04/12/18

Baked pineapple

Baked pineapple

Baked pineapple

Ingredients

  • Pineapple
  • Cinnamon
  • +/- honey (maple syrup if Low FODMAP)

Instructions

  1. Lay the pineapple slices or cubes onto a baking tray.
  2. Sprinkle with cinnamon (+/- add some honey or maple syrup)
  3. Bake at 200 degrees for 20-30 minutes! (Flip them half way if you remember!)

04/12/18

Prawny Pasta

Prawny Pasta

Prawny Pasta

Ingredients

  • 2 tbsp of garlic infused oil
  • 200g packet of asparagus (green beans if Low FODMAP)
  • 200g cherry tomatoes
  • 200g packet of prawns
  • 20g parmesan
  • 150 g pasta (maize or rice if following Low FODMAP)

Instructions

  1. Get the saucepan of boiling water ready to cook your pasta. Add the pasta with a 1/2 tsp salt. Fresh pasta is very quick to cook so for speed, use this!
  2. Add the garlic infused oil to the pan (can use fresh garlic and oil if you'd prefer!). When the pan is hot, add the prawns. They're super quick to cook.
  3. When you flip the prawns, add the asparagus and cherry tomatoes (also super quick to cook).
  4. Drain the pasta. Then mix it in with your prawns, asparagus + tomatoes.
  5. Season and then serve in bowls with some parmesan on top.

04/10/18

Hall-ooo-me

Hall-ooo-mee

Hall-ooo-mee

Ingredients

  • 1 wholegrain seeded pita or english muffin
  • 2 tsp pesto
  • spray oil
  • 1 thick or 2 thin slices of haloumi
  • 1/2 red pepper
  • 1/2 yellow pepper
  • 1 large flat mushroom

Instructions

  1. Using the spray oil, fry or bake the peppers and mushroom. They take longer that the cheese so do them first.
  2. Again, using the spray oil, coat a griddle pan (or frying pan) with oil and fry up the halloumi slices.
  3. While the halloumi is cooking, toast the pita or muffin. When toasted, smear on some pesto (1 tsp on either side of the pita/ bun).
  4. The halloumi should be nearly done, so layer up the peppers on either side of the pita or bun. The mushrooms is quite juice so needs to go between the pepper and the halloumi!)
  5. Add in the halloumi - eat and enjoy!

04/10/18

A date with PB

A date with PB

A date with PB

Ingredients

  • 2 dates
  • 2 tsp of peanut or almond butter
  • +/- cocoa powder, cinnamon, mixed spice or ginger
  • ** if you don't like peanut butter or want to try something new, try goat's cheese or a walnut stuffed inside the date (deeee-lish)

Instructions

  1. Take the seed out of the date.
  2. Spoon in a tsp of peanut butter
  3. Sprinkle with cinnamon or cocoa if you fancy it!

04/10/18

Chicken & broccoli bake

Chicken & broccoli bake

Chicken & broccoli bake

Ingredients

  • 1 tablespoon of rapeseed oil
  • 1 medium onion
  • 1 packet of mushrooms
  • 4 medium chicken breasts, cubed
  • 1 head of broccoli, florets removed from stalk
  • 1 pot of good quality chicken soup
  • 4 cloves of garlic, crushed
  • 150ml milk
  • 50g of wholegrain breadcrumbs

Instructions

  1. Pre-heat the oven to 220°C.
  2. Heat the oil in the saucepan. Add the onions and mushrooms. Once the onions and mushrooms are soft, add the chicken pieces and cook for about 10 minutes
  3. While the chicken is cooking, steam the broccoli (plate in a microwave friendly dish with a drop of water. Place the lid of the dish and cook for 3 to 4 minutes)
  4. Mix the milk, soup and garlic together in a jug.
  5. Put the cooked chicken pieces, onion, mushrooms and broccoli into an overproof dish.
  6. Pour in the soup mixture and cover with the breadcrumbs or oats.
  7. Cook in the oven for 30 minutes. Lovely with mash potato or quinoa.

04/10/18

Cottage cheese pancakes

Cottage cheese pancakes

Cottage cheese pancakes

Ingredients

  • Heat up a large frying pan.
  • Blend the oats, cottage cheese, vanilla extract and eggs together in a blender. Then add in the blueberries.
  • When the pan is hot, add a little oil, and then fry up the batter. Pour on small amounts at a time. When you see bubbles or the top of the pancake drying out, flip it!

Instructions

  1. 1/2 cup cottage cheese
  2. 1/2 cup oats
  3. 3 eggs
  4. Vanilla extract - 1/2 tsp
  5. 1 punnet blueberries

04/10/18

Turmeric Latte

Turmeric Latte

Turmeric Latte

Ingredients

  • 350ml milk (Lactofree milk if Low FODMAP, soya milk for vegan protein-containing option)
  • ¼ tsp ground turmeric
  • ¼ tsp ground cinnamon
  • ¼ tsp ground ginger
  • ½ tsp vanilla extract
  • 1 tsp maple syrup (Low FODMAP) or honey

Instructions

  1. Put all the ingredients in a saucepan, stirring constantly over a gentle heat until warm.

04/10/18

Quick chicken curry

Quick chicken curry

Ingredients

  • 1 tin of coconut milk
  • 1 small tin of bamboo shoots
  • 1 small tin of water chestnuts
  • 1 tin butter beans
  • 1 jar of thai paste
  • No chop veg e.g. 1 packet of babycorn, 1 packet of mangetout/ sugar snap/ green beans
  • 1 packet of prawns (about 200 grams)

Instructions

  1. Add the coconut milk and thai paste to a saucepan.
  2. Heat it up. When piping hot, add the tinned water chestnuts, butter beans and bamboo shoots.
  3. Next add in the no chop veg and simmer for a couple of minutes.
  4. Finally add in the prawns and cook for about 2-3 minutes before serving.
  5. Serve in a bowl without rice, if opting for a lower carb meal.

04/10/18

Baked eggs in tomato cups!

Baked eggs in tomato cups

Baked eggs in tomato cups

Ingredients

  • 2 large tomatoes,
  • salt,
  • pepper,
  • oil (spray works best),
  • eggs

Instructions

  1. Preheat the oven to 200 degrees celsius.
  2. Slice the top off your tomatoes. With a spoon scoop out the inside (best eat this and not waste it!!)
  3. Place the tomatoes on a baking tray. Spray with oil and season with a little salt and pepper. (Also lovely with a little thyme, rosemary and garlic).
  4. Bake these for about 30 minutes. (If food prepping, cool, place into an airtight container and store in the fridge until required)
  5. Crack an egg into each tomato. Bake for approx 8 minutes so that the eggs goes firm. Then eat!

04/10/18

Vegan wrap

Vegan wrap

Vegan wrap

Ingredients

  • 2 large tomatoes, chopped
  • 1/2 small onion, chop it finely
  • +/- chilli (1/2 chilli if you like heat!)
  • 1 handful fresh coriander, chop it up into small pieces
  • 1 tbsp olive oil
  • 1/2 lemon - juiced
  • 1 clove of garlic, crushed
  • 1/2 small onion, chopped
  • 1 small red chilli pepper, fine chopped
  • 1 teaspoon cumin
  • 1 tbsp oil
  • 1 tin of black beans, drain them and rinse!
  • 3 wholegrain seeded wraps
  • 1 avocado - peel, de-stone and slice!

Instructions

  1. First make the salsa by chopping everything up and mixing it together (tomatoes, onion, chilli, coriander, olive oil and lemon juice)
  2. For the black beans: Heat a frying pan up. Add in the oil, garlic, onion, chilli and cumin and cook for a few minutes.
  3. While that is cooking, place a wholegrain seeded wrap on each plate. When the bean mixture is hot, spoon on some beans to your wrap, add some homemade salsa and avocado.
  4. A woman might eat one for a dinner, but an exercising lady or man might eat 2!
  5. Roll it up and eat!

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

Fruit loaf

Fruit loaf

Ingredients

  • 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

Instructions

  1. Directions
  2. 1. Preheat the oven to 200 degrees Celsius
  3. 2. Smear a bread tin with butter to prevent the bread from sticking the loaf tin when cooked!
  4. 3. Mix the dry ingredients in a bowl. The add in the buttermilk and mix well.
  5. 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.
  6. 5. Bake for 10 minutes at 200 degrees Celsius and a further 45 min at 180 degrees Celsius.
  7. 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