50p a day til Christmas - healthily?! Weezl's next challenge...

cw18

Avocet wrote: »

Thought some of you might be interested in this bean-based recipe, which in my experience has proved very popular with people who are otherwise not too keen on pulses. Besides being very easy and economical, and tasting great, it counts towards your fruit and vegetable intake. It delivers a healthy chunk of your protein requirements for the day, but it's probably best not to think too much about the fat content!

Recipe: Tuna-bean-bake

Thanks for this May try it on my "no beans thankyou" family, as we already have tuna a couple of different ways from time to time.

Fat content -- guessing mine would be reduced a bit as I always use Tuna in Brine rather than in oil ?

cw18

moneydribbler wrote: »

Right now I'm cheating by meal planning from what's in the freezer :rotfl: , but it's planning,

not cheating at all -- it's something I'll be doing for the last 10 days of this month (after a visitor has left)

moneydribbler wrote: »

Just quickly, before I go back to the other thread - lots of people have been talking about the potato bread, but I can't find the original recipe; could someone point me in the right direction please?

Potato bread - here

shaz_mum_of__2

These recipes i do in my BM

Rice bread

180ml water
1egg
350g white bread flour
115g cooked white rice (drained cooked weight)
1tbsp milk powder
1 tsp salt
1.5 tsp sugar
1 tsp marg
1tsp easy blend yeast

cook as your machine mine is 1.5 lb basic loaf and medium colour setting



Potato Bread

200ml water
2 tbsp sunflower oil
375g bread flour
125g cold mashed potato
1 tbsp milk powder
1 tsp salt
1.5 tsp sugar
1 tsp easy blend yeast

cook as above

phizzimum

plum pie - after OH being so disdainful about broad beans I wasn't going to save him any hummous, but he tried a little bit and his verdict "not bad". I call that a minor triumph!

I've been saving the broad bean pods and some pea pods too. Was thinking of making soup with them...can I just cook them in some stock and whizz them up? any tips anyone?

cw18

thanks Shaz

is 'easy blend yeast' the dried stuff?

cw18

phizzimum wrote: »

.....but he tried a little bit and his verdict "not bad". I call that a minor triumph!

:rotfl:

what is it with men not wanting to back down I got exactly the same verdict from hubby after he tried the pate this morning that he screwed his nose up at yesterday while it was a 'work in progress' :rolleyes:

moneydribbler

cw18 wrote: »

not cheating at all -- it's something I'll be doing for the last 10 days of this month (after a visitor has left)

:j I really need to inventory exactly what's in there now, and meal plan past friday.. I'm thinking that's Friday night's excitement this week then

And cheers for the recipe - and cheers Shaz, too, I've got a BM gathering dust atm, so I'll haul that out. I'm very mildly wheat intolerant (I can eat a bit, but too much makes me ill) but I love bread, so a different carbohydrate (other than the very expensive spelt) should do me rightly :T

phizzimum

if i'd known he was coming back from work that early i would have sneaked some into an old hummous tub - he'd have said it was lovely if he'd thought it was from tesco. still shouldn't complain about him, he's offered to cook dinner tomorrow - and I certainly won't turn my nose up at that offer!

In_Search_Of_Me

Potato bread – readers digest recipe

400g (14oz) floury potato - scrubbed
700g (1ib 9oz) strong white bread flour
1 tsp salt
1 sachet easy blend yeast – approx 7g
1 tblsp molasses

Put potatoes in a pan and simmer for 15 minutes until soft – leave skins on and then when cooked remove from water (keep water) and cool and then scrape the skin off (keeping skins on while cooking preserves the nutrients that lie just beneath the skin). Mash well.

In mixing bowl sieve 1ib 5 oz flour, salt & yeast (I used real yeast from the baker – a lump a bit smaller than a tablespoon!) and mix together the add potato and mix in.

In a jug mix 10 fl oz of potato water & molasses which should still be warm. Slowly add to the mix until a soft but not sticky dough consistency is reached.

The knead with some of the remaining flour for 5-10 mins until it goes smooth & elastic (don’t worry if any lumps of potato!). Put in an oiled bowl and cover with a tea towel for 40 mins.

Then knead again for 3 mins and divide mix into two and put into two well greased bread pans. Cover again & let it rise for 20 mins. After 15 mins turn the oven on to 180 c/350F or GM 4 and then put the bread in & cook for 40-45 mins until well risen and brown.

Turn onto wire rack to cool. Can be kept for up to a week.

Each slice (assuming 14 slices per loaf) is 195 kcal/6g protein/1g fat (of which 0% is saturated!) 43g carbs (of which sugars 1g) and 2g fibre.

Note: This is a lovely moist bread that is surprisingly light – less dense than any other HM bread I’ve made yet! Delicious with marmite & honey! (but possibly not on the same slice!!)

This is the one I posted on the last thread if thats the one you mean? HTH? Its yummy!! (even if I do say so myself!)

System

cw18 wrote: »

Fat content -- guessing mine would be reduced a bit as I always use Tuna in Brine rather than in oil ?

Marginally less fat, since you drain off the oil, but it makes much less difference than you might think. I have some recipe software, which gives a nutritional breakdown based on the USDA figures, and it shows a difference of only 2.5g per serving. The butter and cheese in this recipe are the main culprits, I think...

However, there is considerably less nutritional value if you use tuna in brine, not to mention the higher salt level. Many of the nutrients in the tuna seep into the brine and are poured down the sink when you drain the can. The nutrients are preserved at higher levels in fish packed in oil. And, of course, tuna in oil (well-drained) tastes infinitely more like tuna.

Assuming that I have done my sums correctly, and haven't mucked up the typing, here is a comparison of the nutritional value of tuna in oil, compared to tuna in brine, using the nutritional information for Glenryck brand canned fish, which is published in wonderful detail at http://www.glenryck.co.uk/pages/healthy-diet.htm and which backs up the information-search that I did when I originally looked into switching to oil-packed tuna.

If you choose tuna-in-sunflower-oil instead of tuna-in-brine, there are massive improvements in the level of minerals and vitamins (measured per 100g drained fish):

Increased vitamins and minerals:
Potassium +13%
Calcium +50%
Magnesium +22%
Phosphorus +18%
Iron +60%
Copper +300% (i.e. 4 times the amount of copper)
Manganese - hard to compare, but a lot more in oil-packed (measurable) than in brine-packed (trace)
Zinc +53%
Selenium +15%
Iodine +8%
Vitamin E +253% (i.e. three-and-a-half times as much)
Riboflavin +9%
Niacin +12%
Tryptophan 60 +16%
Vitamin B6 +9%
Vitamin B12 +25%
Folate +25%
Pantothenate +10%
Biotin +50%
Omega 3 +37%

Reductions:
Sodium -9% (a good thing, since we're meant to minimise sodium)
Chlorine -4% (linked to reduction in salt, sodium chloride)
Vitamin D -17% (but not worrying, because we get most of this from exposure to sunshine)

Same, or not measurably different:
Thiamin - same
Vitamin C - trace in each
Protein - same

Personally, I would rather get the extra nutrients than worry about 2.5g fat, which can easily be cut in other areas of the diet if desired. Of course, there is an emerging debate on whether sunflower oil, with its Omega 6 content, inhibits Omega 3 absorption, but I won't go into that here. Olive oil would obviously be heaps better as a packing medium than sunflower oil, but frankly I can't afford it!

Hope this isn't too dull and geeky...