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The Perfect Valentine’s Guilt Free Meal

Love is in the air and what more love can we bestow than enjoying a Guilt Free Delicious Meal for Two. In this months issue I’ve made a mouth watering 3 courses to tantalise those taste buds. Quick and easy to prepare this menu is a real winner for the month of love or for anytime you fancy a little guilt free treat. What’s more it’s gluten free, dairy free and 0% added sugar.


Mushrooms & Parma Ham with Garlic & Herb Dressing


Low Calorie Cooking Spray

300g Mushrooms

6 Slices Parma Ham (all visible fat removed)

4 Teaspoons Single Soya Cream

½ Teaspoon Garlic Granules

¼,Teaspoon Basil

4 Baby Gem Lettuce Leaves

4 Cherry Tomatoes


Spray a non stick pan with low calorie cooking spray. Wash mushrooms and cut into quarters, fry for a few minutes . Cut the Parma Ham into small pieces and add to the pan. Fry until mushrooms and Parma Ham are cooked through.

Wash the lettuce, quarter the cherry tomatoes and out two leaves with the tomatoes on each plate.

For the Dressing

Mix the cream, basil and garlic together with a spoon and drizzle over.


Steak with Red Pepper Salsa served with Garlic & Herb Potatoes & Griddled Asparagus


Low Calorie Cooking Spray

2 Lean Steaks of your choice

2-3 Large Potatoes, peeled and cut into chunks

Teaspoon Garlic Granules

Teaspoon Oregano

Pinch of Chilli Flakes

1 Jar Chargrilled Red Peppers

1 Small Onion or equivalent in Frozen Chopped Onion

2 Teaspoons Smoked Paprika

1 Teaspoon Garlic Granules

½ Teaspoon Oregano

10 Asparagus shoots


Place the potatoes in a non stick microwaveable bowl, cover with cling film and microwave on high for 6 minutes, shaking half way through.  Carefully remove cling film and spray a non stick oven tray with low calorie cooking spray. Pour the potatoes into the tray and sprinkle over Garlic Granules, oregano and chilli flakes. Gently toss to fully coat and place in a preheated oven at 190 Degrees/Gas Mark 5 for ten minutes. Shake halfway through cooking.

Place the steak in a hot non stick pan or griddle pan sprayed with low calorie cooking spray. Cook to preferred taste (see timings below) then remove from pan and wrap in tin foil, leave to rest.

Next drain the peppers and place into a blender with the onion, paprika, garlic granules and oregano. Pulse until finely chopped but not completely blended. Transfer to a pan and heat gently.

Place Asparagus into the griddle pan

and cook for 3-5 minutes.

Serve the steak, potatoes and asparagus on a warmed plate and top with red pepper relish.

Desert (makes 4)

Valentine’s Raspberry & Caramel Sundae With Raspberry Foam


300g Defrosted Frozen Raspberries sprinkled with 1 Tablespoon Granulated Sweetener (keep the juice)

2 Packets of Silken Firm Tofu

4 Tablespoons Granulated Sweetener (x2)

2 Teaspoons vanilla Flavouring

2 Teaspoons Caramel Flavouring

Tablespoon Chopped Mixed Nuts

200g Frozen Raspberries

1 Meringue Nest

Low Calorie Aerosol Cream

¼ Teaspoon Xanthan Gum (available in the gluten free/baking aisle in most major supermarkets)


Place on packet of tofu into a blender with 4 tablespoons granulated sweetener and 2 Capfuls Vanilla Flavouring. This can now be divided into the Sundae dishes.

Using the other packet of tofu and caramel flavouring repeat the blending process.

Drain the raspberries into a bowl or jug. Add the xanthan gum to the juice and mix with an electric mixer to create a foam.

Now Add the next layers to the Sundaes with Raspberries then caramel tofu and a fine sprinkle of nuts. Crush up the meringue and divide between the glasses, top with a tablespoon of light aerosol cream, nuts and drizzle over raspberry foam.

For Steak Perfection cook as follows:

Rare - Fry on each side for 2 minutes

Medium Rare - Fry on each side for 3 minutes

Medium - Fry on each side for 4 minutes

Well Done - Fry on each side for 5 minutes

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