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

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

09/8/16

Egg Muffins

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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

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

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

06/24/16

Pear, Blue Cheese & Walnut Salad Jar

Pear, Blue Cheese & Walnut Salad Jar

Pear, Blue Cheese & Walnut Salad Jar

Instructions

  • ‪Salad‬ jars - the clever new trend
  • By layering the ingredients the wet ingredients are kept away from the dry ones. The concept is deadly... your salad doesn't go limp and soggy!
  • For example: something like the following;
  • Step 1: Add olive oil & apple cider vinegar
  • Step 2: Add sliced pear
  • Step 3: Add pomegranate
  • Step 4: Add spinach
  • Step 5: Add walnuts
  • Step 5: Add a little blue cheese
  • They last a few days in the fridge! Couldn't be handier!

Ingredients

  1. Olive oil & apple cider vinegar
  2. Sliced pear
  3. Pomegranate
  4. Spinach
  5. Walnuts
  6. Little blue cheese

06/24/16

Guac

Guacamole

Guacamole

Instructions

  • Mix it altogether!

Ingredients

  1. 7 cherry tomatoes - quarter them
  2. ½ red chilli - finely diced
  3. Coriander, a handful - chop
  4. juice of 1/2 lime
  5. 1 Avocado = mash with a fork
  6. ¼ red onion, finely diced
  7. 1 garlic clove, crushed

04/6/16
salad jars

Rainbow Salad Jar

Rainbow Salad jars

Rainbow Salad jars

Instructions

  • By layering the ingredients the wet ingredients are kept away from the dry ones. The concept is deadly... your salad doesn't go limp and soggy!
  • Start at the bottom of the jar, choose a salad dressing and pour it in.
  • Then add in your crunchy veg such as grated carrot, chopped celery or cabbage.
  • Then add in your sturdy veg like cucumber or things like chickpeas.
  • Next pack in your proteins +/- carbs e.g. quinoa & chicken.
  • Follow with your soft veg and then leaves.
  • They last a few days in the fridge! Couldn't be handier! When you're ready to eat your salad, simply turn the jar upside down to let the dressing cover your salad!

Ingredients

  1. Yoghurt, lemon juice and black pepper.
  2. Grated carrot.
  3. Chickpeas
  4. Beetroot
  5. Roasted sunflower seeds
  6. Bulgur wheat
  7. Spinach

03/9/16
Tasty ‪‎tomato‬ ‪‎soup‬

Tasty ‪‎tomato‬ ‪‎soup‬

Tasty ‪‎tomato‬ ‪‎soup‬

Calories per serving: 58kcal

Carbs per serving: 6g

Protein per serving: 2g

Fiber per serving: 2.5g

Tasty ‪‎tomato‬ ‪‎soup‬

Instructions

  • Roast a few packets of ‪‎tomatoes until soft.
  • Fry a red ‪‎onion with about 4 cloves of ‪garlic (use the green part of a ‎scallion and garlic infused ‪oil if following a low ‪FODMAP diet).
  • Put the tomatoes into a saucepan when nicely roasted with about 1 pint of‪ ‎chicken stock. Bring to the boil. Whizz. Done. Add in some fresh basil to taste.

Ingredients

  1. 8 packets of cherry tomatoes
  2. 1 red onion
  3. 4 cloves garlic
  4. 1 pint of chicken stock
  5. Fresh basil

03/9/16

Simple ‪‎lentil‬ ‪‎soup‬

Simple ‪‎lentil‬ ‪‎soup‬

Simple ‪‎lentil‬ ‪‎soup‬

Instructions

  • Add the ‪‎olive oil to a pan with the chopped ‪‎onion. When softened, add the chopped ‪carrots. Allow to cook for 5 or so minutes, until they start to soften. The add the red ‪‎lentils, ‪‎chilli and ‪cumin as well as the ‪vegetable stock. When the lentils have gone a little translucent, add in the ‪‎milk.
  • Blend and then Season to taste.

Ingredients

  1. 1 tbsp ‪‎olive oil
  2. 1 chopped ‪‎onion
  3. 600g of chopped ‪carrots
  4. 150g red ‪‎lentils
  5. 1 tsp ‪‎chilli 
  6. 2 tsp ‪cumin 
  7. 1 L ‪vegetable stock
  8. 150ml ‪‎milk.

 

03/9/16

‪Pea‬ ‪soup‬

‪Pea‬ ‪soup‬

‪Pea‬ ‪soup‬

Instructions

  • Place all, bar the mint leaves, in a saucepan and bring to the boil. When you see bubbles, turn off the heat and add in the mint. Whizz up with a blender.

Ingredients

  1. 250g of ‪‎frozen ‪peas,
  2. 500ml of ‪‎veg stock,
  3. 2 chopped spring ‪onions,
  4. 2 crushed cloves of ‪‎garlic
  5. mint leaves.

03/9/16
Chicken‬ ‪noodle‬ ‪‎soup‬

‪‎Chicken‬ ‪noodle‬ ‪‎soup‬

‪‎Chicken‬ ‪noodle‬ ‪‎soup‬

‪‎Chicken‬ ‪noodle‬ ‪‎soup‬

Instructions

  • Place chicken stock in a saucepan with the garlic, chilli and ginger. Bring to the boil.
  • Add the chicken. After 1 minute add the peppers.
  • Now pour in some fish sauce and the juice of the lime.
  • Just before serving, add the mangetout and sprinkle with the fresh coriander.
  • ** plus noodles
  • (‪‎buckwheat or ‪‎rice if on a ‪gluten free diet (available in the supermarkets now),
  • or else ‪konnyaku noodles if going low carb or low calorie),
  • or else your standard ordinary noodles!
  • The noodles all take a different amounts of time to cook, so read the instructions!

Ingredients

  1. 800ml of chicken stock,
  2. 1-2cm of ‪‎ginger thinly sliced,
  3. 1‪ chilli nicely chopped,
  4. 2 cloves of ‪garlic crushed, (use garlic infused oil for Low FODMAP option)
  5. 4 chicken ‪breasts cut into thin slices,
  6. 2 tbsp fish sauce,
  7. 1 ‪lime,
  8. 3 colours of veg (e.g. red pepper, yellow pepper, mangetout), fresh coriander.
  9. ** plus ‪noodles (use rice or buckwheat noodles for Low FODMAP option)

03/9/16
‪‎Mushroom‬ ‪Soup‬

‪‎Mushroom‬ ‪Soup‬

‪‎Mushroom‬ ‪Soup‬

‪‎Mushroom‬ ‪Soup‬

Instructions

  • Sweat 1 chopped ‪ onion by pouring a little oil into a pan, adding in the onion and putting on the lid. If the lid is loose put parchment over the top of the pan before putting the lid back on).
  • After a few minutes add in the ‪mushrooms that you have sliced. Cook for a couple of minutes.
  • Then add in the ‪stock and 0.5 tsp of ‪nutmeg and cook for 10 mins.
  • Finally add in the ‪milk and bring to the boil. Whizz. Done.

Ingredients

  1. 1 chopped ‪ onion
  2. Rapeseed oil
  3. 2 packets of ‪mushrooms
  4. 750ml ‪stock
  5. 0.5 tsp of ‪nutmeg
  6. 250ml of ‪milk

03/9/16
Crunchy sweet salad!

Crunchy sweet salad!

Crunchy sweet salad!

Crunchy sweet salad!

Instructions

  • Simply chop up a couple of sticks of ‪celery, a bit of ‪‎cucumber and an ‪‎apple. Then add in a handful of ‪walnuts or ‪hazelnuts, a few dollops of‪ ‎natural ‪yoghurt, a squirt of ‪lemon ‪‎juice and season with a bit of black‪ pepper. Mix all together
  • Lovely with some grilled ‪chicken!
  • Enjoy!

Ingredients

  1. 2 slicks celery
  2. 1 apple
  3. 3 inches cucumber
  4. handful walnuts
  5. few spoons of natural yoghurt or greek yoghurt
  6. lemon juice
  7. black pepper
  8. chicken (if for lunch)

03/9/16
Toilet paper tuna!

Toilet paper tuna!

Toilet paper tuna!

Toilet paper tuna!

Instructions

  • Get a tin of ‪‎tuna (in oil not brine). Fold kitchen paper in 4 and place on top. Press into the oil a little and then light all 4 corners. Leave it light like a candle for about 20 mins. When it goes out, peel off the paper and eat the delicious tuna.

Ingredients

  1. A tin of tuna, in sunflower oil
  2. Toilet paper
  3. A lighter