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Wellbeing - Recipes
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Hot Chocolate Souffles (serves 2)
Ingredients
15g good quality plain chocolate flakes or dark chocolate
1 egg white
20g fructose/fruit sugar
1 teaspoon rum or other spirit
Fruit to serve
Method
- Heat the oven to 200 C.
- Lightly spray two ramekins with oil.
- Melt the choclate in a small bowl.
- Meanwhile, whisk the egg white until stiff, then whisk in the fructose until you have a meringue-type consistency.
- When the chocolate is melted, stir in the spirit.
- Fold the egg white mixture into the melted chocolate until well combined.
- Spoon into the prepared ramekins and bake for 15 minutes until well risen.
- Serve at once with fruit of your choice, e.g. seasonal berries.
Approximate Nutrition analysis per person:
- Energy kcal = 90
- Fat = 2.1g
- Fibre = 0.2g
- Sugars 14.7g
- Salt = trace
- Low GI
Tips
Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats
Avoid the:
Bad Fats
Trans Fats
Saturated fat
Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.
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