Here is another complete menu for your next healthy dinner party. As before, there is an option for vegetarian guests as well as carnivores. In case you missed the last complete dinner party menu, you can find it here.
This menu is designed for a party of six, but you can adjust the quantities according to the number of guests you are having.
Starter: Spinach and Sweet Potato Muffin Fritatas
Makes 15 fritatas (I suggest serving 2 per guest)
Ingredients
1 small sweet potato, shredded or spiralised
10 large eggs
100g cheddar cheese, grated
115g spinach, chopped
125ml milk
1/2 tsp ground mustard
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp salt
1/4 tsp pepper
Method
Heat the oven to 190˚C. Prepare muffin pan with muffin liners or lightly brush with oil.
Divide the sweet potato evenly between 12 muffin cups (keep any leftover mixture to make a second batch).
Bake for 10 mins, then remove from the oven.
While the sweet potato is cooking, whisk the eggs, milk and spices.
Evenly divide the spinach and cheese on top of the sweet potato in the muffin tin. Pour the egg mixture on top.
Bake 20-25 mins or until the eggs are set.
Main Course: Healthy Chilli Con Carne
Serves 6
Ingredients
2 onions, finely chopped
2 tsp ground cumin
2 tsp smoked paprika
2 large carrots, grated
4 sticks celery, chopped
500g lean mince (beef, chicken, pork)
2 red peppers, chopped
4 tbsp tomato paste
800g passata
800g (2 tins) red kidney beans, drained
250g cherry tomatoes, halved
200g baby spinach
1 red chilli (or more, to taste), finely chopped
1 bunch fresh coriander, chopped
Method
Gently fry the onion, carrots and celery for 3 mins until softened.
Add the spices and mince, and cook through for 5 mins until the mince is browned.
Add the peppers, tomato paste, passata and beans. Pour over 2 cups of water.
Simmer over a low–medium heat for 30 mins until thick.
Season with ground pepper and a little salt, add the cherry tomatoes.
Fold in spinach and coriander just before serving.
Eat with brown rice or quinoa.
Vegetarian Main Course: Roasted Cauliflower with Chickpeas and Pomegranate
Serves 6
Ingredients
1 medium cauliflower, cut into florets
1x 400g tin chickpeas, rinsed and drained
1 ½ tsp garlic powder
1 ½ tsp ground cumin
1 tsp paprika
1 tsp chilli powder
1 tsp sea salt
2 tbsp olive oil
1 tbsp fresh lemon juice
½ pomegranate, seeds only
2 tbsp fresh parsley, chopped
Method
Preheat oven to 200˚C.
Place cauliflower florets and chickpeas in a large bowl. Add the garlic powder, cumin, paprika, chilli powder, and salt.
Drizzle with olive oil and fresh lemon juice.
Toss in the spice mix until the cauliflower and chickpeas are well coated.
Place on a large baking sheet and bake for 45 mins or until the cauliflower and chickpeas are slightly crisp.
Remove from the oven and add the pomegranate seeds and fresh parsley.
Serve immediately.
Alternatively, allow the cauliflower and the chickpeas to cool completely, then combine with the remaining ingredients.
Salad: Black Rice, Squash and Chickpea
Ingredients
195g black rice
80g wild rice
Kosher salt
1 medium butternut squash, peeled, seeds removed, cut into pieces
100ml olive oil
Freshly ground black pepper
50ml red wine vinegar
2 teaspoons honey
2 spring onions, thinly sliced
2 pomegranates (seeds only)
400g tin chickpeas, rinsed and drained
1 bunch parsley, roughly chopped
50g roasted pistachios, chopped
Method
Preheat oven to 220˚C.
Cook the black and wild rice in a large pot of boiling salted water until tender – about 35–40 minutes. Drain and rinse.
Spread out on a rimmed baking sheet and let cool.
Meanwhile, toss squash with 50ml oil on another baking sheet. Season with salt and pepper.
Roast for about 20 to 25 mins, tossing part way through cooking, until golden brown and tender. Leave to cool.
Whisk the vinegar, honey, and remaining oil in a large bowl.
Add the rice, squash, spring onions, pomegranate seeds, chickpeas and pistachios.
Season with salt and pepper and toss to combine.
Dessert: Healthier Eaton Mess
Makes 6
Ingredients
400g strawberries (quartered) or raspberries
1 tsp vanilla extract
500g Greek yoghurt
250ml whipping cream
4 meringue nests
Method
Reserve 3 strawberries and keep the stalks on. De-stalk the remainder.
Put the meringue nests into a clear bag, seal, and break into small pieces (but not powder) with a rolling pin.
Whip the cream and vanilla extract using an electric whisk.
Once thick, fold into the yoghurt.
Into each glass, place a couple of strawberries. Then add a little of the creamy mixture and sprinkle a little of the meringue mix. Do this for each glass before starting your second layer.
Add a second layer of fruit, and cream mix, then top with the remaining fruit.
Cut the reserved strawberries (with stalks) in half and garnish each portion with half a strawberry.
NOTE: Although the meringue nests contain sugar, you are only adding a few small pieces per dessert. For those who prefer to leave out the meringue, simply serve the strawberries with the cream mix.