BY CROÍ'S LEAD DIETITIAN, SUZANNE SEERY
As Valentine’s Day is approaching, it’s time to get creative! How about spending quality time with that special someone by preparing a heart healthy meal together? You can spice things up in the kitchen by using a range of herbs and spices to boost the senses and add plenty of flavour while avoiding added salt.
The colour red is often associated with love, passion and desire, so the recipes chosen feature red fruit and vegetables! Fruit and vegetables come in lots of different colours which represents the variety of antioxidants in these foods. Antioxidants are known to help keep our immune system strong, protect our body’s cells from damage and reduce the risk of developing diabetes and cardiovascular disease.
Red fruit and vegetables get their colour from Lycopene which is known to have antioxidant properties that may help to reduce blood pressure and cholesterol. Lycopene is more easily absorbed in the body when it’s cooked such as in the homemade tomato and basil soup recipe included in your Valentines dinner menu!
Not only will you have fun cooking together, you will also spend a lot less as this three course meal can be prepared for less than €20 (see recipes below)!
3 Course Valentine’s Dinner Menu:
This delicious soup costs less than €5 and takes only half an hour to make! It also contains a wide range of vitamins, minerals and antioxidants which contribute to strong hair, skin and nails, enzyme regulation and the prevention of cardiovascular disease.
- 5 tbsp virgin olive oil
- 1 bunch fresh basil
- 1 bulb garlic cloves
- 1 kg of vine / regular fresh tomatoes
- 4 semi-sundried tomatoes
- Preheat the oven to 200°C/400F/Gas Mark 6. Place the tomatoes on the vine and garlic in a large roasting pan, drizzle with 2 tablespoon olive oil and roast in the oven for 25 minutes or until the tomatoes have burst. Remove from the oven and leave to cool slightly.
- Squeeze the roasted garlic from its skin and remove the vine from the tomatoes.
- Place the garlic flesh and roasted tomatoes into a large pan, add the sundried tomatoes, basil (reserving a few leaves for garnish), and 3 tbsp olive oil. Blitz with a handheld blender until smooth, then add enough liquid to reach the desired consistency.
- Serve warm with a few leaves of basil torn, and some wholemeal brown bread.
This unique main course will bring your senses on a whole new adventure as you explore various Mediterranean spices. Not only will you be pleasantly surprised, you will also be doing your heart a favour. This lean-protein dish uses heart healthy olive oil or rapeseed oil, which are unsaturated fats. It also contains 3 servings of vegetables per portion and is high in vitamin C and fibre!
- 2 red peppers
- 1 ½ tbsp olive oil
- 124g lean turkey breast mince (< 8% fat)
- ½ small onion
- 2 garlic cloves grated
- 1 tsp ground cumin
- 3-4 mushrooms, sliced
- 400g can chopped tomatoes
- 1 tbsp tomato purée
- 1 low-salt chicken stock cube
- 2-3 teaspoons of dried oregano
- 60g low-fat mozzarella, grated
- 150g green vegetables to serve.
- Heat oven to 190C/170C fan/gas 5. Halve the peppers length-ways, then remove the seeds and core but keep the stalks on. Rub the peppers with a drizzle of olive oil and season well. Put on a baking tray and roast for 15 mins.
- Meanwhile, heat 1 tbsp olive oil in a large pan over a medium heat. Fry the mince for 2-3 mins, stirring to break up the chunks, then tip onto a plate.
- Wipe out your pan, then heat the rest of the oil over a medium-high heat. Add the onion and garlic, stir-fry for 2-3 mins, then add the cumin and mushrooms and cook for 2-3 mins more.
- Tip the mince back into the pan and add the chopped tomatoes and tomato purée. Crumble in the stock cube and cook for 3-4 mins, then add the oregano and season. Remove the peppers from the oven and fill them with as much of the mince as you can. (Don’t worry if some spills out it – it will go satisfyingly crisp in the oven.) Top with the cheese and return to the oven for 10-15 mins until the cheese starts to turn golden.
Enjoy and feel guilt free in building your own fruit bowl! This activity is fun, rewarding and will allow you to show your great creative self.
Choose a mixture of berries such as strawberries, raspberries and seasonal fruits.