UP AND AT 'EM STRAWBERRY BLUEBERRY SMOOTHIE: Low-sugar, fat & cholesterol, high-fibre, no added sugar

Full of natural sweetness, a smoothie that hits all the right buttons...

Delicious sweetness without added sugar, refreshing & healthy for families
'Loved this - the fruit combo is so health-giving and so tasty.'

We're told not to have too many fruit smoothies because of fruit sugar.  But this smoothie based on low-sugar berries is bursting with antioxidants and other health giving minerals, is kind to the heart and to the gut.  In the heat of summer, it is refreshing and satisfying.

Blueberries - often labelled a superfood - has the highest level of antioxidants in commonly consumed fruit and veg.  Research shows they can contribute to relieving heart disease and regulating blood sugar.

Strawberries are low in calories and low on the glycemic index; they also help moderate the release of blood sugar.

Bananas soothe the gut, calm anxiety and have loads of potassium to help regulate blood pressure problems.

All three are high in fibre.

Combined with yoghurt for protein; a bit of oatmeal or nuts for even more fibre, water and ice cubes, the drink is as frothy as a milkshake (without the bad bits) and a dream in hot weather.

And, watered down with plant or dairy milk, Strawberry Blueberry Smoothie can be a fantastic free-from-added-sugar cool drink for kids.  

Cost: 75p

Serves: 1-2 but multiplies easily

Ingreds:

small banana peeled and cut in chunks

double handful strawberries, hulled & quartered

generous handful washed blueberries

generous tablespoon seeds or nuts or oatmeal

3-4 ice cubes

Pinch cinnamon or nutmeg

Method:

UPDATED SMOKED MACKEREL POTATO SALAD: 2 VERSIONS: low-fat/cholesterol, easy, picnics

Satisfy the appetite and the eyes with this cool, cool salad... 

updated June 2021; first posted  2015

(Boneless) Smoked Mackerel, Egg & New Potato Salad
with lemon & pepper yoghurt mayonnaise dressing

This delicious combination of sweetly savoury smoked fish, waxy new potatoes and brightly yolked hard-boiled eggs is low in fat but high in satisfaction. 

The Lunch Club thought the combination of ingredients unusual but wonderful. And the smoked mackerel made a change from the usual expensive fresh white fish or salmon for their twice-a-week fish meals.  

The dish requires little cooking, can be prepared the night before and assembled on the day. 

Being very conscious of salt levels, 67goingon50 prefers the loose mackerel fillets available at fishmongers.  Another good choice is M&S smoked mackerel, often on sale for 3 pkts for £7. Other food experts rate Sainsbury's smoked mackerel highly, and Waitrose fillets are good value. 

New potatoes are wonderful right now but can be replaced with ordinary potatoes.  

Serves: 4-6
Cost: about £4.50 (for the frugal, decrease the amount of fish, use ordinary potatoes and add an extra egg or two)

Ingred:

150-300 gm(1-2 pkts) smoked mackerel fillets
500-750 gms new potatoes, in thick slices
3-4 eggs
lettuce
Chives, green onions, parsley (opt)
1/2 tsp coarsely ground black pepper

200 ml yoghurt mayo with lemon

Variation: 

Smoked Mackerel Potato Salad 

with Egg & leftover Dill & Mustard Green Beans

Method:

PRODUCTS RECENTLY TESTED: JUNE 2021 (No. 4)

PRODUCTS TESTED JUNE 2021 (4)

• 67 finally tested M&S's tinned custard (60p) and was pleasantly surprised. Store the tin in the fridge for nearly 2 days to get it really cold and stir in 1/2 tsp vanilla before dolloping on your preferred dessert.  It was gorgeous on Raspberry Coconut Cake.  I can see it come winter, heated up and poured over fruit crumbles.  The tin's the perfect size for small households and there's even a bit left over for eating by the spoonful.  One problem - the custard has a faintly metallic taste; maybe small waxed packets (like the ones passata comes in) is a better option?

• 67 tested Cold water prawns because they are not farmed.  The best ones come from the North Atlantic waters around Nordic countries, especially Norway.   They are a great source of quality protein: low in calories and containing very healthy cholesterol.  They come fresh or frozen and - while not cheap - are not eye-wateringly expensive. They are popular but be warned: some producers mix North Atlantic prawns with lower-quality prawns.  Also, some packets come with a warning that they 'may contain cereals incl gluten, eggs, milk, molluscs and soya'!  300gm/10 oz fresh cold water prawns come in at about £3.50'ish; smaller packs are around £2. 

• M&S Seeded (Part) Wholemeal Wraps.  67goingon50 has often been tempted by supermarket wraps (so versatile!) but wanted something less white and higher in fibre.  Specialist delis offered something other than wheat  - spelt, corn - but often at exorbitant prices. You can make your own, of course, and 67's chickpea flower wraps are easy and delicious.  But in a summer like the one we have been having, no one wants to cook. Which is why M&S's Wholewheat Seeded wraps at only £1 a go (for 8 large!) was so appealing. It was tested as a room temp open wrap with a hoisin chicken filling, as a grilled cheese quesadilla and as a shallow-fried golden 'flat-pack' tucked-in sides wrap with a protein-veg filling.  Each one was great but the favourite was baked Cheat's Tortilla Chips  (for the calorie or cholesterol conscious).  Fried cheats' tortilla chips were sensational. 

• TRESemmé 2-IN-1 SHAMPOO CONDITIONER. During the various lockdowns, washing and conditioning hair has been a pain in the backside, especially in b bathrooms without shower attachments. TRESemmé's shampoo-conditioner is a godsend -- whether or not gym shower rooms are  open.  Apply to the roots and rinse thoroughly; hair is left clean and silky.   67 has been using TRESemmé products (found in many hair salons) for some time, mainly because it is excellent value.  Boots & Superdrug stock 800ml(!) bottles, often on offer at £5.  They last quite a while.  

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(NEW) SEEDED CHEAT'S LOW-FAT TORTILLA CHIPS, Almost Instant, high-fibre, Easy-Peasy

Have a look at Welcome to the Blog (nav bar, above) for more recipes, 

latest grocery news and tips on new products & shopping

 Almost as easy as buying a packet but much better for you...

Freshly oven baked tortilla chips with a mix of Zatar seasoning and Smoked Patrika
'Fab replacement for bagged crisps/tortillas; really crispy, more-ish & satisfying.'  

If you watch your weight and cholesterol, cravings for a bag of commercially produced potato crisps (chips, in American parlance) or tortillas.  If it's once in a while, giving in is easy.  

But after getting used to - and enjoying - a regime of home-made treats where salt and fat are controlled, and preservatives and additives ruthlessly cut (such as roasted spiced chickpeas and stovetop popcorn) commercial chips & tortillas no longer appeal.

So the discovery of some wholewheat and plain flour tortilla/wraps with linseed and poppy seeds* was a chance to experiment. 

The tortilla wraps were, after all, relatively healthy: high in fibre and with some Vitamin D, good for natural immunity. 

But in the same way that thinly sliced baguettes make great crostini canapés, so chopped up tortillas make great crispy crunchy tortillas when flash fried or - for the cholesterol phobic - baked.

The baked ones have an almost cracker like texture, but thinner and better.  The fried ones were just like my old favourites from Whole Foods - ultra crispy and a real treat - but the layer of oil, however thin, was guilt-inducing.  

I know which ones I like best but like the good girl (!) I try to be, will stick to the oven-baked version unless it's a very special occasion.

Both recipes are below.

Cost: £1'ish plus cost of seasoning

Makes: equiv. one large bag crisps but 2 wraps make a generous portion for 1

Ingreds:

wholemeal seeded wraps

olive or vegetable oil

salt & pepper

Garnishes:

• Zatar seasoning(Middle Eastern style blend) of sesame seeds, sumac, thyme, marjoram, oregano, basil, salt
• smoked paprika
• 67's Middle Eastern Spice Mix

Method: