Eating Well


Valentine’s Day is an occasion that is dedicated to celebrate love. It is a day for couples to show extra appreciation for one another beyond regular courtship or matrimony. Through this show of love, couples are inclined to indulge in delectable appetisers, entrées and desserts during a special meal together. Here are a few easy-to-prepare meal options that are healthy and cost-effective, enabling you to spend more on a special gift for your partner instead.

08 Feb 2020

Colour 7-Way Spring Rolls

This appetiser contains a variety of vegetables that provide different colour, texture, taste and healthy benefits. The main ingredients that make up the spring rolls are radishes, red cabbages, avocado, red beet, green onions and basil. Radishes help to regulate blood pressure and provide a boost to your immune system. Red cabbage is a rich source of vitamins and minerals, including folate (which is essential during pregnancy), and also aids the body in producing red blood cells. Avocados are a rich source of mono-unsaturated fatty acids and help in lowering cholesterol and triglyceride levels.

Red beet helps in improving blood flow and lowering blood pressure. Green onions are a good source of vitamins, while basil contains anti-inflammatory properties, supports liver function and aids in detoxifying the body. These spring rolls are best eaten with almond butter, which is also a good source of mono-unsaturated fats.

Roasted Vegetables with Balsamic Glaze

The main ingredients in this dish (which can be eaten as an entree or side dish) - pumpkin, zucchini, eggplant and bell peppers - present different taste palates and a variety of health benefits. Roasting these vegetables is ideal for retaining their flavours and nutrition value. The balsamic glaze provides a sweet and tangy taste compliment to the dish.

Pumpkin contains a rich source of antioxidants and vitamins that can help reduce the risk of chronic diseases and provide your body with an immunity boost. Zucchini contains folate, fibre, potassium, and vitamins C and A, which contribute to a reduced risk of stroke, high blood pressure and lower cholesterol. Apart from being able to improve bone health, eggplant is also a rich source of vitamins and minerals which helps prevent anaemia and increase brain function. Bell peppers are a rich source of vitamins, apart from being able to improve eye health and reduce risk of chronic diseases.


Marinated Salmon with Mango and Kiwi Relish

Salmon is a fatty fish that provides a delicious source of protein that helps you stay fuller for longer. It also provides a rich source of Omega-3 fatty acids, which promotes good heart health and aids in lowering blood pressure and triglyceride levels.

This dish requires the salmon to be soaked in a marinade of olive oil (also heart-healthy), honey and soy sauce before being grilled on the pan. It is best paired with a relish consisting of kiwis and mangoes, which provide contrasting flavour compliments to the salmon, making it a perfect option for a Valentine’s Day main course meal.


Chocolate-Covered Strawberry Greek Yoghurt Tiramisu

A Valentine’s Day meal is not complete without chocolate and strawberries. Using both as part of a tiramisu dessert that also includes Greek yoghurt is a tasty, yet healthy way to cap off Valentine’s Day. Strawberries protect you against heart diseases, increase good cholesterol levels, and contain vitamins and antioxidants which reduce your risks of chronic diseases, including cancer.

Dark chocolate is also a rich source of antioxidants, apart from being able to improve blood flow and lower blood pressure, reduce the risk of heart disease, and improve brain function. Greek yoghurt provides a healthy serving of calcium, protein, iodine and potassium. It is also a good source of healthy bacteria, which helps in maintaining a healthy gut.

Give these meal options a try today, with the assurance that you will enjoy each meal without having to worry about gaining weight or overspending. Preparing them together with your loved one on this special day could further strengthen the union of love that binds you to each other.