DIETERS' DELIGHT: CREAMY TOMATO GAZPACHO (Vegan), no carbs, low-fat, easy, frugal

Ambrosial low-fat & carb Gazpacho: 

first posted 2018; updated 7/2024

 No-Cook Glorious Gazpacho (with Carnival Cornbread-Corn, Chilli, Onion & Ham)
'How can something so low-calorie taste so good?' 'Sublime!' Tasters

This summery tomato gazpacho* is tomato based with bell pepper, cucumber and sherry adding layers of delicate flavour.  Smooth and creamy but dairy-free, it has minimal salt.  

67 is not a great fan of gazpachos but this is one of the nicest, more-ish soups ever.  And it's ridiculously easy to make. 

67 used common all-garden vegetables (tomatoes @50p/punnet!) which produced a  piquant full-bodied flavour.   

The recipe was also tested on up-market tomatoes, sweet pointed peppers and organic cucumber.  They gave the gazpacho an exquisite depth; the texture was gloriously silky.  If pockets are deep enough, this version is recommended.   

Whichever tomatoes are used, this healthiest of soups will tantalise the tastebuds; small quantities go a long way.

Cost: £2.00'ish to £4, depending on tomatoes

Serves: 4 

Ingred:

   1/2 cucumber peeled & de-seeded, set aside a scant 1/4, chop into small dice  for garnish; coarsely chop the rest 

   1/2 large bell pepper, seeds & membranes removed; set aside 1/4 of the pepper, chop in small dice for garnish; coarsely chop the rest & add to cucumber

   1kilo/2lbs tomatoes; save 3 tbsp seeds for garnish; chop the tomatoes in 1/4inch/1 cm wedges; add to coarsely chopped cucs & pepper

   1 tbsp finely diced large shallot or mild purple onions or white of green onions

   1/2 tsp grated garlic

   2 tbsp sherry
   1 tbsp red wine vinegar

   min 1 tsp, max 1 tbsp sea salt (67 used a generous teaspoon)

   

   3 tbsp olive oil

   ice cubes (opt)

   handful chopped cherry tomatoes

Garnish: finely diced cucumber & red pepper (as above)

             finely chopped fresh basil 

             slug of red wine vinegar

             chopped cherry tomatoes 

Method:

1. Mix garlic, sherry/red wine vinegar, sea salt & garlic with chopped toms, cucumber and pepper; rest at room temperature 30mins 
2. Add olive oil; blitz in a smoothie maker or high powered blender
3. If your blender/smoothie maker is not efficient, pour mix through a strainer into a jug; use the back of a ladle to push the mixture through the strainer for a minute or so. A few seeds & fibre will be left behind; discard.
4. Cool in refrigerator at least an hour
5. To serve, pour into bowls (add a few ice cubes if you like) : garnish with chopped cherry toms, cucumber & pepper dice, add a small shot of red wine vinegar (or more sherry), sprinkle over basil
6. Serve with Carnival Cornbread   

Comments:
'Amazing! How can something so low calorie taste so good?  I've always loved Gazpacho but yours was a real treat.  Definitely much better when very cold.' Campaign Manager

'I'm not a great fan of gazpacho but this one has a beautiful texture and great layers of flavour.  The cornbread - full of chunky corn niblets and cubed ham - is the perfect accompaniment.'  Retired Writer 

   *adapted from Bon Appetite magazine

**M&S

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This recipe has been adapted by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission

DIETERS' DELIGHT: RICH CHOCOLATE MINT BISCUITS: Lower sugar, no added fat, butter-free

Proves delicious baked goods need not be bad for you...

Healthier Chocolate Mint Biscuits, lower-Sugar, no-added-fat 
'Wow!' 'a biscuit version of mint matchsticks' 'definitely like them': Tasters 

Everyone needs a treat now and again; the trick is in choosing the right ingredients and controlling portions.  

Too much processed sugar can fast-track the ageing process and, combined 50-50 with fat in manufactured baked goods, is considered lethal to health. 

That's two excellent reasons for making your own treats.  And if the recipe is quick and easy, that's an added bonus.  

67goingon50's Chocolate Mint Biscuits are made with low quantities of soft brown sugar.  Lower-gluten higher-protein spelt flour replaced common wheat in a 2:1 plain:wholemeal combination (though common wheat can be used).  Egg whites - not fat - bound the ingredients.  75% baking chocolate, containing a higher proportion of healthy cocoa, provided intense flavour.  A small ice cream scoop kept portions small.   

The result?  Biscuits rich in minty chocolate-ness, with tender melt-in-the-mouth centres.  A scrummy treat that no one will recognise as 'dieters' delights'.    

Even better, they're a doddle to make AND take just 10 minutes to cook.  And the recipe uses up leftover egg whites mouldering away quietly in the freezer.

In short, a fine, all-round crowd-pleaser for any occasion.     

Cost: £1'ish
Makes: 10 but recipe multiplies easily

Ingredients:
    50-75gm/1.7-2.6oz dark 75% cocoa baking chocolate, melted & cooled
  
    2 egg whites  (defrosted frozen are fine)
    1/2 tsp peppermint essence*
    1/8 tsp cream of tartar

    1/4 cup soft brown or white sugar
    3/4 tsp unsweetened cocoa powder

    1/3 cup spelt or common wheat flour (pref. 2/3 white, 1/3 wholemeal but white is fine)

    Garnish: icing sugar (opt)
    
Method:

Soft peak stage

1. Preheat oven to 350f/180c
2. In a clean large bowl, beat egg whites, peppermint essence & cream of tarter with an electric whisk until soft peaks form 
3. Mix sugar with cocoa; add to the egg whites one tablespoon at a time, whisking until incorporated
4. When all the sugar has been used up, the egg mix will be glossy and the peaks, stiff 
5. Working in thirds, fold in the flour & melted chocolate with a rubber spatula  - the motion is down to the bottom using the flat of the spatula and up again, turning the bowl continuously. The mix gradually thickens; a few white streaks aren't a problem.

   

   Stiff peaks

6. Use a 30ml/1.5inch/4cm spring-loaded ice cream scoop or generously load a tablespoon to drop dough onto a baking sheet lined with greaseproof paper (see tips) or a silicone mat.  Leave a little space in between 
7. Bake 10-12 mins
8. Carefully slide greaseproof paper/silicone mat onto a cooling rack; leave until cold.  Use a fish slice to remove
9. If packing these biscuits into a container for travel, line each layer with serviettes.
10. Before serving, dust with icing sugar (opt)

Comments:

'Wow! Perfect amount of mint.' Campaign Manager

'Good! Halfway between a biscuit & a cake; like a biscuit version of mint Matchsticks.' Political Agent

'I definitely like them; they're not lacking in chocolate.' Treasurer

Tips:

• Stick down the corners of greaseproof paper with paper; otherwise the biscuits can - and do - slide off the baking tray.  Usually on to the floor!!
• Egg whites from extra large eggs makes more biscuits without damaging taste or texture 

*Morrisons about £1.20

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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.   

GUILT-FREE CHINESE BARBEQUED PORK, picnics, prep ahead, lower fat, sugar & salt , portable

Eating healthily doesn't mean pork's off the menu, especially if it's a nearly fat free  Oriental classic that's lower-sugar & salt 

first posted feb 2018

'Perfectly flavoured.' 'A revelation; hard to believe it's low fat/sugar/salt.  ' Tasters

This virtually guilt-free exquisitely flavoured meat is perfect for a summer's picnic.    

The unmistakeable sweet and savoury sauce and crisp slightly burnt edges of the pork is a popular choice in Chinese restaurants.  But many versions are laden with sugar & salt, and some pork strips have hidden layers of thick fat.  

67goingon50 instead used pork fillet that is pure extra-lean meat.  It has less fat than skinless chicken breast and though a little more expensive, goes a long way.     

67's marinade, meanwhile, cuts sugar, reduces soy sauce and salt to minimise blood pressure and blood sugar issues. 

It does not include the usual red or yellow bean sauces which will likely sit at the back of a westerner's cupboard.  But 67 introduces a 'new' Asian flavour: hoisin sauce*.  No apologies because a jar of this dark, salty-sweet smokey condiment will be used again and again -- as a glaze, a dipping sauce or (like oyster sauce) a flavouring for fried rice. 

Preparation of the meat is simple but needs to be done a day in advance.  The  wonderfully tender, succulent guilt-free meat will be a real crowd-pleaser. 

Cost: £3-4, depending on meat 
Serves:  4-6 as a snack at a picnic or buffet 

Ingred:
   400-500gm/12-16oz pork fillet, trimmed of fat & sinew

 Marinade:
     1 1/2 tbsp hoisin sauce
     1 tsp oyster sauce
     1/2 tsp reduced-salt soy sauce
     1/2 tsp toasted sesame oil (or peanut oil)
     3/4 tsp sugar
     1 1/2 tbsp maple syrup or honey     
     2-3 tbsp brandy or sherry
     1 tbsp tahini or smooth peanut butter
     2 med cloves garlic, peeled & grated
     2 tbsp peeled & grated ginger
    1 tsp 5-spice powder     
    1/2 star anise

     red food colour without e numbers* (opt) (67 didn't bother)

Method:

LIGHTER PICNIC FOOD: PICKLED VEGETABLE CRUDITES, Vegan

Get ready for a picnic treat -- low-sugar moreish pickled vegetables 

first posted Dec 2017

This 67goingon50 recipe for ultra-healthy people-pleasing crudités can be freely eaten by all members of the picnic party.  Despite taking only an hour to prepare, the veg are crisp and crunchy with bold flavours -- perfect for dining outdoors.   

The method is simple: a bit of veg trimming, a quick blanch in boiling water and a soak in hot pickling liquid made from general household ingredients.  

Refrigerate a few hours and you have a stunning collection of colourful, sensationally tasty vegetables.

Only make enough for the number of expected guests; the vegetable pickles are best eaten on the day they're made.    

Cost: £2.50'ish, depending on your eg drawer (6/25)
Serves: 4 as a starter or on a buffet table

Ingred:

   1 large carrot, in sticks (see photo above)
   generous handful cauliflower florets, slightly thicker than carrot sticks
   1/3 medium pepper, de-seeded, in finger size strips

   bowl of ice water large enough to take the above

The following are left raw:   
   handful mushrooms, quartered
   handful peeled celery in strips the size of the peppers
   handful cucumber sticks, de-seeded 
   50 gm/2oz radishes, trimmed
   50 gm/2 oz sugar snap peas or mange tout, strings removed  (opt)

Pickling liquid:
    min 4.5 tbsp, max 6 tbsp sugar (67 used 4 1/2)
    140 ml red wine vinegar (or white or cider vinegar if you haven't red)
      10 ml reduced-salt soy sauce (Amoy or Pearl River Bridge)
    150ml cold water or cold blanching water from veg
    1 tbsp grated ginger
    1 tbsp grated garlic
    1/2 star anise

pepper& salt

Method: