09/17/17

Tasty lamb curry

Tasty lamb curry

Tasty lamb curry

Ingredients

  • 2 tbsp rapeseed oil
  • 600g lamb chunks
  • 1 onion
  • 5 cloves garlic
  • 2 inches ginger, chopped (2tsp of frozen prepared ginger)
  • 10 cardamom pods(remove the seeds for use in cooking)
  • 2 tsp ground coriander
  • 2 tsp ground cumin
  • 1/2 tsp turmeric
  • 1/2 tsp cayenne pepper
  • 500ml stock
  • 4 sweet potatoes, peeled and cut into chunks.
  • 5 carrots, peeled and cut into chunks.
  • 75g natural yoghurt

Instructions

  1. 1. Heat the oil in the pan and add the onions, garlic, and ginger.
  2. 2. Add in the lamb and cook till it changes colour.
  3. 3. Next add in the cardamom seeds, cumin, turmeric, cayenne pepper and coriander. Stir and add in the stock.
  4. 5. Cook for about an hour (slow cooker is handy for this and could be left on for longer). Leave the lid on the pot for this cooking period.
  5. 6. 45 min before you want to eat, throw in the sweet potato and carrot chunks.
  6. 7. When the sweet potato and carrot is soft, it's done. You may wish to reduce the liquid further so remove the lid for a bit before serving to allow this to happen.
  7. 8. Take off the heat and add in the yoghurt before serving.

09/17/17

Tasty beef stew

Tasty beef stew

Tasty beef stew

Ingredients

  • 2 tbsp rapeseed oil
  • 1 onion, chopped
  • 4 cloves garlic, crushed
  • 600g stewing beef
  • 2 tins tomatoes
  • 2 red peppers, chopped
  • 1 packet mushrooms, chopped
  • 1 tbsp thyme
  • 800g potatoes
  • 2 tbsp capers
  • 1 jar black olives, roughly chopped

Instructions

  1. 1. Ideal for a slow cooker! In a pan cook the onions and garlic in the oil. Then add the beef and cook it till it changes to brown in colour.
  2. 2. Throw in the rest of the ingredients bar the potatoes, capers and olives. You can leave this cooking all day in the slow cooker, or leave it to cook in your oven at 160°C for about an hour.
  3. 3. In the evening add in the potatoes and cook for another hour. Before you seve add in the capers and black olives.

09/17/17

Healthy chicken korma

Healthy chicken korma

Healthy chicken korma

Ingredients

  • 1 tbsp rapeseed oil (use garlic infused oil if Low FODMAP)
  • 1 onion (Or green part of scallions - Low FODMAP)
  • 3 garlic cloves, crushed
  • 1 small chilli, chopped finely (can buy frozen & prepared - 1 tsp)
  • 2 inches ginger, chopped finely (can buy frozen & prepared - 2 tsp)
  • 1 tsp garam Masala
  • 1 tsp turmeric
  • 1 x 400g tin tomatoes
  • 1 tsp tomato puree
  • 1 x 400g tin coconut milk
  • 2 tbsp mango chutney
  • 4 chicken breasts, cut into chunks
  • If you have it, fresh coriander for the garnish

Instructions

  1. 1. Heat the oil in a pan and add the onions and garlic. When golden add the ginger and chilli.
  2. 2. Wait another minute and then add the turmeric, followed by the tomatoes, chutney and puree. Add a little water to wet the mixture - 2 to 4 tbsp is usually plenty.
  3. 3. Simmer and wait for the water to disappear.
  4. 4. Add the chicken and coconut milk. Turn up the heat to bring on the bubbling. Reduce the heat then and simmer for 15 minutes.
  5. 5. While it's simmering you could prepare your rice. Choose brown for more fibre or try out the likes of quinoa or bulge which also go well with this dish.

09/17/17

Fruit cake

Fruit cake

Yield: 12 portions

Fruit cake

Ingredients

  • 75g flour
  • 3 tsp baking powder
  • 50g wheat germ
  • 2 apples, chopped into little pieces (if you prefer 2 ripe bananas mashed)
  • 100g dried fruit (e.g. raisins, sultanas)
  • 25g of seeds/ nuts (e.g. pecans, walnuts)
  • 50ml olive oil
  • 2 tbsp yoghurt
  • 2 eggs
  • 2 tsp mixed spice (if you don't like it, leave it out!)

Instructions

  1. 1. Preheat the oven to 200°C
  2. 2. Add the flour, baking soda, mixed spice, wheat germ, apples, dried fruit and nuts/seeds together.
  3. 3. In a bowl mix the oil, yoghurt and eggs together,
  4. 4. Mix the wet ingredients with the dry. Scoop into a greased baking tray.
  5. 5. Cook for 20 min at 200°C.

09/17/17

Strawberry n cream baked porridge

Yield: 1

Strawberry n cream baked porridge

Ingredients

  • 50g oats
  • 125g pot yoghurt
  • 1 drop vanilla extract
  • 1 large egg
  • Strawberries

Instructions

  1. 1. Mix the oats, egg, vanilla and yoghurt together. Squish into an overproof dish.
  2. 2. Slice the strawberries and layer on top.
  3. 3. Bake for 30min at 180°C.
  4. Lovely with yoghurt!

09/5/17

Pumpkin seed bars

Pumpkin seed bars

Ingredients
60g honey (4 dessert spoons)
150g almonds
150g oats
170g pumpkin seed butter

Nutrients of note: soluble fibre, magnesium, vitamin E.

IMG_20170902_082152_184

Directions
1. Melt the honey and seed butter in a saucepan
2. Mix in the oats and almonds
3. Squish into a baking tray.
4. Bake for about 20 minutes at 180 degrees C.
5. Take out of the oven. Wait 5 minutes and cut into fingers.
6. The leave in the dish to cool.

Makes 15
180kcal, 11.5g healthy fats, 2g fibre, 6g protein and 12g carbs.

09/5/17

Coco-noodley

Coco-noodley

Ingredients
2 tbsp roasted sesame oil
2 cloves garlic, crushed (garlic infused oil if Low FODMAP)
1 inch of ginger, grated
1 small red chilli
4 spring onions (green-part only if Low FODMAP)
4 chicken breasts, cut into cubes
Veg: In photo carrots (thin slices), peppers, mushrooms.
For ease: no-chop veg e.g. mangetout, babycorn, sugar snap, water chestnuts
1 tin coconut milk
1 tbsp fish sauce
Noodles – cook as per pack. Use rice or buckwheat if LOW FODMAP or following gluten free diet.

Screenshot_20170904-102133

Directions:
1. In the sesame oil, fry the onion, garlic and chilli. If using longer to cook veg like peppers, mushrooms and carrots, add then in now.
2. Next add in the chicken and cook for about 3 minutes or until cooked through.
3. If using no chop veg, add them in now as they don’t take very long!
4. Stir in the coconut milk and fish sauce and simmer for 2 minutes.
5. Once the noodles are ready, add them in! Season with salt, pepper and if you have it, coriander!

08/24/17

No Bake Brownies

No Bake Brownies

Ingredients
100g walnuts
120g hazelnuts
250g dates
3 tbsp peanut butter
2 tbsp cocoa

Screenshot_20170824-114757 (1)

Directions
1. Throw into a blender. Whizz. (may need a small drop of water!)
2. Squish into a baking tray and place in the fridge.
3. After an hour cut into squares and store in the fridge in Tupperware!

08/24/17

Fruit loaf

Healthy Fruit Loaf

Ingredients
250g wholemeal flour
250g white flour
2 tsp cinnamon
1 tsp vanilla extract
300g raisins
1 tsp baking soda
1 tsp salt
500ml buttermilk

20170819_181119

Directions
1. Preheat the oven to 200 degrees Celsius
2. Smear a bread tin with butter to prevent the bread from sticking the loaf tin when cooked!
3. Mix the dry ingredients in a bowl. The add in the buttermilk and mix well.
4. Spoon into the loaf tin adn flatten the lop of it. Using a knife draw a criss cross in the top of the loaf.
5. Bake for 10 minutes at 200 degrees Celsius and a further 45 min at 180 degrees Celsius.
6. To know if it’s fully cooked, remove the loaf from the tin and knock on the bottom. If it sounds hollow it’s done!

08/24/17

Irish brown bread

Irish Brown Bread

Ingredients
400g wholemeal flour
100g white flour
1 tsp baking soda
1 tsp salt
500ml buttermilk

20170819_174505

Directions
1. Preheat your oven at 200 degrees Celsius.
2. Smear butter on the inside on your bread tin to prevent the loaf from sticking.
3. Add the dry ingredients to a bowl.
4. Pour in the buttermilk and stir until mixed.
5. Spoon into the baking tin and flatten out the top of it. Using a knife, draw a criss cross in the top of the bread.
6. Bake for 10 mins at 200 degrees and then reduce heat to 180 and baked for a further 45 min.
7. To check if it’s done, remove the bread from the bread tin, knock on the bottom of the loaf, if it sounds hollow it’s done!

03/16/17

No Bake Energy Bars

No Bake Energy Bars

No Bake Energy Bars

Ingredients

  • Melt the peanut butter with the honey in the microwave. Use golden syrup if following low FODMAP. Takes about 20 sec. Stir it and if needs another 20 sec, pop it in again.
  • Mix in the oats and rice puffs/crisps. Then add in your raisins/ seeds/nuts.
  • Press into a dish and place in your fridge. Cut into slices in ~1hr

Instructions

  1. 3/4 cup peanut butter (other nut butters work well too!)
  2. 3/4 cup of honey (maple or golden syrup if following Low FODMAP_
  3. 1.5 cups oats
  4. 1.5 cups of rice crisps/krispies/ puffs
  5. 1/2 cup of something else e.g. raisins (other dried fruit, nuts and seeds work well too!)
  6. *optional: add in vanilla extract or other flavourings

02/14/17

Brown Soda Bread

Brown Soda Bread

Brown Soda Bread

Ingredients

  • Preheat your oven to 200°C.
  • Mix all the dry ingredients in a bowl.
  • Add the buttermilk and mix well.
  • Grease a bread tin. Spoon in the contents from the bowl.
  • Bake for 10 min. Then turn down the heat to 180°C and bake for another 40 minutes.
  • Is it cooked? The bread should should hollow when you tap the bottom of it.
  • Cool on a wire rack.

Instructions

  1. 350g Wholemeal Flour
  2. 125g Plain Flour
  3. 20g Wheatgerm
  4. 20g Wheat Bran
  5. 1 tsp Bread Soda
  6. 1 tsp Salt
  7. 500ml buttermilk
  8. **same bread in the picture but I added half a pack of raisins and 1 packet of mixed nuts.

02/1/17

French Toast

French Toast

French Toast

Ingredients

  • Whisk up an egg in a bowl with a sprinkling of cinnamon and a drop of vanilla extract.
  • Dip the slices of bread into the egg mixture.
  • Fry on a non-stick pan.
  • Options:
  • Serve with some yoghurt and berries
  • OR serve with mashed banana and peanut butter (can be made into a warm sandwich... yes, the PB melts... mmm....)
  • OR grated apple/ pear with almond butter
  • OR ricotta and mashed berries
  • OR serve savoury with feta & mint leaves
  • OR mozzarella, tomato and basil!

Instructions

  1. Bread - preferably granary for extra fibre
  2. Egg
  3. Cinnamon
  4. Vanilla extract
  5. Extras - see above!

02/1/17

High Protein, High Fibre, carrot bread

High Protein, High Fibre, Carrot Bread

High Protein, High Fibre, Carrot Bread

Ingredients

  • Mix the ingredients together.
  • Lob into a greased oven proof baking dish.
  • Bake at 200°C for about 20 min, or until golden brown.
  • Delicious with greek yohgurt and berries.

Instructions

  1. 3 grated carrots
  2. 2 cups oats
  3. 3/4 cup milk
  4. 2 eggs
  5. 1.5 cups skimmed milk powder
  6. 2 handfuls of pecans/ walnuts
  7. 1 tsp baking powder
  8. 2 tsp vanilla extract
  9. 2 tsp mixed spice/ cinnamon

02/1/17

Baked chicken with orange

Baked chicken in an orange sauce

Baked chicken in an orange sauce

Ingredients

  • Skin your whole chicken and place in an ovenproof dish.
  • Cut up the oranges and throw over it.
  • Squeeze the orange pieces a little to release the juice!
  • Add in the raisins and pumpkin seeds.
  • Place the lid onto the dish and cook at 190 degrees in an oven proof dish (45 min per kg plus 20 min).
  • Season and serve with something to mop up the lovely juice e.g. bulgar wheat and peas.

Instructions

  1. 1 whole chicken
  2. 4 oranges
  3. 1/2 cup raisins
  4. 1 cup pumpkin seeds

02/1/17

Chowder

Chowder

Chowder

Ingredients

  • Fry the rashers for a few minutes before adding the onion and chilli.
  • Once the onion has softened, add the potatoes, stock and milk.
  • Bring to the boil before adding your fish and butter beans. Simmer for a few more minutes to cook the fish.
  • Finish with a sprinkling of fresh coriander.

Instructions

  1. 1 tbsp Olive oil
  2. 200g rashers - use scissors to cut into little strips
  3. 1 onion, diced
  4. 1 small chilli, diced
  5. 400g sweet potato, peeled and cut into cubes
  6. 1 litre chicken stock
  7. 700ml milk
  8. 700g fish (aim for a mixture)
  9. 1 tin butter beans, rinsed
  10. 1 bag fresh coriander
  11. Pepper

01/12/17

Chicken Curry

Chicken Curry

Chicken Curry

Ingredients

  • Add the onion, garlic and ginger to a blender with 6 tablespoons of water and blitz.
  • Heat the oil in a large non-stick pan and place on a medium heat.
  • Put the cumin, coriander, fennel, cinnamon and chilli flakes into the pan. It takes about 1 minute to release the flavours. It smells delicious!
  • Add the onion, garlic and ginger paste and fry for 10 mins.
  • Stir in the garam masala, turmeric and honey and then add in the tomatoes. Cook for about 5-10 minutes more before lobbing in the chicken.
  • After 5 mins add in the chicken stock. Cook for 15 minutes more and then it's ready to serve!

Instructions

  1. 1 onion, roughly chopped
  2. 5 garlic clove, roughly chopped
  3. 50g fresh ginger ginger, roughly chopped
  4. 1 tbsp olive oil
  5. 2 tsp cumin seed
  6. 2 tsp ground coriander
  7. 1 tsp fennel seed
  8. 1 cinnamon stick
  9. 1 tsp chilli flakes
  10. 1 tsp garam masala
  11. 1 tsp turmeric
  12. 1 tsp honey
  13. 1 can chopped tomatoes
  14. Packet of 8 chicken thighs and legs - remove the skin!
  15. 250ml hot chicken stock

01/12/17

Dhal

Dhal

Dhal

Ingredients

  • Place 400g red lentils into a pot. Fill the saucepan with water until the water comes 2 inches above the lentils. Bring to the boil, drop the heat and add in 2 tsps turmeric and 1 tbsp olive oil. Then simmer for 15 minutes.
  • While the lentils are simmering, place 2 tsps cumin seeds into a saucepan and dry fry for about 1 minute. Place into a cup and set aside.
  • Next place 1 onion, 3 cloves garlic, 1 chilli and 3 inches ginger into a blender with 3 tbsp water. Blend into a paste, add to a saucepan and heat.
  • When hot, mix in 1 tsp ground coriander and 1 tsp garam masala. Then add in your cumin in seeds.
  • When the lentils are cooked, stir in your oniony paste. Done!
  • 1st night: Ate it just as it is, with a side of quinoa
  • 2nd night: Added prawns and ate with rice and salad.
  • 3rd night: Added chicken & peas and ate with bulgur wheat

Instructions

  1. 400g red lentils
  2. 2 tsp turmeric
  3. 1 tbsp olive oil
  4. 1 onion
  5. 3 cloves garlic
  6. 1 chilli
  7. 3 inches ginger
  8. 2 tsp cumin seeds
  9. 1 tsp ground coriander
  10. 1 tsp garam massala

01/8/17

2 Dinners in 1

2 Dinners in 1

Ingredients

  • On a low heat, add the olive oil to a big frying pan.
  • When hot, add the onion, chilli and the crushed garlic. Fry, stirring frequently, for 10 mins.
  • Next add in the chicken and sliced mushrooms and cook through.
  • When the chicken is cooked, add the tins of tomato, the sliced pepper, capers and black olives.
  • While this is simmering away, put your pasta on.
  • You could eat half the mixture one evening with pasta (50g is a small portion, 75g medium and 100g large). Serve with the fresh basil.
  • The following night (or breakfast!), with the other half of the mixture, place in an ovenproof dish. Crack eggs on top, sprinkle with Parmesan and cook in the oven until the white of the egg is no longer translucent (about 10 minutes!).

Instructions

  1. 1 tbsp olive oil
  2. 1 medium onion diced
  3. 5 garlic cloves, crushed
  4. 3 red chilli peppers, finely sliced
  5. 1 red pepper, sliced
  6. 1 packet of mushrooms (sliced),
  7. 2 large handfuls of black olives
  8. 1 tbsp capers
  9. 2 tins chopped tomatoes
  10. 4 chicken breasts (cubed)
  11. 1 handful fresh basil
  12. Pasta for night one.
  13. 2 eggs and Parmesan for night 2!