Comfort food CAN be healthy: The clever ingredient swaps that cut calories and boost nutrients in your favourite winter warmers

CHILLI CON CARNE 

Chilli Con Carne

Ingredients: 1 tbsp sunflower oil; 1 large onion, finely diced; 2 garlic cloves, finely sliced; 1 red pepper, deseeded and finely chopped; 1 heaped tsp hot chilli powder; 500g lean minced beef; 300ml beef stock; 400g can chopped tomatoes; 2 tbsp tomato puree; ½ tsp dried marjoram; 400g can red kidney beans, rinsed and drained; sea salt and freshly ground black pepper

Method:

Heat the oil in a large pan over a medium heat for 1-2 minutes until hot. Add the onion and cook, stirring frequently, for 5 minutes. Add the garlic, red pepper and chilli powder. Stir well, then cook for another 5 minutes, stirring occasionally. Increase heat to medium-high and add the minced beef. Using a spatula or wooden spoon, break up the mince as it fries and browns – make sure you keep the heat hot enough for the meat to brown, rather than stew.

Pour the stock into the pan and add the tomatoes and tomato purée, marjoram and sugar. Season and stir the sauce well. Bring to the boil, then reduce the heat to low, until it is gently simmering. Cook for 20 minutes. Check the pan occasionally to make sure that the sauce doesn’t catch on the bottom or isn’t drying out. Add 1-2 tbsp water, if needed.

Add the kidney beans and simmer for 10 minutes, adding a little more water if that looks too dry. Taste the chilli and adjust the seasoning; add extra chilli powder if needed. Cover the pan, turn off the heat and leave the chilli to stand for 10 minutes before serving to allow the flavours to mingle.

Topping suggestion: Top your chilli with low-fat crème fraîche, chopped avocado and chopped fresh chillies. This is a lovely way to jazz up a simple dinner. Allow 70 extra calories per person for the avocado, assuming half an avocado each, and about 20 calories extra for 1 tbsp crème fraîche.

Recipe from Jane Michell, weight loss and nutrition expert, author and the founder of Jane Plan 

STRAWBERRY CHOCOLATE BROWNIES  

Strawberry Chocolate Brownies

Ingredients: 200g dark chocolate, (try to use one with around 70% cocoa content) chopped; 2medium eggs; 200g dark Muscovado sugar; 150g 0% fat Greek yoghurt; 150g plain flour; 2 tbsp Streamline strawberry jam; fresh strawberries to serve

Method: Preheat the oven to 170C/ 150 fan/ gas 3 and line a 20cmx20cm tin with greaseproof paper. Heat the chocolate over a pan of hot water, stirring occasionally. While the chocolate is melting whisk the eggs in a mixing bowl until they’re fluffy and thickened. Continue whisking, gradually adding the sugar and then stir in the yoghurt. Gently stir the melted chocolate into the egg mixture until completely combined then sieve in the flour and gently fold in. Pour half of the mixture into the brownie tin spreading into the corners then drizzle over the Streamline strawberry jam. With a skewer or tip of a knife, lightly swirl the jam into the mixture. Add the remaining mixture, again spreading to the corners then bake for 30-35 minutes until the brownie has a crust on top but is still soft in the middle. Leave to cool in the tin then cut into 16 squares. The consistency improves the next day, so if you can bear it keep them in an airtight tin overnight and serve the following day, with fresh strawberries. 

Recipe from Streamline Foods 

HIGH PROTEIN PANCAKES 

Makes 4 x 6 four-inch pancakes.

High Protein Pancakes 

Ingredients: 240g ground almonds; 1 tbsp milled flaxseeds; 1 tsp baking soda; 1 large egg; 2oz/60g unsweetened almond milk; 240g coconut milk; 2 tbsps coconut oil, melted

Method: Mix the ground almonds, flaxseeds, and baking soda. In a separate bowl, whisk the eggs, then add the milk and oil and whisk together. Whisk the mixtures together gradually, adding more milk if needed, one tablespoon at a time, to make a nice pancake batter. Lightly oil a frying pan and heat over medium heat, and pour a cup of batter into it. Cook for three minutes each side. Serve with fruit, maple syrup, Greek yogurt etc.

CAULIFLOWER PIZZA  

Cauliflower Pizza

Ingredients for the pizza base: 1 cauliflower; 8oz/225g brown rice flour; 2 tbsps chia seeds with 120mls  water; half a mango; 1 lemom; dried herbs; salt

Ingredients for the topping: Add toppings of your choice, e.g. tomato puree, mushrooms, spinach, basil, tomatoes

Method: Place the chia seeds in a cup with the water for 10-15 minutes, so that the mixture becomes gelatinous. Process the cauliflower in a blender, then place the mixture in a tea towel and squeeze out all the water, thoroughly. Combine all the pizza base ingredients together; flatten the dough out and place on a baking tray – oil the tray slightly to prevent sticking. Bake in the oven on 200°C / 390°F / gas mark 6 for about 25 minutes. Once cooked, add your topping and place back in the oven for a further seven minutes. A really delicious alternative to pizza – you will be so surprised how scrumptious it is. 

APPLE AND QUINCE CRUMBLE

Apple and quince crumble

Ingredients: 4 quince, peeled and cut into eighths (use pears if you cannot get quince); 4 apples; 100g raisins; 1⁄2 tsp ground allspice 1⁄2 tsp ground cinnamon 1⁄2 tsp sea salt; 4 tbsp coconut flour 100ml apple juice

For the crumble topping: 150g coconut oil, melted 250g rice flour 100ml agave nectar; 1⁄2 tsp sea salt; 60g chopped nuts

To serve: Natural yogurt

Method: Preheat the oven to 190oC/gas mark 5. Put the quinces in a small saucepan with water and cook for 10 minutes. Put the apples, sultanas/golden raisins, allspice, cinnamon, salt, almond flour, apple juice and cooked quince in a mixing bowl. Stir to combine, making sure you turn and coat every piece of fruit. Put the mixture into a 25cm square baking dish. Bake in the preheated oven for 15–20 minutes, until the juices are bubbling. Put the coconut oil, flour, agave nectar, salt and pecans in a large bowl. Bring together using your hands, until a sticky dough forms. Remove the baking dish from the oven and scatter the dough randomly over the fruit. Return to the oven and bake for a further 10–15 minutes, until the crumble is golden. Allow to cool slightly before serving with a yoghurt.

FISH PIE

Fish pie

Ingredients: 500g potatoes diced; 1 medium swede cut into chunks; 200g soft cheese with herbs 150ml vegetable stock; 650g skinless, boneless cod, cut into large chunks 100g cooked peeled prawns; 1 tsp chopped fresh parsley; Cheese

Method: Boil the potatoes and swede until tender for 20 minutes. Preheat the oven to 190C/ gas 5/fan 170C. Put the soft cheese and stock into a large saucepan and heat gently until smooth. Stir the fish into the sauce with the prawns and parsley. Put the mixture into a baking dish. Drain the potatoes and swede, mash them well and season with black pepper. Spoon the mash over the fish to cover it completely. Bake for 25-30 minutes, then grate some cheese and add to the top and grill for five minutes. Serve with vegetables of your choice.

Recipes from Christianne Wolff, author of The Body Rescue Plan and The Body Rescue Detox Recipe Book 

PHIL VICKERY’S GLUTEN FREE CORNFLAKE, SWEET POTATO AND PECAN BROWNIES

Gluten free cornflake, sweet potato and pecan brownie

Ingredients: 100ml light extra virgin olive oil, plus extra for greasing baking tin; 150g bitter chocolate, chopped; 120g gluten free flour (for best results, see recipe below); 100g finely crushed Gluten Free Honey Corn Flakes; 1 tsp baking powder; quarter teaspoon xanthan gum; 150g roughly chopped pecans; 150g soft brown sugar; 2 medium eggs, room temperature; 250g skinless cooked sweet potato pulp (warm)

Gluten free flour ingredients (makes 500g): 175g sorghum flour; 175g potato starch; 150g tapioca flour

Method: For this recipe begin by making the gluten free flour. For best results, thoroughly sieve together the sorghum flour, potato starch and tapioca flour. Alternatively the three ingredients can be mixed together in a food processor and pulsed until combined. Next pre-heat the oven to 200°C, gas 6. Line a 25cm square baking tray or baking dish with parchment paper and oil well. Melt the chocolate and oil together over a pan of simmering water, or gently in the microwave. Be careful that the chocolate doesn’t get too hot while doing this. In a bowl mix together the gluten free flour, finely crushed cornflakes, baking powder, xanthan gum, pecans and sugar. Pour the warm oil and chocolate mixture into the warm potato pulp and beat well before adding the eggs. Finally add the flour mixture to the wet ingredients and stir well. Spoon the mixture into the baking tin and bake for about 30 minutes, or until set, the exact time of baking will depend on your oven. Remove from the oven and leave to cool slightly before cutting in to squares to eat immediately, or freeze for future use.

Tips: To create the perfect sweet potato pulp bake two medium sweet potatoes in their skins for about 45 minutes at 190 °C, gas mark 5. Once the potatoes are soft slice them in half and scoop out the flesh.

Recipe from Nestle

Banana and date flapjacks 

BANANA AND DATE FLAPJACKS 

Ingredients: 100g dates, pitted and soaked in 100g boiling water; 85g ripe banana (when peeled) - about one small one; 1tsp homemade vanilla extract (if avoiding sugar), or 1tsp bought; 50g virgin, organic coconut oil, melted; ½ tsp bicarbonate of soda; 250g gluten-free oats (or 'normal' oats if you can tolerate gluten)

Method: Place the dates in a bowl with the boiling water and leave to soak for at least five minutes. Once soaked, tip the dates and water into a food processor or blender along with the banana, melted coconut oil, vanilla extract and bicarbonate of soda. Process until smooth and paste-like. Tip the paste into a bowl and add the oats. Stir to combine, then place the mixture in a greased oven-proof dish measuring approx. 20 x 15cm. Bake in a pre-heated oven at 180 degrees, 160 degree fan, gas mark 4 for approx. 25 minutes until golden and firm. Once cool cut up and store in an airtight container for up to 4 days

Recipe from recipe developer and food blogger Vicki Montague

DOUBLE LAYERED RAW VEGAN CARROT CAKE WITH THICK CASHEW CREAM CHEESE FROSTING AND SUPERFOOD TOPPINGS

Raw vegan carrot cake 

For the carrot cake; 2 large carrots, peeled; 180G coconut flour; 180g pitted dates; 150g dried pineapple; 50g unsweetened shredded coconut; 1/2 teaspoon ground cinnamon

Method: Cut the carrot into small chunks. Throw all the ingredients (including the carrots) in your food processor. Pulse the food processor until it’s all in really small pieces and sticks together

For the cashew frosting: 300g raw cashews, soaked for two hours; 2tablespoons of freshly squeezed lemon juice; 2 tablespoons of liquid coconut oil; 1/3 cup coconut nectar

Method: Blend all the ingredients in your high-speed blender until smooth. Using as little water as possible. Transfer to a bowl and set aside.

For the toppings: Goji berries and dried fruits; chopped nuts and shaved almonds; bee pollen

Method: Start by making the cashew cream cheese frosting. Ideally you’ll soak the cashews for 2 hours or so to soften them up and activate the nuts so as to be easier on the digestive system. Drain the water from your nuts and then simply blend everything together in a high speed blender until smooth. You’ll need a bit of water to blend everything together, but try and use as little as possible as we want to achieve the thickest and creamiest topping ever. The coconut oil will keep the frosting smooth whilst the coconut nectar will bind everything together and give the cream it’s beautiful thickness. Keep this to one side, but be careful not to eat it all before you finish the cake — we all know how tempting it is to lick the bowl!

Next, tip your diced carrots and all the other cake ingredients into your food processor. The food processor doesn’t use water, so to ensure an even texture pulse the food processor until the mix is in really small pieces and sticks together!

Tip the mix into a cake tin and tip onto greaseproof paper, and repeat so that you have to bases. Place in the fridge for an hour to help the bases solidify.

After an hour, assemble the cake. Put the thickest cake on the bottom and spread a layer of cream cheese frosting over it before placing the second layer on top and do exactly the same thing. For the final layer sprinkle your mix of superfood toppings over the top layer of frosting. Get creative with your toppings - cooking should be fun after all. Next time we’re going to get liberal with some grated lemon zest.

Slice and enjoy.

Recipe from Melanie Procter, owner and founder of Thai health and detox resort, Phuket Cleanse

Venison and fresh fennel curry 

VENISON AND FRESH FENNEL CURRY  

Ingredients: 450g cubed venison steak; 200 grams of good thick plain yogurt; Juice of one fresh lemon; 3 tbsp vegetable oil ; 1 tsp roasted cumin seeds; 1 tsp roasted fennel seeds; 1 tsp roasted nigella seeds; 1 tsp roasted mustard seeds; 1 tsp crushed & roasted coriander seeds; 4 green cardamoms, slightly bashed; 1 black cardamom, bashed; 1 small piece of cassia bark; 2 cloves; 1 bay leaf; 2 medium sliced onion chopped finely; 1 tsp turmeric powder; 4 Kashmiri chillies crushed; 1 tsp of kasuri methi; 1 tbsp finely chopped fresh ginger; 6 cloves of garlic, finely chopped; 1 large chopped tomato; 6 baby tomatoes; 1 tsp jiggery; 300ml water; 1 large bulb of fennel, sliced; 6 fresh curry leaves; salt to taste; 1 teaspoon garam masala; Small bunch of fresh coriander, chopped

Method

Place the venison in a large bowl (preferably one with a lid), add the yogurt & fresh lemon juice, mix well, cover and place in the fridge overnight.

Heat the oil in a large pan on a low to medium heat. Add the cumin, fennel, nigella, mustard seeds, crushed coriander seeds, green cardamom, black cardamom, cassia bark, cloves & bay leaf. Wait until you hear a crackle and then add the onions, turmeric, crushed Kashmiri chillies and methi, as well as the ginger and garlic.

Sauté on a low heat for five minutes, then add the chopped tomato, baby tomatoes and jaggery, reduce the heat to low, and allow all the ingredients to cook for at least 15 minutes.

Now add the venison and increase the heat (please make sure you bring the venison up to room temperature for 15 minutes before adding to the pan), cook for a further 15 minutes, add the water and simmer for at least 30 minutes. Remove the lid and add the fresh sliced fennel and fresh curry leaves, stir well and replace the lid on the pan for a further 15 minutes.

Remove the lid, switch off the gas, and add the garam masala and fresh coriander.

Recipe from Chef Anjula Devi.