Men’s Health Australia - 01.07.2018

CACAO CARIBBEAN FISH

SERVES 3

• Tomatoes, 3


• An onion,finely
  chopped


• Garlic cloves,2,
  grated


• Fresh ginger,3cm


• Curry powder,4tsp


• Roasted cacao
  nibs,5tbsp


• Coconut milk,750ml


• Water,350ml

SERVES 2

• An onion,½, finely
  chopped


• Garlic cloves,2, grated


• Pancetta,38g


• Minced beef,250g


• Tinned chopped
  tomatoes,100g


• Tomato puree,100g


• Red wine,125ml


• Dark chocolate,50g,
  in small pieces

METHOD

Skin, deseed and cut the

tomatoes into quarters. Fry the

onion, garlic and ginger in a pan

with a splash of sunflower oil,

then add the curry powder,

cacao nibs and tomatoes.

Leave to cook for 2min. Stir in

the coconut milk and water

and bring mixture to the boil.

Add the fish, then simmer for

3min before ladling over the

heated rice.

METHOD

Pre-heat the oven to 140°C. In a

casserole dish, fry the onion and

garlic, then cut the pancetta into

1cm slices before adding it to the

pan, along with the minced beef,

to brown for 10min. Stir in the

tomatoes, puree and red wine

and bring to the boil before

covering and cooking in the oven

for four hours. Finally, boil the

pasta as you melt the chocolate

into the ragu. Stir through pasta.

MILK CHOCOLATE NUT BROWNIES

SERVES 4

• Unsalted butter,200g,
  plus extra for greasing


• Milk chocolate,370g


• Caster sugar,200g


• Large eggs,3, beaten


• Plain flour,150g, sifted


• Baking powder,1tsp


• Pecans,75g, broken
  into pieces


• Whole hazelnuts,75g


• Desiccated coconut,
  3tbsp

METHOD

Preheat the oven to 180°C, then

grease and line a 20cm tray.

Melt the butter and 220g of the

chocolate in a bowl set over

simmering water. Remove from

the heat and stir in the sugar

and eggs. Fold in the flour and

baking powder, then add the

pecan nuts, hazelnuts, coconut

and remaining chocolate,

roughly chopped. Pour the mix

into the tin and bake for 30min.

Cool and cut into 12 pieces.

NOT AS YOU
KNOW IT
Step away from the Dairy
Milk. There are far more
interesting and delicious
ways to savour the cardiac,
immunological and mental
beneits of chocolate in
your diet. These recipes
from Demaison at Hotel
Chocolat will sophisticate
your sweet tooth. While
still leaving room for
brownies, obviously.

POPCORN

Get this: US

researchers

have found

300mg of antioxidants in

a serving of popcorn,

compared to 160mg in a

serving of fruit, elevating

it to superfood status.

BREAD

As we now

know, white

is a stamina

superfood – but with four

times the fibre of

wholewheat, rye bread

will maximise satiety,

helping leave cravings

behind you.

WINE

Each glass is

full of

polyphenols to

fight the free radicals

linked to heart disease.

Scientists have found

that white wine contains

an equal number to red.

SAUCES

FOR COURSES

Double-dip your way to better

health with the condiments that

complement your dim sum’s

already potent nutritional profile

CITRUS AND WHITE CHOCOLATE SALAD

SERVES 4

• Oranges, 5


• Grapefruits, 2


• Coconut sugar, 55g


• Water, 2tbsp


• Salad leaves, 80-100g


• Handful of basil leaves


• Cashew nuts, 15g


• Dressing


• White chocolate, 125 g


• Sunflower oil, 150ml


• Juice of ½ a lemon

METHOD

Place the chocolate in a bowl

and melt in the microwave, then

slowly whisk in the oil, lemon

juice and vanilla extract to make

the dressing. Peel and segment

all the citrus fruits. In a pan,

cook the sugar and water until

the syrup caramelises and then

pour over the fruit. Toss the

leaves in the dressing before

layering in a bowl with the fruit.

Serve topped with crushed

cashews and more dressing.

DARK CHOCOLATE RAGU

3

CITRUS AND WHITE CHOCOLATE SALAD MILKCHOCOLATENUTBROWNIES

DARKCHOCOLATERAGU

V ill 1

JULY 2018^51

NUTRITION