Healthy Eating Over Easter…

Recent research has shown that Easter has become a ‘chocolate-gorging fest’ and shocking statistics show that the amount of chocolate the average British child will consume over Easter will amount to 12,000 calories – the calorific equivalent of an entire week’s worth of food! Here are some healthy recipes for Easter themed food to help you stay away from too much chocolate. Bon Appetit…

Lighter Hot Cross Buns
So as not to set you back approximately 270 calories per Hot Cross Bun, ‘Cooking Light’ have created a healthier alternative to the traditional Easter favourite. The classic Hot Cross Bun contains 4.8 grams of saturated fat, whilst these only contain 1.4 grams.

Recipe:

• 1/2 cup golden raisins
• 1/2 cup dried currants
• 1/4 cup warm orange juice (120° to 130°)
• 19 ounces all-purpose flour (about 4 1/4 cups), divided
• 4.5 ounces whole-grain pastry flour (about 1 cup)
• 1 teaspoon salt
• 1 teaspoon grated lemon rind
• 1 teaspoon grated orange rind
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon grated whole nutmeg
• 1 package quick-rise yeast (about 2 1/4 teaspoons)
• 1 cup warm fat-free milk (120° to 130°)
• 1/4 cup honey
• 1/4 cup unsalted butter, melted
• 2 large eggs, lightly beaten
• Cooking spray
• 1 tablespoon water
• 1 large egg white

1. To prepare rolls, combine first 3 ingredients in a small bowl; let stand 10 minutes. Drain fruit in a colander over a bowl, reserving fruit and juice.
2. Weigh or lightly spoon 18.5 ounces (about 4 cups plus 2 tablespoons) all-purpose flour and pastry flour into dry measuring cups; level with a knife.
3. Combine flours, salt, and next 5 ingredients (through yeast) in the bowl of a stand mixer with dough hook attached; mix until combined.
4. Combine reserved orange juice, fat-free milk, honey, butter, and 2 eggs in a bowl, stirring with a whisk. With mixer on, slowly add milk mixture to flour mixture; mix at medium-low speed 7 minutes.
5. Turn dough out onto a lightly floured surface. Add reserved fruit.
6. Knead 2 minutes or until smooth and elastic; add enough of remaining 2 tablespoons all-purpose flour, 1 tablespoon at a time, to prevent dough from sticking.
7. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm, dry place, free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.)
8. Punch dough down; cover and let rest 5 minutes.
9. Divide into 24 equal portions; roll each portion into a ball. Place rolls in muffin cups coated with cooking spray.
10. Cover and let rise for 1 hour or until almost doubled in size.
11. Preheat oven to 350°.
12. Combine 1 tablespoon water and egg white; stir with a whisk. Gently brush rolls with egg white mixture. Bake at 350° for 20 minutes or until golden, rotating pans once during baking. Remove from pans; cool 10 minutes on a wire rack.

Non-chocolate egg power salad
A quick recipe that goes nicely on top of multigrain bread or salad greenery. A nutrition bonus of this salad is the Vitamin A within it; 15% of your recommended daily Vitamin A intake.

Recipe

• 2 hard-boiled eggs, (see Tip), peeled and chopped
• 2 tablespoons finely diced celery
• 1 tablespoon low-fat mayonnaise
• 2 teaspoons Dijon mustard
• 1 teaspoon minced scallion greens
• Freshly ground pepper, to taste

1. Mash eggs in a small bowl with a fork. Stir in celery, mayonnaise, mustard, scallion greens and pepper until combined.

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Tip:　To hard-boil eggs, place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with cold water. Let stand until cool enough to handle before peeling.

Poached egg, asparagus and parmesan brunch
Save a few eggs from breakfast for brunch for this recipe. The parmesan is reminiscent of hollandaise but without the added calories. The asparagus, a seasonal spring vegetable offers 18 grams of protein which will keep you going through the holidays, as well as Vitamin K and folic acid.

Recipe

• 8 large eggs
• 1 teaspoon white vinegar
• 1 teaspoon salt, divided
• 2 bunches asparagus spears, trimmed (about 40)
• 1 tablespoon extra-virgin olive oil
• 1 garlic clove, chopped
• 1 tablespoon unsalted butter
• 2 tablespoons fresh lemon juice
• 2 teaspoons finely chopped fresh parsley
• Freshly ground black pepper, to taste
• 4 tablespoons coarsely grated fresh Parmesan cheese, divided

1. Break the eggs into 8 individual containers (such as teacups, prep bowls, or paper cups). Fill a large, low-sided pan with water, and add vinegar and 1/2 teaspoon salt; bring to a boil over medium-high heat.
2. Meanwhile, bring a separate pot of water to a boil in a medium saucepan over medium-high heat. Add asparagus spears, and cook 3–4 minutes or until crisp-tender. Remove asparagus with tongs, and set aside.
3. Dry the medium saucepan. Add olive oil, and heat over medium heat. Add garlic, and sauté about 1 minute. Turn off heat; add butter, and swirl pan. Add lemon juice, parsley, remaining salt, and pepper; swirl pan again to combine. Add asparagus and 2 tablespoons Parmesan; then toss with lemon-butter sauce to coat.
4. Slowly pour each egg into the boiling poaching water; cook 2 minutes. Turn off heat, and remove pan from burner. Divide asparagus among 4 plates. (Bring plates close to pan with poached eggs, and place a folded clean kitchen towel next to plates.)
5. Remove the eggs from water with a slotted spoon, 1 at a time, blotting bottom of spoon on towel to absorb excess moisture. Place 2 eggs on each mound of asparagus. Pour any remaining sauce over each serving, and sprinkle with remaining 2 tablespoons Parmesan. Serve immediately.

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