Fit Meals – Healthy Twists on Classic Dishes
Cauliflower Cottage Pie & Avocado Chocolate Protein Pudding
Here is something a bit different. This is a classic case of taking a couple of British favourites, re-imagining them with a bit of a twist and then presenting them as something unusual, delicious and healthy!
Cauliflower Cottage Pie – serves four.
Cottage pie is a firm favourite with many and is traditionally made with minced beef (minced lamb = Shepherd’s Pie). However here we make use of the super healthy properties of cauliflower which include: a multitude of vitamins including B1, B2, B3, B5, B6, B9, also omega-3 Fatty Acids, vitamin K, vitamin C, protein, phosphorous, manganese and potassium, so it is also great for antioxidants.
There are even many studies linking cauliflower-containing diets with cancer prevention particularly with regards to bladder, breast, colon, prostate and ovarian cancers. It has also been shown to be a great help in terms of digestive system support, anti-inflammatory help and even in protection against cardiovascular and cerebrovascular diseases.
So now you can see why we want to make the best use of cauliflower!
– 400 grams lean minced beef
– 1 medium onion
– 1 clove garlic – crushed
– 1 beef stock cube
– 1 tablespoon olive oil
– 2 cups frozen mixed vegetables
– 1 medium-large cauliflower
– 1 vegetable stock cube
– 2 tablespoons butter
– 50 grams grated tasty
– cheddar cheese
– Salt and pepper to taste
Heat the oil in a large, deep frying pan and add the mince, onion and garlic. Cook until the meat is browned and the onion is soft. Crumble and add the beef stock cube and the frozen vegetables. Cook on a low heat until the vegetables are thawed.
Meanwhile, roughly chop the cauliflower and place in a pan of boiling water.
Add the vegetable stock cube. Cook until the cauliflower is soft – this should take 10 minutes or so. Thoroughly drain the cauliflower in a colander, put it back in the pan and then mash it into a pulp with the butter.
Place the meat mixture in the bottom of a suitable baking dish and press down flat. Spread the cauliflower evenly over the top and sprinkle with the grated cheese. Add salt and pepper to taste. Bake in the oven at 175 degrees centigrade for 35 to 45 minutes or until the top of the pie is golden brown and crispy. Serve with gravy.
Nutritional Value Per Serving:
Calories: 440, Protein 32 grams, Carbohydrate: 20 grams,
Fibre: 6 grams, Fat: 23 grams
Chocolate puddings might not sit too high on many healthy eating lists, but here is something a bit different using healthy avocado!
Avocado Chocolate Protein Pudding – Serves Two
– 1 large ripe avocado
– 2 tablespoons plain cocoa powder
– 2 tablespoons of maple or agave syrup
– 2 scoops chocolate whey protein powder
– 1 teaspoon vanilla essence
– 50 grams dark plain chocolate – melted
– ¼ cup of coconut milk
Peel the avocado and place in a bowl. Mash it into a smooth paste. Add the coconut milk, syrup, vanilla essence and melted chocolate. Once the mixture is well blended, gradually add the dry ingredients. Keep stirring to avoid any lumps forming. Once all the ingredients are combined, pour/spoon the mixture into individual ramekins and then chill for three hours minimum. Dust with a little cocoa powder before serving.
Nutritional Value Per Serving:
Calories: 512, Protein: 30, Carbohydrate: 43 grams,
Fibre: 4.5 grams, Fat: 25 grams (mostly monounsaturated)
Enjoy the healthy and delicious meals above, and connect with the WatchFit Team here.