The medicinal chef's chocolate avocado pots

By Dale Pinnock

OK, I know avocado and dessert don’t sound as though they belong in the same sentence. But trust me – when making healthy desserts, avocados can be your best friend. They provide a creamy texture without the need to add any nasties, and happen to be packed with heart-healthy nutrients to boot. These chocolate pots are also incredibly quick to make… 

Nutty chocolate avocado pots

Prep: 5 min + chilling

Serves: 2 

1 very ripe avocado 

1tbsp almond butter 

1tbsp maple syrup or ½tsp stevia 

1–2tbsp cocoa powder, to taste, plus more to serve (optional)

1 Scoop the avocado flesh into a blender or food processor. Add the remaining ingredients with 1–2tbsp cold water. 

2 Process on full speed until all the ingredients have mixed into a smooth chocolatey dessert. 

3 Spoon the mixture into ramekins and chill in the fridge for 2–3 hr before serving, sprinkled with cocoa powder, if you like.

Per serving:

217kcal

3.9g protein

19.1g fat

3.8g saturates

7.3g carbs

5.2g sugar

4.7g fibre

0.1g salt

35mg calcium

1mg iron

LOW SALT

VEG

GLUTEN FREE

DAIRY FREE

This recipe is taken from Dale Pinnock’s book Heart Disease: Eat your Way to Better Health (Quadrille, £14.99), out now. 

The Medicinal Chef's Jerusalem artichoke soup

By Dale Pinnock

Let’s start with a little warning. When you first try this soup you may think I have played an evil prank on you. Because initially it may feel like digestive warfare has unfolded and you will feel bloated and gassy afterwards. But what you are experiencing is a massive feeding of the good bacteria in the gut, which will cause the bacterial colony to grow and strengthen.

The long-term benefit of this is that bloating will ease and many aspects of digestion and digestive health will improve. Another odd thing: these vegetables are not artichokes and have nothing to do with Jerusalem. Weird!

Jerusalem artichoke soup

Prep: 5 min
Cook: 30 min
Serves 2

1 large white onion, finely chopped
2 garlic cloves, finely chopped
1tbsp olive oil
500g Jerusalem artichokes, skin-on, chopped
500ml reduced-salt vegetable stock, plus more if needed
Chilli oil and chilli flakes, to serve (optional)

1. In a large saucepan, sauté the onion and garlic in the olive oil, until the onion softens. Add the Jerusalem artichokes and enough stock to cover. You can always add more if the soup is a little thick, but watery soup is just like gruel!

2. Simmer gently for around 20 min, until the artichokes have softened. Blend into a thick, smooth soup, adding more stock if you would like it thinner. Serve with a drizzle of chilli oil and a sprinkle of chilli flakes (if using).

Per serving (chilli oil not included):
215kcal
6.3g protein
6.5g fat
1g saturates
38.8g carbs
11.3g sugar
14g fibre
1.5g salt
105mg calcium
1.4mg iron

LOW CAL
LOW FAT
LOW SAT FAT
LOW SUGAR
LOW SALT
HIGH FIBRE
VEG
DAIRY FREE
4 OF 5-A-DAY

This recipe is taken from Dale Pinnock's new book Digestion: Eat Your Way to Better Health (Quadrille, £14.99), out now.