‘The Healthonist’ Recipes by Pamela Ryan –Chilli Sin Carne (with Chocolate!)

Welcome to week 5 of nutritional therapist Pamela’s amazing healthy recipes. This weeks recipe is Vegetarian, Gluten Free & Dairy Free.

She will be providing plenty more  recipes over the next few weeks! And don’t forget you can also get a free printed version of this recipe and more at your local LloydsPharmacy… enjoy!

This one-pot recipe is packed with nutritious vegetables and beans and makes a perfect vegetarian meal for the family.

Whilst beans are often considered a carbohydrate rich food, they are in fact one of the best sources of plant protein with up to 15 grams of protein per cup cooked. Black beans and red kidney beans have the highest protein content, which is why I include them in this recipe.

Beans are packed with fibre which supports digestive health and bowel function; they are rich in folate, copper, magnesium, iron and vitamin B1 which are essential nutrients involved in energy production and cell function; and they contain phytonutrients which help to reduce inflammation and protect against heart disease.

Its no wonder then that the world’s longest living populations, the ‘Blue Zones’, all consume beans on a daily basis! Coincidence? I think not!

Serves 6

You will need:

  • 2 tbsp extra virgin olive oil
  • 1 medium red onion, peeled and roughly chopped
  • 2 cloves garlic, peeled, crushed and chopped
  • 1 heaped tsp cumin powder
  • 1 heaped tsp chilli powder (Tip! Start with 1/2 tsp and add another 1/2 tsp later on if needed. This works well if you prefer to control the heat, or if you are serving to young children)
  • 1 tsp chipotle chilli flakes (as above, start with a 1/2 tsp and add more later if desired)
  • 1 heaped tsp dried oregano
  • 2 celery stalks, washed and roughly chopped
  • 3 large sweet potatoes, peeled and diced
  • 1x 400g tin of organic black beans, drained
  • 1x 400g tin of organic red kidney beans, drained
  • 1x 680g jar of organic tomato passata
  • 1 Kallo organic mushroom or vegetable stock cube dissolved in 250ml water
  • 4x squares Lindt 85% dark chocolate (from a 100g bar) finely chopped
  • 2 cupped handfuls of finely chopped raw nuts (I used pecans and walnuts)
  • 1 heaped tsp sea salt and freshly ground black pepper

To serve:

1 bunch of fresh coriander, roughly chopped

2 limes, quartered

1 large avocado, stone removed, peeled and diced

2 large spring onions, finely chopped

1 head of iceberg lettuce (peel away and wash the large leaves, keeping them whole so you can spoon some chilli into the lettuce cups).

How to…

Make… Start by prepping your vegetables so you have everything ready to go. Gently heat the olive oil in a large saucepan over a medium heat. Add the onion, celery, cumin, chilli powder, chilli flakes, dried oregano and garlic. Sauté for 5 minutes until the onion and celery have softened (but not overly browned or burnt!). Stir in the sweet potatoes and cook for a further 5 minutes or so before adding the black beans, red kidney beans, tomato passata and mushroom stock. Bring to the boil, reduce the heat to a simmer and cover. Allow to simmer gently for about 30 – 40 minutes until the vegetables are soft. You can add more water if the chilli starts to get a little thick. Then add the dark chocolate, nuts, sea salt and pepper and stir well before serving.

Serve… Spoon the chilli into deep bowels, sprinkle over some diced avocado, spring onions and add a wedge of fresh lime. I like to spoon some chilli into big round leaves of cooling iceberg lettuce, roll and eat. If you’re feeding a particularly hungry crew you can add a half cup of cooked basmati rice or quinoa to each bowl before spooning over the chilli. Delicious!

 

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

‘The Healthonist’ Recipes by Pamela Ryan – Sautéed Apple with Cinnamon & Ginger served with Coconut Yogurt

We are now on week 4 of nutritional therapist Pamela’s delicious healthy recipes… let us know if  you have tried any yet and what were your thoughts?

She will be providing plenty more  recipes over the next few weeks! And don’t forget you can also get a free printed version of this recipe and more at your local LloydsPharmacy… enjoy!

Cooked apple is a traditional dish used in Ayurvedic nutrition – the ancient medical system of India. One of Ayurveda’s fundamental principles is that disease begins in the gut, and maintaining a healthy digestive system is fundamental for good health.

Now it seems the scientific research is catching up and there is evidence that a fibre-rich, whole foods diet, is incredibly important for digestive health.

Apple contains pectin, a polysaccharide that is high in fibre and can help regulate bowel movements and reduce inflammation caused by diarrhoea, constipation and irritable bowel disease.

Cinnamon has long been used medicinally in ancient cuisine. It has been shown to lower blood sugar levels and to reduce risk factors for heart disease. Both cinnamon and ginger are known for their powerful anti-inflammatory and anti-microbial properties, and they pair wonderfully with this delicious breakfast dish.

(Serves 1)

You will need:

  • 1 organic apple sliced & cored.
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1 tsp coconut oil*
  • 2 Tbsp cold water
  • 4 walnut halves, chopped

Method:

  1. In a sauté pan melt the coconut oil over a medium heat. Add the cinnamon and ginger and allow to cook gently for a minute before tossing the sliced apple into the pan.
  2. Add the water and cook for about 15 minutes over a medium heat until the apple is softened. You can add more water to the pan if it gets too dry.
  3. In a separate pan toast the walnut halves for about 2 minutes and remove from the heat.
  4. To serve spoon the apple mixture onto a plate, sprinkle with the walnuts and add a dollop of dairy free coconut yogurt (I use CoYo coconut milk yogurt available in health stores and some supermarkets).

* You can find Optima Raw Virgin Coconut Oil in your local LloydsPharmacy

 

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

 

‘The Healthonist’ Recipes by Pamela Ryan – Broad Bean & New Potato Summer Salad

Pamela Ryan Profile photo

Pamela Ryan

This is week 3 of nutritional therapist Pamela’s recipes with us and she will be providing plenty more super tasty healthy recipes over the next few weeks!

You can also pop into your local LloydsPharmacy for a free printed version of this recipe and more… enjoy!

This meatless salad showcases some of the most delicious organic summer vegetables and is quick and easy to prepare. It is high in fibre and plant protein, so your hunger will be satisfied right up until your next meal.

Broad beans provide the protein with about 10g per cup so they’re a great vegan alternative. They’re also packed with fibre and are a source of iron, magnesium, vitamin C, vitamin A and calcium. In the interest of eating seasonally, buy them fresh during the summer months.

Sweetheart cabbage is a rich source of so many vitamins and minerals including vitamins K, C and B6. This is a true superfood with anti-inflammatory and cancer-fighting compounds.

The recipe makes one serving as a main course, but can easily be split into two portions if serving alongside or before other dishes.

braod bean

You will need:

  • 2-3 sweetheart cabbage leaves, raw & shredded
  • 2 baby radish, washed and finely sliced
  • 1 spring onion, chopped
  • 1 cup broad beans – shelled, washed, boiled for 5 minutes and cooled.
  • 2 medium sized new potatoes, boiled in skins, cooled & sliced.
  • A handful of pea shoots (From ‘The Happy Pear’ – available in supermarkets)
  • A quarter teaspoon (a pinch) of Maldon sea salt & cracked black pepper
  • A tablespoon of extra virgin olive oil

Method:

  1. In a bowl combine the raw shredded cabbage, radish, spring onion, broad beans, new potatoes and pea shoots.
  2. Add the sea salt, a crack of black pepper and the olive oil. Toss and serve!

 

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

14 Festival Essentials for a carefree weekend

So you’ve got your ticket or you’re still working on that ‘plan’ to get one, either way you’re going and you are ready for action. Only pack what you need as you may have to carry your festival ready wardrobe a long distance to where you’re camping. Don’t forget it all has to go back with you after the weekend, well most of it!

 

La Roche-Posay Anthelios XL SPF 50+ Tinted Fluid Ultra-Light €19.50

We spend most of our time at festivals outside exploring in the sunshine (fingers crossed) protect your skin with this La Roche-Posay favourite. This tinted, very high facial protection is fragrance free, paraben free and water resistant. Exposure to UV radiation is the number one cause of skin cancer, which is the most common cancer in Ireland, so it is imperative to protect your skin.

 

Oxylent €30

Oxylent is a pleasant tasting multivitamin that quickly dissolves in water & is designed to support your immune system, reduce fatigue & release energy. This electrolyte-rich drink is the perfect drink to keep you hydrated throughout any event and is a very good idea at the end of a big night out!

 

Johnsons’s Extra Sensitive Baby Wipes €1.35

What to pack for a festival? Your ticket and baby wipes. THE original multipurpose product.

 

Batiste Dry Shampoo €1.79 – €4.75

A cult product that needs no introduction. Spritz Batiste Dry Shampoo at the roots of your hair for an instant boost of body and texture. Comes in a handy mini travel size (50ml) and in a range of colours and fragrances.

 

CB12 Travel Pack

CB12 provides 12 hours of oral protection. This handy travel pack contains oral rinse, boost chewing gum, toothpaste and a travel toothbrush. Perfect to protect your pearly whites!

 

Mitchum Advance Control Deodorant €3.70

Nobody likes a Sweaty Betty! Mithum provides 48 hours of reliable antiperspirant protection, allowing you to dance the night away, and into the next day.

 

Nivea Daily Essentials Facial Cleansing Wipes €3.45

Glamorous festival glitter is great for an Instagram pic, but not so great for your pores. Nivea Daily Essentials Wipes effectively cleanses your skin, removing make-up and waterproof mascara leaving your skin feeling refreshed and clean.

 

Medicare Hand Sanitizer €1.95

There is nothing worse than dirty mitts! Medicare hand sanitizer anti-bacterial kills 99.9% of germs. A festival essential for us OCD folk.

 

Elastoplast Fabric Extra Flexible €4.65

Bumps and bruises are inevitable at festivals. Elastoplast plasters seal the area around the wound to provide optimal protection against infection and the material stretches with the skin’s movements. This can stop a little problem turning into a complete nightmare. Make sure to include plasters, antiseptic cream, throat lozenges, pain relief and a little something for the tummy. Always speak with your LloydsPharmacy pharmacist for advice when purchasing any medicines.

 

MooGoo Tingling Honey Lip Balm €3.90

Tingling Honey Lip Balm is specially made to speed up the repair of dry and chapped lips. It contains menthol ingredients known for their sterilizing effect to help prevent infection. Its “lemony tingle” is a delish bonus!

 

MooGoo Cleansing Soap Bars €5.95

MooGoo is your go to festival soap. It mildly removes old oil and grease from the skin, replacing them with pure nut oils and proteins.

 

Signorina EDT by Salvatore Ferragamo 50ml €29.95

The lack of showers is one huge downfall to festivals but this doesn’t mean you can’t still smell amazing. This fragrance captures the feminine and young Italian style in a cascade of floriental and fruity notes with an unexpected gourmand touch. Spritz daily. (Exclusive to LloydsPharmacy & Harvey Nichols)

 

Durex RealFeel 12 Pack €18.99

If you do find someone you want to share your tent with, make sure you stay safe! With over 80 years of experience, Durex is trusted by millions of lovers around the world every day. RealFeel condoms are made from a technically advanced non-latex material for a natural skin on skin feeling.

 

Sally Hanson Airbrush Legs is currently HALF PRICE at €6.97

A favourite among Irish women. Tan in seconds; party for hours!

 

Pick up all your festival essentials and much more at a LloydsPharmacy near you.

‘The Healthonist’ Recipes by Pamela Ryan – Healthy Bounty Bars

Pamela Ryan Profile photo

Pamela Ryan

LloydsPharmacy have collaborated with nutritional therapist Pamela Ryan, to launch ‘The Healthonist’ this summer – a brand dedicated to healthy eating and specialising in nutritional therapy! This is week 2 of Pamela’s recipes with us and she will be providing plenty more scrumptious but healthy recipes over the next few Saturdays!

“My approach is inspired by Hippocrates who famously said “Let thy food be thy medicine” and I believe passionately in the medicinal benefits of whole unprocessed food for multiple health problems from reducing inflammation, supporting hormone health, improving fertility and dealing with blood sugar and metabolic disorders. Most importantly I love food and believe it should be celebrated, shared and enjoyed”.

You can also pop into your local LloydsPharmacy for a free printed version of this recipe and more… enjoy!

bounty

Lets face it, we all crave something sweet and chocolaty from time to time. These homemade coconut bars are a low sugar, healthier version of the infamous “Bounty” and taste just as delicious for an occasional guilt-free treat.

(Makes about 20)

You will need:

  • 140g unsweetened desiccated coconut
  • 1 bar creamed coconut (I use Biona).
  • 6 Tbsp coconut oil (melted)*
  • 2 Tbsp nua naturals coconut palm sugar
  • 1 teaspoon vanilla powder/vanilla extract
  • 120g dark chocolate (85% cocoa solids)

Method:

  1. In a large bowl combine the desiccated coconut and creamed coconut (Tip! In colder weather, the creamed coconut will be solid at room temperature so you can soak the packet in hot water to melt it before adding to the mixture).
  2. Melt the coconut oil over a gentle heat and add the coconut sugar and vanilla powder / extract. Let the coconut sugar dissolve and then pour the mixture into bowl with the creamed and desiccated coconut.
  3. Mix well to form quite a soggy ‘dough’.
  4. Line an 8 inch square tin with parchment and press the mixture down into the edges (if you have a larger tin don’t worry, you can press the mixture out to a rough 8 inch square and it will hold). Set in the fridge for about 20 to 30 minutes until hard.
  5. Turn the tin of coconut mixture out onto a board, peel away the parchment and slice into small bars. Place the bars back onto the baking dish and into the freezer.
  6. Meanwhile melt the chocolate in a glass bowl over a saucepan of hot water (make sure the water isn’t touching the bowl).
  7. When the chocolate is melted remove the bowl from the heat and leave it to cool very slightly before dipping the frozen coconut bars into the chocolate, coating the entire bar (use to small spoons or forks….or lick fingers!).
  8. When all the bars are coated, place them back in the fridge to set. You can drizzle any excess chocolate over the top using a small teaspoon and return to the fridge again.
  9. These bars will keep in the fridge for about a month if stored in an airtight glass container. Will they even last that long??!

* You can find Optima Organic Raw Virgin Coconut Oil and Nua Naturals products in your local LloydsPharmacy.

 

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

‘The Healthonist’ Recipes by Pamela Ryan – Healthy Rhubarb & Ginger Chia Pudding

Pamela Ryan Profile photo

Pamela Ryan

We are delighted to announce that LloydsPharmacy are collaborating with nutritional therapist Pamela Ryan, to launch ‘The Healthonist’ this summer – a brand dedicated to healthy eating and specialising in nutritional therapy! Pamela will be providing us with DELICIOUS but healthy weekly recipes over the next few Saturdays.

“My approach is inspired by Hippocrates who famously said “ Let thy food be thy medicine” and I believe passionately in the medicinal benefits of whole unprocessed food for multiple health problems from reducing inflammation, supporting hormone health, improving fertility and dealing with blood sugar and metabolic disorders. Most importantly I love food and believe it should be celebrated, shared and enjoyed”.

You can also pop into your local LloydsPharmacy for a free printed version of this recipe and more… enjoy!

Rhubarb reminds me of my grandmother. As a child I spent most weekends on the farm with my grandad, collecting eggs and playing with jet black kittens in the old barn. After a delicious lunch there was always a homemade rhubarb, apple or blackberry tart depending on what was in season. My mother would despair (more sugary treats) but we were in our granny’s!

This recipe is a low sugar alternative to typical rhubarb dishes, is high in fibre, healthy omega 3 fats, vitamins A, D, E and K, vitamin C and several B-complex vitamins. Its also a great source of essential minerals calcium, magnesium and potassium.

This is a great filling breakfast (or dessert, without the chia seeds). Rich in dietary fibre and healthy fats this dish will support digestive health and improve bowel function, promote heart health and lower inflammation.

(Serves 4)

You will need:

  • 8 rhubarb stalks
  • Juice & zest of 1 large orange
  • 1 thumb-size piece fresh ginger, peeled & grated
  • 2 tablespoons of nua naturals coconut palm sugar*
  • 1/2 teaspoon of nua naturals vanilla powder*

To serve:

  • 4 tablespoons nua naturals chia seeds*
  • Coconut yogurt
  • Fresh mint or basil leaves

Method:

1.Preheat oven to 180oC. Trim the ends of the rhubarb, chop into 2 inch chunks and spread onto a baking tray.

2.Mix the ginger, orange zest, orange juice, vanilla powder and coconut sugar. Pour over the rhubarb and mix well so the rhubarb is nicely coated and add a splash of water to the tray as well.

3.Cover the rhubarb with foil and roast for 15 to 20 minutes (you want the rhubarb to hold its structure).

4.Remove from the oven and allow to cool (you can store the mixture in the fridge for up to 5 days).

5.Soak the chia seeds in water for 15 minutes (or overnight) so that they form a gel (you can store the chia gel in the fridge for up to a week).

6.To serve, spoon some chia gel into a bowl, top with a few tablespoons of the rhubarb mixture and a large dollop of coconut yogurt.

 

*You can find Nua Naturals products in your local LloydsPharmacy

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

 

Managing pain with Arthritis – Ask the pain experts!

arthritis Pain is a very common complaint but the good news is there are lots of ways you can manage and relieve it, leaving you free to get on with enjoying your life.

There are two classes of pain:

Acute – pain that resolves quickly, usually in fewer than 30 days, such as an occasional headache or sprained ankle.

Chronic – continuous, long-term pain of usually more than 12 weeks or pain that extends beyond the expected period of healing.

 

Today we will talk about Arthritis, a chronic pain.

Osteoarthritis – When the cartilage between the bones in the joints becomes destroyed, the bones rub directly onto each other causing pain. The most commonly affected joints are the knees, spine, hips and hands.

Rheumatoid Arthritis – A fault in the immune system causes the body to attack the joints causing pain and swelling. Flare ups are a common feature in this type of arthritis, and pain and stiffness may be worse in the morning.

 

The best treatment for your osteoarthritis:

Osteoarthritis can initially be managed through lifestyle changes, such as exercise. When you do need a painkiller, the first choice tends to be paracetamol, often taken regularly for the full effect. If paracetamol isn’t effective, you can try an NSAID (non-steroidal anti-inflammatory drug) like ibuprofen. Topical NSAIDs, such as ibuprofen gel, are often useful for hand or knee arthritis. And corticosteroid injections into the joint are also sometimes used.

 

The best treatment for your rheumatoid arthritis:

As well as painkillers, treatment for rheumatoid arthritis often involves medicines which tone down the immune system. If you’re taking these you’ll need to have regular blood tests and report any symptoms, such as a sore throat. NSAIDs are also commonly used to reduce swelling.

If you’re prescribed a regular oral NSAID for arthritis, you may need to take some extra medication to protect your stomach. Just ask your pharmacist or doctor for more information.

 

What’s the alternative?

Alongside your painkillers you can also use a TENS* machine, like the LloydsPharmacy Joint Pain reliever, and other drug-free products, such as hot and cold packs.

 

What else you can do to help yourself?

-Take regular exercise; it helps build the muscles that support the joint, helping with pain. Choose gentle low impact exercises such as swimming and speak to your GP first if you’re not used to exercise

-Keep to a healthy weight, excess weight can put more stress on joints such as your knees

-Pace your activities, don’t do too much in one go

-Keep warm, many people find their joints hurt more in the cold and wet, so keep well wrapped up

 

Speak to your pharmacist or GP if:

-You have symptoms of arthritis but haven’t been diagnosed

-Your pain isn’t controlled

-You’re on medicines to tone down your immune system and you get symptoms such as a sore throat, seek urgent advice as this may be a sign of a blood disorder

-Your joint pain becomes worse

-There are any changes in your condition

-You regularly buy diclofenac or ibuprofen products