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.

06 Feb 2020

Colour 7-Way Spring Rolls

Spring rolls might sound simple but this multi-coloured appetiser will definitely capture your partner’s attention instantly. This is because it is packed with vegetables of different colour, texture, taste and health benefits. It consists of six main ingredients which include radishes, red cabbages, avocado, beetroots, green onions and basil. Radishes help to regulate blood pressure and get your immune system to work well. Red cabbage is not only vibrant in colour but it is also a vegetable that is loaded with vitamins and minerals, including folate (which is important during pregnancy). It also assists the body in generating red blood cells. As for avocados, they are a rich source of mono-unsaturated fatty acids and aid in decreasing cholesterol and triglyceride levels.


Beetroot is the perfectfood forthisspecial dayas it improves blood flow and reduces blood pressure. On the other hand, green onions are an excellent source of vitamins, whereas basil acts as an anti-inflammatory agent, supports liver function and helps to detoxify the body. These scrumptious noshes are best paired with almond butter, which is another great source of mono-unsaturated fats.

Roasted Vegetables with Balsamic Glaze

This dish can be either consumed as an entrée or side dish, and the items included in it are pumpkin, zucchini, aubergine and bell peppers. All of these vegetables provide a broad spectrum of taste to your palate which come with an array of health benefits. By roasting them, the flavours and nutritional value are retained. The balsamic glaze, on the other hand, gives a sweet and tangy flavour that compliments the dish.


Pumpkin is jam-packed with antioxidants and vitamins that aid in reducing the risk of chronic diseases and boost your immune system. Zucchini has folate, fiber, potassium, and vitamins C and A, which help in lessening the risk of stroke, high blood pressure and decrease cholesterol. Aubergine contains vitamins and minerals which stop the body from contacting with anaemia and increase brain function. It also keeps your bone health at perfect condition. As for bell peppers, they contain vitamins, improve eye health and lessens the risk of chronic diseases.


Marinated Salmon with Mango and Kiwi Relish

Salmon is a fatty fish and great protein source to keep you fuller for a longer time. It also has a high content of Omega-3 fatty acids, which help to keep your heart healthy and aid in reducing blood pressure and triglyceride levels.


To prepare this dish, the salmon has to be marinated with olive oil (also heart-healthy), honey and soy sauce before going on the grill. The dish is best eaten with a mango and kiwi dip, which give a contrasting flavour that works well with the fish.


Greek Yogurt Tiramisu with Chocolate-Covered Strawberry 

Valentine’s Day is not complete without chocolate and strawberries. Combine both of these ingredients as part of a tiramisu dessert that also has Greek yogurt to give you a healthy and delicious end to your night. Apart from dessert, this dish can also be eaten as part ofValentine’s Daybreakfast food. Strawberries guards you from heart disease, increase good cholesterol levels, and have vitamins and antioxidants which decrease your chances of chronic diseases such as cancer.


Contrarily, dark chocolate provides antioxidants to your body, improves blood circulation and reduces blood pressure, decreases the risk of heart disease, and improves brain function. Greek yogurt contains a good amount of calcium, protein, iodine and potassium. It is also rich in healthy bacteria, which keeps your guts at top condition.


Give these meals a try and rest assured that you can enjoy them without any guilty-feeling of splurging or gaining weight. Prepare them together with your partner on Valentine’s Day to make your bond of love stronger.