03/16/17

No Bake Energy Bars

No Bake Energy Bars

No Bake Energy Bars

Instructions

  • 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

Ingredients

  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

Instructions

  • 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.

Ingredients

  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

Instructions

  • 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!

Ingredients

  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

Instructions

  • 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.

Ingredients

  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

Instructions

  • 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.

Ingredients

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

02/1/17

Chowder

Chowder

Chowder

Instructions

  • 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.

Ingredients

  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

Instructions

  • 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!

Ingredients

  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

Instructions

  • 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

Ingredients

  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

Instructions

  • 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!).

Ingredients

  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!

11/29/16

Coconutty Lamb Curry

Coconutty Lamb Curry

Coconutty Lamb Curry

Instructions

  • Step 1: Put the coriander, cardamom and cumin seeds in the non-stick saucepan with the 4 cloves. Give them 1-2 minutes over a medium heat. Remove them and place them into a pestle and mortar. Grind until a powder.
  • Step 2: Add the rapeseed oil and onions to the saucepan. Cook till soft.
  • Step 3: Add in the lamb and sear on a high heat.
  • Step 4: Bring down the hear and add the ground spices as well as the turmeric, crushed garlic, grated ginger and chopped chilli.
  • Step 5: Next pour in the water, stock cube and tin coconut milk. Stir well.
  • Either place in the slow cook overnight or once boiled, bring down the heat and simmer for 1.5 hours. Ideally make the curry one night for the next night as it gives the flavour time to develop.
  • Step 6: The next day bring the curry to the boil and then simmer. Add in the chopped carrot and sweet potato. Cook for about 15 minutes with the lid off.
  • Step 7: Start to cook your rice. Add the red pepper (sliced) to the curry.
  • Step 8: When all done, season with salt and pepper. Finished with some fresh coriander.

Ingredients

  1. 2 heaped tsp coriander seeds
  2. 2 heaped tsp cumin seeds
  3. 10 carardom seeds, seeds removed and used
  4. 5 cloves
  5. 1 tbsp rapeseed oil
  6. 800g lean lamb chunks
  7. 2 onions
  8. 4 cloves garlic, crushed
  9. 2 heaped tsp tumeric
  10. 2 inches ginger, grated
  11. 1 chilli, chopped
  12. 1 tin coconut milk
  13. 150ml hot water
  14. 1 stock cube
  15. 4 large carrots, cut into small cubes
  16. 1 sweet potato, cut into small cubes
  17. 1 red pepper, sliced
  18. Salt and pepper
  19. Fresh coriander

09/8/16

Lentil Granola

Lentil Granola

Lentil Granola

Instructions

  • Preheat oven to 150 degrees C.
  • Add the lentils into a pot of boiling water. Cook for 5 minutes. They go a little see-through. Drain and spread out on a tray to cool. You'll need to wait a while before the next step.
  • Combine the honey, coconut oil and cinnamon in pot and put on a low heat. When melted together, take off the heat and stir in the cooled lentils.
  • Spread the mixture out onto two baking trays lined with cooking parchment and cook for 15 minutes.
  • Add the chopped almonds, stir well and continue cooking. You need to stir them every every 15 mins, for about 1 - 1½ hours, until they turn brown and crispy. I know... effort but worth it.
  • Add the coconut, flaked almonds and seeds and cook for a final 5 minutes.
  • When cooled, store in an airtight container.

Ingredients

  1. 1½ cups dried red lentils
  2. ½ cup honey
  3. 2 tsp coconut oil
  4. 3 tsp ground cinnamon
  5. 1 cup almonds, chopped
  6. ⅓ cup desiccated coconut
  7. ⅓ cup pumpkin seeds
  8. ⅓ cup flaked almonds
  9. 2 tsp linseeds / flaxseeds
  10. 2 tsp ground chia seeds
  11. ½ cup raisins

09/8/16

Chorizo & butter bean stew

Chorizo and butter bean stew

Chorizo and butter bean stew

Instructions

  • 2 spicy chorizo sausages fried with 10 garlic cloves.
  • Then add 1 onion chopped. Cooked till softened.
  • Then add 350ml of red wine and reduce.
  • Then add 4 tins butter beans and 4 tins of chopped tomatoes. Lash in 2 tbsp of thyme. Cook for 15min. Add in some parsley.
  • Not saying it's super healthy but I am telling you that it's insanely tasty.

Ingredients

  1. 2 spicy chorizo sausages
  2. 10 garlic cloves.
  3. 1 onion
  4. 350ml of red wine
  5. 4 tins butter beans
  6. 4 tins of chopped tomatoes
  7. 2 tbsp of thyme
  8. parsley.

09/8/16

Compote

Compote

Compote

Instructions

  • Step 1: Place 1 bag of mixed berries into a saucepan. Then pop in another bag of either blueberries or strawberries (they tend to go sweeter when you cook them!).
  • Step 2: Chop 2 sweet tasting apples such as a Pink Lady and put that into the pan too.
  • Step 3: Now add a drop of vanilla extract into the pot. Place on a low heat and cook gently for about an hour.
  • It makes your house smell divine too... always a bonus!
  • Eat with pancakes, yoghurt or on top of your overnight oats/ porridge.

Ingredients

  1. 1 bag mixed berries
  2. 1 bag blueberries/ strawberries
  3. vanilla extract

09/8/16

Egg Muffins

Auto Draft

Auto Draft

Instructions

  • Step 1: Preheat the oven to about 180-200 degrees and grease the muffin tin
  • Step 2: Add in your tasty fillings
  • Step 3: Pour in your egg mix (eggs whisked with a drop of milk). You'll need 6 large eggs or 8 small-medium)
  • Step 4: Cook for 15-20 mins, depending on your oven!

Ingredients

  1. Chopped veg of your choice (could use left overs too!)
  2. +/- salmon/ feta/ mozzarella
  3. 6 large eggs

09/8/16

Burgers

Burgers

Burgers

Instructions

  • To make burgers -
  • Mix a packet of beef with tomato puree, paprika, 2 cloves of garlic, 2 eggs, scallions and fresh coriander. Press into burger shapes and grill.
  • Served with a spinach salad to provide an extra iron boost!

Ingredients

  1. 1 packet of beef
  2. 2 tbsp tomato puree
  3. 2 tsp smoked paprika
  4. 2 cloves of garlic, crushed
  5. 2 eggs
  6. 1 scallions
  7. 1 handful fresh coriander

09/8/16

Baked eggs

Baked eggs

Baked eggs

Instructions

  • Step 1 : Place a bag of spinach into a colander. Pour water from a boiling kettle over it.
  • Step 2: Line an ovenproof dish with smoked salmon. Then squeeze the spinach and place onto the salmon.
  • Step 3: Crack eggs over the salmon. Season with black pepper.
  • Place the dish in the oven at about 170 degrees. Once the white of the egg is done, it's done! Takes about 10-15mins.

Ingredients

  1. Bag of spinach
  2. 2 eggs
  3. Packet of smoked salmon

09/8/16

Smoked salmon pate

Smoked Salmon Pate

Smoked Salmon Pate

Instructions

  • Smoked salmon pate is an ideal lunch -
  • Simply put a salmon fillet, 2 dessert spoons of greek yoghurt and some fresh dill into a blender. Blend until smooth. Keep the skin on the fish for some extra eye health nutrition!
  • Remember to include at least 2 portions of veg with lunch (2x80g)!
  • This lunch includes vitamin C for savage looking skin, vitamin D for your immune system, calcium for your bones, and omega 3 fats for a healthy brain!
  • Lovely with some salad plus/ minus a wholewheat seeded wrap/ pita!

Ingredients

  1. Smoked salmon fillet
  2. 2 dsp greek yoghurt
  3. Fresh dill

09/8/16

Raspberry & almond scones

Raspberry & almond scones

Raspberry & almond scones

Instructions

  • Very easy - just get a tub of low fat greek yoghurt (500g tub). Empty the yoghurt into a bowl. Now fill that tub twice with oats and empty the oats into the bowl each time (about 400g oats). Now add in 100g flaked almonds (they generally come in 100g bags), a few drops of almond extract, 1 tsp of salt and 2 tsp of baking soda. Mix well (you may need to add in a glug of milk if quite dry). Now fold in 1-2 packets of raspberries.
  • Roll the mixture into balls, place on a greased baking tray and bake for 10 minutes at 200 degrees and another 25 minutes at 170 degrees (time depends on your oven, ya know yourself!).

Ingredients

  1. 500g tub low fat greek yoghurt
  2. A large bag oats
  3. 100g flaked almonds
  4. Almond extract
  5. 1 tsp salt
  6. 2 tsp baking soda
  7. Little bit of milk

09/8/16

Sausage & Lentil stew

Sausage & Lentil stew

Sausage & Lentil stew

Instructions

  • (1 pot, quick to make, tasty, stores well and you can freeze it!)
  • Cook the rashers and sausages for a few minutes until browned. Scoop the sausages out onto a plate.
  • Add the onions, carrot and garlic to the rashers and cook till the onions are soft.
  • Add the sausages back to the pan and lob in the thyme, parsley, rosemary, lentils, stock and tomatoes. Bring to the boil and then lower the heat, cover and simmer for 45 minutes.
  • Serve with a garden salad
  • Serves 4-6

Ingredients

  1. 6 high meat (ideally free range) sausages
  2. 1 packet of high quality rashers (ask your local butchers!)
  3. 1 tbsp rapeseed oil
  4. 1 onion, roughly chopped
  5. 3 carrots, roughly chopped into small pieces
  6. 4 garlic cloves, crushed
  7. 1 tbsp rosemary
  8. 1 tbsp thyme
  9. 1 tbsp parsley
  10. 300g red lentils
  11. 1½ pints chicken stock
  12. 1 tin chopped tomatoes

09/8/16

Chicken in yoghurty, almondy, apple sauce!

Chicken in yoghurty, almondy, apple sauce!

Chicken in yoghurty,  almondy, apple sauce!

Instructions

  • Fry 1 onion with 2 bay leaves, 1/2 stick cinnamon and 4 cloves in 1 tbsp coconut oil for 3 to 4 mins.
  • Add 900g packet of chicken legs (remove the skin) and cook for another 3 to 4 mins.
  • Then lower the heat and add 1 tsp of each of the following: garam masala, chilli, crushed garlic, ginger paste.
  • Season with salt & pepper and add 3 dessert spoons of ground almonds. Continue to cook for about 3 mins.
  • Now add in 1/2 tub (large) natural yoghurt and 3 sliced apples as well as 1 tbsp fresh coriander.
  • Cook for a further 15 minutes (or place in your slow cooked on low for a few hours).
  • Serve with flaked almonds and some more fresh coriander.

Ingredients

  1. 1 onion
  2. 2 bay leaves
  3. 1/2 stick cinnamon
  4. 4 cloves
  5. 1 tbsp coconut oil
  6. 900g (large packet - doesn't have to be exact) chicken legs/thighs (remove skin)
  7. 1 tsp garam masala
  8. 1 tsp chilli
  9. 1 tsp ginger paste/ 1 inch ginger grated
  10. 2 cloves garlic, crushed
  11. 3 dessert spoons ground almond
  12. salt & pepper
  13. 3 apples sliced
  14. 1/2 large tub natural yoghurt
  15. Flaked almonds
  16. Fresh coriander
  17. (serve with couscous/ quinoa/ bulgur)

07/26/16

Not just for Paddy’s Day!

Green Pancake

Green Pancake

Instructions

  • Place the eggs and the spinach into a blender and whizz. Heat a pan and add 1-2 tsp of oil. Fry the batter on one side. Once it looks drier, flip. Place onto your plate and smear with pesto before adding the avocado and smoked salmon. Lots of essential healthy fats in this meal... enjoy!

Ingredients

  1. 1-2 tsp rapeseed oil
  2. Spinach - 2 handfuls
  3. Eggs - 2
  4. Smoked salmon - 2 slices
  5. Pesto - 2 tsp
  6. Avocado - 1/2

07/26/16

Banana Bread flavoured Overnight Oats

Banana Bread flavoured Overnight Oats

Banana Bread flavoured Overnight Oats

Instructions

  • Simply mix in a bowl or lunch box: ½ cup oats, ½ cup natural yoghurt, 1/2 cup milk with 1 chopped banana, 1 tsp honey, 1 handful of pecans, 2 tbsp chia seeds and a sprinkle of cinnamon.
  • Leave overnight in the fridge. Each cold the next day

Ingredients

  1. ½ cup oats,
  2. ½ cup natural yoghurt,
  3. ½ cup milk
  4. 1 chopped banana,
  5. 1 tsp honey,
  6. 1 handful of pecans,
  7. 2 tbsp chia seeds
  8. A sprinkle of cinnamon.

07/26/16

Raspberry & Coconut Overnight Oats

Raspberry & Coconut ‎Overnight‬ ‪oats‬

Raspberry & Coconut ‎Overnight‬ ‪oats‬

Instructions

  • Simply mix in a bowl or lunch box the oats, vanilla ‎yoghurt‬, ‎milk‬, desiccated coconut and raspberries.
  • Leave overnight in the fridge and eat cold the next day!

Ingredients

  1. ½ cup oats (40g)
  2. ½ cup vanilla ‪yoghurt‬ (small pot)
  3. ½ cup ‪milk‬ (125ml)
  4. 2 tbsp of desiccated coconut
  5. 2 handfuls of raspberries

07/26/16

Carrot Cake Overnight Oats

Carrot Cake Overnight Oats

Carrot Cake Overnight Oats

Instructions

  • Mix in a bowl or a lunch box (if taking your breakfast to work or school) the oats, vanilla yoghurt, milk, grated carrot, walnuts, sesame seeds, raisins and cinnamon.
  • Leave overnight in the fridge, and eat cold the next day!
  • Why not make a big enough batch for a couple of days?

Ingredients

  1. ½ cup oats (40g),
  2. ½ cup vanilla yoghurt (small pot),
  3. 1/2 cup milk (125ml)
  4. 1/2 (grated) carrot,
  5. 1 handful walnuts,
  6. 2 tbsp sesame seeds,
  7. 2 tbsp raisins
  8. 1 tsp cinnamon

07/26/16

Almond Scones

Almond Scones

Almond Scones

Instructions

  • Mix 1 tub of natural yoghurt with two tubs-worth of oats (simply fill up the empty pot twice). Then add in 2 tsp baking powder, 1 tsp salt, few drops of almond extract, and several large handfuls of flaked almonds. Mix well.
  • Roll into balls and place in a silicon baking tray (grease) and cook for about 15 mins at 200 degrees. Reduce to 170 degrees for further 30mins. If you knock the bottom and they sound hollow, they're done. If they don't sound hollow, turn them over and cook upside down for another 10mins.
  • ** could also add cherries or almonds to the recipe!

Ingredients

  1. 1 tub natural yoghurt
  2. 2 tubs-worth of oats
  3. 2 tsp baking powder
  4. 1 tsp salt
  5. Almond extract
  6. Bag of flaked almonds