Super Power Granola & Yoghurt Pots

Super Power Granola & Yoghurt Pots

Super charge your energy levels with this simple and delicious breakfast combo!

This super healthy granola is chock full of complex carbs and healthy fats to give you long lasting energy and keep you fuller for longer. Instead of dried fruit we’ve used chia seeds and almonds which are a great source of protein, fibre and heart healthy fats to keep your blood sugar levels balanced. Combine with your yoghurt of choice and vitamin C rich berries for a nutritionally balanced breakfast.

Super Power Granola

Ingredients.

  • 2 cups oats
  • 1 cup almonds, chop with sharp knife
  • ½ cup coconut flakes
  • 1/3 cup chia seeds
  • ¼ tsp salt
  • 2tbsp. coconut oil, melted
  • 1/3 cup honey
  • 1tsp. vanilla essence

Method

  • Set your oven to 150°C. Line a large baking tray with baking paper.
  • To a large bowl add the oats, chia seeds, almonds, coconut and salt.
  • Melt the coconut oil in a pot or in the microwave and stir in the honey and vanilla.  Pour the wet mixture into the dry and stir together until well combined.
  • Spread the mixture out onto the baking tray and bake for about 30 mins until a light golden colour. Stir half way through.
  • Allow to cool fully before storing in an air tight container for up to 2 weeks.

Yoghurt Granola Cup

In a glass, layer natural yoghurt (coconut yoghurt works well too) with a tablespoon of granola and top with mixed berries. Repeat with a second layer of yoghurt and top with more granola and mixed berries. Savour and enjoy each mouthful before you start your busy day!

Nutrition Info Super Power Granola & Yoghurt Pot

(100g Natural Low Fat Yoghurt + 2tbsp. Granola + 1 cup mixed berries)

Calories

329

% Daily Value*

Total Fat 14g

18%

Saturated Fat 5.2g

26%

Cholesterol 0mg

0%

Sodium 161mg

7%

Total Carbohydrate 43.5g

16%

Dietary Fibre 7.6g

27%

Total Sugars 24.5g (natural sugars)

 

Protein 11.5g

 

Vitamin D 0mcg

0%

Calcium 67mg

5%

Iron 3mg

17%

Potassium 205mg

4%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

elsa jones logo

Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

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Healthy Heart Top Tips!

Here at LloydsPharmacy, we are working in partnership with the Irish Heart Foundation to raise awareness of how to prevent cardiovascular heart disease and stroke.

Sadly, every hour, someone in Ireland suffers from a stroke. Every day, hundreds of Irish people are diagnosed with heart disease. And up to 10,000 die each year, which makes heart disease and stroke one of Ireland’s biggest killer diseases.

Here are the top three things we recommend for a Happy Healthy Heart!

Healthy Eating

Fad diets are not effective for long-term weight loss. Losing weight too quickly can leave you tired and hungry, so you give up, regaining the weight as quickly as it came off. Keep your focus on the habits you want to change rather than on an ‘all or nothing’ approach. So rather than thinking about all the foods you feel you must give up or go without, why not see the new year as a time to embrace a whole new way of eating healthily for the good of your heart.

When it comes to maintaining a heart-healthy diet, remember that alcohol is high in sugar and calories and drinking more than the recommended amount can be harmful to your heart. For women, the recommended maximum limit is 11 standard drinks a week and for men it is 17 standard drinks a week. A standard drink is half a pint of beer or a small glass of wine.

Exercise

A study published last year in the Lancet Global Health journal found that one in three women and one in four men worldwide did not get enough exercise to stay healthy, meaning that 1.4 billion adults were at greater risk of cardiovascular diseasetype 2 diabetes, dementia, and some cancers due to a lack of physical activity.

We all know that regular exercise is good for your heart while inactivity greatly increases your risk of heart disease and stroke. All it takes is 30 minutes of moderate intensity aerobic exercise five days a week to keep your heart healthy. It can be difficult to find an extra half an hour in our busy days so why not try to work exercise into your day instead. You don’t have to be a top athlete, simply walking for 30 minutes a day is a great way to get active in 2019.

Sleep

Getting a good night’s sleep is crucial for heart health. In fact, the World Health Organisation has said that poor sleep should be considered a modifiable risk factor for cardiovascular disease along with smoking, lack of exercise and poor diet.

In 2016 the American Heart Association released a scientific statement on the association between the duration and quality of sleep and cardiovascular disease. The statement found that sleep issues, especially not sleeping enough, obstructive sleep apnoea (five or more pauses in breathing per hour of sleep) and insomnia can influence the risk of obesity, high blood pressureType 2 diabetes, stroke, coronary heart disease and overall cardiovascular disease.

What the doctor recommends?

Asked for her top tips for a healthy heart in 2019, Dr Angie Brown, Consultant Cardiologist and Medical Director of the Irish Heart Foundation recommended, a healthy diet, drinking less alcohol, exercising more and getting good quality sleep.

You can avail of a free blood pressure check at your local LloydsPharmacy.

Read the full article at The Irish Heart Foundation

Baked Cod with Mediterranean Vegetables in a Lemon & Herb Crumb

 

Baked Cod with Mediterranean Vegetables in a Lemon & Herb Crumb (serves 2)

I love a dinner that goes into the oven on the one tray and involves minimal prep and clean up. This summery cod dish is super tasty and satisfying and bursting with Mediterranean goodness. You can omit the potato if you want to go for a low carb meal, either way it’s delicious.

Ingredients

  • 2 loins of fresh cod
  • 4 tbsp. olive oil
  • 2 garlic cloves, minced
  • ¼ tsp. chilli flakes
  • 4 tbsp. breadcrumbs
  • 1 tbsp. flat-leaf parsley, finely chopped
  • 1 large courgette, quartered into rectangles
  • 6 cherry tomatoes, halved
  • 1 small red onion, cut into wedges
  • 4 small baby potatoes (quartered)
  • 1 lemon (half for the tray, the other half for zest only)

Method

  • Heat the oven to 200˚C. Prep the courgette, onion and potato and place onto a large oven dish.
  • Pour 2 tablespoons of olive oil into a small bowl, season well with salt & pepper then stir in 1 minced garlic clove. Pour the oil mixture over the vegetables in the oven tray.
  • Top with the two cod fillets. Cut a lemon in half and set aside one half for the breadcrumb. Quarter the other half and add the lemon wedges to the baking tray.
  • To make the breadcrumb topping, heat 2tbsp olive oil in a frying pan. Add one minced garlic clove and the chilli flakes, fry for 1 minute and then stir in the breadcrumbs and fry for another minute or so. Add in the zest of half a lemon along with 1 tablespoon of chopped parsley.
  • Once the breadcrumb is golden, sprinkle it over the cod and bake for 20 mins.
  • Half way through cooking time, add in the cherry tomatoes so they don’t get over cooked. Serve piping hot & enjoy.

Nutrition Facts

Servings: 2

Calories

495

Amount per serving

% Daily Value*

Total Fat 31g

40%

Saturated Fat 4.6g

23%

Cholesterol 40mg

13%

Sodium 233mg

10%

Total Carbohydrate 33.9g

12%

Dietary Fibre 6.7g

24%

Total Sugars 9.4g

 

Protein 26.2g

 

Vitamin D 0mcg

0%

Calcium 75mg

6%

Iron 2mg

10%

Potassium 706mg

15%

elsa jones logo

Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

Coconut Cinnamon Cookies

Coconut Cinnamon Cookies_instagram_2Coconut Cinnamon Cookies (serves 10)

If you’re looking for a wholesome treat the whole family will enjoy then these cocolicious cookies are sure to hit the spot! They’re so quick and easy to make and really taste home made with subtle natural flavours.  Perfect for a lunch box treat, but you may find yourself not wanting to share them! A gentle reminder that even healthier treats need to be eaten in moderation so one cookie per serve is ideal.

Ingredients

  • ½ cup coconut oil (room temp)
  • ½ cup coconut palm sugar (available in supermarkets & health stores)
  • 1 free range egg
  • 1tsp vanilla extract
  • 1 cup plain flour
  • ½ cup oats
  • 1 tsp cinnamon
  • 1 tsp baking powder
  • ½ cup coconut flakes (you can break the flakes up into smaller pieces by hand)

Method

  • Set a fan oven to 170°C then line a large baking tray with baking paper.
  • Add the coconut oil and coconut sugar to a large bowl. Use an electric mixer to beat them together until well combined. Follow with the vanilla and egg and beat to combine.
  • Using a sieve, sift in the flour and baking powder into the wet ingredients. Then add in the oats and cinnamon and lightly beat until just combined. Stir in the coconut flakes leaving a small bit over to sprinkle on top.
  • Using your palms, roll a tablespoonful of the mixture into a ball and flatten to make a thick cookie shape. Repeat to make approx. 10 cookies and sprinkle each with a few coconut flakes on top.
  • Bake in the oven for about 15-17 minutes until golden. Allow to cool before eating and store in an air tight container.
Nutrition Facts
Servings: 10
Amount per serving  
Calories 212
% Daily Value*
Total Fat 13.1g 17%
Saturated Fat 10.8g 54%
Cholesterol 16mg 5%
Sodium 29mg 1%
Total Carbohydrate 22.7g 8%
Dietary Fibre 1.2g 4%
Total Sugars 7.6g  
Protein 2.5g  
Vitamin D 2mcg 8%
Calcium 9mg 1%
Iron 1mg 8%
Potassium 49mg 1%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

elsa jones logo

Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

Mini Marathon Top Tips!

Copy of Low Carb Crustless Quiche (3)

Fuel fuel fuel yourself

Nutrition plays a huge part in your training and you need make sure your body is in the best shape possible by eating the right stuff.

  • 65% of your total calories should come from complex carbs, approximately 20% from unsaturated fats, and 10% from protein.
  • Load your diet with carbs the week before the marathon so that your body is prepared for the physical challenge. (Chip butty anyone?)
  • Don’t eat too much the day of the race, since the food might feel heavy in your stomach and slow you down. Porridge is a great slow burning food for the morning of the race.

Stay hydrated in pre-marathon days

In the days leading up to the race make especially sure that you’re well hydrated.

  • As you go on longer runs, practice carrying a water bottle with you, either in your hand or around your waist, so you can stay hydrated as you run.
  • Avoid drinking excessive alcohol and caffeine in the days before the race, since these dehydrate your body.

Rest up the days leading up to the race

The last long run of your training should be several days before the race, so your body has plenty of time to recover. The day before the race, rest or do an easy run, but don’t work out too strenuously. You’ll want to keep yourself primed for race day.

Enjoy the race and have fun!

The Women’s Mini-Marathon is alot of fun and there is great camaraderie on the day. Remember to enjoy yourself! Make sure you pace yourself so you’ll be able to cross the finish line.

  • You know your own body best. Whether you choose to walk, run or do both remember to listen to your body and pace yourself.
  • Ask friends and family to come and cheer you on to provide a little extra motivation as you reach your goal.

Recovery time

Make sure you rehydrate and eat after the race. Your body will recover faster once you refuel it. If you need a little extra check out our huge range of supplements in your local LloydsPharmacy.

Good Luck to all the participants!!

One Pot Chicken Chickpea Tagine

Low Carb Crustless Quiche (1)

One Pot Chicken & Chick Pea Tagine (serves 6)

This is a super tasty and satisfying one pot wonder. A nutritionally balanced meal all in the one pot, what’s not to love? And, if there’s any left over, it tastes even better the following day so don’t be afraid to get two dinners out of the one cooking session! Packed with quality protein, gut loving fibre, anti-oxidant vitamins and anti-inflammatory spices!

Ingredients

  • 4 chicken breast, cut into large chunks
  • 1tbsp harissa paste
  • 1tbsp olive oil
  • 1 onion, cut into chunks
  • 1 red pepper, cut into chunks
  • 2 carrots, cut into thick half moons
  • 2 garlic cloves, minced
  • 6 baby potatoes, quartered
  • 80g (large handful) of green beans (cut off top & bottom)
  • 1tsp ground cumin
  • 1tsp cinnamon
  • 1ts turmeric
  • 1tsp ginger
  • ½ tsp chilli flakes
  • 1 tin chopped tomatoes
  • 200ml chicken stock
  • ½ cup dried apricots, quartered
  • 1 tin chickpeas, rinsed & drained
  • 2tbsp. of fresh mint/flat leaf parsley, finely chopped

Method

  • Mix the harissa past through the chunks of chicken. If you have time, ideally set the chicken aside for at least 30 mins to allow the flavours to develop while you prep the vegetables and potatoes.
  • Once you’ve prepped all your vegetables, heat the oil in a large pot or casserole dish. Fry the chicken for a few minutes until sealed then remove from the pot and set aside.
  • Fry the onion, pepper and carrot for a few minutes, then stir in the minced garlic and all the spices and fry for another 2 minutes. (take care not to burn the garlic)
  • Add the chicken back to the dish, stir to combine then pour in the tomatoes and stock.
  • Add the apricots and green beans and nestle in the potato chunks so they are submerged under the mixture.
  • Bring to a boil then simmer for about 30 minutes until the potato and carrot are tender.
  • Towards the end of cooking time, stir in the chick peas and fresh mint/parsley.
  • Serve piping hot as it is or alongside a small portion of couscous or rice.

elsa jones logoElsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

Banana Pecan Muffins

 

Healthy Banana Muffins (makes 9 muffins)

These are perfect for a nutritious grab & go breakfast or a mid-morning/afternoon treat. Made with only natural, wholesome ingredients these high fibre, gluten free muffins will keep you full and satisfied without spiking your blood sugar levels.

Ingredients

Dry

  • ½ Cup Coconut flour
  • 1 level tsp. cinnamon
  • ½ tsp. baking soda
  • ¼ tsp. salt

Wet

  • 4 eggs
  • 2 large ripe bananas, well mashed
  • 2 heaped tbsp. coconut oil, melted
  • 1tsp. vanilla essence
  • 1/4 cup of pecans (broken up) optional

Method

  • Set oven to 180 degrees Celsius then lightly grease a non-stick muffin tray or line with quality muffin cases.
  • Using a sieve, sift the coconut flour and remainder of the dry ingredients into a large bowl.
  • In a separate bowl, mash the banana, then beat in the eggs. Stir in the melted coconut oil and vanilla.
  • Add the wet ingredients to the dry and whisk for 30-60 seconds until well combined ( I use a hand held electric whisk/mixer)
  • Stir in the pecans if using.
  • Spoon the mixture into the muffin tray, fill about three quarters of the way. Top each muffin with a pecan if desired.
  • Bake for approx. 20-22 mins until lightly golden.
  • Allow to cool in the tray for about 15 minutes before transferring to a wire rack to cool completely before eating. I use a tablespoon to gently coax the muffins out of the tray.

Storage: Store in an air tight container for up to 3 days. They will last a little longer if you store them in the fridge and warm before eating.

elsa jones logoElsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie