SENSATIONAL FROZEN DOUBLE CHOCOLATE SURPRISE: Make-ahead, Skinnier, Easy

The perfect chocolate frozen dessert: minimum effort, maximum pleasure - and it's skinnier...

Frozen double chocolate delight but still skinner...
'very velvety & light' 'like a giant truffle!

A non-frozen version was  posted in Feb 2016

            
A fabulous double layer frozen chocolate dessert, this was inspired by the Royal Opera House Pastry department and Michel Roux.  It's a treat for the serious chocolate lover - and perfect for any special occasion. 

French in origin, the marquise usually has butter, sugar, eggs and cream, as well as lots of dark chocolate -- not exactly healthy. 

67's skinny version cuts out the butter and eggs and reduces cholesterol by half.  It is still rich, though, and small portions are sensible -- and healthier.  

The two boozy flavours complement each other (try three layers if you're adventurous!). It's sophisticated but there's a version for kids (scroll down).  

There's no baking and it freezes well, though for maximum flavour take out of the freezer at least half an hour in advance. The marquise can be prepared a couple of days ahead.   

Use the best chocolate you can (at least 70%) but if you're budgeting and don't mind Cadbury's, Bournville will do.

Cost: £8.50'ish - less, depending on the chocolate
Serves: 6-8 (recipe halves nicely)

Ingred:

   400 gms dark chocolate, at least 70%
   200 gms double cream
   200 gms plain 0-fat yoghurt, not strained, but with liquid poured off 

   2 tbsp brandy/white wine/grape juice   
   1 generous tbsp syrup from candied ginger
   2 tbsp finely chopped candied ginger from syrup

   2-3 tbsp framboise raspberry liqueur or white grape juice
   150 gms fresh, sweet raspberries 
  

Method:

HOW TO..' MEDITERRANEANISE YOUR DIET & REDUCE SUGAR

Moving wholeheartedly from a low-fat to to a low-carb Mediterranean Diet is step that needs careful consideration.  In the meantime, some of the Diet's recommendations may be useful in improving general health...

Eat lots of vegetable to keep a body healthy

(Most of the information in this blog is adapted from an article in Waitrose Weekend newspaper, June 16, by Dr Michael Mosley.) [ Scroll down to Background ]


To 'Mediterraneansise' your diet, here are Dr Mosley's tips :

• cut back on carbs - bread, potatoes, pasta, rice
• increase good fats

  

  Good fats

• eat a handful of oily nuts, eg walnuts or almonds, several times a week
• eat moderate quantities of eggs, full-fat Greek yoghurt & dairy products 
• cook with olive oil
• eat less tropical fruits (grapes and melon); more apples, pears and berries
• cut out snacks
• avoid eating late at night (after 8 pm)
• vinaigrette dressings help stabilise blood sugar
• increase exercise; active muscles burn up sugar
• loose weight from your middle 
• reduce stress; it creates cortisol and encourages higher blood sugar; consider meditation 

67goingon50 comments:

• The blog favours a diet lower overall in substances linked to poor health: fat and sugar and salt and processed foods
• meditation isn't for everyone and can be expensive; yoga, stretching exercises or a 90 minute country or canal walk are good substitutes
• Try 67's advice on Principles of Healthy Eating & Graceful Aging

Background:
Dr Michael Mosley's recommendations are based on a research trial called PREDIMED, involving 7400 people.  Conducted by Spanish researchers and involving many diabetics, the trials began in 2003.   

The participants were randomly placed on the Mediterranean diet or a lot-fat, high carb diet.  On the Mediterranean diet, people were encouraged to eat eggs, nuts, oily fish and olive oil. The others were encouraged to eat low-fat diary and starchy foods like bread, potatoes, pasta and rice. 

 Those put on the Mediterranean diet were found to be:  

• 30% less likely to have a heart attack or stroke
• half as likely to develop diabetes
• far less likely to develop dementia 

Dr Michael Mosley is known for tv documentaries on biology, medicine and health.  He has been a proponent of regular short-term fasting.  He is author of The Blood Sugar Diet, Short Books, £8.99, and also writes regularly for The Times. 


Waitrose Weekend is the free weekly Food and Drink newsletter, available in Waitrose supermarkets.



B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.

NEW POTATOES VINAIGRETTE, potato salad with a twist, Easy peasy, Prepare ahead, Vegan, frugal

New potatoes have to be one of the great treats of an English summer and this version is a delight...

New Potato Salad Vinaigrette with celery, radish & red onion

This potato salad, unlike most, is flavoured with vinaigrette rather than a creamy dressing.  The potato-vinaigrette combo is so delightful you'll wonder why it's not offered more often. 

It's delicious on its own but perfectly complements the rich flesh of mackerel or leftover pork/lamb or spicy firm tofu. Add baby tomatoes and chopped herbs to heighten the bright colours.  

It takes less than 10 minutes to cook the potatoes and most of the prep can be done a day ahead.  

Cost: £2
Serves: 4-6

Ingredients:
    16oz/1/2k new potatoes, in generous 1/4 inch/ 1/2 cm slices
    2 sticks cleaned, peeled celery in 1/4 in/1/2 cm dice OR finely sliced
    3-4 radishes
    small red onion in thinly sliced rings

   1-2 cups protein of choice
    
    French vinaigrette dressing

Method:

1. Cook potatoes in boiling salted water no more than 7 mins; drain
2. Meanwhile, prepare vinaigrette
3. As soon as potatoes are drained, decant into a bowl and pour over enough vinaigrette to moisten not overwhelm; (they absorb flavour better when warm); set aside
4. When potatoes have cooled, gently mix in celery; refrigerate till needed
5. Allow potatoes to come to room temperature at least half an hour before serving time
6. Thinly slice radishes
7. Gently mix potato and radishes; add protein
8. Heap onto a platter and sprinkle onion rings over the top

 Tip:

If serving this with unadorned freshly cooked mackerel, Balsamic Vinaigrette could be used

                           more quick & easy peasy potato salads:NavBar:RecipesII/Salads  

 Please leave a comment in the box below 

This recipe  has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.   

FRESH MACKEREL PARCELS, healthy, easy-peasy

July is the peak time for fresh mackerel; get ready!

Mackerel baked with onion, lemon & sherry with a side of sauteed grapes 

Mackerel is a great fish for healthy diets; it's packed full of good oils including Omega 3 and is very easy to cook.  When it's in season and at its peak, the fresh fish provide a frugal meal.  

The fish needs good strong flavours and is often served with a fruit accompaniment to counteract its oiliness.  Don't be put off by the sauteed grapes; they are brilliant with the mackerel.

Steamed, baked or even fried with an oatmeal coating, it's a treat to have fresh mackerel.  When shopping, look for bright eyes and irridescent skin.  Buy whole fish and ask the fishmonger to either take the head off or fillet the fish for you. Only buy fillets when you trust absolutely the seller.     

Mackerel is wonderful steamed with black bean sauce but this recipe is more suitable for summer.  It's baked until just done and served with grapes and New Potato Vinaigrette.  

Cost: £2.50
Serves: 2

Ingred:
   2 fresh mackerel fillets
   a small yellow or red onion, thickly sliced
   a lemon, thinly sliced, with peel removed
   dry sherry/grape juice/white wine OR water
    

   parchment paper

   small bunch of seedless grapes
   olive oil

Method:

1. Pre-heat oven to 350f/180/gas5; slide in a small tray
2. Cut 2 pieces of parchment paper big enough to envelope one fillet each
   
3. Put two rings of onion on the bottom and lay the fillet on top
4. Lightly pepper and salt; cover with 2 slices lemon
5. Add a generous tablespoon chosen liquid
6. Take the sides of the paper up; fold over until about an inch above the fish; seal the sides in the same manner
7. Place paper parcels on tray; bake 15-20 8 mins (the cooking time is longer than usual because the flesh is firmer)
8. Remove and rest 1-2 mins
9. Meanwhile, sautee grapes in a med-hot pan until cooked through but not broken
10. When ready to serve, open parcels and slide fish onto a serving dish, pouring liquid on top
11. Serve with grapes on the side

Tips:
For a more earthy version of fresh mackerel, line a steamer tray with parchment paper; lay fillets on top of slices of ginger; cover with slices of garlic; steam 7 minutes; serve with finely sliced green onions.  This is best served warm.

                           More fish on NavBar: Recipes I 

Please leave a Comment in the box below

This recipe  has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.