Healthy Christmas Day Recipes

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Healthy Christmas Day Recipes


F F O R E START t

o o f t h g i r on thehristmas meal off to a Get your C ntrée e e s e h t h t i tw healthy star

Butternut Squash Soup Serves: 8 Calories per serving: 266 Ready in: 55 minutes • 2 red onions • 2 carrots • 4 cloves garlic • 2 sticks of celery • 2 sprigs fresh rosemary • olive oil • 2 kg butternut squash, onion squash or musque de Provence • 2 litres organic chicken or vegetable stock • extra virgin olive oil

Peel and chop the onion, carrot and garlic and trim and finely chop celery. Then finely chop your rosemary. Heat some olive oil in a large saucepan over a medium heat, add the onion, carrot, garlic, celery, chilli, rosemary, a pinch of salt and pepper and gently cook for 10 minutes until soft. Whilst this is cooking, halve, deseed and roughly chop the butternut squash. Add the squash and stock to the pan. Bring to the boil and simmer for 30 minutes. When the squash is soft and cooked all the way through, blend the soup with a stick blender or in a food processor.

Tomato Bruschetta Serves: 8 Calories per serving: 153 Ready in: 20 minutes • 8 ripe tomatoes, diced • ½ cup basil, chopped • 2 tbsp olive oil • 1 tbsp balsamic vinegar • 2 cloves garlic, minced • 1 whole wheat baguette, cut into 16 slices • Salt & pepper

Preheat oven to 180C Dice up your tomatoes and place in a bowl and mix in with chopped basil, garlic, salt, pepper, olive oil and balsamic vinegar and set aside. Slice baguette into about 16 slices and place on a baking pan to bake for about 10 minutes. Remove form the oven and top with the tomato mixture.


Prawn Cocktail Serves: 4 Calories per serving: 123 Ready in: 10 minutes • 340g Large Cooked Peeled Prawns • 6 tbsp Cherry Tomato & Basil Quark Cooking Cheese • 1 tbsp White Wine Vinegar • 1 tbsp Tomato Puree • 1 Lemon, cut into 3 wedges • 2 dash Worcestershire Sauce • Freshly Ground Black Pepper, to taste • 2 pinch Paprika or Cayenne Pepper • 2 Pickled Gherkins, finely chopped • 8 leaves Little Gem Lettuce • Fresh Parsley • 4 slices Cucumber • 2 Cherry Tomato, cut in half

Mix all the ingredients (except the prawns, lettuce, lemon and parsley) together in a bowl and squeeze in the juice from one of the lemon wedges. Arrange the salad leaves on a plate or in a bowl. Stir the prawns into the sauce, then arrange them neatly on each leaf. Spoon over the remaining sauce, then garnish with the cucumber, tomato and lemon wedges and serve.

Preheat the grill to its highest setting and line a baking tray with foil. Gently twist the stems of the mushrooms and scrap out the insides gently with a spoon. Spray the mushrooms with low calorie cooking spray on both sides and sprinkle with salt and pepper.

Stuffed Mushrooms Serves: 4 Calories per serving: 153 Ready in: 40 minutes • 4 Portobello mushrooms • Olive oil cooking spray • Salt & pepper • 250g chopped spinach • 2 tbsp olive oil • 1 small onion, finely chopped • 1 tbsp chopped garlic • Handful of grated Parmesan

Grill on both sides for about 5 minutes or until soft and tender. Wilt the spinach in the microwave and once cooked, carefully drain off all the liquid from the spinach using a tea towel. Heat the olive oil in a pan over a medium heat and fry off the mushroom until soft. Add the garlic, spinach, salt and pepper and cook and stir to combine. Remove from the heat and stir in the parmesan. Distribute the mixture evenly between the mushrooms and place back under the grill for a couple of minutes, until brown.

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Pot Roast Beef Heat oven to 160C/140C fan/gas 3. Rub the meat with 1 tsp of the oil and plenty of seasoning. Heat a large flameproof casserole dish and brown the meat all over for about 10 mins. Meanwhile, add 2 tsp oil to a frying pan and fry the carrots and celery for 10 mins until turning golden. Serves: 4 Calories: 487 Ready in: 2hrs 30 minutes • 1kg silverside or topside of beef, with no added fat • 2 tbsp olive oil • 8 young carrots, tops trimmed (but leave a little, if you like) • 1 celery stick, finely chopped • 200ml white wine • 600ml rich beef stock • 2 bay leaves • 500g onion • a few thyme sprigs • 1 tsp butter • 1 tsp light brown or light muscovado sugar • 2 tsp plain flour

Lift the beef onto a plate, splash the wine into the hot casserole dish and boil for 2 mins. Pour in the stock, return the beef, then tuck in the carrots, celery and bay leaves. Cover and cook in the oven for 2 hrs. Thinly slice the onions. Heat 1 tbsp oil in a pan and stir in the onions, thyme and some seasoning. Cover and cook gently for 20 mins until the onions are softened. Remove the lid, turn up the heat, add the butter and sugar, then let the onions caramelise to a dark golden brown, stirring often. Remove the thyme sprigs, then set aside. When the beef is ready, it will be tender and easy to pull apart at the edges. Remove it from the casserole and snip off the strings. Reheat the onion pan, stir in the flour and cook for 1 min. Whisk the floury onions into the beefy juices in the casserole, to make a thick onion gravy. Serve.

ut Roast N d fe uf st h ac in Sp d an ut Buttern Preheat the oven to 175°C/ gas 3. Peel the butternut squash, remove the seeds and cut into chunks. Place in a pan of water and bring to the boil. Boil for 10–15 minutes until tender, drain and mash, and set aside. Add the oil to a pan over a medium heat, then add the onion, add the red pepper and cook for another 4–5 minutes. Add the garlic, mix well and remove from the heat and allow to cool. Serves: 8 Calories: 348 Ready in: 70 minutes • 100g butternut squash, boiled, then mashed • 2 dashes sunflower oil • 1 onion, finely chopped • 1 red pepper, finely chopped • 2 cloves garlic, crushed • 150g mixed unsalted nuts (almonds. walnuts, Brazil nuts, hazelnuts) • 2 eggs, lightly beaten • 150g ground almonds • 200g pack cooked chestnuts, finely chopped • pinch pepper • 2 tbsp water • pinch ground nutmeg • 100g spinach, cooked and well drained (130g frozen and defrosted, or 250g fresh) • 25g dried cranberries

Divide the nuts into 3 piles. Reserve a third of the nuts whole and set aside. Roughly chop another third and finely chop the final third. Add the eggs to a bowl with the ground almonds, onion, red pepper, finely chopped and roughly chopped nuts, the chestnuts, pepper, water and nutmeg. Mix thoroughly. Rub remaining oil around a 1lb loaf tin and line it with greaseproof paper. Add two-thirds of the egg mixture and press it around the tin to line it, leaving room in the centre for the filling. Add the butternut squash followed by a layer of spinach to the centre. Finally, sprinkle on the cranberries. Next, carefully add the rest of the egg mixture to create a lid and sprinkle with the reserved whole nuts, pressing them gently into the topping. Cover with a piece of foil and place the loaf in another, larger oven dish. Fill with water to hal-way up the loaf tin. Cook in the oven for 30 minutes, then remove the foil and cook for another 10 minutes. Remove from the oven, turn out onto a plate and serve


N I A M E TH

n o i t c a r Att

st, or a o r t u n a , y e k r l tu From traditiona iece p e r t n e c e h t m l for beef – what wil eal? m y a d s a m t is r h of your C

One Pan Turkey Breast and Root Veg Heat oven to 200°C. With vegetable peeler, remove 6 strips lemon zest, thinly slice crosswise. In small bowl, combine butter, garlic, mustard, lemon zest and 1/2 teaspoon each salt and pepper; set aside. Remove skin from turkey-breast halves and set aside. Rub butter mixture all over turkey breasts. Serves: 8 Calories: 530 Ready in: 3hrs 30 minutes

Place one breast half on top of the other, arranging so 1 thick side and 1 thin side are sandwiched together. Wrap breasts in skin and tie with butcher’s twine to form log shape.

• 1 lemon • 6 tbsp. butter, at room temp • 4 cloves garlic, crushed with press • 2 tbsp. Dijon mustard • 1kg turkey-breast halves, deboned • 400g medium shallots, halved lengthwise (left in their skins) • 1 tsp. olive oil • 400g small potatoes (about 8), scrubbed and halved lengthwise • 350g small parsnips (about 4), trimmed, scrubbed and halved lengthwise • 400g small thin carrots (about 12), trimmed and scrubbed

On large baking tray, toss shallots with oil and 1/4 teaspoon each salt and pepper. Arrange them in centre of sheet and place turkey on top. Roast for 60 minutes. Remove from oven and transfer turkey to cutting board. Add potatoes, carrots and parsnips to baking tray and mix with shallots and 1/2 teaspoon each salt and pepper; arrange in even layer. Place turkey on top of vegetables and roast until the vegetables are golden brown and tender, 35 to 45 minutes more (remove vegetables that are done before turkey). Serve with pan juices and vegetables

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FINISH with a FLOURISH

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Chocolate Mousse

Roasted Spiced Apples

Serves: 4 Calories: 167 Ready in: 20 minutes

Serves: 4 Calories: 129 Ready in: 60 minutes

• 85g dark chocolate, 70% or darker • 1 tbsp cocoa powder, plus extra for dusting • ½ tsp coffee granules • ½ tsp vanilla extract • 2 egg whites • 1 tbsp golden caster sugar • 50g full-fat Greek yogurt • handful raspberries, to decorate

• 4 medium Bramley apples, each weighing about 200g/8oz • 4 tbsp clear honey • ½ tsp ground cinnamon • finely grated zest and juice of 1 large orange • 250g blackberries

Preheat the oven to 180C/gas 4/fan 160C. Chop up the dark chocolate finely and place into a bowl. Add the cocoa, coffee and vanilla with 2 tbsp cold water and place the bowl over a pan of simmering water. Stir well until melted and remove from the heat. Add in 2tbsp of boiling water to thin out the mixture and leave to cool down. Once cool, mix in the yoghurt. Whisk the egg whites to soft peaks and add the sugar and continue to whisk until thick and shiny. Fold a third of the egg white and sugar mix into the chocolate using a metal spoon and then gently fold in the rest until it is evenly mixed and you can see no white. Spoon the mixture into four dishes and leave to chill in the fridge. When it comes to serve, top with a couple of raspberries and dust with cocoa powder.

Core the apples so you have a hole the size of a pound coin in the centre. Make a cut just into the skin around the middle of each apple. Stand the apples in a shallow baking dish large enough to take all four. In a bowl, mix together the honey, cinnamon and orange zest, put an equal amount into the cavity of each apple, then pour the orange juice into the bottom of the dish. Roast the apples for about 40 minutes, basting with the orange juice occasionally. Then, when the apples are almost ready, spoon the blackberries around and over the top of each apple. Return to the oven for 10 minutes. Remove from the oven and serve hot.


Mix the currants, raisins, cranberries and mixed peel into a bow with the alcohol and stir well to combine. (If you wish, you can do this part the day before and leave to soak overnight) Combine the mixed spice and ground almonds in a bowl and with clean hands, rub in the olive oil spread into the mix to form large crumbs.

Serves: 12-16 Calories: 245 Ready in: 5 hours

Add in the soaked fruit, chopped nuts, breadcrumbs and sugar and mix well to combine.

• 150g currants • 200g raisins, chopped • 125g dried cranberries, chopped • 100g mixed peel • 4tbsp brandy, rum or whisky • 100g ground almonds • 3tsp mixed spice • 50g reduced-fat olive oil spread, plus extra to grease • 40g walnuts, chopped • 40g blanched almonds, chopped • 75g fresh gluten-free multigrain breadcrumbs • 50g light muscovado sugar • 3 eggs • 200g mashed butternut squash • 1tsp vanilla extract

Whisk the eggs and the squash in a new bowl and add to the fruit mixture and combine well with a wooden spoon. Grease a pudding basin and line with baking paper. Spoon the pudding mixture into the basin. Top the pudding with two layers of baking paper and a layer of foil. Cover the top with a piece of muslin and secure around the edge with some string. Place a heat-proof saucer upside down in the base of a deep pan. Sit the pudding basin on the top and pour boiling water over the basin until it reaches halfway up. Loosely cover the pan and simmer the pudding for 5 hours, topping up with water to ensure it stays halfway up. Very carefully remove the basin and untie the muslin. Leave to stand for 10 minutes and serve!

Preheat the oven to 150C/130C fan/gas 2. Cover a large baking tray with baking paper and use a pencil to draw a 20cm circle in the middle. Turn the paper over. Mix together the cornflour, vinegar and vanilla, and set aside. Whisk the egg whites in a large bowl until the mixture stands in stiff peaks. Tip in 1 tsp of caster sugar, beat for a few seconds, then carry on adding and whisking in the caster sugar, 1 tsp at a time – this will give you a thick, shiny mixture.

Berry Pavlova Serves: 8 Calories: 189 Ready in: 1 hour 30 minutes For the meringue • 1 tsp cornflour • 1 tsp white wine vinegar • ½ tsp vanilla extract • 3 large egg whites, at room temperature • 75g golden caster sugar • 50g icing sugar For the filling • 100ml whipping cream • 200g 2% Greek yogurt • 85g half-fat crème fraîche • 2 tsp golden caster sugar • 650g frozen berries (defrosted and drained of liquid) • 1/8 tsp icing sugar, for sifting • a few small mint leaves (optional)

Gently fold in half the sifted icing sugar with a large metal spoon. Add the rest of the icing sugar in the same way, being careful not to overmix. Fold in the cornflour mixture. Secure the parchment with some meringue mixture or a bit of margarine in the corners. Put a couple of large spoonfuls of the meringue mixture into the middle of the circle on the baking parchment, then spread it out gently with a spoon or spatula to make a 15cm circular base, about 1.5cm thick. Place a large spoonful of meringue on top of the edge of your meringue base to come out to the edge of the pencil circle. Repeat with 7 more spoonfuls in the same way, creating the raised edging for the Pavlova and leaving a wide hollow for the fruit and cream to go in later. Bake for 1 hr – if you gently tap the meringue, it should sound crisp. Turn off the oven but leave the meringue inside for 1 hr to cool gradually. Very carefully peel off the baking parchment and leave to cool completely on a wire rack. When you are ready to serve, whisk the cream to stiff peaks and fold in the Greek yoghurt and then the crème fraiche and sugar. Pop half the drained fruit into the base of the meringue base. Spoon half the cream/yoghurt mixture over the top of the berries and repeat the two steps again to create a couple of layers of fruit and cream. Dust the top lightly with icing sugar and serve.

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ON FESTIVE

hosting duties… Steak Lettuce Cups Serves: 20 Calories per canape: 22 Ready in: 15 minutes • 200g steak, excess fat trimmed • 4 Baby Gem lettuces • ½ tbsp cold pressed rapeseed oil For the chimichurri • 1 tbsp chopped parsley • ½ tbsp cold pressed rapeseed oil • 1 small garlic clove, crushed • 1 tsp red wine vinegar • pinch of dried oregano For the chilli & lime sauce • ¼ red chilli, finely chopped • 1 lime, zested and juiced • ½ tsp fish sauce • 1 tsp groundnut oil • pinch of sugar

Mix the chimichurri ingredients with 1 tbsp water, season and set aside. Mix the ingredients for the chilli & lime sauce and set aside and separate the baby gem lettuces so you have 20 leaves (‘cups’). Heat a non-stick frying pan over a medium-high heat. Coat the steak in the oil, season, then fry for 2-3 mins on each side. Set aside for 10 mins, then cut into 20 slices. Place a steak strip on each cup. To serve, top half with the chimichurri and half with the chilli & lime sauce.

Stuffed eggs Serves: 24 Calories per canape: 59 Ready in: 30 minutes

Boil the eggs for 7 mins, drain and put into iced water to cool quickly. Once cool, carefully remove the shells, then cut in half lengthways.

• 12 medium eggs • 6 tbsp natural yogurt • 2 tsp English mustard • 2 tbsp finely chopped parsley For the salmon eggs • 50g smoked salmon • Sprigs of fresh dill For the chorizo crumb eggs • 25g chorizo, skin removed and finely chopped

Scoop the yolks into a bowl and mash with the yogurt, mustard and parsley. Spoon the mixture back into the eggs. For the salmon eggs, top each with a strip of salmon and snip over some fresh dill. For the chorizo version, fry the chorizo gently in a non-stick pan until the oil runs out and the chorizo is crisp. Scatter over the eggs when cool. Keep chilled until ready to serve.


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Sweet Potato Pakoras Serves: 12 Calories per canape: 50 Ready in: 40 minutes • 1 large brown onion • 2 large red onions • 1 large sweet potato • 1 spring onion, finely chopped • 1 tsp ground coriander • 1 tsp ground cumin • 1 tsp garam masala • ½ tsp Chilli Powder • Salt • Freshly Ground Black Pepper • Low Calorie Cooking Spray

Smoked salmon sushi Serves: 32 Calories per canape: 49 Ready in: 30 minutes • 300g sushi rice • 2 tbsp rice or white wine vinegar • 1 tsp caster sugar • 1 large avocado • juice ½ lemon • 4 sheets nori seaweed • 4 large slices smoked salmon • 1 bunch chives • sweet soy sauce

Preheat your oven to 200°C. Line a baking tray with baking parchment and set aside. Place a large sweet potato in the microwave (prick it first) for 8-10 minutes. Chop the root end from the onion and peel. Slice or grate the onion very thinly.Squeeze the juice from the onions with your hand over the sink and place the onion into a large bowl. Combine the ground coriander, ground cumin, garam masala, chilli powder, spring onion, salt and pepper in a bowl and add to the onion mix. Stir well to combine. Next grate in the cooked sweet potato and using your hands, gather the mixture together until it forms a ball. Split the mixture into 12 small balls and place on the baking parchment. Spray with low calorie cooking spray and place in the oven for 20 minutes.

Place the rice in a pan with 600ml of water and bring to the boil. Cook for 10 minutes until the water is absorbed and the rice is cooked through. Stir through the vinegar and sugar and leave covered to cool. Slice the avocado and put in a bowl with lemon juice stirring around to ensure the slices are covered in the juice. Divide the rice equally between the nori seaweed sheets and spread, leaving a 1cm border at the top and bottom of the sheet. Lay the slices of salmon over the rice, followed by chives and then the avocado in the middle. Fold the bottom edge of the seaweed sheet over the filling and roll it up firmly. Dampen the top border with a little water and seal the roll. Slice the roll into about 8 pieces. Repeat with the rest of the ingredients until you have 32 pieces.

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