Some healthy treats you’ll love to eat

 

Snack attack ... Jean-Christophe Novelli shows how to make treats a bit healthier

WORRYING research found more than HALF of us have no idea how much saturated fat we consume.

But most adults agreed knowing the condition of their heart would motivate them to look after themselves.

Tips ... Jean-Christophe Novelli

The survey, commissioned to promote Flora's new Heart Age Calculator, found time and money were the biggest factors that made families eat the wrong foods.
Celebrity chef JEAN-CHRISTOPHE NOVELLI, who is working with the firm, says: "Cooking foods from fresh is the best way to keep a healthy diet and it need not take long to prepare.
"The key is to remove all fat from meats, use a steamer for veg and fish and use low-fat spreads instead of butter or oil."
Here, Jean-Christophe makes over some traditionally unhealthy treats to prove tasty does not have to be fatty.

HEALTHY BEEF BURGER
(Serves 4)

INGREDIENTS: 350g (12oz) extra-lean beef mince; 1 small onion, finely chopped; 115g (4oz) finely grated carrot; 25g (1oz) fresh breadcrumbs; 25g (1oz) herbs; 1 egg, beaten; 1 tbsp tomato puree; 1 tbsp Dijon mustard; 4 soft white rolls; lettuce, tomato and cucumber.
INSTRUCTIONS: Preheat grill to high. Place mince, onion, carrot, breadcrumbs and herbs in a bowl and mix well together. Add enough egg, tomato puree and mustard to bind the mixture.
Use wet hands to divide the mix into 4 and shape into burgers.
Cook under the grill for 5-6 minutes on each side until browned and cooked through. Serve in the rolls with the salad.

INDIAN CHICKEN TAKEAWAY CURRY
(Serves 4)

Curry some favour ... with a healthy Indian meal

INGREDIENTS: 4 chicken breasts, cubed; juice of 1 lemon; 4 tspn clear honey; 2 tspn Madras curry powder; half a tspn ground coriander seed; 1 tbsp vegetable oil; 2 red chillies, chopped; half a tspn cumin seed; 1 tbsp marge; 1 medium onion, chopped; 2 cloves garlic, crushed; 75g ginger, grated; 2 x 400ml chopped tomatoes; 1 tbsp tomato puree; 200ml chicken stock or water; a little sea salt and cracked black pepper; 1 small bunch of fresh coriander, chopped.
INSTRUCTIONS: Place the chicken into a large bowl.
Add lemon juice, honey, curry powder and coriander, then add 1 tablespoon of vegetable oil and the red chillies and combine.
Allow this to marinate. For the sauce, heat a heavy-based pan and dry fry the cumin seed for 1 minute.
Then add the marge and sauté the onion for 5 minutes.
To this mixture add the garlic and ginger, tomatoes, puree and stock. Season with pepper. Bring this to the boil then reduce to a simmer and cook for approximately 20-25 minutes, stirring occasionally.
Add the chicken, cover and simmer for 15-20 minutes or until cooked. Finish with the chopped coriander.

WALNUT AND MAPLE SYRUP STEAMED SPONGE PUDDING
(Makes 6-7 small puddings)

Sweet treat ... sponge pud

Tim Hill / Alamy

INGREDIENTS: 150g (5oz) spread/marge; 150g caster sugar; 3 egg yolks; 100g (3.5oz) self-raising flour; 3 egg whites; 30g (1oz) chopped walnuts; 6 tbsp maple syrup; half-fat crème fraiche.
INSTRUCTIONS: Beat the margarine with 100g (3.5oz) of caster sugar until light and fluffy. Gradually incorporate egg yolks. Fold in the flour.
Whisk the egg whites with the remaining 50g (1.5oz) of caster sugar to a stiff peak. Fold into the pudding mix.
Divide the walnuts and syrup between two basins. Spoon sponge mix between pudding basins.
Cover with a lightly greased foil top and place in a steamer for about 40 minutes.
Serve with half-fat crème fraîche flavoured with a little maple syrup and dust with cocoa powder.
This can be made without nuts and with golden syrup instead of maple.