Tag Archives: potato

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!

Ham and Cheese Potato-Crusted Quiche

Can be eaten hot or cold! Leftovers are perfect for a picnic when enjoying the beautiful (but limited) British sunshine.

Serves 2

INGREDIENTS

  • Potato, thinly sliced into circles
  • 5 eggs
  • 150ml semi-skimmed milk
  • Cooked Ham
  • 60g 30% lighter cheese, grated
  • 6 cherry tomatoes
  • 1 tsp olive oil
  • Seasoning

METHOD

  1. Preheat the oven to 220/8.
  2. Mix the potato slices with the olive oil and season.
  3. Line a oven-proof dish with the thins, including the walls, to cover and make a base.
  4. Bake for 20minutes.
  5. Meanwhile, whisk the eggs and milk together, and add the ham and cheese.
  6. Once the base is cooked, pour in the quiche filling, top with tomatoes, and bake for a further 20-30 minutes, depending on how deep the base is.
  7. Serve with salad or veggies.
  8. Enjoy!

NUTRITION

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The fat and salt content of this can be reduced further by not including the cheese, swapping the semi-skimmed for skimmed milk, and swapping out the ham for a lower-salt meat like chicken or tinned tuna.

Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Potato – A starchy, low-fat base they will provide you with energy for the rest of the day.

Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.

Ham – A good source of Thiamin for the release of energy from carbohydrates and neurotransmitter synthesis, and high in protein for muscle repair and recovery.

Quorn Cottage Pie

So using leftover Quorn from your nachos (taken from Easy Veggie Nachos), you can make this super easy cottage pie.

INGREDIENTS

  • Leftover Quorn
  • 1 Large baking potato
  • Handful breadcrumbs
  • Parmesan cheese (optional)

METHOD

  1. Preheat the oven to 220/8
  2. Boil the potato in water for 10-15minutes, until softened.
  3. Mash.
  4. Put leftover Quorn in a oven-proof dish, and top with mash potato.
  5. Top it all with breadcrumbs and parmesan, and bake for 20-30minutes.

NUTRITION

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Mini Fish Pie Fillets

Good for a light tea or as nibbles at a buffet, these dairy-free fish pie fillets are fun to make and super healthy!

Serves 1

INGREDIENTS:

  • White fish fillet
  • 50g prawns
  • 1 small potato, halved and sliced
  • 1tsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8.
  2. Put potato in microwave and put on full heat for 5-6minutes.
  3. Take out and put white fish in microwave for 3minutes.
  4. Put fillet on baking tray, top with prawns and potato.
  5. Cover in olive oil and season.
  6. Put in oven for 10-15minutes.
  7. Serve with green vegetables.
  8. Enjoy!

NUTRITION:

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Fish – low in fat and calories, and high in protein, this base provides a tasty alternative to higher calorie meat pies – swap for salmon if wanting something higher in calories and to provide you with omega-3 fatty acids.

Prawns – also low in fat and calories, they are a good source of magnesium for skeletal development and muscle contraction; zinc for enzyme and immune function; and selenium for thyroid and immune function.

Potatoes – a starchy, low-fat base they will provide you with energy for the rest of the day.