Tag Archives: creme fraiche

3 Courses of Chocolate

HAPPY INTERNATIONAL CHOCOLATE DAY!!! To celebrate, I have created 3 courses of chocolate – all healthy recipes which provide numerous vitamins and minerals: spinach and pear salad with a chocolate vinaigrette for starter; steak with a chocolate and coffee sauce for main; and chocolate fruit pudding for dessert. I use 85% dark chocolate in all the recipes, which is high in antioxidants and minerals such as copper for iron metabolism and blood clots; and manganese for bone health and reducing inflammation. Enjoy!

Starter: Spinach and Pear Salad with Chocolate Vinaigrette

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INGREDIENTS:

  • 1 pear
  • handful of spinach
  • 10g 85% dark chocolate
  • 2 tbsp balsamic vinegar
  • 3 slices parma ham
  • 1 tsp honey

METHOD:

  1. Melt the chocolate in the microwave for 30s-1min, stirring frequently.
  2. Add the balsamic vinegar and honey, season, and whisk to create the vinaigrette.
  3. Arrange the spinach, pear and pancetta on a plate, and cover in dressing.
  4. Serve and enjoy!

NUTRITION:

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Pear – High in vitamin C for immune and antioxidant function, K for cell signalling, and potassium for fluid balance and electrolytes.

Spinach – providing vitamin K for cell signalling and vitamin A for eye function, as well as fibre for digestion.

Parma ham – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Main: Steak with Chocolate and Coffee Sauce

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INGREDIENTS:

  • 140g (1 average) lean trimmed steak
  • 1 medium potato, cut into wedges
  • 2 tsp olive oil
  • 1 small onion
  • 1 garlic clove, diced
  • 2 slices parma ham
  • 50ml white wine
  • 50ml fat free creme fraiche
  • 2 tbsp coffee (I used 1 tsp instant made up with water)
  • 1 tsp thyme
  • 1 tsp pink peppercorns
  • 10g 85% dark chocolate

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Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

Onion –  High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

Creme fraiche – contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

Parma ham – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Spinach – providing vitamin K for cell signalling and vitamin A for eye function, as well as fibre for digestion.

METHOD:

  1. Preheat the oven to 220/ 6.
  2. Mix 1 tsp of olive oil with the potato wedges and season. Bake for 40minutes.
  3. Meanwhile, heat 1 tsp olive oil in a pan on a medium heat and sauté the onion until caramelised for 5minutes. Blitz in a blender with the white wine into a paste.
  4. Add the steak to the pan and fry on each side for 2 minutes on a high heat. Remove from the pan.
  5. Add the parma ham and fry until just crisping, then add the onion paste and heat through for a further 2 minutes.
  6. Return the beef to the pan along with the creme fraiche and peppercorns and cook until bubbling, then add the coffee, chocolate and thyme until simmering.
  7. Serve with spinach and the potato wedges.
  8. Enjoy!

Dessert: Chocolate Blueberry Pudding

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INGREDIENTS:

  • 150ml fat free greek yoghurt
  • 1 tsp cocoa powder
  • 60g blueberry
  • half a banana
  • 1 tso 85% dark chocolate, grated
  • honey (optional, to make sweeter)

METHOD:

  1. Mix half the greek yoghurt with the cocoa powder.
  2. Serve in a tall glass tumbler, layering the cocoa yoghurt, fruit, and plain yoghurt.
  3. Top with chocolate shavings and a mint leaf.
  4. Enjoy!

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Yoghurt – contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

Blueberries – Containing iron for oxygen transfer, phosphorus for bone structure, and magnesium for nerve transmission and DNA replication.

Banana – High in potassium for fluid balance and muscle contraction, and containing naturally occurring sugars to keep your energy up for longer!

Prawn Pesto Pasta

Tasty, tasty, tasty… and providing a whopping 3 OF YOUR 5 A DAY, a solid 32 grams of protein, and plenty of vitamins and minerals to improve your health.

Serves 1

INGREDIENTS:

  • 75g wholewheat spaghetti
  • 6 cherry tomatoes, halved
  • 5 spears of asparagus
  • 70g frozen peas
  • 1 tbsp basil pesto
  • 2 tbsp fat-free creme fraiche
  • 60g king prawns
  • 1 clove garlic, minced
  • 1 tsp olive oil

METHOD:

  1. Boil water in a pan and add the pasta, set a timer for 10 minutes – with 4 minutes to go, you will need to add the asparagus tips and the frozen peas.
  2. Meanwhile, heat the olive oil in a pan, add the tomatoes and prawns (you can use either cooked or raw prawns – if cooking from raw just make sure they are pink all the way through when fully cooked) and heat for 3-4 minutes.
  3. Add the garlic to the prawn pan and cook for a further 2 minutes. Remove from heat.
  4. Drain the pasta, asparagus and peas.
  5. Arrange the asparagus on a plate.
  6. Mix in the pesto and creme fraiche into the pasta and peas, and serve on the asparagus. Top with the garlic prawns and tomatoes.
  7. Enjoy!

NUTRITION:

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Prawns – high in protein for muscle repair and growth, and low in fat.

Wholewheat pasta – high in starchy carbs for energy which will keep you going, and fibre to improve digestion.

Asparagus – high in vitamin A for vision, vitamin B6 for energy release, and folate for DNA synthesis.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

Creme Fraiche – no fat (as fat-free version is bought), and high in calcium for bone strength.