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It’s All Good (Part 2) : Crab With Mango And Coconut, Orange-zest brownies, New York Avocado Toast

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Crab With Mango And Coconut

Serves 4

·         30g cashews

·         2 garlic cloves

·         Thumb-size piece of fresh ginger, peeled and chopped

·         2 sweet chilies, seeded (if you are using normal red chilies, only use 1½ chilies as they have more heat than the sweet variety)

·         1tbsp nam pla (fish sauce)

·         3tsp coconut palm sugar

·         2 limes(juice of ½limeand the rest cut into wedges for serving)

3tsp coconut palm sugar

3tsp coconut palm sugar

·         300g crab meat. picked through for shells

·         1 firm, slightly under-ripe mango, peeled, pitted and cut into fine strips

·         Handful of fresh coriander leaves

·         2 spring onions, sliced on the diagonal

Handful of fresh coriander leaves

Handful of fresh coriander leaves

·         A few radicchio leaves or leaves of your choice

·         Extra virgin olive oil

·         Lemon

·         Sea salt

·         2thsp shaved or desiccated dried coconut

1.    Preheat the oven to 180C/350F/Gas Mark 4. Place the cashews on a baking sheet and roast in the preheated oven for about 10 minutes or until they begin to color. Watch them carefully, as they will burn quickly!

2.    Using a pestle and mortar, pound the garlic, ginger and chilies (keeping 1/2 chili aside for serving) until you get a good paste. Add the fish sauce, coconut sugar and lime juice. Mix everything together until well combined.

3.    Squeeze any excess liquid from the picked crab. In a large bowl, combine the crab, mango, coriander (leaving some aside for serving), spring onions and roasted cashews. Then add the sauce and mix gently.

4.    Dress the radicchio leaves with a little oil, a squeeze of lemon juice and a pinch of salt. Pile the crab mixture on top of the leaves and finish it all off with the coconut and reserved coriander and chili, sliced. Serve immediately with the lime wedges.

Per serve: 271 calories, 12.1g fat, 5.7g saturated fat, 127g sugars, 18.6g protein

It’s good for you because...

Mango contains enzymes similar to papain in papayas, which aid your digestion. It also has high levels of phenols, which have potent antioxidant powers

Orange-zest brownies

Orange-zest brownies

Orange-zest brownies

Serves 10-12

·         225g dark chocolate, at least 70 per cent cocoa solids (there is a very minimal amount of sugar in dark chocolate. To make it completely sugar-free, look for sugar-free dark chocolate in health stores), chopped

·         110g rice flour

·         70g unsweetened cocoa powder

• 70g unsweetened cocoa powder

70g unsweetened cocoa powder

·         ½tsp baking powder

·         ½tsp sea salt

·         225g sunflower or soya spread - the Pure brand uses non-hydrogenated oils

·         170g coconut palm sugar or xylitol

·         2 eggs

·         2 egg yolks

• 2 egg yolks

2 egg yolks

·         Grated zest of 1 orange

·         100g pecans, lightly roasted

1.    Preheat the oven to 180 °C/350° F/Gas Mark 4. 1 Melt the dark chocolate in a heatproof bowl over a saucepan of simmering water, making sure that the base of the bowl does not touch the water.

2.    Sift the flour, cocoa powder, baking powder and salt into a bowl. In another bowl, beat the butter with the sugar until the mixture is pale and fluffy. Slowly mix in the eggs and the egg yolks then add the melted chocolate and orange zest. Finally, stir in the sifted ingredients and the pecans.

3.    As the melted chocolate cools, the mixture will become increasingly stiff and difficult to mix, to the point that you may think you have made a mistake and need to add more liquid - but don’t! This is exactly what makes these brownies so decadently chewy and dense in texture. If you have a food mixer, too, it makes the job a little easier, otherwise work those triceps!

4.    Spoon the mixture into the baking pan and, with the back of a metal spoon, level the top. Dipping the spoon into hot water every now and again prevents the mixture from sticking. Bake in the preheated oven for 25-30 minutes, depending on your oven and the thickness of your brownie. A skewer inserted into the center should come out with a bit of the mixture still on it, as the brownie will firm up once it has cooled completely and the chocolate sets. Once cool, cut into small squares, then devour!

Per serve: 324 calories, 21.1g fat, 6.6g saturated fat, 10.3g sugars, 4.9g protein

It’s good for you because...

Xylitol is natural sugar alcohol that is a great alternative to processed sugar. It helps to prevent tooth decay because the mouth bacteria can’t convert it into damaging acids that attack your tooth enamel. In small amounts, it also helps to decrease the formation of plaque

New York Avocado Toast

New York Avocado Toast

New York Avocado Toast

Serves 2

·         2 avocados

·         Grated zest of 1 lemon, and juice of 1/2 lemon

·         1tbsp freshly chopped parsley

·         Extra virgin olive oil

·         Sea salt

·         7 cherry tomatoes

·         2 slices rye or wheat-free bread

·         Sprinkling of dried chili flakes

 

7 cherry tomatoes

7 cherry tomatoes

1.    Cut both the avocados in half, remove the I stones from the center and scoop the flesh into a small bowl. Mash the flesh with a fork, leaving a few chunks here and there for texture. Season the mashed avocado with half the lemon zest and lemon juice, the parsley, a little olive oil and a small pinch of salt. Taste the mixture and adjust your seasoning if necessary.

2.    Halve the tomatoes and season them with the remaining lemon zest and juice, a little oil and just a pinch of salt.

3.    Put the bread on to toast. Cut the toast diagonally in half and divide it between two plates. Drizzle the bread with a Glug of extra virgin olive oil and a very small pinch of salt, pile the mashed avocado mixture on top, then sprinkle it with the chili flakes and serve with the tomatoes.

Per serve: 429 cals, 34.7g fat, 3.9g saturated fat, 3.7g sugars, 6.9g protein

It’s good for you because...

Parsley contains potent oils that are known to be cancer-protective, and It’s a great source of folate. Plus, avocados are packed with plenty of heart-healthy omega-3 fatty acid, so don’t be put off by the fat content of this dish

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