RECIPE: RASPERRY CHOCOLATE MOUSSE

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“Looking for that special treat to make for that special someone this coming valentines weekend?… What better way to show your love than a full of flavour desert, thats not so full on the calories.”

Nutrition Information

  • Kcal 115
  • Fat 6g
  • Saturates 3g
  • Carbs 14g
  • Sugars 12g
  • Protein 4g

Ingredients

  • 1 tablespoon Chambord (raspberry liqueur)
  • 1 tablespoon low-fat milk
  • ¾ teaspoon gelatin
  • 3 ounces bittersweet chocolate, chopped
  • 4 large eggs, separated (see Tip)
  • 4 tablespoons sugar, divided
  • ⅛ teaspoon salt
  • 1 teaspoon vanilla extract
  • Whipped cream, raspberries and/or chocolate shavings for garnish

Directions

1 – Combine Chambord and milk in a small bowl, sprinkle gelatin on top and let stand to soften.

2 – Place chocolate in a microwave-safe bowl and microwave on High for 1 minute. Stir well, then continue microwaving in 30-second increments on High until two-thirds of the chocolate has melted, stirring well after each burst.

3 – Bring 1 inch water to a bare simmer in a medium saucepan. Combine egg yolks, 3 table­spoons sugar and salt in a metal bowl large enough to rest in the pan without touching the water. Set the bowl over the water and whisk constantly until the sugar dissolves, 1 to 2 minutes. Add the gelatin mixture and whisk until it dissolves, about 1 minute. Remove from heat; whisk in the chocolate and vanilla.

4 – Beat egg whites in a clean large bowl with an electric mixer on high speed until soft peaks form. Add the remaining 1 tablespoon sugar and continue beating until the mixture holds stiff, shiny peaks.

5 – Whisk one-fourth of the egg whites into the chocolate mixture until smooth. With a rubber spatula, gently fold the remaining egg whites into the chocolate mixture just until incorporated. Divide among 8 dessert dishes (about ½ cup each).

6 – Cover and refrigerate until set, at least 2 hours. Serve garnished with whipped cream, raspberries and/or chocolate shavings, if desired.

Make ahead Tip: Refrigerate for up to 2 days

Makes 8 Servings

Prep time 20 mins

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RECIPE: CHICKEN WINGS

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“Whats your favourite finger licking starter?… Chicken wings am I right?! Now you can enjoy that same great taste at home, and even on that fat loss programme you may be on. Our healthier version features less butter and no frying!”

  • Kcal 160
  • Fat 9.6g
  • Saturates 4g
  • Carbs 10.2g
  • Sugars 0g
  • Protein 8g

Ingredients

  • 1/2 cup all purpose flour
  • 1/4 teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon salt
  • 10 chicken wings
  • 2 tablespoons butter
  • 1/4 cup hot sauce
  • 1 clove garlic, minced
  • 1 dash ground black pepper

Directions

1 – Mix together flour, paprika, cayenne pepper, and salt in a small bowl. Place chicken wings in a large dish and sprinkle flour mixture over them until well coated. Place on baking sheet and refrigerate for 1 hour, uncovered. 

2 – Preheat oven to 400 degrees F (204 degrees C). 

3 – Bake wings in preheated oven until no longer pink at the bone and juices run clear, about 15 minutes per side. 

4 – Combine butter, hot sauce, pepper, and garlic in a small saucepan over low heat. Cook and stir until butter is melted and mixture is well blended, about 3 minutes. Place chicken wings in serving bowl and add hot sauce mixture, mixing well.

Makes 5 wings

Prep time approx 45 mins

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RECIPE: Energy Balls

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“What are Energy balls I hear you ask? They are full with nutrients, made with super food and whole food, high in protein, healthy carbs, fats, and fibre, which helps build lean muscle mass, boost energy and aid weight maintenance. Essentially, they are simple and guilt-free, you could say the perfect snack!”

Nutrition information

  • kcal 92
  • fat 3.4g
  • saturates 0.8g
  • carbs 14g
  • sugars 9g
  • fibre 2.8g
  • protein 2.1

Ingredients

  • 1 Cup of dates/ if dry, soak in warm water for 10 minutes, then drain well.
  • 3 tbsp all-natural salted peanut or almond butter.
  • 1/4 cup diary free dark chocolate (roughly chopped)
  • 1 tbsp chia seeds (or sub flax or hemp seeds)
  • 2/3 cup gluten-free rolled oats

Directions

1 – Pulse dates in a food processor or blender until they’re in small pieces or it forms a ball.
2 – Add oats, chocolate, chia seeds and peanut butter and mix until combined. You want there to be a consistently small pieces but not overly processed.
3 – Carefully roll into 1 inch balls (29-30) grams per ball), using the warmth of your hands to mould them together. Should yield 14-15 balls.
4 – To set, pop in fridge or freezer for 15 minutes. Otherwise eat as is! Will keep fresh in an air tight bag or container for up to a week. can freeze for long term storage.

Makes 15 small sized balls

Prep time approx 15 mins

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RECIPE: CHILLI

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“Nights are getting pretty gloomy here in Rotherham and although we are all focusing on fat loss at the moment, some nutritional warmth is needed. This recipe will meet those cravings whilst also being only 300 calories per portion.”

Nutritional Information

  • kcal 300
  • fat 13g
  • saturates 3g
  • carbs 21g
  • sugars 10g
  • fibre 6g
  • protein 26g
  • salt 0.9g

Ingredients

  • 1-2 tbsp olive oil, plus extra if needed
  • 400g diced stewing beef
  • 1 onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 1½ tsp ground cumin
  • 1-2 tbsp chipotle paste (or gluten-free alternative), depending on how spicy you like it
  • 400g can kidney bean in chilli sauce
  • 400g can chopped tomato
  • 1 lime, zested and cut into wedges
  • ¼ small pack coriander, leaves only cooked rice, to serve (optional)

Directions

1 – Heat the oil in a large pan and cook the beef pieces for a few mins on each side until browned all over. Remove from the pan with a slotted spoon and set aside.

2 – Add the onion to the pan, with extra oil if needed, and cook until softened. Stir in the garlic, cumin and chipotle paste, and cook for 1 min. Sieve the kidney beans, reserving the sauce. Add this sauce, along with the chopped tomatoes and a can full of water, to the pan. Stir well, then return the meat to the pan. Bring to a simmer, then cook, covered, for 2 hrs or until the beef is tender (or bake in the oven for 3 hrs at 160C/140C fan/gas 3).

3 – Add the reserved kidney beans and lime zest, season and warm through. Serve with a scattering of coriander leaves, the lime wedges to squeeze over, and rice, if you like.

Serves 8

Prep time: 5 mins approx

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RECIPE: Next Level Pancakes

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“Pancakes aren’t just made for pancake Day, especially these easy to make guilt free ones. You’ll be making these every flipping day!! See what I did there?;)…

Wanting to lose weight but want a treat? These are only 128kcals, so treat yo self! Add some toppings of your choice, like fruit for a burst of flavour and getting that much needed five a day in.”

Nutritional infirmation

  • kcal 128
  • fat 7g
  • saturates 1g
  • carbs 11g
  • sugars 2g
  • fibre 0.4g
  • protein 4g
  • salt 0.1g

Ingredients

  • 100g plain flour
  • 2 eggs
  • 300ml/½ pint semi-skimmed milk
  • 1 tbsp vegetable or sunflower oil, plus extra for frying.

Directions

1 – Put the flour in a large bowl and make a well in the centre. Crack the eggs into the well, pour in a splash of the milk and, using a balloon whisk or wooden spoon, start to stir from the centre of the bowl, drawing the flour into the eggs and milk. Beat the mix until smooth (get any lumps out now while it’s thick), then stir in the rest of the milk until it’s the consistency of single cream. Stir in the oil. The batter will keep covered in the fridge for up to a day at this point. Stir well before you use it.
2 – Put a non-stick frying pan or crêpe pan (one with a 20-23cm base is ideal) over a medium heat. Pour 1cm oil into a heatproof jug and keep it to hand. Add a drop of oil to the pan, swirl it around, tipping any excess back into the jug. Pour in a ladleful of batter, tilting the pan and swirling the batter to give a thin, even layer. Leave the pancake alone for 30 secs, no prodding, or until it starts to colour around the edge. Don’t crank up the heat if this takes longer – as you’ll scorch the bottom of the pancake and it won’t flip well.
3 – With a fish slice or palette knife, ease the edge of the pancake away from the pan, then loosen underneath. Check that the bottom is golden, then turn it over in one quick movement or give it a flip. Cook for another 30 secs before turning out onto a plate. Eat straight away. If you’re making ahead, stack the pancakes on a plate and cover with cling film. Pierce the film, then reheat in the microwave on High for 1 min or until piping hot.

Makes 8 medium pancakes

Prep time: 5 Mins approx

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