Gurpareet’s Guilt Free Christmas Dinner


Gurpareet Bains has created  a three-course festive feast with fewer calories than a single bowl of mixed nuts. His “Guilt-Free Gala” contains a total of just 930 calories, over two-thirds less than the classic lunch.

It includes turkey with roast potatoes and all the trimmings, a lobster and vegetable starter, and a rich fruit pudding with mascarpone cheese for dessert.
Gurpareet, has replaced traditional, oily ingredients with healthy superfoods to reduce its calorific content by 71 per cent.
The entire meal also contains just 19 grams of fat. It is gluten-free and has more than double the recommended daily number of fruits and vegetables.
If you watch what you eat and drink for the rest of the day, opting for the Guilt-Free Gala dinner means most people will not exceed the recommended calorie intake of 2,500 for men and 2,000 for women.
According to research, many Britons will unwittingly consume up to 7,000 calories on Christmas Day alone, with the daily recommended allowance being swallowed before sitting down for dinner!
The endless supply of chocolate, snacks, mince pies and festive drinks also means the average Brit will gain 6lbs in the eight days between Christmas Eve and New Year’s Day.
But Gurpareet, the pioneer of ‘Indian Superfood’, has created a meal that he believes “satisfies the traditionalist – and the taste buds”.
The banquet includes a starter of butternut squash and Pear Soup with Lobster (150 calories), a main of Turkey Breast Poached in Mulled Wine Spices with Blueberry Sauce and all the trimmings (470 calories) and a dessert of Superfruit Pudding with Green Tea and Chia seeds (310 calories).
Gurpareet said: “It’s incredibly easy to go overboard at Christmas, but this meal means that we can still eat indulgently and try new flavours without worrying about the waistline.” His latest book ‘The Superfood Diet’ is published by Absolute Press/Bloomsbury.
How to cook Gurpareet’s three-course Guilt-Free Gala (serves 4)
Butternut Squash and Pear Soup with Lobster

450g butternut squash, diced
2 large pears, peeled, cored and diced
1 medium onion, finely chopped
1 chicken or vegetable stock cube
1 tsp cumin seeds
100g cooked lobster meat
chopped fresh dill, to garnish
freshly ground black pepper, to taste
Place the butternut squash, diced pears, chopped onion and stock cube in a large saucepan. Cover with 1 litre boiling water, and bring to a simmer. Cook, uncovered, for 30 minutes or until the butternut squash is soft, stirring occasionally. Blitz the soup until smooth.
Place the cumin seeds in a non-stick frying pan and heat on a medium heat until the seeds start to sizzle and pop – this should take no longer than 2 minutes. Mix the cumin seeds through the soup and reheat to serve.
Garnish with the lobster meat and dill. Season to taste with black pepper.
Vital Statistics (per portion):
150 kcal
1g fat
1g salt
 6.5g sugars
Turkey Breast Poached in Mulled Wine Spices

3 strips of orange rind
2 strips of lemon rind
4cm x 3cm piece of fresh root ginger, peeled
10 green cardamom pods, lightly crushed
5 cloves
2 cinnamon sticks
4 star anise
1 tsp coriander seeds
500g, turkey breast fillet
Place all the ingredients, except the turkey, in a deep saucepan and pour over 2 litres cold water. Heat until the water begins to bubble. Cover and simmer for 10 minutes.
After 10 minutes, uncover the pan and bring the water to a boil. Place the turkey breast into the water until it is submerged and return to the boil. Once the water begins to boil, take the pan off the heat and cover with a lid. Allow the turkey to sit in the water and poach for 3 hours (this stage of the process can be done in the morning).
Vital Statistics (per portion):
130 kcal
1.25g fat
0.065g salt
neg sugars
Blueberry Sauce
100g blueberries
10g coconut nectar
1 x clove
Pinch chilli
Pinch salt
25ml water
Place all the ingredients in a small pan and bring to a simmer. Cook for 5 minutes, stirring frequently. Allow to cool before serving.
Vital Statistics (per portion):
24 kcal
neg fat
0.0035g salt
5g sugars
Turkey, Sage and Onion Cornmeal Stuffing
125g lean turkey thigh mince
2 small red onions, finely diced
1 small egg, lightly beaten
25g cornmeal
15g passata
¼ teaspoon smoked paprika
pinch ground chilli
10g fresh sage, finely chopped
5g fresh dill, finely chopped
freshly ground black pepper
Preheat the oven to 200°C/fan 180°C/Gas Mark 6.
Place all the ingredients in a large bowl, and knead together until well mixed. Divide the turkey mixture between 4 small silicone moulds or ramekins (which will need greasing).
Bake in the oven for 30 minutes.
Vital Statistics (per portion):
98 kcal
2g fat
0.05825g salt
2.5g sugars
Baby Roast Spuds with Seaweed and Rosemary Crust
1 tbsp coconut oil, melted
¼ tsp turmeric
1 tbsp finely chopped shredded dried seaweed/sea salad
1 tbsp finely chopped fresh rosemary leaves
300g baby new potatoes, halved
Preheat the oven to 200°C/fan 180°C/Gas Mark 7.
In a large bowl combine the coconut oil, turmeric, shredded seaweed and rosemary. Mix through the baby potatoes.
Place the spice-coated potatoes in a single layer on a baking tray. Bake in the centre of the preheated oven for about 35-40 minutes or until golden brown and cooked through, turning once after 15 minutes.
Vital Statistics (per portion):
65 kcal
2g fat
neg salt
1g sugars
Parnsip and Sweet Potato Mash
200g parsnips, diced
250g sweet potatoes, diced
1 clove garlic, crushed
25ml quark (skimmed milk soft cheese)
a pinch of ground nutmeg
2 tbsps chopped fresh chives
freshly ground black pepper
Steam the parsnips and sweet potatoes until soft. Place the steamed vegetables in a large mixing bowl. Add the garlic, and mash until smooth. Mix through the remaining ingredients.
Vital Statistics (per portion):
90 kcal
0.5g fat
neg salt
5.5g sugars
Steamed Kale, Baby Carrots and Brussel Sprouts
400g whole baby carrots
400g Brussel sprouts
100g kale
Steam the whole baby carrots and Brussel sprouts for 15 minutes. Add the kale and continue steaming for a further 7 minutes.
Vital Statistics (per portion):
65 kcal
neg fat
neg salt
8g sugars
No aded fat/sugar Superfruit Pudding with Green Tea and Chia Seeds

240g dried mixed fruit
20g dried goji berries
¼ tsp ground ginger
½ tsp ground cinnamon
A pinch ground chilli
140ml green tea, cooled
60g gram flour
¼ tsp baking powder
¼ tsp bicarbonate of soda
2 tsps chia seeds
Mascarpone cheese and grated lemon rind to serve
Place the dried mixed fruit, goji berries, ginger, cinnamon and chilli in a non-metallic mixing bowl. Pour the green tea over the fruit and mix well. Cover and allow to rest overnight.
Stir the gram flour, baking powder and bicarbonate of soda into the bowl of mixed fruit until it is combined thoroughly and turn the mixture into 4 small silicone moulds or ramekins (which will need greasing). Using the back of a spoon, push the mixture out to the sides of the moulds until even. Sprinkle chia seeds evenly on each pudding. Cover each mould tightly with cling-film. Steam for 1 hour.
Serve the puddings warm with a 1 tablespoon dollop each of mascarpone cheese and a sprinkle of lemon rind.
Vital Statistics (per portion):
310 kcal
12g fat
0.0535g salt
42g sugars

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