Me Dine Come With

Prep: 10 mins

Cook: 15 mins

Serves: 2

Try this Asian-inspired salmon supper with a nutty sesame dressing, crisp veg and comforting sweet potato mash. It’s heal.thy, lowcalorie and rich in omega-3

Ingredients

•1 ½ tbsp sesame oil

•1 tbsp low-salt soy sauce

•thumb-sized piece ginger, grated

•1 garlic clove, crushed

•1 tsp honey

•2 sweet potatoes, scrubbed and cut into wedges

•1 lime, cut into wedges

•2 boneless skinless salmon llets

•250g purple sprouting broccoli

•1 tbsp sesame seeds

•1 red chilli, thinly sliced (deseeded if you don’t like it too hot)

Method

STEP 1

Heat oven to 200C/180 fan/ gas

Chocolate & salted caramel wa e bread & butter pudding

Prep: 20 mins

Cook: 30 mins plus at least 1 hr soaking

Serves: 8

Looking for a truly comforting dessert? Bake wa es in a rich, chocolatey custard, with salted caramel hiding underneath it!

Ingredients

• 150g dark chocolate (at least 70% cocoa solids)

• 300ml double cream

• 200ml milk

• 50g butter

• 1 tbsp caster sugar

• pinch of ground cinnamon

• 1 tsp vanilla extract

• 200g canned caramel or dulce de leche

• 10 cooked wa es (we used toaster wa es)

• 4 medium egg yolks, beaten (freeze the whites for another recipe)

• icing sugar, for dusting (optional)

So, is co ee actually good for you?

Co ee is a brewed drink prepared using roasted co ee beans which are taken from the berries of the co ea plant. ere are two main species of co ee beans which are the arabica and robusta, and depending on where they are grown, both the country and the altitude determines the avour of the co ee. Co ee is rich in polyphenols, plant compounds which may have a protective antioxidant e ect. Organic fresh (beans or ground) co ee is best having a higher antioxidant content, with light or medium roast blends preferable to dark.

What are the Top 5 health bene ts of co ee?

6 and line a baking tray with parchment. Mix together 1/2 tbsp sesame oil, the soy, ginger, garlic and honey. Put the sweet potato wedges, skin and all, into a glass bowl with the lime wedges. Cover with cling lm and microwave on high for 1214 mins until completely soft.

STEP 2

Meanwhile, spread the broccoli and salmon out on the baking tray. Spoon over the marinade and season. Roast in the oven for 10-12 mins, then sprinkle over the sesame seeds.

STEP 3 melted together and is glossy. Remove from the heat and leave to cool slightly.

Remove the lime wedges and roughly mash the sweet potato using a fork. Mix in the remaining sesame oil, the chilli and some seasoning. Divide between plates, along with the salmon and broccoli.

STEP 2

Spread the caramel over the base of a baking dish (ours was 30 x 22cm), then sprinkle with a pinch of sea salt. Cut the wa es in half diagonally, then arrange over the caramel in overlapping rows.

STEP 3

Pour the egg yolks into the warm chocolate mixture, mixing well as you do until all of the egg is fully incorporated. Carefully pour the chocolate custard over the wa es, ensuring they’re fully covered. Leave to soak for at least 1 hr, or cover and chill overnight.

STEP 4

1. May help you live longer

Research published in the Annals of Internal Medicine suggests that having three cups of co ee per day may lengthen lifespan by lowering the risk of death from several conditions including heart disease. However, the mechanism and e ect of co ee’s in uence on ageing is not yet fully understood and more studies are needed.

2. May increase energy and performance

Co ee may help some people maintain alertness and energy levels thanks to its ca eine content. When co ee is consumed, it is absorbed into the bloodstream and travels to the brain where it ‘ res up’ certain neurons which may improve memory, mood, energy and cognitive function, if consumed in moderation. Other reports suggest drinking co ee before exercise may reduce rates of exertion and potentially improve athletic performance.

3. May boost metabolism

Research ndings suggest that ca eine improves weight management through boosting metabolic rate and burning fat. Researchers have speculated, therefore, that ca eine may show promise in the treatment of obesity, although more research is needed.

4. May support brain function

Method STEP 1

Fill a large pan with a few centimetres of water and set over a medium heat. Set a large heatproof bowl over the pan – it should sit on top without touching the water. Break the chocolate into the bowl, then tip in the cream, milk, butter, caster sugar, cinnamon and vanilla. Reduce the heat to low, and stir the mixture until everything has ere have been numerous studies examining a link between drinking co ee and protection against neurodegenerative diseases such as dementia and Alzheimer’s, including papers published in 2010, 2011 and 2015. e ndings to date have been inconsistent and larger studies with longer follow-up periods are required.

Heat the oven to 180C/160C fan/gas 4 and uncover the dish if it has been chilled. Bake the pudding for 30 mins until the custard is set with a slight wobble in the centre. Leave to stand for 5 mins, then dust lightly with icing sugar, if you like, and scoop into bowls to serve.

5. May help with blood sugar balance ere is some evidence to suggest that co ee, at moderate levels, may lower the risk of developing type 2 diabetes, although more research is needed. Consequently, there is still some debate over the suitability of co ee for those with type 2 diabetes.