THIS is what you’re going to make for dinner this Valentine’s day.
Lifesum’s in-house nutritionist Frida put together this tasty 3-course menu featuring dishes all under 200 calories so you can stay on top of your health goals and still indulge the ones you love.
Frittata with Two Toppings
30 Min. 8 Servings (save leftovers for breakfast!)
2 tbsp extra virgin olive oil
1 medium onion (150g) finely chopped
2 tbsp roughly chopped fresh flat-leaf parsley
2 tbsp grated parmesan (or vegetarian alternative)
10 large eggs, beaten
1/5 stick of (20 g) butter
2 cloves garlic, crushed
8 button mushrooms
4 marinated artichokes, halved
2 oz. (50 g) roasted red pepper antipasti, drained, thinly sliced
Preheat grill. Heat oil in medium frying pan; cook onion, stirring, until soft. Stir in half the parsley. Add cheese and eggs to pan; cook over low heat, covered loosely, for 8 mins, or until edges are set.
Place under hot grill (shielding handle with foil, if necessary) until browned lightly and just set.
Meanwhile, heat butter in small frying pan; cook garlic and mushrooms, stirring until just tender; stir in remaining parsley.
Flip frittata onto board, cut into 16 wedges, arrange on a serving platter. Top half the wedges with the mushroom and half with artichokes and pepper.
Individual Baked Ricotta for Two with Roasted Tomatoes
30 Min. 2 Servings
Cooking oil (spray)
2 tsp pine nuts
1 clove garlic, peeled and crushed
2.5 oz (70 g) baby spinach leaves
5.5 oz (160 g) low-fat ricotta cheese
1 large egg white, beaten lightly
1 tbsp. coarsely chopped fresh chives
9 oz. (250 g) cherry tomatoes on the vine
2 tsp. balsamic vinegar
Preheat oven to 425 F/220 C/gas 7. Lightly spray 2 x 80ml ramekins with cooking oil.
Heat a large non-stick frying pan over low heat and fry the nuts and garlic, stirring until fragrant. Add the spinach and stir until wilted. Allow the mixture to cool for 10 mins.
In a medium-sized bowl, combine the ricotta, egg white and chive with the spinach mixture, then divide the mixture into the ramekins.
Bake, uncovered, for about 20 mins or until the cheese is browned lightly.
Meanwhile, toss the tomatoes with vinegar and place on baking tray. Roast, uncovered, for 10 mins or until softened. Serve the baked ricotta cups with the roasted tomatoes.
Frosted Chocolate and Coconut Shots
20 Min. 4 Servings
1 can (400 ml) coconut milk (full fat)
1-2 tbsp cacao powder
½ tbsp. vanilla powder (extract)
Sweetener to taste (we used Stevia)
You’re only going to use the thicker, creamy parts of the coconut milk, so make sure you don’t shake the can too much before you open it.
It’s also important that the milk is well cooled. Keep it in the fridge at least 4 hours before you use it.
Put the creamy part in a bowl. Add cacao (1-2 tbsp. depending on how chocolatey you want it), vanilla and sweetener and whip together until fluffy using a whisk or a fork.
To serve, spoon mousse into small glasses or if you want to impress, use an icing tip to pipe mousse into small shot glasses.
Keep chilled in the fridge before serving.
Why not treat your sweetheart (or yourself) to a Lifesum Premium membership to enjoy more healthy, delicious recipes like these? Happy Valentine’s Day <3
All of the content and media on Lifesum is created and published for information purposes only. It is not intended to be used as a substitute for medical advice or treatment. Users should always consult with a doctor or other health care professional for medical advice.