Tag Archives: prosciutto ham

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!

Sausage and Bean Filling

Perfect to pair with a jacket potato or to top pasta with…. or just eat on its own for the ultimate protein hit!

Serves 4

INGREDIENTS:

  • 8 reduced-fat sausages, cut in half
  • 400g tomato passata
  • 2 tbsp tomato paste
  • 4 tbsp tomato ketchup
  • 3 tbsp balsamic vinegar
  • 1 clove garlic, diced
  • 2 onions, chopped
  • 8 sliced prosciutto ham
  • 1 tsp smoked paprika
  • 2 cans black eye beans, drained
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a pan on a high heat.
  2. Add the sausages and brown for 2-3minutes, or until there is no pink showing on the outside of the sausage.
  3. Reduce the heat to medium, add the onions and sauté for 3 minutes until soft.
  4. Add the garlic, beans and prosciutto ham, and cook for a further 3minutes.
  5. Add the tomato purée, ketchup, smoked paprika and vinegar and stir to cook for 2minutes.
  6. Add the tomato passata and heat for 5-7minutes.
  7. Serve with pasta or jacket potato.
  8. Enjoy!

NUTRITION:

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

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.

Beans – high in plant-based protein and fibre for digestion, as well as folate for DNA synthesis and vitamin A for vision

Turkey Feta Meatballs

INGREDIENTS:

  • 500g turkey mince
  • 4 slices of prosciutto ham
  • 2 tsp olive oil
  • 8 garlic cloves, crushed
  • 115g feta cheese, crumbled
  • 1tsp dried oregano
  • 1 egg
  • 1 tbsp tomato puree
  • 2 cans chopped tomatoes
  • 320g wholewheat pasta, cooked

METHOD:

  1. In a bowl, mix the turkey, feta cheese and oregano.
  2. In a separate bowl, combine the egg, half the garlic and tomato puree, then mix into the turkey mix.
  3. Form into meatballs.
  4. Heat the oil in a pan on a high heat, brown the meatballs and remove from the pan.
  5. Reduce the heat, and add the rest of the garlic and prosciutto to the pan and cook until the prosciutto is slightly crispy.
  6. Add the chopped tomatoes and the meatballs, and simmer for 15minutes – watch as water may need to be added.
  7. Add cooked pasta and mix.
  8. Serve with crumbled feta.
  9. Enjoy!

NUTRITION

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Turkey – One of the most lean protein sources, turkey is also high in potassium for fluid balance and muscle contraction, phosphorus for bone structure and metabolic functions, and iron for oxygen transport.

Feta – High in calcium for bone strength, feta cheese is relatively low in calories and fat compared with other cheeses.

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.

Pasta – High in fibre (if wholewheat) for good digestion, and low in fat, this starchy source provides energy and a good base to this dish.

 

Homemade Pizza

Cheaper than a takeaway and a fun activity to do with friends or family, this homemade pizza goes down a treat! Serve with side salad or veggies.

Serves 2

INGREDIENTS

  • 200g flour
  • 1 tbsp olive oil
  • 1/2 tsp yeast
  • 1/2 tsp salt
  • 150ml water

TOPPING IDEAS (in photo)

Margherita:

  • 50g mozzarella
  • 30g tomato passata
  • 1 tsp dried basil

Hawaiian:

  • 3 rungs of canned pineapple (in juice)
  • 4 slices of prosciutto ham
  • 50g mozzarella

Tuna and Olive:

  • 1 can of tuna in brine
  • 10 sliced black olives, halved
  • 50g mozzarella

METHOD

  1. Preheat oven to 8/220
  2. Mix flour, yeast and salt with fingers.
  3. Make a well in the middle of the flour mix, and add the oil and half the water. Feed the flour mix into the water, whilst slowly adding most of the other half of the water.
  4. Mix well with your hands, using the leftover water if needed.
  5. Take out of bowl and put on floured surface, and knead for 10 minutes.
  6. Roll out into a pizza base (there is no need to let the dough rise).
  7. Add whatever toppings you are fancying!
  8. Bake for 10-12minutes until the base is crispy and the cheese has melted.
  9. Enjoy!

NUTRITION

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Nutrition label for margherita pizza, it will vary depending upon the added toppings.

In comparison to a portion (one small, half medium or 3 slices large) of takeaway pizza (Dominos classic crust cheese and tomato), my homemade version per portion provides 102 less calories, 16g less fat, 6g less saturated fat, 11.5g less sugar and 1.27g less salt. It is also SUPER fun to make!

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