It’s the 2nd week of our Colleague Recipe Blog and we’ve been having great fun preparing new healthy options to share with you. Here at LloydsPharmacy, we’re in the midst of helping our customers Get Healthy for Summer by offering Free Weight Loss support in our pharmacies. All of the recipes shared here have been approved by our in-house Nutritional Coach as being healthy and properly balanced. So there is no reason not to try them out!
We’ll be adding recipes each week so make sure to check back regularly. We’d also love to hear from you if you try any of them out!
Posh Beans & Toast – kind of!
Fancy something a little bit more exciting than a deli-made sandwich? Well we might have something for you. This is a lunch or light dinner from our Health Strategy Manager, Naomi O’Farrell. She tells us:
‘I got the idea for this from my boyfriend who was ‘poshing up’ baked beans by adding chillies, garlic and spinach. This recipe is more like a Spanish soup. A tad posher than opening a tin! You can make this for your lunch the night before but just keep out the spinach and add it when re-heating.’
- 1 400g Cannellini Beans, drained
- 1 red chilli, finely chopped, no seeds
- 2 cloves garlic, crushed
- 2 tbs coconut oil
- 2 tbs tomato puree
- ¼ tsp turmeric
- ½ tsp ground cumin
- ½ ground fennel seeds
- 300 ml vegetable stock
- 200g fresh spinach, washed
- Salt & pepper to taste
- 2 slices wholegrain bread per person
- Drain your beans
- Chop your garlic and chillies
- Put a saucepan on a medium-high heat and add your coconut oil to melt
- Make up your stock and add the spices
- Fry the chillies and garlic in the coconut oil – I like when the garlic goes kind of brown and crispy
- Turn the hob heat down to low-medium and take the saucepan off the heat to cool a little
- Add your tomato puree and mix through
- Add the stock and cook for 30 more seconds
- Add the beans and the spinach (don’t add the spinach now if you’re making ahead for lunch tomorrow!)
- Place saucepan back on the hob
- Cook for 10 minutes – don’t let it get past a simmer
- Season with salt and pepper and serve with wholegrain toast.
Ratatouille-inspired Roasted Vegetables
This awesome side dish come from our pharmacist in Governey Square, Carlow, Avril Reilly. Avril tells us:
‘When I am preparing for a particularly busy week, I like to bake a large tray of these vegetables. Not only is it very quick and easy to prepare but it is very versatile and you can add whatever vegetables you wish. Sometimes, when I am trying to use up vegetables I will bake them like this and they can easily be blended into a soup afterwards – just add some additional stock. These vegetables go particularly well with fish such as cod or hake and they will keep in the fridge for several days or you can freeze them. For a very quick and healthy meal, just re-heat the vegetables and serve with som
e fish or grilled chicken. Alternatively, for a quick and filling lunch, serve with one or two boiled eggs.’
Serves 3-4 people as a side dish
- 2 onions
- 2 courgettes
- 2 carrots
- 1 parsnip
- ½ butternut squash
- ½ small cauliflower
- ½ broccoli
- 1 red pepper
- 2 cloves of garlic or 2 tsp gourmet garden garlic
- 1 large jar of passata
- Herbs and spices of your choice to flavour
Simply wash, peel and chop all of the vegetables into chunky pieces and layer into a large baking tray. Cover with passata and add herbs and/or spices of your choice. I used a combination of rosemary, thyme, basil, sage and black pepper to give it an Italian-inspired flavour. Transfer to a pre-heated oven and bake at 180 degrees for 45 – 60 minutes depending on how crunchy you want your vegetables.
Petrol Station Stir-Fry!
Our Health Strategy Manager, Naomi O’Farrell, set herself a challenge to see if she could cook something tasty and healthy using ingredients from her local petrol station. Sometimes it can be difficult to see past the ready-meals and chicken rolls. And when you’re pushed for time, sometimes the local garage is your only option! So here’s what she came up with! *Some ingredients you may not get in a petrol station but should be staple cupboard items for healthy folk!
Serves 2-4, but you can easily add more ingredients for more people or for dinners during the week!
Ingredients (this is what I happened to find in my local station but you can see how this is adaptable to whatever you can lay your hands on!):
- Use whatever veg you fancy, frozen or fresh; I used:
- 1 onion
- 3 cloves of garlic
- 1 red pepper
- 1 green pepper
- 1 small punnet mushrooms
- 4 scallions
- Brown Rice (50g per person)
- 3 eggs
- soy sauce*
- chilli sauce* (not the sweet one!)
- Coconut oil*
- salt & pepper to taste
I make a big batch of this to use for lunches and dinners during the week. You could also add chicken or prawns.
Start your rice cooking as per package guidelines. Usually 25 minutes. While it’s simmering, chop up the veg you’re using to your liking. In a bowl, add your eggs and your scallions with 1 tbs of soy sauce and 1 tbs of chilli sauce (use more or less depending on your taste), and some salt and pepper. Mix with a fork until blended but don’t whisk.
When your rice is 10 minutes away from being ready, turn a wok on to hot and melt about a dessert spoon of coconut oil. I always start with onions and garlic, adding the rest of the veg after about 5 minutes. Stir-fry your veg as you like it. When your rice is ready, add it to the wok and mix thoroughly with the veg.
Now, make a well in the middle of the wok, separating out the veg and rice so you’ve a space in the middle. Add your egg mixture and start to mix it quickly. You’ll see it start to cook. Gradually, mix in the veg & rice to the egg, taking bits at a time, so that the egg is evenly mixed through the whole dish. And that’s it!
- 1/3 Cup of Rolled Oats
- 1 tablespoon Chia Seeds
- 50ml Almond Milk
- 1 tablespoon of Almond Butter (or any 100% nut butter)
- 1 tablespoon Honey
- Half cup of natural yoghurt or Greek Yoghurt
- Half cup of fruit – I used frozen berries in the pic but chopped apple and sultanas with a sprinkling of cinnamon is yum too
Mix all the ingredient together in a Mason Jar (if you’re fancy) or Tupperware box. Refrigerate overnight and in the morning it’s ready to eat! You can make these up to three days in advance and they are great for a healthy, filling and tasty brekkie 🙂