Valentines raw food menu for two
For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/
I have devised a light two course menu of courgette noodles (courgetti), with tomatoes and cannellini beans and for ‘afters’ peanut butter truffles. The courgette is made using a ‘spiralizer’, although you can now buy them already prepared in many supermarkets. Eating courgettes this way means you can enjoy the romance and joy of pasta twirling without the carbohydrate overload. The tomatoes add some great antioxidants and the beans are a good low fat protein source, and both are a great source of fibre.
The dessert is only slightly naughty; the peanuts provide protein and fibre, the rice is gluten free, the chia seeds are bursting with omega 3 fats and the sesame seeds are a valuable source of calcium. Finally, the dark chocolate contains some nice mood enhancing endorphins. Making it an ideal choice for Valentines day
Courgette noodles with tomatoes and cannellini beans
- 2 large courgettes, spiralized (or ribboned with a vegetable peeler)
- 150g cherry tomatoes, halved
- 1 Tbsp avocado oil or virgin olive oil
- Juice and zest of ½ a lemon
- ½ tsp dried chilli flakes or ½ chilli de-seed and finely sliced
- sea salt and cracked black pepper to taste
- 1 tin of drained and rinsed cannellini beans
- Sprinkling of toasted sesame seeds
- 4-5 fresh mint leaves chopped
Leave at room temperature for 20 minutes for the flavours to marry together. Scatter over the sesame seeds and mint. Serve in a large clean bowl to share – visualise the spaghetti eating scene in the Lady and the tramp!
For dessert some little bite sized chocolate lovelies!
Peanut butter truffles
10g wholegrain puffed rice – toasted, cooled and lightly crushed
few drops of Vanilla extract
1 ½ tsp Agave, Golden syrup or Maple syrup
½ tsp Chia seeds
½ tsp Sesame seeds
40g Dark chocolate
½ tsp Coconut oil
few grains of rock salt
Mix the first six ingredients together. Blend well
Leave the balls to firm up in for fridge for at least 30 minutes
Melt the chocolate and coconut oil in a pan over a bowl of hot water or microwave on high for 1 minute
Remove the peanut balls from the fridge and dip each one in the chocolate. Place on the cling filmed tray to set. Crush a few grains of rock salt over the coated peanut balls. Leave for a few hours for the chocolate to harden. Then pop one in your beloved’s mouth and enjoy!