can also be used for cheese and onion twists -- the ones here have Leicester cheese and spring onions for colour and punch.


  

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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. 

LAYERED SPINACH SALAD, Triple Duty (Vegan & Vegetarian), low-fat, low-salt, healthy

A spinach salad for vegans, vegetarians & meat/fish eater...

Versatile Layered Spinach & Tomato  Salad
'love this restaurant-quality salad.' Taster

Spinach may not give you the mythical muscles of 'Popeye the sailor man' but it's full of good things including iron for energy and Vitamin K for bones.

At its best from March to June, the dark green  leaves are a joy when served raw in salads, and heralds the bedding in of spring.  

67's recipe has layers of spinach, raw mushrooms, tomato, beetroot and pumpkin seed.  It's a delight and is extremely versatile.

In its basic form (pictured) drizzled with a balsamic vinaigrette, it can be a light meal, a side or a first course. 

It easily transforms into a vegan, vegetarian, pescatorian or carnivore delight.

Let the imagination can run wild with these suggested options:    

• cooked green lentils or chickpeas for a Vegan feast
• goats cheese & avocado with a classic vinaigrette for a vegetarian 
• cooked peas and big  shards of cooked salmon with lemon yoghurt-mayonnaise 
• shards of ham hock with mustard yoghurt-mayonnaise
• chicken and bacon with yoghurt parsley mayonnaise 

Cost: £2.00 for the base; more for additions
Serves: 2 but easily multiplied

Ingred:
   80 gms fresh spinach, washed, de-stemmed & dried in  a clean tea towel
    a handful of thinly sliced white or chestnut mushrooms
    6-8 baby tomatoes or 2 large tomatoes cut in 8ths, sprayed lightly with olive oil and lightly salted
    a handful of green beans, topped & tailed, boiled 3 mins and plunged into cold or ice water
    a couple of med beetroot, each cut in 6 (opt)
    a couple of tablespoons of pumpkin seeds, lightly toasted
    
  Balsamic Vinaigrette

Method:

1. On a plate or in a glass bowl, layer the veg: spinach, then beetroot, tomatoes, mushrooms, green beans
2. Sprinkle over pumpkin seeds.
3. Pour over preferred dressing

Balsamic Vinaigrette:
     6-8 tbsp good olive oil
     2 tbsp balsamic vinegar
     good pinch salt and 1/4 tsp pepper, pref. coarsely ground
     2 rounded tsp wholegrain mustard
     1/2 tsp sugar, honey or maple syrup (opt)

French Vinaigrette
    6-8 tbsp good olive oil
    2 tbsp lemon juice/white wine vinegar/cider vinegar
    good pinch salt and 1/4 tsp pepper, pref coarsely ground
    2 rounded tsp Dijon mustard

Pour all ingredients into a jar with a tight fitting lid and shake until thick and blended. Check seasoning.

Yoghurt Mayonnaise

Combine 1-2 part/s good mayonnaise to 4 parts strained yoghurt.  (Example: 1-2 tablespoons mayonnaise and 4 tablespoons strained yoghurt.)  Mix well.  Add herbs, or oils or vinegars to taste.

Comment:
'I love this; it is the kind of thing you'd find in a really good restaurant.' Retired writer

Tips:

• if  pumpkin seeds are toasted too long, they'll pop like popcorn. Not good
• 80gm backs of supermarket spinach are the perfect size for singletons
• if you liked this you will also like spinach stir-fried with a bit of garlic or dropped into soups and casseroles for a pop of colour (Chunky Lentil Soup with Spinach & Mini-meatballs) or the gloriously rich, savoury Spinach Parfait.

                              More salads on NavBar: Recipes II...

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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. 

LAMB MONGOLIAN STYLE, 2 WAYS: Low-fat, healthy, Slow-cooker, indulgence

Gutsy lamb dish that's low in fat can be crispy or casseroled. Or both!

updated 2024; 1st posted 2018

Low-fat 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

This recipe features lamb shoulder Mongolian style and it can be served in two equally delicious ways.  The classic crispy style is similar to duck pancakes but is wrapped in lettuce instead.  The other style -  which some prefer - serves the meat as a juicy casserole.      

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

67's version is skinny and healthy.  The fat is rendered out of the meat by braising or slow-cooking it in an exotic cocktail of Chinese spices and liquid. It's left overnight to cool and the (substantial) solidified fat is easily removed.

In the crispy version, the cooked meat is either shredded and grilled or baked until it is - magically - both crispy and tender.  It's served with the reduced, thickened braising sauce and 67's low-sugar Sweet Chilli sauce. The meat is wrapped in lettuce instead of Chinese pancakes (Pancakes will require a trip to a Chinese supermarket.) It's a great dish for getting raw veg into kids and for impressing guests.

In the casserole version, the meat is shredded or cubed, heated in a gravy made from the braising juices and served over rice, with steamed veg. 

Note: Cook the day before serving 

Cost: think in terms of about £16/per 800g at M&S & Waitrose; Welsh lamb & kosher lamb higher
Serves: 4-6

Ingred:
   1 shoulder of lamb, 500-750 gm/18-26 oz
   2 inch/4cm piece of ginger
   2 garlic cloves or OR 2 star anise
   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)

Accompaniments for Crispy Mongolian lamb: 

• spring onions
• cucumber
• crisp lettuce
• oyster sauce or hoisin sauce (opt)
• sweet chilli dipping sauce: outrageously good home-made or supermarket

                                        
For casserole: 

• white rice
• steamed veg
• sweet chilli dipping sauce: outrageously good home-made or supermarket

                   
                     
Method:

1.  Mix all the braising ingredients together.
2.  Pour into a slow cooker or stock pot
3.  Add lamb; cover with tight-fitting lid
4. If using a slow cooker, cook on low  6-7 hours, wearing oven gloves, turn the meat every hour. (Use the cover to Direct the steam away from you) 
5. If using the stock pot, cook on med heat for 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
11. Prepare preferred lamb as below. 

Crispy Mongolian Lamb

1. Preheat oven to its highest temperature
2. Put lamb in a deep roasting dish on a rack in the centre of the oven; 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, separate 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 mixed with a tablespoon cold water.
8. Shred lamb; pile into a serving dish
9. Serve wrapped in lettuce with cucumber, spring onion and braising sauce. 
10. Oyster and sweet chilli sauce are optional

Mongolian Casserole Lamb

1. Bring braising liquid to the boil; reduce liquid by 1/3; thicken with a slurry of one tablespoon corn starch mixed with a tablespoon cold water
2. Shred or cube cold lamb
3. Reheat in the braising gravy (thin with stock or thicken as preferred)
4. Serve with rice and steamed green veg with chilli sauce on the side

Comment:

This was delicious both ways!  I have been to Mondolia many times and it had a really authentic taste.This was delicious both ways! 1 - Had it as a slow cooked lamb dish first day - cooked it in the oven at 150C for 5 hours then served with whole grain basmati and quinoa mix and stir fried veggies. 2 - shredded lamb and reheated in 200 fan oven for 15 minutes covered in foil and 5 open. I sprinkled a chilli seasoning on before reheating. I used Chinese pancakes as I had some in the freezer. I would only ever use British lamb though - support our farmers and cut food miles please!  Anonymous middle-aged woman from the North
Tip: 
Fluffy white rice seems to be a better vehicle for the spicy savoury casserole but brown is ok

                                                     More lamb recipes on NavBar: Recipes II...

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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.