Valentine's Day 2017 Healthy Recipes
The Fit Couples Valentine's Day Menu Recipes
Baby Spinach Salad, Filet & Vegetables, Strawberry Protein Ice-cream.
For those of you choosing to cook for your loved one this Valentine's Day 2017, it can be a daunting task, especially if you don’t want to undo all of your hard work in the gym but still want a yummy but clean meal.
This quick, simple menu is gluten & lactose free, as well as nutritionally balanced so you can eat and enjoy without fretting over calories, fat content and carbohydrates, etc. Even a fitness competitor could eat this without breaking into a nervous sweat, by simply weighing and measuring it to fit their needs.
Although this is a clean meal, I still recommend portion control for everyone, as well as using fresh, organic produce. The ingredients listed below for each course are to serve 2 people. I’ve kept it quick and simple on purpose, so that you have more time to spend with your loved one. I recommend making the ice-cream and the dressing the morning of, or the night before you plan to serve it to save you even more time. Although they’re quick to make, the ice-cream does take a few hours to freeze properly and the dressing will mellow and become less acidic the longer you leave it.
Appetizer: Baby Spinach Salad
- 2 cups washed and dried baby spinach
- 6 baby tomatoes
- 2 tsps flax seeds or pine nuts
- Alkalizing Citrus and avocado dressing (insert link)
- Wash and dry the spinach leaves and baby tomatoes.
- In a medium size bowl toss the spinach with 2 tbsps of the pre-made dressing.
- Divide between 2 small plates, decorate with the tomatoes and then sprinkle on the nuts or seeds.
This simple, fast appetizer means you have more time to spend with your loved one and less time slaving in the kitchen. It’s packed with Vitamin A, C, Iron and a little calcium.
Main: Petit Filet with Sweet potato and asparagus
When looking for the perfect steak, opt for grass fed organic filet. Most grocery stores such as Wholefoods, Bristol Farms, Sprouts or a butcher will carry grass fed beef, or you could check out your local farmers market. If you don’t have anything like that by you, this website is a Directory of Farms, listing more than 1300 pasture-based farms, making it the most comprehensive source for grass-fed meat and dairy products in the US and Canada: www.eatwild.com
Feel free to adjust the measurements for your portions; this is just my personal preference for my husband and I for a completely guilt-free meal based on eating 6 meals per day. They’re just guidelines so feel free to adjust as needed, as we all have different energy needs. If you’re on a strict nutritional plan switch to the cut of meat suggested on your plan e.g. flank or ground beef instead of filet.
- 2 petit filet steaks (I do 4oz for me and 6-8oz for my husband)
- 10oz sweet potato (4oz female, 6oz male)
- 20 asparagus spears
- 1 crushed garlic clove
- 1/3 cup fresh chopped chives (optional)
Preparing the Vegetables:
- Scrub the sweet potatoes and cut into approx 2” slice so that they boil quicker. Leave the skin on to keep the valuable nutrients.
- Add to a pan of boiling, unsalted water (enough water to completely cover the potatoes).
- Boil the sweet potatoes for 20-25 minutes; you can tell they’re cooked when you can easily insert a fork into them.
- About 15 minutes into cooking start steaming the asparagus.
- Drain the potatoes and add the crushed garlic and chives, mash until creamy and well blended. N.B: You can add a tablespoon of unsweetened almond yogurt or milk if you prefer a creamier texture and blend in a food processor if you prefer it completely smooth, otherwise using a simple masher or fork works well enough.
Preparing the meat:
- Trim off any excess fat, although there really shouldn’t be any with this cut.
- About 10-15 minutes into boiling your sweet potatoes you should start to cook your meat, depending on how well done you like your steak. Broil, BBQ or pan sear (in a non-stick pan; you can use a teaspoon of olive oil if needed) the steaks to your preference. Approximately 5-6 minutes for medium. If you have a meat thermometer:
Well done: 160* and above
- When the steaks are cooked to your liking, remove from the pan, cover loosely with aluminum foil and let rest for 5-10 minutes before serving. This will allow the meat to continue to cook and the juices to redistribute. Since we are not using a sauce we want the meat to be as tender and juicy as possible. If you wish to remove that haven’t been reabsorbed, pat with a paper towel before serving.
Serve and enjoy. Feel free to get creative with how you serve it; e.g. you could use a heart shape mould for the mashed sweet potatoes.
-based on female measurements above: 328 calories, 28g carbohydrates, 38g protein, 7.5g fat
-based on male measurements above: 495 calories, 42g carbohydrates, 57g protein, 11.5g fat
Dessert: Strawberry Protein Ice-cream
Why not wait a couple of hours after your main course before serving dessert? 3 courses is a lot to eat in one sitting and this dessert makes a great last meal of the day because of the added protein. I’ve listed a couple of options depending on your preferences. Personally I like to minimize my sugar intake, especially at night time so I don’t use fruit in mine due to the fructose.
- 2 scoops of strawberry protein powder. I like BeautyFit's Sexy Strawberry as it's made with a unique timed-release protein matrix, so great for your last meal of the day
- 1 cup unsweetened all natural almond milk. Water doesn’t work for this as it just turns to solid ice rather than having a creamy texture)
- 2 strawberries
- Optional- 1 cup fresh or frozen strawberries
- Optional chocolate drizzle: 1 tsp organic raw cacao powder, 3 tsps water, 6 drops liquid stevia
- Whisk the protein and almond milk together thoroughly, if you are adding the fresh or frozen strawberries I suggest putting everything through the blender so that the mix is smooth.
- Split between 2 martini or ice-cream glasses or ramekin dishes and freeze for at least 3 hours.
- Wash the strawberries, make a slit down the center but not all the way through so that you can place it on the rim of the glass as decoration when you serve it.
Optional chocolate drizzle for decoration:
This is completely natural and sugar free. Raw cacao powder is awesome; it’s rich in anti-oxidants and fiber whilst being sugar free and vegan. I’ve added liquid stevia to naturally sweeten it. Decorate after the protein mix is frozen so that it sits on the top and doesn’t sink in.
- Heat 3 tsps of water and add 1 tsp of raw cacao powder and the stevia. The water needs to be hot enough to dissolve the cacao powder.
- Allow to cool for a few minutes then carefully drizzle on top of the frozen mixture. You can either serve immediately or place back in the freezer until needed.
Nutrition (per serving): approx 200 calories, 8g fat, 13g carbohydrates, 16g protein. The calories may seem high (although nothing compared to most other desserts) which is why I recommend having this a couple of hours later as a meal in itself.
Happy Valentine's Day everyone. Don't have a Valentine? Why not make it friends-night and treat them to cooking this valentines day 2017 healthy recipe menu?